Calisthenics Full Body Workout Routine & PDF - The Fitness Phantom (2023)

Calisthenics exercises are one of the best ways to build muscle mass and strength without equipment. This article will show you how to do total body calisthenics workouts and exercises at home without equipment.

Calisthenics exercise list, variations, benefits and exercise plan and routine are also included in this post that may help you.Beginnerand intermediate to build a strong physique.

You also get a free PDF of calisthenics exercises so you don't have to google it every time.

This total body calisthenics workout guide includes exercises for beginner, intermediate, and advanced levels.

Was ist Calisthenics-Training?

Calisthenics is a type ofbodyweight trainingThis will teach you to focus on building a muscular, athletic physique with little to no equipment. It takes a combination of your muscles and your mind to execute each movement efficiently.

Calisthenics exercises are one of the best training programs that improve mobility, stability, strength and movement and help you develop an aesthetic body.

push-ups, pull-ups, medium,squats, burpees, mastered,Boards,and jumping are the best examples of calisthenics.

Calisthenics workouts can be done anywhere, including at home, on the floor, on the go, and in the gym with little to no equipment.

Why is calisthenics better?

Calisthenics helps improve strength, flexibility, balance, stability and support good posture.

This is what research says about calisthenics:

Calisthenics training is an effective way to improve posture, strength and body composition without the use of large exercise equipment: ato studypublished in 2017 by Sport and Exercise Sciences Research.

Othersto studypublished by The Journal of Strength & Conditioning Research suggests that different progressive variations of calisthenics exercises can improve upper body muscular strength.

Total Body Calisthenics List

List of calisthenics exercises for the chest

1. normal push-ups
2. Wide-arm push-ups
3. crooked lizard
4. Refuse push-ups
5. chest below
6. push negative up

List of shoulder calisthenics exercises

1. bend pike
2. pushups
3. Dive Bomber Push-Ups
4. raise an arm
5. offset push-ups

List of calisthenics exercises for arms

1. Bankmitt
2. Diamond bees
3. Pseudo-Board
4. chin up
5. Reverse rows underhand
6. Ankle Push-Ups

List of calisthenics exercises forBehind

1. normal pull-ups
2. wide pull-ups
3. reverse rows
4. IYT rises
5. Superman-Flip

List of leg gymnastics exercises

1. jumping jacks
2. box jumps
3. Jumps into a crouch
4. squatting
5. Sumo squat
6. Walking lunges
7. side lunges
8. calf raises
9. Gluteusschub

List of calisthenics exercises for core

1. Abs
2. Russian roulette
3. boards
4. hanging knee raise
5. windshield washer system
6. hanging leg raise

Advanced compound calisthenics exercises

• corkscrew lizard
• muscles up
• handstand lizard

How to Do Total Body Calisthenics (A Complete Guide)

Calisthenics chest push-ups

Push-ups are one of the most effective bodyweight workouts you can do anywhere. They train the entire body, especially the chest, back, arms and shoulders.

They have different shapes and variations. And all of them are useful for building strength and power in general.

1. Normal push-ups

Difficulty level: beginner

How to do standard push-ups

• Position yourself to do push-ups.
• Strengthen your core and keep your body as straight as possible from head to toe.
• Push yourself towards the floor by bending your elbows.
• Then press firmly again and straighten your arms.
• Do as many repetitions as possible.

2. Wide-arm push-ups

intermediate level

How to do wide arm push ups:

• Position yourself to do push-ups, making sure to keep your arms wider than shoulder-width apart.
• Make sure your body is as straight as possible from head to toe.
• Strengthen your core and place your arms firmly on the floor.
• Start by bending your elbows to lower your chest toward the floor. Hold for a second, then press up firmly, extending your arms.
• Do as many repetitions as possible.
• Try to use the power of the weapons as much as possible.

