Calisthenics exercises

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We Are The Witches

We Are The Witches

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kiwifarms.net
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Ths thread is for posting exercises that you can do at home with minimal equipment (or none at all), that you believe are good and effective. When posting, besides the name, you may add multimedia (like pertinent links/embeds to YouTube videos), tips, or recommendations on sets, frequency with which should be done, etc.

I'll start with some of the basics, plus others later that have been recommended to me.

Push ups
This basic exercise can be done nearly anywhere, and it heavily works for the pectoral muscles, triceps, and anterior deltoid amongst others.
https://www.youtube.com/watch?v=IODxDxX7oi4

Squats
This one can also be done anywhere, works mainly for quadriceps, hamstrings, glutes, abdominals, and calves.
https://www.youtube.com/watch?v=YaXPRqUwItQ

Leg raises
I believe this works for the abdomen, but there are many variations of it to choose from. The embed video displays a lying leg raise, with the back on the floor.
https://www.youtube.com/watch?v=JB2oyawG9KI

Forward/front dumbbell raises
This one requires a couple of dumbbells, mainly works for shoulders and pectorals.
https://www.youtube.com/watch?v=sOcYlBI85hc

Lateral/side dumbbell raises
Also need a couple of dumbbells, similar to the previous but lifting to the side.
https://www.youtube.com/watch?v=kDqklk1ZESo

Wall angels
All you need for this one is a wall, mostly for shoulders and for improving your posture.
https://www.youtube.com/watch?v=cvx06snMQ3A

Crunches
This and the next one are for the abdominal muscles.
https://www.youtube.com/watch?v=Xyd_fa5zoEU

Sit-ups
These work for the overall core strength, while crunches are for targeting specific muscles I believe.
https://www.youtube.com/watch?v=1fbU_MkV7NE

Planks
Strengthens abdominals and back muscles if done properly. I believe this exercise is sometimes preferred over crunches or sit-ups due to a lower risk of injury, but what you need to do to avoid that for any of these exercises is to have a proper form.
https://www.youtube.com/watch?v=pSHjTRCQxIw

Russian twists
This one was recommended to me here in Kiwifarms. I have not done many, but apparently it's a somewhat popular exercise.
https://www.youtube.com/watch?v=JyUqwkVpsi8

Toe & heel raises
An exercise for ankle mobility, strength and stability.
https://www.youtube.com/watch?v=jbh9Wzt2Lfk

Hip/glute bridges
One I have not done, for hips, glutes and core in theory; seems very easy but effective as well.
https://www.youtube.com/watch?v=mmveFKdpknI

Now post your favourite exercises, or add if you want to the ones mentioned.
 
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I would like to contribute my list of isometric exercises. These are pretty good, require (almost)no equipment, and build your discipline while you're at it. Kind of like forceful meditation, in my experience.

monk fitness.jpg
 
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Burpees. Stand->Squat->Go into a plank position(do a pushup if your penis is large)->go back into a squat->Stand(jump up if your penis is large)

Works really well for cardio, I've recently been really lazy and this has ended up making me gas out whenever I do the slightest bit of anything, doing ten-twenty a day have made me get back into relative cardio shape.
 
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Daddy's Angry Juice said:
maybe its just a military thing but ive never heard of a burpee where you DONT do the pushup.
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Like I said my cardio was ruined a while ago so I'd gas out quick. I highly recommend doing the pushup once you're able to and with good form, ditto with the jumping especially if you transition it into a squat.
 
BiggestKai said:
Burpees. Stand->Squat->Go into a plank position(do a pushup if your penis is large)->go back into a squat->Stand(jump up if your penis is large)

Works really well for cardio, I've recently been really lazy and this has ended up making me gas out whenever I do the slightest bit of anything, doing ten-twenty a day have made me get back into relative cardio shape.
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I've tried the burpees like those a long time ago, with push ups and jumping, they can be too exhausting for me (like trying to do 3-4 dozens in one session, but the next one being weeks after).

How many would you do, or for how long, at your best?
 
I cant remember the channel I first saw it from but this exercise helps if you have lower back pains from sleeping wrong or over lifted something. Many skip out on working the core muscles.
 
Always aim for perfect form that's essential for practicing Calisthenics, 5 perfect form push-ups are 10x better than 20 push-ups with average to poor form. Its okay at the end of your set when you're fatigue to break form a little but keep in mind Quality over Quantity.

Dips for explosive results more strength, bigger shoulders and chest.

Dead Hang is also good for the whole body in general, specially if you're sitting most of your time and its quite simple to do.

Skipping/Jumping Rope its fun. (Good for cardio, legs, core). If you don't have time to go running this a good replacement, 2 minutes of it will do wonders.

Some videos to prevent injuries on your arms and also if you pretend to do the harder(cool) variations of push-ups and pull-ups.

Wrists.

Shoulder.

Elbow.

Remember that Calisthenics its quite simple pick a pull(pull-up), push(push-up) and leg(squat) exercise and do them with perfect form and consistency and you're good. Most of the exercises are compound so you don't have to pick a core exercise since you will be training it with the other ones, but it doesn't hurt to do some (leg raises, crucifix/hollow body hold).
 
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We Are The Witches said:
I've tried the burpees like those a long time ago, with push ups and jumping, they can be too exhausting for me (like trying to do 3-4 dozens in one session, but the next one being weeks after).

How many would you do, or for how long, at your best?
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I always aim for 10-20 a day. I think it's better you consistently do a lower amount of reps rather than trying to do large amount of reps, over exhausting yourself and then getting into the spiral of "eh I'm too tired today, maybe tomorrow". Doing pushups and jumpsquats in my burpees also makes me want to shy away from doing large reps since I'm doing them daily and I'd like to avoid any chance of injury.
 
While super well known, the sit-up has a tendency to put strain on the lumbar region which may cause unnecessary stress (and consequently lower back pain) long-term - substituting any of the many leg-raise exercises or crunches on a negative bench instead, where your lower back doesn't have to flex at the start and end of every rep, is probably a good idea if you're building a core workout plan you tend to stick to long term.
 
I used to hate them but I really like jump squats, and jumping lunges. I also like straight and single leg deadlifts.

Some other exercises I find effective:
'Rainbow' glute arcs

Planks with hip dips

Fire hydrant extensions (with or without resistance band.)
 
If you can handle a few pushups, then this probably won't break anything. Less targeted so smaller gains and more risk, but because of that makes you more adaptable.

Soft ground is easier but it might bend your wrists further back.

 
I'm fully gymnastics ring pilled now. I hardly use my power tower anymore. I love how the rings force you to maintain the strictest form and control. Pull ups, dips, rows, front lever progressions and leg raises (while in a support hold). Even push ups on rings are a fun extra challenge.

I want to do ring muscle ups but it feels impossible without the false grip, which also feels impossible. I guess I just need to do baby progressions.
 
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This is one of the best simple exercises you can do at home.
It works out your entire upper body.
Do this a few times per day for a few months and you will get jacked, seriously.

I also recommend handstands against the wall.
Make sure you don't do "the banana" and bend your back.
Your wrists, shoulders and hips need to form a straight line.
Keep breathing and stand there till you get tired.
Try to last a whole minute.
Once that gets easy, do handstand push ups against the wall.
 
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