The Nugget
- Start your calisthenics journey with a structured approach! Janaki outlines 20 essential exercises split into four key categories: push, pull, core, and leg exercises, providing a solid foundation for beginners.
Make it stick
- 💪 Push exercises target chest, shoulders, and triceps; six key moves form the basis of upper body strength.
- 🦸♂️ Pull exercises focus on lats, biceps, and upper back, including five foundational moves crucial for advanced skills.
- 🔄 Core stability is essential; six core exercises strengthen abs and back, enabling growth in calisthenics.
- 🦵 Legs matter too! Incorporate three vital leg exercises to balance your development and support upper body skills.
Key insights
Push Exercises
- Push-ups - Basic upper body strength.
- Incline push-ups - Easier variation for beginners.
- Dips - Targets triceps and chest.
- Pike push-ups - Builds shoulder strength.
- Chest-to-bar push-ups - Increases difficulty as strength improves.
- Frog Stand - Improves balance and control.
Pull Exercises
- Bodyweight rows - Develops pulling strength.
- Australian pull-ups - A less intensive pull exercise.
- Pull-ups - Standard for upper body strength.
- Chin-ups - Focus on biceps in addition to back.
- Skinny Cat - Prepares for advanced movements like back lever.
Core Exercises
- Plank - Essential for core stability.
- Hollow body hold - Engages full core.
- Leg raises - Targets lower abs.
- Russian twists - Works obliques.
- Dead bugs - Promotes coordination and stability.
- V-ups - Combines strength and balance.
Leg Exercises
- Bodyweight squats - Fundamental leg strength.
- Lunges - Builds balance and leg coordination.
- Calf raises - Important for lower leg strength.
Training Plan
- Frequency: Start with three full-body workouts a week.
- Structure: Choose 2 push, 2 pull, 2 core, and 1 leg exercise for each workout.
- Progress: Stick to the program until achieving set targets before advancing to more challenging exercises.
Key quotes
- "A strong and stable core is the most important factor if you want to progress with calisthenics."
- "Training the legs is really underestimated in the calisthenics world."
- "These exercises helped me go from level 0 to a good strength foundation."
- "It's best to train on one day and take the next day off."
- "If you want some help with your calisthenics journey, check out our training plans."
This summary contains AI-generated information and may be misleading or incorrect.