Maintaining, or even starting, a workout regime can seem daunting. We all work long hours, get interrupted with family and work obligations, and live overall busy lives.
For all those reasons and more, it can feel completely overwhelming to even think of sticking to a disciplined plan. It can feel even worse if you are just getting started.
Thankfully, calisthenics can be successfully performed without heading to the gym. Having some equipment at your disposal can certainly help elevate your results, but it isn’t necessary.
In fact, the only thing you really need is your own body weight. If you are looking for how to get started with calisthenics for women, we’ve got your back.
Calisthenics for Women: What Is It?
Calisthenics is a fancy word that represents a very simple concept. It is basically resistance training that uses your own body weight as the resistance. There is no fancy gym membership or equipment required.
While simple in concept, calisthenics can absolutely transform the human body. These exercises are intended to improve flexibility, balance, aerobics, strength, coordination, and flexibility.
Calisthenics can basically turn you into a fitter version of yourself, especially if you partner these moves with a cardio regimen or even just a healthier diet.
Benefits of a Calisthenics Workout
There are several key benefits to following a calisthenics workout. We have highlighted here the top five reasons why starting a calisthenics workout can be hugely beneficial to your health and well-being.
1. No Equipment Needed
You need absolutely no equipment to perform calisthenics, which means that you can do these exercises absolutely anywhere and at any time. It is one of the very few ways to build your strength and muscle mass without having to use weights.
If you are really intrigued at working out at home, there are plenty of moves you can do all on your own, away from anyone seeing you.
2. Builds Strength
It may not seem like it, but calisthenics can make you incredibly strong. You can really increase your strength by using your own bodyweight.
Even once you’ve reached a maximum point of muscle growth, which will occur, you can always perform more advanced calisthenics moves to switch things up.
3. Better Form
When people use weights or machines at the gym, they often compensate because they have chosen weight that is really too much for them to handle. It’s either that or they progress too quickly. That won’t be the case with calisthenics.
With calisthenics, you get the necessary base of strength so that you are prepared if you ever introduce more resistance to your training.
4. Works Out Every Muscle
You will work out your entire body. This means that you aren’t going to emphasize one set of muscles over another. Instead, you are going to tone and strengthen your whole body at once.
5. Better Care of Your Joints
Calisthenics can prove nicer to both your joins and your soft tissue. Resistance training with weights that are too heavy can often lead to bad form and exercises that are performed improperly. Doing so can mean that there is too much stress on the soft tissue, such as ligaments, fascia, and tendons.
That’s not as much of a worry with calisthenics. This is because you can only develop your strength as it relates to your muscular system.
Calisthenics for Women: A Complete Workout
To get started, you just have to get started. That sounds overly simplistic, but it really isn’t. Once you start, you’ll already feel an instant sense of accomplishment, which can really serve you well as you continue working out.
Then, once you start to see some results, you’ll be even more motivated. Below, we’ve highlighted some key calisthenic exercises to get you started. We’ve even included some modifications if you need to start with those.
There’s no shame in following the modification. The key is to keep your form as good as you can. That will give you the best results. Once you become a bit stronger, you can move up to the intermediate move, and then, eventually, you can start doing more advanced exercises.
The idea is to do these exercises all at one time, one right after the other. However, you can modify this as well, if needed. You can break up the workout to do at different points of your day, depending on your schedule or physical condition. Do what works for you. The goal really is to get started and to stick with it.
1. Plank Push-Up
This sounds more complicated than it actually is, but in fact, it is quite simple. Start by getting into a push-up position. Do 10 pushups from there. You can always do these on your knees if needed, but try to start out in a regular push-up position, if you can.
If doing push-ups on your knees is too challenging, you can also start by doing your push-ups on the wall. Listen to your body and do what works best for you, knowing that you can advance at any time.
When you are done with your 10 push-ups, hold a plank for 20 seconds. This is a really great exercise for women, who are more likely to struggle with toning up the triceps area than men. In addition, it’s a great workout for other areas as well, including the full core area, shoulders, and chest.
Do one set of 10 push-ups.
This is a plain bodyweight squat. It is a simple exercise, but it works wonders. The key to a great squat is keeping your form. If you do it right, you are on your way to strong and firm hamstrings and glutes. A good squat will help keep your core nice and tight, as well.
Make sure you stay nice and tall, without leaning over, when doing your squat. Simply push your hips back and take a seat in the air. Don’t position your knees over your feet. You’ll know if you do because you’ll feel plenty of pressure on your knees, which you don’t want.
If you aren’t quite ready for a full bodyweight squat, you can start with a modification. You can do a bench squat. It is the same form, just stop moving downward once your butt reaches the bench. Once you get to a more advanced level, there are plenty of great squat exercises to try out.
Do one set of 10 squats.
Burpees are exhausting, but they work nearly every part of your body. You can also do them absolutely anywhere.
Start by standing up straight. Put your hands down on the ground, kick your feet back to a plank position, and lower your full body to the floor. Then, push your body up as if doing a reverse pushup. Once standing, jump up in the air. Then, get back to doing it again.
If that full burpee is too much, you can follow the instructions and leave out the part where you go all the way down to the ground. Simply get down to a plank and then jump your feet back to meet your hands.
Do two sets of four burpees.
4. Mountain Climbers
This is a great move for toning your stomach. You can do them anywhere, too.
Get into a bear crawl position and make sure that your shoulders are directly aligned with your hands. Then, simply run your legs and feet, staying parallel to the floor.
Do this for 30 seconds and then rest for 10. Repeat it for three rounds.
5. Jumping Jacks
There is nothing complicated about a jumping jack, but it can do great things for your overall physique. Because it gives you a bit of cardio, it will help to tighten up your abs and core while also burning overall fat. You will even get a workout in your calves.
More Advanced Exercises
The workout above will get you started on your way to a more sculpted body, and we’ve highlighted some modifications if you want to start things out a bit slower. With that said, once you have mastered the workout, you can move on to harder moves that will serve to make you even stronger.
They will still be bodyweight exercises but will be harder to perform and will force you to get stronger. One of the most advanced moves for women to perform is the chin-up or pull-up.
This move requires that you lift up your entire body. This may sound challenging, but with enough preparation and training, you can absolutely do them. If a pull-up is your ultimate goal, you can consider buying a pull-up bar so that you can get in your practice at home without having to travel to the gym.
Many people don’t start a workout regime given their busy schedules that prevent any long trips to the gym from happening. However, you don’t need to let that stand in your way.
Calisthenics for women can easily be performed right at home, when traveling for business, or in between meetings. You can even take your workout outdoors and take in some fresh air at the same time.