In this article we are giving you a taster of how to learn calisthenics. All you need to do is use your own bodyweight, space and time to achieve your results!

So , it’s perfect if you don’t have time, or can’t afford the gym! All you need is to perform repetitive exercises that use the resistance of your own body to build strength, increase flexibility and burn fat.

As no equipment or weights are used in calisthenics, and the exercises can be performed anywhere there is a floor and wall, plus enough space to move in. We at gymguider find this great for all athletic types for all to do!

With these 6 exercises, complete with how to make it easier, in case you are new to this. We will show you how to become a calisthenics pro in no time, whilst toning and strengthening your full body.

1. Wall Push-Up

Works: arms, chest, back, core, quads

How to:

• Kneel with back to wall, hands on floor slightly wider than shoulder-width apart.
• One at a time, place feet on wall slightly higher than shoulders (as shown).
• Hold for 30 seconds, then do push-ups for 30 seconds, keeping arms close to body.

(Make it easier: Place feet on floor.)

2. Bridge Dip

Works: arms, back, core

How to:

• Sit with heels on wall at knee level, palms on floor under shoulders, fingers facing wall.
• Press into floor to lift hips a few inches.
• Bend elbows, lowering body for 2 counts to hover 1 inch above floor (as shown); press back up for 2 counts.
• Continue for 1 minute.

(Make it easier: Place one foot on floor.)

3. Wall Sit

Works: core, butt, quads

How to:

• Sit with back against wall, knees bent 90 degrees.
• Lift and extend right leg at hip level (as shown).
• Hold for 30 seconds; then pulse left leg for 30 seconds.

(Make it easier: Lower leg for pulses.)

4. Runner’s Lunge

Works: core, butt, quads

How to:

• Stand with back about 3 feet from wall.
• Lift right leg and place toes on wall. Bend left knee deeply and extend arms.
• Twist torso left, bringing right hand to left foot (as shown).
• Turn back to centre and straighten front leg over 4 counts.
• Continue for 2 minutes.

(Make it easier: Don’t twist.)

5. Thread the Needle

Works: arms, chest, core

How to:

• Start in a side plank with right hand under shoulder, feet against base of wall with left toes touching right heel.
• Extend left arm to ceiling.
• Over 4 counts, rotate torso to bring left arm down and under chest (as shown).
• Return to start over 4 counts.
• Continue for 1 minute.

(Make it easier: Don’t rotate.)

6. Ultimate Pike

Works: arms, chest, back, core

How to:

• Kneel with back to wall, hands on floor slightly wider than shoulder-width apart.
• One at a time, place feet on wall 12 to 36 inches above floor.
• Over 4 counts, pull belly in to lift butt into a pike and push weight into toes (as shown).
• Return to start over 4 counts.
• Continue for 1 minute.

(Make it easier: Place feet on floor.)

Sharing is caring!