{"id":82241,"date":"2025-10-09T09:55:45","date_gmt":"2025-10-09T09:55:45","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=82241"},"modified":"2025-10-09T21:29:47","modified_gmt":"2025-10-09T21:29:47","slug":"compound-calisthenics-exercises","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/compound-calisthenics-exercises\/","title":{"rendered":"Compound Calisthenics Exercises: Benefits &#038; Easy Examples For Beginners"},"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\/compound-calisthenics-exercises\/#What_Are_Powerful_Compound_Calisthenics_Exercises\" >What Are Powerful Compound Calisthenics Exercises?<\/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\/compound-calisthenics-exercises\/#What_Are_5_Compound_Calisthenics_Exercises_Beginners_Should_Try\" >What Are 5 Compound Calisthenics Exercises Beginners Should Try?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/compound-calisthenics-exercises\/#Are_Calisthenics_Compound_Exercises\" >Are Calisthenics Compound Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/compound-calisthenics-exercises\/#Can_You_Design_A_Workout_With_Only_Compound_Movements\" >Can You Design A Workout With Only Compound Movements?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/compound-calisthenics-exercises\/#How_Do_Compound_Calisthenics_Exercises_Accelerate_Progress\" >How Do Compound Calisthenics Exercises Accelerate Progress?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/compound-calisthenics-exercises\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/compound-calisthenics-exercises\/#Is_pushups_a_compound_exercise\" >Is pushups a compound exercise?<\/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\/compound-calisthenics-exercises\/#Do_compound_movements_train_abs\" >Do compound movements train abs?<\/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\/compound-calisthenics-exercises\/#Do_compound_movements_burn_fat\" >Do compound movements burn fat?<\/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\/compound-calisthenics-exercises\/#Can_you_get_ripped_with_compound_exercises\" >Can you get ripped with compound exercises?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/compound-calisthenics-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">When it comes to building strength, endurance, and overall fitness, few training styles are as practical, versatile, and cost-efficient as calisthenics. A great way to improve your calisthenics progress and to see standout results from your training program is by engaging in compound calisthenics exercises.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Compound_Calisthenics_Exercises\" 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;\">In this article, we\u2019ll explore some of the best compound calisthenics exercises that not only help with fat loss but also offer real and tangible progress towards your fitness goals.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Powerful_Compound_Calisthenics_Exercises\"><\/span><strong>What Are Powerful Compound Calisthenics Exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before we give you a compound calisthenics exercises list, we need you first to understand what precisely these workouts are.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calisthenics is a form of resistance training that uses your own body weight as resistance to help build muscle mass and strength, as well as endurance, flexibility, and coordination (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/317321468_The_effects_of_a_calisthenics_training_intervention_on_posture_strength_and_body_composition\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Unlike regular resistance training, calisthenics do not use free weights like dumbbells, kettlebells, or gym machinery to add resistance to the workout.<\/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=Compound_Calisthenics_Exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79848\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Group-44-1024x633.png\" alt=\"compound calisthenics exercises\" width=\"770\" height=\"476\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Group-44-1024x633.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Group-44-300x185.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Group-44-768x475.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Group-44-1720x1063.png 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, compound exercises, also known as multi-joint movements, are workouts\/movements that involve multiple muscle groups simultaneously.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They are unlike isolation exercises, which are single-joint movements that only target a single muscle group (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6460214\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, powerful compound calisthenics exercises are bodyweight-only workouts that simultaneously target and train multiple muscle groups.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/intense-calisthenics-workout\/\">Intense Calisthenics Workout for Beginners: The Ultimate Guide<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_5_Compound_Calisthenics_Exercises_Beginners_Should_Try\"><\/span><strong>What Are 5 Compound Calisthenics Exercises Beginners Should Try?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Additionally, what 5 compound calisthenics exercises build the most muscle?<\/span><\/p>\n<p><b>In our opinion, the 5 best compound Calisthenics exercises for beginners are:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lunges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dips<\/span><\/li>\n<\/ul>\n<p><b>These 5 exercises make the list because they are:<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beginner-friendly exercises<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Easily scalable with intermediate and advanced variations that help with progressive overload<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Targeting more than one muscle group, they fall squarely into the category of compound exercises.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Compound_Calisthenics_Exercises\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<p style=\"text-align: center;\"><strong>Step-By-Step Instructions For Each Workout<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Here are some easy-to-follow instructions that can help you perform the above compound calisthenics exercises at home:<\/span><\/p>\n<ul>\n<li><b>Squats<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Bodyweight squats are a great compound calisthenic workout as they work your quadriceps, glutes, hamstrings, calves, and core. Studies on this workout have shown that it is an excellent option for anyone who wishes to increase muscle mass and strength in their lower body (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41598-023-40319-x\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/physiology\/articles\/10.3389\/fphys.2024.1531926\/full\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet just wider than shoulder-width apart, with your toes pointed slightly out to the side.