Beginner Calisthenics Workout For Women

Beginner Calisthenics Workout For Women!

You can do it at home or your favorite park if you have access.

This is a great workout for beginners. You don't need any equipment besides a resistance band if you have one. This routine include essential compound movements that will workout your entire body.

1. Warm Up: perform proper warm up drills to make your workout safe and more efficient. Try your best to apply proper form on each movement. If don't have a resistance band, do the band pull apart just pretending you are hold a band and creative resistance yourself.

2. Pulling and Pushing exercises: the pull and push combination will provide great training balance and work both your "front and back". If you don't have access to a low bar you can substitute the low bar pulls with doorway pull ups (scroll down the channel to check the doorway pull ups video).

3. Leg Work: we are using basic squats as it is one of the most important movement to master. It connects both upper and lower body, and provides tremendous benefits once done correctly. I also added unilateral leg movements (one leg at a time). Those are also extremely beneficial and allow us to feel the difference between our 2 sides. All of us experience some kind of imbalance and these exercises help correct them.

4. Core and abs: proper planks (with your elbows slightly in front of you) are a staple exercise which provides great benefits when done right. The hypopressive ab routine is also a great innovative way to work the deep core muscles using various angles.

Watch the full video here!

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Frequently Asked Questions

1. Why is the core often misunderstood, and what does it include? The core is often misunderstood, but it is the $\mathbf{foundation}\mathbf{for}\mathbf{our}\mathbf{movements}$ and one of the most $\mathbf{vital}\mathbf{sections}\mathbf{of}\mathbf{our}\mathbf{body}$. It is a complex muscle group that extends beyond the front abs, including the $\mathbf{lower}\mathbf{back}$ and $\mathbf{sides}$ (obliques).

2. How should Dynamic Standing Knee Raises be performed for core work? The key is to $\mathbf{lift}\mathbf{your}\mathbf{knees}\mathbf{higher}\mathbf{than}\mathbf{your}\mathbf{hips}$, ideally to your chest. The goal is to work your core by $\mathbf{lifting}\mathbf{your}\mathbf{legs}\mathbf{as}\mathbf{high}\mathbf{as}\mathbf{possible}$.

3. What is the difference between Dynamic Standing Knee Raises and Butt Kickers? $\mathbf{Dynamic}\mathbf{Standing}\mathbf{Knee}\mathbf{Raises}$ involve bringing your $\mathbf{knees}\mathbf{to}\mathbf{your}\mathbf{chest}$. $\mathbf{Butt}\mathbf{Kickers}$ are similar, except you are $\mathbf{kicking}\mathbf{your}\mathbf{feet}\mathbf{behind}\mathbf{you}$ instead, while $\mathbf{maintaining}\mathbf{a}\mathbf{straight}\mathbf{body}\mathbf{posture}$.

4. What is the benefit of incorporating Pogo Jumps into a core warm-up? Pogo Jumps activate various muscles in the $\mathbf{trunk}$. By $\mathbf{lifting}\mathbf{your}\mathbf{arms}\mathbf{up}\mathbf{while}\mathbf{jumping}$ and incorporating a $\mathbf{slight}\mathbf{twist}$, you engage different areas of your core.

5. What is the key form and muscle focus of Assisted Narrow Squats? This exercise targets the $\mathbf{lower}\mathbf{abs}\mathbf{and}\mathbf{lower}\mathbf{back}$. Use a sturdy support to assist you while squatting with $\mathbf{feet}1-2\mathbf{inches}\mathbf{apart}$. Focus on $\mathbf{flexing}\mathbf{your}\mathbf{ankles}$, $\mathbf{maintaining}\mathbf{a}\mathbf{straight}\mathbf{back}$, $\mathbf{squeezing}\mathbf{your}\mathbf{legs}\mathbf{together}$, and $\mathbf{tilting}\mathbf{your}\mathbf{pelvis}$ at the bottom position.

6. Describe the Donkey Kick and a combined exercise for core work. Start in a $\mathbf{tuck}\mathbf{plank}\mathbf{position}$, $\mathbf{lean}\mathbf{slightly}\mathbf{forward}$, $\mathbf{get}\mathbf{your}\mathbf{legs}\mathbf{off}\mathbf{the}\mathbf{ground}$ and $\mathbf{kick}\mathbf{behind}$, then $\mathbf{tuck}\mathbf{back}\mathbf{and}\mathbf{land}$. It can be combined with $\mathbf{mountain}\mathbf{climbers}$ (knees forward to the chest from a full plank).

7. How can the Side Plank be made more advanced? The basic side plank works the $\mathbf{obliques}$. For an advanced variation, $\mathbf{raise}\mathbf{one}\mathbf{leg}\mathbf{up}\mathbf{to}\mathbf{make}\mathbf{an}“X”\mathbf{shape}$, which $\mathbf{increases}\mathbf{the}\mathbf{imbalance}$ and $\mathbf{activates}\mathbf{your}\mathbf{entire}\mathbf{body}$.

8. What is the difference between the Superman and Scorpio exercises?

• Superman: $\mathbf{lift}\mathbf{your}\mathbf{chest},\mathbf{shoulders},\mathbf{and}\mathbf{thighs}\mathbf{off}\mathbf{the}\mathbf{floor}$ with $\mathbf{arms}\mathbf{and}\mathbf{legs}\mathbf{extended}$.

• Scorpio: $\mathbf{bend}\mathbf{your}\mathbf{knees}\mathbf{at}\mathbf{a}90-\mathbf{degree}\mathbf{angle}$ with $\mathbf{feet}\mathbf{pointing}\mathbf{to}\mathbf{the}\mathbf{sky}$. $\mathbf{Bring}\mathbf{your}\mathbf{elbows}\mathbf{towards}\mathbf{your}\mathbf{body}$, keeping hands up. This builds $\mathbf{scapular}\mathbf{mobility}$ and strengthens the $\mathbf{lower}\mathbf{back}\mathbf{curve}$.

9. What is necessary to see results besides core exercises? To get results, it's important to $\mathbf{combine}\mathbf{core}\mathbf{exercises}$ with a $\mathbf{balanced}\mathbf{diet}$ and a $\mathbf{full}\mathbf{calisthenics}\mathbf{routine}$, maintaining $\mathbf{consistency}$ and $\mathbf{proper}\mathbf{form}$.