Best Calisthenics Exercises for a Full-Body Workout at Home

Calisthenics is one of the most effective ways to train your body without requiring heavy equipment or a gym. It uses your own body weight to build strength, improve mobility, and increase endurance.

The best part is that you can do it anywhere, even at home. Whether you want to build muscle, burn fat, or just stay active, calisthenic exercises can give you a complete full-body workout.

In this guide, we’ll cover the best calisthenics exercises that target all major muscle groups and help you stay fit with simple movements.

[Related] Calisthenics Workout Routine: Best Exercises and Workout Plans

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Quick Summary

• Full-Body Workout: Covers calisthenics exercises that engage all major muscle groups for a balanced fitness routine.
• No Equipment Needed: Focuses on bodyweight exercises that can be done easily at home without any gym equipment.
• Beginner Friendly: Includes simple moves that are great for those new to calisthenics and working out.
• Beginner to Advanced: Exercises can be scaled for all fitness levels.
• Strength and Endurance: Build muscle while improving stamina and mobility.
• Best Supplement Support: Anafuse is designed to boost muscle growth, strength, and recovery, making it a great addition to your calisthenics training.

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What is Calisthenics?

Calisthenics (pronounced kal-is-then-iks) is a form of strength training that uses your own bodyweight as resistance. The word itself comes from the Greek words 'kalos' (beauty) and 'sthenos' (strength). But don't let the ancient name fool you—it’s one of the most effective and modern ways to get fit.

Unlike traditional weightlifting that relies on external weights like barbells or dumbbells, calisthenic exercises leverage gravity and your own body as the primary resistance.

Benefits of Calisthenics

• Improved Functional Strength: Calisthenics exercises focus on functional compound movement patterns like pushing, pulling, squatting, and jumping. This translates to real-world strength that improves your ability to perform daily activities with greater ease and efficiency.
• Enhanced Body Control and Coordination: Because you're moving your entire body through space, calisthenics requires and develops a high degree of body awareness, balance, and coordination. This helps to improve your overall athletic performance and can even reduce the risk of injury.
• Joint and Tendon Health: Unlike heavy weightlifting, which can put significant stress on joints, calisthenics places a more natural and gradual load on your body. This can help strengthen the connective tissues around your joints, making them more resilient over time.
• Increased Flexibility and Mobility: Many calisthenics exercises, such as deep squats and lunges, involve a full range of motion. Regularly performing these movements helps to improve your flexibility and joint mobility, which is crucial for preventing injuries and maintaining a healthy body.
• Highly Scalable for All Fitness Levels Whether you're a complete beginner or a seasoned athlete, calisthenics meets you where you are. Every exercise can be modified to be easier or more challenging.

  • Beginner? Start with knee push-ups or assisted squats.

  • Advanced? Progress to one-arm push-ups, one arm pull ups, or pistol squats.
    You are in complete control of the difficulty.

• Accessibility and Cost-Effectiveness: One of the most significant benefits is that you can get a complete workout with minimal equipment, as most calisthenics workouts rely only on body weight. This makes calisthenics an excellent choice for anyone who can't afford a gym membership or simply prefers to train at home.

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Best Calisthenics Exercises

Upper Body

1. Push-Ups
2. Pull-Ups
3. Dips
4. Pike Push-Ups

Lower Body

1. Squats
2. Lunges
3. Glute Bridges
4. Calf Raises
5. Step-Ups

Core

1. Plank
2. Leg Raises
3. Crunches
4. Mountain Climbers
5. Hollow Body Hold

Full body

1. Burpees
2. Bear Crawl
3. Jumping Jacks
4. Jump Squats (Also Lower Body)
5. Inchworms
6. Handstand Walks (or Holds)

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Best Calisthenics Exercises for Upper Body

Upper body exercises in calisthenics focus on strengthening the muscles of your chest, back, shoulders, and arms. These exercises use your body weight to build muscle, improve endurance, and enhance overall upper body strength without the need for weights or machines.

1. Push-Ups

The push-up is a fundamental calisthenics exercise and a cornerstone of upper-body training. It’s a compound movement that primarily targets your chest, shoulders, and triceps, while also engaging your core for stability. It’s highly versatile and can be modified to suit any fitness level.

How to Do It:

• Start in a plank position with your hands placed slightly wider than shoulder-width apart.
• Keep your body in a straight line from head to heels.
• Lower your body toward the floor by bending your elbows until your chest nearly touches the ground.
• Push back up to the starting position by straightening your arms.
• Repeat for desired reps.

Muscles Worked: Chest (Pectoralis Major), Shoulders (Anterior Deltoids), Triceps.

Variations:

• Incline Push-Ups: By elevating your hands on a bench or sturdy surface, you reduce the resistance, making the exercise easier.
• Decline Push-Ups: Elevating your feet on a surface increases the load on your upper chest and shoulders, making it more challenging.
• Knee Push-Ups: Easier version, performed with knees on the ground.
• Wide-Grip Push-Ups: Hands placed wider to emphasize the chest muscles more.
• Diamond Push-Ups: Hands close together to focus on triceps.