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your gaze straight ahead to maintain a neutral spine and brace your core by pulling your belly button towards your spine. Remember to keep breathing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your butt back slightly to begin the movement, then bend at the knees and lower yourself down, opening up your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your torso upright and maintain core tension. You can hold your arms by your sides, in front of your chest, or extended out in front of you for balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower down until your butt is below your knees, keeping your weight in your heels. You can stop here or drop further. It all varies per individual, so do what feels most comfortable for you without losing your posture or balance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up by pushing through your whole foot (not just the knees) and squeeze your butt at the top to move your hips forward.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Other variations of bodyweight squats include jump squats, Bulgarian split squats, pistol squats, sumo squats, and more.<\/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=Compound_Calisthenics_Exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81771\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/46-1024x640.png\" alt=\"compound calisthenics exercises\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/46-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/46-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/46-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/09\/46-1720x1075.png 1720w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Pull-Ups<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These are a great upper body calisthenic compound movement that works the trapezius, pectorals, rhomboids, latissimus dorsi, teres major, biceps, forearms, and the core muscles. Not only can this exercise help improve muscle mass in the upper body, but it is also great for increased muscle strength, athletic performance, grip strength, and more (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2014\/06000\/the_pull_up.14.aspx\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10813506\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand in front of a pull-up bar and grab it with your hands slightly further than shoulder-width apart, using an overhand grip &#8211; i.e., with your palms facing away from you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hang from the bar, with your legs suspended, allowing your hands to hold all your weight. If you are too tall to hang from the bar, you may cross your legs together so they don\u2019t touch the floor. Crossing your legs also helps evenly distribute your weight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and squeeze your shoulder blades together, then pull yourself up. Keep pulling your body up until your chin is over the bar. Hold this position for a moment.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly and carefully, lower yourself back to the starting position. Do not drop your body weight as it could hurt your arms and shoulders, and also negate the eccentric portion of the exercise.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You can do pull-up variations by changing how and where you grip the bar, as each variation targets specific muscle groups or your skills differently. Also note that if the standard pull-up is hard for you, attempt a banded pull-up instead.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Compound_Calisthenics_Exercises\" target=\"_blank\" rel=\"noopener\">Start using our app <\/a>and watch the magic happen.<\/strong><\/p>\n<ul>\n<li><b>Push-Ups<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Like pull-ups, push-ups are great <a href=\"https:\/\/betterme.world\/articles\/compound-exercises-for-weight-loss\/\">compound exercises for weight loss<\/a> and muscle growth. They work your major and minor pectorals, triceps, and anterior deltoids, as well as the core muscles.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Get on the floor or mat and get into a plank position. Place your hands slightly wider than shoulder-width apart, and your body, from head to heels, should be in a straight line. Do not sag at the waist or arch your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your body until your chest nearly touches the floor while keeping the elbows pointing back and at a 45-degree angle to your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Just before the chest touches the ground, push through the palms back up 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 engaged throughout the movement.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Research shows that bodyweight pushups elicit the same results in muscle activity and strength gains as a bench press (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2015\/01000\/bench_press_and_push_up_at_comparable_levels_of.31.aspx\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Additionally, when performing bodyweight-only pushups, doing different variations of the workout can lead to increased muscular strength and endurance (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/330534957_The_Effects_of_Push-Up_Training_on_Muscular_Strength_and_Muscular_Endurance\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/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=Compound_Calisthenics_Exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80695\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/16-1024x640.png\" alt=\"compound calisthenics exercises\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/16-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/16-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/16-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/16-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/16.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Forward Lunges<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">There are many variations of lunges, but this beginner-friendly variation effectively targets your quads, hamstrings, glutes, hips, and calves.