3. Upward incline push-up

Level: Beginner

How to do an incline push-up

• Place your arms slightly wider than shoulder width on the bench. Adjust your feet so that your body is in a bent and straight position.
• Keep your arms straight and don't straighten your elbows.
• Strengthen your core and hips and start by bending your elbows to lower your chest toward the bench.
• Hold for a second, then push your body away from the bench until your elbows are straight to return to the starting position.
• Try to use the power of the weapons as much as possible.
• Keep your body straight and still during push-ups.
• Do as many repetitions as possible.

4. Decline push-ups

intermediate level

How to decline push-ups

• Get into the push-up position with your arms slightly wider than shoulder width and your feet flat on the bench. Adjust your feet so that your body is in a bent and straight position.
• Keep your arms straight and don't straighten your elbows.
• Strengthen your core and hips, and start by bending your elbows to lower your chest toward the floor.
• Hold for a second, then push your body off the floor until your elbows are straight to return to the starting position.
• Try to use the power of the weapons as much as possible.
• Keep your body straight and still during push-ups.
• Do as many repetitions as possible.

5. Chest bottoms

intermediate level

how

1. Grab the parallel bar and lift yourself off the ground.
2. Lean your torso slightly forward and bend your knees behind you.
3. Your arms should be fully extended, your torso contracted, and your back straight. This is the starting point.
4. Slowly bend your elbows and lower your chest until your shoulders are under (or even with) your elbows.
5. Squeeze your pecs and press your hands onto the bar to bring your body back to the start. This is a repeat. Repeat in three sets as many times as possible.

6. Press negative up

intermediate level

How to do a negative push-up

• Get into a push-up position and place your hands shoulder-width apart.
• Keep your arms straight and your back straight so your body is in line with your toes and shoulders. This is the starting position.
• Strengthen your core and tone your thighs and glutes.
• Bend your elbow to lower your body toward the floor. Then drop your knees to the floor and push yourself up from the bottom position.
• Hold for a moment, then push back to return to the starting position by straightening your elbow.
• Use the strength of your arms and toes to perform this movement.
• Do as many repetitions as possible.
• Don't rush, make it smooth.

Calisthenics exercises for the shoulders

1. Push pike up

intermediate level

How to do pike push-ups

• Remain in the downward facing dog yoga position. And your arms should be shoulder-width apart on the floor beneath your body.
• Lift your hips up so that you are in the inverted V position.
• Strengthen your abdominal muscles. Begin push-ups by bending your elbows and lowering your head to the floor between your hands.
• Hold for a second and then return to the starting position by straightening your arms.
• Try to use the power of the weapons as much as possible.
• Keep your body in the downward-facing dog yoga position during the push-ups.
• Do three sets of 10 reps each.

2. Push-ups

Advanced level

How do I do a handstand with push-ups?

• With your hips slightly elevated and your hands about 6 inches from the wall, get into the high plank position facing the wall.
• Now kick your legs overhead into a handstand position so that your heels are resting against the wall with your feet together. You are now in the handstand position.
• With your core engaged, lower your head as low as you can, then press into the floor until your arms are fully extended. This is a repeat.
• Do as many repetitions as possible.
• Try to act slowly and in a controlled manner.

3. Dive Bomber Push-Ups

intermediate level

Dive Bomber Push-Ups

• Get into a high plank position with your hands and feet shoulder-width apart.
• Move your hands back so you can lift your hips towards the ceiling and maintain an inverted "V" position.
• Keep your core tight and your back flat. This is your starting point.
• Bring your chest forward by lowering your shoulders while bending your arms.
• Now push your torso forward by straightening your arms, your face should be facing forward and your chest should be up.
• Arch your lower back while stretching your arms.
• Reverse the steps to return to the starting position.
• Repeat as many times as you want.

4.One-armed push-ups

Advanced level

How to do one arm push ups

• Get into a push-up position and extend one arm and keep the other arm on the back of your thigh.
• Strengthen your core and tone your thighs and glutes.
• Bend your elbow to begin lowering your body toward the floor.
• Hold briefly, then return to the starting position by extending your elbow.
• Use the strength of your arms and legs for this movement.
• Do as many repetitions as possible.
• This is an advanced push-up and requires proper technique and experience.

