30 Calisthenics at Home Workout Step by Step Guide Complete

Calisthenics is a form of exercise that uses your own body weight as resistance, and requires minimal or no equipment. Calisthenics can help you improve your strength, endurance, flexibility, and coordination, as well as your health and fitness.

Calisthenics can also be done at home, with some space and creativity, making it convenient and accessible for anyone who wants to work out. In this article, we will show you 30 calisthenics at home workout step by step guia completo, that you can do easily and safely at your own pace.

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Why I Started Doing Calisthenics and How It Changed My Life

I used to be sedentary and unhealthy. I had low self-esteem, poor posture, and chronic pain. I hated going to the gym, and felt intimidated by the machines, the weights, and the people. I was always bored, frustrated, and unmotivated. One day, I discovered calisthenics, and decided to give it a try. I was impressed by the simplicity and effectiveness of calisthenics.

I felt my muscles working, my blood flowing, and my mood lifting. I started doing calisthenics regularly, and soon I noticed the changes in my body. I gained strength, endurance, flexibility, and coordination. I also improved my posture, reduced my pain, and increased my confidence. I also enjoyed the variety and challenge of calisthenics, and the freedom and fun of using my own body as a tool. Calisthenics changed my life, and it can change yours too.

Before you learn the 30 Calisthenics at Home Workout, take a look at this exercise plan to do at home and lose weight.

30 Calisthenics at Home Workout Step by Step Guia Completo

You don’t need a gym or expensive equipment to do calisthenics. All you need is a mat, some space, and a positive attitude. Here are 30 calisthenics at home workout step by step guia completo, that you can do anytime, anywhere.

1. Warm-Up: Before you start any calisthenics workout, you need to warm up your body and prepare it for the exercises. A warm-up should include some light cardio, such as jogging, skipping, or jumping jacks, and some dynamic stretches, such as arm circles, leg swings, or neck rotations. A warm-up should last for about 10 minutes, and increase your heart rate, blood circulation, and joint mobility.
2. Push-Ups: Push-ups are a classic calisthenics exercise that work your chest, arms, shoulders, and core. To do a push-up, start by lying on your stomach, with your hands under your shoulders, and your legs straight and together. Push yourself up, until your arms are fully extended, and your body forms a straight line from head to toe. Lower yourself down, until your chest is close to the floor, and repeat. You can also modify the intensity of push-ups, by changing the position of your hands, feet, or body. For example, you can do wide, narrow, diamond, or staggered push-ups, or you can do incline, decline, or one-arm push-ups.
3. Squats: Squats are a basic calisthenics exercise that work your legs, glutes, and core. To do a squat, start by standing with your feet shoulder-width apart, and your arms by your sides. Bend your knees, and lower your hips, until your thighs are parallel to the floor, or as low as you can. Keep your chest up, your back straight, and your knees behind your toes. Push yourself up, and return to the starting position, and repeat. You can also modify the intensity of squats, by changing the position of your feet, or adding some movement. For example, you can do sumo, pistol, or split squats, or you can do jump, lunge, or side-to-side squats.
4. Pull-Ups: Pull-ups are a challenging calisthenics exercise that work your back, arms, shoulders, and core. To do a pull-up, you need a bar, a door frame, or a tree branch, that you can hang from. Grab the bar with your hands shoulder-width apart, and your palms facing away from you. Pull yourself up, until your chin is above the bar, and squeeze your shoulder blades together. Lower yourself down, until your arms are fully extended, and repeat. You can also modify the intensity of pull-ups, by changing the position of your hands, or using some assistance. For example, you can do chin-ups, with your palms facing you, or neutral-grip pull-ups, with your palms facing each other. You can also use a band, a chair, or a partner, to help you pull yourself up.
5. Plank: Plank is a simple and effective calisthenics exercise that work your core, and your whole body. To do a plank, start by lying on your stomach, with your elbows under your shoulders, and your legs straight and together. Lift your hips, until your body forms a straight line from head to toe, and hold this position. Keep your core tight, your back straight, and your head neutral. You can also modify the intensity of plank, by changing the position of your elbows, feet, or body. For example, you can do elbow, straight-arm, or one-arm plank, or you can do side, reverse, or walking plank.

