{"id":63088,"date":"2024-08-29T14:01:19","date_gmt":"2024-08-29T14:01:19","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=63088"},"modified":"2024-12-27T20:12:09","modified_gmt":"2024-12-27T20:12:09","slug":"best-calisthenics-program","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/","title":{"rendered":"Best Calisthenics Program for Total Body Fitness\u00a0"},"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\/best-calisthenics-program\/#What_Is_the_Best_Calisthenics_Program\" >What Is the Best Calisthenics Program?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/#Is_Calisthenics_Better_than_the_Gym\" >Is Calisthenics Better than the Gym?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/#What_Are_the_Big_3_Calisthenics\" >What Are the Big 3 Calisthenics?\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/#Pull-up\" >Pull-up\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/#Push-up\" >Push-up\u00a0<\/a><\/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\/best-calisthenics-program\/#Squats\" >Squats\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/#What_Is_the_Best_Calisthenic_Exercise\" >What Is the Best Calisthenic Exercise?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/#How_to_Create_the_Best_Calisthenics_Program\" >How to Create the Best Calisthenics Program\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/#Is_3_Sets_Enough_for_Calisthenics\" >Is 3 Sets Enough for Calisthenics?\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/#30-Day_Calisthenics_Workout_Plan_for_Beginners\" >30-Day Calisthenics Workout Plan for Beginners\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/#Calisthenics_List_of_Exercises\" >Calisthenics List of Exercises\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/#Chair_Squats\" >Chair Squats\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/#Planks\" >Planks\u00a0<\/a><\/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\/best-calisthenics-program\/#Reverse_Lunges\" >Reverse Lunges\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/#Bird_Dogs\" >Bird Dogs\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/#Trunk_Twists\" >Trunk Twists\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/#Jumping_Jacks\" >Jumping Jacks\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/#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-19\" href=\"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/#Is_calisthenics_twice_a_week_enough\" >Is calisthenics twice a week enough?<\/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\/best-calisthenics-program\/#How_many_push-ups_should_I_do_a_day\" >How many push-ups should I do a day?<\/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\/best-calisthenics-program\/#Does_calisthenics_increase_testosterone\" >Does calisthenics increase testosterone?<\/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\/best-calisthenics-program\/#Do_reps_matter_in_calisthenics\" >Do reps matter in calisthenics?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The best calisthenics program will help you achieve total body fitness through a series of carefully crafted body weight exercises. Whether you\u2019re a beginner who is looking to build muscle and lose weight or an experienced athlete who is looking for some new options, keep reading for several tips on improving strength, endurance, flexibility, and overall physical health.\u00a0<\/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=best_calisthenics_program\" 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 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Calisthenics_Program\"><\/span><b>What Is the Best Calisthenics Program?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best calisthenics workout will help you reach your goals while limiting your likelihood of an injury. It should be challenging enough that it pushes the muscles to get stronger and grow without being so difficult that it\u2019s difficult to remain consistent. The program should contain exercises that improve strength, mobility, and cardiovascular fitness, and you should perform the exercises for at least 30 minutes, three or more times per week<\/span><a href=\"https:\/\/www.uptodate.com\/contents\/exercise-prescription-and-guidance-for-adults?search=What%20Is%20the%20Best%20Calisthenics%20Program%3F&amp;source=search_result&amp;selectedTitle=1%7E150&amp;usage_type=default&amp;display_rank=1\"><span style=\"font-weight: 400;\">(1)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Calisthenics_Better_than_the_Gym\"><\/span><b>Is Calisthenics Better than the Gym?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The question of whether calisthenics or the gym is better will depend on your goals and circumstances. Calisthenics doesn\u2019t require any equipment and you can do it anywhere. The gym offers access to machines, free weights, and specialized equipment for diverse workouts. It\u2019s also easier to target individual muscles and increase resistance progressively to promote muscle growth and strength<\/span><a href=\"https:\/\/www.uptodate.com\/contents\/physical-activity-and-exercise-in-older-adults?search=What%20Are%20the%20Big%203%20Calisthenics%3F&amp;source=search_result&amp;selectedTitle=2%7E150&amp;usage_type=default&amp;display_rank=2\"><span style=\"font-weight: 400;\">(2)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Big_3_Calisthenics\"><\/span><b>What Are the Big 3 Calisthenics?