Here is a quick guide to a simple calisthenics workout that is suitable for beginners. If you’re new to this style of exercising, this simple workout is a great place to start. It combines some of the most fundamental calisthenics exercises while leaving out the more challenging movements.
Perform the following exercises in the order listed. If you cannot yet mange to perform the quantity suggested then just do as many as you can while performing each one perfectly! Good form is more important than quantity.
1. 10 Push ups
2. 15 Crunches
3. 10 Tricep dips
4. 20 Squats
For best results, do the entire set (each of the four exercises listed counted together) twice. Rinse and repeat! This workout is holistic; it incorporates a wide-range of muscle groups rather than focusing on one specific set of muscles.
If you want to add some variety, include 10 Supermans in between the Tricep dips and Squats. The Superman is an exercise that focuses on your back muscles.
Make sure you stretch after completing the basic calisthenics workout. It is also highly recommended to warm up your muscles beforehand; warming up helps to avoid injury. Warm up by going for a short jog, a cycle ride, skipping, or doing another form of light cardio.