What is Calisthenics? Effective Exercises & Workouts - Training with Your Own Body Weight

Was ist Calisthenics? Effektive Übungen & Workouts - Trainieren mit dem eigenen Körpergewicht
In a world dominated by gyms and high-tech fitness equipment, traditional training methods are regaining popularity. One such method that stands out is calisthenics. This form of bodyweight training combines strength and flexibility in a holistic approach that can be performed anywhere, anytime. In this blog post, you'll learn everything you need to know about calisthenics and how it can help you take your fitness to the next level.

What you can expect:

     

    What is Calisthenics / Calisthenics Training?

    Calisthenics is a form of physical training that typically uses only your own body weight as resistance. This type of strength training includes a variety of exercises typically aimed at improving strength, flexibility, and coordination. Calisthenics can be performed almost anywhere without special equipment, making it a popular training method for people of all fitness levels.

    Main features of Calisthenics:

    1. Using your own body weight: Instead of using dumbbells, machines or other equipment, your own body is used as resistance.
    2. Functional movements: The exercises often mimic natural movements that work multiple muscle groups simultaneously.
    3. Scalability: The intensity of the exercises can be easily adjusted to suit different fitness levels, e.g. by varying the exercises or changing the lever arm.
    4. Full-body workout: Calisthenics exercises often train the entire body rather than just isolated muscle groups.

     

    Benefits of Calisthenics

    1. Low costs
      • No need for expensive equipment or gym memberships: Calisthenics can be done almost anywhere, making it a cost-effective option.
        1. Improving functional fitness

        • Full-body workout: Many calisthenics exercises work multiple muscle groups simultaneously, improving overall body strength and coordination.
        • Everyday movements: The exercises mimic natural movements used in daily life, improving overall functionality and mobility.
        1. Flexibility and accessibility
        • Can be done anywhere: Calisthenics requires little to no equipment and can therefore be done almost anywhere – at home, in the park, or while traveling.
        • Time-efficient: Short, intense workouts are possible that can be easily integrated into a busy schedule.
        1. Scalability and adaptability
        • Suitable for all fitness levels: The intensity and difficulty of the exercises can be easily adjusted so that beginners and advanced users can benefit equally.
        • Diverse exercises: A wide range of exercises and variations offers continuous challenges and opportunities for progression.
        1. Improvement of physical health
        • Strength and endurance: Regular calisthenics training improves both muscular strength and cardiovascular endurance.
        • Joint stability and flexibility: Functional movements and whole-body exercises strengthen the joints and improve mobility.
        1. Promoting mental health
        • Stress reduction: Physical activity, including calisthenics, is a proven way to reduce stress and improve mood.
        • Self-confidence and discipline: Making progress and mastering new exercises builds self-confidence and promotes discipline.
        1. Community and social interaction
        • Group training: Many people train together in parks or special calisthenics facilities, which promotes social interaction and a sense of community.
        • Motivation and support: Training in a group can increase motivation and offers support from like-minded people.

         

        Home Gym vs. Calisthenics Parks / Calisthenics Facilities

        A home gym can be an excellent alternative to a commercial gym. But calisthenic parks and calisthenics facilities also offer their advantages. Here are some reasons to consider.

        Advantages of a home gym

        Calisthenics home gym with punching bag and calisthenics equipment from FitnessKIT
        1. Convenience and flexibility
          • Time saving: No commuting, easy training anytime of day.
          • Individual design: You can adapt the training and equipment to your needs.
        2. Controlled environment
          • Climate: You can control the temperature and conditions in your home gym.
          • Cleanliness: You have control over hygiene and cleanliness.
        3. Family-friendly
          • Working out together: A home gym allows the whole family to exercise together and promote healthy habits.
          • Childcare: Parents can train without having to worry about childcare.
        4. Long-term investment
          • Cost efficiency: After the initial investment in equipment, there are no further costs.
          • Increased value: A well-equipped home gym can increase the value of your home.