6. Dips: Dips are a simple and effective calisthenics exercise that work your chest, arms, shoulders, and core. To do dips, you need two parallel bars, chairs, or tables, that you can place your hands on. Grab the bars with your hands shoulder-width apart, and your palms facing down. Lift your feet off the floor, and bend your elbows, until your upper arms are parallel to the floor, or as low as you can. Push yourself up, until your arms are fully extended, and repeat. You can also modify the intensity of dips, by changing the position of your feet, or adding some weight. For example, you can do bench dips, with your feet on the floor, or straight-leg dips, with your feet on another chair. You can also wear a backpack, a vest, or a belt, with some weight, to make dips harder.
7. Lunges: Lunges are a basic calisthenics exercise that work your legs, glutes, and core. To do a lunge, start by standing with your feet together, and your hands on your hips. Take a big step forward with your right foot, and bend your knees, until your right thigh is parallel to the floor, and your left knee is close to the floor. Keep your chest up, your back straight, and your knees behind your toes. Push yourself back, and return to the starting position. Repeat with your left foot, and alternate sides. You can also modify the intensity of lunges, by changing the position of your feet, or adding some movement. For example, you can do reverse, lateral, or curtsy lunges, or you can do jump, walking, or side-to-side lunges.
8. Handstand: Handstand is a challenging and impressive calisthenics exercise that work your arms, shoulders, core, and balance. To do a handstand, you need a wall, a door, or a partner, to support you. Start by placing your hands on the floor, about a foot away from the wall, and your feet on the wall. Walk your feet up the wall, and your hands closer to the wall, until your body is upside down, and your arms are straight. Hold this position, and keep your core tight, your head neutral, and your body aligned. You can also modify the intensity of handstand, by changing the position of your hands, or using less or no support. For example, you can do wide, narrow, or diamond handstand, or you can do freestanding, one-arm, or walking handstand.
9. Leg Raises: Leg raises are a simple and effective calisthenics exercise that work your lower abs, hips, and legs. To do leg raises, start by lying on your back, with your legs straight and together, and your hands under your hips. Lift your legs, until they are perpendicular to the floor, and hold for a second. Lower your legs, until they are close to the floor, but not touching it, and repeat. You can also modify the intensity of leg raises, by changing the position of your legs, or adding some movement. For example, you can do bent-leg, flutter, or scissors leg raises, or you can do hanging, lying, or seated leg raises.
10. Bridges: Bridges are a basic and effective calisthenics exercise that work your glutes, lower back, and hamstrings. To do a bridge, start by lying on your back, with your knees bent and your feet flat on the floor. Lift your hips, until your body forms a straight line from your shoulders to your knees, and squeeze your glutes. Hold this position, and lower your hips, and repeat. You can also modify the intensity of bridges, by changing the position of your feet, or adding some movement. For example, you can do single-leg, elevated, or marching bridges, or you can do hip thrusts, glute bridges, or bridge kicks.
11. Inverted Rows: Inverted rows are a simple and effective calisthenics exercise that work your back, arms, shoulders, and core. To do inverted rows, you need a bar, a table, or a pair of chairs, that you can place your feet on. Lie on your back, under the bar, and grab it with your hands shoulder-width apart, and your palms facing you. Lift your hips, until your body forms a straight line from head to toe, and pull yourself up, until your chest touches the bar. Lower yourself down, until your arms are fully extended, and repeat. You can also modify the intensity of inverted rows, by changing the position of your feet, or your body. For example, you can do bent-leg, straight-leg, or elevated inverted rows, or you can do wide, narrow, or neutral-grip inverted rows.
12. Calf Raises: Calf raises are a simple and effective calisthenics exercise that work your calves, ankles, and feet. To do calf raises, start by standing with your feet shoulder-width apart, and your hands on your hips. Lift your heels, until you are on your toes, and hold for a second. Lower your heels, until they are close to the floor, but not touching it, and repeat. You can also modify the intensity of calf raises, by changing the position of your feet, or adding some weight. For example, you can do inward, outward, or single-leg calf raises, or you can wear a backpack, a vest, or a belt, with some weight, to make calf raises harder.
13. Crunches: Crunches are a classic calisthenics exercise that work your upper abs, and your core. To do crunches, start by lying on your back, with your knees bent and your feet flat on the floor. Place your hands behind your head, and lift your head, neck, and shoulders off the floor, and curl your torso toward your knees. Hold for a second, and lower yourself down, and repeat. You can also modify the intensity of crunches, by changing the position of your hands, or adding some movement. For example, you can do cross-body, reverse, or bicycle crunches, or you can do sit-ups, v-ups, or tuck-ups.
14. Wall Sit: Wall sit is a simple and effective calisthenics exercise that work your legs, glutes, and core. To do a wall sit, you need a wall, a door, or a partner, to support you. Start by standing with your back against the wall, and your feet about a foot away from the wall. Slide your back down the wall, and bend your knees, until your thighs are parallel to the floor, and your knees are over your ankles. Hold this position, and keep your core tight, your back straight, and your head neutral. You can also modify the intensity of wall sit, by changing the position of your feet, or adding some movement. For example, you can do single-leg, wide, or narrow wall sit, or you can do wall sit with calf raises, leg extensions, or arm raises.
15. Superman: Superman is a simple and effective calisthenics exercise that work your lower back, glutes, and hamstrings. To do superman, start by lying on your stomach, with your legs straight and together, and your arms extended overhead. Lift your head, chest, arms, and legs off the floor, and hold this position. Keep your core tight, your back straight, and your head neutral. Lower yourself down, and repeat. You can also modify the intensity of superman, by changing the position of your arms, or adding some movement. For example, you can do bent-arm, wide, or narrow superman, or you can do superman with arm circles, leg lifts, or swimming.

