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5 Full Body Calisthenics Exercises

Published: March 5, 2025 | Modified: March 25, 2025

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Background:

Once relegated to military training and playground activities, calisthenics has now blossomed into a full-fledged fitness movement. It’s the workout of choice for many who prefer functional strength over the isolated muscle training of traditional gym workouts. The evolution of calisthenics reflects our growing desire to reconnect with natural movements and enhance our overall quality of life. Today, it’s celebrated not only for its versatility but also for its inclusivity—anyone, regardless of age or fitness level, can jump on board.

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!

At its core, calisthenics is the art of using your own body weight to build strength, flexibility, and endurance. Think of exercises like push-ups, pull-ups, squats, and planks. 

These movements, often executed in sequences, transform your body into a powerful, balanced machine. But there’s more to it than just the physical benefits; calisthenics is also about mastering control and body awareness.

Benefits of Calisthenics Workouts

Physical Benefits

When you engage in calisthenics, you're not just sculpting your body—you’re building functional strength. These exercises work multiple muscle groups simultaneously, which means you'll burn more calories and develop a balanced physique. Improved muscle tone, enhanced endurance, and increased flexibility are just the tip of the iceberg. Imagine your body as a finely tuned machine; calisthenics ensures every part is engaged, functioning in harmony.

Mental and Emotional Benefits

Beyond the physical, calisthenics offers a mental boost that’s hard to beat. Ever noticed how a good workout can clear your mind and reduce stress? That's the magic of endorphins at work! Regular calisthenics training can improve your focus, boost self-confidence, and even help you sleep better. It’s like therapy—only with more push-ups and less couch time.

Key Components of a Full Body Workout

Upper Body

Your chest, arms, and shoulders get plenty of attention with exercises like push-ups, dips, and pull-ups. These moves are fantastic for building upper body strength and can be easily modified to suit your level. Whether you’re starting with knee push-ups or working your way up to explosive clap push-ups, your upper body is in for a treat.

Lower Body

Leg day isn’t just for gym rats. Squats, lunges, and pistol squats are staples in a calisthenics routine that strengthen your legs, glutes, and lower back. These exercises improve balance and stability, and the best part is you can do them anywhere—from your living room to your local park.

Core

A strong core is the cornerstone of any good workout. Planks, mountain climbers, and leg raises not only tighten your abs but also improve your balance and posture. A robust core translates into better performance in both daily activities and athletic pursuits. Think of it as the engine that powers your entire body.

5 Top Calisthenics Exercises

Pull Ups

Work on proper form and gradually increase your repetitions. Keep elbows pulling down and to the sides. Pinch your shoulder blades. Aim for 6-10 reps.

Dips

Perfect your technique to avoid injury and maximize effectiveness. Keeps elbows in for a more tricep strict focus. Aim for 6-10 reps.

Push Ups

Aim for shorter durations initially, then build up to longer holds. Aim for 6-10 reps.

Lunges

Reverse lunges will work more of the glutes and hamstrings. Forward lunges will work more quads. Aim for 10-12 reps on each side.

Squats

A simple but effective tool and great for beginners. Focus on form before adding weights or resistance. Aim for 12-20 reps.

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Ease-of-Use

Strength

Conditioning

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ADDITIONAL INFORMATION

Learn the basics of strength with Kettlebell King, specifically designed to help you improve strength, athletics, and reduce injury. No additional training plan required.

Kettlebell King - athletic training - card game - fitness card game - Yudae Wellness

Kettlebell King

$39.99

SHOP NOW

Ease-of-Use

Strength

Conditioning

Beginner Friendly

ADDITIONAL INFORMATION

Learn the basics of strength with Kettlebell King, specifically designed to help you improve strength, athletics, and reduce injury. No additional training plan required.

TL;DR

In a world overflowing with fad diets and fleeting workout trends, calisthenics stands out as a timeless, effective way to build a strong, resilient body. By harnessing the power of your own weight and embracing a full body workout routine, you can achieve a level of fitness that’s both functional and aesthetically pleasing. Whether you’re just starting out or looking to refine your skills, remember that every push-up, squat, and plank is a step towards a healthier, happier you. So, why not give calisthenics a try? Your body—and your mind—will thank you for it!

Frequently Asked Questions

Yes! Calisthenics exercises can be modified to suit any fitness level, making them an excellent tool for beginners looking to improve or increase fitness. Start with basic movements and gradually increase difficulty and intensity over time.

We always strive for balance when we workout. We recommend 3-5 times per week to maintain consistency and progress. Listen to your body. If you're feeling exhausted it could be time to take an extra rest day.

Yes! You can build muscle and improve strength with calisthenics exercises. The important thing is to be progressively increasing the difficulty your workouts.

Many calisthenics exercises require little to no equipment. A pull-up bar, yoga mat, and resistance bands are a good starting point. As you progress, you might consider additional tools to further challenge yourself.

Tracking your workouts, noting the number of repetitions, and observing improvements in strength and endurance are great indicators. Additionally, take progress photos and celebrate even the small victories along your fitness journey.

Written by

Ryan Brenner

Founder of Yudae Wellness