5. Staggered push-ups

intermediate level

How to do staggered push-ups

• Get into a push-up position and shake your hands. Extend one arm slightly forward while keeping the other under your shoulder.
• Keep your arms straight and your back straight so your body is elevated. This is the starting position.
• Strengthen your core and tone your thighs and glutes.
• Bend your elbow to begin lowering your body toward the floor.
• Hold for a moment, then push back to return to the starting position by straightening your elbow.
• Use the strength of your arms and toes to perform this movement.
• Do as many repetitions as possible.
• Don't rush, make it smooth.

Calisthenics exercises for the arms

1. Bankmitt

Level: Beginner

How:

• Sit on the floor, hold your arms by your hips, and stretch your legs out in front of you with your heels on the floor and your toes pointing up.
• Lift your butt off the bench and lean your torso slightly forward while keeping your arms straight on the bench.
• Slowly bend your elbows to lower your body as low as possible. And then press the triceps into the bench with your hands to fully straighten your arms.
• This is a repeat. make as many as you can

2. Diamond push-ups

Level: Beginner

How to do a diamond push up

• Get into a push-up position and drop to the floor under your chest on all fours.
• Form a diamond shape by putting both hands together.
• Keep your arms straight and your back straight so your body is elevated. This is the starting position.
• Strengthen your core and tone your thighs and glutes.
• Bend your elbow to lower your body toward your hands.
• Hold for a moment, then push back to return to the starting position by straightening your elbow.
• Use the strength of your arms and legs for this movement.
• Do as many repetitions as possible.

3. Pseudotablero

intermediate level

How to craft a pseudo iron

• Get into a push-up position and place your hands on your stomach.
• Keep your arms straight and your back straight so your body is elevated. This is the starting position.
• Strengthen your core and tone your thighs and glutes.
• Bend your elbow to begin lowering your body toward the floor.
• Hold for a moment, then push back to return to the starting position by straightening your elbow.
• Use the strength of your arms and toes to perform this movement.
• Do as many repetitions as possible.
• Don't rush, make it smooth.

4. Dominated

(Video) Full Body Calisthenics Workout AT HOME

Level: Beginner

how to do pull ups

• Hang from a bar with an underhand grip and hands shoulder-width apart. Get a firm grip on the bar.
• Strengthen your core and hips and begin lifting yourself up using the strength of your arms.
• Climb as high as you can and hold there for a few seconds, then lower back down to the starting position. But don't put your feet on the ground.
• Do as many repetitions as possible.
• Don't rush, make it smooth.
• Primary target muscles: Arms

5. Underhand reverse row

Level: Beginner

How:

1. Lie down under the Smith machine or diving stand.
2. Grasp the bar with an underhand grip with your hands slightly shorter than shoulder-width apart.
3. Keep your arms stretched underneath and your legs stretched out in front of you with your toes pointing toward the ceiling. This is your starting point.
4. Rise until you feel your biceps contract or your chest touches the bar.
5. Hold the top for a few seconds and then lower back down to the start. This is a repeat.
6. Do three sets of 10 to 15 repetitions each.

6. Ankle Flex

intermediate level

How to do a push up

• Get into a push-up position and close your fingers for a punch and place them under your shoulder, shoulder-width apart.
• Keep your arms straight and your back straight so your body is elevated. This is the starting position.
• Strengthen your core and tone your thighs and glutes.
• Bend your elbow to begin lowering your body toward the floor.
• Hold for a moment, then push back to return to the starting position by straightening your elbow.
• Use the strength of your arms and toes to perform this movement.
• Do as many repetitions as possible.
• Don't rush, make it smooth.

Calisthenics training for the back

1. Standard pull-ups

intermediate level

How to do a standard pull up

• Hold onto a bar with an overhead grip and your hands are slightly wider than shoulder-width apart. Get a firm grip on the bar.
• Strengthen your core and hips and begin lifting yourself up using the strength of your arms.
• Climb as high as you can and hold there for a few seconds, then lower back down to the starting position. But don't put your feet on the ground.
• Do as many repetitions as possible.
• Don't rush, make it smooth.
• Primary target muscles: lats, trapezius, and arms

2. Wide pull-ups

Advanced level

How do you do wide pull-ups?

