Keep your arms slightly wider than shoulder width apart.
Bend your arms to slightly less than 90 degrees.
COMPLETE!
Pike Press
2 sets of 10
Get into a downward dog position.
Keep your arms shoulder width apart and elbows back.
Bend your arms until your face gets close to the floor.
COMPLETE!
Delts:
Pike Dips
3 sets of 10
Find two flat surfaces around waist height and shoulder width apart.
Sit in an L shape with your legs forming a 90 degree angle with your torso.
Bend your arms to 90 degrees.
COMPLETE!
Decline Push-Ups
2 sets of 10
Keep your core flexed and back flat. Place your feet on an object around 2 feet off the ground.
Keep your arms shoulder width and elbows pointing back.
Bend your arms to 90 degrees.
COMPLETE!
Forearm Plank
1 Minute
Keep your core flexed and back flat.
Clasp your hands together and place your forearms on the ground.
Keep your shoulders slightly in front of your elbows.
COMPLETE!
Biceps:
Wide Push-Ups
2 sets of 20
Keep your core flexed and back flat.
Place your hands wider than shoulder width apart and elbows pointing to the sides.
Bend your arms to 90 degrees.
COMPLETE!
Chin-Ups
1 set of 10
Face your palms towards yourself and grab the bar.
Keep your arms shoulder width apart.
Pull up until your chin is over the bar and then slowly lower yourself.
COMPLETE!
Inverse Row
2 sets of 25
Find a chair that you can grab both sides of.
Keep your body flat like a board.
Pull up with your arms until your chest touches the chair.
COMPLETE!
Obliques:
Leg Raise Side Plank
1 Minute (both sides)
Place your forearm on the ground facing straight out from your body.
Clench your core and keep your body straight.
Raise the leg that is not on the ground as high in the air as you can and hold it there.
COMPLETE!
Spider-Man Crunch
2 sets of 25
Keep your core flexed and back flat with your hands shoulder width apart.
Bring your knee to your opposite elbow while you twist your core.
Repeat on the other side.
COMPLETE!
Single Leg Toe Touches
1 set of 25 (both sides)
Lay flat on your back.
Clench your core and sit up as you reach your hand towards your opposite foot.
Repeat on the other side.
COMPLETE!
Abs:
Crunches
3 sets of 20
Lay flat on your back and knit your fingers together behind your head. Bend your knees.
Clench your core and try to bring your elbows to your thighs.
Come down as slowly as possible.
COMPLETE!
Air-Bikes
2 sets of 20
Lay flat on your back and weave your fingers behind your head.
Clench your core and sit up as you twist and reach your elbow towards your opposite knee.
Repeat on the other side.
COMPLETE!
Plank
2 Minutes
Place your palms on the floor shoulder width apart.
Keep your body flat like a board.
Make sure your core is tight the whole time.
COMPLETE!
Hanging Leg Raise
2 sets of 10
Grab the pull up bar and bend your arms to around 90 degrees.
Keep your legs straight and clench your core while you raise your legs as high as you can.
Lower your legs as slowly as possible.
COMPLETE!
Forearms:
Towel Pull-Ups
2 sets of 10
Wrap two towels over the pull up bar.
Grab the middle of the towel.
Pull up as high as you can and lower yourself slowly.
COMPLETE!
Chin-Ups
2 sets of 10
COMPLETE!
Bar Hang
1 Minute
Grab the bar with your palms facing outward.
relax all of your muscles besides your hands.
Hang.
COMPLETE!
Quads:
Squats
2 sets of 25
Place your feet slightly wider than shoulder width apart.
Keep your arms out infront of you and your weight on the balls of your feet.
Lean slightly forward and bend your knees to 90 degrees and hold for half a second.
COMPLETE!
Chair Sit
1 Minute
Place your back against a wall.
Place your feet around 2 feet out from the wall.
Bend your knees to 90 degrees and adjust your feet until your knees and hips are at 90 degree angles.
COMPLETE!
Lunges
1 set of 20 (both sides)
Stand with your feet shoulder width apart.
Step out about 2 feet in front of yourself with one foot, and bend both your knees to 90 degrees.
Make sure your knee stays behind your foot.
COMPLETE!
Calves:
Calf Raises
2 sets of 30
Stand with your feet close together.
Push up onto your tip toes.
Slowly lower yourself.
COMPLETE!
Tip-Toe Jumping Jacks
2 sets of 50
Stand on your tip toes with your feet shoulder width apart.
Jump your feet out to the sides as you raise your hands in the air.
Jump your feet back in as you bring your arms down. Stay on your tip toes.
COMPLETE!
Glutes:
Squats
2 sets of 30
Place your feet slightly wider than shoulder width apart.
Keep your arms out infront of you and your weight on the balls of your feet.
Lean slightly forward and bend your knees to 90 degrees and hold for half a second.
COMPLETE!
Sumo-Squats
2 sets of 25
Place your feet 2 times wider than shoulder width apart.
Keep your arms out infront of you and your weight on the balls of your feet.
Lean slightly forward and bend your knees to 90 degrees and hold for half a second.
COMPLETE!
Glutes Bridge
2 sets of 20
Lay flat on your back with your knees bent and arms by your sides.
Flex your butt and thrust your hips up into the air.
Bring your hips down slowly.
COMPLETE!
Bent Knee Kick-Backs
1 set of 30 (both sides)
Get into a plank position.
Bend your knee and kick your foot upwards as you flex your butt.
Lower your leg slowly.
COMPLETE!
Triceps:
Dips
2 sets of 10
Find two flat surfaces around waist height and shoulder width apart.
Bend your arms to 90 degrees.
Keep your elbows facing back.
COMPLETE!
