Functional Calisthenics Workout

  • FITNESS LEVEL: intermediate
  • EXERCISES: pull-ups, dips and pushups
  • Goals: conditioning and functionality
  • Workout Type: circuit
  • Observations: quick workout and great to get a nice PUMP as well

Upper Body | Full 1 hour Calisthenics Workout

  • FITNESS LEVEL: experienced
  • EXERCISES: pull-ups, dips and pushups
  • Goals: muscle endurance, shredding
  • Workout Type: classic High-Volume with sets & reps
  • Observations: simple routine and yet this high rep. range method is great to trigger hypertrophy

Legs Calisthenics Workout

  • FITNESS LEVEL: intermediate and beginner
  • EXERCISES: jump rope, 50m. sprints, hill sprints, frog jumps, lunges, pistols
  • Goals: conditioning, cardio, strength and hypertrophy
  • Workout Type: classic sets & reps
  • Observations: effective for fat loss and for building dynamic strength and muscular legs

Legs Finisher Workout

  • FITNESS LEVEL: intermediate
  • EXERCISES: stair jumps, weighted squats, pistol squats, jump squats
  • Goals: conditioning, strength and hypertrophy (for big and muscular legs)
  • Workout Type: sets & reps
  • Observations: for weighted squats you can use a barbell in absence of a training partner

ABS Finisher for 6 PACK

  • FITNESS LEVEL: experienced
  • EXERCISES: Toes-to-Bar, Windshield Wipers, V raises, Leg Raises, Knees to Chest,
  • Goals: toning for 6 pack
  • Workout Type: sets & reps
  • Observations: this workout will strengthen your core and the upper body will be put to work as well

Functional Workout

  • FITNESS LEVEL: intermediate & experienced
  • EXERCISES: pull-up variations (close, wide, regulars, commando, chinups and closed chinups)
  • Goals: for strong and big arms and a cobra back
  • Workout Type: sets & reps
  • Observations: the routine is benefic for getting big biceps

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Weighted Squats and Jump Rope | LEGS WORKOUT

  • FITNESS LEVEL: intermediate and experienced
  • EXERCISES: jump rope variations, weighted squats, pistol squats, squats, walking lunges and bridges
  • Goals: for conditioning, muscular legs, strength, calves, lower back and spinal muscles
  • Workout Type: sets & reps
  • Observations: for weighted squats you can use a barbell. Bridges are great for lower back and spinal muscles.

Shoulders and Triceps Workout

  • FITNESS LEVEL: experienced
  • EXERCISES: Wall-Assisted Hand-Stand Pushups, Dips, Pushups, Skull Crushers, Bench Dips
  • Goals: for big shoulders and diamond triceps
  • Workout Type: sets & reps
  • Observations: handstand pushups are the best for building big shoulders. This routine also involves chest muscles.

CHEST Calisthenics Workout

  • FITNESS LEVEL: intermediate and experienced
  • EXERCISES: dips, straight-bar dips, decline pushups, decline diamond pushups, incline pushups
  • Goals: to build chest solid muscle definition
  • Workout Type: sets & reps
  • Observations: this workout is also good for triceps and shoulders

First Pull-up Workout

  • FITNESS LEVEL: beginner/novice
  • EXERCISES: negative chinups, assisted pull-ups or chinups [use a rubber or elastic], australian pull-ups, hanging the bar
  • Goals: perfect to get your first pull-up in your life and to strengthen the grip
  • Workout Type: sets & reps
  • Observations: train for at least 3 times a week with this workout to get your first pull-up

Legs Workout for Beginners

  • FITNESS LEVEL: beginner
  • EXERCISES: squats, jump squats, walking lunges, wall sit-squat, calf raises
  • Goals: great to tone and build basic muscle endurance
  • Workout Type: sets & reps
  • Observations: do this routine for two time a week

ABS Workout Routine for Beginners

  • FITNESS LEVEL: novice/beginner
  • EXERCISES: leg raises, knees to chest, floor leg raises, floor knees to chest
  • Goals: to activate and strengthen the core muscles
  • Workout Type: sets & reps
  • Observations: train this workout for at least 3 times a week

Calisthenics is best described as an art form utilizing your bodyweight for training. The beauty of calisthenics lies in the fact that you need not rely on external sources to train your body, your body itself becomes your gym. It is in essence bodyweight training.

calisthenics workouts

YOU CAN DO IT!

