{"id":62873,"date":"2024-08-17T09:59:19","date_gmt":"2024-08-17T09:59:19","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=62873"},"modified":"2024-12-27T20:15:22","modified_gmt":"2024-12-27T20:15:22","slug":"calisthenics-routine-beginner","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/","title":{"rendered":"Calisthenics Routine for Beginners: 7 Basic Moves, and Everything Else You Need To Know"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#What_Is_a_Good_Calisthenics_Routine_for_a_Beginner\" >What Is a Good Calisthenics Routine for a Beginner?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#1_Knee_Push-ups\" >1. Knee Push-ups<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#Steps\" >Steps:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#2_Assisted_Pull-ups\" >2. Assisted Pull-ups<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#Steps-2\" >Steps:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#3_Half_Squats\" >3. Half Squats<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#Steps-3\" >Steps:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#4_Modified_Planks\" >4. Modified Planks<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#Steps-4\" >Steps:\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#5_Chair_Dips\" >5. Chair Dips<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#Steps-5\" >Steps:\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#6_Reverse_Lunges\" >6. Reverse Lunges<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#Steps-6\" >Steps:\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#7_Crunches\" >7. Crunches<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#Steps-7\" >Steps:\u00a0<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#How_to_Start_Calisthenics_as_A_Beginner\" >How to Start Calisthenics as A Beginner?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#Start_With_Basic_Exercises\" >Start With Basic Exercises\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#Focus_On_Form\" >Focus On Form\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#Set_Achievable_Goals\" >Set Achievable Goals\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#Be_Consistent\" >Be Consistent\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#Listen_To_Your_Body\" >Listen To Your Body\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#Stay_Hydrated\" >Stay Hydrated\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#Rest_And_Recover\" >Rest And Recover\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#How_Long_Should_a_Beginner_Do_Calisthenics\" >How Long Should a Beginner Do Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#Can_I_Do_Calisthenics_Everyday_as_a_Beginner\" >Can I Do Calisthenics Everyday as a Beginner?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#How_Many_Reps_for_Beginner_Calisthenics\" >How Many Reps for Beginner Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#How_Long_Before_I_See_Results_from_Calisthenics\" >How Long Before I See Results from Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#Is_Calisthenics_Hard_for_Beginners\" >Is Calisthenics Hard for Beginners?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#How_Can_I_Incorporate_Calisthenics_into_My_Workout_Routine\" >How Can I Incorporate Calisthenics into My Workout Routine?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#Can_You_Self-Learn_Calisthenics\" >Can You Self-Learn Calisthenics?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#Best_Calisthenics_Routine_for_a_Beginner\" >Best Calisthenics Routine for a Beginner\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#Is_Calisthenics_3_Times_a_Week_Enough\" >Is Calisthenics 3 Times a Week Enough?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#Should_I_Do_3_or_4_Sets_of_Calisthenics\" >Should I Do 3 or 4 Sets of Calisthenics?\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#Conclusion\" >Conclusion<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">So you&#8217;ve made the decision to start calisthenics\u2014congratulations! This form of exercise is not only fantastic for enhancing your overall fitness and strength, but also doesn&#8217;t require any specialized equipment, which makes it highly accessible.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_routine_beginner\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/calisthenics-women-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Calisthenics focuses on using your body weight to perform various movements, allowing you to build muscle and improve flexibility at the same time. It&#8217;s a fun and challenging workout that can be done anywhere, whether at home, in a park, or at the gym.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We&#8217;ll walk you through all that you need to know as a beginner, including the seven basic moves that will form the foundation of your calisthenics routine.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_a_Good_Calisthenics_Routine_for_a_Beginner\"><\/span><b>What Is a Good Calisthenics Routine for a Beginner?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A good calisthenics routine for a beginner starts with the basics and gradually progresses to more challenging exercises. It likely includes a mix of upper body, lower body, and core exercises, as well as stretches to prevent injury and improve flexibility.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a beginner you might struggle with some of the movements, and that&#8217;s okay. It&#8217;s important to focus on proper form and gradually increase the number of repetitions and sets as you get stronger.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are 7 basic moves that every beginner should learn and master before moving on to more advanced exercises:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Knee_Push-ups\"><\/span><b>1. Knee Push-ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Knee push-ups are a modified version of traditional push-ups where you support your body on your knees instead of your toes, making it easier to build upper body strength.