The Ultimate Calisthenics Exercise List I Wish I Had (Beginner to Advanced)
G’day mate!
As a beginner, I was looking for a calisthenics exercise list. Back in the day, it was so hard that I decided to put this list together for you so that you don’t have to spend hours looking for ideas to incorporate into your calisthenics training.
What I love about calisthenics is that it is a form of exercise that uses your body weight and movement to strengthen muscles that require no gym equipment and can be performed ‘virtually’ anywhere.
Most of the exercises here are bodyweight exercises, and that means you’ll use your body weight. You can also increase the difficulty by adding a weighted vest.
Now, let’s get into it!
Related article: Calisthenics Equipment You’ll Want To Have In Your Home Gym.
Table of Contents
Calisthenic Exercise List For Your Back
To do these exercises, you’ll want to have a pull-up bar. You could either buy one or go to a park that has a pull-up bar. Back exercises are part of what is also known as pulling exercises.
Now, let me give you the most common upper body calisthenics exercises.
Make sure you do some sort of warming up before you start any physical exercise. Related read: 3 Surprising Calisthenics Warm-Up Secrets From Experts
1. Normal Pull-ups
This is my favourite calisthenics exercise, which is great for your back muscles and bicep strength.
To do a pull up Start by hanging from a stationary bar with your hands shoulder-width apart. Slowly pull yourself up and down in a controlled manner until you complete one rep.
2. Australian Pull-ups
The Australian pull up, also known as the body row or inverted row, is a great exercise that targets your back muscles.
3. Wide Grip Pull-ups
A wide grip pull up is similar to the normal pull up, but your hands need to be a bit wider apart than the shoulders, with your palms facing away from you.
4. Narrow Grip Pull-ups
Well, do I really need to explain this?
How narrow? Your thumbs should be where your ears are as long as it is comfortable.
Palms facing away from you.
5. Archer Pull-ups
6. Superman
This exercise targets the lower back and is great for improving posture.
7. Behind The Neck Pull-ups
8. Around The World Pull-ups
9. Front Lever Tuck Pull-ups
10. Pull-ups Holds
Just pull yourself up on any of the pull-ups variations I just listed and hold your position while you are up for as long as you can’t shake no more 😉
11. Chin-Ups
They are similar to pull-ups but with the palms facing towards you.
12. Bodyweight Rows
These are also known as inverted rows and are great for beginners, and you can modify them to make them challenging as you progress. It targets your back lats and the biceps.
13. Weighted Pull Ups
Put on a weighted chest vest, and choose any of the variations of the pull-ups I just listed. Easy!
Read my article No Gym? No Problem: Best Calisthenics Biceps Workout For Home and download the workout program NOW.
Calisthenic Exercise List For Your Chest and Triceps
14. Push-Ups
Push-ups are a perennial favorite in calisthenics and for good reason. They primarily target the pectoral muscles in your chest and the triceps in your upper arms.
But that’s not all.
Push-ups are a compound exercise, meaning they work out multiple muscle groups simultaneously.
Alongside your chest and triceps, they also engage your deltoids in your shoulders, as well as your abs, quads, and lower back muscles, contributing to core strength and stability.
When performed correctly, push-ups are a full-body workout disguised as an upper body exercise.
15. Spiderman Push-ups
A variation of push-ups that target the chest and obliques.
16. Diamond Push-ups
This push-up variation also targets the triceps.
17. Decline Push-Ups
More challenging than regular push-ups, decline push-ups put more emphasis on the upper chest.
18. Regular Dips
Great for building chest and tricep strength, dips require a horizontal bar, parallel bars or dip bars.
19. Bench Dips
20. Straight bar dips
Calisthenic Exercise List For Your Shoulders
21. Handstand Push-Ups
A challenging exercise, handstand push-ups target the shoulders and triceps.
22. Pike Push-ups
Similar to handstand push-ups, but for pike push ups, just leave your feet on the ground.
23. Hindu Push-ups
24. Wall Angels
This exercise uses a wall to target the shoulders and upper back.
25. Shoulder Dislocates
Great for improving shoulder mobility, this exercise can be done with a towel or band.