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The big 3 calisthenics are a set of three exercises that provide a whole-body workout, effectively targeting many different muscle groups. You can also modify the difficulty of these exercises, which makes them suitable for various fitness levels<\/span><a href=\"https:\/\/betterme.world\/articles\/10-calisthenics-exercises\/\"><span style=\"font-weight: 400;\">(3)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pull-up\"><\/span><b>Pull-up\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The pull-up is for building the back and overall upper-body strength as it targets the latissimus dorsi (lats), biceps, shoulder, and forearm muscles. Variations of the pull-up include the chin-up (underhand grip), wide-grip pull-up, and commando pull-up.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a traditional pull-up:<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">Grip the pull-up bar with your hands slightly wider than shoulder-width apart and your palms facing away from you.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Hang from the bar with your arms fully extended.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Begin to bend your elbows and pull your body upward until your chin clears the bar.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Lower yourself back to the starting position in a controlled manner.\u00a0<\/span><\/li>\n<\/ol>\n<p><strong>When it comes to weight loss, progress is made by inches, not miles, so it&#8217;s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_calisthenics_program\">stay on track<\/a> and hold yourself accountable!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Push-up\"><\/span><b>Push-up\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A push-up is an exercise that also works the upper body, but focuses on pushing, whereas a pull-up focuses on pulling. Push-ups target the chest, triceps, shoulders, and core. Variations of the standard push-up include wide push-ups, diamond push-ups, and incline\/decline push-ups.\u00a0<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">Start in a plank position with your elbows extended and your hands placed slightly wider than shoulder-width apart.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Lower your body by bending your elbows until your chest nearly touches the floor. Your elbows should be at a 45-degree angle from your body.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Push through your hands to extend your elbows and return to the starting position.\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=best_calisthenics_program\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4-3.png\" alt=\"best calisthenics program\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Squats\"><\/span><b>Squats\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Squats target the quadriceps, hamstrings, glutes, calves, and core. Performing this exercise regularly can improve balance, flexibility, and mobility. Variations include jump squats, pistol squats, and Bulgarian split squats.\u00a0<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and your toes pointed slightly outward.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bend your knees and start to lower your body as if about to sit on an invisible chair. Continue to lower until your thighs are at least parallel to the ground.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Press through your heels, extend your knees, and stand back up to the starting position.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Aim for 3 sets of 10-15 repetitions.\u00a0<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Best_Calisthenic_Exercise\"><\/span><b>What Is the Best Calisthenic Exercise?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Much like the best calisthenic program, the best calisthenic movement depends on your goals and fitness level. Someone who is on a weight loss program may benefit more from exercises that increase their heart rate, such as <a href=\"https:\/\/betterme.world\/articles\/calories-burned-jumping-jacks\/\">jumping jacks<\/a> and burpees, while someone who is looking to add muscle mass may get better results by adding pull-ups and squats to their routine.\u00a0<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/lower-back-calisthenics\/\"><i>The Simplest Lower Back Calisthenics Guide for Beginners<\/i><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Create_the_Best_Calisthenics_Program\"><\/span><b>How to Create the Best Calisthenics Program\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">To create an effective calisthenics workout, you need to first determine your goals and consult your physician to ensure you\u2019re healthy enough to participate in these exercises. Then create a well-rounded routine that aligns with what you\u2019re trying to accomplish<\/span><a href=\"https:\/\/www.uptodate.com\/contents\/physical-activity-and-exercise-in-older-adults?search=What%20Are%20the%20Big%203%20Calisthenics%3F&amp;source=search_result&amp;selectedTitle=2%7E150&amp;usage_type=default&amp;display_rank=2\"><span style=\"font-weight: 400;\">(2)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">If your goal is strength, focus on exercises that build muscle and strength, such as pull-ups and push-ups.