Calisthenics Home Workout - Gorilla Calisthenics

Stuck at home shouldn’t feel dull and dreadful. Overcome this feeling by doing the 10 best and easy calisthenics home workout you can endeavor.

World Health Organization (WHO) suggests that adults ages 18+ should have at least 150 minutes of moderate-intensity physical activity. Staying active helps strengthen our immune system, improves our mental health and overall feelings of well-being. Moreover, it reduces the risks of depression. ‘Laziness’ shouldn’t be part of our ‘new normal.’ So if you are looking for the fittest Calisthenics home workout, I got you covered.

Upper Body Calisthenics Home Exercise

[1] One-leg Push-up

Muscles Targeted: Chest, shoulders, and triceps

How to start a One-leg push-up calisthenics home workout?

First, you start by preparing yourself into a push-up form with arms shoulder-width apart and feet spread behind you with toes flat on the floor.
Second, you take one leg and put it over the other to place only one foot on the floor.
Third, you gradually lower yourself down until your chest nearly touches the ground and then holds for a count.
Next, you may turn back to the original form.
And lastly, you may do as many repetitions and sets as wanted.

Gorilla Calisthenics - man doing push up

[2] Forearm Push-up

Muscles Targeted: Forearm, abs, and chest

How to start a Calisthenics Forearm push-up training?

First, start by placing your hands and knees in a modified push-up pose.
Second, compress your glutes and bring your one elbow resting to the floor.
Then, followed by the other to make your upper body relaxed or rested upon your forearms.
Next, you return to the initial position by straightening out one arm and then the other.
Lastly, accomplish as many repetitions and sets as desired.

[3] Pull-up Street Workout at Home

Muscles Targeted: Back, traps, shoulders, and abs.

How to start a street workout pull-up exercise?

First, you need to grab the bar with your palms fronting outward.
Second, you elevate yourself up until your jaw is overhead the bar.
You may then pause for a few seconds.
Then, you positioned and lowered yourself down gradually.
Lastly, you may repeat for the desired number of reps.

Lower Body Calisthenics Home Exercise

Gorilla Calisthenics - Man doing squat position

[4] Squat Jumps

Muscles Targeted: Butt, hips, legs, and thighs

How to start a squat jump routine?

First, you may stand with your footings shoulder-width and knees bent slightly.
Second, you positioned and bent your knees while dropping to a full squat pose.
Third, you contract through your quads, glutes, and hamstrings. Thrusting your body up and off the floor, stretching through your legs. As your legs fully spread, your feet should be a few inches or more off the ground.
Descend and constrain your landing by going through your foot and repeatedly dropping into the squat for another powerful jump.
Lastly, upon landing, repeat the next hop or jump.

[5] Front and Back Lunges

Muscles Targeted: Glutes, quads, hamstrings, and core

How to start Front and Back Lunges calisthenics?

First, you stand with your footings hip-width distant.
Next, take footsteps forward.
Then, gradually bending both knees, making sure your rear knee is just higher than the ground.
Stand back up, take action back with the same leg and bend both knees until your rear knee raising above the ground.
Lastly, you may do this action back and forth for the set’s entire span and switch legs.

Overall Body and Core Street Workout You Can Do at Home

[6] Jumping Jacks

Muscles Targeted: Glutes, quadriceps, hip flexors, abdominal and shoulder muscles.

How to start jumping jacks?

Firstly, you need to stand upright with your legs together and put your arms at both sides.
Secondly, you should bend both your knees gradually and jump.
After you jump, you positioned and spread your legs to be approximately shoulder-width distant.
Next, you expand your arms out and above your head.
And then bounce back to the initial form.
Lastly, do repetitions as much as you like.

Gorilla Calisthenics - Woman with white background exercising - Calisthenics Home Workout

[7] Planks

Muscles Targeted: Shoulders, arms, spine, abs, and abdominal muscles.

How to start planks workout?

First, you must start and position your body in a plank pose, face down with your forearms and toes on the floor.
Second, you should make sure your elbows are positioned directly beneath your shoulders while your forearms were facing forward.
Third, relax your head, and you should be staring at the ground.
Fourth, you involve your abdominal muscles, bringing your navel toward your spine and keeping your torso straight and rigid.
Fifth, your body should be positioned in a level line from ears to toes with no sagging or bending of your body (neutral spine position).
Then, make sure your shoulders are down, not sneaking up toward your ears.
Next, your should position your heels over the balls of your footings.
Keep the last pose for at least 10 seconds and then release it to the floor.
Lastly, you may manage up to 30, 45, or 60 seconds overtime.

[8] Burpees Exercise

Muscles Targeted: buttocks, legs, abdomen, hips, arms, chest, and shoulders.

How to start burpees?

First, you may start in a squat pose with your knees bent, back upright, and your feet approximately shoulder-width apart.
Second, you need to lower your palms to the floor in front of you, making sure they’re just inside your feet.
Second, with your load on your palms, kick your feet back. As a result, you’re on your hands and toes in a push-up pose.
Third, keep your body upright from head to heels and do one push-up. Avoid letting your back sag or stick your bottom in the air.
Fourth, you do a frog kick by skipping your feet back to their starting pose.
Next, stand and stretch your arms above your head.
Then, you may jump promptly into the air, so you settle back where you began.
Lastly, as soon as you settle with knees bent, go into a squat pose and repeat as you desire.

Gorilla Calisthenics - Calisthenics Home Workout Sit ups

[9] Crunches

Muscles Targeted: Core abdominal muscles pelvis, lower back hips

How to start crunches?

First, you should lie down with your back on the ground.
Second, settle your feet on the land, with approximately hip-width apart.
Third, you assign your knees and placing both arms across your chest.
Fourth, you engage your abs while you inhale.
Fifth, exhale and then elevate your upper body as you keep your head and neck relaxed.
Lastly, you inhale and repeat to the starting pose.

[10] Sit-ups

Muscles Targeted: Rectus abdominis, Transverse abdominis, obliques, hip flexors, chest, and neck

How to start sit-ups home workout?

To start with calisthenics sit-ups workout at home, you may need to lie on the ground while facing the ceiling.
Second, slightly bend your knees while both arms were turning at the elbows and your hands are lightly touching your head by the ears.
Third, you may involve your core and elevate your upper body so that your right elbow reaches your left knee.
Fourth, go back to your starting position and then raise your upper body so that your left elbow meets your right knee.
Lastly, return to the initial form and do repetitions as much as you want.