20 Best Exercises To Start Calisthenics | + Beginner Workout Plan

Summary

In 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.