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2. Pull-Ups

Pull-ups are a classic calisthenics move for building back and arm strength. They primarily work the lats and biceps while improving grip strength and upper body control. If you have a pull-up bar at home, this exercise is essential.

How to Do It:

• Grasp a pull-up bar with an overhand grip, with your hands slightly wider than shoulder-width apart.
• Hang with your arms fully extended and your core engaged.
• Pull your body up towards the bar, leading with your chest, until your chin is over the bar.
• Squeeze your shoulder blades together at the top of the movement.
• Slowly lower yourself back to the starting position with control.

Muscles Worked: Back (Latissimus Dorsi, Rhomboids), Biceps, Shoulders, Forearms.

Variations:

• Chin-Ups: An underhand grip shifts more of the emphasis to your biceps.
• Assisted Pull-Ups: Use assistance machines or a resistance band looped around the bar to assist you, reducing the amount of body weight you need to lift.
• Inverted Rows: If you don't have a pull-up bar, you can use a sturdy table or bar to perform this exercise, which works the same muscles in a horizontal pulling motion.
• Muscle Ups: Advanced athletes can progress to muscle ups, which combine a pull-up with a dip motion.

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3. Dips

Dips are excellent for targeting the triceps, chest, and shoulders. They can be done using parallel bars or even the edge of a sturdy chair at home. This exercise builds pressing strength and complements push-ups well.

How to Do It:

• Place your hands on a raised surface, shoulder-width apart, with your fingers pointing forward.
• Lift your body up so that your arms are fully extended.
• Slowly lower your body by bending your elbows, keeping your torso upright, until your shoulders are below your elbows.
• Push back up to the starting position, fully extending your arms.

Muscles Worked: Triceps, Chest (Lower Pectorals), Shoulders (Anterior Deltoids).

Variations:

• Bench Dips: Use a sturdy bench or chair and place your hands on the edge behind you. This is a great starting point.
• Leg Extension: For more difficulty, extend your legs out in front of you instead of keeping them bent.
• Weighted Dips: For advanced users, add weight by using a dip belt or holding a dumbbell between your feet.

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4. Pike Push-Ups

Pike push-ups are a great bodyweight training exercise for building shoulder strength and mimicking a vertical pressing movement similar to a handstand push-up.

How to Do It:

• Start in a downward dog yoga position, hips raised, and hands and feet on the ground.
• Bend your elbows to lower your head toward the ground.
• Push back up to straighten your arms.
• Repeat for desired reps.

Muscles Worked: Shoulders (deltoids), Triceps, and Upper chest.

Variations:

• Elevated Pike Push-Ups: Feet elevated to increase difficulty.
• Handstand Push-Ups: Advanced version performed upside down against a wall.
• Wall Walks: Walk your feet up a wall to build strength and balance for handstand push-ups.

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Best Calisthenics Exercises for Lower Body

Lower body exercises in calisthenics focus on strengthening the muscles of your legs, hips, and glutes. These exercises help improve your balance, power, and overall lower-body endurance using just your body weight, making them perfect for home workouts or anywhere you have space to move.

1. Squats

Bodyweight Squats are a fundamental lower-body exercise that works the thighs, hips, and buttocks. They help build strength and stability essential for daily activities like walking, running, and climbing stairs. Squats also engage your core to maintain balance and proper form.

How to Do It:

• Stand with your feet shoulder-width apart, toes pointing slightly outward.
• Keeping your chest up and your back straight, hinge at your hips and knees to lower your body as if sitting in a chair.
• Descend until your thighs are parallel to the floor (or as low as your mobility allows).
• Drive through your heels to return to the standing position, squeezing your glutes at the top.

Muscles Worked: Quadriceps, Hamstrings, Glutes, Calves, Core.

Variations:

• Sumo Squats: A wider stance places more emphasis on the inner thighs and glutes.
• Jump Squats: An explosive variation that adds a cardiovascular element and builds power.
• Pistol Squats: An advanced, single-leg squat that requires significant strength, balance, and mobility.
• Wall Squats: Lean against a wall and slide down for an isometric hold.

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2. Lunges

Lunges are an excellent unilateral (single-leg) exercise that helps correct muscle imbalances, improve balance, and strengthen your quads, hamstrings, and glutes. They can be performed in place or while walking.

How to Do It:

• Stand tall with your feet together.
• Take a large step forward with one foot, keeping your chest up and core engaged.
• Lower your hips until both knees are bent at a 90-degree angle. Your back knee should hover just above the floor.
• Push off your front foot to return to the starting position.

Muscles Worked: Quadriceps, Hamstrings, Glutes, Calves.

Variations:

• Reverse Lunges: Stepping backward instead of forward is often easier on the knees.
• Side Lunges: Stepping to the side targets the inner and outer thighs (adductors and abductors).
• Walking Lunges: A dynamic variation where you step forward into a lunge and continue with the other leg, simulating a walking motion.
• Jumping Lunges: Add a jump, switching leg positions mid-air for more intensity.