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Steps\"><\/span><b>Steps:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a plank position with your knees on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your hands shoulder-width apart and directly under your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and keep your body straight from your head to your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your chest towards the ground by bending your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a moment when your chest is just above the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position, fully extending your arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for a set of 8-12 repetitions.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_routine_beginner\"><img decoding=\"async\" class=\"aligncenter wp-image-62772 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Photo-22-1.png\" alt=\"Calisthenics routine beginner\" width=\"1920\" height=\"1080\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Photo-22-1.png 1920w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Photo-22-1-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Photo-22-1.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Photo-22-1.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/Photo-22-1-1636x920.png 1636w\" sizes=\"(max-width: 1920px) 100vw, 1920px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Assisted_Pull-ups\"><\/span><b>2. Assisted Pull-ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If full pull-ups are challenging, use a resistance band or a sturdy chair for support. Loop the band around the pull-up bar and under your feet or knees for assistance as you pull yourself up.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Steps-2\"><\/span><b>Steps:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Secure a resistance band to a pull-up bar or use a sturdy chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the pull-up bar with an overhand grip, hands slightly wider than shoulder-width.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place one foot in the resistance band or use the chair for support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hang with your arms fully extended and engage your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull yourself upward, focusing on using your back and arms to lift.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself back down slowly to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 5-8 repetitions, gradually reducing assistance as you gain strength.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"3_Half_Squats\"><\/span><b>3. Half Squats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Start with half squats, where you lower your body partially instead of going all the way down. This approach helps you focus on proper form and stability before progressing to more depth.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you get more comfortable and stronger, gradually increase the depth of your squats. This method builds strength in your legs and glutes and is a highly functional movement pattern.<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Steps-3\"><\/span><b>Steps:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and toes slightly pointed outward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your chest up and shoulders back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin to bend your knees and lower your body down halfway.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your knees stay in line with your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause in the halfway position for a moment.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through your heels to return to a standing position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for a set of 10-15 repetitions.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"4_Modified_Planks\"><\/span><b>4. Modified Planks<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Modified planks, such as knee planks or forearm planks, help strengthen your core while promoting excellent stability. These variations allow you to build strength progressively, making it easier to transition to a full plank as you gain confidence and endurance.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Steps-4\"><\/span><b>Steps:\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start on your knees with your hands under your shoulders for knee planks, or on your forearms for forearm planks.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and keep your back straight, forming a straight line from your head to your knees or toes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 20-30 seconds, gradually increasing the duration as you become stronger.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on your breathing; inhale deeply through your nose and exhale through your mouth.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your neck neutral by looking slightly forward, not down.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain the position, ensuring your hips don\u2019t sag or rise too high.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for 2-3 sets, taking a short rest between each set.\u00a0<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_routine_beginner\"><img decoding=\"async\" class=\"aligncenter wp-image-62504 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/The-6-Day-Workout-Split-For-Building-Muscle-And-Strength.png\" alt=\"Calisthenics routine beginner\" width=\"2560\" height=\"1440\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/The-6-Day-Workout-Split-For-Building-Muscle-And-Strength.png 2560w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/The-6-Day-Workout-Split-For-Building-Muscle-And-Strength-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/The-6-Day-Workout-Split-For-Building-Muscle-And-Strength.