Full Body Calisthenics Workout is an ideal workout to help you get into shape and tone your muscles. The best thing about calisthenics is that you use your bodyweight to build strength.
Most calisthenic workouts can be done anywhere, without the need for workout equipment. And many of these positions can work for beginners up to extreme athletes. The best full-body calisthenics workouts are mountain climbers, squats, walkout push-ups, triceps box dip, and planks.
In this article, we’re going to talk about calisthenic workouts. We’ll explain how to do these five best full-body calisthenic workouts.
What is a Calisthenics Workout?
Calisthenics is a type of workout that uses your bodyweight to perform resistance training. This exercise type helps improve your balance, agility, strength, coordination, and flexibility without using weights or workout equipment.
Calisthenics workouts are the easiest type of exercise to do, and you can perform these moves just about anywhere, at any time.
What is the Best Full Body Calisthenics Workout?
Now that you understand calisthenics, let’s look at some of the best full-body calisthenics workouts. Before you do any exercise, it’s always best to stretch and warm-up, such as doing a five to ten-minute cardio routine, such as a light run, whether in place or around the block.
The best Full Body Calisthenics Workout you can do to work all the crucial areas is the mountain climb. This move is excellent for beginners, intermediates, or as a warm-up before you get into an extreme workout.
When you do the mountain climb workout, you’re targeting your obliques, deltoids, abs, triceps, chest muscles, obliques, and quads. This workout will consist of three repetitions of the move, which takes twenty seconds each.
To perform a mountain climb, you start in a push-up position. Next, lift one knee towards your chest. Stretch it back out next to your other foot. Then bring your opposite leg up in the same motion.
Your body should stay in the push-up position throughout your entire workout. You want to move your legs up and down as quickly as possible like you would if you were rock climbing. This move is high-intensity, so it requires you to be fast and get your blood pumping.
Squats is another calisthenic workout that targets various body parts to help you build muscle tone and improve body strength.
This move strengthens your glutes, hamstrings, and quads and is easy enough for intermediate users. Experienced and advanced users can also benefit from this simple but effective workout. It can also improve joint health and posture while working your core, knees, ankles, and hips.
To perform a squat, you start by standing with your feet spread shoulder length apart. The wider you spread your legs, the more it activates your glutes. Engage your core and squat down until your thighs become parallel to the floor.
Beginners should aim for 12 reps of three to four sets of squats. Once you’ve built up your tolerance and want to achieve muscle tone, you should work up to eight to 15 repetitions while using weights. For extreme users, use heavy weights but limit your reps to six or less.
A move that works your triceps, hamstrings, and chest is the walkout push up. This position can help tone your pecs, shoulders, and hamstrings.
The walkout push-up can be achieved by beginners, intermediates, and advanced athletes. You can make modifications to make this move more challenging, so you get a more intense workout.
To perform a regular walkout push up, start in a standing position, keeping your legs spread but not more than shoulder width. Next, bend over at the waist, placing your palms flat on the ground.
Move your hands forward until you’re in a push-up position. Complete your push up and then walk your arms back until you can stand straight up. This entire process is one repetition. An ideal workout is ten reps repeated three times.
To achieve an advanced workout, use decline push-ups, which is when you prop your feet up at an elevated angle, so your body is pointed down. This position builds up your upper pecs and the front of your shoulders.
Triceps Box Dip
The move triceps box dip targets multiple muscle groups, including the upper back, chest, delts, shoulders, abs, pecs, and triceps.
The best thing about this move is you can do it anywhere there’s an elevated surface, such as a chair, sofa, a hard wooden box, or a short retainer wall. You can also do this move using two bars. A park bench also works.
To perform a box dip, start by sitting on top of your prop and positioning your hands against the surface, shoulder-width apart. Push your body off the surface so that your legs are straight out in front of you, spread hip-width apart.
Lower your body towards the ground, keeping your elbows at an angle between 45° to 90°, depending on your experience level. Once down as far as you can go, push your body back up to the starting position. This process is one repetition.
An ideal workout session would consist of you doing three sets of ten repetitions each. Be sure you keep your shoulders down from your ears so you don’t cause muscle strain.
Planks can help strengthen muscles, tendons, ligaments, and joints, so you have better posture and balance. It helps tone your core, glutes, quads, and many other muscles in your body.
To do a plank, you will lay on an exercise mat with your elbows directly underneath your shoulders, your forearms resting on the mat. Your hands can be balled into fists or flatted on the ground.
Push up on the tips of your toes, keeping your body straight. Engage your core by pulling your stomach in and position your weight evenly while tightening your quads and glutes.
Do not lift your head while doing planks so you don’t injure your neck. Hold your position as long as you can or until your hips start to sag.
Beginners should start by holding their position for ten seconds, while extremists should aim for one minute. Lower your body to the ground to end your rep. Aim for eight reps per set with three sets per session.
Using these five full-body calisthenic workouts will help you strengthen and tone muscles and lose weight. The five best full-body calisthenic workouts are mountain climbers, squats, walkout push-ups, triceps box dip, and planks. Do these five exercises three times a week for full bodyweight training.