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3. Glute Bridges

Glute bridges are a fantastic isolation exercise for building strength in your glutes and hamstrings. They are especially beneficial for anyone who sits for long periods, as they help to activate and strengthen underutilized muscles.

How to Do It:

• Lie on your back with your knees bent and feet flat on the floor, about hip-width apart.
• Keep your arms by your sides.
• Drive through your heels to lift your hips off the floor until your knees, hips, and shoulders form a straight line.
• Squeeze your glutes hard at the top of the movement.
• Slowly lower your hips back to the starting position.

Muscles Worked: Glutes (Gluteus Maximus), Hamstrings.

Variations:

• Single-Leg Glute Bridge: Performing the movement with one leg raised significantly increases the challenge and unilateral strength.
• Weighted Glute Bridge: Place a dumbbell or a heavy object on your hips for added resistance.
• Marching Glute Bridge: Alternate lifting each foot while holding the bridge position.
• Hip Thrusts: Performed with the upper back elevated on a bench for more intensity.

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4. Calf Raises

Calf raises target the muscles in your lower legs, helping improve ankle stability, balance, and strength. They are important for activities like running, jumping, and walking.

How to Do It:

• Stand with your feet hip-width apart. For a greater range of motion, stand on the edge of a stair or a raised platform.
• Slowly raise your heels off the ground, standing on your toes as high as you can.
• Squeeze your calves at the top of the movement.
• Lower your heels back down with control.

Muscles Worked: Gastrocnemius (Calf muscle), Soleus.

Variations:

• Single-Leg Calf Raises: Standing on one leg places all the resistance on a single calf.
• Weighted Calf Raises: Hold dumbbells in your hands for added resistance.
• Seated Calf Raises: Done while sitting with weight on knees for different muscle emphasis.
• Calf Raises on Step: Let heels drop below step level for a deeper stretch.

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5. Step-Ups

A functional, single-leg exercise that builds strength, power, and stability in the quads and glutes, mimicking everyday movements like climbing stairs.

How to Do It:

• Stand facing a sturdy chair, bench, or step.
• Place one entire foot on the step.
• Drive through the heel of your stepping foot to lift your body up onto the step. Bring your other foot to tap the surface.
• Step down with control and repeat. Complete all reps on one side before switching.

Muscles Worked: Quadriceps, Glutes, Hamstrings, Calves, Core (for stability).

Variations:

• Weighted Step-Ups: Hold a heavy object (like a water jug) to increase resistance.
• Explosive Step-Ups: Drive up with enough force to lift your body into the air and switch legs before landing.

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Best Calisthenics Exercises for Core

A strong core is the foundation of all movement. It acts as the body's powerhouse, stabilizing your spine and transferring force between your upper and lower body. While crunches might come to mind, these calisthenics exercises provide a far more functional and effective way to build a strong, resilient core.

1. Plank

The plank is a static exercise that is incredibly effective for strengthening your entire core, including your abdominals, obliques, and lower back. It teaches you how to stabilize your spine and maintain a neutral position, which is crucial for all other exercises.

How to Do It:

• Begin in a push-up position, but with your forearms on the ground, elbows directly beneath your shoulders.
• Your body should form a straight line from your head to your heels.
• Engage your core, squeezing your glutes and abs to prevent your hips from sagging or rising too high.
• Hold this position for as long as you can while maintaining perfect form.

Muscles Worked: Rectus Abdominis, Transverse Abdominis, Obliques, Glutes, Lower Back, and Shoulders.

Variations:

• Side Plank: Lying on your side, support your body on one forearm and hold the position. This variation specifically targets the obliques.
• Plank with Shoulder Taps: While in a plank position, alternate tapping your opposite shoulder with your hand, which adds an element of instability and challenge.
• Plank with Leg Lifts: Lift one leg at a time while maintaining your plank position to increase core engagement.
• Plank to Push-Up: Transition between plank on forearms and push-up position.

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2. Leg Raises

Leg raises are a classic exercise for targeting the lower abdominal muscles. They are a great way to build strength and control in the hard-to-reach "lower abs" and can be done from the floor or hanging from a bar.

How to Do It:

• Lie on your back with your legs straight and your hands placed under your lower back for support (optional).
• Keep your legs straight and lift them slowly off the floor until they are perpendicular to your body.
• Lower your legs back down with control, stopping just before they touch the floor to maintain tension.

Muscles Worked: Rectus Abdominis, Hip Flexors.

Variations:

• Bent-Knee Leg Raises: Bending your knees reduces the leverage and makes the exercise easier for beginners.
• Hanging Leg Raises: Hanging from a pull-up bar, raise your legs towards your chest. This is a more advanced variation that requires significant core and grip strength.

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3. Crunches

While often overused, the crunch is still a solid exercise for isolating the rectus abdominis, the "six-pack" muscle. This beginner calisthenics exercise can be a great way to warm up the core or finish a workout.

