30 Best Calisthenics Workouts For Men and How to Do It

Hey, what’s up guys? Welcome back to Men’s Dream Lifestyle! Today, we’re diving into the world of bodyweight exercises with the ultimate guide to the 30 best calisthenics workouts for men. These moves will help you build strength, increase flexibility, and sculpt an impressive physique. So, without further ado, let’s jump right in!

1. Push-Ups

Start in a plank position with your hands directly under your shoulders.
Keep your body in a straight line from head to heels.
Lower your body until your chest nearly touches the floor.
Push back up to the starting position.
Engage your core throughout to maintain stability.

2. Pull-Ups

Grab the pull-up bar with an overhand grip.
Hang with your arms fully extended and feet off the ground.
Pull your chest up to the bar.
Lower yourself back to the starting position with control.
Keep your shoulders down and back for proper form.

3. Dips

Use parallel bars or a sturdy surface for support.
Lower your body until your upper arms are parallel to the floor.
Push back up to the starting position.
Keep your elbows close to your body.
Maintain a straight torso to target your triceps and chest.

4. Plank

Start in a forearm plank position.
Keep your body in a straight line from head to heels.
Engage your core muscles.
Hold the position for as long as possible.
Avoid letting your hips sag or rise.

5. Mountain Climbers

Start in a plank position with hands under shoulders.
Bring one knee towards your chest.
Quickly switch legs in a running motion.
Keep your core engaged and back flat.
Maintain a steady, controlled pace.

6. Burpees

Begin standing with feet shoulder-width apart.
Drop into a squat and place your hands on the floor.
Jump your feet back into a plank position.
Perform a push-up, then jump feet back to hands.
Explode up into a jump and reach your hands overhead.

7. Squats

Stand with feet shoulder-width apart.
Lower your body as if sitting back into a chair.
Keep your chest up and knees behind your toes.
Push through your heels to return to standing.
Squeeze your glutes at the top of the movement.

8. Lunges

Stand tall with feet hip-width apart.
Step forward with one leg and lower your hips.
Both knees should bend at a 90-degree angle.
Push through your front heel to return to standing.
Alternate legs with each repetition.

9. Inverted Rows

Lie underneath a bar with it set at hip height.
Grab the bar with an overhand grip.
Pull your chest up to the bar.
Lower yourself back down with control.
Keep your body in a straight line throughout.

10. Handstand Push-Ups

Kick up into a handstand against a wall.
Lower your head towards the ground.
Push back up to the starting position.
Keep your core engaged for balance.
Use a spotter if you’re new to this exercise.

11. Pike Push-Ups

Start in a downward dog position.
Lower your head towards the floor.
Push back up to the starting position.
Keep your hips high and core tight.
Focus on your shoulder muscles.

12. Leg Raises

Lie on your back with hands under your glutes.
Keep your legs straight and lift them towards the ceiling.
Lower your legs slowly without touching the floor.
Engage your core throughout the movement.
Avoid arching your back.

13. Jump Squats

Stand with your feet shoulder-width apart and arms at your sides.
Lower into a squat position by bending your knees and pushing your hips back.
Explosively jump upwards, extending your knees and hips fully.
Land softly back into the squat position, absorbing the impact through your legs.
Maintain a controlled rhythm and focus on maximum height with each jump.

14. Wall Sits

Stand with your back against a wall and feet shoulder-width apart.
Slide down the wall until your thighs are parallel to the ground, forming a seated position.
Keep your back flat against the wall and knees at a 90-degree angle.
Hold the position for as long as possible, aiming for 30 seconds to start.
Focus on breathing deeply and maintaining good posture throughout.

15. Chin-Ups

Grab the pull-up bar with your palms facing towards you and hands shoulder-width apart.
Hang freely with your arms fully extended.
Pull yourself up until your chin clears the bar.
Lower yourself down in a controlled manner until your arms are fully extended again.
Keep your core engaged and avoid swinging to maximize effectiveness.

16. Diamond Push-Ups

Start in a plank position with your hands close together under your chest, forming a diamond shape with your thumbs and index fingers.
Lower your body until your chest nearly touches your hands, keeping your elbows close to your sides.
Push back up to the starting position, extending your arms fully.
Keep your core tight and body in a straight line throughout the movement.
Adjust the difficulty by changing hand placement or elevating your feet.

17. Wall Handstand

Begin facing a wall and place your hands on the ground shoulder-width apart.
Kick your legs up against the wall, using it for support to balance in a handstand position.
Keep your arms straight and core engaged to maintain stability.
Hold the position for as long as possible, gradually increasing your hold time.
Focus on breathing steadily and controlling your movements.

18. L-Sit

Sit on the ground with your legs extended in front of you and hands placed beside your hips.
Press into the ground to lift your body off the floor, keeping your legs straight and forming an L shape with your body.
Hold the position by engaging your core and pressing through your palms.
Start with short holds and gradually increase the duration as you build strength.
Focus on keeping your legs parallel to the ground and maintaining good posture.

