8 Calisthenics Exercises for Beginners

Sometimes, you just need to start with the basics. You can't expect to be able to do all of the fancy moves without first mastering some easier ones.

That's why we're going to give you 8 Calisthenics exercises for beginners! 8 Calisthenics Exercises for Beginners

This is a great way for anyone new to fitness or weightlifting in general to get started and reap the benefits of bodyweight training.

What is Calisthenics?

Calisthenics is a form of exercise that uses one's own body weight as resistance. There are many different types, but we're going to focus on the ones at the beginner level and how you can get started with them!

Exercise routines:

Ten pull-ups

Pull-Ups are a great way to strengthen your back and arms, as well as to help you build up the strength required for more difficult exercises.

The muscle-up is another great exercise that will allow beginners to work their way up to advanced moves like bar dips or muscle-ups on rings.

What equipment do you need for pull-ups?

Ab Straps as pull-up equipment. As an alternative to using your hands, Ab Straps offer an easier way to perform pull-ups.

  • Hand Gripper -  These are great for strengthening your grip and protecting your hands.
  • Pull-Up Board (also called a Hangboard) -  A pull-up board is a wall-mounted board that is perfect for doing assisted pull-ups.
  • Grip Balls -   These are great for building up your grip strength, which is essential if you want to get better at pull-ups.
  • Rotating Handle Set -  If you have a stationary pull-up bar, you can use these to perform different types of exercises on it.
  • Chin Up Max - These are great for practicing chin-up progressions and helps build muscle as well as increase grip strength.
  • Banded Assist Pull-Up Aid - This is another alternative that allows beginners to practice their kipping motion before they move onto more difficult moves.
  • Weighted Vest/Belt -  This will add weight to your body, making pull-ups more difficult.
  • Chin Up Assist Set -  With the help of this device, you'll be able to perform chin-ups with ease!
  • Climbing Ropes/Bands - These are great for practicing kipping movements and muscle-up progressions. They can also easily be attached to a bar or tree branch so they're perfect for outdoor workouts too!

Ten chin-ups

What equipment do you need for chin-ups?

Chin-up bar -  If you have a chin-up bar, great! This will allow you to do as many reps as you can.

Chin Up Assist Set - If you're not able to perform even one pull-up yet, this device is perfect for helping beginners practice their kipping motion before moving onto more difficult moves.

Hanging Ab Straps - These work great if your back isn't strong enough yet or if they don't want to put any weight on it just yet (for example during pregnancy). They offer an easier way of doing the exercise which makes it perfect for beginners workout routines like these.

How to do them?

  1. Begin with your feet on the floor and hands gripping a bar. Pull yourself up, keeping your elbows close to your body until you reach full contraction of the muscles in your back.
  2. Slowly lower down under control to take tension off the muscle before beginning another repetition.

Twenty dips

How to do them?

  1. Begin by placing your hands on the side of a sturdy box or bench, shoulder-width apart.
  2. Keeping your body tight and straight, lower yourself down until you are slightly above parallel to ground. Press up with enough force so that you can complete another repetition.

Twenty-Five jump squats

How to do them?

  1. Begin with your feet slightly wider than shoulder-width apart.
  2. Drop down until your thighs are parallel to the floor, keeping the weight in your heels and not letting them come up too far off of the ground.
  3. Press into the balls of your feet as you jump straight back up again.
  4. Try doing this exercise for 30 seconds continuously without taking a break; if you can do it successfully for that long, try increasing either time or depth next workout!

Twenty pushups

How to do them?

  1. Lower down until your chest is just above the ground, being sure to keep your back straight and tight.
  2. Push up with enough force so that you can complete another repetition.

If this exercise becomes too easy for you over time, try elevating yourself on a bench or box!

Fifty crunches

How to do them?

  1. Begin by lying flat on your back with a towel or mat under you.
  2. Your legs should be bent at the knees and feet together, hip-width apart from each other.
  3. Place your hands behind your head, fingers touching your neck for support throughout the exercise.
  4. Keep a slight bend in elbows as you raise up until they are level to ears - do not let them go higher than that!
  5. Lower yourself down slowly so that there is no momentum used to complete another repetition.

If this becomes too easy over time, try adding weight to it by using a weight plate across the chest or putting small dumbbells underneath ankles.

Ten burpees

How to do them?

  1. Begin standing up straight with feet shoulder-width apart.
  2. Lower down into a squat, placing hands on the ground in front of you and kicking your legs back so that you are now in a pushup position.
  3. Quickly bring your legs back to their original position as you jump from this lowered position upwards onto two feet again.

Try doing twenty seconds continuously without taking a break; if you can do it successfully for that long, try increasing either time or depth next workout!

Thirty seconds of jump rope

What equipment do you need skipping?

Skipping Rope - This is the most important piece of fitness equipment you need. This will allow you to jump for 30 seconds continuously without taking a break!

How to do them?

  1. Begin by standing on the middle of your rope with your feet together.
  2. Take both handles in one hand and pull the center all the way up to your chest, holding it there for a second or two before jumping over it as you let go of one handle at a time so that only one is being held when you land back down on this side again.
  3. Keeping constant motion while jumping high enough above ground where you can "jump over" the rope each rotation- add jumps per minute once thirty seconds have passed!

Wrapping Up

So, there you have it - 8 calisthenics exercises for beginners that you can start doing today if you want to get into fitness.

If these become too easy over time, try adding weight by using a weight plate across the chest or putting small dumbbells underneath ankles.

Once you've mastered those eight things and feel like you are ready to take on something more intense, consider gym classes such as boot camp; if not this route, however, there are always other ways of getting fit - check out the other articles on our website.

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