How to Do It:

• Lie on your back with your knees bent and feet flat on the floor.
• Place your hands behind your head or crossed over your chest.
• Exhale and lift your shoulders off the floor, contracting your abdominal muscles. Do not pull on your neck.
• Pause for a moment at the top, then slowly lower your torso back to the starting position.

Muscles Worked: Rectus Abdominis.

Variations:

• Bicycle Crunches: Alternating your elbow to the opposite knee while performing a crunch. This engages the obliques and adds a dynamic element.
• Reverse Crunches: Keep your upper body on the floor and lift your hips and knees towards your chest, focusing on the lower abdominals.

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4. Mountain Climbers

Mountain climbers are a dynamic exercise that targets the core while also providing a cardiovascular training. They improve core stability, endurance, and coordination.

How to Do It:

• Start in a high plank position with hands under shoulders.
• Drive one knee toward your chest, then quickly switch legs, bringing the other knee forward while moving the first leg back.
• Continue alternating legs at a rapid but controlled pace.
• Keep your hips low and core engaged.

Muscles Worked: Core muscles, Hip Flexors, Shoulders, and Legs.

Variations:

• Slow Mountain Climbers: Perform movements slowly to increase core engagement.
• Cross-Body Mountain Climbers: Bring knees towards the opposite elbow to target obliques.
• Elevated Mountain Climbers: Hands on an elevated surface to reduce intensity.
• Spider Mountain Climbers: Bring knees outside of elbows for added challenge.

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5. Hollow Body Hold

The hollow body hold is an advanced core exercise that trains full body tension and stability. This bodyweight-based exercise is especially useful for building strength for other calisthenics moves like pull-ups and handstands.

How to Do It:

• Lie flat on your back with arms extended overhead and legs straight.
• Lift your shoulders and legs slightly off the ground while keeping your lower back pressed into the floor.
• Hold the position with core fully engaged.

Muscles Worked: Core, Abs, Hip Flexors, Lower Back.

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Best Full-Body Calisthenics Exercises

While focusing on individual muscle groups is great, full-body compound exercises are the most efficient way to get a complete workout. These movements engage multiple muscle groups simultaneously, leading to greater calorie burn, improved coordination, and maximum strength gains in minimal time.

1. Burpees

The burpee is a highly dynamic and explosive full-body exercise that combines a squat, a push-up, and a jump. It's a true test of strength and endurance and is one of the most effective conditioning tools in calisthenics.

How to Do It:

• Begin in a standing position.
• Drop into a squat position with your hands on the floor in front of you.
• Kick your feet back into a plank position.
• Perform a push-up (optional).
• Jump your feet back towards your hands.
• Explode upwards into a jump, raising your arms overhead.

Muscles Worked: Entire body, including Chest, Shoulders, Triceps, Quads, Hamstrings, Glutes, and Core.

Variations:

• No-Push-Up Burpee: A less intense version where you skip the push-up.
• Burpee with Pull-Up: An advanced variation where you perform a burpee and then immediately jump to a pull-up bar for a pull-up.
• Half Burpees: Remove the push-up to reduce intensity.
• Burpee Box Jumps: Add a jump onto a platform after standing.
• Spiderman Burpees: Add side knee-tucks during the plank phase.

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2. Bear Crawl

The bear crawl is a primal, full-body movement that improves coordination, core stability, and shoulder strength. It's a highly functional exercise that trains your body to move as a cohesive unit.

How to Do It:

• Start on all fours with your hands under your shoulders and your knees directly under your hips, but lifted off the floor.
• Keep your back flat and your core engaged.
• Move forward by stepping with your right hand and left foot at the same time, then your left hand and right foot.
• Continue this "crawling" motion for a set distance or time.

Muscles Worked: Entire body, with a heavy emphasis on Core, Shoulders, and Quads.

Variations:

• Backward Bear Crawl: Crawling backward adds a different dynamic and challenge.
• Side-to-Side Bear Crawl: Moving laterally further engages the core and hips.
• Speed Bear Crawls: Increase pace for cardio benefits.
• Weighted Bear Crawls: Wear a weighted vest for extra resistance.
• Sideways Bear Crawls: Move laterally to target different muscles.

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3. Jumping Jacks

Jumping jacks are a simple, effective full-body cardio exercise that also aids coordination and endurance. They engage your legs, arms, and core, boosting heart rate quickly.

How to Do It:

• Stand with feet together and arms at your sides.
• Jump feet out wide while raising arms overhead.
• Jump back to the starting position.
• Repeat continuously.

Muscles Worked: Legs, Shoulders, Arms, and Core.

Variations:

• Low Impact Jumping Jacks: Step side to side instead of jumping.
• Cross Jacks: Cross arms and legs alternately during jumps.
• Power Jacks: Squat deeper with each jump.
• Weighted Jumping Jacks: Use light weights for added resistance.

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4. Jump Squats (Also Lower Body)

Jump squats add explosive power and plyometric training to the classic squat, engaging your entire lower body and core while improving cardiovascular fitness.

How to Do It:

• Begin in a squat position.
• Explode upward jumping as high as possible.
• Land softly and immediately go into the next squat.
• Repeat.

