Here’s how to design the most effective calisthenics workouts with just the equipment you’ve got at home.
Calisthenics and advanced bodyweight workouts are hands-down the best way to stay in shape at home. And whilst we’re all locked down and gyms are shut, everyone is looking for workouts that will get them strong without needing to head out to the gym.
Calisthenics equipment for home workouts
Here’s a list of what we like to use. You don’t need all of these (you can get a great workout with just your bodyweight) but this list makes for a dream calisthenics set up!
wall-mounted pull up bar
portable pull up rack
gymnastics rings
parallettes
speed rope
weighted vest
Basic and advanced calisthenics moves to master
Work on these fundamental calisthenics movements and you’ll be able to construct a killer workout every time.
Pull ups and chin ups
Muscle ups (bar and ring)
Push ups and handstand push ups
Dips
Planks
Air squats and pistol squats
Sit ups and V ups
L sit hold
Hanging leg raises
Planche
Front lever
Beginners calisthenics workouts for home
There are numerous ways to design a calisthenics programme with minimal equipment or even just your bodyweight. If you’re stuck at home and want to dedicate your week to calisthenics, try this approach:
Monday: bodyweight training
Max effort plank hold
4 sets:
8 air squats
8 press ups
8 leg raises or hanging leg raises from your portable pull up rack
