A Guide to Calisthenics

A definite hit with many fitness enthusiasts, calisthenics is a new innovation in fitness. As a bodyweight training exercise that maximises gravity and uses little to no equipment, the sit-up is one of the basic forms of calisthenics; however, its new breed employs a more extreme and flashy mechanism.


If you’re interested in trying out calisthenics to improve strength and flexibility, you must have incredible focus and dedication to master the skill. Below is a guide to help you get started:

The Benefits

There are a lot of benefits to be had from calisthenics training. It’s easy to access the necessary equipment – if you’re doing calisthenics, you can use local playgrounds, home doorways or gym facilities if you need to feel more secured for your regular sessions. You can also perform calisthenics workouts at your own leisure.

As calisthenics is also a form of compound exercise, this means that you get to work many muscles in a single setting. Compared to a press-up, performing a pull-up requires the use of many muscle groups and it takes a lot of energy. Imagine how much muscle, strength, and control gains your body will achieve when you perform more complex calisthenics exercises!

Your mental strength will also develop through calisthenics. Beginners are often challenged by the extremities that prompt them to try this approach and it can be daunting at first. However, once you grasp the mechanisms, you will improve in terms of body and mental strength – helping you to push harder.

How to Get Started

To get started, you should first ensure that you have the utmost willingness to learn, as this kind of exercise gets more complex as you progress. To make sure you pick the best workout program, you must first consult a calisthenics expert or your fitness trainer.

The Exercises

There are two types of calisthenics exercises you can perform: the basic and the complex. Take a look at the different exercise that fall under each category:

The Basic Exercises


Hold the bar using both hands with your palms facing forward and with a shoulder-width grip. Hang with your extended arms, exhale and pull yourself up until your head or chin is levelled with bar. Return to the initial position and repeat.


With shoulders apart and facing the floor, rise using only your arms and feet to support you. Slowly lower yourself down until your chest nearly touches the floor. Lurch your body back up and repeat.


From a standing position, slowly bend your knees and lower down your hips into a sitting position. Return to standing position and repeat.

The Complex Exercises

Back Lever

With a bar behind you, use your hands (which must be facing away from you) to perform a “skin the cat” position. Raise your legs and straighten your body while still dangling. Balance and maintain the position, squeezing your glutes and core.

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