{"id":65876,"date":"2024-10-01T11:32:38","date_gmt":"2024-10-01T11:32:38","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=65876"},"modified":"2024-12-27T20:01:09","modified_gmt":"2024-12-27T20:01:09","slug":"beginner-calisthenics-program","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/","title":{"rendered":"Beginner Calisthenics Program: 9 Exercises to Help You Master the Basics"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#Can_You_Self-Learn_Calisthenics\" >Can You Self-Learn Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#How_to_Start_a_Calisthenics_Program_as_a_Beginner\" >How to Start a Calisthenics Program as a Beginner<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#Warm-Up\" >Warm-Up:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#Exercise_1_Push-Ups\" >Exercise 1: Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#Exercise_2_Squats\" >Exercise 2: Squats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#Exercise_3_Planks\" >Exercise 3: Planks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#Exercise_4_Pull-Ups\" >Exercise 4: Pull-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#Exercise_5_Lunges\" >Exercise 5: Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#Exercise_6_Dips\" >Exercise 6: Dips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#Exercise_7_Mountain_Climbers\" >Exercise 7: Mountain Climbers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#Exercise_8_Reverse_Crunches\" >Exercise 8: Reverse Crunches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#Exercise_9_Burpees\" >Exercise 9: Burpees<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#How_to_Create_Your_Own_Beginner_Calisthenics_Program\" >How to Create Your Own Beginner Calisthenics Program<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#Step_1_Assess_Your_Fitness_Level\" >Step 1: Assess Your Fitness Level<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#Step_2_Set_Clear_Goals\" >Step 2: Set Clear Goals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#Step_3_Choose_Your_Exercises\" >Step 3: Choose Your Exercises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#Step_4_Create_a_Schedule\" >Step 4: Create a Schedule<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#Step_5_Warm-Up_and_Cool_Down\" >Step 5: Warm-Up and Cool Down<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#Step_6_Track_Your_Progress\" >Step 6: Track Your Progress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#Tips_for_Staying_Motivated_and_Avoiding_Injury\" >Tips for Staying Motivated and Avoiding Injury<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#Staying_Motivated\" >Staying Motivated<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#Avoiding_Injury\" >Avoiding Injury<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#How_Long_Should_a_Beginner_Calisthenics_Workout_Be\" >How Long Should a Beginner Calisthenics Workout Be?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#What_Is_a_Good_Age_to_Start_Calisthenics\" >What Is a Good Age to Start Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#Is_25_too_old_to_start_calisthenics\" >Is 25 too old to start calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#How_many_push-ups_should_I_do_in_a_day\" >How many push-ups should I do in a day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#Can_I_do_calisthenics_every_day\" >Can I do calisthenics every day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#What_will_100_push-ups_a_day_do\" >What will 100 push-ups a day do?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Functional fitness is a growing trend in the fitness world, and for good reason. It focuses on building strength, mobility, and overall physical function through body weight exercises. This type of training is effective and convenient, as it requires minimal equipment and can be done anywhere.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=beginner_calisthenics_program\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re new to <a href=\"https:\/\/betterme.world\/articles\/functional-fitness\/\">functional fitness<\/a> or just starting your fitness journey, calisthenics is a great place to start.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calisthenics is a form of body weight training that uses the resistance of your own body to build strength and muscle (<\/span><a href=\"https:\/\/www.britannica.com\/sports\/calisthenics\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this beginner\u2019s program, we\u2019ll introduce you to 9 basic exercises that will help you develop foundational strength and prepare you for more advanced movements.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Self-Learn_Calisthenics\"><\/span><b>Can You Self-Learn Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It&#8217;s possible to self-learn calisthenics, especially with the abundance of online resources and tutorials available. However, it&#8217;s important to approach calisthenics with caution and proper form to prevent injury. It may be beneficial to seek guidance from a professional trainer or join a class that specializes in body weight training.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Start_a_Calisthenics_Program_as_a_Beginner\"><\/span><b>How to Start a Calisthenics Program as a Beginner<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As with any new skill, it\u2019s important to start with the fundamentals. By mastering the basics, you\u2019ll build a strong foundation that will allow you to progress and tackle more challenging exercises in the future.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, focusing on proper form and technique from the start can prevent injuries and ensure that you are getting the most out of each exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before you start this fitness program, it&#8217;s important to properly warm up your muscles. Doing so will help prevent injury and prepare your body for the exercises ahead.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Warm-Up\"><\/span><b>Warm-Up:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jogging or marching in place (2 minutes)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Arm circles (20 seconds clockwise, 20 seconds counter-clockwise)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Leg swings (10 on each leg)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulder rolls (20 seconds forward, 20 seconds back)<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Once you&#8217;re warmed up, you&#8217;re ready to start your calisthenics program. Remember to listen to your body and take breaks as necessary. It&#8217;s better to start slow and progress gradually than to push yourself too hard and risk injury.