16. Jumping Jacks: Jumping jacks are a classic and effective calisthenics exercise that work your whole body, and your cardio. To do jumping jacks, start by standing with your feet together, and your arms by your sides. Jump your feet apart, and raise your arms over your head, and clap your hands. Jump your feet back together, and lower your arms to your sides, and repeat. You can also modify the intensity of jumping jacks, by changing the speed, or adding some movement. For example, you can do fast, slow, or alternating jumping jacks, or you can do star, seal, or cross jacks.
17. Bicycle Kicks: Bicycle kicks are a simple and effective calisthenics exercise that work your lower abs, hips, and legs. To do bicycle kicks, start by lying on your back, with your legs bent and your hands behind your head. Lift your head, neck, and shoulders off the floor, and bring your right elbow to your left knee. Extend your right leg to a 45-degree angle, and switch your hands to your right ankle and left knee. Switch sides, and repeat the movement, alternating sides. You can also modify the intensity of bicycle kicks, by changing the speed, or adding some movement. For example, you can do fast, slow, or alternating bicycle kicks, or you can do scissor, flutter, or reverse bicycle kicks.
18. Pike Push-Ups: Pike push-ups are a challenging and effective calisthenics exercise that work your shoulders, arms, and core. To do pike push-ups, start by getting into a downward dog position, with your hands and feet on the floor, and your hips lifted. Bend your elbows, and lower your head toward the floor, between your hands. Push yourself up, until your arms are fully extended, and repeat. You can also modify the intensity of pike push-ups, by changing the position of your hands, feet, or body. For example, you can do wide, narrow, or diamond pike push-ups, or you can do incline, decline, or one-arm pike push-ups.
19. Donkey Kicks: Donkey kicks are a simple and effective calisthenics exercise that work your glutes, lower back, and hamstrings. To do donkey kicks, start by getting on your hands and knees, with your hands under your shoulders, and your knees under your hips. Lift your right leg, and bend your knee, until your thigh is parallel to the floor, and your foot is pointing up. Squeeze your glute, and kick your leg up, as high as you can. Lower your leg, until your knee is close to the floor, but not touching it, and repeat. Switch sides, and alternate legs. You can also modify the intensity of donkey kicks, by changing the position of your leg, or adding some movement. For example, you can do straight-leg, fire hydrant, or diagonal donkey kicks, or you can do jump, pulse, or side-to-side donkey kicks.
20. Hollow Hold: Hollow hold is a simple and effective calisthenics exercise that work your core, and your whole body. To do hollow hold, start by lying on your back, with your legs straight and together, and your arms overhead. Lift your head, chest, arms, and legs off the floor, and hold this position. Keep your core tight, your back straight, and your head neutral. You can also modify the intensity of hollow hold, by changing the position of your arms, legs, or body. For example, you can do bent-arm, bent-leg, or tuck hollow hold, or you can do hollow rock, hollow roll, or hollow flutter.
21. Step-Ups: Step-ups are a basic and effective calisthenics exercise that work your legs, glutes, and core. To do step-ups, you need a step, a bench, a chair, or a table, that you can place your foot on. Start by standing in front of the step, with your feet shoulder-width apart, and your hands on your hips. Step up with your right foot, and lift your left knee, until your thigh is parallel to the floor. Step down with your left foot, and repeat with your right foot. Switch sides, and alternate legs. You can also modify the intensity of step-ups, by changing the height of the step, or adding some movement. For example, you can do high, low, or lateral step-ups, or you can do jump, lunge, or kick step-ups.
22. Bear Crawl: Bear crawl is a fun and dynamic calisthenics exercise that work your arms, shoulders, core, and legs. To do bear crawl, start by getting on your hands and feet, with your hands under your shoulders, and your knees under your hips. Lift your knees off the floor, and crawl forward, moving your opposite hand and foot at the same time. Keep your back flat, your core tight, and your head neutral. You can also modify the intensity of bear crawl, by changing the speed, or adding some movement. For example, you can do fast, slow, or alternating bear crawl, or you can do backward, sideways, or diagonal bear crawl.
23. Side Plank: Side plank is a simple and effective calisthenics exercise that work your obliques, the muscles that rotate your torso. To do side plank, start by lying on your right side, with your legs stacked and your right elbow under your shoulder. Lift your hips, until your body forms a straight line from head to toe, and hold this position. Keep your core tight, your back straight, and your head neutral. You can also modify the intensity of side plank, by changing the position of your elbow, feet, or body. For example, you can do elbow, straight-arm, or one-arm side plank, or you can do side plank with hip dips, leg lifts, or arm raises.
