20 Best Exercises To Start Calisthenics | + Beginner Workout Plan

CALISTHENICS FAMILY
7 Sept 202109:44

Summary

TLDRIn this video, Janaki from Calisthenics Family introduces 20 essential exercises for beginners looking to start calisthenics. Shot in Bulgaria's Nasabar, Janaki demonstrates exercises across four categories: push, pull, core, and leg exercises, each aimed at building strength, balance, and body control. A beginner-friendly training plan is provided, suggesting full-body workouts three times a week with specific targets for each exercise. The video concludes with an invitation to access more training plans and free downloads from their website.

Takeaways

  • 😀 The video showcases 20 essential beginner calisthenics exercises.
  • 🏖️ The video is filmed in a beautiful location, a calisthenics park in Nesebar, Bulgaria.
  • 💪 The exercises are categorized into four key areas: push, pull, core, and legs.
  • 🏋️‍♂️ Push exercises target the chest, shoulders, and triceps, with six important push exercises demonstrated.
  • 🏋️‍♀️ Pull exercises focus on the lats, biceps, and upper back, with five critical pull exercises shown.
  • 🤸 Core exercises are emphasized as essential for building a strong foundation, with six must-do exercises targeting abs, obliques, and lower back.
  • 🦵 Leg exercises, though often neglected in calisthenics, are crucial for overall balance and progress in advanced moves. Three important leg exercises are included.
  • 📅 The recommended workout routine for beginners is three full-body workouts per week, incorporating push, pull, core, and leg exercises.
  • 🎯 For each exercise, specific targets are provided to help beginners progress.
  • 📈 The training plan aims to help beginners build strength and body control, progressing to more advanced calisthenics moves like muscle-ups, back levers, and handstands.

Q & A

  • What are the four important categories of exercises in calisthenics mentioned in the video?

    -The four important categories are push exercises, pull exercises, core exercises, and leg exercises.

  • What muscles do push exercises target in calisthenics?

    -Push exercises target the chest, shoulders, and triceps.

  • Why is the frog stand considered an important calisthenics exercise?

    -The frog stand is important because it helps develop balance, wrist strength, and overall body control, which are essential for progressing in calisthenics.

  • What muscles are worked during pull exercises?

    -Pull exercises work the lats, biceps, and upper back.

  • Why is core strength essential for progressing in calisthenics?

    -Core strength is essential because a strong and stable core helps with stabilization and overall body control, which are key for progressing in more advanced calisthenics exercises.

  • What are the three muscles targeted during leg exercises?

    -Leg exercises target the quads, hamstrings, and glutes, along with the lower back and calves.

  • How many exercises should a beginner include in their full-body workout plan?

    -A beginner should include two push exercises, two pull exercises, two core exercises, and one leg exercise in their full-body workout plan.

  • What is the recommended training frequency for a beginner starting calisthenics?

    -It is recommended that beginners train three times per week, with rest days in between, such as training on Monday, Wednesday, and Friday.

  • What is the benefit of training legs in calisthenics, according to the video?

    -Training legs is crucial for building strong and flexible legs, which help in performing advanced exercises like the handstand, back lever, and dragon flag, as these require full body engagement.

  • What should a beginner do after meeting all the targets in the initial training plan?

    -Once a beginner meets all the targets, they are ready to move on to harder and more advanced calisthenics exercises.

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Связанные теги
Beginner CalisthenicsBodyweight TrainingStrength BuildingWorkout PlanCore ExercisesPush ExercisesPull ExercisesLeg WorkoutsFitness JourneyCalisthenics Park
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