If you are a beginner, you would be confused about starting your calisthenics training. I will give you a beginner calisthenics training routine you could use to get your feet wet with calisthenics through this post. This workout will be ideal for you’re new to this type of training.
Even though this is a workout for a beginner, don’t think that it is easy. The intensity is pretty high if you push yourself with these exercises. By doing so, you will get stronger, you will build muscle, and you’ll develop very quickly.
Now, let us move straight to the topic. I am going to explain to you all the exercises in detail and let you know how many sets and reps you should do to get the most out of your training.
Eccentric pull-ups are a good way to start the routine.
You may ask why we are doing eccentric pull-ups and not full pull-ups. The reason is that as this is a beginner routine, pull-ups are quite a difficult exercise to do.
When you do pull-ups eccentrically, it will build strength very rapidly because you’re doing the exact movement pattern that you’re trying to get stronger at, just in reverse.
I will tell you how to do it.
First of all, you have to start by positioning yourself below the bar and grab it with your hands roughly shoulder-width apart. You are ready to begin when you have a comfortable grip. Now, jump to the top of the bar and then slowly slide yourself down in a controlled manner until your arms are fully extended.
You will have to try to make the motion very smooth from the top (where your chin is above the bar) all the way down until your arms are fully straight.
Now let us move to a basic plank, which is an anterior core exercise.
Make sure that your back is straight and that you’re squeezing your abs as well as your glutes and you’re resisting your lower back from arching while doing the plank exercise.
Even though you may feel it simple, you’re most likely going to be shaking if you’re new to this type of exercise. This is not something to be concerned of. You’ll get better at it quickly with a little bit of practice.
Do not forget to breathe.
Beginners focus really hard on squeezing the right areas and they forget to breathe. This is something you should be careful of.
As far as push-ups are concerned, I’m a really big fan of doing the elevated push-up version instead of doing it on the knees. I believe that the mechanics of the push-up don’t translate very well to the full push-up when you do the kneeling variation.
You can at least take some of your body weight off the movement by doing the push-up on an elevated surface such as a stair or a bench. This will make the intensity a bit more manageable.
Choose a height where you can bust out sets of five to eight reps.
When you can’t get five to eight reps at a given height, understand that the height you chose is too challenging for you and you have to increase it too further.
Make sure that your hands are placed on an object that is closer to the ground if you find that you’re doing eight reps and it almost feels like a breeze.
We’re going to perform them in the same manner as we did with the pull-ups with the eccentric chin-ups. That means, from the top all the way down to a dead hang, you’re going to control the entire range of motion, nice and smooth. As you’re not going to build strength throughout the entire range, there is absolutely no point in rushing through the range of motion. Also, it is generally going to be when you’re going to have the most difficulty controlling it where the most important gains are to be made.
Kneeling Walk Outs
Kneeling walkout is the next exercise you have to do. This is comparable to ab wheel roll-outs.
Kneeling walkouts helps you to do that similar exercise without the need for any equipment. With a soft material like a mattress or blanket under your knees to help to cushion things up and protect your knees, you can do this exercise.
You have to keep your spine in a straight position with this exercise. The tendency for most people is they’re going to arch their lower back when you walk out. It is going to take away the emphasis of the exercise if you arch your back even a little bit. Remember that your main focus of this exercise is to train our core on the front of our body primarily.
Make sure you brace your stomach before you begin to start walking further ahead with your hand when you are walking out.
Your level of strength dictates the distance that you can walk out. You’ll be able to walk out with your hands before you need to return back to the starting position if you are stronger.
When you feel like you get to a point where you can’t maintain good spinal position and you feel like your lower back is going to arch., you will know what intensity or what distance is right.
Dip exercise is the last one for you. The dip is a very important pushing movement to get you stronger in your upper body.
Eccentrics is done with this movement to try and build some volume in this movement pattern. Thus, you can churn out this exercise in a normal fashion, going up and down, in the future. And the end goal is that.
Structuring of the Workout
The exercises are to be performed in a continuous pattern. Start with the pull-ups, immediately go onto the plank and then finish off with the push-ups. Don’t take rest in between the exercises.
After completing all the three exercises, take rest for 2-3 minutes and then repeat that sequence once again for one to two more times.
Making Progress with this Routine
You can call this routine as beginner friendly. This routine fits almost anyone who’s just getting started with calisthenics. This is the perfect one to build a basic foundation of strength before moving on to other, more complex training.
If you want to make progress with this routine, make sure that as you do it, you try to make small increments over time by gradually adding-in the concentric motion as well instead of just the eccentric portion of the exercise.
Adding more Reps
You will want to start increasing the number of reps that you do on each set when you have done this routine for a while and you’ve reached the point where you can already do the exercise in a regular fashion.
Try to start with a certain amount of reps and raise it over time.
The goal for you is to reach a point where you can do about 8-12 reps x 3 sets for each exercise as this is the optimal range where muscle growth and strength building occurs. Also, you can find a lot of room for you to play around by this and you can start experimenting with other calisthenics movements.
You can check out the Bar Brothers – The System when you have reached this stage successfully and wants more advanced calisthenics training routines. It is a very effective workout plan I’ve been following lately and it has given me excellent results so far.