22 Most Popular Calisthenics Exercises List

Introduction

Using calisthenics workout routines for strength training comes with several benefits. In this article, we show you the most popular calisthenics exercises which don’t require equipment.

Apart from being able to build a lean, strong, muscular body, you also improve your physical and emotional well-being without necessarily having to visit the gym. If you are searching for a calisthenics workout list, then you have come to the right place. Even though the list is very long,

The most popular calisthenics exercises list:

1. Wall push-up

On top of the calisthenics exercises list is the wall push-up, an exercise that helps in improving your arm strength, back strength as well as push up form. Performing wall push-ups is very simple. Just, simply stand on the floor and position your hands on a straight, upright wall. After that, bring your feet back until you lean against the upright wall, and then repulse from the wall several times without taking off your hands. Repeat the same process several times until you get exhausted.

2. Standard push-up

If you are looking to strengthen your arms, chest, and shoulders, then the standard push up is one of the best BodyWeight Chest Workout and the calisthenics exercise that will definitely help you achieve your goal. In fact, it is the most popular one in the calisthenics workout list for strengthening the upper part of the body.

Each variation of standard push-up targets specific muscle groups. The variations are as a result of how wide you place the arms, the way you hold your hands, and how deep you go. The main reason the standard push up is popular is that it is not only easy to perform, but it is also very effective and does not require any equipment to target any muscle group.

3. Eccentric chin up

If you are not in a position to perform the regular chin up because you are overweight or for whatever reason, then you can do the eccentric chin up as it is a great succession exercise. The goodness with this version is that all, mainly you have to do is to focus on lowering yourself very slowly but steadily instead of having to pull yourself up. You will have to lose some pounds if you want to upgrade to do a full chin up perfectly.

4. Hand hops

Do you enjoy dancing? If yes, then for you, hand hops are one of the popular bodyweight exercises. Precisely, it is actually a dance move that is very beneficial to your body. To do hand hops, start by opening your hands wide enough and then grip the floor using the fingertips one hand so that another hand remains to be used for balancing your body. Next, fold your legs and then rest your entire body on your palms by lifting yourself into the air. After that, fold and unfold the legs as you use your one hand to jump and move slightly and slowly respectively.

5. Plyometric body row

Plyometric, or commonly known as an Australian pull-up, is a calisthenics exercise that you can modify with variations depending on your needs. Get yourself a low bar then place it at about hip height. To start, lay down on your back in place before using your both hands to grip the bar above you. Now, as you pull yourself up both your back and shoulder blades together and keep the focus straight up at the same time. You should repeat this process several times until you can be able to pull up your entire body at a very high speed so that when you release the bar, you can be able to grab it again even before you get back to the bottom.

6. Triple clap push up

You don’t need any equipment to do this advanced push-up technique. During each push-up, you will have to clap your hands three times. To be able to perform Triple clap push up, you will need to have your first clap exactly in front of your chest as you’re pulling up your body in a movement of a standard push up. The second clap should happen before you fall down, and the last clap should be just before hitting the ground. Remember that the second and third claps take place at the back and front respectively. When you bring your hands in front, you will be avoiding any chances of smashing your face.

7. Prone Walkout

No calisthenics workout list can be complete without mentioning prone walkout exercise. For you to perform this exercise, you first need to stand straight and then bend your body forward so that you can rest your hands on flat ground. After that, you need to move both hands forward slowly as you extend your body forward simultaneously. Continue moving your body forward until you reach as far as you can possibly go. Now, move back slowly as you came forward. It’s important to note that the further you will be moving your hands away from your feet, the harder the exercise gets, and the more effective it becomes.

8. Frog sit-up

If you are a novice, then frog sit-up is one of the very most effective exercises for you in the calisthenics exercises list. To do frog sit-up, you need to lie down first on a flat floor. Make sure that your back is flat and your hands are extended. Next, place your outer thighs by the floor as you bend your knees. As you do so, make sure your feet are touching one another. Now, you need to cross your arms either in your front or in your behind and then crunch your abs. The next thing to do is to curl your torso upwards while you flatten your back and then breathe out. As you breathe in, you need to lower your back slowly to a starting position.

9. Russian twist

Russian twist is one of the best abs workouts for men. To do Russian twist, you need to sit on the floor and make sure that your feet are straight. Next, bend your knees slowly until you make a ninety-degree angle. After that, lift up your legs while using one hand to hold the palm of the other hand. Twist your entire body sideways as you try to hold your head in one position.

10. One arm one leg push up

If you are an expert, then this exercise fits you perfectly. Start by putting one hand and the opposite leg on a flat ground as you keep the other leg and arm in the air. Now, go up and down repeatedly while maintaining the position of arms and legs.

