The 6 Basic Calisthenics Exercises For Beginners To Gain Strength

calisthenics exercises for beginners

Here you’ll find the basic calisthenics exercises that will help beginners strengthen the entire body. Each of these exercises is intended to use a different type of muscle group and this has the benefit that work uniformly, so your strength and skill level will also grow in tandem.

There are many calisthenics exercises, but they are really just variations of the basic exercises that you’ll be introduced to. These are considered as basic because they can be done by anyone.

Here are the list of basic calisthenics exercises for beginners:

1. Push up: It works the major and minor pectoral muscles (chest), both front and rear deltoids (shoulders) and triceps (arms).
2. Squat: It works the quadriceps, gluteus, hamstrings and inner thighs, hips and gastrocnemius (twins).
3. Pull ups: Work teres wide dorsal, biceps, rhomboids, trapezoids, forearms and hands.
4. Leg raises: Works all muscles in the abdominal area and thighs.
5. Bridges: Work all muscles of the lower back, the rear hips and femoral biceps.
6. Handstand: Work the triceps, shoulder girdle (all shoulder muscles), the trapezius muscles, hands, fingers and forearms.

Each of these represents a challenge as to the need for dedicate, focus and knowing specifically how to execute them. Once done right, each will strengthen you in an incredible way and in a short time. You may see that your strength is really increased in the first levels of each of these exercises.

Each of these exercises has its respective level of difficulty, and each level requires that your body and mind learn to control every centimeter of movement you make. This is the true expression of force: move with control.

And despite only being basic exercises, these are a solid foundation for the street workout. Since they give superhuman strength to each muscle of the body.

Here are a few samples of advance levels of these exercises:

One Arm Push up – Doing push up with arm while holding the othr behind your back.
Side To Side Pull Ups – Doing a pull up while moving your body from side to side in each rep.
Bending with one hand is exactly what it sounds like – very difficult but powerful exercise for building back muscle.

In summary

As you can see there are many calisthenics exercises that can be found everywhere, but these 6 exercises are the basics beginners must start with to build strength. Then you must progress to more advanced levels of these exercises or your strength gains will soon be stalled.

Mastering each of these exercises will give you superhuman strength, which is essential for most movements running in the street workout. Such as “iron” or human flag require your body to move in a controlled manner and support the entire weight of your body at angles that are difficult to sustain.

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Dr. Jade Teta’s Metabolic Prime Program Review

To burn fat, shape muscle and change your fat-burning potential for good, you need a different exercise approach that is better than the basics. Not just shorter and more intense, but one that is carefully structured and specifically tailored to your individual metabolism.

This is a review of Metabolic Prime, the fat loss program by Dr. Jade Teta. Could this program be something useful for your fat loss goals? I highlight key info on the product that one would need to get an idea on the true worth of this program. You would then be able to make an informed choice.

About Metabolic Prime

This product is a digital fitness guide brought to you by Dr. Jade Teta geared towards men and women over the age of 35 who would like to get better fat loss results by boosting their metabolism.

The program’s approach is using the right exercise protocols that rejuvenate your metabolism and accelerate fat loss results. And Dr. Teta also highlights the bad exercise approaches that may prevent the optimal results.

metabolic prime full

The program consists of exclusive advice and step by step instructions presented via digital media that you would follow to get the promised results.

The creator, Dr. Jade Teta, came upon and refined the approach from his unique knowledge as somebody who is a certified health and fitness expert and labored long and hard to uncover the answer that actually works to boost metabolism and fat loss.

Ordering Metabolic Prime

Like you would discover on the website, Dr. Teta provide you with an array of PDFs and instructional videos to give you the program data and support.

Combined with the main system guidebook, you will obtain access to an entire video collection that features everything you need to be up and running. You’ll be shown What you should do and the approaches to take action.

You’ll get some information to for educational purposes in the early stages of the training, however if you like to get straight into the comprehensive plan, you can do just that.

Final Thoughts On Metabolic Prime

When it comes to fitnes programs with this theme there are lots of them to select from, and you can find brand new ones getting brought to the market from time to time.

Because of so many programs by different creators available to you to help in resolving your fitness issues or reach your desired fat loss goals, it’s estimated that you’ll require help to find out those that are good for you.

I give the Metabolic Prime method a thumbs up because of the final results I had observed, and also the great reputation of the creator, Dr. Jade Teta. Nevertheless, if you desire more details on the program to make a firm decision read the full review on Metabolic Prime here. This is amore detailed review that also has pros and cons.


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Developing Shoulder Delts With High Reps Workout

shoulder delts

Ever watch NBA basketball? Before the Sonics got moved to Oklahoma City, I watched all the time. Back in the 90’s I saw a game where the Sonics were playing The Spurs.

Me and my buddy were given tickets just a few rows back from the front. David Robinson walked by and I was amazed at this guy’s shoulder development. Pretty amazing basketball player too.

Anyway, after watching the NBA for years it seemed that almost every guy on the court has great shoulder development. If they are muscular at all, the shoulders are top notch.