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/The-6-Day-Workout-Split-For-Building-Muscle-And-Strength.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/The-6-Day-Workout-Split-For-Building-Muscle-And-Strength-1636x920.png 1636w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/a><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and experience the versatility first-hand!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"5_Chair_Dips\"><\/span><b>5. Chair Dips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chair dips are a fantastic way to strengthen your triceps, shoulders, and chest while maintaining a controlled motion. Using a sturdy chair allows you to adjust the angle and intensity of the exercise, making it suitable for beginners.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Steps-5\"><\/span><b>Steps:\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the edge of a sturdy chair with your hands beside you, fingers facing forward.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move your body forward off the chair and lower yourself by bending your elbows.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your elbows close to your body, until your arms form a 90-degree angle.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push back up to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for 8-12 repetitions for 2-3 sets.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"6_Reverse_Lunges\"><\/span><b>6. Reverse Lunges<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Reverse lunges are often easier for beginners compared to traditional lunges as they reduce the risk of losing balance while targeting the legs and <a href=\"https:\/\/betterme.world\/articles\/calisthenics-for-glutes\/\">glutes<\/a>. This exercise is an excellent way to strengthen your lower body in a safe and functional manner.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Steps-6\"><\/span><b>Steps:\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step backward with one leg, lowering your hips until both knees are bent at about a 90-degree angle.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure your front knee stays over your ankle.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push through the front heel to return to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Alternate legs for a set of 8-10 repetitions per side.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"7_Crunches\"><\/span><b>7. Crunches<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Crunches are an abdominal exercise that focuses on the upper abdominal muscles and offers a gentler alternative to full sit-ups. They help reinforce core strength without putting undue strain on the lower back.\u00a0<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Steps-7\"><\/span><b>Steps:\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your knees bent and feet flat on the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands behind your head or cross them over your chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and lift your shoulders off the ground a few inches, keeping the lower back pressed into the floor.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a moment before lowering back down.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform 10-15 repetitions for 2-3 sets.\u00a0<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">In our previous blog, <a href=\"https:\/\/betterme.world\/articles\/10-minute-calisthenics-workout\/\">10-Minute Calisthenics Workout<\/a><\/span><span style=\"font-weight: 400;\">,<\/span> <span style=\"font-weight: 400;\">we discussed more beginner-friendly calisthenics exercises.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_routine_beginner\"><img decoding=\"async\" class=\"aligncenter wp-image-62209 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/woman-4.png\" alt=\"BetterMe\" width=\"2560\" height=\"1440\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/woman-4.png 2560w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/woman-4-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/woman-4.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/woman-4.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/woman-4-1636x920.png 1636w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Start_Calisthenics_as_A_Beginner\"><\/span><b>How to Start Calisthenics as A Beginner?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Start slow and gradually progress as you gain strength and confidence. Here are some tips that might help:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Start_With_Basic_Exercises\"><\/span><b>Start With Basic Exercises\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">From the list above, there are plenty of simple yet effective calisthenics exercises that can be done at home without any equipment. Start with these basic exercises and gradually add more challenging variations as you progress.<\/span><\/p>\n<p><em><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/advanced-calisthenics\/\">Advanced Calisthenics: 7 Exercises for Greater Gains<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Focus_On_Form\"><\/span><b>Focus On Form\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Proper form is crucial for performing <a href=\"https:\/\/betterme.world\/articles\/10-calisthenics-exercises\/\">calisthenics exercises<\/a> safely and effectively. Mastering the correct technique not only prevents injuries but also maximizes the benefits of each movement (<\/span><a href=\"https:\/\/www.nus.edu.sg\/uhc\/articles\/details\/prevent-injuries-with-proper-form-during-workouts\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Take your time to learn each exercise&#8217;s proper form, focusing on body alignment and control, before attempting to increase reps or difficulty level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Additionally, practicing the fundamentals will help you build a strong foundation, making it easier to progress to more advanced variations in the future. Remember, quality always trumps quantity when it comes to fitness!