The Ultimate Guide to

Calisthenics
 Introduction
Welcome to the World of Calisthenics
Imagine a workout regimen that uses minimal equipment, relies on your
body weight, and can be performed almost anywhere—from parks to your
living room. Welcome to calisthenics, a form of exercise where gravity is
your gym. The beauty of calisthenics lies in its simplicity and its roots in
the very movements we perform daily. Whether it's pulling ourselves up,
pushing away from surfaces, squatting, or balancing, calisthenics takes
these natural movements and turns them into a comprehensive workout
that improves strength, flexibility, and endurance.

A Journey Through Time

The term 'calisthenics' comes from the Greek words 'kalos' (καλός),
meaning 'beautiful', and 'sthenos' (σθένος), meaning 'strength'. It's a
practice as ancient as it is effective, with origins dating back to the early
Greeks who championed physical fitness as a cornerstone of excellence
in both body and mind. Over centuries, calisthenics evolved, finding its
place in military training, physical education programs, and the modern
fitness world. Today, it is celebrated not only for its efficiency and
accessibility but also for its ability to forge a connection between
physical fitness and aesthetic beauty.

Copyright 2024 GymDivisionGear - the Ultimate Guide To Calisthenics

 The Power of Calisthenics
Embarking on a calisthenics regimen offers a
multitude of benefits. It promotes muscle growth,
improves balance, and enhances flexibility—all
through movements that can be tailored to any
fitness level. Unlike traditional weightlifting, where
the focus is often on isolated muscles, calisthenics
involves compound movements that engage
multiple muscle groups simultaneously. This
approach not only builds functional strength but
also ensures a harmonious development of the
physique. Moreover, calisthenics emphasizes
progression and mastery of one's own body,
encouraging a mindset of growth and resilience.

For those seeking a fitness routine that is versatile,

sustainable, and deeply rooted in the harmony
between strength and beauty, calisthenics is a
perfect choice. Whether you are a beginner looking
to establish a solid fitness foundation or an athlete
aspiring to new heights of performance,
calisthenics offers a path that is as challenging as it
is rewarding.

As we delve into this guide, we invite you to explore

the world of calisthenics. Discover the exercises,
routines, and principles that can transform your
physical and mental well-being. Embrace the
journey, and let the beauty of strength become a
part of your everyday life.
Copyright 2024 GymDivisionGear - the Ultimate Guide To Calisthenics
 Calisthenics, characterized by its simplicity and
reliance on bodyweight exercises, offers a myriad of
benefits that extend beyond mere physical strength.
This fitness discipline encompasses a holistic approach
to well-being, emphasizing functionality, flexibility,
and mental health alongside traditional markers of
fitness. Here are some of the key benefits that
practitioners of calisthenics can expect:

Copyright 2024 GymDivisionGear - the Ultimate Guide To Calisthenics

 The Benefits of Calisthenics

1. Accessibility: 6. Cardiovascular Health:

One of the most appealing aspects of calisthenics is its accessibility. Calisthenics routines often include aerobic exercises, which help in
There's no need for expensive equipment or gym memberships. boosting heart health. The dynamic nature of these workouts
With exercises that utilize your body weight, calisthenics can be improves cardiovascular endurance and efficiency.
practiced anywhere, from the comfort of your home to a local park.

2. Improved Muscle and Strength Gain: 7. Weight Management:

Calisthenics exercises are designed to improve functional strength By combining strength training with aerobic elements, calisthenics
by using natural body movements. This not only helps in building can be an effective tool for weight management. It aids in burning
muscle but also ensures that the strength gained is applicable in calories, building muscle, and improving metabolism.
everyday activities.

3. Enhanced Flexibility and Mobility: 8. Mental Well-being:

Calisthenics not only focuses on physical strength but also promotes
Regular practice of calisthenics incorporates a range of motion that
mental health. The discipline and focus required in mastering
naturally enhances flexibility and mobility. Exercises such as lunges,
movements can enhance cognitive function, while the physical
squats, and stretches contribute to a more limber and agile body,
activity itself releases endorphins, boosting mood and reducing
reducing the risk of injuries.
stress.

4. Better Balance and Coordination: 9. Community and Social Engagement:

Through the use of compound movements that engage multiple The calisthenics community is known for its supportive and inclusive
muscle groups simultaneously, calisthenics improves overall body nature. Practitioners often share tips, progress, and encouragement,
balance and coordination. This is beneficial not only in performing fostering a sense of belonging and motivation.
physical activities but also in preventing falls and related injuries.

10. Long-term Sustainability

5. Scalability:
Whether you are a beginner or an advanced athlete, calisthenics Due to its emphasis on natural body movements and progression,
offers a scalable approach to fitness. Exercises can be modified or calisthenics is a form of exercise that can be sustained over the long
intensified to match your skill level, making it a suitable option for term. It encourages a lifestyle of fitness rather than short-term
everyone. gains.

