Calisthenics Definition

According to Wikipedia, Calisthenics (also known as 'street workout') is a form of bodyweight training.

Or more precise, it is the art of using your body weight as resistance to develop your physique. 

Here is a snippet of the exact definition:

Calisthenics training uses minimal equipment and is intended to increase strength, fitness and flexibility through different exercises.

Common exercises are:

• chin ups, 
• push ups,
• squats,
• dips;
• and leg raises.

The beautiful thing about calisthenics?

You can do it anywhere. Anytime.

The entire world becomes your gym. How exciting is that?

And you aren't the first one. 

For example, a quick Google search shows that calisthenics has gotten quite popular:

Just look at the sharp increase from 2013 to 2014 of more than 109%:

But before you become one of those people, you need to be prepared.

Why?

Because although you only use your own body weight.

It does not mean that you cannot get injured.

In the ultimate calisthenics guide for beginners, you will find an entire chapter dedicated to:

• injuries;
• recovery from injuries;
• and prevention of injuries.

The good news?

With the tips and workout plans in this post,  you should be up and running in no time.

Ready for an adventure?

The Best Calisthenics Goals

You will NEVER arrive anywhere if you don't know where you are going.

So the first question you need to ask yourself is:

"Where do I want to go?"

A quick Reddit search for example shows that a lot of beginners struggle with that question:

In fact, there are tons and tons of topics on goal setting:

So, it's clearly something you will struggle with as a beginner.  

And here is the key to crush your goals THIS year:

An implementation intention.

According to the British Journal of Health and Psychology, people who use implementation intentions increase their chances of following up on a new habit by 200%.

What is it?

A simple 1 sentence statement:

I want to (WHAT), at (WHEN) in the (WHERE).

For example:

"I want to do 3 full body circuits (what), at 11:30 on Wednesdays and Fridays (when) in the garage (where)."

It's clear, either you do 3 circuits or not.

And because it's clear you are more likely to ACTUALLY do it. 

That wasn't hard, right?

And take some time to notice what setting goals does to your emotions. 

You feel excitement, because it SUPERCHARGES your brain. 

That is...

...if it's clearly defined.

Now, it's time for the fun part.

Warming Up

In the coming months, you will make some amazing progress.

Especially if you are consistent.

But what you need first, is a basic level of strength. 

To get the best possible start for the six month workout schedule, you need to be able to complete the 'get ready' routine:

Lacking the strength for these exercises?

Need to start from scratch?

Don't worry about it.

If you don't have the basics down yet, you can use regressions to work on those first.

What are regressions?

"Regressions are easier versions of the same exercise."

You can use the 'almost there! routine' below for 4-6 weeks until you can move on to the get ready routine:

• Your pulling strength/back: chin ups.
• Your pushing strength/chest: dips and push ups.
• Lower body/legs: squats.
• Or your core/abs: leg raises.

Can you do the requirements for the given amount of cycles?

You are ready to start your six months of bodyweight training.

Is this plan perfect for everyone?

NO.

It's a foundation that you can use for a new body. 

But you can always customise it to your needs.

That's your responsibility.

The Harsh Truth About Your Calisthenics Progress

How fast do you think you will see progress?

One day?

One week?

One month?

Here is the harsh truth: 

Progress does not work the way you think it does. 

And you will see progress depends on a million different factors.

But if you stick to this plan, your training routine will not be holding you back.

There will be periods however, where you expect to improve exponentially.

Unfortunately, there will be a lot of days where you feel like you are going nowhere.

But if you are patient and consistent.

Your progress will look like this:

Knowing what you can expect will keep you motivated.

Hit a flatline or a small dip?

Keep working.

You are about to reach a new peak.

Do NOT forget this.

Focus on the long-term progress. The red dotted line.

Why?

It will set you apart from 99% of beginners who quit after their first month.

Let's move on to the first month!

Important: Make sure you complete the number of reps. 

Too easy?

Complete 5 cycles before moving on to the next month.

Here is your weekly workout schedule:

If you start on a Monday, aim to have 1 day of rest in between your workout days.

Each day of rest will give you enough time to recover.

Remember:

This is the bare minimum amount of calisthenics training to get results as a beginner.

Don't expect too many visible changes.

Focus on making training part of your life.

Go from doing calisthenics.

To being someone who does calisthenics. 

It becomes part of your identity.

When that happens, it does not matter how long it takes.

You will get those results.

Because you become someone who has those results. 

It took you many years to develop the body you have right now.

It will take more than a few weeks to transform it.

But, you are on your way.

Reading this is the first result on the road to making calisthenics part of your life. 

And you are just getting started...

Training Tip - Use The Power Of Variety

Quickly bored?

I know.

I'm not expecting you to change into a military-style elite level athlete.

Especially not overnight.

But the routine you have, if done consistently will give you HUGE improvements.

The challenge?

Your brain is wired to get a small jump of reward every time you do something new, while keeping things challenging enough. 

That's why some people spend more time on playing video games than would be good for them. 

Game developers are extremely good at getting you into the flow zone.

In other words:

You can use the flow principle to your advantage by switching your training when you start losing motivation as a result of boredom. 

Increase the difficulty once things become too easy.

And find the sweet spot for yourself. 

How?

• Be patient;
• make progress;
• and have fun.

So, when you feel unmotivated add more variety during these 6 months.

For example:

Now that's more than enough variety to keep you going, right?

Let's see where month 2 will take you. 

Training Tip - Perform Your Exercises Like A Surgeon

When I first started with calisthenics, I didn't care about how well I was doing the repetitions

All I cared about was how much repetitions I was doing. 

But there is a VERY big difference between doing a push up correctly 5 times.

And doing a push up incorrectly 10 times. 

You will be way stronger and injury free down the road if you do it the right way.

It's about having the right mindset. 

Just like making a pie.