Calisthenics and Core Workouts
Article by Stefan Burns - Updated November 2021. Join the Wild Free Organic email newsletter!
Compound barbell and dumbell exercises are a great way to build muscle and strength, but their carryover to real life movement only goes so far. It’s important to learn how to generate force against objects, and it is also important to learn how to generate force against your body. To truly gain masterful control of your body, then you need to learn calisthenics.
Calisthenics can be performed anywhere!
WFO Workout Routines
Part 5 - Calisthenics & Core Workouts ✅
Calisthenics is a exercise modality that exclusively uses body-weight exercises and movements to build muscle, increase strength, and improve fitness. The most commonly know calisthenics exercises are push-ups, pull-ups, squats, and running, which form the basis of this calisthenics and core workout. This is part 5 of the Wild Free Organic workout series, the fifth and final month!
Calisthenics is for all Ages
We finish this five month workout series with calisthenics and core exercises to solidify the foundation of health and physical fitness that has been built. A strong core will benefit you for life in all physical endeavors, from recreational activities to sports, and body-weight exercises if done regularly will develop mastery of body movement. Calisthenics and core exercises can be scaled up and down in intensity for all different body types and ages of people, and that’s what makes them so powerful and universally appealing. Wellness icons like Jack Lalanne, the “Godfather of Fitness” knew this, and he practiced what he preached, performing impossible-seeming feats of strength and endurance his entire life. Calisthenics formed the base of Jack Lalanne’s daily fitness routine, and he shared everything he learned in his book Live Young Forever.
“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”
While the gym is a great place to build strength, muscle, and confidence, it is not always possible to have access to a gym or workout equipment. Life changes and your fitness routine might need to change with it.
Gymnast performing an L-sit on rings. This exercises works the stabilizers of the entire body, the core, demonstrates lower body flexibility, and shows good spinal posture.
Calisthenics is also a great exercise modality that holistically stresses the body. Not only is muscle tissue stressed to grow and strengthen, but the connective tissues (tendons, ligaments, fascia) of the joints and body are developed too. Muscle and strength development that outpaces the slow strengthening of connective tissues will eventually result in injury, and unnecessary setbacks like this are detrimental in all aspects. Strength in compound exercises like squats and deadlifts is often held back by a weak midsection that is unable to efficiently translate force through the body, and developing a strong core will benefit not only aesthetics but overall strength development and expression.
While calisthenics and core work are often viewed as detracting time and focus away from more important exercises and muscles to be built, this couldn’t be further from the truth. Consistent calisthenics and core work will enable the full development and expression of strength, both with the body and barbell, while also protecting the body from injury and improving aesthetics. It is for these reasons that body-weight exercises like pull-ups and hanging leg raises have been programmed throughout this workout series, and now these principles will be expanded upon.
Basic Calisthenics Movements
Upper Body
Push-ups
Pull-ups
Chin-ups
Dips
Inverted rows
Hangs
Full Body
Turkish get-ups
Burpees
Mountain climbers
Lower Body
Squats
Lunges
Calf raises
Hip bridges/thrusts
Deadlifts
Kickbacks
Core
Crunches
Planks
Leg raises/lifts
Oblique twists
Supermans
Advanced Calisthenics Exercises
Upper Body
Muscle-ups
Front lever
Back lever
Handstands
Handstand push-ups
Iron Cross
Planche push-ups
Superman push-ups
One-arm push-ups
Rope climbs
Full Body
Full body isometrics
Lower Body
Pistol squats
Shrimp squats
Cossack squats
Single leg deadlifts
Tricking
Core
Full bridge (arch)
Windshield wipers
Levers (front and back)
Human flag
Planche
Hollow hold
Developing the Core
The core of the body is composed of more muscles than just the six-pack (rectus abdominus). While the abs are important, there are many other muscles and connective tissues of the core.
Main muscles of the core:
Rectus Abdominus
Transverse Abdominus
Obliques
Serratus Anterior
Erector Spinae
Multifidus
For well-rounded core development and strengthening, time and energy should be devoted to all the muscles above.
The muscles of the midsection wrap around the entire body in layers, front to back, and developing all these muscles will create deep core strength that go beyond 6-pack abs.
The rectus abdominus is activated with spinal flexion and extension (crunches and extensions), and the transverse abdominals sit underneath the abs, being activated when you suck in your stomach towards the spine. The obliques sit on either side of the abs and are activated with twisting motions of the midsection. For the bodybuilders, well developed obliques will help frame the abdominals to create an impressive looking six pack.
The serratus muscles are more situated in the torso, sitting above the obliques and connecting the scapula to the rib cage, but it is these connection points which makes the serratus muscles important. The scapula are very important parts of upper body, and serratus muscles connect the scapula to the midsection.
The erector spinae and multifidus muscles are the muscles of the lower back, and they function to keep the spine strong, well aligned, and stable. Over-developed abdominals but weak erector spinae muscles are common, and this unbalanced development can cause poor recruitment patterns and lead to injury. Erector spinae muscles are very well developed with deadlifts
Core Workouts
Core Workout (A)
3x30 Oblique twists
3x25 Reverse crunches
2x60s Side planks
3x12 Bird dogs
5x12s Stomach vacuums
2x20 Shoulder taps
Core Workout (B)
3x30 Bicycle crunches
3x30s Hollow holds
2x60s Side planks
3x12 Supermans
5x12s Stomach vacuums
2x30s RKC plank
Core workouts are best done 3-7x a week, the muscles of the midsection should be activated often and all at once from front to side to back. If little rest is taken in-between sets and exercises, overall activation of the core is increased and the workouts can be done quicker. The two workouts above should take only twenty minutes or less once endurance is built.
