Calisthenics training: The basic routine
How to start Calisthenics training?
I recommend using the basic routine, which consists of pull-ups, dips, push-ups and squats, when you’re just getting started in in this sport. If you can handle the normal version of these exercises, then that’s great but, if not, let’s see how you can adapt them.
If you´re not that strong, place your hands on a bar or surface above the height of your waist, with your feet on the ground. The higher your hands, the easier the exercise, and you should adapt to your level accordingly. Try to do the exercise at an increasingly lower height until you can do it on the ground.
For the really easy version of this exercise you stand under a bar which is higher than your waist with your feet on the ground, pulling yourself up in this position. Once again, the higher the bar, the easier the exercise, as long as you keep your feet on the ground. Lower the height gradually until you´re capable of doing your first exercises on a pull-up bar.
If you don´t have the strength to do normal dips, start this exercise using a bench. The higher the bench (table or bar if necessary), the easier the exercise. Moreover, don´t worry if you can´t do the complete routine at the start, do partial repetitions and you will gain mobility.
Start by using a bar or surface to hold on to and keep your body straight, and perform a range of short movements. Gradually increase the range and dispense with the support.
These exercises enable you to do a circuit routine, resting for a minute and a half between each exercise, doing a number of repetitions which involves physical effort but doesn’t result in muscle failure. Two or three times a week is ideal, gradually increasing the level of difficulty until you´re able to do the complete version of each exercise.Keep Reading