Beginner Calisthenics Moves: A Complete Guide to Getting Started

Beginner calisthenic moves are a great place to start if you are looking for an effective, equipment-free way to build strength, improve flexibility, and boost endurance. 

The exercises rely solely on your body weight, making them accessible for beginners.

Learning calisthenics puts you on the right track, whether you want to tone your muscles or get in better shape.

What Are Some Beginner Calisthenics Moves?

If you’re starting with calisthenics, it’s essential to consult with your physician to ensure you don’t have any underlying health issues that would make working out unsafe. 

The exercises you choose depend on your goals and fitness level. However, bodyweight exercises that target various muscle groups and improve overall strength, balance, and coordination are the best choice.

Here are 6 beginner calisthenic exercises to start with:

1. Planks
2. Push-ups
3. Lunges
4. Bodyweight squats
5. Mountain climbers
6. Knee tucks(1).

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Is Calisthenics Hard for Beginners?

Calisthenics can be challenging for beginners, especially if they lack strength training experience or are unsure how to modify exercises for their fitness level. 

Many calisthenics exercises also target several muscle groups simultaneously, causing fatigue until you build endurance and strength. 

However, there are ways to make many exercises more effortless and accommodating, such as changing your body position or using a chair or wall for support. 

Overall, a beginner will find plenty of exercises(2). 

How Fast Can You Learn Calisthenics?

Calisthenics exercises follow the natural movements of the body. 

They are easy to learn quickly, and there is a good chance that you know many of them already, including pull-ups, push-ups, and situps. 

However, mastering these exercises can take several months as you gain the experience, strength, and endurance to do them correctly(3). 

Can You Teach Yourself Calisthenics?

Learning beginner calisthenics moves is possible without hiring a personal trainer or signing up for classes. 

Self-training is easy because of the many online tutorials. 

Start by learning basic exercises like the squat, push-ups, and planks before moving on to the more difficult ones, like pull-ups and dips.

However, one area that can be particularly difficult for beginners is ensuring proper form. 

Use a mirror or ask a friend to confirm your alignment, pacing, and sequencing when self-training. This awareness reduces the risk of injury and ensures you get the best result for your time(4).

What Is the First Calisthenics Move I Should Learn?

One of the best calisthenics moves to learn first is the squat, which works the quads, hamstrings, and glutes. These muscles are the largest in your body, and working them burns more calories.

Another great option is the push-up, which works many upper body muscles, including the chest, shoulders, triceps, and core(5). 

How Long Should a Beginner Do Calisthenics?

Most experts recommend starting with a 30-minute workout 2-4 times weekly, with a 5- 10 minute dynamic warm-up and 5-10 minute cool-down. Include rest days between workouts to allow your body time to heal and grow.

As your body adjusts to the routine, you can increase intensity, duration, and the number of workouts you do weekly to continue progressing(1).

Read more: Benefits Of Calisthenics: How Weight-Free Exercising Can Help You Lose Weight

Beginner Calisthenics Moves with No Equipment

Planks

1. Begin by lying face down on the floor.
2. Place your elbows directly under your shoulders and your forearms flat on the ground.
3. Lift your body off the ground, balancing on your forearms and toes to create a straight line from head to foot.
4. Hold the position for 20-30 seconds or as long as possible while maintaining form.
5. Perform 3-5 repetitions, increasing the duration over time.

Push up

1. Begin by lying face down on the floor.
2. Place your elbows directly under your shoulders and your forearms flat on the ground.
3. Raise yourself to get into the starting position, balancing on your hands and toes so your body forms a straight line, with your hands slightly wider than shoulder width.
4. Bend your elbows to lower your body until your chest almost touches the floor.
5. Push through your palms to raise your body back to the starting position, completing one repetition.
6. Perform 2-3 sets of 8-12 repetitions or as many repetitions as possible while maintaining proper form.

Bodyweight Squats

1. Stand with your feet about shoulder-width apart and your toes pointed slightly outward.
2. Look straight ahead and keep your back straight as you bend your knees to lower your body.
3. Lower yourself as far as you can until your thighs parallel the ground, keeping the knees behind the toes.
4. Push through your heels to stand back up and return to the starting position, completing one rep.
5. Perform 2-3 sets of 8-12 repetitions or as many repetitions as possible while maintaining proper form.

Intermediate Calisthenics Moves

Pull-ups

1. Hang from a pull-up bar with your palms facing away from you in an overhand grip with your hands slightly wider than shoulder width.
2. Begin the movement by pulling your chest toward the bar while focusing on engaging the large lat muscles in the back to do the work.
3. Slowly lower your chin to the starting position when your chin is over the bar.
4. Repeat for the desired number of reps, focusing on form over speed.

