Calisthenics at home, how is this possible?

Can you train at home? Well if you the weather outside is rainy/snowy and you don’t want to train outside, few workout are ok, but not for the long term. Because there not so many back exercises, without a pull-up bar.

But if you have a home made pull up bar or rings, you have a home gym right there. All you need is your bodyweight. If you don’t want to make your own pull-up bar at home, I’ve made a list with some of the best home pool up bars: Best Doorway Pull up Bars.

In this article, I will talk about exercises you can perform at home without any equipment(the home pull up bar is best suited for people who are introverts like me and feel awkward around people who they don’t know).

Some-basic-home-calisthenics

Some of my favorite home calisthenics

For most of the basic exercises(like those you see on the collage) you don’t need any equipment, gym membership, kettlebells, weights or excuses, especially excuses, you can ditch as soon as possible, you don’t need any of them. When you are done with them start working out, because nobody will do it for you. All you need to train at home is your bodyweight.

If you are new to strength training, working out at home will be great for you. Because a novice strength training athlete can do all kinds of exercises, but not all of them, and not even most of them, because that what an advanced athlete would do. He or she probably can do most of the bodyweight exercises, like pistol squats, Ham curls, Full Planche, Human flag, Front lever, etc. If you are new to this type of training, here are some of the basic home exercises you can do, if you don’t have a routine of you need a personal trainer, feel free to contact me.

Pistol Squat

Pistol-Squat

If you want to learn more about pistol squats, I’ve already have an article about it, check it out. But simply said pistol squats are like bodyweight squats on steroids. And If you are new to training and you can’t do pistol squats, here is a progression you can follow.  When you master bodyweight squats(20+ reps), start doing lunges(mainly to learn to balance your body), next exercise is the Bulgarian split squat, perform them as low as possible, so your muscles can learn to perform at wide range of motion, progress to the next exercise, when you feel confident performing this exercise, performing 10+ reps per leg(you can find more information about all of the above leg exercises here). You can try the next two exercises, assisted pistol squat and box pistol squat.

The assisted pistol squat is performing a pistol squat, but you just have to grab to something like a chair, to help you balance. The box pistol squat is pistol squat with a smaller range of motion, which means performing pistol squats with a chair right behind you. It is supposed to be easier than the normal pistol squats.

You can also perform bodyweight squats with fitness bands. The fitness band adds more resistance to the exercise, if you buy one of those bands, you can apply it to a lot of exercises. Later you can help your self advance through the muscle up with the fitness band. I personally use one of those and it helped me a lot for some of the exercises.

L-sit and Planks

L-sit-and-plank-and-side-plank

Both of those exercises are great for your core workout, the L-sit is also great for your triceps. The plank is great for your core muscles and the side plank is the one exercise you want to do for your obliques, and will help you to make that V shape in your lower abs.

L-sit

So to keep it simple as possible, all you need for this exercise is a floor, ground or if you wish you can do it on the dips bar. Make sure to warm up nicely before that. If you can not perform full L-sit or straddle L-sit, perform this exercise with your legs tucked in front of you.

How to perform correctly:

  • Sit on the floor, place your hands near you.
  • Push yourself off the ground.
  • Straighten your legs.
  • Form a 90-degree angle with your body.
  • Hold as much as you can.

Plank

The plank is an exercise which most people neglect it because looks very simple, but actually the plank is a great exercise for building core strength for all the core exercises like Tucked Front Lever and Tucked Back Lever. The exercise is very simple. Just get into push up position and form a 90-degree angle at your elbows, also keep your elbows below your shoulders. Keep your body in a straight line, from your head to your feet.

Side plank

Side plank is as simple as the normal plank, but sideways(as you can see in the picture), in this exercise you should try to hold a straight line from your head, lower back and feet.

When you feel confident performing both of these exercises try to make it a little difficult by doing the normal plank on one hand, one leg, one hand and one leg, you can perform them on your hands, not on your elbows, whichever is more comfortable for you, experiment with it.

This is the first part of the home gym series articles.


What exercises do you like to do at home? Feel free to comment me back.

-Lyubomir

 

By | 2015-10-31T00:35:50+00:00 May 17th, 2015|Blog|14 Comments

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14 Comments

  1. Matt Thomas May 17, 2015 at 9:56 pm - Reply

    Hi Lyubomir, I don’t go to the gym because I prefer working out in the comfort of my own home. I do declined push-ups and crunches with an exercise ball. I also use resistance bands for various exercises. Some of the things you mentioned above would be nice additions to my repertoire, especially the L sit & planks. Thanks for the ideas.

    • Lyubomir May 18, 2015 at 9:51 am - Reply

      Hi Matt, well that is the best part, that you don’t have all the distractions that you will probably encounter in the gym. It is more peaceful. I am glad that I helped you Matt.

  2. Colton May 17, 2015 at 10:33 pm - Reply

    You’ve got a great site here Lyubomir, definitely sharing this post with my army buddy. He loves home-based exercises like these!

    • Lyubomir May 18, 2015 at 9:52 am - Reply

      Thank you man, I hope he comments, so I can learn some army training 😛

  3. Sarah May 18, 2015 at 4:45 am - Reply

    I do planks anytime I work out, they’re the best! Plus I naturally try to always do squats whenever I’m doing anything instead of bending over. I’m 5 months pregnant and core strength is essential for me right now. I’ve got more great ideas from your suggestions though, thanks!

    • Lyubomir May 18, 2015 at 9:56 am - Reply

      Actually if you have to get something off the ground you should do it by squatting with your back straight otherwise you put to much pressure on your back. Thank you for your comment Sarah, I am glad that I could helped you.

  4. Ty Jord May 18, 2015 at 11:13 am - Reply

    I keep procrastinating about this stuff, I’ve been wanting to get started with home workout now for (I’m shame to say) so long now. I’m an introvert as well and this would be right up my alley.

    You got a lot of info here which I will be looking into a bit more as time permits, appreciate this, thanks for sharing.

    • Lyubomir May 18, 2015 at 11:34 am - Reply

      The best place for the introverts to make gains is at a quite place, like home or the park. Glad I could help you Ty. I suggest you start building the habit of training.

  5. Julie May 18, 2015 at 5:52 pm - Reply

    Hi Lyubomir,

    Great start to your website! I have back problems from an injury and currently I am going to PT. I have home exercise stretches that I do on a regular basis. It is important to stretch. Keep up the good work.

    • Lyubomir May 18, 2015 at 7:50 pm - Reply

      Hello Julie,
      I am glad that you have an PT and I hope you are getting stronger everyday(mentally and physically). I do stretches everyday, because I am having a very bad body posture, and right now I am working on that, because it may limit my strength development. Soon I will do a stretch article. Thank you for the comment. 🙂

  6. mark May 19, 2015 at 5:34 pm - Reply

    Hi Lyubomir – you have put together a great website with good information. I own a Ju-Jitsu club over in the UK. I think I’ll be getting my students to do some of your exercises.
    Mark

    • Lyubomir May 19, 2015 at 10:03 pm - Reply

      I remember watching the UFC fighter doing a lot of bodyweight exercises, he actually post most on his YouTube channel, I hope that is relevant to you. 🙂

  7. Diondre May 19, 2015 at 10:59 pm - Reply

    This is a great post filled with very helpful information on a great site. I was always interested in calisthenics but never knew if i should give it a shot or not but its good to see that I can start doing in it at home.

    • Lyubomir May 20, 2015 at 9:31 am - Reply

      Give it a try, and tell me what do you think.

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