Calisthenics at home, how to train 2019
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I am sure that it is not the first time that you consider starting to train constantly to improve your health and physical condition. You have gone to a gym and it may even be that you have paid several months in advance. You started out very motivated, but you have a complicated routine, little time and in the end you end up leaving the gym aside. You wonder what has gone wrong and you get frustrated because you have failed in your goals. Perhaps your best option is to train calisthenics at home if you don’t have time to train.
It is quite likely that you are not familiar with how to train calisthenics at home, but do not worry because in this article we will share with you tips and routines for calisthenics at home. You will have no excuse because the routines are done quite quickly, they are adaptable to your level and some do not require any type of material that everyone does not have at home.
For those who are not familiar, calisthenics is a training method in which you use your body and gravity to work your muscles, using repetition exercises such as push-ups, pull-ups or squats as well as tension exercises such as planks or “levers”. Normally to train calisthenics you need some minimum equipment that is a pull-up bar and parallel bars. However, to start calisthenics at home we will recommend exercises that do not require any specific material.
exercise progressions
In the gym, you usually progress through a progressive overload system, that is, you repeat the same exercise by adding more weight, repetitions or series. In calisthenics, it is true that you can weigh yourself down with many exercises, but especially for beginners, it is advisable to start with versions of the exercises.
Exercise 1: Push-ups
Level 1: Knee Push-ups
Level 2: Incline Push-ups
Level 3: Normal Push-ups
Level 4: Decline Push-ups
Exercise 2: Squats
Level 1: Partial Squats
Level 2: Parallel Squats
Level 3: Deep Squats
Level 4: Single Leg Squats
exercise 3: backgrounds
Level 1: Bent Knee Dips
Level 2: Straight Leg Dips
Level 3: Horizontal Funds
Level 4: Parallel Dips (equipment is required for this exercise)
Exercise 4: Burpees
Level 1: Burpee with Chair
Level 2: Burpee in two counts
Level 3: Burpee in one beat
Level 4: Full Burpee
How do I know what level I am at? When you can do a set of 20 repetitions of each of these exercises, you’ll be reasonably ready to move on to the next level. The case of the squat is quite different from the others since the squat on one leg is very dependent on the balance and ankle mobility that you have more than on strength. We recommend that you visit our Calisthenics Leg Training article so you can see other options for progress by doing bodyweight squats.
routine
To train at home easily and quickly, we recommend doing a circuit of the aforementioned exercises. Depending on your level you will opt for one level or another of each exercise and a number of repetitions. A simple progression that we like is to gradually increase series and repetitions until we level up in each exercise, returning to the initial number of repetitions. We will start with 3 rounds of 8 repetitions of all the exercises (except the squat, which will be double the repetitions), resting one minute between rounds and if we have managed to do the 3 rounds of 8 repetitions of an exercise without failing in any round, we will go up 3 repetitions ( or 6 in the case of the squat). Each home calisthenics exercise progresses differently, and we can go more advanced in some exercises than in others. Once we’re able to do maximum reps, we’ll add a fourth set to make sure we can move to the next level. The progression will be like this.
| 3 Rounds of | 3 Rounds of | 3 Rounds of | 3 Rounds of | 3 Rounds of | 4 Rounds of |
| 8 Knee Push-ups | 11 Knee Push-ups | 14 Knee Push-ups | 17 Knee Push-ups | 20 Knee Push-ups | 20 Knee Push-ups |
| 16 Partial Squats | 22 Partial Squats | 28 Partial Squats | 34 Partial Squats | 40 Partial Squats | 40 Partial Squats |
| 8 Bent Knee Dips | 11 Bent Knee Dips | 14 Bent Knee Dips | 17 Bent Knee Dips | 20 Bent Knee Dips | 20 Bent Knee Dips |
| 8 Burpee with Chair | 11 Burpee with Chair | 14 Burpee with Chair | 17 Burpee with Chair | 20 Burpees with Chair | 20 Burpees with Chair |
Once we can with this, we will move on to the next level of exercises.
| 3 rounds of | 3 rounds of | 3 rounds of | 3 rounds of | 3 rounds of | 4 rounds |
| 8 Incline Push Ups | 11 Incline Push Ups | 14 Incline Push Ups | 17 Incline Push Ups | 20 Incline Push Ups | 20 Incline Push Ups |
| 16 Parallel Squats | 22 Parallel Squats | 28 Parallel Squats | 34 Parallel Squats | 40 Parallel Squats | 40 Parallel Squats |
| 8 Bottoms with Straight Legs | 11 Bottoms with Straight Legs | 14 Bottoms with Straight Legs | 17 Bottoms with Straight Legs | 20 Bottoms with Straight Legs | 20 Bottoms with Straight Legs |
| 8 Burpees in two counts | 11 Burpee in two counts | 14 Burpee in two counts | 17 Burpee in two counts | 20 two-stroke burpees | 20 two-stroke burpees |
Once we are able to do this calisthenics routine at home, we can go back up.
| 3 rounds of | 3 rounds of | 3 rounds of | 3 rounds of | 3 rounds of | 4 rounds |
| 8 Normal Push-ups | 11 Normal Push Ups | 14 Normal Push Ups | 17 Normal Push Ups | 20 Normal Push Ups | 20 Normal Push Ups |
| 16 Deep Squats | 22 Deep Squats | 28 Deep Squats | 34 Deep Squats | 40 Deep Squats | 40 Deep Squats |
| 8 Horizontal Backgrounds | 11 Horizontal Backgrounds | 14 Horizontal Backgrounds | 17 Horizontal Backgrounds | 20 Horizontal Backgrounds | 20 Horizontal Backgrounds |
| 8 Burpees at a time | 11 Burpees at a time | 14 Burpees at a time | 17 Burpees at a time | 20 Burpees at a time | 20 Burpees at a time |
And finally, we would come to this routine.
| 3 rounds of | 3 rounds of | 3 rounds of | 3 rounds of | 3 rounds of | 4 rounds |
| 8 Decline Push-ups | 11 Decline Push-ups | 14 Decline Push-ups | 17 Decline Push-ups | 20 Decline Push-ups | 20 Decline Push-ups |
| 16 Single Leg Squats | 22 Single Leg Squats | 28 Single Leg Squats | 34 Single Leg Squats | 40 Single Leg Squats | 40 Single Leg Squats |
| 8 Backgrounds in Parallels | 11 Funds in Parallels | 14 Backgrounds in Parallels | 17 Backgrounds in Parallels | 20 Backgrounds in Parallels | 20 Backgrounds in Parallels |
| 8 full burpees | 11 full burpees | 14 full burpees | 17 full burpees | 20 full burpees | 20 full burpees |
If you are able to do the last routine, it can be said that you have a fairly high physical level and you are a lover of training, so it will not be a big problem to join a gym to continue progressing.
conclusions
You can start training with my little material is to improve, for this, calisthenics exercises at home are your best option, and with this routine you can progress until you reach a fairly high physical level.
