Calisthenics Workout Exercises Anatomy

This is a complete list/menu of Calisthenics exercises for men or women. If you need to discuss how to perform these Calisthenics exercises please post them in our Exercise Forum under the heading of the exercise.

Calisthenics or Bodyweight Exercises

Calisthenics or bodyweight exercises are great for people that don't have equipment at home to workout with. These exercises shouldn't be the focus of your workouts but more to supplement your weight workout. Bodyweight may be too mcuh weight to use for some which makes it hard for some to complete these exercises.

Picture

Name of Exercise

Muscle Groups

Twisting Crunches- Calisthenics Exercise:
Start with lying on your back with your knees at a ninety degree angle and your hands by your side or behind your head for support. Now slowly lift your torso in a diagonal fas...

Abdominal, Belly, Stomach, Isolation, Abs, Calisthenics, Bodyweight, Core Strength, Upper Body, Washboard,

Crunches- Calisthenics Exercise: Crunches are taught many different ways, but there is a consistant element. Start with lying on your back with your knees at a ninety degree angle and your hands by your side or b...

Abdominal, Belly, Stomach, Isolation, Bodyweight, Core Strength, Calisthenics, Upper Body,

Weighted Cable Ball Crunch- Calisthenics Exercise: Start by leaning backward on the ball and grabbing a cable. Now with your body firmly planted on the ground for support, raise the weight and complete a crunch (as shown). Breath...

Abdominal, Belly, Stomach, Isolation, Calisthenics, Core Strength, Body Weight, Upper Body, Washboard,

Ball Crunches- Calisthenics Exercise: Lie back on a big ball with your shoulder blades on the ball, with your hips level with the ball slowly roll up contracting your abs (as shown). Slowly return to the starting posi...

Abdominal, Belly, Stomach, Isolation, Calisthenics, Core Strength, Bodyweight, Upper Body,

Side Bridge- Calisthenics Exercise: Start by lying on a mat with your legs straight out. Turn sideways holding your body up with one bent arm parallel to the floor. Keep your abs tight until 30-60 seconds. A great...

Abdominal, Belly, Stomach, Obliques, Calisthenics, Core Strength, Static, Upper Body,

Ball Rollout- Calisthenics Exercise: Start with the ball infront of you and with your hands on the ball. Now lower your body by rolling the ball out keeping your abs tight and as stabilizers so you dont fall. Once y...

Abdominal, Belly, Stomach, Serratus Anterior, Isolation, Calisthenics, Bodyweight, Core Strength, Upper Body,

Pelvic Thrust- Calisthenics Exercise: Start by lying down on a mat and raising your legs to 90 degrees. Now with your arms at your side raise your pelvis up while trying to keep your legs perfectly vertical. This is ...

Abdominal, Isolation, Calisthenics, Bodyweight, Core Strength, Lower Body,

Abdominal Barbell Rollouts- Calisthenics Exercise: To begin Abdominal Barbell Rollouts kneel in a pushup position with your hands shoulder width (or wider) on a barbell. With your arms almost locked out on the bar push the bar ahe...

Abdominal, Lower Abdominal, Belly, Stomach, Back, Latissimus Dorsi, Core Strength, Calisthenics, Body Weight, Compound, Upper Body,

V-Up- Calisthenics Exercise: Start the V-Up by lying flat on a mat and then raise both your legs and arms together while keeping them as straight as possible. Keep your lower back as straight as possible as w...

Abdominal, Lower Abdominal, Belly, Stomach, Hip Flexors, Calisthenics, Bench, Bodyweight, Core Strength, Washboard, Upper Body,

Jack Knives- Calisthenics Exercise: This exercise can be performed with your knees bent or kept straight. Lie on a bench with your lower body not on the bench. Complete a crunch and bring your knees and shoulders t...

Abdominal, Lower Abdominal, Belly, Stomach, Hip Flexors, Calisthenics, Core Strength, Isolation, Bench, Upper Body, Washboard,

Air Bike- Calisthenics Exercise: Start with your back flat on the ground. Now raise your opposite arm and leg together (as shown). Repeat side to side until a complete set is finished.

Spotter Informat...

Abdominal, Lower Abdominal, Belly, Stomach, Hip Flexors, Isolation, Calisthenics, Bodyweight, Core Strength, Upper Body, Washboard,

Butt or Gluteus Maximus Kickbacks- Calisthenics Exercise: This butt kickback can be performed as shown by kneeling down with one leg behind your body slightly raised and bent in a 90 degree position. Now raise the leg as high as you can ...

Butt, Gluteus Maximus, Hamstrings, Ass, Home, Calisthenics, Isolation,

Medicine Ball Chest Pushups- Calisthenics Exercise: Begin this the medicine ball pushups by lying face down in a pushup position with your butt parallel to the floor. Now try to use one hand to grasp the medicine ball and then the o...

Chest, Bodyweight, Compound, Medicine Ball, Calisthenics, Advanced, Home, Core Strength, Upper Body, Pectoralis Major,

Wall Push Up- Calisthenics Exercise: This exercise is great for people who are not able to do a regular push up. To begin, start standing up and then lean against a wall with your hands out. Now with your hands at s...

Chest, Triceps, Anterior Deltiods. Pectoralis Major, Arms, Shoulders, Calisthenics, Bodyweight, Compound, Upper Body,

Exercise Ball Pushups- Calisthenics Exercise: These exercise ball pushups are much harder than ground pushups because you are doing them on an exercise ball which throws your balance off significantly. To begin, lie face firs...