24. Mountain Climbers: Mountain climbers are a challenging and effective calisthenics exercise that work your chest, arms, shoulders, core, and legs. To do mountain climbers, start by getting into a push-up position, with your hands under your shoulders, and your legs straight and together. Bring your right knee to your chest, and switch your legs, bringing your left knee to your chest. Switch legs, and repeat the movement, alternating sides. Keep your core tight, your back straight, and your head neutral. You can also modify the intensity of mountain climbers, by changing the speed, or adding some movement. For example, you can do fast, slow, or alternating mountain climbers, or you can do cross-body, spider, or diagonal mountain climbers.
25. Glute Bridge: Glute bridge is a simple and effective calisthenics exercise that work your glutes, lower back, and hamstrings. To do glute bridge, start by lying on your back, with your knees bent and your feet flat on the floor. Lift your hips, until your body forms a straight line from your shoulders to your knees, and squeeze your glutes. Hold this position, and lower your hips, and repeat. You can also modify the intensity of glute bridge, by changing the position of your feet, or adding some movement. For example, you can do single-leg, elevated, or marching glute bridge, or you can do hip thrusts, glute bridges, or bridge kicks.
26. Russian Twist: Russian twist is a simple and effective calisthenics exercise that work your obliques, the muscles that rotate your torso. To do Russian twist, start by sitting on the floor, with your knees bent and your feet flat on the floor. Lean back, until your torso is at a 45-degree angle to the floor, and lift your feet off the floor. Clasp your hands together, and twist your torso to the right, and touch your hands to the floor. Twist your torso to the left, and touch your hands to the floor. Switch sides, and repeat the movement, alternating sides. Keep your core tight, your back straight, and your head neutral. You can also modify the intensity of Russian twist, by changing the position of your feet, or adding some weight. For example, you can do straight-leg, flutter, or scissors Russian twist, or you can hold a ball, a dumbbell, or a bottle, to make Russian twist harder.
27. Skaters: Skaters are a fun and dynamic calisthenics exercise that work your hips, thighs, glutes, and cardio. To do skaters, start by standing with your feet shoulder-width apart, and your arms by your sides. Jump to the right, and land on your right foot, and cross your left foot behind your right. Swing your left arm across your body, and your right arm behind your back. Jump to the left, and land on your left foot, and cross your right foot behind your left. Swing your right arm across your body, and your left arm behind your back. Switch sides, and repeat the movement, alternating sides. Keep your chest up, your back straight, and your knees bent. You can also modify the intensity of skaters, by changing the speed, or adding some movement. For example, you can do fast, slow, or alternating skaters, or you can do star, seal, or cross skaters.
28. Tricep Extensions: Tricep extensions are a simple and effective calisthenics exercise that work your triceps, the muscles that extend your elbow. To do tricep extensions, you need a bar, a table, or a pair of chairs, that you can place your hands on. Start by standing behind the bar, with your hands shoulder-width apart, and your palms facing down. Lean forward, and place your hands on the bar, and extend your arms. Bend your elbows, and lower your head toward the bar, until your upper arms are parallel to the floor, or as low as you can. Push yourself up, until your arms are fully extended, and repeat. You can also modify the intensity of tricep extensions, by changing the position of your hands, or adding some weight. For example, you can do wide, narrow, or diamond tricep extensions, or you can wear a backpack, a vest, or a belt, with some weight, to make tricep extensions harder. .
29. Flutter Kicks: Flutter kicks are a simple and effective calisthenics exercise that work your lower abs, hips, and legs. To do flutter kicks, start by lying on your back, with your legs straight and together, and your hands under your hips. Lift your legs, until they are about a foot off the floor, and kick them up and down, alternating sides. Keep your core tight, your back straight, and your head neutral. You can also modify the intensity of flutter kicks, by changing the height of your legs, or adding some movement. For example, you can do high, low, or scissors flutter kicks, or you can do flutter kicks with leg lifts, leg circles, or leg switches.
30. Burpees: Burpees are a challenging and effective calisthenics exercise that work your whole body, and your cardio. To do burpees, start by standing with your feet shoulder-width apart, and your arms by your sides. Squat down, and place your hands on the floor, in front of your feet. Kick your feet back, and get into a push-up position. Do a push-up, and then kick your feet back to your hands. Stand up, and jump up, and clap your hands over your head. Land softly, and repeat. You can also modify the intensity of burpees, by changing the position of your hands, feet, or body. For example, you can do wide, narrow, or diamond burpees, or you can do incline, decline, or one-arm burpees.
    

