{"id":65664,"date":"2024-09-25T13:50:55","date_gmt":"2024-09-25T13:50:55","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=65664"},"modified":"2024-12-27T20:05:20","modified_gmt":"2024-12-27T20:05:20","slug":"calisthenics-program","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/","title":{"rendered":"Calisthenics Program: 12 Exercises for a Full-Body Workout"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#What_Are_the_Crucial_Elements_of_a_Calisthenics_Program\" >What Are the Crucial Elements of a Calisthenics Program?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#Calisthenics_Program_Exercises\" >Calisthenics Program Exercises<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#1_Nordic_Curl\" >1. Nordic Curl<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#2_Band_Hip_Adduction\" >2. Band Hip Adduction<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#3_Band_Resisted_Leg_Extension\" >3. Band Resisted Leg Extension<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#4_Band_Glute_Med_Kickback\" >4. Band Glute Med Kickback<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#5_Windshield_Wiper\" >5. Windshield Wiper<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#6_Hollow_Body_Hold\" >6. Hollow Body Hold<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#7_Band_Pull-Apart\" >7. Band Pull-Apart<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#8_Pull-up\" >8. Pull-up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#9_Decline_Push-up\" >9. Decline Push-up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#10_Pike_Push-up\" >10. Pike Push-up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#11_Dips\" >11. Dips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#12_Dead_Hang\" >12. Dead Hang<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#How_to_Make_a_Calisthenics_Workout_Program_Using_the_12_Exercises\" >How to Make a Calisthenics Workout Program Using the 12 Exercises<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#Structuring_Your_Workout\" >Structuring Your Workout<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#Calisthenics_Program_Setting_Goals\" >Calisthenics Program: Setting Goals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#Progression\" >Progression<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#Balancing_Different_Muscle_Groups_in_Your_Calisthenics_Program\" >Balancing Different Muscle Groups in Your Calisthenics Program<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#Example_Workout_Plan\" >Example Workout Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#The_Importance_of_Warm-up_and_Cool-down_Routines\" >The Importance of Warm-up and Cool-down Routines<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#What_Is_the_Best_Split_for_Calisthenics\" >What Is the Best Split for Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#How_Do_I_Build_up_for_Calisthenics\" >How Do I Build up for Calisthenics?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#Step_1_Master_the_Fundamentals\" >Step 1: Master the Fundamentals<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#Step_2_Increase_Volume_and_Intensity\" >Step 2: Increase Volume and Intensity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#Step_3_Incorporate_Advanced_Variations\" >Step 3: Incorporate Advanced Variations<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#Step_4_Train_Consistently\" >Step 4: Train Consistently<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#Step_5_Listen_to_Your_Body\" >Step 5: Listen to Your Body<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#Can_Calisthenics_Build_Bulk\" >Can Calisthenics Build Bulk?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#Is_20_minutes_of_calisthenics_enough\" >Is 20 minutes of calisthenics enough?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#Does_calisthenics_really_work\" >Does calisthenics really work?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#Is_30_too_late_for_calisthenics\" >Is 30 too late for calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#Is_calisthenics_3_times_a_week_enough\" >Is calisthenics 3 times a week enough?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#Calisthenics_Program_The_Bottom_Line\" >Calisthenics Program: The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Think of calisthenics programs as the no-frills, equipment-free way to a stronger and healthier version of yourself. With the right exercises and proper form, calisthenics can provide a full-body workout that targets multiple muscle groups at once.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_program\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before we get into which exercises you should include in your calisthenics program, let&#8217;s first understand the basics of this form of exercise. Calisthenics, also known as bodyweight training, is a series of exercises that use only the weight of your own body for resistance. This means no weights or machines are needed \u2013 just you and your determination.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can choose to do your calisthenics routine at home, in a park, or even in a hotel room while traveling.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also choose to use equipment. Resistance bands, dip bars, and pull-up bars are common options for calisthenics enthusiasts. However, these are not necessary as there are plenty of exercises that can be done without any equipment.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Now, let&#8217;s dive into the 12 essential exercises that should be a part of your calisthenics program.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Crucial_Elements_of_a_Calisthenics_Program\"><\/span><b>What Are the Crucial Elements of a Calisthenics Program?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A well-rounded calisthenics program should consist of exercises that target the following three elements:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strength: <\/b><span style=\"font-weight: 400;\">This includes exercises that focus on building muscle and strength, such as push-ups, pull-ups, squats, and dips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cardiovascular Endurance: <\/b><span style=\"font-weight: 400;\">These are exercises that get your heart rate up and increase your breathing, helping improve your overall endurance. Examples include burpees, <\/span><a href=\"https:\/\/betterme.world\/articles\/calories-burned-jumping-jacks\/\"><span style=\"font-weight: 400;\">jumping jacks<\/span><\/a><span style=\"font-weight: 400;\">, and mountain climbers.