No gym? No problem. It’s still totally possible to get in a great workout and build muscle without the use of weights. Especially with a well put together calisthenics workout.
The beauty of calisthenics is in it’s creativity and simplicity. All you need is your own bodyweight to complete the fundamental movements.
Then, it’s all about getting experimental. Challenging your body with different speeds, timings and pieces of equipment.
Your own bodyweight is typically your only load, but this restriction can be your biggest freedom. Workouts can be completed anywhere from the office to a park’s jungle gym.
So, it’s pretty handy for girls on the go. Plus, it’s a great alternative to sweating inside a dark gym when the sun is shining.
As calisthenics training uses many compound movements, the body becomes equally balanced in strength. This style of training helps to combat imbalances, keeping us healthier for longer.
Exercises such as handstands, levers and single leg squats also help to build a solid core. This is because many of these movements require full mastery of the mid-section to keep us balanced.
Rope climbs, bar hangs and pull-ups are also all great for developing grip strength, girls. So, throw this style of bodyweight training into your routine to quickly boost your functional fitness.
Now, these workouts can be pretty tough girl. So if you need a little extra energy or motivation to get out there and get going, take a look at our review of the best pre-workouts for women. The can help give you an edge when it comes to pulling in an amazing session.
But, like any kind of fitness field it’s easy to become lost in information. That’s why we’ve put together a short routine for beginners built on the basics.
Mastering the basics will be the key to your calisthenic success. Professional competitor Melanie Driessen says; “I always tell these people to start with the “basics” first. It is very important to first build a basic strength before you focus on the tricks.”
You should be able to find all the equipment needed for this routine quite easily. However, we’d recommend heading to a gym, park or even a dedicated calisthenic centre.
You will need:
Make sure you are well warmed up before heading into this routine. If in doubt, take a steady job for 5 minutes until you’re working at around 4 out of 10.
Then, slow down to a walk and complete a few dynamic stretches. The aim here is to get the body nice and loose, ready for action.
Reps: 10 Sets: 2 Rest: 30 seconds
The negative pull-up is perfect for bodyweight beginners. This is because the muscle lengthens instead of contracts, known as eccentric loading. Because women can actually handle more load eccentrically, this style of pull-up is much easier
How to do it:
This whole sequence of movements counts as 1 rep.
If you aren’t too sure about jumping towards the bar, grab it from a step or box. So long as you start at the top of the pull-up, the exercise will work.
Reps: 10 Sets: 2 Rest: 30 seconds
The pistol squat can be quite a challenging move for beginners but it’s totally worth it. Not only will the variation help build strength, but it’ll improve your mobility and balance too.
The pistol squat relies heavily on a strong core and stable lower body muscles. So, rather thank thinking about speed, aim for one smooth movement. Maintaining control all the way from the top to the bottom.
How to do it:
Repeat this process on both sides to complete 1 rep.
If the movement is still a little too challenging, don’t worry. You can make it easier by grabbing hold of a post or bench to support your weight. It’s always better to perform a movement well with assistance, than badly without it.
Reps: 10 Sets: 3 Rest: 30 seconds
Throwing an inverted row into the mix really brings the back muscles into play. In fact, this variation can even utilise extra muscles fibres the standard barbell row can’t.
One of the reasons this exercise is great for beginners is because the difficulty can easily be changed by foot positioning. If you aren’t even breaking a sweat, elevate those feet sister! On the other hand, if you’re finding the exercise tough, position your body a little more upright.
How to do it:
Complete each of these steps to perform 1 rep.
Reps: 10 Sets: 3 Rest: 30 seconds
The ever popular bench dip is a staple in many routines for targetting the ticeps. It’s pretty simple, and can be performed anywhere with a supportive surface available. If you’re sat down whilst reading this, you could probably jump into a set right now.
How to do it:
Yeah, you guessed it. All of the above equals 1 rep.
Reps: 10 Sets: 2 Rest: 60 seconds
Okay, we definitely saved the best ’till last with this one. The handstand is a popular exercise amongst bodyweight experts from gymnasts to yogis. Not only does it look cool. But, it definitely feels cool too!
However, besides being visually impressive, the handstand is a pretty legitimate exercise. It’s a killer core workout, builds bulletproof shoulders and requires impeccable balance.
Before you begin to invert though, we suggest learning the wall walk variation first. This way you’ll be able to slowly build up the necessary strength and coordination to pull them off in the open. So, here goes!
How to do it:
All together these movements count towards 1 rep. Remember to keep a strong core throughout the movement and to leave a small gap between your hands and the wall.
When asked what she would say to a beginner just starting their calisthenic journey, pro Amira Spear had some pretty inspiring words. Saying; “To push yourself and try new things”, which if you’re a beginner leaves endless possibilities.
Also, as with any new kind of exercise, some things can be a little tougher than others. Amira says we should; “not give up if you can’t get a move within a few attempts. It’s important to know that skills take a lot of time and effort.”
So, it’s all about practice and determination. Keep that in mind and the handstand push-ups and muscle-ups will soon be yours. Go get ’em!
Don’t forget to check out our list of the best pre-workouts for extra motivation to get out there!
This post was last modified on Apr 19, 2021 12:47 pm
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