Muscles Worked: Quads, Hamstrings, Glutes, Calves, Core.

Variations:

• Tuck jump squats with knees pulled toward chest.
• Single-leg jump squats for advanced balance and strength.
• Weighted jump squats with dumbbells or kettlebells.

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5. Inchworms

Inchworms are a bodyweight movement that strengthens the core, arms, and legs while also stretching the hamstrings and back. They’re excellent for warm-ups and mobility.

How to Do It:

• Stand tall and hinge forward to place your hands on the floor.
• Walk your hands forward into a plank.
• Perform a push-up (optional), then walk your feet toward your hands.
• Repeat the movement.

Muscles Worked: Core, Shoulders, Chest, Hamstrings.

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6. Handstand Walks (or Holds)

Handstand walks or holds are advanced calisthenics exercises that challenge balance, coordination, and full-body strength. Even practicing holds helps build stability.

How to Do It:

• Kick into a handstand against a wall or freestanding.
• Keep your core tight and body straight.
• Either hold the position or begin moving hands forward to walk.

Muscles Worked: Shoulders, Arms, Chest, Core, Back.

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Sample Calisthenics Workout Routines

Before You Start Your Workout Routine:

• Frequency: Aim for 3-4 non-consecutive days per week (e.g., Mon, Wed, Fri).
• Rest: Take 60-90 seconds of rest between sets.
• Warm-up: Always start with 5-10 minutes of light cardio (e.g., Jumping Jacks) and dynamic stretching.
• Cool-down: Finish with static stretching for the muscles worked.
• Progression: Once you can comfortably complete the top end of the rep range for all sets, move to the next level or make the exercise harder.

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Beginner Calisthenics Workout (3 Days/Week)

• Push-Ups: 3 sets of 8-12 reps
• Bodyweight Squats: 3 sets of 12-15 reps
• Glute Bridges: 3 sets of 12-15 reps
• Dips: 3 sets × 8–12 reps
• Plank: 3 sets, hold for 20-30 seconds
• Leg Raises: 3 sets of 10-12 reps
• Calf Raises: 3 sets of 15-20 reps
• Jumping Jacks: 3 sets of 30 seconds

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Intermediate Calisthenics Workout (4 Days/Week, Split)

Day 1 – Upper & Core

1. Pull-Ups: 4 sets × 6–8 reps
2. Pike Push-Ups: 3 sets × 8–10 reps
3. Dips: 3 sets × 8–12 reps
4. Hollow Body Hold: 3 sets × 20–30 seconds
5. Mountain Climbers: 3 sets × 30–40 seconds

Day 2 – Lower & Full Body

1. Squats: 4 sets × 12–15 reps
2. Lunges: 3 sets × 10 reps each leg
3. Calf Raises: 3 sets × 15–20 reps
4. Jump Squats: 3 sets × 8–10 reps
5. Burpees: 3 sets × 10–12 reps

(Repeat Day 1 and Day 2 across the week with one rest day in between.)

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Advanced Calisthenics Workout Routine

Day 1 – Push (Chest/Shoulders/Triceps)

1. Handstand Push-Ups: 4 sets × 5–8 reps
2. Push-Ups (Clap/Explosive): 4 sets × 10–12 reps
3. Dips (Weighted if possible): 4 sets × 8–10 reps
4. Pike Push-Ups: 3 sets × 8–10 reps

Day 2 – Pull (Back/Biceps/Grip)

1. Pull-Ups (Weighted/Archer if advanced): 5 sets × 6–10 reps
2. Inverted Rows (if bar available): 4 sets × 10–12 reps
3. Chin-Ups: 3 sets × 6–8 reps
4. Bear Crawl: 3 rounds × 30–40 seconds

Day 3 – Legs

1. Pistol Squats (or Assisted): 4 sets × 6–8 reps each leg
2. Jump Squats: 4 sets × 8–10 reps
3. Step-Ups: 3 sets × 10–12 reps each leg
4. Calf Raises: 4 sets × 20 reps

Day 4 – Core

1. Leg Raises: 4 sets × 10–12 reps
2. Hollow Body Hold: 4 sets × 20–40 seconds
3. Russian Twists (if added): 3 sets × 20 reps total
4. Plank to Shoulder Taps: 3 sets × 20–30 seconds
5. Mountain Climbers: 3 sets × 40 seconds

Day 5 – Full Body & Conditioning

1. Burpees: 4 sets × 12–15 reps
2. Inchworms: 3 sets × 10–12 reps
3. Handstand Walks/Holds: 4 attempts × max hold/time
4. Broad Jumps (if added): 3 sets × 6–8 jumps
5. Jumping Jacks (Finisher): 2–3 sets × 1 minute

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Calisthenics Routine for Muscle Growth (Hypertrophy)

Goal: Increase muscle size using only calisthenics through moderate-to-high volume
Rest: 60–90 seconds between sets.
Frequency: 4 days/week.

