How to Start Calisthenics at Home For Beginners (No Equipment)

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Calisthenics uses your body weight as resistance, making it a convenient and effective workout that can be done at home. To start, create a simple routine consisting of basic movements such as push-ups, squats, and sit-ups. Make sure to warm up properly with light cardio and stretching to prevent injury. Start with low reps and gradually increase as you get stronger. Incorporate rest days into your routine to allow your muscles time to recover. Remember to focus on form over speed and use modifications if needed. With consistency and dedication, you'll see improvement in your strength and mobility.

[sahilsinha]

0:27 1. CHEST
0:31 1.1 Push-ups
0:41 1.2 Knee push-ups
0:44 1.3 Regular push-ups
0:49 1.4 Archer push-ups
0:56 1.5 Pseudo push-ups
1:25 1.6 Declined push-ups
1:28 1.7 Inclined push-ups
1:31 2. TRICEPS
1:33 2.1 Skull Crushers
1:38 2.2 Tricep Extensions
1:45 2.3 Diamond push-ups
1:57 2.4 Tricep dips
2:04 3. SHOULDERS
2:10 3.1 Pike push-ups
2:26 3.2 Elevated Pike push-ups
2:33 3.3 Wall HD push-ups
2:57 4. ABS/CORE
2:58 4.1 V-ups
3:06 4.2 Tucked V-ups
3:12 4.3 L-Sit
3:23 Tucked L-Sit
4:10 5. BACK
4:34 5.1 Reverse Flys
4:45 5.2 Full Reverse Flys
4:51 5.3 Dragon Raises
IF YOU HAVE PULL UP BAR-
5:21 Pull-ups
5:23 Chin-ups
5:24 Type Writers
5:28 Front Levers
5:30 6. BICEPS
5:41 6.1 Chin-ups (Pull-up bar)
5:42 6.2 Head Bangers (Pull-up bar)
5:43 6.3 Side to Side Holds (Pull-up bar)
5:45 6.4 Reverse Chin-ups (Pull-up bar)
5:57 6.5 Bicep Curls
6:16 7. LEGS
6:17 7.1 Bodyweight Squats
6:20 7.2 Lateral Squats
6:23 7.3 Explosive Squats
6:27 7.4 Alt Lunges
6:35 7.5 Pistol Squats
6:40 8. FOREARMS
6:42 8.1 Fingertips Hold
6:44 8.2 Wall Extensions
The End

[vashgaming]

Who else is watching this while in bed. 😂

[Rogansrants_]

no bs, to the point, covering full body, the perfect tutorial.

[mzer]

Started doing these exercises in September, commenting now because I was able to stay consistent. First month I already see muscle growth, it’s actually crazy. Gonna comment again by the end of the year
EDIT- For my workout routine I like to do chest, arms, and shoulders in one day and abs, back, and legs the next day and just alternate for 5 days a week. I recommend searching up a diet plan as well to get improved results. Also minor note I have been biking for a year so my legs are in decent shape but it was not working out every part of the legs. This is also what got me into calisthenics because only my legs had muscles definition and the rest of my body was all flab.
12/31/23 - I stayed consistent and I’ve noticed major growth in my arms, upper chest and traps. Minor but still noticeable growth in forearms, lower chest and shoulders. Endurance and amount of reps has improved as well. Many of the harder exercises I couldn’t do, I can do now. Gonna keep on grinding and update my progress in March.
3/2/24 - I’m so excited to give you all my calisthenics update! Forearms are looking more defined and bigger. Shoulders have steady progress. My chest fat has slowly been burning away and is being replaced with muscle!! I never thought i would be able to get rid of this! I’ve gotten a few compliments of my arms and it just gives me motivation to keep going. I can do a pistol squat and an L sit!! I tried doing pistol squats around November and I could not do them at all, I tried again last month and I was surprised I was able to go all the way down and back up!! The same thing with L sit, I can only hold it for 5 seconds but it’s so much better from when I first started. I wasn’t able to lift my feet up at all and I thought it was because my legs were too long. Still working on my handstand too, I was able to hold multiple attempts for 3 seconds but my biggest struggle is balance and I get scared. I’m gonna update again in the summer! Wish everyone the strength to keep going through their workouts! It’s worth it!!
6/25/24 - Ngl I haven’t consistently been doing my workouts recently bc I got a girlfriend and we’ve been hanging out everyday so I’ve been lacking. Today I’m going back to consistently doing my workouts again. My first day back felt exactly how I felt when I first began my journey. I got pretty sore for 4 days so I couldn’t really do my workouts. My second day back today and I’m feeling better and I’m trying to push myself even more bc I don’t want to break my streak again. I’ll update again in August

[Griiemy]

Hands down one of the best beginner calisthenics intros I've seen. Thank you so much for these!