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">If you want to improve your endurance, include more repetitions and longer sets in your routine.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Incorporate stretches and <a href=\"https:\/\/betterme.world\/articles\/hip-mobility-exercises\/\">mobility exercises<\/a> to improve your flexibility and balance.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Emphasize high-intensity and cardiovascular exercises if your goal is weight loss.\u00a0<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_3_Sets_Enough_for_Calisthenics\"><\/span><b>Is 3 Sets Enough for Calisthenics?\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The effectiveness of doing three sets in a calisthenics routine depends on several factors, including your fitness goals, the intensity of the exercises, and your current fitness level. For beginners, three sets can be enough to build foundational strength. However, as you progress, you may need to increase the number of sets or the difficulty of the exercises to continue making gains<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/calisthenics-workout-plan#advanced-workout-plan\"><span style=\"font-weight: 400;\">(4)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_calisthenics_program\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/2-8.png\" alt=\"best calisthenics program\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"30-Day_Calisthenics_Workout_Plan_for_Beginners\"><\/span><b>30-Day Calisthenics Workout Plan for Beginners\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When developing a <a href=\"https:\/\/betterme.world\/articles\/calisthenics-workout-plan-for-beginners\/\">calisthenics program for beginners<\/a>, it can be helpful to set goals to help you stay motivated. A 30-day calisthenics challenge is a great way to do exactly that, and staying consistent will help you see positive gains. There are many challenges to choose from to help you reach any goal<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/calisthenics-workout-plan#advanced-workout-plan\"><span style=\"font-weight: 400;\">(4)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Calisthenics_List_of_Exercises\"><\/span><b><a href=\"https:\/\/betterme.world\/articles\/calisthenics-list-of-exercises\/\">Calisthenics List of Exercises<\/a>\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chair_Squats\"><\/span><b>Chair Squats\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chair squats are a great beginner-friendly calisthenic exercise that helps build lower-body strength and improve balance<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/calisthenics-workout-plan#advanced-workout-plan\"><span style=\"font-weight: 400;\">(4)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0\u00a0<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">Stand in front of the chair with your feet hip-width apart and your toes pointed slightly outward.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Bend your hips and knees to lower your body toward the chair until your buttocks lightly touch it.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Press through your heels to stand back up to the starting position.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Perform 3 sets of 10-15 repetitions.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Planks\"><\/span><b>Planks\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The plank is a core-strengthening exercise that engages multiple muscle groups and can improve overall stability and endurance. It\u2019s beginner-friendly and you can modify it to make it a little easier if required<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/calisthenics-workout-plan#advanced-workout-plan\"><span style=\"font-weight: 400;\">(4)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">Lay face down on the floor, then raise your body off the ground so it rests on your forearms and toes, similar to a push-up.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Breathe in through your chest and out through your stomach. As you breathe out, tighten your abdominal muscles.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">This exercise is all about holding that tightness in your abdomen.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">While holding this position, try to keep your back flat and avoid any sagging of the hips for 20-30 seconds or for as long as possible.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">It\u2019s more important to use perfect form than it is to stretch this out for a specific duration of time. Form is crucial for this exercise.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Gradually increase the duration to 1-2 minutes once you feel confident in your form.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Reverse_Lunges\"><\/span><b>Reverse Lunges\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Reverse lunges are an effective lower-body exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and calves. They\u2019re also a little easier on the knees than a standard lunge<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/calisthenics-workout-plan#advanced-workout-plan\"><span style=\"font-weight: 400;\">(4)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">Stand with your feet hip-width apart.