The Simple, but Effective, Big 3 Bodyweight Exercises

Calisthenics, aka, bodyweight resistance training, is great for many many reasons.

One of which is the fact that it requires zero equipment and can be done anywhere. You don't need a gym membership. Your bedroom with a door frame pullup bar or even a local playground works wonderfully. 

Another perk with bodyweight training is that as you adapt to the unique stimulus and soreness that it can produce, you can eventually train very frequently. More frequently than you'd be able to do with regular weight training. 

Learning to control your bodyweight and exercise with it as your resistance is a really fun skill. It's not like sitting on a machine and pushing this way, or pulling that way, scrolling your social media feed between sets, and then hopping on the next machine. 

Bodyweight training requires focus. You must concentrate. You can always improve the skill of doing exercises better – better technique, performing more total reps, or progressing to harder variations. It doesn't get boring and you learn the art of total body control while building the strong mind that goes with developing such a skill.

Getting started with bodyweight training can be as simple as doing 3 exercises – or exercise variations – 3-4 days per week. 

The 3 big exercises I'm talking about are:

1. Pushups

2. Pullups

3. Alternating reverse lunges or walking lunges

If you can't do these yet, do the following regressions:

1. Kneeling pushups or incline pushups (place your hands on a box or bar)

2. Inverted rows or assisted pullups (using a band for assistance)

3. Box Step ups or air squats

If you find my basic big 3 bodyweight moves too easy, use these 3 progressions:

1. Feet elevated deficit pushups

2. Chest to bar pullups or wide grip pullups

3. Bulgarian split squats 

Those 9 exercises should make up the base of your training, one way or another. Over time you can get creative and add

1. Bodyweight bicep curls

2. Diamond pushups

3. Bodyweight tricep extensions 

4. Weighted Bulgarian split squats

5. Standard split squats

6. Glute bridges

7. Hanging leg raises

8. Windshield wipers

9. Weighted Inverted rows

10. Weighted pullups 

11. Feet elevated deficit pushups (hands on pushup handles or cinder blocks)

12. Pike pushups

13. Hindu pushups

14. Front lever (knee tuck variations first)

15. Muscle ups

16. Dips (if your shoulders handle it)

17. L sit pullups

18. Hand stands

19. More lunge and box step up variations 

20. Jump squats

21. Jump rope

22. Burpees

23. Various crawling exercises

24. Chin ups

25. Neutral grip pullups 

26. Ring pushups and ring pullups

27. Pelican curls

28. Etc, etc

That's just a short, incomplete list of many exercises you can add, skills you can progress, and movements you can incorporate into future programs. 

The options are limitless, but it doesn't take away from the fact that the Big 3 movements that should make up the base of your calisthenic training program are:

1. Pushup Variations 

2. Pullup Variations 

3. Lunge or Split Squat Variations

Focus on these 3 movements, then add in other exercises as desired. 

Once you've acquired great skill and strength on basic bodyweight exercises, add load to those exercises via weighted vest, dumbbells, kettlebells, or even resistance bands. This is how you move seamlessly from bodyweight-only training into weighted calisthenics and free weight training. After all, Bulgarian split squats or lunges while holding a kettlebell in one hand is as much weighted calisthenics as weighted pullups, isn't it? We just don't think that way. 

Get after it. Focus on these basic 3 exercises and their variations. Add in other exercises as you feel may be appropriate. 

Master your body, get strong, get jacked, and be fit. 

Thanks for reading.