11. Segmental rotation

Are you looking for a good core exercise? Well, you should try this exercise out. Lay your back on the ground while maintaining your arms straight by one side. Next, bend the knees while lifting up the legs. Once you are in that position, rotate your legs to the right and then to the left repeatedly. Because doing segment rotation is simple but effective, it is a beginner exercise.

12. Skin the cat

To increase your flexibility, you need an exercise that engages deltoids and laterals. And that is exactly what this position does.

To start, be in a dead hanging position, and have your two hands turned out. Next, do a toe raise as you make sure that your arms remain straight. Now, point the ground with your toes, maintain the pike position while you slowly raise both legs upwards. You are supposed to perform this movement without stopping until your feet go past your arms up to above your head. You should make sure that your arms are in full extension.

Next, bend your head toward your body as you try to bring your thighs to touch your chest. As you go on with passing your feet round and back pointing the ground, you should not touch the floor. This will definitely bring your body into the “skin a cat” position as you go back to the initial position.it may be performed in many positions, here is an example.

13. Alternate heel touchers

If you are just beginning with body weight exercises, then alternative heel touchers is a good movement for you. To begin, lay down on a flat floor and bend your knees while leaving your toes to touch the ground. The distance between the feet should be about 1.5 feet. Next, bend your body sideward to touch one of your heel on your left using your left hand. Repeat this procedure for the other side and continue doing this for many times.

14. Static handstand

Static handstand is the classic handstand exercise that strengthens your shoulder and arms. Even though it is a bit advanced and often fit for professionals, you can also you can also progress slowly towards it if you are just starting on body weight exercises.

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    Tiger bend push-up

Begin at the basic push up position and then come down. While your hand still touching the ground, move back your elbows until they touch the ground. Next, you need to bring back your both elbow to the typical position before lifting your entire body up. Now, you need to continue with the same push-up cycle multiple times.

16. Brock jump

If you are in the beginner or intermediate range, then brock jump is a good exercise for you. This exercise focuses mainly on your triceps and shoulders. To do this exercise, you need to get yourself an exercise ball or a small medicine ball. Begin by assuming the classical push-up position and have your one hand on the ball. After that, start going up as you switch your hands. It’s important to note that this will require perfect coordination because you will be switching hands while you are still in the air.

17. 2 finger push up

In case you are up to build the strength of your hand and wrist, then two fingers push us are the most popular and effective. In fact, they are very fruitful in sports that require you to have strong hands and wrist.

Start by stretching as you face down the floor until you get into push up position. Next, put one of your hands on your back, and then push yourself up using the index finger and thumb. If you are finding it hard, you can support your index finger using the middle finger. If you are a tyro, then this exercise is not good for you. This, therefore, means that you should only try it if you are at a professional level because it is one of the challenges any professional would want to try.

18. Chest Dip

One of the most popular exercises in the calisthenics exercises list, and it is meant for those who are at the intermediate level. The workout tries to focus mainly on the chest and triceps, but this will depend on how a person does it.

To do this exercise, you should have two bars of which each should be about chest height. Start by placing both hands on the bars before pulling your feet above the ground. You should push yourself up slowly until you are able to fully extend your arms. Drop back down and then repeat the same procedure many times. The good news is that you can actually do chest dip at home with just two chairs only.

19. Crab walk

For starters who are looking for calisthenics workout that focuses on core and shoulders, crab walk is a great exercise. To begin, you need to sit on the floor and then you have to place both your hands behind you. After that place your feet flat and hands on the floor and then lift your rest off the floor. With your bottom off the floor, try to walk forwards and then backward across the floor.

20. One finger pull up

If you are at a professional level and you’re looking to try new challenges to strengthen your arms, then one finger pulls up would be a great exercise. This exercise is arguably the hardest pull up you can imagine, it’s not popular it’s not good for exercising but, I found it when I’m doing my research and I think it’s funny.

https://www.youtube.com/watch?v=8XVGsDETD-A

21. Manna

Manna is an advanced gymnastic bodyweight exercise that is often very difficult to perform. Start by sitting on the ground with your legs spread apart from each other, and your hands should be straight down so that your palms should be touching the ground at either side of the body.

After that, tilt your body backward so that you can move up the legs. This would mean that the weight of the entire body will be in your hands. Continue moving your legs upwards and be sure to bring them together. Now, move your legs over the head and then make them parallel to the ground. You now need to go back to the starting position.

t of the entire body will be in your hands. Continue moving your legs upwards and be sure to bring them together. Now, move your legs over the head and then make them parallel to the ground. You now need to go back to the starting position.

22. One arm handstand

Start with a usual handstand and start pulling your legs apart slowly. Now, try to move the weight of your body on one of your arms as you lift the other arm from the ground. Then position your body vertically and perpendicularly to the ground, and remain in this position for some time. The calisthenics exercises list is never complete with this popular exercise that builds the hand strength.