[ccricar]

Bro just did 8x3 in every excercise you did (the most light ones) and i am DESTROYED! Thank you very much. Very good video

[SimeonKoller]

List of all exercises that take no equippement
0:42 knee pushups
0:46 regulat pushups
0:50 archer pushups
0:57 pseudo pushups
1:26 inclined pushups
1:27 declined pushups
1:34 skull crushers
1:40 tricep extencions
1:43 diamond pushups
1:59 tricep dips
2:07 pike pushups
2:25 elevated pike pushups
2:36 wall handstand pushups
3:00 v-ups
3:07 tucked v-ups
3:14 l-sit
3:25 tucked l-sit
4:35 reverse flys
4:46 full reverse flys
4:53 dragon rayses
5:55 towel curls

[jmuna]

Just the motivation i needed. Simple yet effective. Did a lot of calisthenics excercise until baby was born. Finding time was almost impossible to maintain a workable workout schedule. No more excuses. Lets do this ! Thanks Adam. 👊

[cookiethethird]

Skull crushers and extensions are literally impossible for me right now (I will work on it) but I've been doing diamond pushups for years no problem, lmao. That just goes to show that every body is different and what's easier for someone else isn't always easier for everyone. Wonderful video, I got a lot of inspiration from it. Thanks, and keep up the good work ✌️

[Empress_Dominique]

First time watching. Haven't done this in a year or so. Thank you very much. Starting back out I was only doing 5 times. I forgot all about reps. Now 2 weeks later I'm doing 4 reps of 5. I'm proud of myself.

[carstuffhouse]

I’m on my weight loss rn and wanted to start something new. I’m 5ft 9 and 16 yrs old, and I went from 98kg to 88kg in 5 months. I decided to try calisthenics to challenge myself, and I will try to stay consistent. I’ll update people in a month and see how much progress I’ve made 🙏

[Sylvicuts]

I had stroke but seeing so many videos made me realize even with my temporary paralysis on my right side I believe I can do it I’ll start with the pushups as my right arm is weak to do certain workouts it’s my dream to do what you do. You have earned my respect keep it up

[jibberwocky]

Amazing guide thanks 💯💪🏽 I was looking for something like this as I have had trouble finding exercises outside of just push and pull. This is definitely a good resource for those who don’t know where to start.

[TheManagerTM]

love this video. no intro, just plain content. thank you!

[Lost_AtSea]

I have a floor but it's still lava.

[rakshit]

I've 2 months to get fit, or at least in a decent shape. I've done exercises before but I'm not consistent. This is exactly what I was looking for as the exercises are doable and challenging (for a beginner). Will start this from tomorrow. Will update this comment after a week to share my results. Today is 8th June 2023
Update:
16th June : I can definitely feel my arms getting bigger (maybe cause of pump up but its giving me alot of confidence to go on), I can hold plank for 4 minutes straight after 6-7min of jump rope. Still core needs improvement though. For legs I did squats, it hurts like hell, probably cause I went overboard. Not too much improvements but enough to keep me going. See you guys next week

[SideStepdraws]

One week and I'm already seeing progress, I have been monitoring my diet and have slept it up so Monday chest and abs, Tuesday legs, Wednesday arms, Thursday shoulders, Friday rest, Saturday cardio, and Sunday back

[Jaubrey]

I just want to comment on how EXCELLENT your explanation was for each exercise, you are an angel sent from the heavens. ❤️

[thequing]

This is such a great calisthenics guide! I learned much new stuff and I’m not not new to working out (I lift weights, just now getting interested in Calisthenics(

[kerz]

I'm a track guy, I decided to start cali when this came out to improve my upper body looks, now I feel good and look good, plus didn't even have to gain that much weight because I have low fat. (Lower weight not in running muscles = slower)
Stay strong boys, this stuff does work.