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Flexibility:<\/b><span style=\"font-weight: 400;\"> This element is often overlooked but is essential for preventing injuries and maintaining range of motion in joints (<\/span><a href=\"https:\/\/sites.psu.edu\/kinescfw\/health-education\/exercise-articles\/the-importance-of-flexibility-and-mobility\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Stretching exercises such as lunges, downward dog, and leg swings can help improve flexibility.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Other important factors to consider when planning a calisthenics program include proper form, progression, and variation. It&#8217;s important to start with the basics and gradually increase difficulty as you become stronger.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Variations of exercises can also help prevent boredom and target different muscle groups.<\/span><\/p>\n<p><strong>Whether you\u2019re looking to simply pep up your fitness routine, jazz up your diet with mouth-watering low-calorie recipes or want to get your act together and significantly drop that number on your scale \u2013 BetterMe: Health Coaching app has got you covered! Improve your body and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_program\">revamp your life!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Calisthenics_Program_Exercises\"><\/span>Calisthenics Program Exercises<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Now, let&#8217;s take a closer look at 12 examples of well-rounded exercises in a calisthenics program. This will have a mix of equipment and also body weight exercises:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Nordic_Curl\"><\/span><b>1. Nordic Curl<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kneel on a soft surface with your feet anchored under a sturdy object or have a partner hold them down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your body straight from your head to your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your torso towards the ground, using your hamstrings to control the descent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach out to catch yourself with your hands if needed. You can also place pillows out in front of you to soften the landing if you happen to fall.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push off slightly with your hands to help yourself back up to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and keep your back straight throughout the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform the exercise slowly to maximize muscle engagement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"2_Band_Hip_Adduction\"><\/span><b>2. Band Hip Adduction<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Anchor a resistance band to a stable object near the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Loop the other end of the band around your ankle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand perpendicular to the anchored end, with the banded leg closest to the anchor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position yourself so there\u2019s tension in the band.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly bring the banded leg across your body, keeping your leg straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Return to the starting position with control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged to maintain balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions before switching to the other leg.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_program\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/30.png\" alt=\"calisthenics program\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"3_Band_Resisted_Leg_Extension\"><\/span><b>3. Band Resisted Leg Extension<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Attach one end of a resistance band to a stable object at ground level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Loop the other end around your ankle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand facing the anchor point, with the banded leg slightly bent.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your leg forward against the resistance of the band.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause briefly at full extension.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain an upright posture and engage your core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions before switching legs.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"4_Band_Glute_Med_Kickback\"><\/span><b>4. Band Glute Med Kickback<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Attach one end of a resistance band to a stable object near the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Loop the other end around your ankle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position yourself on all fours, facing away from the anchor point.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend your banded leg straight back, keeping it in line with your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your glutes at the top of the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure to keep your core tight and back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions before switching legs.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/calisthenics-back-workout\/\"><i>Calisthenics Back Workout: Sculpt a Stronger Back<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Windshield_Wiper\"><\/span><b>5. Windshield Wiper<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your arms extended out to your sides for stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Raise your legs to a 90-degree angle, keeping them straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your legs to one side, keeping your shoulders flat on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your legs back to the center.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your legs to the opposite side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating sides in a controlled manner.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core throughout the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform the exercise with slow and steady movements for best results.