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By: "Aashay Edwin Maghi" (CPT)
HealthVitalityTrends.com
Date: 11/11/25
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Calisthenics uses your own body weight as resistance, helping you build functional strength, balance, and endurance. Unlike machines or weights that isolate muscles, bodyweight training engages multiple muscle groups together, improving coordination and stability. For beginners, it’s safer, more accessible, and develops long-term body control essential for athletic progress.
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Push-ups target the chest, shoulders, triceps, and core simultaneously. They improve pressing strength and build muscular endurance. Beginners can start with 3 sets of 10–15 reps, using knee push-ups if needed. Maintain proper form—straight spine, tight core—for maximum results and injury prevention.
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Squats strengthen the quadriceps, glutes, and hamstrings while improving balance and mobility. They mimic everyday movements like sitting or lifting. Beginners should aim for 3 sets of 15–20 reps. Keep heels grounded and chest upright. Squats enhance lower-body endurance and core stability critical for all athletic activities.
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Planks train deep core muscles that support posture and spinal alignment. Hold for 20–40 seconds, gradually increasing duration. A strong core prevents injuries, enhances balance, and improves strength transfer during sports or weight training. Breathe steadily and avoid arching your lower back.
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Lunges develop unilateral leg strength and coordination, helping correct muscular imbalances. Perform 10–12 reps per leg, focusing on knee alignment and full range of motion. They improve flexibility and endurance, supporting better running and jumping performance. Add walking lunges as progression.
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Pull-ups target the lats, biceps, and rear deltoids while improving grip strength. Beginners can use resistance bands or an assisted machine. Start with 2–3 sets of 5–8 reps. Mastering pull-ups builds the foundation for advanced upper-body power and posture correction.
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Dips strengthen triceps, shoulders, and chest muscles. They improve pushing capacity for daily activities and sports. Beginners can start with bench dips for stability. Perform 3 sets of 8–10 reps. Keep elbows close to your body to avoid shoulder strain.
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Mountain climbers combine strength and cardio, engaging your core, shoulders, and legs dynamically. Perform for 30–45 seconds at moderate speed. This move elevates heart rate, builds endurance, and improves coordination, making it ideal for conditioning and fat loss.
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Burpees integrate push-ups, squats, and jumps into one explosive movement. They boost cardiovascular endurance, muscular strength, and metabolism. Beginners should aim for 3 sets of 8–10 reps. This functional exercise trains strength, stamina, and coordination in one go.
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For beginners, balanced nutrition is key. Include lean proteins (eggs, lentils, chicken), complex carbs (oats, brown rice), and healthy fats (nuts, avocado) for energy and recovery. Stay hydrated and aim for 1.6–2.0g protein per kg body weight daily. Once foundational strength and endurance develop, gradually transition to weighted training under expert supervision for progressive overload.
Freepik
By: "Aashay Edwin Maghi" (CPT)
HealthVitalityTrends.com