Getting Started with Bodyweight Exercises

[Fruitarianone]

Getting Started

By
The Fruitarian One

Getting started with Body weight/Calisthenics exercises can be pretty intimidating at first, especialy when you see these videos of guys doing stuff with ease that you never even thought was possible but I can tell you from experience that there is no need to be fearful because if your willing to put the work in, you too will be achieving those same feats.

The thing I noticed with Calisthenics is that the more you do it the more you progress and the more you progress the more you want, it's really hard to not want to evolve, so expect plenty of change and be sure to get familiar with various exercises.

Here's a good bodyweight routine for beginners to start building a good foundation, you can start off with one set and build up to three.

(CLICK ON EXERCISE FOR DEMO)

Push ups, 3 sets, max reps
Chin ups, 3 sets, max reps
Squats, 3 sets, max reps
Dips, 3 sets, max reps
Calf Raises, 3 sets, max reps
Sit ups, 3 sets, max reps


F1's Body Weight Goals

Here's a guide for the novice just getting into general fitness, here we are starting off with bodyweight Exercises to build a good foundation.


Males should aim for:

Push ups - 1 set of 80
Chin-ups - 1 set of 20
Squats - 1 set of 80
Dips - 1 set of 20
Calf Raises - 1 set of 200
Handstand Push up - 1 set of 8
Hanging leg raise - 1 set of 20
Pull-ups - 1 set of 20

Females should aim for:

Push ups - 1 set of 40
Chin-ups - 1 set of 10
Squats - 1 set of 40
Dips - 1 set of 10
Calf Raises - 1 set of 100
Handstand Push up - 1 set of 4
Hanging leg raise - 1 set of 10
Pull-ups - 1 set of 10


When these goals can be reached with ease then your ready to move on to more demanding/advanced exercises

[fiddler]

FruitarianOne,

A few questions I was hoping you could answer:

How often should I do this routine? Every Day? Every other day?
Do you break up the exercises or do them one right after the other?
How long a rest between sets?

Wow, I'm nowhere near those numbers (yet)!

I just started swimming again for the first time in probably 10 years. Swam 80 laps tonight in 50 minutes. (1 mile = 66 laps). Not very good yet, but I'll build up the endurance soon enough.

Thanks for laying down the challenge.

[Fruitarianone]

FruitarianOne,

A few questions I was hoping you could answer:

How often should I do this routine? Every Day? Every other day?
Do you break up the exercises or do them one right after the other?
How long a rest between sets?

Wow, I'm nowhere near those numbers (yet)!

I just started swimming again for the first time in probably 10 years. Swam 80 laps tonight in 50 minutes. (1 mile = 66 laps). Not very good yet, but I'll build up the endurance soon enough.

Thanks for laying down the challenge.


Hey man....No worries!

As far as your questions go it's all down to you!

You choose the rest inbetween sets....you choose how many days you work out...according to your ability...

The fun is building up to the point where your better than you were when you first started.....

There are several people on my forum breaking new ground and achieving goals they didn't think were possible to them....

I f your gonna try that workout then have fun with it....maybe superset the exercises or you can start out at one set and work up to three....the possiblities for progress are endless.....



Set achievable goals ;)

[yeahbethany]

Thanks for the routine, FruitarianOne! This is really helpful to me! Can't wait to get started!

-Bethany =)