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_1_Push-Ups\"><\/span><b>Exercise 1: Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Push-ups are a staple calisthenics exercise that targets your chest, shoulders, arms, and core muscles. To perform a push-up:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by lying face down on the floor with your hands placed slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and push up through your arms until they are fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself back down to the starting position, keeping your body in a straight line.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To make push-ups easier, you can perform them on your knees or against a wall. As you gain strength and proficiency, you can progress to more challenging variations such as decline push-ups or one-arm push-ups.<\/span><\/p>\n<p><strong>BetterMe will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=beginner_calisthenics_program\">Try using the app<\/a> and see for yourself!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_2_Squats\"><\/span><b>Exercise 2: Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Squats are a compound exercise that targets your legs, glutes, and core muscles. To perform a squat:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart and arms stretched out in front of you for balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your hips back and down until your thighs are parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your heels to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To make squats easier, you can perform them with a chair or box behind you for support. As you gain strength and mobility, you can progress to more challenging squat variations such as jumping squats or pistol squats.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_3_Planks\"><\/span><b>Exercise 3: Planks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Planks are an <a href=\"https:\/\/betterme.world\/articles\/isometrics-exercise\/\">isometric exercise<\/a> that targets your core muscles. To perform a plank:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on all fours with your hands directly under your shoulders and your toes tucked under.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Straighten your legs and engage your core, keeping your body in a straight line from head to heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for the desired amount of time.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To make planks easier, you can start by holding them on your knees instead of your toes. As you gain strength and endurance, you can progress to more challenging variations such as side planks or plank jacks.<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=beginner_calisthenics_program\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/1-7.png\" alt=\"beginner calisthenics program\" \/><\/a><\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_4_Pull-Ups\"><\/span><b>Exercise 4: Pull-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pull-ups are a challenging but effective exercise that targets your back, arms, and core muscles. To perform a pull-up:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by hanging from a bar with an overhand grip and your hands placed slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your back muscles and pull yourself up until your chin is level with the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower yourself back down to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you can\u2019t perform a full pull-up, you can start by performing assisted pull-ups using a resistance band or machine. As you gain strength, you can reduce the assistance and work toward performing unassisted pull-ups.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_5_Lunges\"><\/span><b>Exercise 5: Lunges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lunges are another compound exercise that targets your legs, glutes, and core muscles. To perform a lunge:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet hip-width apart and your hands on your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a large step forward with one leg, lowering your body until both knees are bent at 90 degrees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your front heel to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other leg for the desired number of reps.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To make lunges easier, you can start by performing them with your back knee on the ground. As you gain strength and balance, you can progress to more challenging variations such as jumping lunges or walking lunges.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/calisthenics-back-workout\/\"><i>Calisthenics Back Workout: Sculpt a Stronger Back<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_6_Dips\"><\/span><b>Exercise 6: Dips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dips are a great exercise for targeting your triceps, chest, and shoulders. To perform a dip:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by gripping parallel bars with your arms fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself down until your arms form a 90-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your hands to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If parallel bars aren\u2019t available, you can perform dips using a sturdy chair or bench. As you gain strength, you can progress to more challenging variations such as weighted dips.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_7_Mountain_Climbers\"><\/span><b>Exercise 7: Mountain Climbers<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Mountain climbers are a dynamic exercise that targets your core muscles and gets your heart rate up. To perform mountain climbers:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a high plank position with your arms extended and hands directly under your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring one knee in toward your chest, then quickly switch legs in a running motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating legs for the desired amount of time or reps.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To make mountain climbers easier, you can slow down the movement or place your hands on an elevated surface such as a bench. As you gain strength and endurance, you can progress to more advanced variations such as cross-body mountain climbers or spiderman mountain climbers.