The 7 Golden Rules of Calisthenics for Beginners

The 7 Golden Rules of Calisthenics for Beginners

Fitness is simple, and calisthenics is in the center.

Then there is everything else: training method, nutrition, sleep, and even lifestyle!

With calisthenics, you rely on your own body to build strength, endurance, flexibility, and coordination.

Here are my 7 golden rules to help you embark on your calisthenics journey.

Calisthenics: What Is It Really?

Calisthenics is about embracing your own body’s potential without relying on complicated machines. This form of exercise focuses on fundamental movements like pulling and pushing, which can be progressively intensified.

It's accessible and appealing to everyone, regardless of fitness level.

Calisthenics emphasizes movement quality and skill acquisition rather than just aesthetics. Whether it's mastering a muscle-up or holding a handstand, the goal is to see tangible improvements week by week.

1. How to Train Calisthenics

Always work on foundational movements, regardless of your level.

These movements never get old:

• Pull-ups
• Push-ups
• Dips
• Squats
• Core hinges

Master these basics, and continually challenge yourself with harder variations, reduced rest times, added weights, or friendly competitions. The sky's the limit!

2. Calisthenics Splits and Workout Scheduling: How to Build a Calisthenics Workout Plan

Creating a calisthenics workout plan is essential for structured progress.

Here's how to schedule your workouts based on your experience level:

• Beginners: 3 times a week
• Intermediate: 4-5 times a week
• Advanced: 6 times a week

Split Options:

• Pull (or pull/push)
• Push (or pull/push)
• Legs
• Full body
• Skills

Alternatively, you can opt for upper body/lower body splits and a day to focus on skills and mobility.

Example for a beginner athlete:

• Monday: Full body, focus upper body (2/3 upper body, 1/3 lower body)
• Tuesday: 1 mile run
• Wednesday: Pull/push
• Friday: Full body, focus lower body (1/3 upper body, 2/3 lower body)
• Saturday: mobility
• Sunday: stretching/recreational sport/hiking/cycling etc…

Example for intermediate athlete:

• Monday: Pull/Push
• Tuesday: Legs
• Wednesday: 1-2 mile run
• Thursday: Pull/Push
• Friday: Full body (lower body focus)
• Saturday: Skills and mobility
• Sunday: active rest day, skills, running

Example for an advanced athlete:

• Monday: Legs
• Tuesday: Pull
• Wednesday: 2 mile Run + Legs
• Thursday: Push
• Friday: Legs
• Saturday: Skills or Pull/push
• Sunday: active rest day, skills + 2 mile run
  

3. Mobility

Mobility is crucial for preventing injuries and improving performance. Focus on:

• Upper body: external shoulder rotation
• Lower body: internal hip rotation
• Twisting and rib cage symmetry
• Back extensions

Incorporating mobility exercises into your calisthenics workout plan ensures longevity and progress in your calisthenics journey.

4. Running + Form

Running complements your calisthenics routine by enhancing cardiovascular fitness and keeping you lean.

For sprints, focus on:

• Keep your knees high.
• Avoid over-striding; your foot should hit the ground under your knee.
• Land on your mid-foot, not your heels or toes.
• Use a vortex/spiral-like foot motion, propelling through your big toe.
• End each step with a heel-to-butt motion for maximum speed.
• Use your arms for propulsion.
• Lean slightly forward initially and stand taller at top speed.

For longer runs (2-5 miles), adapt your form by leaning forward as if you’re falling slightly and let your feet catch you each step. Maintain a tall chest and tucked-back shoulders for optimal form.

5. Breathing

Effective breathing techniques can significantly impact your calisthenics performance.

Practice the following:

• Deep 30-breath method
• Longer exhales than inhales during training
• Breathing upside down
• Breathing during intense movements (handstands, front lever, back bridges, flags, etc.)

Incorporate these breathing techniques into your calisthenics workout plan to enhance endurance and overall performance.

