Exercise doesnt have to involve fancy, complicated moves so that be effective.
but perhaps unsure of what it actually means.
Put simply, calisthenics isbodyweight training,Susane Pata, a NASM-certified personal trainerin Miami, tells SELF.
Katie Thompson
Asquatcounts as calisthenics, as does a lunge, glute bridge, and side plank.
So no, you dont really need any specific calisthenics equipment to give this form of fitness a try.
(More on that below!)
How can beginners start calisthenics?
A well-rounded beginner calisthenics program should center on foundational movement patterns, Pata says.
These include squat, lunge,plank, hinge, rotate, push, and pull.
Multiplanar movement can help reduce your risk of injury and allow you to move strong, Pata says.
Training in all directions just makes for a more functional workout.
That said, pay attention to how youre feeling and adjust accordingly.
Once youre cleared, its super important towarm up properlybefore diving into this routine.
Try thisfive-minute warm-updesigned to prepare you for any workout.
What are the benefits of calisthenics?
This can help set you up for exercise success down the line.
Is it better to start with calisthenics or weights?
Calisthenics training is a wonderful way to get started with fitness, Pata says.
You cant load dysfunction, Pata says.
(Here are somebeginner weight lifting tipsto get you started.)
These options include decreasing rest time, adding inplyometricelements, increasing speed, and dialing up rep counts.
The Workout
What you need:A box, bench, or step for the elevated push-up.
Otherwise, all you need is your bodyweight for this calisthenics beginner workoutno equipment required!
Glute Bridge
This is a hip-hinging movement that will fire up your butt muscles.
Modified Forearm Side Plank
The side plank is a precursor to training rotation, Pata says.
Skater Hop to Floor Tap
Hands-Elevated Push-Up
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