Calisthenics No Equipment – Full Body – Home Workout

Nowadays, with the enforcement of gym lockdowns, people have trouble finding efficient ways to workout.

Calisthenics offers the solution.

Using simple or more advanced movements, you can work your entire body without using any equipment, just by exploiting your own bodyweight!

End when we say “entire body”, we mean that leg workout is included too.

The 15 Bodyweight exercises displayed bellow are amongst the basic ones we use for training Calisthenics at home.

You are not suppose to do them all in one workout… Instead you can use them to fill a hole week’s workout plan.

And don’t forget to rest… In between sets as well as between workout days too. It is crucial for your progress and an essential part of the training process. 

1. HOLLOW Body Hold

The first exercise that all Calisthenics athletes need to train and master is the Hollow Body Hold. It is a really important movement as it will be used in almost all the exercises in this article.

The Hollow Body Hold makes a lot of Calisthenics movements (like the handstand, planche, front lever, back lever, dragon flag) easier to hold and better looking! 

In order to practise it you need to lie on your back with arms overhead, biceps by ears, and legs outstretched.

Lift your legs and arms so shoulders and feet are off the ground. 

Keep your head in a neutral position.

Do 4 sets of 30 to 60 seconds holds.

2. LONG-LEVER (superman) plank

The Long-lever Plank (also called Superman Plank) is an advanced version of the traditional plank designed to impose a greater stimulus on the core muscles.

It is important to master it before moving into more advanced Calisthenics movements like the planche.

To perform it begin by lying facedown on the floor, with the feet together and the arms spaced approximately at shoulder level. The spine and pelvis should be neutrally aligned.

Then lift your body up on the palms and toes keeping a Hollow Body position as described previously.

Keep your gluts and abs as tight as possible without losing the Hollow Body position, or allowing your hips to drop.

Do 4 sets of 30 to 60 seconds holds.

3. Pushup

The Pushup is one of the most fundamental exercises and prerequisite for a a lot of Calisthenics skills such as the handstand, planche and front lever.

This exercise is simple and targets a lot of muscles (chest, shoulders, triceps, abdominal muscles),

The problem is that, most people focus on rep quantity in expense of their form.

In order to perform a proper Pushup you must focus on keeping the Hollow Body Position (rounded back) during the hole movement and also your abdominal, heaps and legs engaged.

Never let your back arch and your chest drop.

Your hand position is, also, really important. You need to place your wrists in a vertical line under your solders and keep your elbows as close to your body as possible, during the movement.

And, of course, make sure you are doing the full range of motion.

It is more beneficial for you body to perform fewer, full range reps with perfect form than many short range reps with bad form.

Depending on your hand position, there are a lot of Pushup variations you can try and play with. Some of them are the Diamond Pushup, the Wide Pushup, the Archer Pushup and also the One Arm Pushup.

Do 4 sets of 15 to 20 reps.

4. Bicep row

The Bicep Row is an isolation exercise, perfect for working your biceps.

To perform it you need to lie on the floor underneath a table or other furniture and pull yourself up bringing your head towards the table. Then come back down slowly in a controlled manner.

Be careful! Make sure you grap the table with a supinated grip.

Don’t forget to keep your core tight, engaging your quads, glutes and abs, so that your body remains in a straight line.

Do 4 sets of 15 to 20 reps.

5. tricep extencion

The Tricep Extension is an isolation exercise, perfect for working your triceps.

Start in a push-up position but with your arms forward, right in front of your shoulders. Your spine and pelvis must be neutrally aligned.

Then, keeping your core tight, lower your body just at the elbows towards the floor and back up again.

Focus on letting the triceps do the work and make sure you turn your elbows in-words.

In time you can progress in more difficult variations, increasing the resistance by placing your hands on a horizontal bar, bench or even ropes!

Do 4 sets of 15 to 20 reps.

6. body row (australian pull up)

The Body Row, also called Australian Pull-up, is one of the best, simple and most effective exercises you can do to work your back muscles.

This exercise is, also, a prerequisite for other Calisthenics skills, such as the Front Lever.

To perform it you need to lie on the floor underneath a table or other furniture and pull yourself up until your chest touches it. Then come back down slowly in a controlled manner.

Don’t forget to keep your core tight, engaging your quads, glutes and abs, so that your body remains in a straight line.

Do 4 sets of 15 to 20 reps.

7. superman hold

The Superman Hold exercise strengthens your lower back, works your glutes and builds up your core. It as an essential exercise for building the strength required in skills like the front lever and back lever.

Start by lying face down with arms and legs outstretched.

Lift your arms, legs, upper back, and head off the floor. Keep arms and legs straight but not locked, forming a “U” shape with either side of your body several centimetres off the floor.

Hold this position for a few seconds then lower back to the starting position.

While performing the Superman Hold make sure that your head is in a neutral position in line with your spine. If you feel like you’re straining your neck, stop and fix your form.

Do 4 sets of 30 to 60 seconds holds.

8. lat slide

The Lat Slide is an exercise that targets your back and more specifically your lats.

It is the first progression in the planche journey, but also useful for other skills such us the front lever.

To perform it you will need to put a towel under your knees and start in a table top position.