• Hang from a bar with your hands about two shoulder-width apart. Get a firm grip on the bar.
• Strengthen your core and hips and begin lifting yourself up using the strength of your arms.
• Climb as high as you can and hold there for a few seconds, then lower back down to the starting position. But don't put your feet on the ground.
• Do as many repetitions as possible.
• Don't rush, make it smooth.
• Primary target muscles: lats and arms

Calisthenics exercises for the legs

1. Jumping Jacks

Level: Beginner

how

• Perform two movements at the same time while standing; Jump your feet to the side and raise your arms until they meet above your head.
• Once you've completed the jump, reverse the steps to return to where you started.
• Continue as fast as you can for 30 seconds. Repeat twice.

2. Box jumps

intermediate level

steps to follow

• Stand tall with your feet hip-width apart and face a larger box or object 8 to 10 inches away.
• Bend your knees slightly so you can generate power to jump.
• Now jump onto the crate, slightly bending your knees as you land on the crate. Also, your arms can swing in front of you throughout the jump.
• Reverse the movement to return to the floor for one repetition.
• Repeat this three times for 30 seconds each.

3. Crouch jumps

intermediate level

• Start by standing upright in a shoulder-width pose with your hands behind your head.
• Bend your knees, push your hips back, and squat until your thighs are parallel to the floor.
• Press your heels into the ground, explosively jump into the air as high as you can, land, crouch again, and continue squatting for the desired number of times and sets.

4. Classic squat

Level: Beginner

how to do squats

• Stand up straight, shoulder-width apart, hands at chest level or behind your head.
• Strengthen your core, keeping your back as straight as possible and your chest as you squat.
• Start lowering your body by pushing your hips back and bending your knees.
• Hold down for a few seconds and then push back up to the starting position.
• Do as many reps as you like.

5. Sumo Squat

intermediate level

How to do sumo squats

• Stand with your feet slightly wider than shoulder-width apart and rotate them slightly to the side.
• Rotate your hips outward and keep your arms together at chest level.
• Push your butt back and squat down, keeping your back straight and core engaged.
• Hold for a few seconds and return to starting position by pushing through your heels and contracting your inner thighs.
• Do as many repetitions as possible.

6. Walking lunges

Level: Beginner

How to do lunges

• Stand up straight, shoulder-width apart; Keep your arms at your sides.
• Take a big step forward with your right leg, bending both knees 90 degrees and keeping your front thigh parallel to the floor.
• Step forward with the other leg to bring both feet together.
• Repeat the movement with the opposite leg moving forward.
• Keep your chest up, back straight, and core and glutes tight throughout the movement.
• Do as many repetitions as possible.

7. Side lunges

Level: Beginner

How to do side lunges

• Stand up straight, about shoulder-width apart; Keep arms at sides.
• Take a big side step with one foot until it forms a 90 degree angle with the other leg.
• Hold for a second and then return to the starting position. This is a repeat.
• Do as many repetitions as possible.

8. Calf raises

Level: Beginner

to take steps

• Stand tall with your feet hip-width apart and face the wall.
• Place your hands on the wall for support and keep your back flat.
• Raise your heels as high as you can, squeeze them together at the top, and then lower them back down to the beginning.
• Do three sets of 15 to 20 repetitions each.
• You can also stand in front of a post and a tree instead of the wall.

9. Hip thrust

intermediate level

how

• Lay your upper back on a flat bench with your knees bent and your feet flat on the floor about hip-width apart.
• Extend your arms to your sides to support yourself on the edge of the bench. You can also keep your hands on your stomach if you want.
• Now, push your heels into the floor and push your hips up until your body forms a straight line.
• Hold the position for a few seconds and then return to the starting position.

grundlegendes Calisthenics-Training

1. Hanging leg raises

intermediate level

to take steps

• Hang from the bar with your hands shoulder-width apart and keep your arms fully extended.
• Raise your legs together until they are parallel to the floor (make sure you can feel the contraction in your back muscles).
• Hold your legs in this position for a few seconds and then lower them back to the beginning and repeat for the desired number of times.
• Do three sets of 10 to 15 repetitions each.