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"6_Hollow_Body_Hold\"><\/span><b>6. Hollow Body Hold<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your arms extended overhead and your legs straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your legs, arms, and head off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your lower back pressed into the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position, forming a slight curve with your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and maintain tension throughout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for the desired amount of time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe steadily and avoid arching your lower back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body back to the starting position with control.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"7_Band_Pull-Apart\"><\/span><b>7. Band Pull-Apart<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a resistance band with both hands, your arms extended in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your arms straight and pull the band apart, squeezing your shoulder blades together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause briefly when your arms are fully extended to the sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain an upright posture and avoid shrugging your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core to stabilize your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"8_Pull-up\"><\/span><b>8. Pull-up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip a pull-up bar with your palms facing away from you, your hands shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hang from the bar with your arms fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and pull your body up until your chin is above the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your shoulder blades together at the top of the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower yourself back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your movements controlled and avoid swinging.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for full range of motion in each repetition.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform the exercise for the desired number of repetitions.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_program\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/28.png\" alt=\"calisthenics program\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"9_Decline_Push-up\"><\/span><b>9. Decline Push-up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your feet on an elevated surface such as a bench or step.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position your hands on the ground, slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your body in a straight line from head to heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your chest towards the ground by bending your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your palms to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core to maintain a straight body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid letting your hips sag or pike.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform the exercise for the desired number of repetitions.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"10_Pike_Push-up\"><\/span><b>10. Pike Push-up<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a downward dog position, with your hips raised and hands shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows to lower your head toward the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your legs straight and your core engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your palms to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain a straight line from your hands to your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Avoid letting your elbows flare out excessively.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform the exercise with controlled movements.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"11_Dips\"><\/span><b>11. Dips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position yourself between parallel bars or use a stable surface like a bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the bars or edge of the surface, arms straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body by bending your elbows until your upper arms are parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your palms to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your body upright and avoid leaning too far forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core to stabilize your movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform the exercise slowly and with control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of repetitions.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"12_Dead_Hang\"><\/span><b>12. Dead Hang<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip a pull-up bar with your palms facing away or toward you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hang from the bar with your arms fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your shoulders engaged and avoid letting them shrug.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core to maintain a stable position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for the desired amount of time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breathe steadily and avoid swinging.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on maintaining proper grip strength.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself back to the ground with control when finished.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_program\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/13.png\" alt=\"calisthenics program\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Make_a_Calisthenics_Workout_Program_Using_the_12_Exercises\"><\/span><b>How to Make a Calisthenics Workout Program Using the 12 Exercises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To make a calisthenics workout program using the 12 exercises listed above, you should follow these steps:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Structuring_Your_Workout\"><\/span><b>Structuring Your Workout<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>1. Warm-up<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Spend 5-10 minutes warming up your body to increase blood flow and prepare your muscles for exercise. Include dynamic stretches such as arm circles, leg swings, and light cardio such as jogging or jumping jacks.