Push yourself back keeping your arms straight and your spine and pelvis neutrally aligned. Then pull yourself up to the starting position using your lats’ strength and top it up with a hollow hold (rounded back).

You should, at all times, keep your arms straight and your core tight and engaged.

If you want to increase the difficulty of the exercise, move the towel to your toes and start in a pike position pushing back and then pulling up again, making sure to keep the hollow position(rounded back).

Do 4 sets of 15 to 20 reps.

9. Pike Walk

The Pike Walk is a great exercise for building core strength while also training your arms and body coordination.

To perform this, place your palms on the ground as you “pike” your back so that your hips are elevated and your legs are straight.

Then walk your hands out as far as you can and then back in to your feet. You do not need to stand back up every time.

If your hamstrings are too tight for a fully stacked body position you can open your legs and get to a straddle leg position.

Do 4 sets of 15 to 20 reps.

10. pike pushup

The Pike Pushup is an advanced exercise that focus on strengthen your solders as well as your core and helps you prepare for the handstand.

To perform this, place your palms on the ground as you “pike” your back so that your hips are elevated and your legs are straight.

Then, bend your elbows and lower your upper body until the top of your head nearly touches the floor.

Pause, and then push yourself back up until your arms are straight. 

If your hamstrings are too tight for a fully stacked body position you can open your legs and get to a straddle leg position.

Do 4 sets of 15 to 20 reps.

11. LYING LEG RAISE

The Lying Leg Raise exercise helps you build core and abs strength, important for all Calisthenics movements.

Lie on the floor with your arms alongside your body and raise your legs up toward the ceiling. Then use a slow negative.

Just before your legs touch the floor, lift them up again.

You must keep your lower back flat on the floor and your legs straight throughout this movement.

Do 4 sets of 15 to 20 reps.

12. Windshield Wiper

The Windshield Wipers exercise focus on the side abs (obliques), really important for skills like like the human flag and dragon flag.

Lie on your back on the floor and raise your legs 90 degrees. Keep your back flat with no arching of the spine.

Spread your arms out to your sides for support, forming a “T” shape with your body.

Rotate your legs to one side, stopping before touching the floor. Pause briefly, then rotate to the other side.

If you want to make the exercise harder, bring your arms closer to your body so they offer less stability.

Do 4 sets of 15 to 20 reps.

13. BODYWEIGHT SQUAT

The squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up.

Squats are considered a vital exercise in Calisthenics for increasing the strength and size of the lower body muscles as well as developing core strength. 

The primary agonist muscles used during the squat are the  quadriceps femoris, the adductor magnus, and the gluteus maximus.The squat also isometrically uses the erector spinae and the abdominal muscles, among others.

In order to get to the starting position for the Bodyweight Squat you need to stand with your feet slightly wider than your hips, your toes should be pointed slightly outward.

Then, raise your arms straight out in front of you, keeping your chest up and your spine in a neutral position.

Keeping your core tight and your spine straight, bend your legs and lower your body. Keep sending your hips backwards like you were about to sit down.

Continue until your hip joint is lower than your knees and then, pushing through your heels, stand buck up to the starting position.

It’s important to keep your core engaged at all time and squeeze your butt at the top to make sure you’re using your glutes.

Do 4 sets of 20 to 25 reps.

14. PISTOL SQUAT

The Pistol Squat is a Squat performed on one leg. 

It’s an advanced strength movement, more taxing on your nervous system, lower-body muscles, and your core. Plus, they require an extreme amount of hip, knee, and ankle mobility.

In order to get to the starting position for the Pistol Squat you need to extend one leg in front of you, with your heel hovering off the floor, and raise your arms straight out in front of you.

Then, keeping your core tight and your spine straight, bend your standing leg and lower your body, to keeping your other leg extended in front of you.

Continue to bend through your standing knee as far as you can while aiming to get your extended leg parallel to the floor. 

Straighten your standing leg to return to starting position, always keeping your extended leg straight. 

Switch legs and repeat.

ASSISTED PISTOL SQUATS

For an easier progression you can try supporting yourself from a bar or pole, in order to have better control on the lowering portion of the exercise.

This will allow you to build strength and progress to the full movement.

Do 4 sets of 20 to 25 reps.

15. GLUTE BRIDGE

Glute Bridge, also called pelvic lift, is an exercise for the back of your legs, hips, and gluteal muscles, but they also help strengthen your entire torso. 

They are also very suitable for beginners, as it’s very easy and you can do it everywhere.

Start by lying with your back and head on the flour, knees bent. Keep your arms outstretched beside you.

Pull your feet close enough to you, so that your calves are directly perpendicular to the floor.

Now squeeze your glutes and lift your hips, lower back and thighs so they form a straight line. Your knees shouldn’t touch each other during the movement, but also not be too far apart. 

Make sure that you push your glutes upwards out of your leg muscles. Try not to use your arms.

Hold the position for one second. Then lower to just above the floor without completely lowering your glutes. Then press your pelvis back up. 

It’s important to keep your core engaged at all time and squeeze your butt at the top to make sure you’re using your glutes.

Do 4 sets of 20 to 25 reps.