Calisthenics quarantine workouts may seem a little different, maybe even slightly edgy since the word “quarantine” is involved. But don’t think of workouts like these in terms of anything negative. Rather, take this time to learn how to workout appropriately from home. You may decide that calisthenics are for you, and you may decide not to go back to those busy, crowded commercial gyms ever again. Great gains, weight loss, and even flexibility have been achieved with nothing more than your own body weight and a little bit of free time!
There have been studies conducted that show calisthenics workouts can achieve amazing results. These studies have also shown that such workouts consist of exercises that you can do without leaving home. With some creativity, you can even use some everyday household items as exercise tools. It may seem funny, possibly even silly, but give it a try. You never know, you may really enjoy the results.
Calisthenics Quarantine Workouts - The Design
So, let’s just say that you decide to “take the plunge” and give this quarantine workout concept a try. What do you have to lose? We are all going to be at home for a while as it is, so we might as well make the best of our time. We will spend some time talking about different exercises, as well as the muscle groups activated by them.
We will also spend a little time talking about a couple of different ways that you can set up your exercise routines from day to day. Overall, when you deal with at-home workout routines, it is best to begin with a full-body concept. This keeps your body from overload. This can lead to intense soreness or even injury. So, let’s safely start out with full-body workouts. If you like them, you can just continue to work within that routine.
A full-body approach usually means that you will spend one day exercising, and the next day resting or stretching. The following day, you’ll be back at the full-body workout again. Some people choose to complete the same routine each workout day, others seem to want to mix things up. As a beginner, it may be best to keep things the same for about a month or so before making major changes.
Calisthenics Quarantine Exercises
We will break this section down into several different parts. Think of your body in terms of major muscle groups, or even movement patterns. You have the chest (push movements), the shoulders (push movements), the back (pull movements), the legs (push or pull), and the core. Your legs can perform either since they are made up mainly of glutes, quads, and hamstrings. If you choose to get really in-depth, the triceps workout with the chest, the biceps with the back, the hamstring/quads workout together, and your core really works out with everything.
The following exercises are listed with beginner exercises first and progress in difficulty from there. Some advanced exercises need equipment to complete.
Chest (chest, shoulders, triceps)
Beginner Exercise - Kneeling Push Up
The kneeling push up is a very introductory exercise. It helps build the chest (pectorals), triceps, and shoulders. There’s a slight amount of back muscles being exercised as well. To complete this movement, allow your knees to rest on the floor. Your palms should be flat, and you should lower your upper body to the ground, and then back up. Control the entire movement.
Perform 2 sets of 12 reps
Intermediate Exercise - Push Up
Your toes should be in contact with the floor, along with your palms. Your hands should be shoulder-width apart, and your body should be in a horizontal line with the floor. Keep your core tight. Keep your elbows over your wrists. Lower yourself to the floor, and press back up to the start.
Perform 3 sets of 10 reps
Advanced Exercise - Decline Push Up
Your feet should be elevated above your upper body. The height of your feet determine the difficulty of this exercise. The movement should be just like the push-up.
Perform 4 sets of 8 reps
Use a couch, chair, stairs, or other items to manipulate the height of your feet.
Back (lats, traps, and biceps)
Beginner Exercise - Inverted Row
The inverted row is a unique exercise in that it is a pull up variation that can be performed without the need of a pull up bar. You can choose to use a table (lie underneath it) or use two chairs (have the backs facing one another and lie in between them). Your foot-placement will determine the difficulty of this exercise. The closer your feet are to you, the easier the exercise will be. Grab the table or chairs, and allow your feet to contact the floor. Squeeze your shoulder blades together, and pull yourself up. Go back down slowly.
Perform 2 sets of 12 reps
Eventually, you can place a pillow or boxes under your feet as you get stronger.
If you don’t have access to a pull-up bar, you will need to find ways to manipulate this exercise for back workouts.
Intermediate Exercise - Close Chin Up
This exercise requires a pull up bar. You should grab the bar, allowing your hands closer than shoulder-width. Your palms should be facing you. Pull your shoulder blades together, pull yourself up, and lower yourself slowly.
Perform 3 sets of 5 reps (lower reps as this exercise may be difficult)
If this is too hard, allow yourself to jump as you pull, and then lower yourself slowly.
Advanced Exercise - Wide Pull Up
This exercise also requires a pull-up bar. It also forces your body to really rely on your lats (the larger muscles in your back) to pull you. Your hands should be wider than shoulder-width, and your palms should be facing outward. Squeeze your shoulder blades together, and pull yourself towards the bar. Then, lower your body slowly.
Perform 4 sets of 3 reps (add reps as this becomes easier)
Again, if this is too difficult, you can jump into the pull, and lower yourself very slowly.