19. Box Jumps

Stand facing a sturdy box or platform with your feet shoulder-width apart.
Lower into a partial squat position, then explosively jump onto the box.
Land softly with both feet on the box and knees slightly bent to absorb the impact.
Step down carefully or jump back down to the starting position.
Focus on height and control with each jump, increasing the box height as you progress.

20. Pistol Squats

Stand on one leg with the other leg extended in front of you.
Lower yourself into a squat position by bending your knee and pushing your hips back.
Keep your extended leg straight and heel off the ground throughout the movement.
Push through your standing heel to return to the starting position.
Alternate legs for an equal number of repetitions, focusing on balance and control.

21. Inverted Rows

Lie under a sturdy horizontal bar or use suspension straps at a low height.
Grab the bar or straps with an overhand grip, arms fully extended and body straight.
Pull your chest towards the bar by bending your elbows and squeezing your shoulder blades together.
Lower yourself back down with control until your arms are fully extended.
Adjust the difficulty by changing the angle of your body or the height of the bar.

22. Pike Push-Ups

Start in a push-up position with your hands shoulder-width apart and hips lifted towards the ceiling.
Lower your head towards the ground by bending your elbows, keeping your legs straight.
Push back up to the starting position, extending your arms fully.
Keep your core engaged and maintain a straight line from head to heels.
Increase the challenge by elevating your feet or placing your hands on an elevated surface.

23. Decline Push-Ups

Assume a push-up position with your feet elevated on a stable surface.
Lower your body until your chest nearly touches the ground, keeping your core engaged.
Push back up to the starting position, extending your arms fully.
Maintain a straight line from head to heels throughout the movement.
Adjust the difficulty by changing the height of the surface or adding weight on your back.

24. Tuck Jumps

Start in a standing position with your feet hip-width apart.
Lower into a quarter squat position, swinging your arms behind you.
Explosively jump upwards, bringing your knees towards your chest and wrapping your arms around them.
Extend your legs back out before landing to absorb the impact.
Maintain a fast and controlled rhythm, focusing on height and explosiveness with each jump.

25. Flutter Kicks

Lie flat on your back with your hands under your glutes or by your sides.
Lift your legs off the ground a few inches, keeping them straight.
Alternate kicking your legs up and down in a fluttering motion.
Keep your lower back pressed into the floor and core engaged throughout.
Maintain a steady pace and avoid arching your back excessively.

26. Jumping Lunges

Start in a lunge position with one leg forward and one leg extended behind you.
Lower into a lunge by bending both knees to approximately 90 degrees.
Explosively jump upwards, switching the position of your legs mid-air.
Land softly back into a lunge position with the opposite leg forward.
Continue alternating legs with each jump, focusing on balance and control.

27. Clapping Push-Ups

Begin in a push-up position with your hands shoulder-width apart.
Lower your body towards the ground by bending your elbows.
Push upwards explosively with enough force to lift your hands off the ground.
Clap your hands together before landing softly with bent elbows.
Control your descent and repeat the movement, focusing on explosiveness and coordination.

28. Muscle-Ups

Grip a pull-up bar with your hands shoulder-width apart and palms facing away.
Perform a pull-up, pulling your chest towards the bar until your chin clears it.
Once at the top, transition smoothly by pulling your torso above the bar and pushing your body upwards.
Straighten your arms to complete the movement, keeping your body tight and engaged.
Lower yourself back down with control and repeat, focusing on fluidity and strength.

29. Hollow Body Hold

Lie on your back with your arms extended overhead and legs straight out.
Lift your arms, shoulders, and legs a few inches off the ground, engaging your core.
Press your lower back into the floor and keep your neck neutral.
Hold the position for as long as possible, maintaining tension throughout your entire body.
Progress by extending your arms further overhead or lifting your legs higher off the ground.

30. Plank Variations (Side Plank, Reverse Plank)

Side Plank:

Start in a plank position on your side with your elbow directly under your shoulder.
Lift your hips until your body forms a straight line from head to heels.
Hold the position, focusing on stabilizing your core and avoiding sagging or twisting.
Repeat on the other side to balance out the exercise.

Reverse Plank:

Sit on the ground with your legs extended and hands placed beside your hips.
Press into your palms and lift your hips towards the ceiling, forming a straight line from head to heels.
Keep your chest open and shoulders down, engaging your glutes and core.
Hold the position, focusing on maintaining tension throughout your entire body.

CONCLUSION

There you have it, guys! These 30 calisthenics workouts cover a wide range of exercises to challenge and improve your strength, flexibility, and overall fitness. Whether you’re looking to build muscle, enhance endurance, or just spice up your workout routine, incorporating these bodyweight exercises will help you achieve your fitness goals. Remember to start with proper form, gradually increase intensity, and listen to your body. Until next time, keep pushing yourself and stay fit! Cheers!