8 Simple Calisthenics Exercises for Beginners’ Workout

Dr. Brett Berner
6 min readNov 6, 2023

Calisthenics are a type of exercise that solely uses your own body weight. They help improve your strength, endurance, flexibility, and coordination. To get started with a simple routine, follow the instructions provided in this article.

Crossfit athlete doing abs exercise on horizontal bar. By Arsenii |Adobe stock

Calisthenics involve a variety of exercises that vary in intensity and rhythm. Some calisthenics incorporate lightweight tools like rings and wands for added resistance.

The roots of calisthenics can be traced back to ancient Greece, and they regained popularity in the early 19th century. Nowadays, individuals such as athletes, military personnel, law enforcement officers, and those seeking to maintain their physical fitness use calisthenics for activities like warming up before intense sports or enhancing their strength and stamina.

Furthermore, scientists are currently exploring the potential of calisthenics as a therapeutic approach for various health conditions, including obesity and COPD.

Physical activity plan

Here’s a beginner’s calisthenics workout that targets different areas of your body to give you a comprehensive full-body exercise:

Repeat the following set of exercises three times. Take a 30-second break between each set of exercises, and rest for three minutes between each round of the exercise circuit.

10 Pull-Ups

  • Stand in front of an exercise bar.
  • Hold the bar from the top with your arms a little wider than your shoulders.
  • Use your shoulder muscles to pull yourself up, so your head goes above the bar.

10 Chinups

By Buritora |Adobe stock
  • Stand in front of an exercise bar.
  • Hold the bar from below with your arms closer together than shoulder-width, ensuring a firm grip.
  • Use your biceps to lift yourself up until your head is above the…

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Dr. Brett Berner

Upper Cervical Chiropractor in Lutz, FL. Schedule a complimentary consultation: text CONSULT to 813-578-5889 or www.foundationschedule.com