In recent years, calisthenics training, based on bodyweight strength exercises, has shifted from a niche practice to a massive fitness trend. Indeed, the proliferation of calisthenics parks in urban areas and neighbourhoods has not gone unnoticed. These outdoor spaces, equipped with bars, parallel bars and various structures, provide an accessible and free gym for those who want to start calisthenics and thereby work on strength, mobility, balance and endurance.
However, for beginners the calisthenics can be intimidating. That is why the expert trainer Jessica Martín often guides beginners in this discipline through her social media videos, offering guidelines that serve as a path to progress. “If I were a beginner and came to a calisthenics park, this is what I would do,” says the expert in one of those recommendation videos, which focus on building a solid base of strength, grip and confidence.
Six Exercises to Get Started in Calisthenics
Jessica Martín proposes six steps for beginners to practise that cover the whole body:
Developing Grip Strength and Confidence
“First, if I came across monkey bars, I would start by moving along them to improve my grip strength and the confidence in my hands.” This initial familiarisation is important, the expert notes. Once accustomed to these structures, she moves on to the pull-up bar with the aim of hanging from it completely. “What I would do would be to simply hang from the bar,” she says. If this proves too difficult, she suggests using a lower bar so you can do it, but with your feet on the ground. The aim is to progress gradually. “I would gradually release one foot, then the other, until I could hang from the bar completely—100%.”
Building Pushing Strength on Parallel Bars
To work on pushing strength, the trainer recommends parallel bars, where she suggests “start by gaining confidence through jumping.” Once you feel comfortable, she also advises holding the position – with legs either down or up – to strengthen the grip. For an added challenge she encourages you to try “walking along the parallel bars”.
Inclined Press-Ups
The progression for press-ups begins with incline positions, using the bars at different heights. The difficulty increases as the base of support gets lower, as the expert explains: “The lower the incline, the harder.” The aim is to gradually lower the height until you reach the floor. If standard press-ups are out of reach, you can perform “negatives or knee press-ups.”
Australian Pull-Ups and Negatives
To begin training the pulling strength required for pull-ups, the trainer suggests several progressive options. The first step is to try to climb onto the bar by jumping and, if possible, to maintain an isometric hold. If you can’t hold it, the focus should be on the descent phase, performing a “pull-up negative as controlled as possible.” But the fundamental exercise for beginners is the Australian pull-up, which she regards as the best friend. If these prove too tricky, the solution is simple: “Tuck your legs to make it easier.”
Leg Strengthening
Martín emphasises not neglectting the lower body, and to train the legs she recommends using the park environment. For example, you can take advantage of the low bars or benches to perform Bulgarian squats. For those seeking a higher level, she suggests jump squats and, if not, sprints.
Core Work
Finally, for the core, the trainer recommends a specific exercise described as “super simple and very effective for training your abdomen”: the forearm plank, which ensures an effective and accessible abdominal workout to finish the routine.
“This is how I would use the park if I were a beginner”, asserts the calisthenics expert, whose approach guarantees a safe and effective start, building the strength needed to progress towards more advanced movements in the long term.