        Advantages of Calisthenic Parks / Calisthenics Facilities

        Here you can find an overview of Calisthenic Parks near you: https://calisthenics-parks.com/de

        1. Community and motivation
          • Social interaction: Meeting with other fitness enthusiasts can increase motivation and commitment.
          • Group training: Group training can be fun and provide additional incentive.
        2. Cost efficiency
          • Free: Most calisthenics parks are open to the public and free to use.
          • No need for equipment: The park usually provides all the necessary equipment and structures.
        3. Diverse training options
          • A variety of equipment: Many parks are equipped with various bars, rings, and other equipment that allow for a variety of exercises.
          • Space for creativity: The open environment encourages creative and varied training methods.
        4. Fresh air and nature (outdoor)
          • Be outside: Exercising in the fresh air can improve your mood and provide a feeling of freedom and well-being.
          • Vitamin D: Sunlight promotes vitamin D production and improves overall health.

        Disadvantages of Calisthenic Parks / Calisthenics Facilities

        1. Weather dependence
          • Bad weather: Rain, cold, or extreme heat can make outdoor training difficult or impossible.
        2. Availability
          • Overcrowding: Popular parks can be overcrowded during peak times, making exercise less effective.
          • Location: Not everyone has a calisthenics park nearby.

         

        The best calisthenics equipment for your home gym

        For an effective calisthenics home gym, there are some basic equipment that is versatile and space-saving.

        Fitness equipment / Calisthenics equipment from FitnessKIT for the ideal home gym

        You can find high-quality calisthenics equipment in our shop >

        Here are some device recommendations:


        1. pull-up bar
        • Use: For pull-ups, leg raises and other hanging exercises.
        • Mounting: Wall mounting or freestanding versions.
        1. Dip bars or parallel bars
        • Use: For dips, leg raises, L-sits and other exercises.
        • Options: Stationary or portable models.
        1. Gymnastic rings
        • Use: For ring dips, muscle-ups, push-ups and many other exercises.
        • Mounting: On ceilings, beams or pull-up bars.
        1. gymnastics mat
        • Use: For floor exercises such as planks, leg raises and stretching.
        • Features: Non-slip and well padded.
        1. resistance bands
        • Use: For additional resistance during exercises, support during pull-ups and mobility training.
        • Variations: Different strengths of the bands for different exercises.
        1. Parallettes
        • Use: For push-ups, L-sits, and other exercises that require an elevated hand position. This relieves strain on the wrists and can help prevent inflammation.
        • Size: Small and easy to store.
        1. Ab roller
        • Use: For intensive core training.
        • Advantages: Small and easy to use.
        1. weight vest
        • Use: To increase the intensity of various exercises.
        • Adjustable: By attaching different weight plates.
        1. Mirror
        • Use: To monitor form and technique during training.
        • Placement: On the wall of the home gym.

        Summary

        A well-equipped calisthenics home gym doesn't require much space and allows for a versatile and effective workout. Choosing the right equipment depends on your specific training goals and the space available.

         

        Popular and effective calisthenics exercises (for beginners & advanced)

        Calisthenics offers a wide range of exercises suitable for both beginners and advanced users.

        🎬 Videos on how to do it correctly can be found here >

        Woman doing oblique pull-ups on dip bars from FitnessKIT

        Here are some of the most popular and effective exercises for both fitness levels:

        For beginners

        1. Push-ups
          • Target muscles: chest, shoulders, triceps, torso.
          • Variation: On your knees for less resistance.
        2. Bodyweight squats
          • Target muscles: quadriceps, glutes, hamstrings.
          • Variation: Hold your arms in front of you to improve balance.
        3. Forearm support (plank)
          • Target muscles: torso, shoulders, back.
          • Variation: On your knees for less resistance.
        4. Lunges
          • Target muscles: quadriceps, glutes, calves.
          • Variation: Take short steps for less resistance.
        5. Hanging Knee Raises
          • Target muscles: abdominal muscles, hip flexors.
          • Variation: Lie on your back and do lying leg raises.
        6. Rowing at the table (inverted rows)
          • Target muscles: back, biceps, shoulders.
          • Variation: Use a lower table edge or gymnastic rings for more resistance.

        For advanced learners

        1. Muscle-Ups
          • Target muscles: chest, shoulders, triceps, back.
          • Description: A combination of pull-ups and dips.
        2. Pistol Squats
          • Target muscles: quadriceps, glutes, core.
          • Description: One-legged squat with the other leg stretched forward.
        3. Handstand Push-Ups
          • Target muscles: shoulders, triceps, torso.
          • Description: Push-ups in handstand, against a wall or freely.
        4. Dips on rings (ring dips)
          • Target muscles: chest, shoulders, triceps.
          • Description: Dips on gymnastic rings for increased instability and challenge.
        5. Front Lever
          • Target muscles: back, shoulders, torso.
          • Description: The body is held horizontally, supported only by the hands on a bar.
        6. Dragon Flags
          • Target muscles: abdominal muscles, hip flexors, core.
          • Description: The body is raised and lowered in a straight line, only the shoulder blades touching the floor.

