What's a good calisthenics program that you have used personally?
For beginners, if you are thinking of skills-based training I'd recommend focussing on 1-2 skills at a time and developing them (e.g., front-lever and handstand push-ups). A cool thing about calisthenics is that even the most advanced exercises start with simple progressions. Also, contrary to popular belief, you can develop a lot of muscle mass through body-weight exercises.
There are many great instructors out there, some I'd recommend off the top of my head are Simonster Strength, Eryc Ortiz, Gabo Saturno, Coach Sommer, and Victor Kamenov. Simonster has some really good tutorials for beginners as well as advanced athletes which I've used (https://simonsterstrength.com/project-calisthenics/ plus loads of great workouts on his insta/youtube).
In terms of split, there's a few common approaches like Push/Pull/Leg or Upper/Lower and unless you are doing supersets I'd recommend 3-5 exercises for 3-5 sets each with 2-3 min rest between sets. The number of reps/time under tension will depend on the exercise, your strength level, and your goals.
To give an example, a really simple split for beginners could be something like:
- Push Day: Warm up, Pseudo-planche Push-ups, Dips, Pike Shoulder Press, Plank, Side-Plank, Warm down, Stretch
- Pull Day: Warm up, Pull-ups, Tuck-front Lever Hold, Front-level Raises, Warm down, Stretch
- Leg Day: Warm up, Squats, Lunges, Hip Thrusts, Calf Raises, Warm down, Stretch
- Rest Day: Cardio or Light Stretching
Just go on youtube if you are unsure about any of the exercises. Also, feel free to use a band or look for easier progressions for any of the exercises and
Happy to answer any questions.
Go here: https://www.reddit.com/r/bodyweightfitness/
Read the FAQ's and training guides, progressions in the right column.
It explains how to work out your whole body and increase the load via harder workouts instead of increasing just reps.
E.g. how to go from kneeling push-ups all the way to one arm push-ups.
Great follow-up is The Naked Warrior by Pavel Tsatsoulin
I had done squats and walking lunges for my legs but they interfered with running so I stopped.
I subscribe to the "heavy weight, compound exercise" theory of muscle building, which is why I think pushups and pullups are enough for the upper body unless you're targeting some specific muscle. I'd definitely be interested in hearing criticism though.
I will still do some 5BX inspired routine if I have to travel, it is pretty decent for a zero equipment workout.
[0] - https://csclub.uwaterloo.ca/~rfburger/5bx-plan.pdf [1] - https://www.amazon.com/Kettlebell-Simple-Sinister-Revised-Up...
The big thing with calisthenics/gymnastics is developing the tendon and ligament strength in your joints which take several months/years, but is the foundation to doing the advanced stuff like planches and levers. Good luck!
One goal.
2.5 minutes of perfect plank. Legs straight, shoulders square. Body shaking and burning. Plank.
Benched 225 in my first year, did 10 reps of 135 military press as well. It builds strength and muscle shape.
However, I don't want to be this strong meatball. I want the mobility first and foremost. My goals have changed. This is why I asked about a calisthenics program. Typical strong cali translates to very strong lifts. Very rarely does it go the other way around. Strong lifters are rarely good calis.
Biggest issue is that they don't offer long term training plans but everything is a la carte (and a bit repetitive because they always structure every video with the exact same overarching monolog).
(Doing this for more than 4 months already, happy and leaner :))
Just for completeness - saw this source here first in the comments of another story, earlier this year.
I had great results using it in my youth, marking my progress using mspaint, and having a few friends do it as well.
I remember doing it every other day. Also some of the progression jumps were a bit hard, but always doable.
[1] - http://www.startbodyweight.com/2014/01/basic-routine-infogra...
PS: if you open the image, you can replace s1600 with s3200 for a readable resolution.
Works for me, started during the Covid "at home" period and continuing since then. Complete and no-nonsense. It's illustrated with pictures of body building champions but no worry, it's fine for normal people like me too ;). There are different programs for different levels.
I would replace the situps with the plank now that I know better.
I could not figure out a simpler habit than "wake up, start"
I chatted to the trainers at mine and told them how I'd like to do a muscle up. Each one gave me some advice (similar but different) and demonstrated how they do it.
They also watched me attempt one and gave me some tips based on my form.
I can't do a muscle up yet but have increased the number of pullups (6 -> 10) I can do along with using an overhand grip position.
2023 will see me crack it.
Not really a program but I just mixed&matched and rotated through three of them during a week and switched it up after a while according to the equipment I had available.
I think these are great for something that is easily accessible.