If you’re new to calisthenics, learning how to train your entire body can be a daunting notion. Fortunately, with the right guidance, you don’t have to worry about feeling overwhelmed.
With this detailed program, you’ll learn which exercises are best for mastering your body weight and how to add simple changes to your workouts over time to keep them challenging.
By the end, you’ll gain a comprehensive understanding of how to combine different movements for a full-body workout.
What is Street Workout?
Street workouts are an increasingly popular fitness discipline that has its roots in Eastern Europe and Russia, where street workout stations are commonplace.
This dynamic form of exercise consists of bodyweight exercises like pull-ups, push-ups, muscle-ups and walking handstands. It encourages users to train outdoors and strengthens the body’s cardiovascular endurance and muscular strength.
It also uses ideas from related fields like gymnastics, which is popular in Eastern Europe and Russia because it makes people healthier and better at coordination and balance.
The street workout grew out of a unique mix of traditional fitness and gymnastics, as well as the new possibilities that came with living in an urban area.
Popularized by viral videos and influencers, it quickly spread to major cities. Street workout has not only developed its own identity in the urban environment, but it has also emerged as a dominant force in these areas.
Even though it doesn’t happen very often in city street squares, the sport’s rise to fame has been met with the same excitement as breakdancing’s a generation ago.
Street Workout training is not for the faint of heart
Street workout is a challenging, but rewarding physical activity. It takes hard work and a strict healthy diet, as well as rehab exercises to build strength and sharpen skills.
Those who are successful in street workout have earned their accolades through hard work and dedication there are no shortcuts here. But with the right mix of determination and persistence, you can get a lot done.
The men and women who are succeeding in this field are living proof that it is possible. Whether you are an experienced fitness enthusiast or a complete beginner, street workout may just be the activity for you.
Consistency and discipline are fundamental parts of the journey to becoming a street workout monster. While it may take dedication and determination, nothing is impossible with the right knowledge and skill set.
The best part is that you don’t have to be born with the physical capabilities they can be built up over time if you stay focused and stick to your goals. With the right training plan and determination, you can reach street workout greatness no matter where you’re starting from.
Street Workout for beginners – where to start
Setting yourself up for success starts with building a strong foundation. Fortunately, Street Workout is here to provide the perfect solution bodyweight exercises.
Bodyweight workouts are designed to challenge your muscles, help you build strength and create versatility in your movements. With consistency and a progression in challenging workouts, you can make significant progress towards becoming supremely great over time.
Bodyweight training is one of the most effective ways to lift, develop muscle and improve your physical fitness in all respects, without having to step into a gym!
As a beginner, setting yourself up for success in fitness is key. That’s why it’s so important to begin with a balanced full-body workout that incorporates the fundamentals of movement squats, pressing and pulling exercises, lateral movements, and core work.
You’ll want to set a benchmark for each exercise and challenge yourself by gradually increasing the demand every few weeks through progressive overload.
This will help you to build strength, endurance, flexibility and proper form all at once! And eventually reach your fitness goals.
To progress with their street workout exercises at the fastest rate, individuals should aim to complete 8-12 repetitions of each exercise. At this number, they will be able to maintain intensity and challenge their muscles most effectively.
When this rep range starts becoming too easy for an individual, then it’s time to up the intensity if necessary, by changing angles and lever lengths or adding external weight to create more resistance.
This adjustability is key to continuing to tailor exercises to your personal needs and goals in order to continue making incremental improvements.
Street workout exercises
Pullups
To perform a pull up, start by grabbing an overhead secure bar that is slightly wider than shoulder width apart.
Keep your palms facing away from you for the best results. Initiate the movement of the pull up by engaging your lats and pulling your chin above the bar before slowly lowering yourself back to the starting position.
Chin-ups
Proper form is essential when performing chin-ups. To ensure good posture, start by standing underneath the chin-up bar with your palms facing toward you and set your hands to shoulder width apart.
Make sure your core is active, your spine is long and straight, and your head and neck are aligned with the rest of your body before lifting yourself off the ground.
With a controlled movement, focus on flexing your shoulders as you pull your body up. As you reach the top position, squeeze for 1-2 seconds before slowly lowering yourself back down to the starting position.
Dips
Doing dips, an upper body exercise that strengthens the back and triceps, starts with positioning your hands shoulder-width apart on two parallel bars.
After acquiring a solid grip on the bars, lower your body until your upper arms are parallel to the floor, then push off from the bars and return to the upright position by extending your elbows.
Dips provide an effective method for building strong arms and a toned chest for both men and women.
Jump squats
Jump squats are an efficient exercise to increase leg strength, power and endurance. Jumping is a way of adding intensity to the squat exercise, making it even more effective.
When doing jump squats, stand in a stable position and do a normal bodyweight squat with bent knees and chest up until your thighs are parallel to the ground.
Then explode up with force, extending your legs and ankles as you jump as high as you can before landing back where you started.
Pushups
Pushups are an effective and versatile exercise that can help build strength and muscle. When performing a pushup, the key is to ensure your technique is correct to prevent any injuries and get the most out of each rep.
The ideal starting position is with your hands shoulder-width apart on the floor, and ensuring that your body creates a straight line from your head to heels while engaging your core muscles to keep your lower back from sagging.
As you lower yourself down, brace yourself as if you’re about to be pushed over, forming a perfect 90 degree angle with your upper and lower arms when your chest is about an inch above the floor.
