Nov 22, 2024

Workout of the week: The ultimate 30-minute calisthenics workout for beginners and advanced | ATLETICA

Calisthenics is currently very popular and for good reason! More and more fitness enthusiasts, whether beginners or advanced, are turning to this form of training, which does not require any weights and still delivers impressive results. With nothing more than your own body weight, you can build strength, flexibility and endurance. In our workout of the week: The ultimate 30-minute Calisthenics workout, we show you how you can benefit from a structured program, both as a beginner and as an experienced athlete.

Why is calisthenics so popular right now? It combines mobility, stability and strength in one workout and can be done almost anywhere - whether in the park, in the gym or at home. Without any complicated equipment, this training is ideal for anyone who wants to stay flexible and at the same time take their fitness to a new level.

In this 30-minute workout, we focus on effective exercises that work your entire musculature. Whether you're new to the world of calisthenics or already have experience, this workout will challenge you and get you fit! Ready to use your own body weight as the ultimate fitness tool? Then let's get started and discover how versatile and challenging a calisthenics workout can be.

What is Calisthenics?

Calisthenics is a training method in which you work exclusively with your own body weight to improve strength, flexibility and coordination. Classic exercises include push-ups, pull-ups, squats and dips. A calisthenics workout can be done anywhere - at home, in the gym or outdoors.

Interestingly, many cities around the world have started responding to the growing trend and offering special outdoor areas for calisthenics workouts in parks. These parks are often equipped with pull-up bars, dip bars and other equipment so you can do your workout. Especially in urban areas where space is often limited, such facilities offer a great way to exercise for free and in the fresh air.

What Calisthenics equipment do I need?

One of the biggest benefits of a calisthenics workout is that you need little to no equipment. Many exercises like push-ups, squats and planks only require your own body. However, certain calisthenics equipment can help you vary and intensify your workout.

Pull-up bar : An essential piece of equipment for many calisthenics exercises. Pull-ups are one of the best exercises for strengthening the upper body, especially the back, shoulders and arms. A pull-up bar is the basis for many advanced exercises such as muscle-ups or hanging leg raises.
Dip bars : These parallel bars are perfect for dips, which are an excellent exercise for your chest, shoulders, and triceps. You can also use them for exercises like L-sits, which not only work on upper body strength but also your core stability.
Resistance bands : These elastic bands are extremely versatile. For beginners, they provide support during difficult exercises like pull-ups by helping you lift your own body weight. For more advanced users, they can be used to increase the resistance during various exercises, making the workout more intense.
Gymnastic rings : Gymnastic rings are a classic for calisthenics workouts. They provide an unstable surface, which means that you also train your balance and core stability with each exercise. They are particularly ideal for advanced exercises such as ring dips or muscle-ups and take your training to a new level.
Exercise mat : For exercises that are performed on the floor, such as planks, sit-ups or leg raises, a mat is useful to protect your joints and provide a comfortable surface.

This calisthenics equipment allows you to vary your calisthenics workout and make continuous progress, whether you are a beginner or already an advanced trainer. Especially if you want to stick with it long-term, these tools can help make your training more effective and varied.

30 min. Calisthenics exercises for beginners and advanced

This calisthenics workout is perfect for anyone who wants to train their strength and flexibility - whether you train at home without equipment or want to use calisthenics equipment such as pull-up bars, dip bars and exercise mats. Here you will find the exercises both with and without equipment so that you can design your calisthenics exercises flexibly.

1. Pull-ups with pull-up bar – 3 sets of 1 minute each

With Equipment : Pull-ups on a pull-up bar work the back, shoulders and arms. For beginners, resistance bands are a great way to provide support, while more advanced users make full use of their own body weight.
No Equipment : If you don't have a pull-up bar, you can do inverted rows on the edge of a sturdy table or low bar instead. This exercise targets the same muscles but is a little less intense.

2. Dips with dip bars – 3 sets of 1 minute each

With equipment : Dips on dip bars are ideal for training the chest, shoulders and triceps. This variation allows for greater freedom of movement and makes the exercise more intense.
No equipment needed : If you don't have dip bars, you can perform tricep dips on a bench or sturdy chair instead. Place your hands on the edge and lower your body until your arms form a 90-degree angle.

3. Push-ups on dip bars – 3 sets of 1 minute each

With equipment : Use dip bars for push-ups to go deeper into the movement and work your chest muscles more. This variation increases the difficulty level and challenges your muscles more intensely.
No equipment required : Classic push-ups are also extremely effective. They work the chest, shoulders and arms. Depending on your fitness level, you can do them on your knees or on tiptoes.

4. Plank on exercise mat – 3 sets of 1 minute each

With equipment : The plank on an exercise mat is ideal for stabilizing the core and training the abdominal muscles, while your joints are protected by the mat.
Without equipment : You can also do the plank on the floor without a mat. Make sure to keep your body in a straight line to optimally challenge your muscles.

5. Pistol squats – 3 sets of 1 minute each

With equipment : More advanced exercisers can try pistol squats, holding onto a pull-up bar for balance. This single-leg squat works the legs, glutes and core stability.
No equipment needed : Classic squats without equipment are a great alternative. They strengthen the thighs and glutes. More advanced users can stretch their arms forward to improve balance and intensify the exercise.

6. Leg raises on pull-up bar – 3 sets of 1 minute each

With equipment : Hanging leg raises on a pull-up bar are a challenging abdominal exercise. Hang from the bar and pull your straight legs up to your hips. This exercise also trains the hip flexors and grip strength.
Without equipment : You can do leg raises lying down on the floor. Lie down on an exercise mat and raise your legs straight up towards the ceiling. This variation works your abdominal muscles just as effectively.

This 30-minute calisthenics workout offers you the flexibility to do it with or without calisthenics equipment such as pull-up bars, dip bars and exercise mats. Whether you train at home or in the park, these calisthenics exercises will strengthen your entire body and deliver effective results!