• Pull-Ups: 4 sets × 8–12 reps
• Push-Ups (Weighted/Decline): 4 sets × 12–15 reps
• Dips: 4 sets × 10–12 reps
• Squats: 4 sets × 12–15 reps
• Step-Ups: 3 sets × 12–15 reps each leg
• Leg Raises: 4 sets × 12–15 reps
• Burpees (Finisher): 3 sets × 10–12 reps

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Calisthenics Routine for Strength

Goal: Focus on lower reps, harder variations, longer rest.
Rest: 2–3 minutes between sets.
Frequency: 3–4 days/week.

1. Handstand Push-Ups: 5 sets × 4–6 reps
2. Pull-Ups (Weighted/Archer): 5 sets × 4–6 reps
3. Dips (Weighted if possible): 4 sets × 5–7 reps
4. Pistol Squats (or Assisted): 4 sets × 5–6 reps each leg
5. Plank (Weighted/Extended): 3 sets × 40–60 seconds
6. Broad Jumps: 4 sets × 6–8 jumps

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Calisthenics Routine for Endurance/Conditioning

Goal: Improve stamina, core stability, and cardiovascular fitness.
Rest: 30–45 seconds between sets.
Frequency: 4–5 days/week.

1. Push-Ups: 4 sets × 20–25 reps
2. Squats: 4 sets × 20 reps
3. Lunges: 3 sets × 15 reps each leg
4. Mountain Climbers: 3 sets × 45–60 seconds
5. Jumping Jacks: 3 sets × 1–2 minutes
6. Bear Crawl: 3 rounds × 30–40 seconds
7. Plank: 3 sets × 45–60 seconds

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Calisthenics Routine for Fat Loss & Lean Physique

Goal: High-intensity, full-body calorie burn.
Format: Circuit style – perform each exercise back-to-back, rest 60–90 seconds, repeat 3–5 rounds.
Frequency: 3–4 days/week.

Circuit:

1. Burpees: 12–15 reps
2. Jump Squats: 12 reps
3. Push-Ups: 15–20 reps
4. Mountain Climbers: 30–40 seconds
5. Inchworms: 10 reps
6. Jumping Jacks: 1 minute

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Tips for Your Calisthenics Exercise

• Start Slow and Learn Proper Form: Always begin with basic movements and focus on doing them correctly. Good form helps prevent injuries and makes your workout more effective.
• Warm Up Before Every Workout: Spend 5 to 10 minutes warming up your muscles with light movements like jumping jacks or arm circles. This prepares your body and reduces the risk of strains.
• Be Consistent: Exercise regularly to see improvements. Try to do your calisthenics workouts at least three times a week to build strength and endurance.
• Listen to Your Body: If you feel pain or extreme discomfort, stop and rest. It’s normal to feel some muscle soreness, but sharp pain means you should take a break or adjust your technique.
• Progress Gradually: As exercises become easier, increase the difficulty by doing more reps, sets, or trying harder variations. This helps you keep getting stronger.
• Include Rest Days: Your muscles need time to recover and grow stronger. Make sure to have rest days between intense workouts.
• Stay Hydrated and Eat Well: Drink plenty of water and eat healthy foods to fuel your body and support muscle recovery.
• Focus on Full-Body Movements: Try to include exercises that work multiple muscles at once. This saves time and improves overall fitness.
• Use Accessories if Needed: You can use resistance bands, pull-up bars, or wrist weights to help you progress safely when some exercises feel too difficult or too easy.

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Customer Reviews

Anafuse review

“So far I am still using the item. I have found myself so far with more energy and stamina in my workouts. I will continue to use this product to see what outcomes it continues to provide.”

-Brian G.

 Stuff works great

“I have noticed being much leaner and just look toned since taking it..”

-Gary B.

 Great Stuff

“This is by far the most complete natural muscle builder on the market. You get great strength gains and fast recovery on this stuff. I will be buying again!”

-Jay B.

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2. Pepti-Bolic by SNS

Pepti-Bolic is a next-generation, non-hormonal muscle-building supplement featuring AI-discovered peptides PeptiStrong® and DL-185™. Its purpose is to boost lean muscle growth, strength, endurance, and recovery through optimized muscle protein synthesis without relying on hormones or stimulants .

Key Benefits:

• Supports lean muscle development
• Accelerates post-workout recovery
• Enhances strength and endurance
• Reduces muscle breakdown
• Optimizes muscle protein synthesis via mTOR pathways

Key Ingredients:

• PeptiStrong™
• DL185™ (Dileucine)

Customer Reviews

Loving it so far!

“So far so good! Waiting to try it out for a month to see results but feeling stronger and looking leaner: delivery was fast and exactly what I expected. Great communication”

-Agape M.

