Beginner calisthenics: 7 exercises, 3 rounds, at your own pace

Benefits

• Strengthens the whole body with simple movements, at home or in the park
• Improves strength and posture: an 8-week calisthenics study found strength gains and better posture
• Easy progression: the same reps faster or cleaner, then a few more reps

Who is it for?

For starting strength training without a gym or equipment, or easing back in. Two to three sessions a week, with a rest day in between.

Steps

1. 20 jumping jacks to warm up
2. 10 squats, 8 incline push-ups, 12 alternating lunges, 8 inverted rows, 12 glute bridges, 10 dead bugs
3. 30 s rest between exercises, 1 min 30 between rounds, 3 rounds
4. Tap "Done" at the end of each exercise; FitPacer records your times

The moves at a glance

Tips

• Push-ups too hard: raise your hands higher (table rather than chair); too easy: lower the support, then move to the floor
• Inverted rows: the more upright your body, the easier it is; bend your knees to make it lighter
• Keep your body braced from heels to head on push-ups and rows
• When all 3 rounds feel easy, add 2 reps per exercise

Precautions

References

1. Thomas E., Bianco A., Mancuso E., Patti A., Tabacchi G., Paoli A. (2017). The effects of a calisthenics training intervention on posture, strength and body composition. Isokinetics and Exercise Science, 25(3), 215-222. doi.org/10.3233/IES-170001
2. Kotarsky C. J., Christensen B. K., Miller J. S., Hackney K. J. (2018). Effect of Progressive Calisthenic Push-up Training on Muscle Strength and Thickness. Journal of Strength and Conditioning Research, 32(3), 651-659. doi.org/10.1519/JSC.0000000000002345
3. Bull F. C. et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine, 54(24), 1451-1462. doi.org/10.1136/bjsports-2020-102955

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