Legs - Glutes, Quads, Hamstrings, and Calves
Beginner Exercise - Air Squats
Keep your heels flat on the ground, and your feet should be shoulder-width apart. Lower yourself slowly as low as your flexibility allows, while keeping your back flat and your head up. Imagine yourself sitting into a chair, only the chair isn’t there. Use a couch or a chair in front of you for balance if you need one. Once you reach the bottom, slowly stand back up.
Perform 2 sets of 15 reps
Intermediate Exercise - Front Lunges
Begin standing straight up. Take a long step ahead, and allow your heel to stay flat with your “stepping foot”. Drop your hips, so that your weight is on the leg you stepped with. Please keep your knee of that foot behind your toes, so you aren’t extending that knee too far out front. Keep your head and chest up. Slowly return to the starting point, and alternate feet.
Perform 3 sets of 10 reps each leg
Advanced Exercise - Pistol Squat
This may take a while to learn. Be sure that you have a piece of furniture to help keep you balanced. Stand on one foot, while the other leg is out straight in front of you. Lower yourself like you would with an air squat, but only on one foot. Keep your heel flat. When you reach the bottom, press straight back up. Alternate feet.
Perform 4 sets of 5 reps each leg
Abs - Abdomen (Core)
Beginner Exercise - Crunch
This is a very simple exercise to complete. Lie on your back, while keeping your knees bent. Curl your upper body up towards your knees. Do not try and pull your head towards your knees with your hands. This could lead to injury. Slowly return to the starting point.
Perform 2 sets of 15 reps
Intermediate Exercise - Plank
This exercise is very similar to that of a push up, except you won’t be lowering your body or pressing back up. There are two variations. One involves starting in a push up position, and simply maintaining that position for a given amount of time. The other variation involves resting your upper body on your forearms, while keeping your chest above the ground.
Perform 3 sets of 30 seconds (increase time as this gets easier)
Advanced Exercise - Sprinter Sit Up
This exercise is very advanced. It is a combination of a bicycle crunch and a sit up. Begin with your knees bent and your feet off the floor. Your head and upper back should also be off the floor. As your left knee comes towards your chest, you are to perform a sit up. As your left knee goes away from you, return your upper half back to the ground. As your right knee comes towards you, perform another sit up.
Perform 4 sets of 5 reps each leg
Additional Exercises - Shoulders
Shoulder exercises are very important. However, you should exercise with caution. It is not very difficult to place too much pressure on the shoulder and really injure yourself. The exercises mentioned above can really be almost all you need. Your shoulders receive plenty of exercise with chest exercises and back exercises.
Shoulders: Beginner Exercise - Pike Push Up
Begin in a push-up position. Allow your butt to break position and rise up in the air, forming almost a triangle with your body and the floor. Bend your elbows, and lower your body until your forehead touches the floor. Return to the starting point.
Perform 2 sets of 10 reps
Shoulders: Intermediate Exercise - Decline Pike Push Up
Put your feet on an elevated object, like when you performed a decline push up. Walk your hands back, forcing your butt up into the air again until your body forms a right angle. Lower your head until your forehead touches the ground. Return to the starting point.
Perform 3 sets of 8 reps
Shoulders: Advanced Exercise - Wall Assisted Handstand Push Up
Place your hands shoulder-width apart, and kick yourself up against a wall until you are in a handstand, balancing your body with the wall. You now have two options. You can lower your body as far as you can, and press back up. Or, you can simply maintain that position for a specified amount of time. Each one is a great shoulder workout.
Perform 4 sets of 5 reps
Or perform 4 sets of a 30 second hold
Calisthenics Quarantine Workout - The Complete Routine
Beginner:
Kneeling Push Up: 2 x 12 reps
Inverted Row: 2 x 12 reps
Air Squats: 2 x 15 reps
Crunch: 2x15 reps
OPTIONAL: Pike Push Up: 2 x 10
**If you really feel brave, take a break and run back through the workout a second time later in the day.
Intermediate:
Push Up: 3 x 10 reps
Close Chin Up: 3 x 5 reps
Front Lunge: 3 x 10 reps
Plank: 3 x 30 seconds
OPTIONAL: Decline Pike Push Up: 3 x 8 reps
**If you really feel brave, take a break and run back through the workout a second time later in the day.
Advanced:
Decline Push Up: 4 x 8 reps
Wide Pull Up: 4 x 3 reps
Pistol Squat: 4 x 5 reps each leg
Sprinter Sit Up: 4 x 5 each leg
OPTIONAL: Wall-assisted Handstand Push Up: 4 x 5 reps (30 seconds)
**If you really feel brave, take a break and run back through the workout a second time later in the day.
Calisthenics Quarantine workouts are a great idea, and they can give you a wonderful workout. As you become accustomed to these workouts, feel free to add reps, or create your own routine. You can also try to perform the movements much slower to add tension.
References
1. Isokinetics and Exercise Science. (2017, April 12). The effects of a calisthenics training intervention on posture, strength, and body composition (215-222). Researchgate.net.
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