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Step one foot backward, landing on the ball of your foot<\/span><\/li>\n<li><span style=\"font-weight: 400;\">As you start to lower your hips, your back heel will raise so that you\u2019re on your tiptoes on the back foot.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Make sure both knees are at approximately a 90-degree angle. Your front thigh should be parallel to the ground and your back knee should be just above the floor.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Push through the heel of your front foot to return to the starting position, and repeat with the other leg.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Aim for 3 sets of 10-15 repetitions per leg.<\/span><\/li>\n<\/ol>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_calisthenics_program\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Bird_Dogs\"><\/span><b>Bird Dogs\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bird dogs are good for improving core stability, balance, and coordination. They target multiple muscle groups, including the core, lower back, glutes, and shoulders, and are good for all skill levels<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/calisthenics-workout-plan#advanced-workout-plan\"><span style=\"font-weight: 400;\">(4)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">Start on your hands and knees in a tabletop position.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Keep your back flat and your neck in a neutral position as you extend your right arm forward and your left leg backward, keeping both parallel to the floor.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Reach with your arm and leg as far as possible and hold the position for a few seconds before slowly returning to the starting position.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Repeat with the opposite arm and leg.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Aim for 3 sets of 10-15 repetitions per side.\u00a0<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Trunk_Twists\"><\/span><b>Trunk Twists\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Trunk twists are a great exercise for most skill levels and can help improve core strength, flexibility, and rotational movement. They target the oblique muscles and the abs<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/benefits-calisthenics\"><span style=\"font-weight: 400;\">(9)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">Sit on the floor with your knees bent and feet flat on the ground.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Lean back slightly to engage your core, but keep your back straight.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Clasp your hands together and rotate your torso to the right, bringing your hands toward the floor beside your hip.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Twist as far as you can and pause briefly before returning to the starting position.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Repeat turning to the left side.\u00a0<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Aim for 3 sets of 10-15 repetitions per side.\u00a0<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/calisthenics-shoulder-exercises\/\"><i>Calisthenics Shoulder Exercises: Techniques and Workouts<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Jumping_Jacks\"><\/span><b>Jumping Jacks\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Jumping jacks are an excellent choice for calisthenics programs that are focused on increasing the heart rate to improve cardiovascular endurance and burn calories. They provide a full-body workout that engages the legs, core, shoulders, and arms and also help improve coordination and balance<\/span><a href=\"https:\/\/www.webmd.com\/fitness-exercise\/benefits-calisthenics\"><span style=\"font-weight: 400;\">(9)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand straight with your feet together and your arms at your sides.\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump and spread your legs shoulder-width apart while raising your arms from the side above your head to form the letter X.\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump again to return to the starting position.\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aim for 20-30 reps.\u00a0<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=best_calisthenics_program\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/3-2.png\" alt=\"best calisthenics program\" \/><\/a><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_twice_a_week_enough\"><\/span><strong>Is calisthenics twice a week enough? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">When developing a calisthenics workout plan, one of the most common questions is how often to work out. While most experts will agree that any activity is better than none, The U.S. Department of Health and Human Services recommends at least 150 minutes (two and a half hours) of moderate-intensity physical activity per week. Therefore, unless you get a lot of activity in other ways during the week, you will likely want to try to do calisthenics more than twice a week. Many experts recommend aiming for three 30-minute workout sessions per week to see the best results<\/span><a href=\"https:\/\/newsinhealth.nih.gov\/2019\/01\/how-much-activity-do-you-need\"><span style=\"font-weight: 400;\">(5)<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_push-ups_should_I_do_a_day\"><\/span><strong>How many push-ups should I do a day? