If there were JUST 5 exercises I would recommend to anyone, ANYONE, it would be these:
- Push-Ups
- Pull-Ups
- Squats
- Plank
- Handstand holds
You don't need a gym, you don’t need more than 1hr per session, you don't need anything but a bar (your local fitness corner would probably have one), a floor, a wall, and yourself to show up.
The best part? You can achieve a top 10% physique with just these exercises. No I'm not crazy or trying to deceive you. Myself and hundreds of thousands Calisthenics are living proof of this. As long as you have a solid diet and remain consistent to a training regime that WORKS of course.
Enough of singing praise about Calisthenics. If you're here, you'd probably already know of the benefits and results. So let's dive straight into it!
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Push-Up Variations : Push-ups, the bedrock of calisthenics training, offer a powerful means to tone your chest, shoulders, and arms. Spice up your regimen with an array of push-up types like standard push-ups, diamond push-ups, and wide push-ups. Each variant targets distinct muscle groups, transforming the humble push-up into a comprehensive exercise. Result: A stronger and more muscular upper body (chest and shoulder).
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Pull-Ups for a Sculpted Back, Arms, and Shoulders: Pull-ups stand out as a commendable calisthenics exercise for those equipped with a home pull-up bar. This exercise amplifies the strength of your back, arms, and shoulders. Remember the golden rule: always keep your body straight and pull up until your chin surpasses the bar.
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Bodyweight Squats for Lower Body: Squats hold a top spot in calisthenics exercises for honing your lower body, particularly your thighs, buttocks, and legs. Proper form is vital here: ensure your back remains straight and your knees hover over your toes as you squat. This exercise is an essential component of an effective home workout routine.
Personally, I like to perform explosive squat variations such as the tucked jump, or alternate split jumps. These increase your overall athleticism, develop a muscular lower body, and strengthens your legs.
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Plank Variations for a Robust Core: Planks offer a dynamic calisthenics exercise to work your core muscles. Regular planks, side planks, and forearm planks all make stellar additions to your home workout. The key to plank triumph lies in maintaining a straight body and holding the position for an extended duration.
- Handstand Holds: This will for sure set you up to get the top 10% of the shoulder, arms, and core physique. The Handstand trains your confidence in maintaining an upside down position and your overall sense of balance. This makes the Handstand an extremely functional skill while sculpting your dream physique Keep your body straight and aspire to hold the position for several seconds.
Now I will play the devil's advocate. Yes, you guessed it: "What if I get too strong and Push-Ups start to feel easy?" , "These beginner exercises don't help me gain muscle fast enough!". These claims are all reasonable. I couldn't bring myself to simply tell you to perform more repetitions and I get it, it gets boring. The panacea to this monotony and plateau is the Weighted Vest. Even adding 1kgs or 2.2lbs will feel a whole LOT harder performing these 5 basic exercises.
Lastly, remember the importance of warming up before embarking on these exercises and cooling down afterward cannot be overstated in any effective home workout routine. So, are you prepared to elevate your home fitness journey with these top calisthenics exercises? Happy exercising!