Calisthenics
I've been practicing calisthenics since early August 2020. I started doing one hour per day, four days a week, then got up to six days a week for some vigorous months until I estabilized at five days a week, doing between 45' and 60'.
The important part is having the discipline to be consistent, and not miss a single day, unless absolutely necessary. You don't need to MAX OUT every day, but follow the progressions. Keep it up, and you'll see results in strength, elasticity, endurance and mood week after week.
You'll probably also end up wanting to eat better, because the days you don't, you're going to feel like shit.
Resources
YouTube
- THENX
- Chris Heria
- Rubén López
- The Kneesovertoesguy
- Strength Side
- Gymnastics Method
- Mark Bell
- Hybrid Calisthenics
- Jéssica Martín
- ATHLEAN-X™
Books
- Urban Calisthenics, by Tee Major
- Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength 2nd Ed., by Steven Low
My program
| Exercises | |||
|---|---|---|---|
| 1 | bicep curls | 21 | hammer curls |
| 2 | lateral raises | 22 | bear walk |
| 3 | back | 23 | supermans |
| 4 | forearms | 24 | push-ups with elevated feet |
| 5 | sit-up abs | 25 | wide push-ups |
| 6 | leg abs (reverse crunch) | 26 | diamond push-ups |
| 7 | corkskrew abs | 27 | archer push-ups |
| 8 | rocky abs (dragon flag) | 28 | plank |
| 9 | russian abs | 29 | plank up and down |
| 10 | push-ups | 30 | high to low plank |
| 11 | glutes | 31 | side plank |
| 12 | calf raises | 32 | side plank raises |
| 13 | floor dumbbell press | 33 | pull-ups with elevated feet |
| 14 | flutter kicks | 34 | chin-ups with elevated feet |
| 15 | squats | 35 | parallel bar leg raises |
| 16 | weighted squats | 36 | one arm push-ups |
| 17 | pull-ups with grounded heels | 37 | gymnast ab tucks |
| 18 | parallel bar chest dips | 38 | parallel bar tucked pull-ups |
| 19 | single bar chest dips | 39 | single bar tucked pull-ups |
| 20 | parallel bar pull-ups with grounded heels | 40 | parallel bar corkscrew abs |
Every week I pick six or seven exercises out of that list to build a circuit. I try to target the whole body with variety, but you could as well focus on a muscular group every week, hitting let's say core, then arms, then legs, and so on.
Some of the names can be a bit confusing or ambigous, I will try to fix this by using standard names for the exercises and providing links to videos, to show you how it's done, or at least how I do it. Most of them are taken from the YouTube resources you saw earlier, especially ATHLEAN-X™ and THENX.