Build functional strength with these six classic exercises.
Exercise doesn’t have to involve fancy, complicated moves in order to be effective. In fact, sometimes the simplest routines are best, which is exactly what a calisthenics for beginners workout is all about.
Calisthenics is one of those old-school fitness terms that you’re probably vaguely familiar with but perhaps unsure of what it actually means. Put simply, calisthenics isNow, contrary to memories of eighth-grade phys ed, calisthenics aren’t just tough, advanced bodyweight exercises like pull-ups, chin-ups, or handstands. A“counts” as calisthenics, as does a lunge, glute bridge, and side plank.
Pata is a huge fan of calisthenics and recommends those kinds of workouts for a wide range of fitness levels. But calisthenics workouts can be an especially great choice for beginners in particular, since there are tons of benefits to prioritizing bodyweight training versus loading up the resistance right off the bat.
Here, we explain how beginners can get started with calisthenics, the awesome benefits of it—and how you can put it all into practice with a six-move beginner calisthenics workout that Pata created just for SELF.A well-rounded beginner calisthenics program should center on foundational movement patterns, Pata says.
When getting started, it’s also important to incorporate calisthenics exercises that have you moving inplanes of motion and not just forward and backward in the sagittal plane, which is how many of us spend our days and time in the gym. Multiplanar movement can help reduce your risk of injury and allow you to move strong, Pata says. And it has a direct carryover to everyday life, since there will inevitably be instances when you need to quickly cut to the side and move diagonally .
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