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_8_Reverse_Crunches\"><\/span><b>Exercise 8: Reverse Crunches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Reverse crunches are a great exercise for targeting your lower abs. To perform a reverse crunch:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by lying on your back with your arms at your sides and legs raised toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and lift your hips off the ground, bringing your knees in toward your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower yourself back down to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">To make reverse crunches easier, you can start by bending your knees and resting them on a chair or bench. As you gain strength, you can progress to performing the exercise with straight legs and adding a weight between your feet for added resistance.<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=beginner_calisthenics_program\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4-3.png\" alt=\"beginner calisthenics program\" \/><\/a><\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_9_Burpees\"><\/span><b>Exercise 9: Burpees<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Burpees are a full-body exercise that targets multiple muscle groups while also providing an excellent cardiovascular workout. To perform a burpee:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet shoulder-width apart and arms at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squat down and place your hands on the ground, then jump back into a high plank position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform one push-up, then quickly jump your feet back toward your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump up explosively, reaching your arms overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you need to make burpees easier, you can eliminate the push-up or perform the exercise at a slower pace. As you gain strength and endurance, you can progress to more challenging variations such as adding a jump squat at the end of the movement or performing burpees with a weight vest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can find more exercises in our<\/span><a href=\"https:\/\/betterme.world\/articles\/basic-calisthenics\/\"><b> Basic Calisthenics <\/b><\/a><span style=\"font-weight: 400;\">blog.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Create_Your_Own_Beginner_Calisthenics_Program\"><\/span><b>How to Create Your Own Beginner Calisthenics Program<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Follow these steps to help you create your own beginner calisthenics program:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_1_Assess_Your_Fitness_Level\"><\/span><b>Step 1: Assess Your Fitness Level<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Before diving into any workout routine, it&#8217;s important to understand your current fitness level:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Physical Assessment<\/b><span style=\"font-weight: 400;\">: Perform basic exercises such as push-ups, squats, and planks to gauge your starting point.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Health Check<\/b><span style=\"font-weight: 400;\">: Consult a physician if you have any pre-existing conditions or concerns.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_2_Set_Clear_Goals\"><\/span><b>Step 2: Set Clear Goals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Having specific and realistic goals will keep you motivated:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Short-term Goals<\/b><span style=\"font-weight: 400;\">: Examples include performing 10 push-ups in a row or holding a plank for 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Long-term Goals<\/b><span style=\"font-weight: 400;\">: Aim for broader achievements such as improving overall strength or mastering a particular exercise like pull-ups.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_3_Choose_Your_Exercises\"><\/span><b>Step 3: Choose Your Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Select exercises that target different muscle groups to ensure a well-rounded routine. Here are nine basic <a href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-exercises\/\">calisthenics exercises<\/a> you can include:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push-Ups<\/b><span style=\"font-weight: 400;\">: Target the chest, shoulders, and arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Squats<\/b><span style=\"font-weight: 400;\">: Focus on legs and glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Planks<\/b><span style=\"font-weight: 400;\">: Strengthen the core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pull-Ups<\/b><span style=\"font-weight: 400;\">: Work the back and arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunges<\/b><span style=\"font-weight: 400;\">: Engage legs and glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dips<\/b><span style=\"font-weight: 400;\">: Target triceps, chest, and shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mountain Climbers<\/b><span style=\"font-weight: 400;\">: A dynamic exercise for the core and cardiovascular system.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reverse Crunches<\/b><span style=\"font-weight: 400;\">: Focus on lower abs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Burpees<\/b><span style=\"font-weight: 400;\">: Full-body exercise that enhances cardiovascular fitness.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_4_Create_a_Schedule\"><\/span><b>Step 4: Create a Schedule<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Design a weekly schedule that fits into your lifestyle while allowing for recovery:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Frequency<\/b><span style=\"font-weight: 400;\">: Aim for 3-4 workout sessions per week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Structure<\/b><span style=\"font-weight: 400;\">: Alternate between upper body, lower body, and core-focused days. For example:<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 1<\/b><span style=\"font-weight: 400;\">: Push-ups, pull-ups, planks<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 2<\/b><span style=\"font-weight: 400;\">: Squats, lunges, mountain climbers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 3<\/b><span style=\"font-weight: 400;\">: Dips, reverse crunches, burpees<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=beginner_calisthenics_program\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/2-8.png\" alt=\"beginner calisthenics program\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_5_Warm-Up_and_Cool_Down\"><\/span><b>Step 5: Warm-Up and Cool Down<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Prevent injuries and enhance performance by incorporating warm-up and cool-down routines:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Warm-Up<\/b><span style=\"font-weight: 400;\">: Spend 5-10 minutes on light cardio (jogging, arm circles) and dynamic stretches (leg swings, shoulder rolls).