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet hip-width apart. Place your hands on your hips or clasp them together at chest level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take one step forward, longer than a walking stride, so one leg is ahead of your upper body and the other is behind. Ensure that the foot doing the lunge movement lands flat on the floor. The back foot\u2019s heel will raise off the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself to the floor by bending the knees to approximately 90 degrees. Remember to keep your upper body upright and core engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The knee of the lunging foot should not go past your knee, and the knee of the back foot should not touch the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Forcefully push off from your front leg to return to the starting position.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">You can progress lunges by doing variations like jumping lunges, curtsy lunges, walking lunges, and side lunges, among others.<\/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=Compound_Calisthenics_Exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-79929\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/lunge-with-arm-raise-1024x640.png\" alt=\"compound calisthenics exercises\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/lunge-with-arm-raise-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/lunge-with-arm-raise-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/lunge-with-arm-raise-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/lunge-with-arm-raise-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/lunge-with-arm-raise.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li><b>Dips<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This exercise targets your chest, shoulders, and triceps. Research shows that this workout is effective in strengthening these three muscle groups, which can help with everyday activities such as pushing open a door or even improve overall sports performance (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC9603242\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Perform dips with the help of a dip bar, calisthenics rings (also known as gymnastic rings), or a simple bench, chair, or even a sturdy box\/block.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the edge of a stable chair, weight bench, or step and grip the edge next to your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Extend and spread your legs till the feet are about hip-width apart and heels are touching the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your gaze looking straight ahead and your chin up, press into your palms to lift your body and slide forward just far enough that your buttocks clear the edge of the chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself until your elbows bend between 45 and 90 degrees. Control the movement throughout the range of motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push yourself back up slowly until your arms are almost straight, and repeat.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">With these 5 exercises, you can create a beginner-friendly<a href=\"https:\/\/betterme.world\/articles\/3-day-compound-workout-routine\/\"> 3-day compound workout routine<\/a> that, over time, will help you lose any excess fat in your body and increase muscle mass and strength. For a well-rounded workout routine, be sure to include some cardio calisthenics exercises, such as dancing, running, cycling, jumping jacks, or mountain climbers.<\/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=Compound_Calisthenics_Exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-81057\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/36-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/36-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/36-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/36-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/36-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/36.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_Calisthenics_Compound_Exercises\"><\/span><strong>Are Calisthenics Compound Exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes and no. As previously mentioned, compound exercises involve more than one joint and work multiple muscle groups simultaneously. While calisthenic workouts are predominantly compound exercises, there are a few isolation calisthenic exercises, e.g., bodyweight bicep curls.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/full-body-calisthenics-workout-no-equipment\/\">The Complete Guide to Full-Body, No-Equipment Calisthenics Workouts<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Design_A_Workout_With_Only_Compound_Movements\"><\/span><strong>Can You Design A Workout With Only Compound Movements?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can. A compound movement workout routine promotes increasing muscle growth, strength, and endurance. Many say it\u2019s a more time-efficient workout program that works best for those with busy lives and less time to spend at the gym. Training your entire body at once is typically quicker than isolating individual muscles.<\/span><\/p>\n<p style=\"text-align: center;\"><strong>What Is An Example Of A Fully Compound Calisthenics Workout?<\/strong><\/p>\n<p><span style=\"font-weight: 400;\">A workout routine that incorporates the 5 exercises listed above is a good example of a fully compound calisthenics program. All the exercises listed target multiple muscle groups, offering a comprehensive<a href=\"https:\/\/betterme.world\/articles\/full-body-calisthenics-workout-no-equipment\/\"> full-body workout routine<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out this article to learn more about the incredible <a href=\"https:\/\/betterme.world\/articles\/benefits-of-full-body-workout\/\">benefits of full-body workout<\/a> programs.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_Compound_Calisthenics_Exercises_Accelerate_Progress\"><\/span><strong>How Do Compound Calisthenics Exercises Accelerate Progress?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Compound calisthenics exercises speed up your progress by working multiple muscle groups simultaneously, which helps build muscle strength, coordination, and muscle mass, and even improves your functional strength.