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Calisthenics Workouts

Calisthenics is a form of exercise that uses your own body weight for resistance, rather than equipment like dumbbells or machines. It’s an incredibly effective way to build strength, mobility, balance, and endurance.

What is Calisthenics?

  • Definition: Exercises performed with body weight as resistance.
  • Examples: Push-ups, pull-ups, squats, lunges, dips, planks.
  • Goal: Improve strength, flexibility, coordination, and fitness using minimal equipment (often just a bar or floor).

Benefits

  • Builds functional, real-world strength
  • Enhances flexibility and mobility
  • Improves balance and coordination
  • Scalable for any fitness level (beginner to advanced)
  • Can be done anywhere (home, park, gym)
  • Supports fat loss and muscle definition

Common Calisthenics Exercises

Upper Body

  • Push-ups (and variations: diamond, archer, clap)
  • Pull-ups (wide grip, chin-up, commando)
  • Dips

Core

  • Planks
  • Leg raises
  • L-sit

Lower Body

  • Squats (air squats, pistol squats)
  • Lunges
  • Glute bridges

Full Body / Dynamic

  • Burpees
  • Mountain climbers
  • Muscle-ups (advanced)

Levels of Difficulty

  • Beginner: Knee push-ups, incline rows, assisted squats
  • Intermediate: Standard push-ups, pull-ups, dips, planks
  • Advanced: One-arm push-ups, pistol squats, front lever, planche

Equipment (Optional)

  • Pull-up bar
  • Parallel bars or dip station
  • Gymnastic rings (for more challenge)

let’s walk through calisthenics progression plans so you can safely and effectively build strength over time.
I’ll break this into upper body, core, and lower body, with beginner to advanced progressions you can follow step by step.

Calisthenics Progression Plans

PUSH-UPS PROGRESSION (Chest, Shoulders, Triceps)

Goal: From wall push-ups to one-arm push-ups
Progression Steps:
Wall Push-Ups
3×15 reps
Incline Push-Ups (hands on a sturdy bench)
 3×12 reps
Knee Push-Ups
 3×15 reps
Standard Push-Ups
 3×12 reps
Decline Push-Ups (feet elevated)
 3×10 reps
Archer Push-Ups
3×8 reps
One-Arm Push-Ups (Assisted)
Use elevated surface
One-Arm Push-Ups
3×5 reps

Tip: Only progress when you can do clean reps with full range of motion.

PULL-UP PROGRESSION (Back, Biceps)

Goal: From dead hang to muscle-ups

Progression Steps

Dead Hang (grip strength)

30–60 sec holds

Scapular Pulls (shrug shoulder blades down)

3×10 reps

Assisted Pull-Ups (resistance band or chair)

3×8 reps

Negative Pull-Ups (jump up, slowly lower)

3×5 reps (5–10 sec lowering)

Standard Pull-Ups

3×5–10 reps

Chest-to-Bar Pull-Ups

3×5 reps

Explosive Pull-Ups (clap or high pull)

3×5 reps

Muscle-Ups (advanced)

Tip: Focus on control—avoid swinging.

SQUAT PROGRESSION (Legs, Glutes)

Goal: From box squats to pistol squats

Progression Steps:

Box Squats (sit to box)

 3×15 reps

Air Squats

3×20 reps

Split Squats

3×12 reps each leg

Walking Lunges

3×15 reps each leg

Bulgarian Split Squats

3×10 reps each leg

Shrimp Squats (assisted)

3×8 reps

Pistol Squats (Assisted)

Hold onto support

Pistol Squats

 3×5 reps each leg

Tip: Keep knee tracking over toes; control descent.

CORE PROGRESSION

Goal: From plank to dragon flag or front lever
Progression Steps:
Plank
Hold 60 sec
Hollow Body Hold
Hold 30 sec
Hanging Knee Raises
 3×12 reps
Hanging Leg Raises
 3×10 reps
Toes-to-Bar
3×8 reps
L-Sit (On Parallel Bars)
Hold 15 sec
Front Lever Tuck
Hold 10 sec
Front Lever / Dragon Flag
Hold 5–10 sec
Tip: Prioritize time under tension over reps.

DIP PROGRESSION (Chest, Triceps)

Progression Steps:

Bench Dips

3×15 reps

Negative Dips

3×5 reps

Parallel Bar Dips

3×8 reps

Deep Dips

3×5 reps

Ring Dips (advanced)

3×5 reps

How to Use These Progressions

  • Pick 1–2 progressions at a time (e.g., push-ups + squats).
  • Master each step before moving on.
  • Train 2–3 times per week, leaving rest days between.
  • Use perfect form—quality over quantity.
  • Record your reps and sets so you see improvement.

WORKOUT

ExerciseSets x RepsTips
Incline Push-Ups3×8–12Hands on bench or wall
Bodyweight Squats3×15–20Control down, squeeze up
Knee Push-Ups3×8–12Keep core tight
Glute Bridges3×15Squeeze glutes at top
Plank3×20–30 sec holdKeep straight line head–heels
Dead Hang (optional)3×15–30 secIf you have a pull-up bar

COOLDOWN (3–5 minutes)

  • Forward fold (hamstrings) – 30 sec
  • Chest stretch against wall – 30 sec each side
  • Shoulder stretch across body – 30 sec each side
  • Deep breathing – 1 minute

How to Progress

Every 1–2 weeks:
Increase reps (e.g., from 8 to 12)
Add a set (from 2 to 3 rounds)
Use more challenging variations (e.g., standard push-ups instead of knee push-ups)

Sample Weekly Schedule
Monday – Full Body Routine
Tuesday – Rest or Light Cardio / Stretching
Wednesday – Full Body Routine
Thursday – Rest
Friday – Full Body Routine
Saturday/Sunday – Active Recovery (walk, yoga)

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