2. Hanging knee raise

intermediate level

how

• Grab the pull-up bar with an overhead grip with your hands shoulder-width apart.
• Hang from the bar with your arms outstretched.
• Raise your knees as high as you can, hold the position for a few seconds, and then lower your knees.
• Do three sets of 15 to 20 repetitions each.

3. Push up

intermediate level

How to Pulse:

• Lie on the floor with your hands straight at your sides for support and your legs straight about 15-20 degrees off the floor.
• Brace your core and lift your knees over your abs, then push yourself up toward the ceiling.
• Hold for a second and tighten your core, then return to the starting position. This is a repeat.
• Do as many reps as you like.

4. Toe grinding

intermediate level

how

• Lie on the floor and raise your legs toward the sky, keeping them as straight as possible.
• Strengthen your core and, if possible, start touching your toes with your fingers.
• Hold for a second and tighten your core, then bring your torso back to the starting position. this is a repeat
• Do as many reps as you can in 2-3 sets.

5. Russian twist

intermediate level

How to make a Russian twist

• Sit on the mat with your legs stretched out. Keep both hands together in the air above your hips.
• Lift your legs off the floor and bend them 15-20 degrees. This is the starting position.
• Engage your core and move your hands alternately with both sides together.
• Do as many repetitions as possible.

6. boards

Level: Beginner

Planks are a very important ab workout that really help build abs faster. It has been tested and proven to be one of the best ab workouts for abs and full core. Boards have different types and you need to do everything to get the desired result faster.

How to do forearm planks

• Get into a push-up position and place your forearms on the floor about shoulder-width apart.
• Keep your back straight and your toes planted on the floor.
• Strengthen your abs and core and stay in one position for as long as possible.
• Keep your body still throughout the movement.
  

Here we take a look at some other must-do planks:

• side board
• kneeboard
• Side plank toe touches
• Knee Elbow Side Plank
• plank in one arm
• side by side plank
• Lift a leg
• rotating plank

7. Wiper

intermediate level

how

• Lie on your back on the floor with your arms outstretched.
• Raise your legs together until your heels are pointing toward the ceiling.
• Keep your legs as straight as possible and your core tight. This is the starting point.
• Now lower your legs to the right until they are close to the floor.
• Then bring them back to the starting point and lower them on your right side, holding them and returning your legs to the starting position. This is a repeat.
• Do two sets of 10 reps each.

Advanced compound calisthenics exercises

1.Sacacorchos PUSH-UP

Advanced level

How to do corkscrew push-ups

• Get into a push-up position and place your hands under your shoulders, shoulder-width apart.
• Then kick in with your feet; Raise your hips slightly and bend your knees. This is the starting position.
• bend your elbows and twist your body to one shoulder; Twist your knees and lower your body toward the floor.
• Pause for a moment, then without fully extending your arms, push up and repeat the movement to the opposite side.
• Finally, push yourself back to the starting position by straightening your arms. This is a repeat.
• Do as many repetitions as possible.
• Don't rush, make it smooth.

2. Muscles up

Advanced level

to take steps

• Grab the pull-up bar with an overhead grip with your hands slightly wider than shoulder-width apart. Your thumbs should be on the bar as this exercise also includes dips.
• Pull yourself towards the bar until your chin crosses it. And once your chest is parallel to the bar, perform a dip by pressing on the bar.
• Once you finish the dip, return to the starting position. This is a repeat.
• Do two sets of 6 to 10 repetitions each.

Benefits of calisthenics training

1. Strengthens muscles and joints and thus prevents injuries.
2. Increase muscular endurance.
3. make you more flexible
4. Improve heart health
5. help with weight loss
6. improve postures
7. improve grip strength
8. Increase endurance and performance
9. That keeps you mentally fit.
10. keeps you active throughout the day
11. Build muscle and fitness sustainably.

Der Calisthenics Trainingsplan.

Next, I'll provide an example of a total body calisthenics workout. You can make some changes according to your needs.