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">When you first start your calisthenics training program, most experts recommend aiming for two sets of 5-6 repetitions. Gradually increase the number of reps and sets as you become stronger and are able to do so<\/span><a href=\"https:\/\/www.medicinenet.com\/how_many_push-ups_should_i_do_a_day\/article.htm\"><span style=\"font-weight: 400;\">(6)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Does_calisthenics_increase_testosterone\"><\/span><strong>Does calisthenics increase testosterone? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">There is some evidence that a calisthenics workout can increase <a href=\"https:\/\/betterme.world\/articles\/testosterone-levels-by-age\/\">testosterone<\/a> levels immediately after exercise, lasting for an hour post-workout. However, it returns to normal after a few hours. The increase in testosterone can also vary from one individual to the next, as can their reaction to it<\/span><a href=\"https:\/\/medshun.com\/article\/does-lifting-weights-boost-testosterone-levels\"><span style=\"font-weight: 400;\">(7)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_reps_matter_in_calisthenics\"><\/span><strong>Do reps matter in calisthenics? <\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The number of reps you do is essential for creating progressive overload, which is important for strength gains, particularly in calisthenics, where you don\u2019t have the luxury of increasing weight. Increasing the number of reps can also help you get more cardiovascular activity, which can help improve your cardiovascular health, and is needed for people on a weight loss plan<\/span><a href=\"https:\/\/newsinhealth.nih.gov\/sites\/nihNIH\/files\/2020\/March\/NIHNiHMar2020.pdf\"><span style=\"font-weight: 400;\">(8)<\/span><\/a><span style=\"font-weight: 400;\">.\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=best_calisthenics_program\" 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<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The best calisthenics program will help you reach your fitness goals safely and effectively. Before you get started, take some time to consider what these goals are and talk them over with your physician. Then you should choose exercises that will help you reach those goals by targeting the muscles you\u2019re trying to grow or strengthen. Continuously add reps and sets as the exercises become easier and stay consistent for the best results.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>The best calisthenics program will help you achieve total body fitness through a series of carefully crafted body weight exercises. Whether you\u2019re a beginner who is looking to build muscle and lose weight or an experienced athlete who is looking for some new options, keep reading for several tips on improving strength, endurance, flexibility, and [&hellip;]<\/p>\n","protected":false},"author":94,"featured_media":63091,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,264],"tags":[],"coauthors":[249,246],"class_list":["post-63088","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>Best Calisthenics Program for Total Body Fitness\u00a0 - BetterMe<\/title>\n<meta name=\"description\" content=\"Discover the \u2605 BEST CALISTHENICS PROGRAM \u27a4 to achieve your fitness goals with exercises that improve strength, mobility, and cardio, while also being adaptable for any fitness level.\u00a0\" \/>\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=\"Best Calisthenics Program for Total Body Fitness\u00a0\" \/>\n<meta property=\"og:description\" content=\"Discover the \u2605 BEST CALISTHENICS PROGRAM \u27a4 to achieve your fitness goals with exercises that improve strength, mobility, and cardio, while also being adaptable for any fitness level.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/\" \/>\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=\"2024-12-27T20:12:09+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/2-10-1024x576.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=\"Ed Malaker, Carter Lee, CPT, S&amp;C coach\" \/>\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=\"Ed Malaker, Carter Lee, CPT, S&amp;C coach\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/\"},\"author\":{\"name\":\"Ed Malaker\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/38ca921f5a95bd51c365decdfc230b26\"},\"headline\":\"Best Calisthenics Program for Total Body Fitness\u00a0\",\"dateModified\":\"2024-12-27T20:12:09+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/\"},\"wordCount\":1769,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/2-10.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for women\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The best calisthenics program will help you achieve total body fitness through a series of carefully crafted body weight exercises. Whether you\u2019re a beginner who is looking to build muscle and lose weight or an experienced athlete who is looking for some new options, keep reading for several tips on improving strength, endurance, flexibility, and overall physical health.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is the Best Calisthenics Program?