Ready to use your body weight to get into shape? That’s exactly what a calisthenics workout is about—utilizing nothing but your weight to complete the exercises. According to Healthline, calisthenics movements are done at different rhythm and intensity levels. They’re awesome choices to add to your routine if you’re looking to improve your strength, flexibility, coordination, and endurance. So in honor of that, we’ve curated the #1 calisthenics workout to strengthen your muscles.
When trying to get fit and build muscle, strength training is the name of the game. Doing strength exercises a minimum of three times every week should do the trick, with an emphasis on full-body workouts. But on days when you’re not doing strength work, consider switching things up.
Calisthenics is typically a very overlooked, underrated type of workout that delivers solid results if you’re looking to get stronger. The exercises can be done just about anywhere and are quite challenging if you choose the right moves. Below is a great calisthenics workout to strengthen your muscles. Perform three to four sets of the following exercises.
To complete Bodyweight Dips, set yourself up on the dip bar with your arms fully extended and your feet slightly forward. Keep your core tight and shoulders pulled back as you slowly lower yourself by breaking at the elbows with a forward torso lean. Go as low as you can without putting stress on your front shoulders before pushing your body back up, flexing your triceps to finish. If you don’t have the strength to perform Bodyweight Dips yet, you can start off with Pushups and Bench Dips. Do three to four sets of eight to 10 reps
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Start the Neutral Grip Chinup by hanging onto the parallel bars with your palms facing each other. Lean back just a bit as you pull your body up to the bar, driving with your elbows. Reach with your chest—not your chin—as you come up, and squeeze your back, biceps, and forearms hard at the top of the motion. Resist on the way back down until you’re back into the starting position before performing another rep. Complete three to four sets of six to eight reps.
Bench Pistol Squats begin with you sitting on a workout bench. Bend one knee at a 90-degree angle and keep the other leg out straight. Keeping your chest tall and core tight, drive through the heel of your leg that’s on the floor to come up, flexing your quad and glute to finish. Lower your body using control until you gently sit down on the bench. Complete three to four sets of 10 reps for each leg.
Last but not least, it’s time to wrap up with the Bench Leg Raise. To set up, lie flat on a workout bench with your hands firmly gripping the end. Keep your feet together, and lift your legs up toward your body. Once your legs are in front of you, kick them up as high as you can. Flex your abs hard at the top of the “raise,” then slowly lower them using control, keeping tension in your core. Return to the starting position before performing another rep. Complete three to four sets of 15 reps.
Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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