Calisthenics includes any form of workout in which you make use of your bodyweight. The exercises usually entail a variety of rhythmical movements that help to exercise large muscle groups. There are numerous calisthenics workout plans, which you can try. Your choice should be based on the particular results that you intend to achieve. Your current level of fitness also determines the plan that you should try, as the more advanced ones might be too difficult for you.
Below are some of the most common workouts that are usually included in the best calisthenics workout training plan. Understanding the exercises and their effects will help you choose the right workout plan for you.
Pushups
To do pushups, you start by lying flat on the ground, facing the ground. Touch the ground with your palms, right next to your shoulders. Lift yourself, keeping your body firm and parallel to the ground, with your toes still touching the ground. Raise yourself until your elbows extend fully, and then lower yourself until your chest almost touches the ground. Repeat the motion for the required number of reps.
Pushups mainly help to build the chest muscles. They can also help with the back and shoulder muscles, more so if you use variations of the exercise. Pushup variations include incline pushups, decline pushups, wide-hands pushups, diamond pushups, and chest dips.
Pull-Ups
To do pull-ups, you will need a pull-up bar. The exercise is as simple as grabbing the bar and lifting your body weight until the back of your neck reaches the height of the pull-up bar. Variations of the workout include chin-ups, close-hands pull-ups, wide-hand pull-ups, and inverted rows. Pull-ups are mainly done to build up back and shoulder muscles. Variations such as chin-ups help to build the chest muscles as well.
Plank
To do a plank, start by getting to the pushup position. Put your arms on the ground parallel to your body. Your elbows and the side of your palms touch the floor. Keep your body parallel to the ground and hold the position for the required duration of the workout.
Planks help to build the core muscles and increase core strength. It is also an excellent workout if you want to develop some abs. Variations include side plank, hanging leg raises, and flutter kicks, among others.
Squats
To do squats, stand with your legs shoulder-width apart and your arms on your waist. Bend your knees to get to the squatting position and then rise back up to complete one repetition. Squats help to build the leg muscles.