Calisthenics Full Body Workout


Main GoalHypertrophy, Resistance
Workout TypeFull Body Workout
Training LevelBeginner/Intermediate
Days per Week3
Time Required30-60 minutes

If you’re planning on following a calisthenics workout program, you should be prepared for full body workouts.
Most bodybuilding workouts typically focus on isolation exercises, working one specific muscle region per day.

With calisthenics and body weight workouts, that’s impossible to do. Most calisthenics exercises are compound exercises, which means that they target several muscle groups at the same time.

For example: A chin-up targets your back, shoulders and biceps. While dumbbell curls only target the bicep.

The Benefits of Full Body Workouts

Full Body Bodyweight Workouts composed of only compound movements bring many benefits such as:

They’re a more natural form of training

If you’re a beginner, it’s normal that you have some form of muscular imbalances, the most common being the dominant arm being much stronger than the other. It may also happen if you’ve been training for a few months or years using only isolation exercises using poor form following bad routines. In order to keep this from happening, committing to full body workout routines is one of the best things you can do. This will make it very hard for you to have muscular imbalances because you’ll to work all the targeted muscles with the same intensity  

They Save Time

Full Body Workout routines are typically split in 3 days during the week. For Example: Monday, Wednesday and Friday.  The rest days in between are essential so that your muscles have time to recover and grow from the though workout you just gave them.

This means that you have two/three free days for your other daily tasks or cardio sessions.

With isolation routines you usually have to workout at least 5 days a week so that you can target all the desired muscles in your body and maintain proper muscle balance.

Workout “Skipability”

This can be both a negative and a positive point.

In one hand, full body workouts are great for a busy person because if you have no other choice than to skip a workout, there’s no harm in skipping it  and sometimes it’s even beneficial to add an extra rest day. Unlike isolation based workouts where it’s crucial that you complete every workout of the week otherwise you risk having muscular imbalances.

But in the other and, this workout “skipability” may lead to laziness and it’ll give you extra excuses to skip a workout .

Faster Workouts

Compound exercises can be super intense. You’ll be training so many parts of your body in such a low time interval that you’ll be completely wrecked in no time.  And with the increased  heart rate and intensity and some super sets in between, your workouts will also be a form of cardio, saving you loads of time.

Now that I’ve convinced you to start doing full body workouts, here’s one battle-tested calisthenics full body workout you should try today.


The Workout

The workout starts with leg raises, which are one the best movements you can do to grow your abs. But they may be difficult for a beginner, so if you can’t do at least 10 reps comfortably, you should do knee raises instead (they’re the same as leg raises but with your knees bent).

I suggest doing them in the beginning of the workout because your arms will be fresh and you’ll heat up your core which will be essential for the rest of the workout.

Next up we have most of the essential calisthenics compound exercises:

  • Dips for your triceps
  • Pull-ups for your back
  • Pushups for your chest
  • Decline pushups for your shoulders ( The higher the angle, the more it works your shoulders)
  • Squats for your legs (you should add some weight, if they’re too easy for you)

Do 10 repetitions of each exercise for 4 cycles with 60 seconds rest in-between.

Do not rush, and remember to maintain good form on all movements. Quality over quantity.

Good Luck!

bodyweight calisthenics full body workout

Recommended Supplementation

1. Whey protein

Whey protein is the first thing you need to consider supplementing when you start bodybuilding or any other demanding physical activity. It is a quick and convenient way for everyone who wants to eat (drink) some quality calories and reach daily protein needs. Because whey is a complete protein and also high in branched-chain amino acids, it will aid recovery from exercise and improve your immune system.

2. Fish Oil

Fish oil is a miracle supplement as it promotes muscle growth, fat loss, improves mood, reduces high blood pressure and triglycerides at the same time. The most responsible component for these benefits is the alpha-linolenic acid (Omega- 3) found in fish oil. Omega 3 contains the two fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are acids that cannot be synthesized by our body and need to be taken as a supplement or with the food. When buying fish oil, seek for a brand that delivers at least 1.8-2g of EPA and DHA with the daily dose.

3. Creatine

Creatine is one of the most studied bodybuilding supplements for the last 20 years or so. It’s a supplement that works without a doubt. It gives you more strength and energy during intense exercise and increases muscle mass. You consume creatine when you eat red meat, but that’s in very low doses – around 3-5 grams per 2 lbs of red meat. There are a few types of creatine on the market, but nothing beats the good old creatine monohydrate. When taking creatine you would want to start with 5-10 grams a day (depending on your weight), divided into two doses.

4. CLA

If you’re looking to reduce your body fat, the idea of purchasing CLA may have already crossed your mind.

CLA reduces body fat by increasing basal metabolic rates. In other words, it helps the body convert food more efficiently into energy.

5. L-Carnitine

L-carnitine is an amino acid and its job is to transfer long-chain fatty acids, such as triglycerides into mitochondria, where they may be oxidized and used for energy production, meaning that glycogen is spared during exercise. In other words – you burn fat while your energy and strength levels stay increased. A good start is to take 2 grams of L-carnitine a day divided into two 1-gram doses, one of which, will be taken before an intense workout.

Looking for an ab workout? Try our new ab wheel and start doing the ab wheel routine!

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