Copyright 2024 GymDivisionGear - the Ultimate Guide To Calisthenics

 Chapter 1:
Getting Started with Calisthenics
Understanding the Basics: What You Need to Know Before You Start
Before diving into the world of calisthenics, it's crucial to understand what it
entails. At its core, calisthenics involves using your body weight and gravity as
resistance to build strength, flexibility, and endurance. Unlike traditional
weightlifting, which often focuses on isolating specific muscles, calisthenics
exercises engage multiple muscle groups simultaneously, promoting functional
strength and a balanced physique.

Key concepts include:

Progressive Overload: Gradually increasing the difficulty of exercises to challenge your

muscles and continue making gains.
Repetition and Sets: Understanding how many times to perform an exercise (repetitions) and how
many rounds of those repetitions (sets) is crucial for structuring your workout.
Rest and Recovery: Adequate rest between sets and workouts is essential for muscle recovery
and growth.

Equipment: What You Need and What You Don’t

One of the advantages of calisthenics is its minimal equipment
requirement. However, certain tools can enhance your practice:

Pull-up Bar: Essential for exercises like pull-ups and chin-ups.

Parallel Bars: Useful for dips and leg raises.
Exercise Mat: Provides comfort and support for floor exercises.
Resistance Bands: Offer a way to add resistance or assistance, depending on the exercise.

While these tools are beneficial, you can also start without them, using household items or
playground equipment as substitutes.

Setting Up Your Space for Calisthenics Workouts

Creating a dedicated workout space can help establish a routine and keep you motivated.
Consider:
Space: Ensure you have enough room to perform movements like push-ups and squats without
restriction.
Surface: A flat, stable surface is crucial for safety, especially for balance-based
exercises.
Accessibility: Keep your workout area free from clutter and easily accessible to
encourage regular use.

Warm-up Routines to Start Your Workout Safely

A proper warm-up increases blood flow to the muscles and prepares your body and mind for
exercise, reducing the risk of injury. A good calisthenics warm-up might include:

Dynamic Stretches: Movements like arm circles and leg swings to loosen up the joints.
Light Cardio: A short jog, jumping jacks, or skipping rope to get your heart rate up.
Specific Warm-up Exercises: Low-intensity versions of the exercises you'll be performing in
your workout.

Copyright 2024 GymDivisionGear - the Ultimate Guide To Calisthenics

 Chapter 2: Fundamental Calisthenics Exercises

Diving into calisthenics means getting acquainted with its core exercises. These
foundational movements lay the groundwork for a well-rounded fitness routine,
targeting various muscle groups and improving overall strength, flexibility, and
endurance. In this chapter, we'll explore each fundamental exercise in detail,
covering proper form, common mistakes, and beginner-friendly tips.

Push-ups: The Upper Body Builder

Push-ups are a staple of calisthenics, known for
their effectiveness in strengthening the chest,
shoulders, triceps, and core.

Proper Form: Keep your body in a straight line

from head to heels, hands slightly wider than
shoulder-width. Lower your body until your chest
nearly touches the ground, then push back up.
Common Mistakes: Sagging hips, flaring elbows,
and shallow movements.
Beginner Tips: Start with knee push-ups or
incline push-ups to build strength.

Pull-ups and Chin-ups: The Back and Bicep

Sculptors
These exercises are excellent for targeting the
upper back and biceps, requiring a pull-up bar
for execution.

Proper Form (Pull-ups): Grip the bar with palms

facing away, pull your body up until your chin
clears the bar, then lower back down.
Proper Form (Chin-ups): Similar to pull-ups, but
with palms facing towards you, focusing more on
bicep engagement.
Common Mistakes: Kipping or using momentum,
incomplete range of motion.
Beginner Tips: Begin with negative pull-ups or
use resistance bands for assistance

Copyright 2024 GymDivisionGear - the Ultimate Guide To Calisthenics

Squats: The Lower Body Powerhouse
Squats focus on the quadriceps, hamstrings,
glutes, and core, promoting lower body
strength and mobility.

Proper Form: Feet shoulder-width apart, squat

down as if sitting back into a chair, keeping
your chest up and knees behind your toes. Rise
back to the starting position.
Common Mistakes: Letting knees cave in, not
squatting deep enough, rounding the back.
Beginner Tips: Practice with a chair behind you
for guidance on depth and form.

Dips: Triceps and Chest Enhancement

Performed on parallel bars, dips are
effective for working the triceps, chest,
and shoulders.

Proper Form: Grip the bars, lower your body by

bending your arms, keeping elbows close to your
body, then push back up.
Common Mistakes: Leaning forward too much, not
going low enough, flaring elbows.
Beginner Tips: Start with bench dips to build
strength before moving to parallel bars.

Leg Raises: Core Strengthening

Leg raises can be done hanging from a pull-
up bar or lying on the ground, targeting the
abdominals and hip flexors.

