Log in to BOXROX Pro

20 Best Beginner Calisthenics Exercises

Using your body weight to gain muscle mass does not have to be complicated.

What are the best beginner calisthenics exercises out there? If you are considering starting your fitness journey, these exercises might be perfect for you. You will not need equipment and anyone can start doing them right away.

Calisthenics is a form of strength training performed with no equipment. It utilises only your body weight to tackle large muscle groups. Have you seen someone doing a dragon flag in which the person appears to be blown by the wind horizontally while holding with both hands on a bar? That is a very high-level exercise of calisthenics.

However, some movements of calisthenics can be performed by beginners and that might help you transition to calisthenics.

In the video below you will see 20 of the best beginner calisthenics exercises if you are considering starting dong bodyweight strength training.

The video is brought by Calisthenics Family, a YouTube account created by two brothers from the Netherlands. They also have their own website in which they help people during their calisthenics journey.

They divided the exercises into four categories: push exercises, pull exercises, core exercises, and leg exercises.

  • Push exercises – chest, shoulders, triceps
  • Pull exercises – lats, biceps, upper back
  • Core exercises – six-pack, obliques, lower back
  • Legs exercises – quads, hamstrings, glutes, lower back, calves

Check out the 20 best beginner calisthenics exercises in their opinion in the video below.

20 Best Beginner Calisthenics Exercises

1. Pike push-ups

2. Dips

3. Push-ups

4. Straight bar dips

5. Triceps extensions

6. Frog stand

7. Pull-ups

Pull-up-WODs-Athlete-Benefits of Tempo TrainingSource: WODSHOTS

8. Bodyweight rows

9. Chin-ups

10. Bicep bar curl

11. Skin the cat

12. Butterfly hold

13. Hollow body hold

14. Superman hold

15. Elbow plank

16. Leg raises

17. Side plank

18. Pistol squats

19. Single-leg deadlift

20. Single-leg glute bridge

Image Sources

Related news