When I first began my fitness journey, I quickly fell in love with calisthenics. There’s something incredibly empowering about using just your bodyweight to build strength, flexibility, and endurance.
Over the years, my passion for calisthenics has only grown, and it remains one of my favorite ways to work out. The beauty of these exercises is in their simplicity and accessibility—you can do them anywhere, anytime, with no equipment needed. Plus, the clear progressions for each movement make it easy to track your improvement and push yourself to new levels.
Whether you’re new to calisthenics or a seasoned pro, this fun workout is a great way to challenge your body. It targets multiple muscle groups, improves functional strength, and enhances your overall athleticism. Ready to get started? Let’s dive in!
The Workout
Here’s a calisthenics workout that you can try today. It’s quick, effective, and can be modified to suit any fitness level.
Do 3-4 rounds of the following:
- 5-12 triceps dips
- 5 pistol squats per side
- 5-8 pull-ups
- 5-10 hanging knee raises
- 1 L-sit hold
See the workout in action here:
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The Calisthenics Exercises: How to do Them and Why They Work
Triceps dips are a fantastic way to build upper body strength, particularly in your triceps and shoulders. Find a sturdy surface like a bench, chair, or even the edge of a couch to perform this exercise. Keep your elbows close to your body and lower yourself until your elbows are at about a 90-degree angle, then press back up.
Pistol squats are a challenging unilateral exercise that will seriously test your leg strength, balance, and mobility. If you’re new to this movement, start by holding onto a support like a wall or pole as you work on your balance and control. Lower yourself slowly, keeping your core engaged, and drive through your heel to return to standing.
Pull-ups are a staple in any calisthenics routine, and for good reason—they’re one of the best exercises for building upper body strength. Grab a pull-up bar with your palms facing away from you, engage your core, and pull your chin above the bar. If you’re working up to a full pull-up, try using resistance bands or performing negative pull-ups, where you focus on the slow, controlled descent.
Hanging knee and leg raises are excellent for building core strength, particularly in your lower abs. Hang from a pull-up bar with your arms extended, then lift your knees towards your chest. For an added challenge, try straightening your legs for a full leg raise. But don’t use momentum—focus on keeping your movements controlled and avoid swinging.
The L-sit is a tough but rewarding exercise that targets your core, hip flexors, and shoulders. Sit on the ground with your legs extended, then lift yourself off the ground using your hands while keeping your legs straight out in front of you. Hold this position for as long as you can. Even just a few seconds is a great start!
Adjusting for Your Fitness Level
The great thing about calisthenics is that every exercise has scalable progressions, so you can modify each move to match your current fitness level. Here are a few tips:
Triceps Dips: If you’re finding full dips challenging, start with a smaller range of motion or try bench dips with your feet on the ground.
Pistol Squats: Begin by performing assisted pistol squats using a chair or pole for balance. You can also work on single-leg box squats, lowering yourself to a bench or box.
Pull-Ups: Use resistance bands to reduce the weight you’re lifting or focus on negative pull-ups to build the strength needed for a full pull-up.
Hanging Knee/Leg Raises: Start with just knee raises before progressing to straight leg raises. You can also perform this exercise while lying on the ground as an alternative.
L-Sit Hold: If the full L-sit is too difficult, start by practicing tuck sits, where you keep your knees bent close to your chest.
Final Thoughts: Start Where You Are and Progress from There
No matter your current fitness level, calisthenics offers a way to build strength, improve mobility, and enhance your overall fitness. Don’t be discouraged if some of these exercises seem difficult at first—remember, everyone starts somewhere. Modify the movements, adjust the reps, and focus on consistency. With time, you’ll see progress and build the strength and confidence to tackle even more challenging exercises.
Give this workout a try and let me know how it goes! And if you have any questions about how to build up to a specific movement, drop a comment below—I’m here to help you on your fitness journey.