Working out at home has become commonplace, even routine, for many. With busy schedules, the hustle and bustle of daily life, and days slipping by almost unnoticed, finding time to go to the gym can sometimes be overwhelming. As a result, many opt for home workouts, and calisthenics has become one of the most popular alternatives. As calisthenics coach Nicolás Reyero explains, this discipline allows you to work your entire body using only your own body weight and common household objects, such as chairs, tables, or backpacks filled with books.
The exercises can be performed in the living room, on the patio, outside…
Unlike weight training or gym machines, calisthenics uses natural body movements to work different muscle groups simultaneously. It’s a form of training that utilizes body weight to improve strength, endurance, and mobility. Therefore, calisthenics is a type of functional training that relies on using your own body weight as resistance. From beginners to advanced athletes, everyone can benefit from this discipline, as experts explain. As mentioned above, the exercises can be performed in the living room, on the patio, or in the bedroom, with clear instructions to maximize the benefits for your body.
These exercises are fundamental for working the legs and glutes
On one hand, there are squats, which are one of the most complete exercises for working the lower body. They can be done with bodyweight or with a loaded backpack to add resistance. These exercises are fundamental for working the legs and glutes. Push-ups are also included among these calisthenics exercises. This is a classic calisthenics exercise that works the chest, shoulders, arms, and core. It can be adapted to the level: from doing them against a wall or on a table, to elevating the feet to increase the difficulty. The level is chosen by each person according to their physical condition.
Tricep dips on a chair are another calisthenics option
Planks are another way to work almost the entire body, helping to strengthen the core and improve posture. We can also mention the Australian row, which is performed under a table or between two chairs, with your palms facing you to activate your back and biceps. It’s ideal for correcting posture and protecting your shoulders. Tricep dips on a chair are another calisthenics option. They are performed by placing your hands behind your body on a chair or sofa, lowering your elbows to a 90-degree angle.
The Russian twist is another common exercise in calisthenics routines
Mountain climbers are another option that includes cardiovascular exercise. This dynamic exercise combines strength and cardio, working the core, arms, and legs while increasing the heart rate. The Russian twist is another common exercise in calisthenics routines. This movement focuses on the abdomen and obliques. It is performed seated, twisting the torso from side to side with knees bent and feet either flat on the ground or elevated, depending on the individual’s fitness level.
It’s recommended to dedicate at least 5 minutes to joint mobilization
Finally, let’s talk about Hollow Body Rocks, a core exercise that strengthens the abdomen and improves stability. Keep your lower back pressed against the floor and slightly raise your torso and legs, increasing the difficulty by extending them. When performing these exercises, it’s recommended to dedicate at least 5 minutes to joint mobilization and raising your heart rate with warm-up exercises. It’s also important to listen to your body; if you experience pain during any session, stop to avoid injury. As for repetitions, 10, 12, or 15 are recommended depending on your fitness level. In fact, proper form is more important than high repetitions, so you can do two or three sets of each exercise with a comfortable number of repetitions.