Proper Form: Forearms on the ground, body in a

straight line from head to heels. Hold the
position, keeping your core tight.
Common Mistakes: Raising or sagging hips,
holding the breath.
Beginner Tips: Start with shorter intervals,
gradually increasing time as your endurance
improves.

Planks: The Core Stabilizer

Planks work the entire core, improving
stability and posture.

Proper Form: Keep your legs straight, raise

them to a 90-degree angle, then slowly
lower back down.
Common Mistakes: Swinging, bending the
knees, arching the back.
Beginner Tips: Begin with knee raises or
lying leg raises to gradually increase core
strength

Copyright 2024 GymDivisionGear - the Ultimate Guide To Calisthenics

 Chapter 3: Building Your Calisthenics Routine

Creating an effective calisthenics routine is about more than just the

exercises; it's about how you organize, vary, and progress them to meet your
fitness goals. This chapter will guide you through setting up a balanced workout
plan, understanding the principles of progressive overload, and providing sample
routines for different levels of practitioners.

Designing a Balanced Routine

A balanced calisthenics routine targets all major muscle groups,
incorporates a mix of strength, flexibility, and endurance training,
and allows for adequate rest. Here are key considerations:
Frequency: Aim for 3-5 workout days per week, depending on your goals and recovery needs.
Variety: Include a mix of exercises to target different muscles and promote overall balance.
Intensity: Adjust the intensity by modifying exercises, increasing reps, or reducing rest time.
Progression: Gradually increase the difficulty of exercises to challenge your muscles and prevent
plateaus.

The Principle of Progressive Overload

Progressive overload is essential for continuous
improvement. In calisthenics, this can be achieved by:

Increasing Repetitions: Adding more reps to your sets as you get stronger.
Elevating Intensity: Moving to more challenging variations of exercises.
Reducing Rest Time: Shortening rest intervals between sets to increase intensity.
Incorporating Weight: Adding weight vests or belts for added resistance.

Sample Workout Plans

Beginner Plan:

Monday: Push-ups (3 sets of 8-12 reps), Squats (3 sets of 15 reps), Planks (3 sets
of 30 seconds)
Wednesday: Pull-ups (3 sets of 5-8 reps or assisted reps), Dips (3 sets of 8-12
reps), Leg Raises (3 sets of 10 reps)
Friday: Repeat Monday's workout with slight modifications or increased reps

Intermediate Plan:

Monday: Wide Push-ups (4 sets of 12-15 reps), Pistol Squats (3 sets of 8 reps per
leg), Side Planks (3 sets of 45 seconds per side)
Wednesday: Chin-ups (4 sets of 8-12 reps), Parallel Bar Dips (4 sets of 12-15
reps), Hanging Leg Raises (3 sets of 12 reps)
Friday: Diamond Push-ups (4 sets of 12-15 reps), Bulgarian Split Squats (3 sets
of 10 reps per leg), L-Sit (3 sets of 20 seconds)

Advanced Plan:

Monday: One-Arm Push-ups (3 sets of 6-8 reps per arm), One-Leg Squats (4 sets of 12
reps per leg), Front Lever Tuck Holds (3 sets of 20 seconds)
Wednesday: Muscle-Ups (4 sets of 6-8 reps), Handstand Push-ups (3 sets of 8-10
reps), V-Ups (4 sets of 15 reps)
Friday: Planche Push-ups (3 sets of 8-10 reps), Advanced Pistol Squats (3 sets of 8
reps per leg), Dragon Flags (3 sets of 6-8 reps)

Copyright 2024 GymDivisionGear - the Ultimate Guide To Calisthenics

 Chapter 4: Advanced Techniques and Exercises
As you progress in your calisthenics journey, mastering the fundamentals opens
the door to more advanced techniques and exercises. These challenging movements
not only require strength but also a high degree of skill, balance, and body
control. This chapter will introduce you to some of the most coveted advanced
calisthenics exercises, offering training tips and safety advice to help you
safely progress towards these impressive feats.

Muscle-Ups: The Ultimate Upper Body Exercise

The muscle-up is a powerful move that
transitions from a pull-up into a dip,
engaging the back, chest, arms, and shoulders.

Training Tips: Focus on strengthening your

pull-ups and dips separately. Practice
explosive pull-ups to generate the momentum
needed for the transition. Use resistance
bands for assistance and gradually decrease
the support as you get stronger.
Safety Precautions: Warm up thoroughly,
especially your shoulders, to prevent
injury. Ensure your pull-up bar is stable
and secure.

Copyright 2024 GymDivisionGear - the Ultimate Guide To Calisthenics

 Chapter 4: Advanced Techniques and Exercises

Front and Back Levers: Core and Upper Body Mastery

Front and back levers challenge your core and upper
body in a horizontal hold, requiring significant
strength and control.