<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Set_Achievable_Goals\"><\/span><b>Set Achievable Goals\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Start small and set realistic goals for yourself, whether it&#8217;s in your fitness journey, career, or personal projects. By breaking down your aspirations into manageable steps, you can create a sense of achievement as you reach each milestone.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This approach not only helps you stay motivated, but it also reduces the risk of burnout or injury. Remember, progress takes time, and celebrating small victories along the way will keep your spirits high and encourage you to keep pushing forward.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Be_Consistent\"><\/span><b>Be Consistent\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Consistency is key when it comes to seeing results in calisthenics. To truly harness the benefits of this training method, aim to exercise at least 3-4 times a week. This frequency allows your body ample time to adapt and recover, which is essential for building strength and endurance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you progress, gradually increase both the frequency of your workouts and the intensity of the exercises you perform.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Listen_To_Your_Body\"><\/span><b>Listen To Your Body\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s essential to listen to your body and not push yourself too hard. If an exercise feels too difficult or causes pain, take a break and reassess your form before attempting it again. Remember, there are regressions for every exercise that may be a better option for you!<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Stay_Hydrated\"><\/span><b>Stay Hydrated\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Calisthenics can be quite intense, engaging multiple muscle groups and pushing your endurance to the limit. To ensure optimal performance and recovery during your workout, it&#8217;s crucial to stay hydrated by drinking plenty of water before, during, and after your session.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keeping a water bottle handy can help you maintain proper hydration levels and enhance your overall workout experience (<\/span><a href=\"https:\/\/www.moh.gov.jm\/edu-resources\/physical-activity-water-a-healthy-combination\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Rest_And_Recover\"><\/span><b>Rest And Recover\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Rest days are just as important as workout days. Give your body time to rest and recover between workouts for optimal results (<\/span><a href=\"https:\/\/www.uclahealth.org\/news\/article\/how-often-should-you-take-rest-day\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_routine_beginner\"><img decoding=\"async\" class=\"aligncenter wp-image-62036 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/28.png\" alt=\"Calisthenics routine beginner\" width=\"2560\" height=\"1440\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/28.png 2560w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/28-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/28.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/28.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/28-1636x920.png 1636w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Should_a_Beginner_Do_Calisthenics\"><\/span><b>How Long Should a Beginner Do Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">According to the American College of Sports Medicine, beginners should aim for at least 2-3 days a week of strength training exercises, including calisthenics (<\/span><a href=\"https:\/\/www.prescriptiontogetactive.com\/static\/pdfs\/resistance-training-ACSM.pdf\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). As you progress, aim for 3-4 days a week to challenge your body and improve your overall fitness level.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, it&#8217;s important to listen to your body and not push yourself too hard. Taking rest days and allowing your body time to recover is just as crucial for achieving results with calisthenics. It&#8217;s also recommended to gradually increase the duration of each workout as you become stronger and more comfortable with the exercises.<\/span><\/p>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_routine_beginner\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_I_Do_Calisthenics_Everyday_as_a_Beginner\"><\/span><b>Can I Do Calisthenics Everyday as a Beginner?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Experts do not recommend doing calisthenics every day, especially for beginners. The American Council on Exercise suggests that muscles need at least 48 hours to recover after a strength training session. This allows them to repair and rebuild, leading to stronger muscles (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/6821\/time-to-reconsider-muscle-confusion\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Beginners should aim to have at least one day of rest in between <a href=\"https:\/\/betterme.world\/articles\/?p=54189&amp;preview=true\">calisthenics workouts<\/a>. As you progress, you can gradually increase the frequency and duration of your training sessions, but it&#8217;s essential to always listen to your body and take rest days when needed.