Calisthenics At Home

Welcome back to this blog post series dedicated to Calisthenics, what it is, the benefits it can bring and some sample exercises you can do, as usual the links to the other posts are at the end of this post, but as I have said before it is important before reading this one about Calisthenics At Home, you have a good understanding of what Calisthenics is, so please if you haven’t done so already, read the “What is a Calisthenics Workout” post by clicking here.

In this particular post we will be talking about how you can do Calisthenics at home, I will be guiding you through some exercises and example workouts and talking about equipment and whether or not you need any specialist equipment to be able to benefit from a Calisthenics workout at home, so to sum it up, I will be providing you with some guidance and advice on how you can get started with Calisthenics at home!


Calisthenics workout at home

Calisthenics At Home 2If you have been following along with the posts in order, then you will know by now Calisthenics is all about using your own bodyweight to get fit and healthy, or as saysCalisthenics is a series of exercises used to develop strength, power and balance or a repeated rhythmical exercise that uses the weight of the body as resistance or the systematic exercises for attaining strength-gracefulness or the practice of calisthenic exercises. The name calisthenics is Greek in origin, a combination of the words ‘beauty’ and ‘strength’.  Calisthenics is recommended for general good health, light exercises designed to promote general physical fitness”.  There are many exercises you can include in a Calisthenics home routine and what they are and how many you do will depend upon what level you are at.  Typically you are a beginner when you are literally just getting started, finding your feet with this whole fitness thing. You are an intermediate if you know how to do the exercises and workout around 3 days a week.  If you are advanced or pro you typically train 5 days a week.  Now obviously everyone is different, but that is a typical description of beginner, intermediate and advanced.

When I was getting started with Calisthenics exercises, I searched the web for sample routines and I came across a website which gave me some basic exercises I could do with a description on how to do them properly.  Doing them properly is obviously extremely important, not only will you be getting the most out of each exercise, you will not do yourself an injury, so when training, especially if you are just getting started, make sure you take the time to learn how to do them the right way. Now this website, also gave sample workouts for the intermediate and the advanced, so when I was ready I knew what to do and where to go next with my workout.  If you want to check the website out, you can click here.  Here are their sample workout plans:

Calisthenics workout at home example, thanks to

Calisthenics Workout #1 – Beginner Calisthenics Workout #2 – Beginner Calisthenics Workout #3 – Intermediate Calisthenics Workout #4 – Intermediate Calisthenics Workout #5 – Advanced
  • 4 Rounds
  • 200 Meter Run
  • 5 Push-ups
  • 10 Air Squats
  • 15 Sit-ups
  • 20 Walking Lunges


  • Every 3 minutes x 18 minutes
  • 15 Burpees
  • 10 Air Squats
  • 10 (5ea) Mountain Climbers



  • 4 Rounds
  • 400 Meter Run
  • 10 Push-ups
  • 1 Minute Hollow Hold
  • 10 Pull-ups
  • 1 Minute Archer Hold


  • 3 Rounds
  • 1 minute of Jumping Jacks
  • 1 minute of Burpees
  • 1 minute of Mountain Climbers
  • 1 minute of High Knee Tucks
  • 1 minute of Russian Twists


  • 800 Meter Run
  • 5 rounds
  • 15 Pull-ups
  • 15 V-ups
  • 15 Clapping Push-ups
  • 15 Jumping Air Squats
  • 15 Alternating Jumping Lunges
  • 800 Meter Run

Hopefully this will give you an idea of where to start and what to include in a Calisthenics home routine.  The great thing about Calisthenics at home is that you do not need to go to the gym and pay their expensive monthly fees! At home can be anywhere, living room, study, garden or even in your local park, as long as you have space and room around you, it can be done anywhere.  The above workout sample is just that, a sample, adjust as you see fit, tailor it to suit you and your environment, include the run, take the run away, it’s completely up to you.  The best thing you can do, is just get started and tweak as you go, keep a journal, as this is great for motivation as you can see the progress you are making, and be consistent in working out.  There is no good doing a workout one week and then skipping the next 2 weeks, consistency is key.


Calisthenics at home equipment

I know, I know, in all the blog posts about Calisthenics I have said that no equipment is needed, and that is completely true! You can get started and create a great workout with no equipment and using just your own bodyweight, however….. having said that, there are other great exercises you can do if you get some simple pieces of equipment, it opens you up to more varied exercises and can increase the fun factor, and having fun is equally as important as that helps you to keep motivated when the going gets tough, and no I am not talking about spending hundreds and thousands on some great looking gym equipment, I am talking about still keeping it simple and not taking up to much space in your home.  You can of course spend a ton of money on equipment if you want to, but that is not the purpose of this blog, the whole idea of this blog, is that you can strength train in the comfort of your own home without needing to pay gym fees, getting you fit and toned without spending a fortune.

I will list below some equipment you may want to consider, and I will be doing a full post on each type of equipment at a later date and will link them here when done, this will give you all the benefits and exercises related to each piece of equipment. This post is designed to give you more of an overview.


Calisthenics At Home Resistance BandsResistance Bands:

Resistance bands are versatile alternatives to workout routines that requires machines and equipment. In addition, these bands are cheap, handy, and are easy to use. Resistance bands are widely used in strength, conditioning, and rehabilitation programs.



Calisthenics At Home Jump RopeJump Rope:

A jump rope will provide you with the most efficient cardio session, it will help you burn calories, boost your heart rate and stamina and increase your coordination, boxers use the jump rope in their training workout as it give’s them  stamina and quickness so that they can continue to fight during a long match.



Calisthenics At Home Push Up BarsPush Up Bars:

A push up bar will give your muscles a better workout than just regular push ups. You will be able to go lower, its a great piece of equipment.




Calisthenics At Home Pull Up Bars

Pull Up Bar:

You can get wall mounted or door framed versions of pull up bars, the door versions tend to take up less space, however a wall mounted pull up bar can take more weight.




Calisthenics At Home DipsDip Stands or Bars:

Some people have used chairs in the past instead of a dip stand or bar, however, that is not really sturdy and because of this people don’t get the most out of the exercises associated with a dip bar,  Dip bars can handle a great amount of weight and are extremely stable, meaning people are very comfortable with it and get the most from them.


So To Conclude Calisthenics At Home …….

Calisthenics at home is what you make of it, various exercises that use your own body weight with or without equipment, I have given you some example exercises, you just simply need to put them together to make a workout that is suited to you and your fitness level.  If you want to invest in some equipment, it doesn’t need to be much, then that will increase the amount of exercises open to you.

For a great Calisthenics Workout, click here and watch the video for details.

Thanks for reading, I hope you have enjoyed this post about Calisthenics at home, here are links to other posts in this Calisthenics post series:

  1. What is a Calisthenics Workout?
  2. The Calisthenics Benefits
  3. Calisthenics At Home
  4. Calisthenics Training Program


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