Beginner Exercise List for Calisthenics

If you’re new to calisthenics, start with a beginner exercise list to build a solid foundation. Begin with push-ups to strengthen your chest, shoulders, and triceps. Modify them by performing them on your knees if needed, and gradually progress to full push-ups. Pull-ups are another essential exercise for building upper body strength. If you can’t perform a pull-up yet, use resistance bands or an assisted pull-up machine to help.

For lower body strength, focus on squats and lunges. These exercises target your quadriceps, hamstrings, and glutes. Perform bodyweight squats and lunges, ensuring proper form, and gradually increase the number of repetitions as you become stronger. Planks are excellent for building core strength and stability. Start with a basic plank and hold the position for as long as possible, gradually increasing your time.

Incorporate mobility and flexibility exercises into your routine to enhance your overall performance. Include dynamic stretches in your warm-up and static stretches in your cool-down. Consistency is key, so aim to practice these exercises regularly. With time and dedication, you’ll build strength, flexibility, and endurance, setting a strong foundation for more advanced calisthenics exercises.