Crunches
Crunches are one of the most effective exercises for targeting your core muscles. To properly execute a crunch, begin in a comfortable position with your back flat on the floor and your knees bent.
Engage your abdominal muscles and curl your torso up until your shoulders are slightly off the floor, then slowly lower yourself back down to starting position before repeating.
Burpees
Burpees are a full-body exercise that is highly effective in strengthening the core, back, arms and legs. To perform a burpee, start by standing with your feet shoulder width apart.
Squat down and place your hands on the floor. Quickly shoot your legs behind you to enter the top position of a pushup.
Then, jump your feet back up between your hands and stand up quickly to complete one rep.
Muscle ups
The muscle up is an impressive and highly sought after exercise for any aspiring gym enthusiast or athlete.
This move requires a combination of strength and agility, featuring a mix of the pullup and dip motion. To nail this movement, start by hanging from a pullup bar with hands outside shoulder width and legs straight.
Then draw your shoulder blades back and together, while simultaneously arching your back to swing your body forward slightly.
With quickness and finesse, you’ll need to bring your shoulders and hips together so that your body rises until it reaches the bar. Finally, press your body upward over the bar to lock out your elbows.
Leg flutters
Leg flutters are a great exercise for core and lower body strength! To perform this movement, start with your body positioned on the floor.
Ensure your tailbone is tucked to flatten your lower back onto the ground, engaging your core. Bring your legs up over your hips and then gently lower them as far as you can without lifting up from the ground.
Begin alternating legs by raising and lowering them a few inches off of the ground, while keeping your core strong and maintaining contact with the floor.
Hold a handstand
Holding a handstand can be a challenging yet rewarding full-body exercise. Before attempting an unsupported handstand, consider using a wall for additional stability.
A good starting point is to place your hands about six inches away from the wall in a downward dog pose. Step one foot up toward the wall and use the momentum from that step to kick your back leg up at the same time with your eyes fixed on the floor in front of you.
Building strength slowly, focus on pressing into your hands in order to straighten your body so that both feet press against the wall.
Wall push ups
Wall push ups are a great way to develop your upper body strength while engaging both your core and lower body.
As you get into the pushup position in front of the wall, walk your feet up the wall behind you to ensure that your hips are elevated for maximum tension.
As you press your feet into the wall and perform pushups, you will strengthen your chest, triceps, and core muscles.
Kick up push ups
Kick up push ups position your body to a low squat, engaging the core and leg muscles for an effective workout.
This exercise combines body control and agility with muscle strength that reaches all areas of the body. Starting from a sitting position on the floor and rolling backward, move quickly into the kickup as you propel your feet up toward the ceiling and land in a low squat.
Explosive power is key here leverage your core to get higher, then drop into a deep pushup while maintaining balance.
Squat position move side to side
Squatting is a great way to get your muscles working while developing balance and agility.
When engaging in a squat position move side to side, one should ensure their back is maintained in a neutral position with the chest up and shoulders down.
Taking two steps first in one direction, then switching directions puts some extra dynamic mobility into the exercise.
X’s and O’s core workout
X’s and O’s core workouts are a great way to target your abdominal muscles. First, lie on your back on the floor with your arms and legs extended outward in an X-shape.
Then do a crunch movement that brings your knees up towards your chest while wrapping them with your arms.
Jumping lunges
Jumping lunges are an incredibly effective way of incorporating explosive power and strength-building into your workout routine.
This exercise starts in a traditional lunge position with the rear knee just above the floor and front thigh parallel to the ground.
Then steady yourself, squat slightly as you prepare, and explode up into the air with enough power that you can switch legs mid-performance, transitioning your momentum straight into a second lunge.
Flag hold
The flag hold is an exercise that works your arms, abs, and chest. To get the maximum benefit from this workout, you must use a ladder or other object with rungs.
The goal is to push off onto one rung with your stronger arm and pull on the higher rung with the weaker arm while raising your legs off the floor and getting yourself parallel to the floor.
Revert back to the exercise guide above to perform the workouts below.
Beginner Calisthenics Circuit Workout
Do all of the following exercises in order, resting 30 seconds between each and 3 minutes afterwards. Repeat three times for a total workout time commitment.
- Pullups – 10 reps
- Jump squats – 20 reps
- Chin-ups – 10 reps
- Burpees – 10 reps
- Dips – 15 – 20 reps
- Pushups – 20 reps
- Crunches – 40 – 50 reps
- Sprint or rope jump – 30 seconds fast pace
Intermediate Calisthenics Circuit Workout
Aim for 5 seconds of rest between each exercise, followed by minutes of rest at the end of one round. Repeating this cycle for two rounds has been proven to be beneficial for building muscle strength faster and enhancing exercise performance.
- Pullups – 20 reps
- Jump squats – 25 reps
- Muscle ups – 5 reps
- Burpees – 15 – 20 reps
- Dips – 20 – 30 reps
- Pushups – 40 reps
- Leg flutters – 60 seconds
- Sprint or rope jump – 30 seconds fast pace
- Jumping lunges – 20 reps
Advanced Calisthenics Circuit Routine
- Pullups – 20 reps
- Jump squats – 25 reps
- Muscle ups – 5 reps
- Hold a handstand – 30 seconds
- Dips – 20 – 30 reps
- Wall push ups – 40 reps
- X’s and O’s core workout – 20 reps
- Sprint or rope jump – 30 seconds fast pace
- Kick up push ups – 20 reps
- Squat position move side to side – 10 reps
- Jumping lunges – 20 reps
- Flag hold – 8 seconds