Training Tips: Start with tuck variations, gradually

extending one leg at a time until you can fully extend
both legs. Use resistance bands for support if needed.
Safety Precautions: Practice over a soft surface and
master the art of dismounting safely to avoid falls.

Copyright 2024 GymDivisionGear - the Ultimate Guide To Calisthenics

 Chapter 4: Advanced Techniques and Exercises

The Planche: The Pinnacle of Pushing Strength

Achieving a planche, where you hold your body
parallel to the ground in a push-up position,
is a true testament to strength and balance.

Training Tips: Begin with planche leans and gradually

progress through tuck, straddle, and full planche
variations. Focus on building wrist strength and
flexibility.
Safety Precautions: Use wrist wraps or parallettes to reduce
strain. Incorporate rest and recovery, as the planche puts
significant stress on the joints.

Copyright 2024 GymDivisionGear - the Ultimate Guide To Calisthenics

Chapter 4: Advanced Techniques and Exercises

The Human Flag: Side Plank Taken to the Extreme

The human flag requires you to hold your body
horizontally in the air, showcasing incredible core,
arm, and shoulder strength.

Training Tips: Strengthen your core, shoulders, and grip

with specific exercises like hanging leg raises, oblique
crunches, and pull-ups. Practice the flag by starting in a
tuck position and gradually extending your legs as you gain
strength.
Safety Precautions: Ensure the pole or apparatus you're
using is secure. Begin your practice close to the ground to
minimize fall risk.

Copyright 2024 GymDivisionGear - the Ultimate Guide To Calisthenics

 Chapter 5: Nutrition and Recovery
Achieving success in calisthenics is not solely about the workouts themselves; it’s
equally about how you fuel and care for your body outside of training. This chapter will
delve into the pillars of nutrition and recovery, emphasizing their roles in enhancing
performance, promoting muscle growth, and ensuring long-term health and well-being.

Nutrition Fundamentals for Calisthenics

Proper nutrition provides the energy and building blocks needed for muscle
recovery and growth, making it a cornerstone of any fitness regimen.

Macronutrients: Understand the balance of carbohydrates (for energy), proteins (for muscle
repair and growth), and fats (for hormone production and vitamin absorption). Aiming for a
balanced intake that supports your activity level is key.
Micronutrients: Vitamins and minerals support overall health and performance. Focus on a
varied diet rich in fruits, vegetables, lean proteins, whole grains, and healthy fats to cover
your micronutrient needs.
Hydration: Water plays a critical role in every bodily function. Adequate hydration improves
performance, aids in recovery, and prevents injuries. Aim to drink at least 8 glasses of water
a day, more if you are active or live in a hot climate.
Timing: When you eat is nearly as important as what you eat. Consuming a mix of carbohydrates
and proteins before and after workouts can help fuel your sessions and aid in recovery.

Recovery Techniques
Recovery is when your body repairs and strengthens itself. Incorporating effective
recovery techniques can enhance your progress and prevent burnout.

Active Recovery: Light activities on your rest days, such as walking or yoga, can help
maintain mobility and facilitate muscle recovery.
Sleep: Quality sleep is crucial for recovery. Aim for 7-9 hours per night to allow your
body to repair and grow stronger.
Stretching and Mobility Work: Regular stretching improves flexibility, reduces the risk of
injury, and can aid in muscle recovery. Incorporating mobility exercises helps maintain a
full range of motion across your joints.
Stress Management: Chronic stress can impede recovery and growth. Techniques such as
meditation, deep-breathing exercises, and mindfulness can help manage stress levels.

Supplemental Training
Incorporating additional training methods can complement your
calisthenics routine and aid in overall fitness and recovery.
Flexibility Training: Yoga or Pilates can improve flexibility, core strength, and mental
focus, benefiting your calisthenics performance.
Strength Training: Adding weight training or resistance band exercises can enhance muscle
strength and endurance, providing a beneficial cross-training effect.
Cardiovascular Training: Activities like running, cycling, or swimming improve heart health
and endurance, supporting overall fitness.

Conclusion
Your journey in calisthenics is not just about the hours spent training but also about how you
support your body through nutrition and recovery. By adopting a holistic approach that includes
balanced nutrition, strategic recovery practices, and supplemental training, you can maximize your
performance, ensure sustainable progress, and maintain a healthy, active lifestyle. Remember, the
goal is not only to build a stronger body but to foster resilience, health, and well-being that
extends beyond physical fitness.

Copyright 2024 GymDivisionGear - the Ultimate Guide To Calisthenics

 Best Supplements

1. Whey Protein 6. Vitamin D

Benefits: Supports muscle repair and growth by providing a high- Benefits: Essential for bone health, immune function, and has been
quality source of protein and essential amino acids. linked to improved muscle function.
Best for: Post-workout recovery and ensuring you meet your daily Best for: Individuals not getting enough sunlight exposure,
protein requirements. supporting general health.

