It can be difficult moving from weight training to calisthenics (or bodyweight training), especially when you are so used to the weights. Ideally you should try to incorporate a mixture of the two into your workouts, that way you can keep the muscle building effects of the weights while you get stronger at the calisthenics exercises and holds (if that is your goal).

Some bodyweight holds are quite tiresome and can really drain you since they require a lot more muscles to be activated all at once, for example the front lever or even the handstand can be strenuous if you are just starting out. They require your core and your whole body to work together at once. With that being said, it is thus important to not overdo it or you may find yourself getting burnt out rather quickly. I find the best way to go about it is just to add in a few sets of bodyweight exercises/holds into your existing workouts.

For instance, during your chest workout you could alternate between weighted exercises and bodyweight exercises, doing say the bench press first, then (weighted) push ups, then moving to incline dumbbell presses and then performing dips and so on. It may take a few weeks to get a feel for it but after that it will become easier and easier to arrange things.

Below are a few common exercises (weights and calisthenics) that you can incorporate and alternate in your workouts. Do not worry too much about the ‘right’ exercise order, just focus on the feel and getting in good quality sets and reps of each. Start small and slowly increase the sets/reps each week as you get used to it all.

If you want a few great core exercises that will help with calisthenics holds, check this out for more.

Chest:

Weights:

• Bench press (Flat/Incline)
• Db press (Flat/Incline)
• Flies (Flat/Incline)
• One db center press

Calisthenics:

• Push ups (weighted)
• Dips
• Planche holds/progressions

Back:

Weights:

• Seated rows
• Bent over rows (wide grip, close grip, underhand grip)
• Lat pull downs (Various grips)
• Deadlifts

Calisthenics:

• Pull ups (different grips)/different angles
• Skin the cat
• Back/front lever progressions/holds
• Flag progressions

Arms:

Weights (BICEPS):

• BB bicep curls (close grip, wide grip)
• Reverse bb curls
• Hammer curls
• Db curls (seated/standing)

Calisthenics:

• Close grip pull ups

Weights (TRICEPS):

• Tricep rope extensions/straight bar extensions
• Skull crushers
• Db kickbacks

Calisthenics:

• Dips
• Bodyweight tricep extensions

Shoulders:

Weights:

• DB/BB Shoulder press
• DB/BB Shoulder press
• DB Side raises
• DB front raises
• Shrugs

Calisthenics:

• Handstand holds
• Handstand push ups (with wall)
• A push ups
• Crow pose holds

Legs:

Weights:

• Squats
• Leg press
• Lunges
• Leg extensions
• Hamstring Curls

Calisthenics:

• Glute bridge/holds
• Glute leg lifts 
• Bodyweight squats/jump squats
• Pistol squats
• Jumping lunges
• Side kick with hold

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High Intensity Calisthenics Upper Body Circuit Workout

Here is a great high intensity workout which will keep your heart rate elevated throughout giving you an incredible pump. It can be used to finish off your workout, to just really blast through and totally recruit and exhaust those under-utilised muscle fibers. Or it can be used on a fresh day to target your upper body and really work your core. Whatever you choose it will definitely force you to work up a sweat.

What you will need:

• Pull up bar
• Dip bars

How it works:

• There are 5 exercises to be done in a circuit fashion.
• Each exercise is to be done one after the other with no rest in between.
• Do as many reps as you can for each exercise, but aim to do the prescribed amount (displayed under each exercise).
• Rest 1.5 minutes between sets.
• Complete 5 sets of the circuit.
• Record the amount of reps you manage to do for each exercise and for each set. Then aim to beat those numbers next time.

Download a printable training log of the High Intensity Calisthenics Upper Body Circuit Workout,  here:

• Editable Word Document: High Intensity Calisthenics Upper Body Circuit Workout
• Pdf Document: High Intensity Calisthenics Upper Body Circuit Workout

Exercise 1:

• Pull ups: Close/narrow grip

• 10 reps

Exercise 2:

• Push ups (Narrow stance, hands close to your chest)

• 15 – 10 reps

Exercise 3:

• Dips

• 15 – 10 reps

Exercise 4:

• Planche Beginner push ups

• 15 – 10 reps

Exercise 5:

• Plank

• Hold for 1 minute
• Advanced: Add a weight to your back

Cool Down:

• 20 minutes stretching and meditation

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The post Build A Ripped Torso | The Perfect Callisthenics Upper Body Circuit appeared first on FitNish.com.