30 Calisthenic Exercises for a Full Body Workout

Calisthenics, derived from the Greek words “kalos” (meaning beauty) and “sthenos” (meaning strength), involves using your own body weight for resistance. It’s a fantastic way to build strength, flexibility, and endurance without the need for super fancy equipment. These 30 calisthenic exercises will get you the body that you want, even without a gym membership. *Note: some of these exercises will need some kind of equipment.

Upper Body Exercises:

1. Push-Ups:

• Targets: Chest, shoulders, triceps, and core.
• Execution: Start in a plank position, lower your body by bending your elbows, and push back up.

1. Pull-Ups:

• Targets: Back, biceps, and forearms.
• Execution: Hang from a bar with palms facing away, pull your body up until your chin is above the bar.

1. Dips:

• Targets: Triceps, chest, and shoulders.
• Execution: Use parallel bars, lower your body by bending your elbows, and push back up.

1. Handstand Push-Ups:

• Targets: Shoulders, triceps, and upper back.
• Execution: Perform a handstand against a wall and lower your head towards the ground.

1. Diamond Push-Ups:

• Targets: Triceps, chest, and shoulders.
• Execution: Form a diamond shape with your hands beneath your chest while doing push-ups.

Core Exercises:

6. Plank:

• Targets: Core, shoulders, and lower back.
• Execution: Hold a push-up position with your body in a straight line.

6. Hollow Body Hold:

• Targets: Abs and lower back.
• Execution: Lie on your back, lift your legs and upper body off the ground, forming a slight ‘U’ shape.

6. Mason Twists:

• Targets: Obliques and core.
• Execution: Sit on the ground, lean back slightly, and rotate your torso, touching the ground on either side.

6. Leg Raises:

• Targets: Lower abs.
• Execution: Lie on your back and lift your legs toward the ceiling without letting them touch the ground.

6. Dragon Flags: (I didn’t know what these were!)
   • Targets: Abs, lower back, and hip flexors.
   • Execution: Lie on a bench, lift your legs and lower your body as one rigid unit. (Take a look at this video to get the idea.)

Lower Body Exercises:

11. Bodyweight Squats:
    • Targets: Quads, hamstrings, and glutes.
    • Execution: Stand with feet shoulder-width apart, squat down by bending your knees, and return to the starting position.
12. Lunges:
    • Targets: Quads, hamstrings, and glutes.
    • Execution: Step forward with one leg, lower your body until both knees are bent, then return to the starting position.
13. Box Jumps:
    • Targets: Quads, hamstrings, and calves.
    • Execution: Jump onto a box or platform and step back down.
14. Calf Raises:
    • Targets: Calves.
    • Execution: Stand on a flat surface, rise up onto your toes, and lower back down.
15. Pistol Squats:
    • Targets: Quads, hamstrings, and glutes.
    • Execution: Lift one leg in front of you and squat down on the other leg.

Full Body Exercises:

16. Burpees:
    • Targets: Full body.
    • Execution: From a standing position, squat down, kick your feet back into a plank, perform a push-up, jump your feet back to your hands, and jump explosively into the air.
17. Mountain Climbers:
    • Targets: Core, shoulders, and legs.
    • Execution: From a plank position, bring one knee toward your chest, then quickly switch legs.
18. Bear Crawls:
    • Targets: Full body, especially shoulders and core.
    • Execution: Crawl forward on your hands and feet, keeping your back flat.
19. Tuck Jumps:
    • Targets: Legs and core.
    • Execution: Jump explosively and bring your knees up toward your chest.
20. Plank to Push-Up:
    • Targets: Core, chest, and shoulders.
    • Execution: Start in a plank position, lower into a push-up, then return to the plank position.

Cardio-Intensive Exercises:

21. Jumping Jacks:
    • Targets: Full body, especially cardiovascular system.
    • Execution: Jump while spreading your legs and arms, then return to the starting position.
22. High Knees:
    • Targets: Cardiovascular system and legs.
    • Execution: Run in place, lifting your knees as high as possible with each step.
23. Sprint Intervals:
    • Targets: Full body, especially cardiovascular system.
    • Execution: Alternate between short bursts of sprinting and periods of rest.
24. Jump Rope:
    • Targets: Cardiovascular system and calves.
    • Execution: Jump over a rope, landing softly on the balls of your feet.
25. Mountain Climber Variations:
    • Targets: Core, shoulders, and legs.
    • Execution: Perform mountain climbers with variations, such as cross-body or twisting.

Skill-Based Exercises:

26. L-Sit:
    • Targets: Core, hip flexors, and triceps.
    • Execution: Sit on the ground, lift your legs in front of you, and hold the position.
27. Muscle-Ups:
    • Targets: Chest, back, and triceps.
    • Execution: Perform a pull-up and transition into a dip in one fluid motion.
28. Human Flag:
    • Targets: Core, shoulders, and obliques.
    • Execution: Hold onto a vertical pole and extend your body horizontally.
29. Front Lever:
    • Targets: Back, core, and shoulders.
    • Execution: Hang from a bar and extend your body horizontally, parallel to the ground.
30. Planche:
    • Targets: Chest, shoulders, and core.
    • Execution: Balance your body on your hands while keeping it parallel to the ground.

Conclusion:

Incorporating these 30 calisthenic exercises into your routine can provide a well-rounded, full-body workout. Remember to start at your own fitness level and gradually progress as you become more comfortable with each exercise. Whether you’re a beginner or an advanced fitness enthusiast, calisthenics offers a versatile and effective way to build strength, flexibility, and endurance without the need for extensive equipment. Stay consistent, stay motivated, and enjoy the journey to a healthier, stronger you.