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The A-Z of calisthenics

by Fitr 365 Admin on May 05, 2019

The A-Z of calisthenics

Calisthenics is derived from the Greek words "Kalos" and "Sthenos" that stand for beauty and strength respectively. Spartan warriors used calisthenics as an exercise for their fitness regimen to enhance their athletic performance. Today, calisthenics practiced by those interested in fitness routines.

Autumn Calabrese, a beach body trainer, explains calisthenics as resistance training with one's body weight. He asserts that it helps to increase your strength, agility, flexibility, coordination, balance, and improves your aerobic conditioning. US military fitness instructor Tee Major says that calisthenics is a form of art where you use your bodyweight as a way of maximizing human power and your athletic ability. The primary goal of calisthenics is the mastering control you get over moving and lifting your body.

How you should start calisthenics

  • Start with the basics: Focus on the initial examples of calisthenics to build a solid foundation. If you are perfect in the basic exercises, such as squats and push-ups, it will be easier to advance to more strenuous variations.
  • Use the proper form: Learn all the rudiments of an exercise. Know the position of your neck and elbows, your posture, and where you would land.
  • Never compare yourself to others: You begin calisthenics differently from another person depending on factors like your former training, age, the current level of fitness and health. What matters is that you are enjoying the process and improving.

Calisthenics exercises for starters

  • Jumping jacks: This is also referred to as "side-straddle hop." It is efficient for warming up before weight lifting or doing cardio.
  • Squats: Squats strengthen your glutes, legs, and joints. Since the workout aids the motion range in your hip and ankle areas, it allows for better balancing.
  • Pull-ups: Pull-ups are used to recruit various muscles in your back and arms at once. It will be easier to have a guide to assist you to perfect the workout.

Calisthenics for advanced learners

  • Handstand push-ups: These are significant moves that strengthen your shoulders, triceps, and chest. They even help in balanced development.
  • Full planche push-ups: This exercise requires you to make your body parallel off and to the ground while doing the push-ups. It demands balance, control, and strength on your part.
  • L-Sits: Your whole body should sustain an L-shape while strengthening your core and arm. Maintaining the position for a few moments allows you to advance progressively in calisthenics like the planches.

Benefits of calisthenics

  • You need minimal equipment: You need little or no equipment to perform calisthenics activities. You may not even need a monthly subscription payment because most of the equipment you need is likely available for free in parks.
  • You increase your body-brain connection: Calisthenics help enhance the motor skills that require that your brain works as hard as the body. A body with calisthenics training demonstrates speed, coordination, quickness, stamina, acceleration, power, etc.
  • You will maintain a better form: Calisthenics provides the needed base of energy whenever you need to incorporate some external resistance into the training. With this, your form shapes better.
  • You will be gentler on your connective tissue and joints: Calisthenics aids your resistance training, enabling you to be gentler on your connective tissue and bones. These tissues include your ligaments, tendons, and fascia, with natural and authentic movements.
  • You will move more efficiently: This ultimate method of training functional movement directly improves your performance of everyday tasks or specific sports that require physical energy. It constitutes the use of the whole body and not just emphasizing particular muscles over the others.

Calisthenics equipment

Although the equipment you require is minimal, there is a wide range of equipment available for you to choose from. Research shows four kinds of equipment that are worth investing- gymnastics rings, pull-up bars, parralettes, and resistance bands. The more machines you have, the more ranges of exercises you can do.


We are here to help you through your journey of losing weight, gaining muscles, improving balance and increasing your energy. Whatever your objective is, our experienced personal trainers are available to assist you. We will ensure that you remain on track with your without routine, testing your body composition, guiding your nutrition and securing your general wellness.



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