Calisthenic Beginner Routine

Many people want to start training with their own bodyweight, because they wanna try something new, or because they have no time to go to the gym. But the problem is that they don't know how to start. That's why I'm going to share with you a good routine you can follow, based on the most basic exercises for beginners, i.e., squats, Australian pull ups, push ups and leg raises, and how you can adapt it to your goals and life.

Bodyweight Routine for Beginners

1A) Australian Pull Ups 2-5 x 20

1B) Push Ups 2-5 x 20

1C) Bodyweight Squats 2-5 x 20

2) Leg Raises 1-2 x 15

How to do Pushups and Close Pushups

The Pushup is one of the most classical exercises on earth. They are the bread and butter of the military. It is one of the first exercises that comes to your mind when you think of bodyweight exercises.

However, most people do not give them the respect they deserve. They think that it might be a great exercise for cardio circuits, for a finisher and for warm ups, but that there is no way Pushups could help you get bigger and stronger when you are past the beginner status, right? Well, I am here to tell you that they are completely wrong. The first reason why they think so is that they do not even know how to perform a strict pushup, not even the regular variation. They do them only half way down, with they elbows flared out to the sides and with shitty form.

The strict pushup is done by keeping the elbows close to your body, and going all the way down till your chest touches the floor. Once you have mastered the regular pushups, you should slowly progress to close pushups, by reducing the distance between your hands an inch or two once you get used to the new hand width.

Close pushups are awesome. They will blast you triceps and shoulders, and they are a prerequisite to one arm pushups. Don't rush things to avoid injuring your elbows, since you need to give time to your tendons to get used to the greater ROM (Range Of Motion).

In this video I'll show you how to progress from a total beginner level to the close pushup.

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Train hard!

Gabri

If you want to read this post in Spanish, click here.