Some of the best Calisthenics leg workout Beginner


calisthenics leg workout beginner

With so many advantages, it’s hard to see why more people aren’t doing bodyweight exercises. Callisthenics, often known as bodyweight training, might be problematic in one area. To be more specific, I’m thinking about strengthening my legs. Because we carry our own weight for several hours each day, our legs are naturally strong. Our arms, shoulders, chest, and other body parts do not have this problem, so finding challenging callisthenics workouts for them is easier than for our legs.

Don’t worry, however. We’ll look at how to cope with this issue in this post.We’ll examine which bodyweight motions are the most effective for working the legs, as well as how to put together a solid callisthenics leg training routine. Actually, there are three callisthenics leg workouts, each divided into three levels: beginner, intermediate, and advanced. Before we begin, I’d want to point out that when we talk about legs in this post, I’ll also include the glutes – some may not do so, but I will because the glutes play a significant role in any type of squatting.

Leg workout for beginners with callisthenics 

We concentrate on some of the fundamental exercises since we want to grow strong in them before progressing.

  • If this is too difficult, reduce the number of reps.
  • 5 rounds overall, with 1 minute of pause between exercises and 2 minutes between rounds.
  • Rounds 1 and 3 are done at a normal pace.
  • 20 squats at your own weight
  • 10+10 Bridges with only one leg
  • 15 Lunges + 15 Lunges
  • Rounds 2–4:
  • Max Sit on the wall with both legs.
  • Holding a one-legged bridge to its maximum capacity (Alternate legs)
  • Round 5
  • Max Jumping Squats 
  • Jumping Lunges to the Max
  • When you’re able to hold Move on to the next level if you can wall-sit for more than 1 minute in both rounds.

Intermediate calisthenics leg workout 

A person sitting on a wooden bench

Some exercises from the basic level are retained, but additional reps are added, and more advanced exercises are introduced.

  • 5 rounds overall, with 1 minute of pause between exercises and 2 minutes between rounds.
  • Rounds 1 and 3 are done at a normal pace.
  • 15+15 Bridges with only one leg
  • 30 squats at your own weight
  • Bulgarian Split squats 15+15
  • Rounds 2–4:
  • Max sits on the wall with one leg.
  • Holding a one-legged bridge to its maximum capacity (Alternate legs)
  • 5th round
  • Jump Squats or Max Box Jumps
  • Jump Rope Maximum
  • Move on to the next level when you can hold the one-legged Wall-sit for more than 45 seconds.

Advanced calisthenics leg workout

Leg training for advanced calisthenics advanced-calisthenics-leg-work

Some exercises from the intermediate level are retained, but additional reps are added, and new advanced exercises are introduced.

  • 5 rounds overall, with 1 minute of pause between exercises and 2 minutes between rounds.
  • Rounds 1 and 3 are done at a normal pace.
  • 20+20 Bridges with only one leg
  • 40 Squats with your own weight
  • 8 Pistols Plus 8 Pistols
  • Rounds 2–4:
  • Max sits on the wall with one leg.
  • (Bottom position – alternating legs) Max Pistol Hold
  • Max Box Round 5 Jumps up to the next box.
  • Max Undersea Doubles
  • Continue to spice things up by adding more reps, longer holds, and other jumping exercises, such as jumping pistols, in the future.

Conclusion

We hope the information above was helpful. We have mentioned about different levels of calisthenics leg work out for beginner. If you liked this article make sure to read our other articles too. Happy reading!

Subscribe to our monthly Newsletter
Subscribe to our monthly Newsletter