6 Full Body Calisthenics Exercises
Table of content
What is Calisthenics?
Calisthenics is a form of strength training that uses your body weight to build muscle, improve endurance, and enhance flexibility. Think of it as a workout that doesn’t need any fancy equipment—just you, gravity, and a bit of space!
Classic moves like push-ups, squats, and planks fall under calisthenics. It’s perfect for beginners because you can start at your own pace and gradually increase difficulty.
Calisthenics Exercises and Form
Learn proper form, what the movement should look like, and what you should be feeling for.
The following exercises were created to demonstrate picture perfect form on each of the main movements of this workout. Please follow along with each video prior to attempting the workout.
Each Exercise Has a Timer
This is for you to use to time yourself and keep track of reps. Replay each video as necessary to learn what form should look like.
Form Tips:
It can be hard to know if you're performing good form without a spotter or a mirror. If you're outside at a bar set, or in the gym away from a mirror, set up a camera to record yourself. Compare yourself against the demo videos.
If you're not sure if you're performing good form then reach out to us. We'd love the opportunity to help you improve your fitness.
Upper Body Calisthenics Exercises:
Pull Ups:
Dips:
Push-Ups:
Lower Body Calisthenics Exercises:
Reverse Lunges:
Bodyweight Squats:
Full Body Calisthenics Workout
Calisthenics is a type of bodyweight workout. Part of the challenge to calisthenics is making movements look beautiful and fluent. Focus heavily on form at first. Progress to harder movements after masting these basics.
Full Body Calisthenics Workout Program
| sets: 1-3 | |
| EXERCISE | REPS: |
| Pull Up | 6 |
| Dips | 6 |
| Push Ups | 6-10 |
| Reverse Lunge (left) | 10-12 |
| Reverse Lunge (right) | 10-12 |
| Squat (bodyweight) | 12-20 |
Want to build your own calisthenics workout?
Learn all these and 45 more with the and easy to use Build Your Own Workout Guide.
