How to train Calisthenics at home

What is Calisthenics? How is it different from other disciplines?

How to combine Calisthenics and Gym weigh training

Easy calisthenics skills you can train at home

How to plan your Calisthenics workouts

How to use Calisteniapp

How to Start in Calisthenics from level Zero


We know it can be difficult to get started with calisthenics, but don't worry. We have a lot of content designed to make it as easy as possible for you.

###### Routines

If you don't have a PRO subscription at the moment, this section is for you. Here you will find the best routines to start training in this wonderful world. More information about it in [our Routines guide](guide#routines).

Here is a list of routines that we consider ideal for beginners:

- [Back Kass](routines/SR303)
- [Pull-ups Beginner](routines/SR230)
- [Full Body T](routines/SR210)
- [Time Room - Fullbody Beginner](routines/SR068)
- [Legs Beginners](routines/SR311)
- [Yamcha - Upperbody for Beginners](routines/SR060)
- [Back Beginners](routines/SR310)
- [Kenya Upper Body](routines/SR187)
- [Empuje 0](routines/SR149)
- [Beginners Infierno Leg Challenge](routines/SR136)
- [Core Master](routines/SR005)

###### Smart Progress

It is our most advanced technology and the one we highly recommend. Routines progress in difficulty as you progress, and new exercises will be added as you complete exercises. More information on this in [our Smart Progress guide](guide#smart_progress).

- [Chest and Triceps Buscle Building](smart/SP004)
- [Your First Muscle Up](smart/SP010)
- [Fullbody](smart/SP018)
- [Upper Body](smart/SP019)
- [Front Lever](smart/SP007)

###### Programs

They consist of planning divided by phases to achieve a specific objective. More information about it in [our guide of Programs](guide#programs).

- [Your First Pull-up](programs/PL008)
- [Full Body Transformation](programs/PL005)
- [GAP](programs/PL025)
- [Fullbody Muscle Building](programs/PL002)
- [Your First Muscle Up](programs/PL004)



In Calisteniapp we have a lot of content (Smart Progress, Challenges, Programs and Routines) in which you do not need any type of equipment.

###### Routines

We have a complete section dedicated to _at home_ routines, which do not need any type of equipment to be carried out. Additionally, much of our content dedicated to abs and leg work also requires no equipment. More information about it in [our Routines guide](guide#routines).

Here is a list of our favorite routines:

- [Discovery Routine](routines/SR049)
- [Chest Beginners](routines/SR309)
- [Home Initiation](routines/SR026)
- [Legs Killer](routines/SR024)
- [Legs Beginners](routines/SR311)
- [Noelia Legs and Buttocks](routines/SR217)
- [Tabata Classic Cardio](routines/SR258)
- [Bulma - Cardio at Home](routines/SR079)
- [Nuni Full Body Level 0](routines/SR231)

###### Smart Progress

It is our most advanced technology and the one we highly recommend. The routines progress in difficulty as you progress. New exercises will be added as you complete exercises. More information on this in [our Smart Progress guide](guide#smart_progress).

- [Core at Home](smart/SP008)
- [Chest and Triceps Muscle Building](smart/SP006)
- [Cardio](smart/SP005)
- [Legs Muscle Building](smart/SP003)
- [Shoulders and Triceps Muscle Building](smart/SP002)
- [Handstand](smart/SP000)

###### Programs

They consist of planning divided by phases to achieve a specific objective. More information about it in [our guide of Programs] (guide # programs).

- [One Punch Man](programs/PL026)
- [Bigger Legs](programs/PL019)

###### Challenges

The challenges are challenges of 21 consecutive days of training, with the aim of building a habit and improving your discipline. More information about it in [our Challenges guide](guide#challenges).

- [Hypertrophy at Home](challenges/CH010)
- [21 Days at Home](challenges/CH007)
- [Legsthenics Age](challenges/CH005)
- [Total Flexibility](challenges/CH003)



We have a large number of routines that can be done at home without equipment at all. And if you have a pull-up bar and something that works as parallel bars (like two chairs), you can already perform most of the routines.



Challenges are stored in the application, so you can do them whenever you want.



At Calisteniapp, you can carry out any kind of training, and we are constantly working in order to keep enlarging the exercises variety and possibilities. Get access to hundreds of free, preseted routines to work all muscle groups, at home, strength, high intensity, mobility, resistance, tricks, even specific movements, and more! We also have training programs for different purposes, where you will progress and prepare yourself, phase by phase. Finally, we have Smart Progress, our most advanced technology, with routines that continuously adapt to your progress in every session, and with which you will achieve spectacular results.



Before realizing any exercise program, please consult your doctor. It is not advisable to use this app and its workout programs if you are pregnant, injured, have a medical condition, or are over the age of 65.

To reap the benefits of this program, it’s important that you honor your personal abilities and limitations. If you feel any pain or discomfort while practicing, take a break or stop altogether. If you’re not sure of your ability, consult a doctor before starting. The program doesn’t provide medical guidance, but relies on you listening to your body, moving mindfully and respecting your capabilities.

The creators, producers and distributors of this program do not accept any responsibility for any injury or accident incurred as a result of following the exercises in this program.
