Everybody is looking for the best calisthenics workout plan, and every time you achieve something new, like normal push ups, diamond push ups(close grip push ups), one hand push ups, pull ups, muscle up and many more, you start looking for the next challenge. That is great, I respect that. The best thing you can do is to try to master the new achievement by performing the exercise slower. For an example: perform the push up for 5 seconds, which means to descend(and almost touch the ground) your body for five seconds, hold this position for five seconds and than push your self up for five seconds. Perfect form, no slacking! Elbows in, shoulders back, tense your core, legs straight. This is my advice for the athletes who are just starting to train and now they don’t know what train. Work on your form by doing 5 seconds push ups or pull ups.
Here is a calisthenics workout program for beginners, all I can do is list the exercises for you and you will figure out how to do your own program. Here are the exercises: planks, side planks, push ups, dips,triceps extension on the wall, passive hang, active hang, chin ups, pull ups, squats, lunges, one leg squat(pistol squat), leg raise from the bar, L sit. If you don’t know how to do your own program, feel free to contact me.
The advance calisthenics workout routine includes a lot of gymnastics, and for the most exercises you have to condition your body for them(like I do for the Planche exercise right now). Here are the exercises: Full ab roll, one arm clapping push ups, handstand push ups, planche, front lever, rear lever, slow muscle up, front lever rows, iron cross, and many more. You can perform some of the exercises on a pull up bar or on rings or with ab roll. I’ve created an article for bodyweight exercises for basketball players, check it out. Actually the possibilities are endless, the only limit is your. And you can apply that to your life actually, no you have to apply it to your life. The only thing that is stopping you from your goals is you, nothing else.
I didn’t include any intermediate exercises because the purpose of this article is to motivate the new athletes who are looking for new ways to train. It is the proof that bodyweight training is not just push ups, pull ups and squats, it goes way deeper than that. And yes the weight gains are not as big as weight training(though experts say that combination of both is a great program.
Equipment for calisthenics training
Here is the best part, you do not need a gym to train with your body. And hear this, all you need is your body. As I said, you are limitless. You can add some gym equipment for your own small personal gym, and that is a ab roll wheel, doorway pull up bar(you can install it on the door) and rings(which you can hang on a tree somewhere in the park or on your ceiling) and some fitness band for stretching or for some exercise to make them more difficult(like that push ups).