<\/span><\/p>\n<p><b>You can accelerate this progress even further by doing progressive overload through:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reducing rest time in between your sets<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increasing the amount of reps per set\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using resistance bands to add resistance to bodyweight<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Doing supersets<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Compound_Calisthenics_Exercises\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80709\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/31-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/31-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/31-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/31-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/31-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/08\/31.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_pushups_a_compound_exercise\"><\/span><strong>Is pushups a compound exercise?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, they are. The exercise targets multiple muscles, namely the pectorals, triceps, and anterior deltoids, as well as the core muscles.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_compound_movements_train_abs\"><\/span><strong>Do compound movements train abs?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, many compound exercises train the abs, albeit indirectly. This ab portion happens because you need to keep the core engaged to stabilize the body and maintain posture during the movement.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_compound_movements_burn_fat\"><\/span><strong>Do compound movements burn fat?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, they do. When engaging multiple muscle groups during the workout, it increases the calorie burning during and after the exercise, which can help with fat burning as long as you are eating a healthy diet in a<a href=\"https:\/\/betterme.world\/articles\/easy-calorie-deficit-meal-plan-2\/\"> calorie deficit<\/a>.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_get_ripped_with_compound_exercises\"><\/span><strong>Can you get ripped with compound exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can absolutely get ripped with compound exercises. As long as you incorporate progressive overload into your workouts and maintain a healthy diet, you can lose fat and increase muscle mass, ultimately achieving the lean physique you desire.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Compound_Calisthenics_Exercises\" 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=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Compound calisthenics exercises are an ideal way for a beginner to begin their exercise journey. These movements will allow them to build their foundation in calisthenics and increase their daily calorie burn, which can lead to fat loss and gains in muscle mass, strength, endurance, and functional fitness.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These exercises are also a time-efficient and affordable option for anyone lacking time or finances to attend or build an at-home gym.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When it comes to building strength, endurance, and overall fitness, few training styles are as practical, versatile, and cost-efficient as calisthenics. A great way to improve your calisthenics progress and to see standout results from your training program is by engaging in compound calisthenics exercises.\u00a0 In this article, we\u2019ll explore some of the best compound [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":82242,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,264],"tags":[],"coauthors":[45],"class_list":["post-82241","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>Compound Calisthenics Exercises: Benefits &amp; Easy Examples For Beginners - BetterMe<\/title>\n<meta name=\"description\" content=\"What are\u2605 COMPOUND CALISTHENICS EXERCISES \u27a4, and how can they benefit a beginner in fitness? Here are some simple examples of basic beginner exercises to try.\" \/>\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=\"Compound Calisthenics Exercises: Benefits &amp; Easy Examples For Beginners\" \/>\n<meta property=\"og:description\" content=\"What are\u2605 COMPOUND CALISTHENICS EXERCISES \u27a4, and how can they benefit a beginner in fitness? Here are some simple examples of basic beginner exercises to try.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/compound-calisthenics-exercises\/\" \/>\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:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-10-09T21:29:47+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/BP-564-compound-calisthenics-exercises-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\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=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/compound-calisthenics-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/compound-calisthenics-exercises\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Compound Calisthenics Exercises: Benefits &#038; Easy Examples For Beginners\",\"dateModified\":\"2025-10-09T21:29:47+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/compound-calisthenics-exercises\/\"},\"wordCount\":1794,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/compound-calisthenics-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/BP-564-compound-calisthenics-exercises.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for women\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">When it comes to building strength, endurance, and overall fitness, few training styles are as practical, versatile, and cost-efficient as calisthenics. A great way to improve your calisthenics progress and to see standout results from your training program is by engaging in compound calisthenics exercises.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, we\u2019ll explore some of the best compound calisthenics exercises that not only help with fat loss but also offer real and tangible progress towards your fitness goals.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Are Powerful Compound Calisthenics Exercises?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Before we give you a compound calisthenics exercises list, we need you first to understand what precisely these workouts are.