IT’S a new year and it’s the time when people come up with their New Year’s resolutions or vision boards. Among the usual goals is getting fit or versions of it like losing a few pounds, fitting into an old pair of jeans, or getting bikini-ready (mind you, though, all bodies are beach bodies IMO).

This means this is also the time when gym memberships increase. But once you hit the gym, you get overwhelmed with all the equipment and the level of expertise of other members — guys doing 30-kilo bicep curls, ladies doing 100-kilo hip thrusts. 

So, you end up going to the only machine you are familiar with, the treadmill, spend 20 minutes there, before calling it a day. 

And before you know it, months passed and you haven’t stepped foot inside the gym, but have been consistently paying for it because it’s auto debited on your bank account. 

So, before you spend on gym membership that you will not be able to commit to, let me tell you a kind of workout that requires literally no equipment at all. 

Introducing calisthenics aka bodyweight exercises. 

Yes, the squats, push-ups, pull-ups, planks, and its variations. 

But before you panic and say that you can’t do a single push-up, much more lift yourself up for a pull up, the beauty of calisthenics is that it has progressions that cater to all levels of difficulty, from complete beginners to experts. 

Beginner friendly routine

Think of calisthenics as a game where there are levels that you need to unlock through consistency. And here is an entry workout routine you can start right after reading this article:

UPPER BODY:

Push-ups – if you can do a full push-up, good for you! But if you can’t, do 3 sets of 10 repetitions of wall pushups. If that is too easy, do inclined pushups by using a balcony railing or a table or a chair. Continue inclining down until you can do a full pushup. If inclined pushup is too easy but a full pushup is too hard, you can do knee pushups. Another option is to do negative pushup where you do the descending motion of a pushup then resetting to the starting position. 

Harder variations of pushup are the narrow, archer, and one-arm. 

This workout targets the triceps and chest. 

Pull-ups – it may take months before you can actually do a pull-up, but in the meantime, you can train your back muscles to prepare you for your actual first pull-up. By looping a towel on a closed door, hold the other ends and lean back. Pull yourself up and do 3 sets of 10 repetitions. The farther away from the door, and the more horizontal you get, the harder the progression is. 

Important note to remember, make sure that the door is fully closed and secure before attempting towel rows.

Another option is to place a pole between two chairs and do the similar inverted row motion. 

Once these variations feel easy, it’s time to upgrade your hardware. You can get a bar contraption that you can attach on top of your door and practice dead hangs and scapular pulls that will equip you for your first pull-up. 

This exercise will improve your back and biceps. 

LOWER BODY:

Squats – this may look easy but doing the exercise wrong may cause discomfort, even injury. The key is proper form — stand with your feet hip-width apart, then bend your knees and hips as if you’re about to sit on a chair. 

Focus on pushing your hips back and keeping your weight on your heels while maintaining control of your knees. And as you stand back up, do not let your knees cave in. 

Variations of squats are narrow, sumo, single leg, and pistol. 

Squats will target multiple muscles including your glutes, hamstrings, and quadriceps. 

CORE:

Plank – this will strengthen your core and help you have better posture. The easier option is to do a plank on your knees and hold it for 30 seconds. To make it more challenging, do it on your toes and hold it for a minute or even longer. The key is to keep your neck and back a straight line with your legs by engaging your core. 

Don’t forget to breathe normally and avoid holding your breath.

Calisthenics skills

While working on the foundation exercises of calisthenics, it is also nice to start developing other calisthenics skills like handstands. It is exciting to see and feel progress after days of practice.

There is the L-sit, crow pose, and headstand that may take weeks to months of practice, but quite satisfying to see strength development. 

These skills are completely optional and not required to reach your dream body, but they make training more fun and goal-oriented.

At the end of the day, whether you choose to do calisthenics or other forms of exercise, what will bring the results you desire is consistency. Committing to fitness should not just be about the appearance but also the health benefits and long-term mobility.