<\/span><\/p>\n<p><b>2. Exercise Selection<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Choose 4-6 exercises from the list, ensuring a balance between upper body, lower body, and core exercises. For example, a balanced workout might include Nordic Curls, Pull-ups, Hollow Body Holds, and Band Pull-Aparts.<\/span><\/p>\n<p><b>3. Workout Routine<\/b><\/p>\n<p><span style=\"font-weight: 400;\">There are many ways to manipulate a workout routine for it to become more challenging. Below are some examples of how you could progress with calisthenics workouts. Remember that you can also add in shorter rest periods as you progress and progress does not only mean an increase in sets or reps.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Beginner Routine:<\/b><span style=\"font-weight: 400;\"> Perform 2-3 sets of each exercise with 8-12 repetitions or hold for 20-30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Intermediate Routine:<\/b><span style=\"font-weight: 400;\"> Perform 3-4 sets of each exercise with 12-15 repetitions or hold for 30-45 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Advanced Routine:<\/b><span style=\"font-weight: 400;\"> Perform 4-5 sets of each exercise with 15-20 repetitions or hold for 45-60 seconds.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Rest<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Rest for 30-60 seconds between sets. Adjust the rest period based on your fitness level and the intensity of the workout.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Cool-down<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Spend 5-10 minutes cooling down with<\/span><a href=\"https:\/\/betterme.world\/articles\/static-stretches\/\"><span style=\"font-weight: 400;\"> static stretches<\/span><\/a><span style=\"font-weight: 400;\"> to improve flexibility and reduce muscle soreness. Include stretches for all major muscle groups worked during the session.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Calisthenics_Program_Setting_Goals\"><\/span><b>Calisthenics Program: Setting Goals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Specific:<\/b><span style=\"font-weight: 400;\"> Define clear and specific goals, such as &#8220;Perform 10 pull-ups in a row&#8221; or &#8220;Hold a Hollow Body position for 1 minute&#8221;.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Measurable:<\/b><span style=\"font-weight: 400;\"> Track your progress with measurable outcomes, such as by increasing the number of repetitions or hold time each week.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Achievable:<\/b><span style=\"font-weight: 400;\"> Set realistic goals that are within your capabilities but still challenging.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Relevant:<\/b><span style=\"font-weight: 400;\"> Ensure your goals are in alignment with your overall fitness objectives.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Time-Bound:<\/b><span style=\"font-weight: 400;\"> Set deadlines for achieving your goals to maintain motivation and focus.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Progression\"><\/span><b>Progression<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>1. Increase Repetitions<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Gradually increase the number of repetitions or hold times as you become stronger.<\/span><\/p>\n<p><b>2. Add Resistance<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Use resistance bands to add more challenge to exercises such as Band Hip Adductions or Band Glute Med Kickbacks.<\/span><\/p>\n<p><b>3. Advanced Variations<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Incorporate advanced variations of exercises, such as transitioning from Decline Push-ups to Pike Push-ups.<\/span><\/p>\n<p><b>4. Circuit Training<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Combine exercises into a circuit to increase cardiovascular endurance. Perform each exercise back-to-back with minimal rest.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_program\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/25.png\" alt=\"calisthenics program\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Balancing_Different_Muscle_Groups_in_Your_Calisthenics_Program\"><\/span><b>Balancing Different Muscle Groups in Your Calisthenics Program<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>1. Upper Body<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Include exercises such as Pull-ups, Decline Push-ups, Pike Push-ups, Band Pull-Aparts, and Dips to target the chest, shoulders, and back.<\/span><\/p>\n<p><b>2. Lower Body<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Incorporate Nordic Curls, Band Hip Adductions, Band Resisted Leg Extensions, and Band Glute Med Kickbacks to strengthen the legs and glutes.<\/span><\/p>\n<p><b>3. Core<\/b><\/p>\n<p><span style=\"font-weight: 400;\">Add exercises such as Windshield Wipers, Hollow Body Holds, and Dead Hangs to engage and strengthen your core muscles.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Example_Workout_Plan\"><\/span><b>Example Workout Plan<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p style=\"text-align: center;\"><b>Day 1: Upper-Body Focus<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull-ups \u2013 3 sets of 10 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Decline Push-ups \u2013 3 sets of 12 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Band Pull-Aparts \u2013 3 sets of 15 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dips \u2013 3 sets of 10 reps<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Day 2: Lower-Body Focus<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nordic Curls \u2013 3 sets of 8 reps<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Band Hip Adductions \u2013 3 sets of 12 reps per leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Band Resisted Leg Extensions \u2013 3 sets of 15 reps per leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Band Glute Med Kickbacks \u2013 3 sets of 12 reps per leg<\/span><\/li>\n<\/ol>\n<p style=\"text-align: center;\"><b>Day 3: Core and Flexibility Focus<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Windshield Wipers \u2013 3 sets of 10 reps per side<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hollow Body Holds \u2013 3 sets of 30 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dead Hangs \u2013 3 sets of 45 seconds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretching Routine \u2013 10 minutes<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Importance_of_Warm-up_and_Cool-down_Routines\"><\/span><b>The Importance of Warm-up and Cool-down Routines<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A proper warm-up prepares your body for the workout by increasing blood flow, enhancing muscle elasticity, and reducing the risk of injury. Similarly, a cool-down helps to gradually lower your heart rate, prevent blood pooling, and reduce muscle stiffness. Both are essential components of a well-rounded workout routine (<\/span><a href=\"https:\/\/www.heart.org\/en\/healthy-living\/fitness\/fitness-basics\/warm-up-cool-down\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By following these guidelines, you can create a balanced and effective calisthenics workout program that targets all major muscle groups, enhances your overall fitness, and helps you achieve your fitness goals.