Chest, Triceps, Anterior Deltoids, Compound, Exercise Ball, Home, Calisthenics, bodyweight,

Double Medicine Ball Pushups- Calisthenics Exercise: This alternate chest pushup exercise can be performed by having two medicine balls in each hand in a pushup position. With your hips flat with your body (see picture) lower your u...

Chest, Triceps, Anterior Deltoids, Front Shoulders, Medicine Ball, Bodyweight, Home, Calisthenics, Upper Body, Home, Core Strength, Pectoralis Major,

Push Up- Calisthenics Exercise: To complete a pushup start by lying face down on the ground with your hands out to the side (a bit wider than shoulder width). Now with your arms slightly bent, and your knees str...

Chest, Triceps, Anterior Deltoids, Pectoralis Major, Arms, Shoulders, Calisthenics, Bodyweight, Compound, Upper Body,

Knee Push Up (Modified Push Up)- Calisthenics Exercise: Start with your knees on the floor and your feet up (facing the mat). Place your hands parallel with your shoulders and a bit wider than shoulder width apart. Without touching th...

Chest, Triceps, Anterior Deltoids, Pectoralis Major, Arms, Shoulders, Calisthenics, Bodyweight, Compound, Upper Body,

Dips- Calisthenics Exercise: To perform the Dip exercise, extend yourself at arms length above the bars, then lower yourself slowly until ninety degrees then back to the top. The more forward you lean, the mo...

Chest, Triceps, Anterior Deltoids, Shoulders, Arms, Compound, Calisthenics, Pectoralis, Bodyweight, Upper Body,

Push Ups Between Benches (Push Up)- Calisthenics Exercise: Pushups between benches are performed as shown by placing your body between a bench in a push-up position having hands and feet on opposite benches and then lowering your body as l...

Chest, Triceps, Compound, Bench, Anterior Deltoid,Front Shoulder, Upper Body, Calisthenics, Bodyweight,

Back Hyperextentions- Calisthenics Exercise: Start by lying face down, then raise your arm and head with the oppostie leg. If done properly you should feel a stretch in your lower back. Finally, lower your leg, arm, and hea...

Erector Spinae, Lower Back, Isolation, Bodyweight, Calisthenics, Upper Body, Back,

Back Extensions- Calisthenics Exercise:
Place yourself face down on a hyperextension bench with your feet hooked under the rear pads. Place your hand across your chest and bend at the waist until your upper body is ...

Erector Spinae, Lower Back, Isolation, Calisthenics, Bodyweight, Upper Body,

Exercise Ball Leg Lifts- Calisthenics Exercise: This exercise should only be performed by advanced exercisers and should begin by having your hands firmly on the floor with your lower body as shown. Now begin to raise one leg ...

Leg, Butt, Glutes, Gluteus Maximus, Calisthenics, Bodyweight, Home, Advanced, Stability, Exercise Ball, Stability Ball, Swiss Ball,

Twisting Leg Raises- Calisthenics Exercise:
Hang from a chin-up bar or some gyms have benches specifically made for hanging leg raises. Raise your knees up as high as you can in a diagonal fashion (bringing one knee towa...

Lower Abdominal, Abdominal, Belly, Stomach, Hip Flexors, Isolation, Calisthenics, Bodyweight, Upper Body, Washboard,

Ball Knee Crunches- Calisthenics Exercise: Start with your body cradled over the ball and then roll your body out with your hands. Have your knees (or feet to make it harder) on the ball. Now bring the ball in using your ...

Lower Abdominal, Abdominal, Belly, Stomach, Hip Flexors, Isolation, Calisthenics, Core Strength, Upper Body, Exercise Ball,

Abdominal Dragon Flags- Calisthenics Exercise: Begin abdominal dragon flags by lying down on a bench as shown with your arms above your head holding onto the bench. Now bring your entire lower body up towards the ceiling until ...

Lower Abdominal, Abdominals, Abs, Calisthenics, Bodyweight, Stomach, Stabilizer, Core Strength, Hip Flexors, Bench,

Roman Chair- Calisthenics Exercise:
Hang from a chin-up bar or some gyms have benches specifically made for hanging leg raises. Raise your knees up as high as you can, curling your pelvis forward. Hold the posi...

Lower Abdominal, Belly, Stomach, Hip Flexors, Isolation, Calisthenics, Bodyweight, Upper Body, Washboard,

Exercise Ball Lower Back Extensions- Calisthenics Exercise: To perform the calisthenics exercise: exercise ball lower back extensions begin lying on an exercise ball with your arms out in front of you and your feet stable on the floor behin...

Lower Back, Erector Spinae, Isolation, Exercise Ball, Stability Ball, Swiss Ball, Calisthenics, Bodyweight, Home,

Ball Side Crunches or Bends- Calisthenics Exercise: Start by draping yourself over the ball front first. Then slowly staggar your legs front to back as shown while putting your obliques on the ball and trying to put your hands over...

Obliques, Abdominal, Belly, Stomach, Isolation, Calisthenics, Bodyweight, Core Strength, Upper Body,

Calisthenics Elbow Instep Lunge- Calisthenics Exercise: The calisthenic elbow instep lunge is performed like an ordinary lunge with the exception of extending your body forward and putting your similar leg and elbow together as shown. ...

Quadricep, Hamstring, Gluteus Maximus, Butt, Bum, Hip Flexor, Calisthenics, Compound, Lower Body,

Bench Dips- Calisthenics Exercise:
Place two benches Parallel to each other. From standing in th middle of them, place your hands on the edge of the back bench and your feet on the front bench. By bending at t...

Triceps, Isolation, Calisthenics, Freeweight, Upper Body,

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