2. Creatine Monohydrate 7. Caffeine

Benefits: Enhances strength, increases lean muscle mass, and helps Benefits: Improves focus and energy, increases endurance, and can
muscles recover more quickly during exercise. enhance fat loss by increasing metabolic rate.
Best for: Strength and power athletes, or anyone looking to improve Best for: Pre-workout energy boost and improved workout
performance and muscle mass. performance.

3. (BCAAs) 8. L-Glutamine
Branched-Chain Amino Acids

Benefits: Consists of three essential amino acids (leucine,

Benefits: May help with muscle recovery and immune system
isoleucine, and valine) that promote muscle protein synthesis and
support, especially during periods of intense training.
increase muscle growth over time. They can also help reduce fatigue
Best for: Recovery after long and strenuous workouts.
and muscle soreness.
Best for: Support during intense workouts and aiding recovery.

4. Beta-Alanine 9. Multivitamin
Benefits: Increases muscle endurance by buffering lactic acid, Benefits: Fills nutritional gaps in your diet, ensuring you get the
allowing for more prolonged and intense training sessions. essential vitamins and minerals necessary for optimal health and
Best for: High-intensity workouts where endurance and power are performance.
crucial. Best for: Daily health support and ensuring a wide range of
nutrients.

10. ZMA
5. Fish Oil (Omega-3 Fatty Acids) (Zinc, Magnesium, and Vitamin B6)

Benefits: Supports heart health, cognitive function, and has anti- Benefits: Promotes muscle growth and recovery and helps improve
inflammatory properties which can aid in recovery. sleep quality, which is crucial for recovery.
Best for: Overall health support and enhanced recovery. Best for: Support for recovery, particularly in sleep quality and
muscle repair.

When considering supplements, it's crucial to:

Ensure you're not allergic to any ingredients.

Understand the proper dosage and timing for optimal results.
Consider consulting with a healthcare professional, especially if you have pre-existing
health conditions or are taking other medications.

Supplements can provide a significant advantage in achieving your fitness goals when
used correctly and in conjunction with a balanced diet and consistent exercise program.

Hydration

Staying well-hydrated is crucial for optimal performance and

recovery. Aim for at least 3.7 liters of water per day for men,
adjusting based on workout intensity and ambient temperature.

Copyright 2024 GymDivisionGear - the Ultimate Guide To Calisthenics

 Chapter 6: Community and Motivation
Embarking on a calisthenics journey can be both exciting and challenging. One of
the most powerful sources of inspiration and support comes from being part of a
community. This chapter explores the importance of community and motivation in
calisthenics, offering insights on finding like-minded individuals, setting and
achieving goals, and staying inspired throughout your journey.

Finding and Joining Calisthenics Communities

The calisthenics community is known for its welcoming and supportive
nature. Here’s how to connect:

Local Parks and Outdoor Gyms: These are often gathering spots for calisthenics
enthusiasts. Don’t hesitate to introduce yourself.
Social Media and Online Forums: Platforms like Instagram, Reddit, and Facebook have
vibrant calisthenics communities where you can find advice, motivation, and support.
Calisthenics Workshops and Classes: Joining a class or workshop is a great way to
learn new skills and meet people with similar interests.

Competitions and Meet-ups

Participating in competitions or casual meet-ups can be a fantastic way
to challenge yourself and connect with the calisthenics community.

Competitions: From local to international levels, competitions give you a

goal to work towards and a chance to see where you stand.
Meet-ups: Regular meet-ups can provide a sense of routine and camaraderie,
making your practice more enjoyable and consistent.

Setting Goals and Tracking Progress

Goal setting is crucial in maintaining motivation and measuring
progress. Here’s how to approach it:

SMART Goals: Ensure your goals are Specific, Measurable, Achievable, Relevant,
and Time-bound.
Tracking Progress: Keep a training journal or use an app to log your workouts,
progress photos, and personal records. Seeing your development over time can
be incredibly motivating.

Stories of Transformation and Success

Inspirational stories from within the calisthenics community can
serve as powerful motivation. Consider:

Featuring Stories: Include profiles or interviews of individuals who have seen

significant transformations through calisthenics, highlighting their
challenges and successes.
Sharing Your Own Journey: Your personal story can also inspire others. Be open
about your challenges, what you’ve learned, and your achievements.