Diamond Push-Ups
2 sets of 15
Keep your back flat and core tight.
Spread your fingers and touch your index and thumbs together.
Bend your arms until your chest touches your hands.
COMPLETE!
Skull Crushers
2 sets of 8
Find an object slightly below waist height and place both hands closely together on its edge.
Get into a plank position and adjust your body so your head wont hit the object when you bend your arms.
Bend your arms until your head dips below the edge of the object. Keep your core tight.
COMPLETE!
Teres:
Chin-Ups
2 sets of 10
Face your palms towards yourself and grab the bar.
Keep your arms shoulder width apart.
Pull up until your chin is over the bar and then slowly lower yourself.
COMPLETE!
Low Hand Push-Ups
2 sets of 20
Keep your core flexed and back flat.
Keep your arms shoulder width and elbows pointing back. Place your hands slightly above your hips.
Bend your arms to 90 degrees.
COMPLETE!
Rhomboid:
Inverted Row
2 sets of 25
Find a chair that you can grab both sides of.
Keep your body flat like a board.
Pull up with your arms until your chest touches the chair.
COMPLETE!
Wide Push-Ups
2 sets of 20
Keep your core flexed and back flat.
Place your hands wider than shoulder width apart and elbows pointing to the sides.
Bend your arms to 90 degrees.
COMPLETE!
Lats:
Wide Grip Pull-Ups
2 sets of 10
Grab the pull-up bar with your hands as far apart as possible and palms facing out.
Pull up until your chest gets close to the bar.
Lower yourself slowly.
COMPLETE!
Wide Push-Ups
2 sets of 20
Keep your core flexed and back flat.
Place your hands wider than shoulder width apart and elbows pointing to the sides.
Bend your arms to 90 degrees.
COMPLETE!
Thora:
Super Mans
2 sets of 20
Lay flat on your stomach with your arms out in front of you.
Raise your legs and arms off the ground so you make a banana shape.
Bring your arms and legs down slowly.
COMPLETE!
Plank
2 Minutes
Place your palms on the floor shoulder width apart.
Keep your body flat like a board.
Make sure your core is tight the whole time.
COMPLETE!
Glute Bridge
2 sets of 20
Lay flat on your back with your knees bent and arms by your sides.
Flex your butt and thrust your hips up into the air.
Bring your hips down slowly.
COMPLETE!
How it Works
Click a muscle to add it to your workout. Then click New Workout to let the site build a customized workout for you based on the muscles you selected. Refresh the page to start a new workout.
This is our list of the best equipment that we have found for calisthenics workouts. If you want to boost your workout efficiency, and get our recommendation for the best pull-up bar, checkout this list.
You Workout Now is a bodyweight based exercise website. We have compiled some of our favorite body weight exercises targeting most of the major muscle groups in the body in order to bring you an easy way to get in shape at home for free.
I find that having access to easy to follow exercises can help a lot with staying motivated to workout. Youworkoutnow.com is completely free, requires no expensive equipment and takes less data to load than a video. I truly hope you enjoy the website and I hope it will help you acheive your fitness goals.
Commonly Asked Questions
How often should I workout?
Resting is just as important as working out. When you are first starting to workout it may be tempting exercise every single day in order to build muscle faster, but this is actually counter productive and will slow down your progress. Muscles need time to heal after they have been stressed by working out. When you workout you actually produce micro tears in your muscles which heal quickly making the muscle bigger and stronger.
If you don't give your body time to rest after you workout these tears will have a hard time healing and so your muscles will not get much stronger. Its really up to you how many times a week you workout. Listen to your body, if you are super sore after working out it may be time to take a day or two off from exercise. A good general estimate for a beginner would be to take 3 days off a week from exercise.
What is calisthenics?
Calisthenics is a form of exercise that uses bodyweight to stress muscles instead of weights or machines. Calisthenics can be just as effective as going to the gym if performed properly and is beneficial to your wallet as well because there is no expensive equipment to buy or membership to purchase.
Why choose calisthenics?
Calisthenics can strengthen the entire body in the same way a gym can. You can find workouts on this site that will build every single muscle in your body and provide you with all around balanced strength. Another benifit to calisthenics is that many of the exercises you perform will help not only with strength but also with becoming more in tune with your body. Since you are using your body as the weights, exercises feel more understandable and you will gain a better feel for how your body moves and works.
As mentioned before, one benefit to body weight exercises is that you don't need to buy any expensive equipment to start doing calisthenics, but another benefit is that your body naturally increases the difficulty of your exercises over time. As you build muscle you will get heavier and your muscles will have to work harder to lift yourself!
Will calisthenics make me skinnier?
If you are wondering if bodyweight exercises can help you lose weight the answer is yes. Calisthenics exercises are great for those who want to lose weight. Strength training exercises will help you gain muscle and cardio exercises will help you to burn excess body fat. The combination of these two types of exersie will lead to rapid fat loss and so we recommend combining our strength training workouts with cardio such as running, swimming, or biking.
A list of good calisthenics resources.
For workout videos checkout Chloe Ting. Chloe Ting has become famous in recent times for her difficult at home workouts. These videos are great resources for anyone who wants to get stronger and she also features many great cardio challenges.
For a complete list of workouts checkout ExRx. This site has been around for a long time and has a fantastic library of workout knowledge, its exercise library lists workouts for every single part of the body.
For an awesome fitness forum checkout Reddits r/bodyweightfitness. This subreddit is dedicated to everything calisthenics and they have a large amount of amazingly in depth write ups on all sorts of calisthenics progressions and questions.
For another awesome muscle clicking website checkout musclewiki. Musclewiki also features clickable muscles and they list many exercises that you can do to strengthen individual muscles.