    Frequently Asked Questions About Calisthenics and Home Workout

    

    Here are some common questions that people have about calisthenics and home workout.

     

• How often should I do calisthenics and home workout? There is no definitive answer to this question, as it depends on your goals, fitness level, and lifestyle. However, a general recommendation is to do calisthenics and home workout at least three times a week, for 20 to 30 minutes per session. You can also combine calisthenics and home workout with other forms of exercise, such as cardio, yoga, or walking, to enhance your results.
• What are the benefits of calisthenics and home workout? Calisthenics and home workout can help you improve your strength, endurance, flexibility, and coordination, as well as your health and fitness. Calisthenics and home workout can also be done at home, with minimal or no equipment, making it convenient and accessible for anyone who wants to work out. Calisthenics and home workout can also improve your mental health, by releasing endorphins, reducing stress, and improving your mood and self-esteem.
• What are the best calisthenics and home workout exercises? All calisthenics and home workout exercises can help you improve your health and fitness, as they work your whole body and challenge your cardio. However, some calisthenics and home workout exercises are more effective than others, as they involve more muscles, more movement, and more intensity. Some examples of these exercises are burpees, pull-ups, squats, and plank. You can also modify the calisthenics and home workout exercises to make them harder or easier, depending on your level and needs.
• What are the best calisthenics and home workout equipment? You don’t need any equipment to do calisthenics and home workout, as you can use your own body weight as resistance. However, if you want to add some variety and challenge to your calisthenics and home workout, you can use some calisthenics and home workout equipment, such as a mat, a bar, a jump rope, a kettlebell, a dumbbell, or a resistance band. These equipment can help you increase or decrease the difficulty of the calisthenics and home workout exercises, and target different muscles and areas of your body.

Conclusion

Calisthenics is a form of exercise that uses your own body weight as resistance, and requires minimal or no equipment. Calisthenics can help you improve your strength, endurance, flexibility, and coordination, as well as your health and fitness.

Calisthenics can also be done at home, with some space and creativity, making it convenient and accessible for anyone who wants to work out. In this article, we showed you 30 calisthenics at home workout step by step guia completo, that you can do easily and safely at your own pace.

We hope you enjoyed this article, and found it useful and informative. If you have any questions, comments, or suggestions, please leave them below. We would love to hear from you. Thank you for reading, and happy calisthenics! 😊

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