I’m not a calisthenics expert but I did some during my military days due to lack of gym equipment.
If you can do pull ups, do those.
If you can’t do them yet, get a band and do assisted pull ups, negative pull ups, Australian rows.
If you can do dips do that, push ups too, if you can’t do them at an incline.
You can do triceps work and biceps work once you are a bit stronger in the upper body basics
I used to find the lowest bar we had and do a similar movment to skull crushers, just with bodyweight, the lower the bar the harder it is. For biceps curls its similar to Australian rows, just that you want your elbows to be fixed in place. The more horizontal to the floor you are the harder it is.
For legs, squats aren’t a sufficient challenge, you will just do so many reps that you will be out of breath before reaching mascular failiure, so try working towards harder progressions like pistol squats.
And take rest days, don’t work the same muscles two days in a row.
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Pushups and pull-ups.
Pushups, body squats.
Push ups, pull ups, hollow body hold, running, all you really need to cover most bases
It really depends on whats your starting point.
I’m not a calisthenics expert but I did some during my military days due to lack of gym equipment.
If you can do pull ups, do those.
If you can’t do them yet, get a band and do assisted pull ups, negative pull ups, Australian rows.
If you can do dips do that, push ups too, if you can’t do them at an incline.
You can do triceps work and biceps work once you are a bit stronger in the upper body basics
I used to find the lowest bar we had and do a similar movment to skull crushers, just with bodyweight, the lower the bar the harder it is. For biceps curls its similar to Australian rows, just that you want your elbows to be fixed in place. The more horizontal to the floor you are the harder it is.
For legs, squats aren’t a sufficient challenge, you will just do so many reps that you will be out of breath before reaching mascular failiure, so try working towards harder progressions like pistol squats.
And take rest days, don’t work the same muscles two days in a row.