26. T push-ups
27. Single Arm Planks
Calisthenic Exercise List For Your Legs
28. Squats
A classic exercise that will target your quadriceps, hamstrings, and glutes.
29. Pistol Squats
A challenging exercise that targets one leg at a time.
How to Perform a Pistol Squat
Pistol squats are an excellent lower body exercise that requires balance, flexibility, and strength. Here’s how to perform them:
- Stand with your feet hip-width apart, extend one leg straight in front of you, keeping your balance on the other leg. This is your start position.
- Begin the movement by pushing your hips back, bending the knee of your standing leg, and lowering your body as far as you can, keeping the leg elevated off the floor.
- As you descend, extend your arms out in front of you for balance and keep your elevated leg as straight as possible.
- Pause at the bottom of the squat for a second, then push up to return to the starting position, driving through the heel of your standing foot.
- Be sure to keep your core tight and back straight throughout this exercise.
Remember, pistol squats are challenging. If this is your first time trying them, you may want to start with support, such as holding onto a pole or a chair for balance. With time, you’ll build the strength and balance to perform them without support.
Here’s a visual guide to help you master the pistol squat:
30. Jumping Squats
This exercise adds a cardio element to squats, targeting the legs and improving endurance.
31. Wall Sits
32. Wide Squats
Squats should feel comfortable to you and should fit your anatomy. This guy explains it very well.
33. Lunges
They target the same muscles as squats and also will challenge your balance.
34. Calf Raises
Great for strengthening the calves, this exercise can be done on a step or block.
Calisthenic Exercise List For Your Core
35. Plank
Great for building core strength, planks require no movement.
36. Side Plank
A variation of the plank that targets the obliques.
37. Mountain Climbers
Mountain climbers are a full body exercise that targets your core, hips, and shoulders. Here’s how you perform them:
- Start in a normal plank position, hands shoulder width apart, and arms straight under your shoulders. Your body should form a straight line from your head to your heels.
- Lift your right knee and draw it towards your chest, keeping your toes off the ground.
- Return your right foot to the starting position while simultaneously drawing your left knee in towards your chest.
- Continue to alternate legs while maintaining a strong plank position. Keep your core engaged and your back straight throughout the movement.
Remember, the goal is to move your legs in a ‘running’ motion while maintaining the plank position.
Try to keep a steady pace and aim for smooth transitions.
38. Hanging Leg Raises
Hanging leg raises is a challenging exercise that primarily targets your core, specifically your lower abs, but also works your hip flexors and your grip strength. Here’s how to perform them:
- Start by grabbing onto a pull-up bar with your palms facing away from you. Your hands should be shoulder-width apart, and your arms should be fully extended.
- Allow your body to hang freely from the bar. This is your starting position.
- Engage your core and slowly raise your legs up while keeping them straight until they are parallel to the floor. If this is too hard, you can start by bending your knees and raising them instead.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position. That’s one rep!
Remember, the key to this exercise is control, not speed. Avoid swinging your legs or using momentum to lift your legs. It’s better to do fewer reps with good form than more reps with poor form.
39. Russian Twists
Targets the obliques, this exercise can be done with or without weight.
40. Shoulder Taps
This exercise requires strength and balance, targeting the shoulders and core.
41. L-sit
42. Flutter Kicks
43. V-ups
44. Reverse Crunch
45. Bicycle Crunches
46. Bear Crawls
For additional calisthenics ab workouts read my article:
The Best Bodyweight Calisthenics Abs Workout: A Comprehensive List For A Killer Core
47. The iconic – Human Flag
The Human Flag is one of the most iconic and challenging exercises in calisthenics, requiring significant strength, balance, and control. Achieving this feat is not a walk in the park, as it demands a high level of upper body and core strength, particularly in the lateral muscles, shoulders and arms.
Training for the human flag involves building proficiency in a number of foundational exercises. You’ll need to master exercises that build core strength, such as planks, hanging leg raises, and L-sits.
