Bodyweight exercise or calisthenics is a discipline that has been gaining more popularity due to the fact that it is simple and most importantly it is effective. You don’t need any sophisticated gym equipment – just your body, some space, and a calisthenics workout routine. But how to start? Calisthenics apps have made it a lot easier these days
In this guide, we’re going to explain how you can use smartphone applications to design a personalized calisthenics workout routine, and we will also throw some light on the subject of exclusive techniques that help you get the best results. Here is how to use technology to create a successful bodyweight training plan.
Contents
1. Tell Your main Goals First of All
Before working out your body with various calisthenics exercises, you should ask yourself: what’s your main fitness goal? You want to tone your muscles, get more endurance or simply stay active? The objectives you have will guide your workouts.
For instance, these could be:
Muscle growth: Give your main focus to the exercises with the help of low repetitions but with high intensities, such as pull-ups, dip, and push-ups.
Fat or endurance: Short circuits or timed workouts might be good for helping you.
As they will be your basis to begin your search for the most suitable options, look for such apps that can present you with full body calisthenics routine. We provide an 9 Best Calisthenics Apps article along with the guide if you are unfamiliar with the tools to begin your journey. These are the apps that offer a everyday calisthenics routine that fits your fitness objectives and body condition for the day, and therefore are the best apps for the effective implementation of your workout plan.
2. Choose Your Core Exercises
Ideally, your workout schedule should be composed of functional calisthenics exercises that are designed to target all muscles. A complete workout plan generally should consist of:
Push exercises: Push-ups, dips
Pull exercises: Pull-ups, inverted rows
Core: Planks, leg raises
Legs: Squats, lunges
The application can make this process faster and easier by recommending you a workout plan according to your preferences. Try to choose, for example, there are 8 Calisthenics Leg Exercises that you may use. Well-rounded workout that also focuses on building leg strength professional training help and endurance.
3. Structure Your Routine with Reps, Sets, and Rest Intervals
After selecting your exercises, you will be able to put them into a plan. Most calisthenics apps allow you to select a ready-made one or to determine the amount of reps, sets, and pause time. For example, here’s a beginner calisthenics routine you can try:
Push-ups: 3 sets of 10 reps
Pull-ups: 3 sets of 5 reps
Squats: 3 sets of 15 reps
Planks: 3 sets of 30 seconds
In addition to injecting variety into a workout session, you have to make sure the exercise routine will stay balanced (upper body, lower body, core) by using appropriate rest times to recover and sustain the effort. Many programs come with rest period adjustments option and guidelines to ensure sound recovery.
4. Utilize Progressive Overload
One of the must-dos to ensure the sustainability of success in calisthenics is to gradually make your workouts harder—this concept is called progressive overload. Most calisthenics apps monitor your progress and tell you when it is time to upgrade moves or do more reps of existing ones.
For instance:
If you’re a beginner who has already mastered regular push-ups, the app might suggest you to do archer push-ups or one-arm push-ups. When it comes to the leg exercises procedure involves doing bodyweight squats and when you begin to feel stronger, you can add jump squats or pistol squats to the workout. You can find more leg exercise variations in our article on 8 Calisthenics Leg Exercises.
5. Incorporate Rest Days and Recovery
Sleep is a primary element in the whole muscle rebuilding process and even a good tool to go further. Calisthenics apps are now offering rest tracking functionality but some of them even include active recovery exercises like stretching or mobility routines to aid the muscle recovery process. You should ensure that you properly rest to avoid getting hurt and quitting.
6. Track and Adapt
Undoubtedly, regularity is the main standard in any calisthenics workout routine, plus there also needs to be flexibility. One major advantage of calisthenics apps is that they allow you to chart your fitness journey along the way. Your reps, sets, and improvements are recorded and can modify your workout as you are getting stronger. Thus, it keeps you not only alert but also allows you to scale up your fitness level.
If you are unsure as to which application better suits your specific needs, please take a look at our in-depth guide on the 9 Best Calisthenics Apps. Explore functions similar to assessing stages, creating personalized plans, and getting suitable challenges from a community that will keep you motivated while expending less time.
Conclusion
Creating a personal fitness plan using an app is the best way to make your fitness journey tailored. Personalization will lead to consistency and monitoring of the results. The way forward is the firming up the principles you’ve set, selecting core exercises, and applying progressive overload. You should also take advantage of the leg exercises from our 8 Leg Exercises In Calisthenics is a comprehensive guide for augment a full-body circuit and the top calisthenics apps to help you adhere to a schedule.
Maintaining the right kind of an app and empowerment, you will operate a well-framed and leveraging calisthenics course that is able to raise you step by step. Have a fun and productive workout!
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