Copyright 2024 GymDivisionGear - the Ultimate Guide To Calisthenics

 Advanced Calisthenics Workout Program
Day 1: Upper Body (Push Focus)

Warm-Up: 5-10 minutes of dynamic stretching and light cardio

Planche Push-Ups: 4 sets of 6-8 reps
Handstand Push-Ups: 4 sets of 6-8 reps
Archer Push-Ups: 3 sets of 8-10 reps per side
Dips: 4 sets of 10-12 reps
Tricep Extensions (Bodyweight): 3 sets of 8-10 reps

Day 2: Lower Body & Core

Warm-Up: 5-10 minutes of dynamic stretching and light cardio

Pistol Squats: 4 sets of 6-8 reps per leg
Nordic Hamstring Curls: 4 sets of 6-8 reps
Hanging Leg Raises: 4 sets of 10-12 reps
Dragon Flags: 3 sets of 6-8 reps
Calf Raises (Single Leg): 3 sets of 15 reps per leg

Day 3: Upper Body (Pull Focus)

Warm-Up: 5-10 minutes of dynamic stretching and light cardio

One-Arm Pull-Ups: 4 sets of 4-6 reps per arm
Front Lever Raises: 4 sets of 6-8 reps
Muscle-Ups: 3 sets of 6-8 reps
Australian Pull-Ups: 4 sets of 12-15 reps
Bicep Curls (Bodyweight, using rings or bar): 3 sets of 8-10 reps

Day 4: Core & Flexibility

Warm-Up: 5-10 minutes of dynamic stretching and light cardio

Plank Circuits: 3 circuits (Front Plank, Side Plank, Reverse Plank - 1 min each)
V-Sits: 3 sets of 8-10 reps
Hollow Body Hold: 3 sets of 30-60 seconds
Yoga or Pilates Session: 30 minutes, focusing on flexibility and core strength

Day 5: Full Body & Explosiveness

Warm-Up: 5-10 minutes of dynamic stretching and light cardio

Clap Push-Ups: 4 sets of 8-10 reps
Box Jumps: 4 sets of 8-10 reps
Burpees: 4 sets of 12-15 reps
L-Sit to Handstand: 3 sets of 4-6 transitions
Sprint Intervals: 10 sprints, 20 seconds on, 40 seconds rest

Day 6: Active Recovery & Technique

Light Jog or Swim: 20-30 minutes of low-intensity cardio

Skill Work: Spend time practicing skills you want to improve (e.g., handstands, levers)
Stretching Session: 30 minutes, focus on improving flexibility and mobility

Day 7: Rest

Full rest day to allow for recovery and muscle growth.

Make sure to properly warm up before and cool down after your workouts. Listen to your
body and adjust the sets, reps, or exercises as needed to maintain form and avoid
injury. If you have any questions about the exercises or need alternatives, feel free
to ask!

Copyright 2024 GymDivisionGear - the Ultimate Guide To Calisthenics

 push ups variants
Beginner Variants
Wall Push-Ups: Stand facing a wall, place your hands on it, and perform push-ups.
Incline Push-Ups: Place your hands on a raised surface, like a bench or step.
Knee Push-Ups: Perform push-ups from your knees instead of your toes.

Intermediate Variants
Standard Push-Ups: The classic push-up performed with straight legs and a tight
core.
Wide Grip Push-Ups: Hands set wider than shoulder-width to target the chest more.
Diamond Push-Ups: Hands close together under the chest, forming a diamond shape
to target triceps.

Advanced Variants
Decline Push-Ups: Feet elevated on a bench or step, increasing the difficulty.
Archer Push-Ups: One arm extended to the side; switch sides each rep or set.
Pseudo Planche Push-Ups: Hands placed lower than the waist, leaning forward to increase
difficulty.

Expert Variants
One-Arm Push-Ups: A push-up performed with one arm, requiring significant strength and
balance.
Planche Push-Ups: Advanced push-up with the feet off the ground, requiring significant
strength and balance.
Handstand Push-Ups: Performed against a wall or freestanding, targeting the shoulders
and upper back.

Special Variants
Clap Push-Ups: A push-up with a clap at the peak, adding an explosive element.
Aztec Push-Ups: Jumping and touching your toes at the peak, extremely explosive.
Spiderman Push-Ups: Bringing a knee to the elbow on each rep, targeting obliques.

Skill & Stability Variants

Staggered Push-Ups: Hands at different elevations or positions, challenging stability.
Explosive Push-Ups: Launching your body off the ground with each rep.
Fingertip Push-Ups: Performed on the fingertips, increasing finger and wrist strength.

Copyright 2024 GymDivisionGear - the Ultimate Guide To Calisthenics

 Conclusion: Embracing the Calisthenics Journey

As we reach the conclusion of this guide to calisthenics, it's important to

reflect on the journey we've embarked upon together. From the basics of getting
started, mastering fundamental exercises, to exploring advanced techniques and
understanding the crucial roles of nutrition, recovery, and community, this
guide has aimed to equip you with the knowledge and inspiration needed to
pursue your calisthenics journey with confidence and passion.

Calisthenics is more than just a form of physical exercise; it's a pathway to

discovering the strength and capabilities of your body, a means to challenge
your limits, and a way to connect with a supportive and inspiring community. It
represents a commitment to not only improving your physical well-being but also
fostering mental resilience and a sense of accomplishment.