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Calisthenics is a form of resistance training that uses your own body weight as resistance to help build muscle mass and strength, as well as endurance, flexibility, and coordination (<\/span><a href=\\\"https:\/\/www.researchgate.net\/publication\/317321468_The_effects_of_a_calisthenics_training_intervention_on_posture_strength_and_body_composition\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">). Unlike regular resistance training, calisthenics do not use free weights like dumbbells, kettlebells, or gym machinery to add resistance to the workout.<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Compound_Calisthenics_Exercises\\\"><img class=\\\"aligncenter size-large wp-image-79848\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Group-44-1024x633.png\\\" alt=\\\"compound calisthenics exercises\\\" width=\\\"770\\\" height=\\\"476\\\" \/><\/a>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">On the other hand, compound exercises, also known as multi-joint movements, are workou ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/compound-calisthenics-exercises\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/compound-calisthenics-exercises\/\",\"name\":\"Compound Calisthenics Exercises: Benefits & Easy Examples For Beginners - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/compound-calisthenics-exercises\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/compound-calisthenics-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/BP-564-compound-calisthenics-exercises.png\",\"dateModified\":\"2025-10-09T21:29:47+00:00\",\"description\":\"What are\u2605 COMPOUND CALISTHENICS EXERCISES \u27a4, and how can they benefit a beginner in fitness? 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Here are some simple examples of basic beginner exercises to try.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Compound Calisthenics Exercises: Benefits & Easy Examples For Beginners","og_description":"What are\u2605 COMPOUND CALISTHENICS EXERCISES \u27a4, and how can they benefit a beginner in fitness? Here are some simple examples of basic beginner exercises to try.","og_url":"https:\/\/stage.betterme.world\/articles\/compound-calisthenics-exercises\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-10-09T21:29:47+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/BP-564-compound-calisthenics-exercises-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/compound-calisthenics-exercises\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/compound-calisthenics-exercises\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404"},"headline":"Compound Calisthenics Exercises: Benefits &#038; Easy Examples For Beginners","dateModified":"2025-10-09T21:29:47+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/compound-calisthenics-exercises\/"},"wordCount":1794,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/compound-calisthenics-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/BP-564-compound-calisthenics-exercises.png","articleSection":["Calisthenics","Calisthenics for women"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">When it comes to building strength, endurance, and overall fitness, few training styles are as practical, versatile, and cost-efficient as calisthenics. A great way to improve your calisthenics progress and to see standout results from your training program is by engaging in compound calisthenics exercises.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">In this article, we\u2019ll explore some of the best compound calisthenics exercises that not only help with fat loss but also offer real and tangible progress towards your fitness goals.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Are Powerful Compound Calisthenics Exercises?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Before we give you a compound calisthenics exercises list, we need you first to understand what precisely these workouts are.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Calisthenics is a form of resistance training that uses your own body weight as resistance to help build muscle mass and strength, as well as endurance, flexibility, and coordination (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/317321468_The_effects_of_a_calisthenics_training_intervention_on_posture_strength_and_body_composition\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Unlike regular resistance training, calisthenics do not use free weights like dumbbells, kettlebells, or gym machinery to add resistance to the workout.<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Compound_Calisthenics_Exercises\"><img class=\"aligncenter size-large wp-image-79848\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Group-44-1024x633.png\" alt=\"compound calisthenics exercises\" width=\"770\" height=\"476\" \/><\/a>\r\n\r\n<span style=\"font-weight: 400;\">On the other hand, compound exercises, also known as multi-joint movements, are workou ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/compound-calisthenics-exercises\/","url":"https:\/\/stage.betterme.world\/articles\/compound-calisthenics-exercises\/","name":"Compound Calisthenics Exercises: Benefits & Easy Examples For Beginners - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/compound-calisthenics-exercises\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/compound-calisthenics-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/10\/BP-564-compound-calisthenics-exercises.png","dateModified":"2025-10-09T21:29:47+00:00","description":"What are\u2605 COMPOUND CALISTHENICS EXERCISES \u27a4, and how can they benefit a beginner in fitness? 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Easy Examples For Beginners"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/stage.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/stage.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404","name":"BetterMe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/f8c457bbfb019eee5091c2120aabff05","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-6-150x150.png","caption":"BetterMe"},"sameAs":["#"],"url":"https:\/\/stage.betterme.world\/articles\/author\/bttrm-admin\/"}]}},"_links":{"self":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/82241","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=82241"}],"version-history":[{"count":3,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/82241\/revisions"}],"predecessor-version":[{"id":82270,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/82241\/revisions\/82270"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media\/82242"}],"wp:attachment":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=82241"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=82241"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=82241"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=82241"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}