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cool Down<\/b><span style=\"font-weight: 400;\">: Finish with 5-10 minutes of <a href=\"https:\/\/betterme.world\/articles\/static-stretching\/\">static stretching<\/a> (hamstring stretch, quad stretch) to aid recovery.<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_6_Track_Your_Progress\"><\/span><b>Step 6: Track Your Progress<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Monitoring your progress helps you stay motivated and make necessary adjustments:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Journal<\/b><span style=\"font-weight: 400;\">: Keep a workout journal to record reps, sets, and how you feel after each session.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Photos<\/b><span style=\"font-weight: 400;\">: Take progress photos every few weeks to visually track your improvements.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Milestones<\/b><span style=\"font-weight: 400;\">: Celebrate small victories such as mastering a new exercise or increasing the number of reps.<\/span><\/li>\n<\/ul>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=beginner_calisthenics_program\">Check out the BetterMe: Health Coaching app<\/a> and watch it propel your weight loss journey into high gear!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_for_Staying_Motivated_and_Avoiding_Injury\"><\/span><b>Tips for Staying Motivated and Avoiding Injury<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Staying_Motivated\"><\/span><b>Staying Motivated<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Set Rewards<\/b><span style=\"font-weight: 400;\">: Treat yourself when you reach a milestone.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Join a Community<\/b><span style=\"font-weight: 400;\">: Find online groups or local classes to stay accountable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Mix It Up<\/b><span style=\"font-weight: 400;\">: Vary your exercises and routines to keep things interesting.<\/span><\/li>\n<\/ul>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Avoiding_Injury\"><\/span><b>Avoiding Injury<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Listen to Your Body<\/b><span style=\"font-weight: 400;\">: Don\u2019t push through pain. Rest and recover when necessary.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Focus on Form<\/b><span style=\"font-weight: 400;\">: Proper technique is essential to avoid injuries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gradual Progression<\/b><span style=\"font-weight: 400;\">: Increase the intensity or volume of your workouts gradually.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_a_Beginner_Calisthenics_Workout_Be\"><\/span><b>How Long Should a Beginner Calisthenics Workout Be?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A beginner calisthenics workout should be as long as it takes for you to complete all the exercises with proper form and within your target rep range. Typically, this can range from 30-60 minutes. However, the duration may vary depending on your fitness level, goals, and schedule.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to find a balance between pushing yourself and allowing for proper rest and recovery. Don&#8217;t be afraid to modify or scale down exercises if needed and always listen to your body.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/calisthenics-program\/\"><i>12 Exercises Your Calisthenics Program Needs for a Full Body Workout<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Good_Age_to_Start_Calisthenics\"><\/span><b>What Is a Good Age to Start Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A good age to start calisthenics is any time after your body has developed the necessary strength and coordination. As calisthenics uses your body weight as resistance, it provides a built-in progressive overload in a safe and gradual way. Many children perform calisthenic workouts frequently without realizing it. Playing on a playground, participating in gymnastics, and climbing are all examples of common activities children participate in that are safe and effective calisthenic workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For adults, there is no upper age limit for starting calisthenics, as long as you\u2019ve been approved to do so by your doctor and are willing to put in the work. It&#8217;s never too late to improve your physical fitness with calisthenics.<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=beginner_calisthenics_program\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/3-2.png\" alt=\"beginner calisthenics program\" \/><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_25_too_old_to_start_calisthenics\"><\/span><strong>Is 25 too old to start calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">25 isn&#8217;t too old to start calisthenics. In fact, many athletes and fitness enthusiasts start their calisthenics journey when they\u2019re well into adulthood. As long as you have a proper fitness assessment and consult a doctor if needed, you can start calisthenics at any age.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_push-ups_should_I_do_in_a_day\"><\/span><strong>How many push-ups should I do in a day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The number of push-ups you should do a day depends on your fitness level and goals. If you&#8217;re just starting with calisthenics, aim for 3-4 sets of 10 reps, gradually increasing the number as you get stronger. More advanced individuals can do 50-100 push-ups per day or more. Listen to your body and don&#8217;t overdo it. Quality over quantity is key.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_do_calisthenics_every_day\"><\/span><strong>Can I do calisthenics every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It&#8217;s not recommended to do calisthenics every day as your body needs time to rest and recover from intense workouts. Aim for 3-4 workout days per week with proper rest and recovery in between. You can still be active on your off days, but avoid high-intensity exercises and allow for proper rest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This <\/span><a href=\"https:\/\/betterme.world\/articles\/calisthenics-beginner-workout-plan\/\"><b>Calisthenics Beginner Workout Plan <\/b><\/a><span style=\"font-weight: 400;\">is beginner-friendly and you can start today.