\u00a0<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The best calisthenics workout will help you reach your goals while limiting your likelihood of an injury. It should be challenging enough that it pushes the muscles to get stronger and grow without being so difficult that it\u2019s difficult to remain consistent. The program should contain exercises that improve strength, mobility, and cardiovascular fitness, and you should perform the exercises for at least 30 minutes, three or more times per week<\/span><a href=\\\"https:\/\/www.uptodate.com\/contents\/exercise-prescription-and-guidance-for-adults?search=What%20Is%20the%20Best%20Calisthenics%20Program%3F&amp;source=search_result&amp;selectedTitle=1%7E150&amp;usage_type=default&amp;display_rank=1\\\"><span style=\\\"font-weight: 400;\\\">(1)<\/span><\/a><span style=\\\"font-weight: 400;\\\">.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Is Calisthenics Better than the Gym?\u00a0<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The question of whether calisthenics or the gym is better will depend on your goals and circumstances. Calisthenics doesn\u2019t require any equipment and you can do it anywhere. The gym offers access to machines, free weights, and specialized equipment for diverse workouts. It\u2019s also easier to target individual muscles and increase resistance progressively to promote muscle growth and strength<\/span><a href=\\\"https:\/\/www.uptodate.com\/contents\/physical-activity-and-exercise-in-older-adults?search=What%20Are%20the%20Big% ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/\",\"name\":\"Best Calisthenics Program for Total Body Fitness\u00a0 - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/2-10.png\",\"dateModified\":\"2024-12-27T20:12:09+00:00\",\"description\":\"Discover the \u2605 BEST CALISTHENICS PROGRAM \u27a4 to achieve your fitness goals with exercises that improve strength, mobility, and cardio, while also being adaptable for any fitness level.\u00a0\",\"breadcrumb\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/#primaryimage\",\"url\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/2-10.png\",\"contentUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/2-10.png\",\"width\":2560,\"height\":1440},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/#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\":\"Best Calisthenics Program for Total Body Fitness\u00a0\"}]},{\"@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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Whether you\u2019re a beginner who is looking to build muscle and lose weight or an experienced athlete who is looking for some new options, keep reading for several tips on improving strength, endurance, flexibility, and overall physical health.\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is the Best Calisthenics Program?\u00a0<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The best calisthenics workout will help you reach your goals while limiting your likelihood of an injury. It should be challenging enough that it pushes the muscles to get stronger and grow without being so difficult that it\u2019s difficult to remain consistent. The program should contain exercises that improve strength, mobility, and cardiovascular fitness, and you should perform the exercises for at least 30 minutes, three or more times per week<\/span><a href=\"https:\/\/www.uptodate.com\/contents\/exercise-prescription-and-guidance-for-adults?search=What%20Is%20the%20Best%20Calisthenics%20Program%3F&amp;source=search_result&amp;selectedTitle=1%7E150&amp;usage_type=default&amp;display_rank=1\"><span style=\"font-weight: 400;\">(1)<\/span><\/a><span style=\"font-weight: 400;\">.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>Is Calisthenics Better than the Gym?\u00a0<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The question of whether calisthenics or the gym is better will depend on your goals and circumstances. Calisthenics doesn\u2019t require any equipment and you can do it anywhere. The gym offers access to machines, free weights, and specialized equipment for diverse workouts. It\u2019s also easier to target individual muscles and increase resistance progressively to promote muscle growth and strength<\/span><a href=\"https:\/\/www.uptodate.com\/contents\/physical-activity-and-exercise-in-older-adults?search=What%20Are%20the%20Big% ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/","url":"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/","name":"Best Calisthenics Program for Total Body Fitness\u00a0 - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/2-10.png","dateModified":"2024-12-27T20:12:09+00:00","description":"Discover the \u2605 BEST CALISTHENICS PROGRAM \u27a4 to achieve your fitness goals with exercises that improve strength, mobility, and cardio, while also being adaptable for any fitness level.\u00a0","breadcrumb":{"@id":"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/#primaryimage","url":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/2-10.png","contentUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/08\/2-10.png","width":2560,"height":1440},{"@type":"BreadcrumbList","@id":"https:\/\/dev.betterme.world\/articles\/best-calisthenics-program\/#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":"Best Calisthenics Program for Total Body Fitness\u00a0"}]},{"@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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