Additionally, using the exercises mentioned in this article, create your own total body calisthenics workout routine.

Calisthenics full body workout plan for beginners

Tag 1-3-6

Rest 60-90 seconds between each set

• Jump rope (3-5 minutes)
• Regular push-ups (15 reps x 2 sets)
• Incline push-ups (15 reps x 2 sets)
• Standard pull-ups (as many as you can)
• Diamond push-ups (10 reps * 2 sets, if possible you can do diamond push-ups on your knees)
• Bench dips (10 reps x 3 sets)
• Underhand Inverted Rows (10 reps x 3 sets)
• Abs (30 seconds x 2 sets)
• Folds (1 Min.)

Tag2 and 5

• Reverse Lines (AMRAP)
• IYT Lifts (10 reps x 3 sets)
• Superman Pull (10 reps x 3 sets)
• Standard pull-ups (AMRAP)
• Dominates (AMRAP)
• Squat (10 reps x 3 sets)
• Side lunges (10 reps x 3 sets)
• Calf raises (10 reps x 3 sets)
• Hip Thrust (10 reps x 3 sets)
• Folds (1 Min.)

Intermediate and advanced full-body calisthenics workout plan

Tag 1-3-6

Rest 60-90 seconds between each set

• High Knees (1 min)
• Walking lunges (15 reps x 3 sets)
• Wide pull-ups (15 reps x 3 sets)
• Wide arm push ups (15 reps x 3 sets)
• Corkscrew Push-Ups (15 reps x 3 sets)
• Chest Funds (15 reps x 3 sets)
• Spit Push-Ups (15 reps x 3 sets)
• Diamond Push-Ups (15 reps x 3 sets)
• Dive Bomber Push-Ups (10 reps x 3 sets)
• offset push-ups
• boards (2 minutes)
• Russian Tour (1 min)
• Pulse up (1 min)

day 2 and 5

• Standard pull-ups (15 reps x 3 sets)
• Inverted Row (15 reps x 3 sets)
• Barbell Tricep Dips (15 reps x 3 sets)
• One-arm push-ups (10 reps)
• Pseudoplank (20 reps)
• Negative push-ups (15 reps x 3 sets)
• Pull-ups (15 reps x 3 sets)
• Box Jumps (15 reps x 3 sets)
• Squat jumps (15 reps x 3 sets)
• Calf raises (20 reps x 3 sets)
• Hip Thrust (15 reps x 3 sets)
• Toe Grinding (15 reps x 3 sets)
• Side Planks (1 min)
• Abs (15 reps x 3 sets)

Frequently Asked Questions - Calisthenics Total Body Exercise

How often should I do calisthenics to build muscle?

Doing full-body exercises three to four times a week can be effective for developing flexibility, endurance, stability, and muscle strength.

However, the frequency of calisthenics training depends on several factors, such as: B. the intensity of the training, the types of calisthenics you do and your fitness goal.

Low-intensity calisthenics can be done six times a week, while intermediate and intermediate calisthenics can be done three to four times a week.

if you do oneHigh intensityFull body calisthenics workout, make sure your trained muscles get adequate rest.

How long does it take to build muscle with calisthenics?

Calisthenics training can build your muscles in 12-16 weeks for a lean person if you exercise and consume constantlynutritious food.

Push-ups, squats, pull-ups, and reverse rows are the best calisthenics exercises to build muscle.

However, you shouldn't rely solely on bodyweight exercises because at a certain point your muscles will stop growing.

If you want to build muscle, you have to build itweight trainingin your bodybuilding training program.

Whole Body Calisthenics PDF

the last words

A full-body calisthenics workout is critical to building a stronger, more athletic physique.

In order to achieve the desired result in the shortest possible time, you need to be regular with training. Always start your training with the basics and then work your way up to the intermediate and advanced levels.

Stay hydrated before, after and during exercise.

Always warm up for 5 minutes before beginning intermediate and advanced workouts.

Eat healthy, sleep well and rest your body after exercise.

Exercise constantly and be patient because good things take time to grow.