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_will_100_push-ups_a_day_do\"><\/span><strong>What will 100 push-ups a day do?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">100 push-ups per day can improve strength and endurance in your chest, shoulders, triceps, and core. However, it&#8217;s important to mix up your workouts and incorporate other exercises for a well-rounded routine. Some may find that 100 push-ups daily will lead to overuse injuries.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=beginner_calisthenics_program\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-women-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Incorporating these nine bodyweight exercises into your fitness routine can help improve your overall strength, muscle tone, and endurance. Remember to always start with proper form and gradually increase the difficulty as your body adapts. Don&#8217;t forget to warm up properly before you start any workout and cool down afterward to prevent injury and help with recovery.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Functional fitness is a growing trend in the fitness world, and for good reason. It focuses on building strength, mobility, and overall physical function through body weight exercises. This type of training is effective and convenient, as it requires minimal equipment and can be done anywhere. If you\u2019re new to functional fitness or just starting [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":65878,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,264],"tags":[],"coauthors":[123,221],"class_list":["post-65876","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout","category-calisthenics-women"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Beginner Calisthenics Program: 9 Exercises to Help You Master the Basics - BetterMe<\/title>\n<meta name=\"description\" content=\"This \u2605 BEGINNER CALISTHENICS PROGRAM \u27a4 includes a list of nine essential exercises, a sample weekly schedule, and tips for staying motivated and avoiding injuries.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beginner Calisthenics Program: 9 Exercises to Help You Master the Basics\" \/>\n<meta property=\"og:description\" content=\"This \u2605 BEGINNER CALISTHENICS PROGRAM \u27a4 includes a list of nine essential exercises, a sample weekly schedule, and tips for staying motivated and avoiding injuries.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-27T20:01:09+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Calisthenics_women_14-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe, Troy Hurst, PT, DPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe, Troy Hurst, PT, DPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/33f51ae235ace7f2c373654efe5fbed2\"},\"headline\":\"Beginner Calisthenics Program: 9 Exercises to Help You Master the Basics\",\"dateModified\":\"2024-12-27T20:01:09+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/\"},\"wordCount\":2189,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Calisthenics_women_14.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for women\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Functional fitness is a growing trend in the fitness world, and for good reason. It focuses on building strength, mobility, and overall physical function through body weight exercises. This type of training is effective and convenient, as it requires minimal equipment and can be done anywhere.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you\u2019re new to <a href=\\\"https:\/\/betterme.world\/articles\/functional-fitness\/\\\">functional fitness<\/a> or just starting your fitness journey, calisthenics is a great place to start.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Calisthenics is a form of body weight training that uses the resistance of your own body to build strength and muscle (<\/span><a href=\\\"https:\/\/www.britannica.com\/sports\/calisthenics\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this beginner\u2019s program, we\u2019ll introduce you to 9 basic exercises that will help you develop foundational strength and prepare you for more advanced movements.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Can You Self-Learn Calisthenics?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">It's possible to self-learn calisthenics, especially with the abundance of online resources and tutorials available. However, it's important to approach calisthenics with caution and proper form to prevent injury. It may be beneficial to seek guidance from a professional trainer or join a class that specializes in body weight training.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>How to Start a Calisthenics Program as a Beginner<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">As with any new skill, it\u2019s important to start with the fundamentals. By mastering the basics, you\u2019ll build a strong foundation that will allow you to progress and tackle more challenging exercises in the future.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In addition, focusing on proper form and techni ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/\",\"url\":\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/\",\"name\":\"Beginner Calisthenics Program: 9 Exercises to Help You Master the Basics - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Calisthenics_women_14.png\",\"dateModified\":\"2024-12-27T20:01:09+00:00\",\"description\":\"This \u2605 BEGINNER CALISTHENICS PROGRAM \u27a4 includes a list of nine essential exercises, a sample weekly schedule, and tips for staying motivated and avoiding injuries.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Calisthenics_women_14.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/Calisthenics_women_14.png\",\"width\":2560,\"height\":1440,\"caption\":\"6 Day Gym Workout Schedule\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/beginner-calisthenics-program\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Calisthenics\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"Calisthenics for women\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/calisthenics-women\/\"},{\"@type\":\"ListItem\",\"position\":6,\"name\":\"Beginner Calisthenics Program: 9 Exercises to Help You Master the Basics\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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