6. Nutrition

Nutrition plays a critical role in achieving your calisthenics goals. Focus on:

• Calorie deficit for fat loss
• Nutrient-dense foods
• Proper meal timing: Maintain a 12-hour fasting window (e.g., finish dinner at 9 PM, breakfast at 9 AM)
• Intuitive eating: 2-3 portions of protein per day.
• Balanced protein sources: Beef (1x per week), Fish (3x per week), Chicken (2x per week), Pork (1x per week), eggs (2-4 eggs every morning)
• Portion control: Match portion sizes to the size of your hand. Your hand is the perfect portion! You already know when you over-eat. Don't do it!

These nutritional guidelines support your calisthenics course, fueling your body for optimal performance and recovery.

Make sure to consult with a certified nutritionist if you have food allergies, medical conditions or dietary restrictions!

7. Sleep

Quality sleep is paramount for health and longevity. Aim for 7-9 hours of sleep per night, prioritizing deep sleep hours between 10 PM and 2 AM.

Stretch before bed to release the day’s tension and improve sleep quality.

Join my Online Calisthenics Course

Ready to take your calisthenics journey to the next level?

I have implemented these 7 golden rules in the Online Calisthenics App! Join me for personalized coaching and a detailed calisthenics workout plan tailored to your level.

Train with me and unlock your full potential today!

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Calisthenics Training FAQ’s
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What is Calisthenics Training?


Calisthenics training, derived from the Greek words "Kalos" (beauty) and "Sthenos" (strength), focuses on achieving physical and mental fitness through bodyweight exercises. Modern calisthenics integrates elements of traditional calisthenics, acrobatics, gymnastics, yoga, and even breakdancing and parkour. This versatile training method allows you to perform effective workouts anywhere, anytime, without the need for expensive gym equipment.

How is Calisthenics different from traditional fitness?


Traditional gym routines can be monotonous and often require costly memberships, with results that may vary. Calisthenics offers a dynamic alternative. By combining aerobic and anaerobic exercises, calisthenics helps you burn fat, build lean muscle, and develop impressive strength and skills. You can enjoy the freedom of training both outdoors and indoors, and become part of a supportive community that keeps you motivated and committed to your fitness journey.

Do I need to be in shape before starting a Calisthenics workout plan?


Absolutely not! Whether you’re a beginner or currently overweight, you can start right away. My online calisthenics course is tailored for all fitness levels. The program will guide you in achieving your goals, whether it's gaining strength, improving mobility, building lean muscle, or losing fat.

Can I build muscle with a Calisthenics workout plan?


Yes, you can! Calisthenics is a progressive and functional training discipline that uses your body weight as resistance. This effective system helps you shed fat, build strength, increase mobility, and enhance endurance, all while sculpting lean muscle. The calisthenics workout plan is designed to deliver impressive results over time.

What are the benefits of following a Calisthenics workout plan?


Following a calisthenics workout plan offers numerous benefits, including improved overall strength, increased muscle tone, enhanced flexibility, better endurance, and greater mobility. Additionally, it promotes mental well-being, as the exercises require concentration and discipline. Training with your body weight also reduces the risk of injury and can be done anywhere, making it a highly convenient option.

How can I get started with a Calisthenics course?


Starting with a calisthenics course is easy. My beginner-friendly online calisthenics course provides you with comprehensive workout plans, instructional videos, and a posture program to ensure you have the flexibility and mobility needed for your calisthenics journey. The course is designed to help you progress safely and effectively, no matter your starting fitness level.

What equipment do I need for a Calisthenics workout plan?


One of the great advantages of calisthenics is that it requires minimal equipment. Most exercises use your body weight, so all you need is a comfortable space to move around. However, having access to a pull-up bar, dip bars, or resistance bands can enhance your workouts and provide additional training variety.

How often should I train with a Calisthenics workout plan?


Consistency is key in any fitness regimen. For optimal results, aim to train 3-5 times per week with a mix of strength, flexibility, and endurance exercises. My calisthenics course includes a structured workout plan to help you stay on track and achieve your fitness goals.

Can calisthenics help with weight loss?

Yes, calisthenics can be highly effective for weight loss. The combination of aerobic and anaerobic exercises in a calisthenics workout plan helps you burn calories, increase your metabolism, and build lean muscle, all of which contribute to fat loss. Consistent training, combined with a balanced diet, will yield the best results.