calisthenics video || Calisthenics At The Gym

The name Calisthenics is of Greek origin, a combination of the two words Kalos and Stheno, meaning Beauty and Strength. It is a form of physical training that uses minimal equipment and exercise equipment.

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Calisthenics is the simplest form of exercise because it doesn’t necessarily require the equipment at the gym. Calisthenics exercises can improve strength, flexibility, and balance – skills essential for a healthy person. Calisthenics is the art of using your body weight to maximize strength and mobility.


According to a 2017 report from scientists from the Research Institute of Exercise and Sports (University of Palermo, Italy), calisthenics is a very viable and effective means of improving posture and overall strength without the use many complex devices support.
Many experts even assert that “The benefits of Calisthenics are endless, and the practice is easy”. A few key benefits of calisthenics exercises are as follows:

No tools needed: All you need is a wall or a beam and body energy
Build physical strength
Keeping in shape better, burning fat, minimizing harm to health
Increase muscle, increase flexibility for the body
Improves brain-body connection


Do Calisthenics for 35-40 minutes 1 time. Doing the exercise about 2-3 times a week is reasonable.
If you work out at a faster intensity, you may only need 20-30 minutes. You will see results in a few months if you practice Calisthenics at least twice a week.

Note: Do not schedule Calisthenics 2 consecutive days of the week.


You don’t know what calisthenics is and like I said it’s bodyweight, so what’s the difference with gym? Check out the calisthenics exercises below and make your own judgement.

1. Pull up

Calisthenics bodyweight training

Preparation: upper crossbar


Hands shoulder-width apart and facing away
Shift your shoulders up and flex
Pull your body towards the bar and touch your chin on the bar
Slowly lower your body down

2. Push-ups

Push-ups or push-ups, push-ups are also one of the simplest exercises that are very suitable for beginners.


Hands and feet on the floor, body in plank
Bend your elbows and lower your body
Keep your elbows tucked into your sides and your butt down
When you are about 2.5cm off the ground, stand up to complete the movement.
Several variations of push-ups: knee push-ups, one-arm push-ups

3. Dips

In fact, this exercise can help your chest develop better than push-ups.

basic calisthenics


2 hands holding a pair of parallel bars
Hanging body in the air
Lower yourself to the ground, bending your elbows until they form a 90 angle
Then push back up

4. Pike Push-ups

Like regular push-ups, but in this move, you will be in a downward position and push your butt up, forming a V.


Bend over, use your hands on the floor
Turn upside down, use shoulders to perform and lift loads
Notice the hands are on the floor facing each other, letting the elbows out while decreasing the movement

5. Australian Pulls

You can immediately do this calisthenics move on the street if you see a solid bar on the sidewalk.

Calisthenics exercises


Upper body hangs below parallel bars at low level
Grip the crossbar at about shoulder level
Pull your body towards the bar, swing your elbows out and flex your upper back
The whole body stays straight and rigid
Slowly lower down when done.

6. Air Squats

A popular exercise to increase the size of your butt is the squat. This is one of the best basic calisthenics to balance your upper and lower body.

calisthenics exercise guide


Feet shoulder width apart, standing on the ground
Lower your entire upper body towards your feet
Try to endure as much as you can and then return to the original position
Variations of the exercise: Single leg squats, jump squats

7. Hanging Knee Tucks

This calisthenics exercise focuses on the abs hitting the main muscle group.


2 handrails on the high crossbar
Point your toes down and bring your knees up to your chest
It’s like you’re swinging on the crossbar
Hold that position for about 20-30 seconds, then rest and then practice again.
how to do calisthenics

8. Hamstring Curls


Place your feet under a low crossbar, knees touching the floor
Slowly lower the upper body and the middle part towards the ground
Push your torso back with just your knees
calisthenics exercise guide


You should practice Calisthenics 2 times a week for optimal results. Below are sample Calisthenics training schedules for reference, you can choose the calisthenics schedule you feel is the most suitable.

Calisthenics A schedule:
Push-ups: 3 sets, 15 reps
Dips: 3 rounds, 15 reps
Pike Push-ups: 3 sets, 5 reps
Calisthenics B training schedule:
Pull-ups: 3 sets, 15 reps
Australian Pulls: 3 sets of 15 reps
Hanging Knee Tucks: 3 sets of 15 reps
Calisthenics C training schedule:
Air Squats: 3 sets of 15 reps
Hamstring Curls: 3 sets of 15 reps
Push-ups: 3 sets of 15 reps
If you only spend less time resting between sets, you will also find yourself burning more calories and will see why Calisthenics is so good at building muscle and burning body fat.

    1. Roy Zarate February 10, 2024

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