Calisthenics Exercise List: A Journey from a Beginner to Pro

Push-Ups

Begin by getting into a plank position, making sure your hands are spread apart about the width of your shoulders. Slowly lower your body until your chest is very close to the ground, and then push yourself back up. This movement is great for making your chest, arms, and core muscles stronger.

Pull-Ups

Discover a strong, flat bar and grab it with your hands facing away from your body. Lift yourself upwards until your chin goes beyond the bar. This workout focuses on strengthening your back, arms, and shoulders.

Squats

Position your feet so they're about the width of your shoulders, and then slowly lower your body as if you're sitting in a chair. Make sure to keep your back in a straight line and your knees behind your toes. Doing squats like this helps make your legs, glutes, and core muscles stronger.

Lunges

Take a step ahead with one leg, bending your hips until both knees form a right angle of 90 degrees. Then, push yourself back up to where you began and switch to the other leg. Lunges are excellent for working on your leg muscles and making your balance better.

Plank

Hold your body up using your forearms and toes, making sure your body is like a straight line from your head to your heels. Stay in this position and tighten your core muscles. Planks are good at making your core stronger.

Dips

Find a set of parallel bars or a solid bench to do this exercise. First, lower your body down until your elbows make a right angle, which means they are at a 90-degree angle. After that, push yourself back up. This exercise, called dips, specifically works on making your triceps and shoulders stronger.

Burpees

Start by standing up straight. Next, lower your body into a squat position, then extend your legs back, landing in a plank position. Afterward, return to the squat position and propel yourself upward with a jump. Burpees involve various muscle groups, providing a comprehensive workout for your entire body.

Mountain Climbers

Begin by getting into a plank position, which means your body is in a straight line from your head to your heels. Then, switch things up by bringing your knees toward your chest one at a time, as if you're running in that position. This workout not only makes your heart beat faster but also puts your core muscles and legs to work, making them stronger.

Leg Raises

Lie down on your back, make sure your legs are straight, and lift them upwards until they create a 90-degree angle with the floor. After that, gently lower them back down without letting them touch the ground. This particular exercise is designed to focus on and work out your lower abdominal muscles.

Superman

Lie face down with your arms extended in front of you. Lift your arms, chest, and legs off the ground simultaneously, holding for a few seconds before lowering. This move strengthens your lower back and glutes.

Bridge

Lie down on your back, bend your knees, and raise your hips off the ground while making sure your shoulders and feet stay flat. Bridge exercise is good for your buttocks (glutes), the back of your thighs (hamstrings), and the lower part of your back.

Flutter Kicks

Lie on your back, lift your legs slightly off the ground, and alternate kicking them up and down in quick, fluttering motions. Flutter kicks engage your core muscles.

Handstands

Against a wall or with a spotter, kick your legs up until you're upside down, supporting yourself with your hands. This exercise improves balance and strengthens your shoulders and core.

Hollow Body Hold

Lie on your back, raise your legs and shoulders off the ground, keeping your lower back pressed into the floor. This move engages your entire core.

Russian Twists

Sit on the ground, lean back slightly, and rotate your torso from side to side, touching the ground beside you. This exercise targets your obliques.

Remember to warm up before attempting any exercise and maintain proper form to prevent injuries. Start with a few reps of each exercise and gradually increase as you build strength. Consistency is key to seeing progress in your calisthenics journey. Have fun and enjoy the benefits of these simple yet effective exercises!

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