Why calisthenics is the “go-to”, if you dont have the time to hit the gym

calisthenics (American English) is a form of strength training consisting of a variety of movements that exercise large muscle groups (gross motor movements), such as standing, grasping, pushing, etc. These exercises are often performed rhythmically and with minimal equipment, as bodyweight exercises. They are intended to increase strength, fitness, and flexibility, through movements such as pulling, pushing, bending, jumping, or swinging, using one’s body weight for resistance. Calisthenics can provide the benefits of muscular and aerobic conditioning, in addition to improving psychomotor skills such as balance, agility, and coordination.

Urban calisthenics is a form of Street Workout; calisthenics groups perform exercise routines in urban areas. Individuals and groups train to perform advanced calisthenics skills such as muscle-ups, levers, and various freestyle moves such as spins and flips.

Sports teams and military units often perform leader-directed group calisthenics as a form of synchronized physical training (often including a customized “call and response” routine) to increase group cohesion and discipline. Calisthenics is also popular as a component of physical education in primary and secondary schools over much of the globe.


Catharine Esther Beecher (1800–1878), was an American educator and author who popularized and shaped a conservative ideological movement to both elevate and entrench women’s place in the domestic sphere of American culture. She introduced calisthenics in a course of physical education and promoted it. Disciples of Friedrich Ludwig Jahn brought their version of gymnastics to the United States, while Catharine Beecher and Dio Lewis set up physical education programs for women in the 19th century.Organized systems of calisthenics in America took a back seat to competitive sports after the Battle of the Systems, when the states mandated physical education systems. The Royal Canadian Air Force’s calisthenics program published in the 1960s helped to launch modern fitness culture.

Calisthenics is associated with the rapidly growing international sport called Street Workout. The street workout consists of athletes performing calisthenics routines in timed sessions in front of a panel of judges. The World Street Workout & Calisthenics Federation (WSWCF) based in Riga, Latvia orchestrates the annual National Championships and hosts the World Championships for all the national champions to compete at one competition. The World Calisthenics Organization (WCO) based in Los Angeles, CA. promotes a series of competitions known globally as the Battle of the Bars. The WCO created the first-ever set of rules for formal competitions, including weight classes, timed round system, original judging criteria and a 10-point must system—giving an increasing number of athletes worldwide an opportunity to compete in these global competitions. Street workout competitions have also popularised ‘Freestyle calisthenics’, which is a style of calisthenics where the athlete uses their power and momentum to perform dynamic skills and tricks on the bar, often as part of a routine where each trick is linked together in a consistent flow. Freestyle calisthenics requires great skill to control your momentum and understanding the mechanics of the body and the bar.

Can it give you the pump?

The lower intensities also allow athletes to focus on the muscles involved and to get a good squeeze and pump. Many muscle movements are pulled from appropriate strength movements. Many calisthenics movements involve static holds. Endurance movements train the athletes capability to hold the body various positions. This certainly gives you the pump, and by making small adjustment, u will be able to build muscle too.