SUCCESS STORIES

Back and Biceps Calisthenics Workout

  • FITNESS LEVEL: beginner
  • EXERCISES: regular pull-ups, chinups, australian pull-ups, hanging the bar
  • Goals: great training routine to increase the pull-up repetitions and toning the biceps
  • Workout Type: sets & reps
  • Observations: do this workout 2 times a week

Chest and Triceps Workout | for the very novices

  • FITNESS LEVEL: novice/beginners
  • EXERCISES: dips, negative dips, bench dips variations, regular pushups, incline pushup variations, kneeling pushups, wall handstands
  • Goals: great workout for beginners to strengthen the upper body and push movements
  • Workout Type: sets & reps
  • Observations: this high-volume workout will boost your endurance and tone the muscles as well

WARM UP Video | Must Do Before Any Workout

  • FITNESS LEVEL: all of them
  • EXERCISES: various easy exercises
  • Goals: to activate the nervous system, increase vascularity and prepare the joints and muscles for a workout
  • Workout Type: warm-up
  • Observations: do this warm-up before any workout

Ladder Calisthenics Workout | Push and Pull

  • FITNESS LEVEL: intermediate and experienced
  • EXERCISES: pull-ups, pushups
  • Goals: great workout for strength, endurance and building muscles
  • Workout Type: ladder
  • Observations: form is not the most important thing. Repetitions on the other hand are and you should keep them high

1 Hour Training Routine | Upper Body Circuit

  • FITNESS LEVEL: experienced
  • EXERCISES: pushups, pull-ups, muscle-ups
  • Goals: great to improve endurance
  • Workout Type: circuit training
  • Observations: rest as minimum as possible. Adapt the routine to your fitness level

Upper Body Calisthenics Workout

  • FITNESS LEVEL: experienced
  • EXERCISES: wall assisted handstand pushups on paralletes, wall handstand pushups, one-arm pushups, clap pushups, inner pushups, close chinups
  • Goals: great workout to build muscles with calisthenics only in the upper body
  • Workout Type: sets & reps
  • Observations: adapt the training routine to your fitness level

Functional and Unconventional Workout

  • FITNESS LEVEL: experienced
  • EXERCISES: tyre-deadlifts, vertical-bar climbing, muscle-ups, command pull-ups holding by thin cables, wide pull-ups on thick bar, tyre flips
  • Goals: great training for functionality and conditioning or to get muscular and strong
  • Workout Type: sets & reps
  • Observations: do it if you have the necessary tools. It’s extremely benefic and for the pleasure of mixture

Weighted Pull-up Calisthenics Workout | +71 kg.

  • FITNESS LEVEL: experienced
  • EXERCISES: pull-up variations
  • Goals: improve strength and gain muscles
  • Workout Type: pyramid style
  • Observations: use the weights you can handle for at least 3-4 pull variations

Weighted Pushups and Pull-ups Workout | + 90 kg.

  • FITNESS LEVEL: experienced
  • EXERCISES: weighted pushups, inner pushups, muscle-ups, pull-up variations
  • Goals: great workout to build muscles with calisthenics only in the upper body
  • Workout Type: sets & reps
  • Observations: adapt the training routine to your fitness level. Use plates or a partner as external resistance

Weighted Training + Calisthenics Workout

  • FITNESS LEVEL: experienced and intermediate
  • EXERCISES: tyre flips, over-head presses using wood logs, then wood log deadlifts, close chinups, pushups
  • Goals: great training for functionality and conditioning or to get muscular and strong
  • Workout Type: sets & reps
  • Observations: do it if you have the necessary tools. It’s extremely benefic and for the pleasure of mixture

Weighted Calisthenics Workout | Push and Pull

  • FITNESS LEVEL: experienced
  • EXERCISES: weighted pull-up and pushup variations, false grip muscle-ups, wall-assisted handstand pushups, weighted dips
  • Goals: improve strength and gain muscles
  • Workout Type: sets & reps
  • Observations: choose a weight you can handle

Why Old School Calisthenic's Training Methods?

  • FITNESS LEVEL: intermediate and experienced
  • EXERCISES: only basic and compound exercises with all their variations
  • Goals: to build a physique of which you will be proud
  • Workout Type: circuits, sets & reps, ladders, functional, conditioning, legs etc.
  • Observations: read more here

Learn More about our Training Methods

High Volume Calisthenics Workouts

Calisthenics High-Volume Training Over Other Methods

Training with Basic Calisthenics exercises, but choosing the High-Volume method means training with only compound exercises like dips, pushups, pull-ups, wall assisted handstand push-ups, squats, leg raises and some other full body movements such as burpees, jumps, skipping rope, sprints with all their basic variations, working up to muscular failure. To exhaust your muscles, you need to put in a high amount of sets and repetitions while resting for as minimum as possible. By doing this, all the routines would automatically become very intense.