Work Out at Home with Calisthenics Exercises

Calisthenics exercise is a type of workout where you do not use weights or equipment. The weight of your own body is used as resistance to build body strength and suppleness. Gymnasts use calisthenics exercise to increase their strength and flexibility. Below is a list of calisthenics exercises that can be combined with stretching techniques to achieve your fitness goal.

List of Calisthenics Exercises


Lie with your back on the floor, knees bent and the bottoms of your feet flat on the floor. Raise your shoulders off the floor by tapering your abdominal muscles. Bring your chest close to your knees. Slowly lower your back to the floor with a soft movement.

Push- Ups:

Start by lying face down on the floor. Place your palms next to the floor under your shoulders, toes curled up against the floor. Push up with your arms, making sure that your arms stay in a straight line from head to toes. Lower your body within a few inches of the floor and repeat.


Stand with your feet shoulder width apart. Lower your body until you bring your thighs parallel with the floor. Slowly bring your body back to a standing position, and then repeat.


Jump up into position in between the parallel bars or facing either direction on trapezoid bars. Cross your feet with either foot in front. Lower yourself on the bars until your elbows are in line with your shoulders. Push yourself up until you are fully extended. You do not have to lock your elbows. Press yourself up and down to complete your repetitions.

Calf Raises:

Stand on a platform that is a few inches higher than the ground so that your heels can hang. Use your heels to lift your body onto the balls of your feet. Slowly return to your starting positions and repeat.

Jumping Jacks:

Stand with your feet together and your knees slightly bent and your arms at your sides. Jump while raising your arms and separating your legs to the side. Land on your forefoot with legs apart and arms overhead. Jump again while lowering your arms and returning your legs to mid-line. Land on forefoot with arms and legs in starting position and repeat.

Pull Ups:

Start by grabbing an overhead bar with your hands placed where your arms are shoulder width apart. Keep your back straight throughout the movement. Using your lateral muscles, pull yourself up to chin level. Make sure that the bar is in front of your head. Slowly return to the starting position in a slow, controlled manner. Repeat until your muscles weaken.


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