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Calisthenics Workout Routine

Kalpana Kumari Jan 2, 2019
Traced back to Ancient Greece, calisthenic exercises are those that do not need any additional equipment or apparatus. Here, we tell you what exercises are a part of a calisthenics workout and how you could plan a calisthenics workout routine for yourself.
Defined as exercises that can be done without the use of any special equipment or weights, calisthenic exercises help in building muscles, strengthening them, and toning them. A calisthenics workout program also increases the flexibility of the muscles.
Not only is a calisthenics workout routine inexpensive, it is also extremely convenient for someone who is always on the move and finds it difficult to have a set gym routine. You can design your own routine and workout at your own convenience while getting the results that you are aiming for.
Calisthenic exercises are aerobic exercises that use the body's weight for the required resistance. When performed with some vigor and a little variety, these exercises can benefit you greatly.
Some examples of exercises that are included in a calisthenic workout plan are sit-ups, squats, push-ups, jumping jacks, and leg lifting. For best possible result, you need to perform a calisthenics workout in a proper manner. Here, we explain to you how the different calisthenic exercises need to be performed and how you can create a routine using them.

Calisthenic Exercises

In this section, we give you a list of the most important exercises that form an integral part of a calisthenic workout plan. Once you know which are the exercises that you can perform as a part of this workout, it will be easy for you to create a routine for yourself.


Lie down on the floor on your stomach. Place your hands on the ground at shoulder width distance. Ensure that your palms are turned slightly inwards.
Push your body up till your arms are straight. Come down to the starting position, wait for a second and then push yourself up again.

Grip Exercise

Take a hard rubber ball. The ball should fit in your hand. Hold it in your palm and squeeze it continuously for about a minute. Release and relax for a couple of seconds. This exercise is known to build and strengthen the forearms.


Lie straight on your back on the floor with your knees bent over your hips and ankles touching. Place hands across your chest. Press your lower back to the floor. Try to raise head and shoulders off the floor. Make sure that your lower back is on the floor.
Stay in this contracted posture for 2-3 seconds. Uncurl slowly and come back to the starting position. This exercise is particularly effective for stretching and increasing the flexibility of your upper body parts.


Stand in a position wherein one leg is placed ahead of the other one. Now kneel down on your back leg, while creating a ninety degree angle with your leg in the front. Maintain this position for a couple of seconds and then stand up and repeat the exercise with the other leg. Remember to keep your back straight when you perform this exercise.

Jumping Jacks

This exercise inserts the necessary amount of cardio in a calisthenic workout. You will need to jump to a position wherein your legs are spread wide and hands are touching over your head and then jump back into a position wherein the feet are together and the arms at the side. This exercise needs to be performed with some speed.


Stand with your feet at shoulder width distance. Now squat down so that you look like you are sitting on a chair. While doing so your arms should be parallel to the floor. Maintain the position for a couple of seconds and then return to your standing position.

Calf Raises

It is important to do this exercise on a raised surface with your heels placed lower than your toes so that there is some stretch on the muscles that are being worked. This exercise is performed by standing on your feet by raising your heels as high as possible. Some people tend to add weights to this exercise to increase resistance.

Workout Plan Using Calisthenics

The start of the regimen should always be a warming up session. Take a small walk, climb stairs or perform some stretching exercises to ensure that your body is suitably warmed up.
In order for calisthenic exercises to work, it is important that every part of your body gets a proper workout. The exercises that form the core of this workout routine are meant for both upper body workouts and lower body workouts.
It may be a good idea to alternate between the two types of workouts and increase the number of repetitions in order to better your performance. Take a 1-2 minutes break between each set of exercise. This will prevent you from getting tired early.
Devote approximately 25-30 minutes to a session of calisthenics workout. Do not abruptly end a workout session but perform a few stretching exercises to cool your body down. You can devise a workout routine to suit your needs from it. Here is a plan that could get you started on the exercise routine.

Upper Body Workout

  • Crunches: 10 Repetitions
  • Push Ups: 10 Repetitions 
  • Jumping Jacks: 10 Repetitions 
  • Grip Exercises: 10 Repetitions

Lower Body Workout

  • Squats: 10 Repetitions
  • Lunges: 10 Repetitions 
  • Jumping Jacks: 10 Repetitions 
  • Calf Raises: 10 Repetitions
Now you know what a calisthenics workout is and how an ideal calisthenics workout routine should be designed. Set your exercise regimen accordingly, follow the calisthenics workout program regularly and you are sure to benefit from it greatly.