The time it takes to perfect the human flag varies greatly among individuals, depending on factors such as fitness level, consistency, and training regimen. For some, it might take a few months of dedicated training, while for others, it could potentially take a year or more. Remember, the journey towards performing a human flag is a marathon, not a sprint, so it’s paramount to be patient, consistent, and positive throughout your training.
I found this video great for explaining the technicalities of the human flag.
FAQ
1. Can I do calisthenics every day?
Yes, it is possible to do calisthenics every day. Calisthenics exercises are generally safe and can be performed daily.
However, it’s important to listen to your body and allow for adequate rest and recovery. Overworking your muscles may lead to injury and hinder your progress.
As a beginner, you might want to start with three to four days a week and gradually increase the frequency as your body adapts.
It’s also recommended to vary your exercises to target different muscle groups and prevent overuse injuries.
Always consult a fitness professional or a healthcare provider before starting any new workout regimen.
2. What are five common calisthenic exercises?
If the above list was not enough, five common calisthenic exercises include:
- Push-ups: This exercise targets the chest, shoulders, and triceps.
- Squats: An excellent lower-body workout, squats engage the quadriceps, hamstrings, and glutes.
- Pull-ups: Pull-ups primarily work the back muscles and biceps.
- Lunges: A great exercise for the quadriceps, glutes, and hamstrings.
- Planks: This static exercise builds endurance in the abs, lower back, and core, stabilizing muscles.
Remember, proper form is crucial for these exercises to be effective and to avoid injury. It’s always a good idea to learn from a certified trainer or watch reputable fitness videos to ensure you’re performing the exercises correctly.
3. Can I build muscle with only calisthenics?
Absolutely, my friend!
Calisthenics works wonders because it uses your own body weight as resistance. So, yes, you can definitely build muscles with it! It’s all about maintaining proper technique and continuously challenging yourself.
The key is to increase the intensity or volume of your workouts and introduce more advanced calisthenics exercises as you get stronger. But remember, your diet is just as important as your workouts.
To fuel your muscle growth, we’ll need to make sure you’re eating a balanced diet full of quality proteins, complex carbs, and healthy fats.
Trust me, with a bit of hard work and dedication, we’ll get you building lean muscle with calisthenics before you know it!
4. Are calisthenics exercises safe for all ages?
By their nature, Callisthenics exercises are generally safe for people of all ages.
They offer a low-impact way of improving strength, flexibility, and overall body fitness. This makes them suitable for children, adults and the elderly, with modifications and supervision as needed.
However, it’s essential to bear in mind that everyone’s health status and physical capabilities are different. So, it’s always recommended to consult with a healthcare provider or fitness professional before starting a new exercise program, especially for individuals with pre-existing medical conditions, older adults, or those new to regular physical exercise.
It is equally crucial to start slow, learn proper form and gradually increase the intensity.
5. How do I know if I’m doing the exercises correctly?
When it comes to calisthenics, ensuring you’re performing exercises correctly is crucial for both effectiveness and safety.
These are my recommendations to ensure you are following the proper form:
Study the movement: Watch instructional videos or have a trainer demonstrate the exercise. Pay attention to the positioning of every part of the body. Compare your movements with the reference to spot differences.
Mind your body: Pay attention to your body during each rep. If a movement causes pain or discomfort, it’s likely you’re not doing it correctly.
Get Feedback: Ask a knowledgeable friend or hire a professional trainer to watch you perform the exercise and provide feedback. Even recording a video of yourself and reviewing it can be helpful.
Practice: Mastery comes with practice. Start with light intensity to get the form right before moving on to more challenging variations or adding more repetitions.
Remember, quality always trumps quantity in calisthenics. It’s better to do fewer reps correctly than many with poor form.
That’s all Folks!
Calisthenics exercises are a great way to build strength and improve flexibility with or without equipment. There are medical studies that clearly show the benefits of calisthenics.
With this ultimate list of calisthenics exercises, from beginners to advanced, you can target all major muscle groups and see progress in their fitness journey.
Remember to start with proper form and gradually increase difficulty to avoid injury. Happy exercising!
If you want some fitness tips, make sure you read my article on Super Simple Fitness Tips from Experts and Trainers That Actually Work
