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Calisthenics For Beginners: How To Start & Workout Included

Calisthenics is the new way of physical exercise for many people in Amsterdam and worldwide.

Every day more beginners are starting their calisthenics journey near their local calisthenics park. In this blog, at Famba Fitness, we want to advise how to start calisthenics training, so that your body and mind are prepared for the journey ahead.

As a calisthenics beginner, it's important, to begin with, these elements:

  • Build Shoulder & Hip Strength

  • Improve Shoulder & Hip Mobility

  • Build Core Engagement

A beginner calisthenics workout is available for you, to help you cover these points. Let's get started!

What Is Calisthenics?

Calisthenics is a form of bodyweight training where you manipulate your body against gravity. Instead of using weights as the resistance, you use your own bodyweight as the resistance. Depending on the angle of your body, and the amount of tension you apply to the muscles and joints, you can increase or decrease the difficulty of the exercise/ skill/ movement.

Here are some of the reasons why in places like Amsterdam, calisthenics is an attractive way to train.

  • Calisthenics (which means beautiful strength) is visually appealing.

  • Calisthenics is a fun and exciting way to train and move your body

  • Calisthenics improves body control by building more strength and mobility

  • Calisthenics is a great excuse to spend more time outdoors training in the calisthenics parks in cities like Amsterdam.

  • Calisthenics is a journey that will reveal more things about who you are.

Most likely you've come across some social media platforms and seen certain calisthenics enthusiasts performing superhero-level skills. These inspirational videos for many, including our calisthenics personal trainer in Amsterdam West, Solly have been the spark that has ignited an enjoyable calisthenics journey.

We're also aware this might not be enough to help other people break that mental barrier and start training calisthenics.

Let's discuss the barriers, that might stand in the way of starting your calisthenics journey.

Why Calisthenics Training Can Seem Confusing

You want to start calisthenics and do those cool skills you're constantly being exposed to, in that case, it's important to start with preparing your body for the calisthenics basics (pull-ups, push-ups, rows, dips, leg raises and squats).

At Famba Fitness, we've been teaching calisthenics for 6 years and we get it.

There's so much you can do but how can you do the right things from the start, that will help you progress in calisthenics.

By first preparing your body, you'll build a good foundation which will help you start training the basics and then eventually move on to the advanced skills and movements in calisthenics.

Put the fancy exercises (front lever, planche, handstand push-up, muscle up, etc) to the side and start becoming skilled at hanging from a bar, supporting your body on the parallel bars, and being able to hold a deep squat and the hollow body boat position.

Preparing your joints, tendons, spine and muscles with these beginner-friendly calisthenics exercises, you'll experience a smoother path, reducing injuries and priming the body to get stronger.

The good news is that we're going to share with you how we prepare our beginner students in our calisthenics group lessons in Amsterdam. Building a body structure that can be both solid and fluid.

Let's take a look at the beginner calisthenics workout.

Calisthenics Beginner Workout

Before you can run, you need to walk, before you walk you need to crawl. Look at calisthenics training in the same way, before you can do the advanced skills, you need the calisthenics basics, before you can do the calisthenics basics you need the right preparation.

In this calisthenics beginner workout, we'll share exercises that will:

  • Build Shoulder & Hip Strength

  • Improve Shoulder & Hip Mobility

  • Build Core Engagement

Calisthenics Beginner Workout 1




Support Hold



Hollowbody Adv Boat



Deep Squat


Calisthenics Beginner Workout 2


3x6-12/ 1010


Hollowbody Adv Boat Raise

3x6-12/ 2011


Support Shrug

3x6-12/ 1010


3x6-12/ 2020


2x10-12 each side/ 2010


Standing Y Raise

2x 8-10/ 3010

How you utilise these workouts is up to you. For example, you can do workouts 1 and 2 once per week for the first 2 weeks. Then when your body feels ready you can start to introduce the calisthenics basics (pull-ups, push-ups, rows, dips, leg raises & squats) while continuing to reach the maximum reps recommend in these workouts. The aim for these workouts is to be able to do 3 sets of the 60s or 12 reps comfortably. Think of it this way, if you are struggling to hang on the bar for the 30s then that's going to make getting your first pull-up or increasing your pull-ups a litter harder because the grip strength is lacking.

Summary: Calisthenics For Beginners

Calisthenics training is a journey, there will be high points and low points just like everything in life. To optimise your calisthenics progress so that you have more high points, it's important to prepare the body.

You must prepare and get your body ready for all the effort it's going to have to put in to reach your goals such as the 10 pull-ups, muscle ups, handstand, pistol squat and more.

Build building stronger and more mobile shoulders and hips so the joints will be ready to handle the load from the calisthenics exercises. Being able to engage the core muscles will strengthen the core and help you make better progress.

Time to start training calisthenics, whether you're in Amsterdam or worldwide. Use these calisthenics workouts to get off to a good start and always come back to them to make sure everything is operating smoothly.

We thank you for your time, have a great day!

Famba Fitness

Calisthenics In Amsterdam


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