<\/span><\/p>\n<p><strong>Want to spring-clean your diet, skyrocket your self-confidence, and shatter your insecurities? Check out the BetterMe: Health Coaching app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_program\">set this plan in motion!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Split_for_Calisthenics\"><\/span><b>What Is the Best Split for Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best split for calisthenics depends on your individual goals and fitness level. Some options to consider include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Full-Body Split: <\/b><span style=\"font-weight: 400;\">This split targets all major muscle groups in one session, which makes it ideal for beginners or those who are short on time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push\/Pull\/Legs Split: <\/b><span style=\"font-weight: 400;\">This split focuses on push exercises (e.g. push-ups) one day, pull exercises (e.g. pull-ups) the next day, and <\/span><a href=\"https:\/\/betterme.world\/articles\/best-leg-exercises\/\"><span style=\"font-weight: 400;\">leg exercises<\/span><\/a><span style=\"font-weight: 400;\"> (e.g. squats) the following day. This allows for more specific targeting of muscle groups and can be adjusted based on individual needs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Upper\/Lower Split:<\/b><span style=\"font-weight: 400;\"> This split divides workouts into upper-body days and lower-body days. It provides a good balance between muscle groups and can be adjusted for varying levels of intensity.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Body Part Split: <\/b><span style=\"font-weight: 400;\">This split targets specific muscle groups on different days (e.g. chest day, back day). It is suitable for advanced athletes or bodybuilders who want to focus on building strength and muscle in specific areas.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Try this <\/span><a href=\"https:\/\/betterme.world\/articles\/daily-calisthenics-routine\/\"><b>Daily Calisthenics Routine<\/b><\/a> <span style=\"font-weight: 400;\">for increased gains.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_program\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/7-1.png\" alt=\"BetterMe\" width=\"1920\" height=\"1080\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Build_up_for_Calisthenics\"><\/span><b>How Do I Build up for Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To build up for calisthenics, it\u2019s essential to start with a strong foundation of basic movements and gradually progress to more advanced exercises. Here are some steps you can take to build your strength and skills in calisthenics:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_1_Master_the_Fundamentals\"><\/span><b>Step 1: Master the Fundamentals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Start with basic movements such as squats, push-ups, and pull-ups. Focus on proper form and technique to ensure efficient muscle activation (<\/span><a href=\"https:\/\/www.walkitscience.org\/physical-health-1\/physical-activity\/benefits-of-proper-form-and-technique-during-resistance-training\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Proper form will reduce your likelihood of injury and can help lead to a successful long-term relationship with exercise with minimal setbacks.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_2_Increase_Volume_and_Intensity\"><\/span><b>Step 2: Increase Volume and Intensity<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As you become more comfortable with the fundamental movements, start increasing the number of repetitions and sets in your workouts. You can also add resistance by using equipment such as resistance bands or weighted vests.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_3_Incorporate_Advanced_Variations\"><\/span><b>Step 3: Incorporate Advanced Variations<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Once you\u2019ve built a solid foundation, incorporate more challenging variations of exercises such as handstand push-ups, pistol squats, and muscle-ups.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_4_Train_Consistently\"><\/span><b>Step 4: Train Consistently<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Consistency is the key for building strength for calisthenics. Aim to train at least three times a week, gradually increasing the duration and intensity of your workouts.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Step_5_Listen_to_Your_Body\"><\/span><b>Step 5: Listen to Your Body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pay attention to how your body feels and adjust your training accordingly. Rest when needed, and make sure you include proper warm-up and cool-down routines in your workouts.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/best-at-home-calisthenics-workout\/\"><i>Best At Home Calisthenics Workout: 10 Exercises and How To Structure Your Routine<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_Calisthenics_Build_Bulk\"><\/span><b>Can Calisthenics Build Bulk?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calisthenics can be an effective way to build muscle and bulk, but it may not produce the same results as weightlifting. Here are some factors you should consider:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Resistance:<\/b> <a href=\"https:\/\/betterme.world\/articles\/calisthenics-exercises\/\"><span style=\"font-weight: 400;\">Calisthenics exercise<\/span><\/a><span style=\"font-weight: 400;\">s primarily use body weight as resistance, which makes it more challenging to build significant amounts of muscle mass compared to using weights. This is because of the decreased ability to progressively overload a workout. When you\u2019re weightlifting, all you need to do to change resistance is just pick up a heavier weight. For calisthenics, you can\u2019t increase the resistance as easily.