Dips

1. Grip the parallel bars firmly with your palms facing inward.
2. Lift yourself off the ground to fully extend your arms, keeping your body straight.
3. Engage your core and lean forward slightly to engage the chest and get into the starting position.
4. Slowly lower your body by bending your elbows, keeping them close to your body as far as you can or until your upper arms are parallel to the ground.
5. Slowly raise yourself back up to straighten your arms to complete one rep.
6. Repeat for 2-3 sets of 5-10 repetitions or as many repetitions as possible while maintaining proper form.

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Archer Push-Ups

1. Get into a standard push-up position with your hands placed wider than shoulder-width apart and your body forming a straight line from head to toe.
2. Shift most of your weight to one arm, extending the other arm out to the side for support.
3. Begin lowering your body toward the ground by bending the working arm while keeping the other arm straight to the side.
4. Lower yourself as far as you can comfortably go, aiming to get your chest near the ground.
5. Push through your working arm to get back to the starting position.
6. Repeat with the other arm.
7. Perform 2-3 sets of 3-5 reps with each arm or as many repetitions as possible while maintaining proper form.

Advanced Calisthenics Moves

Muscle-ups

1. Grab an overhead bar with an overhand grip and your hands shoulder-width apart, like you do for a pull-up.
2. Pull yourself up explosively, attempting to get your chest above the bar.
3. Once your chest is above the bar, transition into a dip position, shifting your torso over the bar.
4. Push through your palms to straighten your arms and raise your body until your arms fully extend.
5. Slowly lower yourself back to the starting position by reversing the dip and lowering into a controlled pull-up descent.
6. Repeat for the desired number of repetitions.

Handstand

1. Place your hands shoulder-width apart on the ground with your fingers spread.
2. Your hands should be about 10-12 inches away from a wall if you’re practicing against one.
3. Begin in a lunge position with one foot forward and the other behind. Then, lean forward, kick your back leg over your body, and bring the other leg up to meet it.
4. As your legs rise, engage your core muscles to maintain control and straighten your body.
5. At first, maintain the handstand for 10-20 seconds, increasing the time as you become capable.
6. Return to the starting position by lowering one leg at a time in a controlled manner.

Read more:Calisthenics Split: Transform Your Fitness Routine

Human Flag

1. Find a sturdy pole to do this exercise. You can usually locate one at your local park.
2. Your top hand should grip the pole with a neutral grip slightly above your head and be responsible for pulling your body upwards.
3. The bottom hand should hold the pole with an underhand grip. You will use it to push against the pole and stabilize the body.
4. Position your body close to the pole, with your chest facing it.
5. Lift your legs off the ground by kicking one leg up, followed by the other, while pulling with your top arm and pushing with your bottom arm.
6. Keep your core tight as you pull with one arm and push with the other to straighten your body horizontally.

Frequently Asked Questions

• Can I do calisthenics alone?

Calisthenics are good exercises to do alone, and since you don’t need any weight or equipment, you can do them almost anywhere. 

You can progress comfortably and tailor the exercises to suit your physical ability. 

Working out alone offers convenience and privacy as long as you can stay motivated without a trainer or partner (6).

• Should I start calisthenics or gym?

Choosing between calisthenics or gym will depend on your goals and preferences. 

If you prefer a minimalist approach, enjoy outdoor or at-home workouts, and want to develop functional strength, mobility, and control over your body, calisthenics are a great option. 

If you want to build muscle mass, prefer structured environments with various equipment, or have specific strength-building goals, the gym is likely the better option with its many machines and incremental weights(7).

• Is calisthenics healthy?

Calisthenics offers numerous physical and mental health benefits. 

The exercises mimic everyday movements, making it easier to perform them daily.

Regular calisthenics improves cardiovascular and mental well-being over the long term(8).

• Can calisthenics get you ripped?

You can get ripped by doing Calisthenics because the exercises increase muscle mass and contribute to fat loss, both of which help to form a ripped physique.

• Calisthenics Moves Ranked by Difficulty

Whether you want to do beginner calisthenics moves at home or more difficult calisthenics to build muscle and lose weight, there are plenty of options to reach your goals(10).

Check out the different levels of calisthenics moves below and start with your favorites!

Summary

Calisthenics is an effective way to enhance strength, mobility, and endurance without equipment.

Beginner calisthenics moves like push-ups, squats, and lunges target multiple muscle groups and promote overall fitness, which will help you start your fitness journey. 

You can perform them anywhere and choose your difficulty level to reach your goals consistently.