Reflecting on Your Journey

As you progress in your calisthenics practice, remember that every step forward
is a victory. There will be challenges and setbacks, but it's the perseverance
through these moments that defines the true spirit of calisthenics. Celebrate
your achievements, no matter how small they may seem, and always strive to be
better than you were yesterday.

Looking Ahead
The world of calisthenics is dynamic and ever-expanding. As you grow in your
practice, new goals will emerge, and with them, new challenges to overcome.
Stay curious, continue learning, and always be willing to push the boundaries
of what you believe is possible. The journey doesn't end here; in many ways,
it's just beginning.

Final Words of Encouragement

To those who are just starting out, embrace the journey with an open heart and
mind. To those who have been practicing calisthenics for some time, continue to
seek growth and share your knowledge with others. And to all, remember that the
beauty of calisthenics lies not only in the physical transformations but in the
journey itself—the discipline, the challenges, the community, and the endless
possibilities for growth.

Thank you for allowing this guide to be a part of your calisthenics journey.
May it serve as a foundation upon which you build strength, confidence, and a
lifelong commitment to your health and well-being. Here's to the beauty of
movement, the strength of community, and the endless pursuit of excellence.

Copyright 2024 GymDivisionGear - the Ultimate Guide To Calisthenics

 Appendices
The appendices serve as a valuable resource section at the end of your
calisthenics eBook, providing readers with additional information, tools, and
references to enhance their understanding and practice. Here, we include a
glossary of terms, frequently asked questions, and a list of recommended
resources.

Appendix A: Glossary of Calisthenics Terms

Calisthenics: A form of exercise consisting of a variety of movements that exercise large

muscle groups, such as running, standing, grasping, pushing, etc. These exercises are often
performed rhythmically and with minimal equipment, as bodyweight exercises.
Progressive Overload: The gradual increase of stress placed upon the body during exercise
training.
Repetitions (Reps): The number of times an exercise is performed in one set.
Sets: A group of repetitions performed for a specific exercise without stopping.
High-Intensity Interval Training (HIIT): A cardiovascular exercise strategy alternating
short periods of intense anaerobic exercise with less intense recovery periods.
Muscle-Up: A move that transitions from a pull-up, with a continuation into a dip.
Planche: An advanced bodyweight maneuver where the body is held parallel to the ground,
supported only by the hands.
Static Hold: Maintaining a fixed position for a period of time.

Appendix B: Frequently Asked Questions

How often should I practice calisthenics?

Aim for 3-5 times per week, allowing for rest days for recovery.

Do I need equipment to start calisthenics?

No, you can start with bodyweight exercises. Over time, you may want to
incorporate minimal equipment like pull-up bars or resistance bands.

Can calisthenics help with weight loss?

Yes, calisthenics can be an effective way to burn calories, especially
when combined with a healthy diet.
Is calisthenics suitable for beginners?
Absolutely. Calisthenics exercises can be modified to suit all fitness levels.

How do I progress in calisthenics?

Progress by increasing the difficulty of exercises, adding repetitions,
reducing rest times, or incorporating weights.

Copyright 2024 GymDivisionGear - the Ultimate Guide To Calisthenics

 FUNCTIONAL ANATOMY

It’s important to understand the functional anatomy and

biomechanics of the
main muscles we’ll be targeting before we can understand how
to best train them.
Functional anatomy determines what muscles can do.

There are two things to consider when looking at a muscle’s

functional anatomy:
origin and insertion. From at least two points, muscles attach
themselves to bone
by tendons. The origin is the fixed attachment which does not
move and the

insertion is the attachment which moves closer to the origin

when a muscle con-
tracts. This contracting phase, referred to as the concentric
phase (known as the

“positive” phase), is normally followed by the eccentric phase

(lowering the weight
– also known as the “negative” phase).

Copyright 2024 GymDivisionGear - the Ultimate Guide To Calisthenics

 QUADRICEPS: The quadriceps (quads for short) are com-
prised of four muscles, often referred to as “heads”: the

vastus lateralis (quad sweep), vastus medialis (tear drop),

rectus femoris (the middle portion of your upper thigh), and

vastus intermedius (which runs underneath rectus fem-

oris). The quads act to extend the knee, taking the leg

from a bent position to a straight position. Each muscle

of the quad has its own unique insertion, which we won’t
worry about too much here. Just remember that the main
action of the quads is to extend (straighten) the knee.

ORIGIN: The vasti muscles originate on the body of femur (thigh

bone). The rectus femoris originates on the illium of the “hip
bone.”

INSERTION: Tibial tuberosity

EXERCISES: Back squat, leg extension, leg press,

and single-leg leg press

Figure 2: Quadriceps Anatomy

HAMSTRINGS: The hamstrings are actually

a complex of four muscles: semimembra-

nosus, semitendinosus, and biceps femoris

(which consists of a long head and a short

head). The hamstrings collectively act
to both flex the knee (take the leg from a
straightened position to a bent position,

as in a leg curl) and extend the hip (push-

ing your hips forward, as in a deadlift).

