Introduction to Calisthenics
Disclaimer
The creator of this product is not responsible for any injury or
damage that may occur while using the information provided.
Proper form and technique should always be followed and the
user assumes all risk and responsibility for their own safety.
Results may vary based on individual effort and ability. The
author of this resource is not responsible for any injury,
expenses, damages, or any legal issues regarding the consumer.
By acquiring this resource, you agree not to resell, redistribute,
recreate, or share this resource. Doing so may lead to legal
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Introduction to Calisthenics
Introduction
It doesn't matter what your current starting point is, anyone
can start calisthenics if they set their mind to it. If you can't
do a single push up or if you can already do five pull ups, you
are all in the right place.
People often view calisthenics as a sport, and for good reason.
When playing any sport, you need to master the basics before
moving on to more advanced skills. For example, in basketball,
you need to master dribbling and footwork before attempting
fancy moves such as that cool dunk where you move the ball
between your legs while airborne, idk what that move is
called. But the same principal applies to calisthenics. You
need to build a strong foundation as a beginner before moving
on to more challenging, more complex skills. Establishing a
solid foundation will not only accelerate the time it takes to
learn these skills by increasing coordination, familiarity, and
mind-to-muscle control, but it will also reduce the chance of
injury, as well as build a basic level of strength and muscle.
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Introduction to Calisthenics
Five Fundamental Calisthenics Exercises
These are the calisthenics basics you need to prioritize
mastering: 25 push ups, 10 pull ups, 15 dips, 30 squats,
and 30 leg raises
And all with uncompromised perfect form.
Utilizing strict form is important because this ensures
that you are getting the most out of every single
repetition of an exercise in terms of muscle growth and
strength increase.
It is also a good way to standardize measurements, so
you can accurately track your progress and results.
Other benefits of using a full range of motion of an
exercise include increased mobility (especially in
squats), more muscle activation, better joint health, and
reduced risk of injury.
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Introduction to Calisthenics
Proper Form of Each Exercise
Push Up: Start with your arms extended (not locked out
though) and your back straight and your core and glutes
engaged. Then go down until your chest touches the
ground, and come back up until your elbows extend.
Pull Up: Start from a dead hang. Then depress your scapula
(think about it as pushing your shoulders away from your
ears) and pull your chin over the bar, then descend back
into the dead hang.
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Introduction to Calisthenics
Dip: Start with your
arms extended and
your shoulders
depressed. Descend
while slightly leaning
forward until your
elbows form a 90
degree angle, then
push back up.
Squat: Start with your feet shoulder width apart. Descend
until your hamstrings touch your calves while keeping your
back straight, then push back up.
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Introduction to Calisthenics
Leg Raises: Start with your entire back flat on the floor. Make
sure your head and shoulders are not touching the floor.
While keeping your legs straight, raise them up until they are
perpendicular to the ground, then descend but don't touch
the floor.
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Introduction to Calisthenics
How to Progress
What if I can't do these exercises yet? Don't worry, that
is the purpose of progression. If you can't do push ups
yet, do knee push ups. If you can't do pull ups, start with
inverted rows. If you can't do a dip, do one legged
assisted dips. If you can't do a squat, do assisted squats
with a chair, and if you can't do leg raises, do knee
raises. Generally, 10 to 20 reps of a progression is
enough to progress.
Whatever position you are in, there is an exercise
progression for you. The hardest of the these five
fundamental beginner exercises are push ups, pull ups,
and dips. If knee push ups, rows, or assisted dips are
still too hard, you can do wall push ups (will also
transfer to dips) and wall pull ups.
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Introduction to Calisthenics
How Do I Train
Your method of training will differ depending on your
specific goals, training experience, and schedule.
However, there are still common ways for you to train that
will still lead to results.
The first way to train is with a full body workout. This
consists of working your entire body three times per week.
Do push ups, pull ups, dips, squats, and leg raises (or their
necessary progressions) on these days.
The other way to train is by greasing the groove, or
repeated submaximal training. This method is more
focused on an individual exercise. Simply perform 5 sets
of 50% of your max reps spread throughout the day. For
example, if I can do 10 push ups, I will do 5 push ups 5
times throughout the day.
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Introduction to Calisthenics
What's Next?
I hope this short guide proved helpful to starting your
calisthenics journey. I started calisthenics about two years
ago at the time I am writing this, and I was in the same
position you are in, so that is why I decided to create this
guide to aid you with the information I wish I had.
ONE last thing...
I don't have enough time to tell you everything I want you to
know. That will take too long, and this short guide will go on
forever. However, if you want to start taking your journey
seriously...
I would highly recommend my Beginner Bodyweight Mastery
Guide. It contains EVERYTHING I know about beginning
calisthenics, and it took me months to tweak it to perfection.
If you want to take your journey seriously, then this guide is
perfect for you.
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