how to start calisthenics guide part 2

How to Start Calisthenics | Part 2: Workout

Hello, everyone. This is how to start calisthenics guide part 2.

If you haven’t check out the part 1 of this guide then,
you can go check from here: How to Start Calisthenics Beginner’s Guide.

Now, let’s start this guide and in this part, we are going to talk about:

A. how to learn the basic moves even if you can’t able to do it now

A simple workout for beginners
how to progress from here

Let’s first start with how to learn those basic exercises: Pushups, Pullups, Dips, Squats.

How to Learn the basic Calisthenics Moves:

There are many ways to learn those calisthenics basic Exercises:

a. Negative Reps
b. Progressions

Learn by Negative Reps:

Negative reps also known as Eccentric Training. It is a way of doing only the negative part of the exercises.

The Negative part of the exercises is when the muscles lengthen or relaxes. Like when in Pullups, you are going down that is negative part and,

When pulling yourself up, you have to squeeze your muscles that is the positive part.

For more Understanding, check my article on Eccentric training

Now, the main thing of eccentric training is that we can handle more weights eccentrically or when we are just lowering down the weight.

So, How do we learn calisthenics move using Eccentric Training? well this training works great for the exercises, you can’t able to do even one rep.


1. Choose an exercise you can’t able to do one rep. Like Pullups for example.

2. Get into the position where you already are in top position, like in pullups,
get into a chair, grab the bar, get your chin above the bar, then,
let go of the chair and try as much as you can to lower yourself very slowly.

In Pushups: get into the pushup position, lower yourself as slowly as possible to the ground.

3. Avoid the Positive part and do it again for 3-6 reps. When you are fully lowered yourself, then get back up.

In Pullups: when you are fully lowered yourself, and are hanging, then get back on the chair and do it again.

In Pushups: when you are in the ground, get back up with out knees, and then do it again.

Don’t Do it if you: if you cannot lower yourself for minimum 2 seconds then, I don’t recommend to do it. You can get hurt

Learn Calisthenics Moves By Progressions:

Like in Bodybuilding, if your goal is to bench press 30kg then, what you do is you start doing bench press with 5kg then, 10kg then, 15kg.

And like you keep progressing to 30kg. Like this in Calisthenics,
you can progress to advance moves by first doing easier progressions moves.

Like for Pushups: there are easier progressions to do until you can do pushups

1. Knee Pushups: this is the pushup you do on your knees, thus decreasing the weight.

2. Incline Pushups: you will do pushups by placing your hands above the ground, on the table, or the side of the chair.

The best thing about this is you can change your intensity by increasing and decreasing the inclination from the ground.

Same For Pullups: there are easier progressions,

calisthenics progression - inverted rows
inverted rows

1. Inverted Rows: it is also like incline pushups where, you can change the difficulty by changing the angle.

The More horizontal you are, the more difficult is gets

Here is the list of Exercises and their progressions to achieve them:

calisthenics-progression theneway

Beginner Calisthenics Workout:

Now, as you know you can either progress and learn the calisthenics exercises with negative reps or progressions.

But it will be best to use both in a workout. For Example:

The Split is: Push-Pull-Leg


  • Warm up for 1-3 mins (any light exercises)
  • Start with Negative Pushups, for 3-10 reps (try to focus on minimum 2 secs lowering yourself)
  • Then, rest for some 2 mins
  • Do the incline pushups for 3 sets of 10 reps. Taking rest between the sets 2 mins. (Pick; an angle so that you can able to do 12 reps max).
  • Do Drop sets. Increase the angle and do as many as you can, then again without rest increase angle, do as many as you can.


  • Warm up
  • Negative Pullups for 3-10 reps
  • Inverted rows for 3 sets of 10 reps. Taking 2 mins rest between sets
  • Do Drop sets. Increase Angle and do as many as you can


  • Warm up and Some stretches
  • Start with Archer Squats for 3 sets of 6-12 reps each leg. Take 1 min rest
  • Split Squats for 3 sets of 6-12 reps each leg. Take 2 mins rest
  • Lunges (same reps and rest)
  • Squats for 1 set of 20 reps

Thursday: off

Friday: Push routine

Saturday: Pull routine

Sunday: off


There you go, I used push-pull-leg split as an example, but you can do full body splits also. It depends on you.

At first, you may feel extremely sore the other day, if you are beginner to exercises, but don’t worry after some months your body will adapt.

Focus on Nutrition, and most importantly sleep, if you don’t know how sleep is very important and how to increase sleep quality then,

Check this article on Sleep Quality: How to Maximize Sleep

Until Next Time,

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