ORIGIN: The semitendinosus, semimem-

branosus, and long head of the biceps

femoris originate on the ischial tuber-

osity. The short head of the biceps

femoris originates on the linea aspera.

INSERTION: The semitendinosus and semi-

membranosus both insert on the tibia, while

both the long and short heads of the biceps

femoris insert at the fibula.

EXERCISES: Deadlift, glute ham raise, lying

leg curl, RDL, and swiss ball leg curl

Figure 3: Hamstrings Anatomy

Copyright 2024 GymDivisionGear - the Ultimate Guide To Calisthenics
 GLUTEALS: The gluteals (glutes) are also a complex
of muscles consisting of the gluteus maximus,
gluteus medius, and gluteus minimus. As the name
suggests, the gluteus maximus is the largest of
the three, followed by the gluteus medius, and
the smallest being gluteus minimus. The gluteus
maximus has multiple origins, including the pelvis,
sacrum, coccyx, and thoracolumbar fascia and
multiple insertions including the upper femur and
IT band. Because of this, it is able to perform a
wide variety of functions, but primarily:

• Hip extension (push your hips forward)

• Hip abduction (move your thigh away from the midline)
• Hip external rotation (rotating your thigh bone outwards)
• Posterior pelvic tilt (tucking your butt “in”)

The smaller glute medius still occupies a hefty portion of the rear hip musculature
and functions primarily as a stabilizer during dynamic movement and as a hip
abductor. It originates on the pelvis and inserts on the femur. It is most effectively
trained with exercises that require a high degree of stability, especially unilateral
movements such as walking lunges, and exercises that train hip abduction, such as
machine hip abductions.

ORIGIN: The gluteus maximus, medius, and minimus originate on the ilium.

INSERTION: The gluteus maximus and gluteus minimus insert to the iliotibial tract
(IT band) and the gluteal tuberosity on the femur. The gluteus medius inserts to the
greater trochanter of the femur.

EXERCISES: Back squat, barbell hip thrust, deadlift, glute ham raise, leg press, RDL,
seated hip abduction, and single-leg leg press

Copyright 2024 GymDivisionGear - the Ultimate Guide To Calisthenics

 PECTORALIS: There are two
pectoralis muscles (pecs
for short) located on your
chest: the pectoralis major
and the pectoralis minor.
The pectoralis major can be
divided into two heads: the
clavicular head or “upper
chest” (which originates at
the clavicle) and the sternal
head or “lower chest” (which
originates at the sternum).
The pecs act to adduct the
upper arm (bring the upper arm across the body), and to internally rotate the
shoulder joint. The clavicular fibers also aid in shoulder flexion (raising your upper
arm up), but the sternal fibers do not.

ORIGIN: The pectoralis major originates on the sternum and clavicle. The
pectoralis minor originates on the 3rd-5th ribs.

INSERTION: The pectoralis major inserts on the humerus. The pectoralis minor
inserts to the coracoid process (front of your shoulder).

EXERCISES: Barbell bench press, decline bench press, dip, dumbbell incline press,
low incline dumbbell press, low to high cable flye, and push up

Copyright 2024 GymDivisionGear - the Ultimate Guide To Calisthenics

BACK: The back is comprised of a massive web of muscles, so for the sake of simplicity,
we will only look at the largest back muscles.

The latissimus dorsi (lats for short) is a big muscle which runs from just underneath
your armpit all the way down to the bottom of your back. The lats primarily act to
extend the shoulder (bring your upper arm downward) and adduct the shoulder
(moving your elbows towards your mid back).

The trapezius (traps for short), is another large muscle running from the base of
the skull down to the middle of your inner back. When people think about the
traps, they tend to only think of the upper fibers, but the middle and lower fibers
take up a very large surface area as well. The traps act to elevate the scapulae
(shrugging your shoulders), retract the scapulae (pull the shoulder blades back),
and extend the shoulder (pull your arms backward when your elbows are raised).

LATS:

ORIGIN: Illiac crest and thoracolumnar fascia

INSERTION: Humerus

EXERCISES: Cable-pullover, chin-up,

pronated pulldown, and weighted pull-up

Copyright 2024 GymDivisionGear - the Ultimate Guide To Calisthenics

Copyright 2024 GymDivisionGear - the Ultimate Guide To Calisthenics
Copyright 2024 GymDivisionGear - the Ultimate Guide To Calisthenics
Copyright 2024 GymDivisionGear - the Ultimate Guide To Calisthenics
Copyright 2024 GymDivisionGear - the Ultimate Guide To Calisthenics
Copyright 2024 GymDivisionGear - the Ultimate Guide To Calisthenics