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Many_Reps_for_Beginner_Calisthenics\"><\/span><b>How Many Reps for Beginner Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The number of reps in any workout is highly individual and varies based on several factors. Let&#8217;s look at these in detail:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fitness Level<\/b><span style=\"font-weight: 400;\">: As a beginner, your first step should be mastering the basic movements. Typically, it is recommended that beginners do not focus on very high intensity exercises that can only be performed for a low number of reps, but rather find a starting point that will allow a rep range somewhere between 6-15 reps per set. This is a general recommendation that certainly has exceptions, but it typically provides a suitable neuromuscular benefit for beginners to learn the coordination involved with their foundational exercises.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exercise Difficulty<\/b><span style=\"font-weight: 400;\">: Remember that some exercises may present more challenges than others, affecting the number of reps you can perform. Stay motivated by focusing on maintaining proper form and progressively increasing your reps over time.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Your Goal<\/b><span style=\"font-weight: 400;\">: Once you have a good grasp on the foundational exercises, you can begin incorporating more variation in your repetition ranges based on your primary goals. If your goal is to build strength, aim for lower reps with higher intensity and longer rest intervals (2-5 minutes between sets). For muscle hypertrophy, focus on moderate reps (6-12) with moderate resistance and moderate rest intervals (60-90 seconds between sets). To improve endurance, target higher reps (12-20) with lower resistance and shorter rest intervals (less than 30-60 seconds between sets).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest Periods<\/b><span style=\"font-weight: 400;\">: The duration of your rest periods between sets or exercises can also affect the number of reps you can perform. At similar levels of workout intensity, shorter rest periods challenge your muscles more, leading to fewer reps. On the other hand, longer rest periods allow for more recovery and potentially higher reps.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/easy-calisthenics-workout\/\">Easy Calisthenics Workout: 9 Must-Have Exercises for Your Routine<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Long_Before_I_See_Results_from_Calisthenics\"><\/span><b>How Long Before I See Results from Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Seeing results from calisthenics, like any form of exercise, takes time and consistency. It&#8217;s essential to remember that everyone&#8217;s body is different, and results will vary based on various factors such as starting fitness level, diet, and genetics.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, these changes will happen gradually and across a timeline. Here&#8217;s what you can expect:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>4-8 weeks<\/b><span style=\"font-weight: 400;\">: This is the initial phase where your body will start adapting to the new form of exercise. You may notice an increase in strength and endurance, but visible physical changes may not be apparent yet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>3-6 months<\/b><span style=\"font-weight: 400;\">: With consistent training and proper nutrition, you should start seeing noticeable changes in muscle definition and overall physique.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>9+ months<\/b><span style=\"font-weight: 400;\">: As you continue to progress with calisthenics, your muscles will become more defined and you\u2019ll likely have seen noticeable progressions in the difficulty of exercises you can perform. You may also see improvements in balance, coordination, and overall athleticism.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Remember that consistency is key, and visible results can vary greatly from person to person. Don&#8217;t get discouraged if you don&#8217;t see immediate changes, keep pushing forward, and trust the process.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_routine_beginner\"><img decoding=\"async\" class=\"aligncenter wp-image-62007 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/How-To-Get-Rid-Of-Stomach-Overhang_-Expert-Approved-Ways-To-Shrink-Your-Belly.png\" alt=\"Calisthenics routine beginner\" width=\"2560\" height=\"1440\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/How-To-Get-Rid-Of-Stomach-Overhang_-Expert-Approved-Ways-To-Shrink-Your-Belly.png 2560w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/How-To-Get-Rid-Of-Stomach-Overhang_-Expert-Approved-Ways-To-Shrink-Your-Belly-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/How-To-Get-Rid-Of-Stomach-Overhang_-Expert-Approved-Ways-To-Shrink-Your-Belly.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/How-To-Get-Rid-Of-Stomach-Overhang_-Expert-Approved-Ways-To-Shrink-Your-Belly.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/How-To-Get-Rid-Of-Stomach-Overhang_-Expert-Approved-Ways-To-Shrink-Your-Belly-1636x920.png 1636w\" sizes=\"(max-width: 2560px) 100vw, 2560px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Calisthenics_Hard_for_Beginners\"><\/span><strong>Is Calisthenics Hard for Beginners?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Many beginners may find certain exercises tough at first, but with practice, you&#8217;ll build strength and confidence. Focus on mastering the basics before moving on to more complex movements. Exercise regressions, like the knee push-up instead of a full push-up, can also help beginners ease into calisthenics.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_Can_I_Incorporate_Calisthenics_into_My_Workout_Routine\"><\/span><strong>How Can I Incorporate Calisthenics into My Workout Routine?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There are several ways to incorporate calisthenics into your workout routine. You can try a dedicated calisthenics workout 2-3 times a week or add in bodyweight exercises as part of your warm-ups and cool-downs on other days. It&#8217;s essential to find a balance that works for you and fits your overall fitness goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">We\u2019ve discussed this in detail in our <\/span><a href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-workouts-with-no-equipment\/\"><b>beginner calisthenics workout no equipment <\/b><\/a><span style=\"font-weight: 400;\">article.