Calisthenics Workouts
Calisthenics Workout (A)
2x30 Calf raises
5x30 Squats
3x10 Single leg deadlifts
3x25 Reverse crunches
4x12 Pull-ups
4x20 Push-ups
3x12 Bird dogs
2x5 Turkish get-ups
Calisthenics Workout (B)
2x30 Calf raises
5x20 Wide squats
3x30 Hip thrusts
3x30s Hollow holds
4x12 Chin-ups
4x10 Dips
3x30s Supermans
2x30 Mountain climbers
These full-body calisthenics workouts use basic body-weight exercises and are well-rounded in their activation of the body. They are also great workouts to integrate with a running program. Advanced trainees might find these workouts simple, but they can be intensified by slowing down exercise tempo and increasing muscle activation.
Balance is first activated and then the body is warmed up with lower body exercises. Working upwards the front core is activated, then the torso, and then the core muscles of the spine. The workout is finished with full-body exercises like turkish get-ups or mountain climbers.
Month 5 Workout Routine
Week 1
Monday - Full Body
5x5 Squats
4x8 Incline Press
5x10 Barbell Rows
3x20 Lateral Raises
3x20 Bicep Curls
Tuesday - Calisthenics (A)
2x30 Calf raises
5x30 Squats
3x10 Single leg deadlifts
3x25 Reverse crunches
4x12 Pull-ups
4x20 Push-ups
3x12 Bird dogs
2x5 Turkish get-ups
Wednesday - Arms
3x20 Radial Deviations
3x20 Pronators
3x30 Reverse Wrist Curls
4x10 Chin-ups
4x12 Incline Triceps Extension
3x12 Preacher Curls
3x15 Triceps Kickbacks
Thursday - Calisthenics (B)
2x30 Calf raises
5x20 Wide Squats
3x30 Hip thrusts
3x30s Hollow holds
4x12 Chin-ups
4x10 Dips
3x30s Supermans
2x30 Mountain climbers
Friday - Core (A)
3x30 Oblique twists
3x25 Reverse crunches
2x60s Side planks
3x12 Bird dogs
5x12s Stomach vacuums
2x20 Shoulder taps
Saturday & Sunday - Rest
Week 2
Monday - Full Body
5x5 Deadlifts
4x8 DB Press
5x10 Leg Press
3x20 Rear Delt Flies
3x20 Tricep Pushdowns
Wednesday - Calisthenics (A)
2x30 Calf raises
5x30 Squats
3x10 Single leg deadlifts
3x25 Reverse crunches
4x12 Pull-ups
4x20 Push-ups
3x12 Bird dogs
2x5 Turkish get-ups
Wednesday - Arms
3x20 Radial Deviations
3x20 Supinators
3x30 Wrist Curls
4x10 Close-Grip Dips
4x12 Hammer Curls
4x12 Triceps Pushdowns (supinated)
3x15 Reverse Curls
Thursday - Calisthenics (B)
2x30 Calf raises
5x20 Wide squats
3x30 Hip thrusts
3x30s Hollow holds
4x12 Chin-ups
4x10 Dips
3x30s Supermans
2x30 Mountain climbers
Friday - Core (B)
3x30 Bicycle crunches
3x30s Hollow holds
2x60s Side planks
3x12 Supermans
5x12s Stomach vacuums
2x30s RKC plank
Saturday & Sunday - Rest
With this final month, we return to 3 full body workouts per week, with one being gym based and the other two are calisthenics based. Arm workouts are scheduled once a week to continue sufficiently stimulating the arms. A final core workout on Friday activates the entire core while also reducing the workload to promote overall recovery. Month 5 is a deload month compared to months 2-4, with the muscles, connective tissues, and central nervous system given a break from the typical stress patterns of barbell and dumbbell exercises. Meanwhile control and activation of the body is improved with the calisthenics exercises and connective tissues are strengthened in different ways.
On weeks 2 and 4 increase the weight of the gym exercises by 5%. If you feel healthy and confident, about a week after the end of this five month routine, test your 1 rep max for squats, deadlifts, incline press, and barbell rows. In the week preceding testing of the 1RM’s, get a solid eight hours of sleep per night and reduce volume and reduce weight, focusing on activation.
During month five, if you really want to fortify your joints and strengthen them in preparation for another loading phase in the gym, follow our joint and connective tissue protocol.
New Beginnings
Over the past 5 months, you’ve learned the basics of weight-lifting, periodization, recovery, and nutrition. The foundation for a holistic lifestyle has been established, as has the foundation for how to approach physical fitness with a long term and patient mindset.
From here, the routine can be repeated in the same order, or the different workouts presented in the routine can be flexibly scheduled week to week instinctively. A new workout routine, like 5/3/1 can also be started! Maybe your fitness journey takes you to running or yoga, there are many ways to physically strengthen and develop the body, and none are inherently better or worse than the other.
Whatever your next destination, don’t forget the lifestyle and fitness principles learned over the past five months and continue your productive morning routine. Keep stress low, recovery high, and progress slow and steady. That’s the recipe for success in the gym and with life!
If you followed the routine from start to finish, please share your results by commenting below or contact us directly.