        Tips for progress:

        • Consistency: Regular training is the key to success.
        • Progression: Gradually increase the difficulty of the exercises by adding variations or performing additional repetitions and sets.
        • Technique: Focus on proper form and technique to avoid injury and achieve maximum efficiency.
        • Recovery: Give your body sufficient time to recover to avoid the risk of injury and overtraining, and to properly build muscle and strength. Proper hardening and sufficient sleep are essential.

        By combining these exercises, both beginners and advanced users can perform an effective and comprehensive calisthenics workout.

         

        Effective Calisthenics Workout / Street Workout (for beginners & advanced)

        An effective calisthenics workout can be adapted for both beginners and advanced users to improve strength, endurance, and flexibility.

        Trained man does handstand with the parallettes from FitnessKIT

        Here are two example workouts, one for beginners and one for advanced.

        Calisthenics workout for beginners

        Warm-up (5 minutes)

        • Light jogging, jumping jacks or skipping: 3-5 minutes
        • Dynamic stretching exercises: arm circles, leg swings, hip circles

        Main part

        1. Push-ups
          • 4 sets of 6-10 repetitions
          • Variation: On your knees if necessary.
        2. Bodyweight squats
          • 4 sets of 12-15 repetitions
          • Variation: Hold your arms in front of you to improve balance.
        3. Forearm support (plank)
          • 3 sets of 30-60 seconds hold
          • Variation: On your knees for less resistance.
        4. Lunges
          • 4 sets of 10 repetitions per leg
          • Variation: Take short steps for less resistance.
        5. Lying Leg Raises
          • 4 sets of 12-15 repetitions

        Cool down (5-10 minutes)

        • Gentle stretching: Focus on the muscle groups being worked.

        Calisthenics workout for advanced users

        Warm-up (5 minutes)

        • Light jogging, jumping jacks or skipping: 3-5 minutes
        • Dynamic stretching exercises: arm circles, leg swings, hip circles

        Main part

        1. Muscle-Ups
          • 4 sets of 4-6 repetitions
        2. Pistol Squats
          • 4 sets of 6-8 repetitions per leg
        3. Handstand push-ups (against the wall)
          • 4 sets of 6-8 repetitions
        4. Dips on rings (ring dips)
          • 4 sets of 8-10 repetitions
        5. Front Lever (Hold)
          • 4 sets of 10-15 seconds hold
        6. Dragon Flags
          • 4 sets of 6-8 repetitions

        Cool down (5-10 minutes)

        • Gentle stretching: Focus on the muscle groups being worked.

        Tips for both workouts:

        • Rest periods: Rest 2 – 3 minutes between sets.
        • Form and technique: Always pay attention to correct form and technique to avoid injuries.
        • Progression: Gradually increase the intensity of the exercises by adding more repetitions, additional sets, or more difficult variations.
          If you can do more than 15 repetitions after 5 sets, it's time for a more difficult variation.
        • Regularity: Exercise regularly (at least 2-3 times per week) to make progress.
        • Recovery: Give your body enough time to recover, especially after intense training sessions.

        By combining these exercises and following the tips mentioned above, beginners and advanced users can perform an effective and comprehensive calisthenics workout.

         

        Calisthenics training plan

        A calisthenics training plan is always tailored to the individual's situation and personal goals. Fitness level and personal preferences also play an important role in staying on track in the long term.

        Happy woman training on rings on a training device from FitnessKIT

         

        Conclusion - What are the benefits of calisthenics?

        Calisthenics is a cost-effective and accessible sport that requires no expensive equipment and can be performed anywhere. It promotes muscle building, functional strength, flexibility, and endurance through a variety of bodyweight exercises. Calisthenics is suitable for all fitness levels, as the exercises can be easily adapted and made progressively more difficult. Overall, calisthenics offers an effective way to improve physical fitness while saving time and money.

        You can find high-quality calisthenics equipment in our shop >