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_You_Self-Learn_Calisthenics\"><\/span><strong>Can You Self-Learn Calisthenics?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Many people successfully learn calisthenics on their own. There are plenty of online resources, videos, and communities dedicated to helping you along the way. Just remember to prioritise safety and proper form to avoid injury as you progress.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Best_Calisthenics_Routine_for_a_Beginner\"><\/span><strong>Best Calisthenics Routine for a Beginner\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">A well-rounded calisthenics routine for beginners should include fundamental exercises like push-ups, squats, pull-ups, and planks. Aim for full-body workouts that focus on different muscle groups. Starting with 2-3 sets of 6-12 reps per exercise is a good way to build a solid foundation.<\/span><\/p>\n<p>Check out another BetterMe article: <em><a href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-no-equipment\/\">The Ultimate Calisthenics Workout With No Equipment<\/a>.<\/em><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Calisthenics_3_Times_a_Week_Enough\"><\/span><strong>Is Calisthenics 3 Times a Week Enough?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Calisthenics can be effectively performed three times a week. This frequency allows for sufficient recovery while still providing a consistent training stimulus. As you advance, you can adjust the frequency and intensity based on your goals and recovery needs.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Should_I_Do_3_or_4_Sets_of_Calisthenics\"><\/span><strong>Should I Do 3 or 4 Sets of Calisthenics?\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The choice between 3 or 4 sets per exercise depends on your fitness level and goals. Beginners may start with 3 sets, focusing on proper form and technique. As you progress and feel more comfortable, you can increase to 4 sets to further challenge your muscles and enhance endurance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There\u2019s also no reason you can\u2019t do more or less than 3-4 sets for an exercise, depending on your goals. For instance, certain high intensity interval training (HIIT) workouts will utilize multiple variations of different exercises, but only perform each exercise 1-2 times during the workout. On the other hand, a person looking to focus on a complex exercise advancement may choose to perform 5 or more sets of that exercise in a single workout to ensure proper volume and neuromuscular adaptations for the new skill.\u00a0<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=calisthenics_routine_beginner\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><b>Conclusion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calisthenics can help beginners to build strength, improve flexibility, and enhance overall fitness without the need for extensive equipment. By starting with fundamental movements and adhering to a routine that includes appropriate rest and recovery, you set yourself on a sustainable path to achieving your fitness goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that consistency, patience, and proper form are vital components of your journey. As you progress, feel free to challenge yourself with more advanced exercises and variations. Embrace the process, celebrate your achievements, and enjoy the many benefits that calisthenics has to offer!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>So you&#8217;ve made the decision to start calisthenics\u2014congratulations! This form of exercise is not only fantastic for enhancing your overall fitness and strength, but also doesn&#8217;t require any specialized equipment, which makes it highly accessible. Calisthenics focuses on using your body weight to perform various movements, allowing you to build muscle and improve flexibility at [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":62875,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,264],"tags":[],"coauthors":[125,221],"class_list":["post-62873","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout","category-calisthenics-women"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Calisthenics Routine for Beginners: 7 Basic Moves, and Everything Else You Need To Know - BetterMe<\/title>\n<meta name=\"description\" content=\"Discover an effective \u2605 CALISTHENICS ROUTINE FOR BEGINNERS \u27a4 to build strength and fitness with essential exercises and expert tips.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Calisthenics Routine for Beginners: 7 Basic Moves, and Everything Else You Need To Know\" \/>\n<meta property=\"og:description\" content=\"Discover an effective \u2605 CALISTHENICS ROUTINE FOR BEGINNERS \u27a4 to build strength and fitness with essential exercises and expert tips.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-27T20:15:22+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/4-5-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Troy Hurst, PT, DPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Troy Hurst, PT, DPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76\"},\"headline\":\"Calisthenics Routine for Beginners: 7 Basic Moves, and Everything Else You Need To Know\",\"dateModified\":\"2024-12-27T20:15:22+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/\"},\"wordCount\":2426,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/4-5.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for women\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">So you've made the decision to start calisthenics\u2014congratulations! This form of exercise is not only fantastic for enhancing your overall fitness and strength, but also doesn't require any specialized equipment, which makes it highly accessible.