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3. MyoSynergy Elite by Evomuse

MyoSynergy Elite by EvoMuse is formulated to boost muscle growth, recovery, and cellular energy using bioactive ingredients such as epicatechin (myostatin inhibitor) and adaptogens like Schisandra and Shilajit. It targets multiple muscle-building pathways while supporting hormonal balance and better nutrient absorption

Key Benefits:

• Promotes lean muscle development
• Accelerates recovery and reduces downtime
• Boosts cellular energy and training performance
• Supports hormonal balance and resilience
• Improves nutrient absorption for enhanced effectiveness

Key Ingredients:

• Epicatechin
• Astragalus membranaceus
• Angelica sinensis
• Broccoli sprout/seed extract
• Mustard seed (Myrosinase)
• Apigenin
• Quercetin
• Genistein
• Shilajit
• Schisandra
• Black pepper extract (piperine)
• Indole-3-Propionic Acid (IPA)

Customer Reviews

Even better

“I took the previous version of this supplement before the upgrade and had great results. This new ***** version looks promising, they added a number of ingredients which have caught my eye. Especially the Genistein ingredient and what it has shown in muscle repair and ******. I just ordered 2 bottles and I am looking forward to getting them and getting it going! Thanks”

-Josh

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4. SuperHuman Muscle by Alpha Lion

SuperHuman Muscle is a natural, fully disclosed muscle-building supplement featuring RipFactor®, an extract blend from Sphaeranthus indicus and Mangifera indica. It enhances muscle size, strength, endurance, and recovery while promoting better pumps through increased nitric oxide production.

Key Benefits:

• Supports faster muscle growth across genetic backgrounds
• Enhances strength and endurance performance
• Boosts nitric oxide levels for improved pumps and blood flow
• Aids in post-workout recovery
• Fully transparent formula with safe, natural ingredients

Key Ingredients:

• RipFactor® (Mangifera Indica Bark Extract + Sphaeranthus Indicus Flower Extract)
• VASO6™ (Green Tea Extract, Leaf)
• Laxosterone® (5a-Hydroxy Laxogenin)
• Epicatechin
• BioPerine® (Black Pepper Extract, 95% Piperine)

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5. Shred and Sculpt Stack

The Shred and Sculpt Stack is a combination of supplements designed to help reduce body fat while maintaining or building lean muscle. The goal of this type of stack is to promote a more defined, chiseled physique by supporting fat metabolism and muscle preservation. Users combine these products to maximize both fat loss and muscle definition simultaneously.

Disclaimer: This stack is intended for advanced users aged 21 and over who possess a minimum of 2+ years of consistent training experience. It is designed for those already knowledgeable in training, nutrition, and supplement cycling. The stack includes both on-cycle support and post-cycle therapy (PCT) to protect hormonal health and optimize results safely.

Key Benefits:

• Supports fat loss and muscle definition
• Helps preserve lean muscle during cutting phases
• Supports liver function during cyclical use
• Aids in appetite control.
• Promotes a more defined physical appearance.
• Aids detoxification and blood pressure regulation
• Protects hormonal health during and after cycle
• Helps preserve muscle gains post-cycle
• Tailored for experienced users with structured support

Supplements in this Stack:

1. Androvar by Hard Rock Supplements
2. Protex by Vital Alchemy
3. Joyful Joints by Vital Alchemy
4. Post Cycle 3x by Vital Alchemy

Customer Reviews

I got the shred and gold sculpt pack.

“Love it”

-Garfield

Overall a wonderful stack.

“First time having a PH like Andover, I’ll be 50 in January, 5’5 and 199 Lbs been working out for 20 yrs on and off with a recent lag of about 4 yrs, had to loose about 30 lbs that I gained. Already lost 10lbs and sort of reached a plateau. Started Alpha lean 7 when on PCT,

I don’t take any preworkout either yet I’m able to work Out for 1.5 hours in the gym.”

-Arvind

 The perfect companion for a summer cutting cycle

“Loved the effects from this Androvar cycle. My strength shot up. I was able to lift heavier and longer. Didn't notice any soreness but I increased my amino and joint support intake as suggested by the reps. By the end of the cycle, my shoulders/arms/chest/stomach were much more defined and my muscles looked a lot harder or fuller. Definitely would recommend this to anyone who is looking to improve their lifts or help get that "mens physique" type of look.”

-Wesley T.

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6. Animal Creatine HMB+ by Universal Nutrition

Animal Creatine HMB+ combines 5 g of creatine monohydrate with 3 g of HMB (myHMB®) to enhance strength, lean muscle gains, and recovery. Research shows this blend delivers up to 67% greater muscle growth and 38% more strength compared to creatine alone. It also includes electrolytes and vitamin D3 to support hydration, performance, and absorption. This formula is well-suited for athletes aiming to push training limits and recover faster.

Key Benefits:

• Enhances lean muscle growth and strength beyond creatine alone
• Speeds up recovery and reduces muscle breakdown
• Supports hydration and muscle fullness via electrolytes
• Boosts absorption and performance with vitamin D3
• Combines proven, scientifically-backed ingredients

Key Ingredients:

• Vitamin D (as cholecalciferol)
• Calcium (from myHMB calcium β-Hydroxy β-Methylbutyrate Monohydrate)
• Phosphorus
• Magnesium
• Sodium
• Potassium

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7. Wild Thing Pre-Workout by Assault Labs

Wild Thing offers a complete pre-workout blend that combines stimulants, creatine, amino acids, nitric oxide boosters, and mental enhancers. It is designed to boost energy, focus, muscle pumps, strength, endurance, and overall workout intensity. The formula also aims to elevate mood and cognitive function to fuel more effective exercise sessions.