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Progressive Overload:<\/b><span style=\"font-weight: 400;\"> To build muscle, you need to continually challenge your muscles by increasing resistance or intensity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4215195\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). With calisthenics, there\u2019s a limit to how much you can increase resistance without using additional equipment.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Genetics:<\/b><span style=\"font-weight: 400;\"> Genetics plays a significant role in how easily you can gain muscle mass (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5992403\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">). Some individuals may see quicker progress with calisthenics than others.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Nutrition:<\/b><span style=\"font-weight: 400;\"> Building muscle requires a calorie surplus and adequate protein intake (<\/span><a href=\"https:\/\/www.gssiweb.org\/sports-science-exchange\/article\/sse-123-nutrition-and-the-molecular-response-to-strength-training\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). Make sure you fuel your body with the right nutrients to support muscle growth.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calisthenics can contribute to building bulk, but it may take longer and require more effort than weightlifting.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_program\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/8-2-1.png\" alt=\"calisthenics program\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\"><h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_20_minutes_of_calisthenics_enough\"><\/span><strong>Is 20 minutes of calisthenics enough?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">20 minutes of calisthenics can be enough for a workout, depending on the intensity and your fitness level. If you\u2019re just starting, it may be challenging to complete a 20-minute routine, but as you progress and become more efficient with the movements, you may need to increase the duration to continue seeing results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can find exercises to try in our<\/span><a href=\"https:\/\/betterme.world\/articles\/calisthenics-list-of-exercises\/\"><b> Calisthenics List Of Exercises <\/b><\/a><span style=\"font-weight: 400;\">blog.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_calisthenics_really_work\"><\/span><strong>Does calisthenics really work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Calisthenics works. These exercises have been used for centuries as a means of building strength, muscle, and overall fitness. With proper form, consistency, and progressive overload, calisthenics can be an effective way to improve your physical abilities (<\/span><a href=\"https:\/\/www.britannica.com\/sports\/calisthenics\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_30_too_late_for_calisthenics\"><\/span><strong>Is 30 too late for calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No, it\u2019s never too late to start calisthenics. As long as you listen to your body and progress at a pace that works for you, you can reap the benefits of this type of training at any age. However, it\u2019s important to remember that it\u2019s a good idea to contact your healthcare provider before you get started on any new workout routine.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Are you interested? Our<\/span><b><a href=\"https:\/\/betterme.world\/articles\/starting-calisthenics\/\"> Starting Calisthenics<\/a> <\/b><span style=\"font-weight: 400;\">blog may be just what you need.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_calisthenics_3_times_a_week_enough\"><\/span><strong>Is calisthenics 3 times a week enough?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Training calisthenics three times a week can be enough to see results, but it depends on the intensity and duration of your workouts. If you\u2019re looking to build muscle or achieve specific fitness goals, you may need to increase the frequency or volume of your training. (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4215195\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_program\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-women-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Calisthenics_Program_The_Bottom_Line\"><\/span><b>Calisthenics Program: The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calisthenics is an effective and accessible form of exercise that can help you build strength, improve flexibility, and reach your fitness goals. By following a well-rounded workout program that includes proper warm-up and cool-down routines, setting realistic goals, and progressively challenging yourself, you can achieve significant progress in calisthenics training.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Think of calisthenics programs as the no-frills, equipment-free way to a stronger and healthier version of yourself. With the right exercises and proper form, calisthenics can provide a full-body workout that targets multiple muscle groups at once. Before we get into which exercises you should include in your calisthenics program, let&#8217;s first understand the basics [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":65666,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,264],"tags":[],"coauthors":[123,246],"class_list":["post-65664","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout","category-calisthenics-women"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Calisthenics Program: 12 Exercises for a Full-Body Workout - BetterMe<\/title>\n<meta name=\"description\" content=\"Having these 12 exercises in your \u2605 CALISTHENICS PROGRAM \u27a4 can help you achieve a full-body workout, build strength and flexibility, and reach your fitness goals.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Calisthenics Program: 12 Exercises for a Full-Body Workout\" \/>\n<meta property=\"og:description\" content=\"Having these 12 exercises in your \u2605 CALISTHENICS PROGRAM \u27a4 can help you achieve a full-body workout, build strength and flexibility, and reach your fitness goals.