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Calisthenics focuses on using your body weight to perform various movements, allowing you to build muscle and improve flexibility at the same time. It's a fun and challenging workout that can be done anywhere, whether at home, in a park, or at the gym.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">We'll walk you through all that you need to know as a beginner, including the seven basic moves that will form the foundation of your calisthenics routine.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is a Good Calisthenics Routine for a Beginner?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">A good calisthenics routine for a beginner starts with the basics and gradually progresses to more challenging exercises. It likely includes a mix of upper body, lower body, and core exercises, as well as stretches to prevent injury and improve flexibility.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">As a beginner you might struggle with some of the movements, and that's okay. It's important to focus on proper form and gradually increase the number of repetitions and sets as you get stronger.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here are 7 basic moves that every beginner should learn and master before moving on to more advanced exercises:<\/span>\\r\\n<h3><b>1. Knee Push-ups<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Knee push-ups are a modified version of traditional push-ups where you support your body on your knees instead of your toes, making it easier to build upper body strength.<\/span>\\r\\n<h4><b>Steps:<\/b><\/h4>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Start in a plank position with your kne ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/\",\"name\":\"Calisthenics Routine for Beginners: 7 Basic Moves, and Everything Else You Need To Know - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/4-5.png\",\"dateModified\":\"2024-12-27T20:15:22+00:00\",\"description\":\"Discover an effective \u2605 CALISTHENICS ROUTINE FOR BEGINNERS \u27a4 to build strength and fitness with essential exercises and expert tips.\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/4-5.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/4-5.png\",\"width\":2560,\"height\":1440},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/dev.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Calisthenics\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"Calisthenics for women\",\"item\":\"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/calisthenics-women\/\"},{\"@type\":\"ListItem\",\"position\":6,\"name\":\"Calisthenics Routine for Beginners: 7 Basic Moves, and Everything Else You Need To Know\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\",\"url\":\"https:\/\/dev.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; 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This form of exercise is not only fantastic for enhancing your overall fitness and strength, but also doesn't require any specialized equipment, which makes it highly accessible.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Calisthenics focuses on using your body weight to perform various movements, allowing you to build muscle and improve flexibility at the same time. It's a fun and challenging workout that can be done anywhere, whether at home, in a park, or at the gym.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">We'll walk you through all that you need to know as a beginner, including the seven basic moves that will form the foundation of your calisthenics routine.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is a Good Calisthenics Routine for a Beginner?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">A good calisthenics routine for a beginner starts with the basics and gradually progresses to more challenging exercises. It likely includes a mix of upper body, lower body, and core exercises, as well as stretches to prevent injury and improve flexibility.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">As a beginner you might struggle with some of the movements, and that's okay. 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Knee Push-ups<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">Knee push-ups are a modified version of traditional push-ups where you support your body on your knees instead of your toes, making it easier to build upper body strength.<\/span>\r\n<h4><b>Steps:<\/b><\/h4>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a plank position with your kne ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/","url":"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/","name":"Calisthenics Routine for Beginners: 7 Basic Moves, and Everything Else You Need To Know - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/4-5.png","dateModified":"2024-12-27T20:15:22+00:00","description":"Discover an effective \u2605 CALISTHENICS ROUTINE FOR BEGINNERS \u27a4 to build strength and fitness with essential exercises and expert tips.","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/4-5.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/4-5.png","width":2560,"height":1440},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/calisthenics-routine-beginner\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/dev.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Calisthenics","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/"},{"@type":"ListItem","position":5,"name":"Calisthenics for women","item":"https:\/\/dev.betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/calisthenics-women\/"},{"@type":"ListItem","position":6,"name":"Calisthenics Routine for Beginners: 7 Basic Moves, and Everything Else You Need To Know"}]},{"@type":"WebSite","@id":"https:\/\/dev.betterme.world\/articles\/#website","url":"https:\/\/dev.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; 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