Have you heard about the famous “One Punch Man” workout routine? It is a popular fitness challenge inspired by the anime series of the same name. The protagonist, Saitama, can defeat any opponent with a single punch, and his secret is a simple yet demanding workout routine: 100 push-ups, 100 sit-ups, 100 squats, and a 10K run every day for a year and a half. All exercises in the One Punch Man workout routine, except running, are calisthenics exercises.
What is Calisthenics?
Calisthenics is a form of exercise in which you utilize your body weight as resistance. It is a diverse and efficient method of increasing strength, endurance, and flexibility. Calisthenics exercises may be performed anywhere without the need for equipment, making them a popular choice for people of various fitness levels and lifestyles. And that is why even one of the strongest fictional characters recommends doing Calisthenics daily.
History of Calisthenics
Calisthenics is derived from the Greek words “kallos” (beauty) and “sthenos” (strength). Its origins may be traced back to ancient Greece, where it was utilized by the military to train warriors. According to the Greeks, physical fitness was necessary for a healthy and well-rounded existence. Calisthenics was also popular in ancient Rome, where athletes practiced it to prepare for competition.
In the nineteenth century, various physical education reformers popularized Calisthenics in Europe and the United States. Catharine Beecher founded the Hartford Female Seminary in 1829 and was one of the most renowned reformers. Beecher’s curriculum featured calisthenics routines to improve young women’s health and fitness.
Calisthenics gained popularity again in the late 1990s and early 2000s, partly thanks to the internet and social media. Calisthenics athletes posted videos of themselves executing incredible strength feats like one-arm and planche push-ups. This motivated a new generation of people to start doing Calisthenics.
Calisthenics for Beginners
So, if you want to start Calisthenics but have no idea where to start, we’ve got you covered. If you are new to Calisthenics, begin slowly and progressively increasing your workouts’ intensity and duration over time. It is also important to focus on the appropriate form to avoid injuries.
Here are some tips for getting started with Calisthenics:
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Learn the basic exercisesÂ
There are several basic calisthenics exercises, such as push-ups, pull-ups, squats, and lunges. Start by learning how to perform these exercises correctly.
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Start with a beginner workout
Many introductory calisthenics workouts can be found online, provided by professionals and experts. Choose an exercise that suits your fitness level and goals.
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Listen to your body
Don’t overwork yourself, especially when you’re initially starting. Immediately stop exercising and rest if you are in too much pain.
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Be consistent
Consistency in your training is the greatest approach to seeing results from Calisthenics. Aim to exercise at least three to four times per week.
Here is a simple workout plan you can try out initially:
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Warm-upÂ
Five minutes of light cardio, such as jogging or jumping jacks, followed by ten repetitions of the following dynamic stretches: Arm circles, Leg swings, and Torso twists.
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Workout
- Push-ups: 3 sets of 10-12 repetitions
- Pull-ups (or assisted pull-ups): 3 sets of as many repetitions as possible
- Squats: 3 sets of 10-12 repetitions
- Lunges: 3 sets of 10-12 repetitions per leg
- Plank: 3 sets of 30-60 seconds
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Cool-down
Five minutes of light cardio, followed by ten repetitions of each of the following static stretches: Triceps stretch, Hamstring stretch, Quadriceps stretch, and Calf stretch. The number of sets and reps in this program can be adjusted per your level. As you gain strength, you can progress to more advanced calisthenics exercises.
