How To Do A Calisthenic Workout

If you’re not into pumping iron, and machines don’t really do it for you, your best workout option is calisthenics.

They are great for beginners and top athletes alike.

They burn fat, tone muscle, and improve your endurance, all without using a lot of equipment.

If you want to learn a great calisthenic routine for improving your overall physique while burning calories, just read on.

Pull Ups/Chin Ups

To do a pull up, grasp an overhead bar with your hands in front of your shoulders, with the backs of your hands facing you.

Pull your body up until your chin is over the bar, then slowly lower yourself.

Doing a chin up is the same, except that the palms of your hands should be facing you.

Pull ups work your lats more, chin ups works your biceps more.

Don’t cheat by kicking your legs for an extra boost up. That doesn’t do anything to build your strength.

Push Ups

Push ups are an excellent compound exercise that builds your core strength.

To do one, put your hands on the floor, shoulder-width apart, with your back straight and your legs out straight behind you. Lower yourself so that your body is nearly touching the floor, and push yourself back up again.

Push Up to Handstand Wall Walks

Start in the position for push ups with your feet placed firmly on the wall.

Walk your feet as far up the wall as you can while walking your hands toward the wall. Try to get as close to a full handstand as you can.

If you have the strength for it, start doing handstand push ups from this position, which involves lowering your face nearly to the floor and pushing back up while parallel to the wall.

This exercise will work out almost every muscle in your body.


Lunges are great for developing your quadriceps. All you have to do is lunge one leg out in front of you as far as you can, sinking your body as low as it can go.

Ideally, your rear knee should almost touch the floor.


Squats are an excellent all-around lower body workout. Just bend your knees, lowering your body as far as you can, and then straighten back up.

If you can, stay on the balls of your feet through the entire range of motion. This will really develop your calves, and also greatly improve your balance.

Once your legs get strong enough, try doing them with only one leg.

Sit Ups

Sit ups really give your abs a workout. To do them, lie down on the floor near a couch or similar heavy object and place your feet underneath so the object keeps them from moving up.

Alternately, have a friend hold them down for you. With your knees bent, lift your upper body as high as you can.

Try to touch your knees with your hands. Once that becomes easy, place your hand behind your head and touch your knees with your elbows.

In Conclusion

Do three sets of each of these exercises with maximum reps. In no time at all, you’ll have a slim, sculpted physique.

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