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-27T20:05:20+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/10-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe, Carter Lee, CPT, S&amp;C coach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe, Carter Lee, CPT, S&amp;C coach\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/ba08f22177189469b4b0a926ece5e5a1\"},\"headline\":\"Calisthenics Program: 12 Exercises for a Full-Body Workout\",\"dateModified\":\"2024-12-27T20:05:20+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/\"},\"wordCount\":2802,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/10.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for women\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Think of calisthenics programs as the no-frills, equipment-free way to a stronger and healthier version of yourself. With the right exercises and proper form, calisthenics can provide a full-body workout that targets multiple muscle groups at once.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Before we get into which exercises you should include in your calisthenics program, let's first understand the basics of this form of exercise. Calisthenics, also known as bodyweight training, is a series of exercises that use only the weight of your own body for resistance. This means no weights or machines are needed \u2013 just you and your determination.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">You can choose to do your calisthenics routine at home, in a park, or even in a hotel room while traveling.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">You can also choose to use equipment. Resistance bands, dip bars, and pull-up bars are common options for calisthenics enthusiasts. However, these are not necessary as there are plenty of exercises that can be done without any equipment.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Now, let's dive into the 12 essential exercises that should be a part of your calisthenics program.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are the Crucial Elements of a Calisthenics Program?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A well-rounded calisthenics program should consist of exercises that target the following three elements:<\/span>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Strength: <\/b><span style=\\\"font-weight: 400;\\\">This includes exercises that focus on building muscle and strength, such as push-ups, pull-ups, squats, and dips.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Cardiovascular Endurance: <\/b><span style=\\\"font-weight: 400;\\\">These are exercises that get your heart rate up and increase your breathing, helping improve your overall e ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/\",\"name\":\"Calisthenics Program: 12 Exercises for a Full-Body Workout - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/10.png\",\"dateModified\":\"2024-12-27T20:05:20+00:00\",\"description\":\"Having these 12 exercises in your \u2605 CALISTHENICS PROGRAM \u27a4 can help you achieve a full-body workout, build strength and flexibility, and reach your fitness goals.\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/10.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/10.png\",\"width\":2560,\"height\":1440},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Calisthenics\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"Calisthenics for women\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/calisthenics-women\/\"},{\"@type\":\"ListItem\",\"position\":6,\"name\":\"Calisthenics Program: 12 Exercises for a Full-Body Workout\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. 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With the right exercises and proper form, calisthenics can provide a full-body workout that targets multiple muscle groups at once.<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Before we get into which exercises you should include in your calisthenics program, let's first understand the basics of this form of exercise. Calisthenics, also known as bodyweight training, is a series of exercises that use only the weight of your own body for resistance. This means no weights or machines are needed \u2013 just you and your determination.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">You can choose to do your calisthenics routine at home, in a park, or even in a hotel room while traveling.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">You can also choose to use equipment. Resistance bands, dip bars, and pull-up bars are common options for calisthenics enthusiasts. However, these are not necessary as there are plenty of exercises that can be done without any equipment.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Now, let's dive into the 12 essential exercises that should be a part of your calisthenics program.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Are the Crucial Elements of a Calisthenics Program?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A well-rounded calisthenics program should consist of exercises that target the following three elements:<\/span>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Strength: <\/b><span style=\"font-weight: 400;\">This includes exercises that focus on building muscle and strength, such as push-ups, pull-ups, squats, and dips.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cardiovascular Endurance: <\/b><span style=\"font-weight: 400;\">These are exercises that get your heart rate up and increase your breathing, helping improve your overall e ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/","url":"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/","name":"Calisthenics Program: 12 Exercises for a Full-Body Workout - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/10.png","dateModified":"2024-12-27T20:05:20+00:00","description":"Having these 12 exercises in your \u2605 CALISTHENICS PROGRAM \u27a4 can help you achieve a full-body workout, build strength and flexibility, and reach your fitness goals.","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/calisthenics-program\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/10.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/10.png","width":2560,"height":1440},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/calisthenics-program\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Calisthenics","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/"},{"@type":"ListItem","position":5,"name":"Calisthenics for women","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/calisthenics-women\/"},{"@type":"ListItem","position":6,"name":"Calisthenics Program: 12 Exercises for a Full-Body Workout"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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