What is calisthenics?

At the most basic level, "calisthenics is resistance training with your own body weight. It's designed to improve strength, flexibility, agility, balance, coordination, and aerobic conditioning—just about every skill you need to be a fit human being.

It is an art form of using your own body weight as a means to maximize human power and athletic ability. The fundamental goal of calisthenics should be mastering control over lifting and moving your body in space.

Squats, push-ups, lunges, crunches, dips, jumping jacks, broad jumps, handstands—are the basic exercises of calisthenics

 It is the simplest form of exercise (no fancy equipment necessary), it's been around for a really freaking long time. However, there is a new flavor of calisthenics gracing the modern era: Competitive calisthenics (sometimes called street workout or street-sport calisthenics) is a rapidly growing international sport that includes elements of dance, acrobatics, and gymnastics. 

The Benefits of Calisthenics Workouts

1-You don't need any equipment:-The beauty of calisthenics is that you can do it anywhere, anytime—all you need is your body. "It's one of the only ways to build mass and strength without the use of weights.

2-You can build serious strength:-You might be thinking: "How, if you're not hoisting barbells or dumbbells?" But you can accomplish a lot using just your own body weight.

It's true that "you will reach a certain max point of muscle growth with calisthenics because muscle mass comes from progressive resistance, and there will only ever be so much resistance provided by your own body, but that's where getting creative comes into play. Use elevated surfaces to change the angle of exercises, increasing the percentage of body weight that you're lifting. Use vertical surfaces (i.e. walls and poles) to challenge your body in new ways.

3-You likely maintain better form:-When using free weights or machines, you can continue to progress your strength and muscle mass; however, people often end up using too much resistance on a machine or weights that are too heavy and that leads to compensating, meaning you don't execute the exercise properly using the correct muscles, Calisthenics gives you the necessary solid base of strength for when/if you do incorporate external resistance into your training. "If you can't lift your body weight you definitely shouldn't be trying to lift more on a machine."

Best Calisthenics Exercises -

The options are endless, but it's crucial to get these five basic movements down pat before you try to progress. 

• Push-Up: Works the chest, triceps, and shoulders while strengthening the core in a plank.
• Pull-Up: Works the back and biceps while strengthening the core. (Beginners, try bodyweight rows.)
• Plank: Builds stability and strength in everything below the chest and above the glutes.
• Lunge: Builds strength and mobility in the lower body.
• Burpee: Getting down and up off the ground is useful to practice and also does wonders for your heart, says Major. (Beginners, try half burpees: no push-up, no jump.)