Key Benefits:

• Increases workout energy and mental focus
• Improves muscle endurance and strength during training
• Enhances muscle pumps via NO-boosting ingredients
• Elevates mood and cognitive clarity
• Helps reduce fatigue and speed recovery between sets

Key Ingredients:

• DiCitrulline Malate/Infinergy®
• Beta-Alanine
• Alpha-Glyceryl Phosphoryl Choline
• Agmatine Sulfate
• Creatine Anhydrous
• L­-Glutamine
• Choline Bitartrate
• Caffeine Anhydrous
• L­-Tyrosine
• L-Norvaline
• ZumXR®
• Huperzine A
• Infinergy®
• Cocoabuterol®
• Thinkamine®

Customer Reviews

 Best on Market

“Gives you the right amount of kick, without any of the drawbacks. Perfect”

-Tyler R.

A nice HIT

“It’s awesome!! I get a super nice focus and helps me maximize my sets & reps”

-Juan G.

 Wild Thing

“Good flavor and great energy boost.”

-Paige T.

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8. Huge EAA by Huge Supplements

Huge EAA provides a high-dose blend of all nine essential amino acids, including key BCAAs like leucine, to support muscle-building and recovery. It fuels protein synthesis, promotes endurance, and helps limit muscle breakdown. It also supports balanced nutrition for athletes, fitness enthusiasts, and those optimizing protein intake.

Key Benefits:

• Supports muscle protein synthesis for recovery and growth
• Promotes lean muscle development
• Reduces muscle breakdown during intense training or dieting
• Enhances workout endurance and performance
• Assists in filling nutritional gaps with essential amino acids

Key Ingredients:

• L-Leucine
• L-Isoleucine
• L-Valine
• L-Lysine
• L-Phenylalanine
• L-Threonine
• L-Histidine HCl
• L-Tryptophan
• L-Methionine

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9. Alpha Lion Superhuman Post

Superhuman Post is a post-workout supplement designed to accelerate recovery and support muscle growth after training. Its formula contains ingredients like creatine, L-glutamine, and betaine, which work together to replenish muscle glycogen stores, reduce muscle soreness, and support protein synthesis. The supplement aims to help muscles recover faster and more effectively, preparing the body for the next training session.

Key Benefits:

• Accelerates post-workout recovery.
• Reduces muscle soreness.
• Promotes muscle size, strength, and volume gains
• Replenishes muscle glycogen.
• Supports muscle protein synthesis.
• Aids in hydration and cellular volumization.

Key Ingredients:

• Creatine Monohydrate
• Betaine Anhydrous
• Velositol®
• AstraGin®
• Electrolytes (Sodium, Potassium, Calcium)

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10. Myovite by Myogenix

Myovite is an all-in-one performance multivitamin for athletes that includes high-potency vitamins, chelated minerals, joint support, probiotics, digestive enzymes, and supergreens. It supports immune, joint, cardiovascular, liver, digestive, and brain health in a single daily packet. The formula aims to eliminate nutritional gaps and improve overall performance and recovery.

Key Benefits:

• Supports joint, heart, and immune health
• Enhances nutrient absorption with digestive enzymes and probiotics
• Provides high-bioavailability minerals for performance
• Supports energy metabolism and cellular health
• Helps reduce risk of training plateaus and underperformance
• Covers wide-ranging needs in a single supplement

Key Ingredients:

• B-Vitamins
• Vitamin D
• Liver Support Blend
• Chelated Minerals (Albion®)
• Digestive Enzymes
• SuperGreens & Organic Shrooms Blend

Customer Reviews

Everything you need

“Using myogenix with a epi stack. Normally I go with orange triad but this was a nice change. Packets are pretty easy to take around.”

-The_boonicky

 Almost perfect

“Feel great on this product, actually I really feel it when I haven't had it for a few days, my diet is good but doesn't fill all the gaps. Only wish it had more calcium as I cut dairy out to tone up so needed to get my calcium rdi up separately”

-Christopher

Loving MYOVITE!

"I very much like the myovite vitamin pack. I was buying, individually, nearly all the supplements in the pack. Now I just open 1 pack a day. It is faster and I save money too."

-Deming

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Important Note

It is possible to stack various supplements to support your fitness goals. However, users should always check the ingredient labels carefully to avoid combining products with overlapping ingredients.

For instance, stacking supplements like Anafuse, Myosynergy Elite, and Superhuman Muscle should be avoided, as they often contain similar compounds aimed at muscle growth and recovery. Combining them can lead to overconsumption of certain ingredients.

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Final Thoughts

Calisthenics is a powerful way to build a stronger body at home. This training method works for all fitness levels. It helps improve functional strength, coordination, and endurance using your own body.

The exercises detailed in this guide provide a complete foundation for your fitness journey. With consistent practice and proper form, you can achieve impressive results. Your fitness goals are fully within reach.