Do you want to learn how to exercise and lose weight without jumping into a gym? The only Calisthenics strength training program you will ever need is this one!
We have put together the basic principles that make up our 3 weeks long guide. You need nothing else and best of all, it’s free! Not only does this program help you achieve your fitness goals but it helps build success into your daily lifestyle.
So, let’s talk about some main ideas before we get started.
What is Calisthenics?
Calisthenics is simply a term used to describe body weight exercises. While not being the most popular form of exercise, it has its benefits.
In fact, many professional athletes have been using calisthenics for years. Crossfitters and even the military uses calisthenics to achieve their goals.
Calisthenics is used to build strength and endurance. One thing that makes it stand out from regular weight training, is that you can use your own body weight as resistance. It’s also a great way to build muscle while losing fat simultaneously.
To put it simply, instead of using weights or machines to achieve fitness goals, calisthenics uses body weight and even objects around you (depending on how difficult the exercise is) to achieve fitness goals like building strength, stamina, or even endurance.
What Qualifies As Strength Training?
For the purpose of this program, we are going to define strength training as;
High Intensity Exercise (Short duration): High intensity exercise is any exercise that requires effort. It can be your weightlifting, running, swimming, etc. Ideally, you want to go at a challenging pace and enough reps so that your muscles fatigue after each set of exercise
Strength Training (Muscular Endurance): By definition; endurance is the ability of a person or object to continue operating for a long time without getting tired. In this case we will be using other exercises that require high levels of muscle endurance like push ups and pull ups to work out our upper body.
The Calisthenics Strength Training Program
It’s simple enough! You can do anything from pushups or pull-ups to burpees. All you need are your hands and legs which is the whole point of vigorous exercise.
The first week is fairly simple. 3 exercises per day, 1 of each day. You will start out with pull-ups, burpees and planks. Each one starts at like a minute so there is only a little time to waste!
Each exercise has its own benefits:
Pull-ups – this exercise improves your chest! Also makes you toned and lean as you build muscle in your arms and shoulders.
Burpees – this exercise gets your heart rate up, makes you athletic and it helps you build your core strength and much more.
Planks – this is one of the main core strength exercises that can help anyone reach their goals.
Week two is much more challenging due to the more intense workouts. At this point, while also doing time crunches, you will be starting at 1 minute on all 3 exercises each day, with a goal of 5 minutes, and then add 1-2 minutes every week.
This will help you get in those calories burned! You will also start getting very strong for the exercises by doing them every day (which builds lean muscle).
Week three is pretty much how it was in week two, but this will introduce you to a pull-up bar and progressions. This is the last set of exercises for the program.
Your body will be very comfortable with all 3 exercises now that you’ve been doing them every day for 2 weeks.
If you are able to do 5 minutes on each exercise (at least) then definitely add a minute to your workouts (2 minutes if you can do at least 8 or 10 minutes on each exercise).
On top of these exercises start doing pull-ups. Do not forget to progress each week, like if you can do 2 pull-ups try to do one more.
When you master these basic exercises you can move on to some more complex and challenging calisthenic exercises.
Quick Calisthenic Tips
Remember to use your body weight as resistance. You can put a chair on the ground and do pushups with the chair. The point is to focus on your own body weight and not have these exercises be “easy” so they become boring.
Always keep track of your results and make sure you are reaching your goals by checking out our leaderboard!
This is a Calisthenics Strength Training Program that is designed to work well in conjunction with existing habits, being consistent and time-conscious, whether you are an ambitious beginner or have been training for years.
The calisthenic strength program is not just for calisthenic lovers, it’s for everyone! It’s a fun, challenging, and useful way to get fit and lose weight simultaneously.
We have put together a guide of basic exercises you can use to start your workout and build your body up. If you want more then hopefully this helped you out!
Be sure to comment below if you have any questions! Good Luck!
Before you go, if you want to check a calisthenics guide for women, check it below: