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How to start Calisthenics

4 replies

Prav1 · 04/08/2024 09:34

I am 21 years old... Can some one help me how to start this... Already doing daily exercise around 40 pushups and 15 dips etc...

OP posts:
YourMumDressesYouFunny · 04/08/2024 09:47

Have a look on TikTok. There are loads of fantastic people showing which exercises to start with and how to progress.

YellowAsteroid · 04/08/2024 13:06

Op over into The Weights Room. There’s a poster @msmartini who does callisthenics alongside weight training

UnemployedNotRetired · 04/08/2024 13:12

If you like books get "Convict conditioning".

If you want something online then try:
www.startbodyweight.com/p/start-bodyweight-basic-routine.html

MsMartini · 04/08/2024 20:25

Thanks for the shoutout @YellowAsteroid.

@Prav1 , fantastic on push ups and dips - that's not starting out 😀.

There is loads online but I would suggest following a structured programme and keeping it simple as there are too many exercises otherwise and you need to focus...... What are you doing for back and biceps now? Both the exercises you mention are push.

You can do whole body as per the link below. Or split eg:

Day 1 Pull including horizontal (rows) and vertical (pull ups), one or two exercises of each, bicep curls
Day 2 Push including horizontal (push ups) and vertical (dips), one or two exercises of each, tricep extensions. Some shoulder work if you can.
Day 3 Legs - I switch to weights for legs but some people do bodyweight.
Core after each.
Rest day.

Sets and reps - low reps are strength, high reps are conditioning and endurance. I train 1-5 reps for really heavy/hard/intense reps, 5-10 for one down from that, and 10-15 for volume and conditioing. Very occasionally 20 as a finisher.

Then for each, find the progression/variant you are at, using insta (Meghan Callaway is good) or tik tok or whatever but make sure the exercises fit into those categories, and progress up the variants (so start doing push ups with hands on a bench, then floor, then feet on bench etc). You can often buy a programme from the online trainers. Stick at your programme for maybe 6 weeks, then maybe switch/progress. Make sure the fundamentals are in place - get someone to check your form if you can.

If you live near somewhere with classes (where I live there are free ones in local parks with bars) than that's a good way to learn how to structure workouts.

There is a jot a UK calisthenics organisation so if you find them in onsta and look at their follows you can follow a lot of UK coaches. ukcalisthenicsorg.

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