They aren’t lifting heavy weights on the court. Just holding their arms over their heads during the game fatigues and develops their shoulders. I’m now fully convinced that the shoulders respond best to high rep, high volume work, at least some of the time.

I also believe that it pays to fatigue the muscles by minimizing rest in between sets. Are your shoulders stubborn? Experiment with reps of 20-30+ in at least some of the sets. Various lateral and bent over lateral raises work well. I typically end my shoulder workout by grabbing 10 pound dumbbells doing a set until my shoulders are burning like crazy. Wait 30 seconds and pick up the dumbbells again for another painful set.

It only takes 3-4 sets like this to really fatigue the shoulder muscles. High reps really hurt on overhead presses.

Tip: To make high rep shoulder presses tougher, push both dumbbells up together. When you alternate, the shoulders get to rest too much each rep. The idea is to fatigue the heck out the delts.

I typically use 20 pounds (which feels ridiculously light at first), but then the shoulders start burning when I’m at 15 reps I continue to push past the pain as long as possible.

If you are paranoid that you will lose strength and size? Do heavy presses for lower reps, and just use high reps for your laterals. Hope this tip helps you.


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Struck By A Cup Of Coffee

After a great workout this morning I decided to stop by Starbucks and grab my regular cup of black coffee. As always, I activated my ‘see-no-evil’ glasses that come in handy and shield me from the ever-tempting goodies (cookies, cake, scones etc) on display whenever my eyeballs go a wandering.

While waiting in line I idly schemed through the drinks menu and (mistake #1 ) decided to switch the bold coffee for a whooper cup of double white chocolate mocha minus the whip cream and with non fat milk. Feeling great about my workout and coffee treat, I strolled out the store sipping on my little piece of heaven.

Five minutes later I was home and couldn’t get over how great this coffee tasted. It probably was only about 150 calories…right? I should have probably stopped thinking at this point. But (mistake # 2) my brain kept ticking and the need for a finite answer got the best of me. With that, I reached out to my good friend Google and the findings for coffee calories knocked the socks off my feet.

The answer: My little indulgence was a ludicrous 370 calories containing 15 grams of fat which is about 130 calories of fat, 48 grams of carbs, and 12 grams of protein….and oh yeah how about 60 grams of sugar. I might as well have ordered “A cup of heart attack topped off with diabetes”! Who ever knew this much damage could be contained in a tall 12 oz cupful! It’s times like these that make me wish we had a real life “undo” button because I would have gladly puked that garbage out!! I don’t even want to think what the nutritional value of a Venti (20oz) looks like…wait for it… 501 calories! And this my friends is the epitome of insanity! Have 2 of those babies (ventis) and you’ve consumed almost a day’s worth of calories!! I feel horrible for those that consume such every single day as a way of life.

First reaction, I trashed the almost empty cup and chugged some water, not sure why, but I felt as though that was the best way to atone for my ‘irresponsible behavior’. It’s one thing to indulge in a slice of cake that I KNOW is 300 calories but drinking a cup of ‘fancy’ coffee that’s cruising incognitocalorie-wise made me feel bamboozled.

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Same Stuff Over and Over Again


There are not a lot of fitness authors and bloggers that I would compliment being original. After reading thousands of blog posts and website articles, I get a little bummed out by the same repetitive stuff I’m seeing online. I have a few tools I use to see what articles are trending each day, month and year.

There is one that went viral a couple years ago: “Why exercise won’t make you thin”

I’m not going to talk about it, because I don’t want to slam this author or the site. Plus, I’ve read this same article at least 50 times by different authors. I’m guessing half of these articles used the same picture. I just want to vent a little.

I’m not saying that my blog posts are going to be perfect, but at least I will try to present something unique. There is a lot of lazy copy cat stuff going on in the fitness industry. I think it is time for me to write more blog posts, and begin to create a new free course this fall.

I’m not sure exactly when I’ll have it done (may not be until early next year) or what format I’ll use, but I’ll make it fancier and more original than most of the stuff I’ve been reading lately.

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Welcome And My First Tip

I’m writing this the morning before I leave for work. I believe today Tuesday is a good day to begin my blogging journey Not for any big reason though, simply because it’s the day before Wednesday.

Anyway if you are reading this, thank you for being one of my first blog visitors. I really hope you continue the support.

This is my first time running an official blog on the WordPress platform. About time too! It took me 3 years to finally make the transition from Anyway, I’m really pumped about a this journey that happens from today. This blog is going to be themed heavily in the health and fitness niche. But it really is going to be about a lot more.

And speaking about health and fitness, I read an article last night that gave me an interesting tip. Did you know that you can use diet to create a special hormonal environment that actually kills fat cells. This means much less chance of a rebound effect after getting lean.

Most diets simply shrink existing fat cells. It is a serious breakthrough to eliminate fat cells with your diet.

I am hoping to post much more information about this in the near future, But I cannot guarantee posts schedule. Because I am busy with work this days. And I also still need to figure out how to work all the features on this new blogging platform.



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