Many people think that calisthenics and weight training are incompatible. Although both are considered “Hybrid Calisthenics,” they are done differently and have different effects.
Calisthenics uses your body weight as a resistance tool. You will need a pull-up bar to perform pull-ups. Dips can be performed using a park bench, a sturdy chair at home, or the side of a couch. You don’t need equipment for pushups, crunches, planks, or lunges. For the vast majority of calisthenics exercises, the equipment is unnecessary.
Weightlifting, on the other hand, always requires either a dumbbell, a barbell, or a machine. The most popular calisthenics exercises include the bench press, tricep extensions, bicep curls, military press, barbell squats, and deadlifts. They are less expensive and more convenient than power lifting. Calisthenics is less expensive and easier than weightlifting, as it can be practiced without any equipment.
Hybrid Calisthenics Equipment?
Weight training uses weighted objects as a form of resistance. Your muscles will work for you for the desired amount of repetitions which targets specific muscle groups.
You can do this on a fixed machine or by using free weights. Examples of weight lifting are bicep curls, bench presses, shoulder presses, leg presses, and tricep extensions.
What Level is Hybrid Calisthenics?
This kind of exercise is ideal for anyone, from beginners to advanced, who wants to improve their cardiovascular health. Once you understand where you stand, you’ll be able to develop your workout to help your fitness levels improve.
How do we use this routine?
1.) Choose 6 Exercises to target different parts of the body: Push-ups, dips, Pull-ups, Bench Press, Lat Pulldown, and Squats.
2.) Include these exercises into a weekly personal hybrid routine.
3.) Try to find a version of these exercises you can do safely and comfortably. It’s important to know when you’ve reached the Standard for an exercise.
The sections below will help you do this!
Hybrid Calisthenics Workout
Once you figure out your training goals, you can then determine if hybrid calisthenics is the best approach to reach your workout. This strength training method is the perfect choice for those who want to build muscle and size
If you are doing hybrid calisthenics, you can split the training between weightlifting and calisthenics, but if you want to combine the two, you should do so in a single session.
Chest and Tricep Exercises
- Begin in the pushup position with your hands directly underneath your shoulders, elbows pointed forward.
- Stretch your arms out to your sides, hands a comfortable distance apart. Lift your chest and draw your shoulders back.
- Lower your chest and shoulders by bending both arms while maintaining core stability.
- Stand with your feet shoulder-width apart. Stretch your arms in front of you, with your fingers.
- Stretch the arms completely out. This allows the entire arm to stretch and exhale as you push up and return to the starting position.
- Raise your elbows as high as possible without lifting your shoulders or chest off the bar.
- As you inhale, bend the elbows and lower your body.
- Exhale as you push up to return to the starting position.
3. Bench Press
- Lie down on a bench, with your knees bent at about 90 degrees and your feet on
- Hold the bar in your hands using an overhand grip just wider than shoulder width.
- Bend your knees and lift the weight. Keep your arms straight throughout the movement.
- Push up from your hips, using your leg and back muscles to lift your body off the ground.
Back and Bicep Exercises
- Get into a dead hang position. Place your hands just slightly wider than your shoulders, then squeeze the bar as hard as possible.
- Breathe out slowly as you push yourself up to your hands and knees, keeping tension in your core and abs.
- Hold your arms completely straight. You want to lock out your entire body, including your arms.
2. Lat Pulldown
- Grip the bar using an overhand grip about shoulder-width apart.
- Pull the bar down until it reaches your chin. Squeeze your shoulder blades together.
- Keep your hands fully locked throughout the entire set.
Legs (Glutes, Quadriceps, Hamstrings)
1. Bodyweight Squats
- Place your hands at your sides and let them hang relaxed by your side.
- Keep lowering, and holds your arms at shoulder level and your hands together in front of you, use your core muscles to keep yourself upright.
2. Barbell Back Squats
- Grip the bar as tight as you can using an overhand grip power.
- Put your head under the bar so that it holds rests on your shoulders and use your biceps.
- Squeeze your glutes and lift your hips forward
Hybrid Calisthenics Routine
A great exercise program is vital to stay healthy. You can start with the basics, and then move on to more advanced exercises to help you get the best I’ve made a hybrid workout routine for beginners.
It’s a combination of calisthenics and weight lifting. Here’s an example hybrid calisthenics routine you can do every week:
Kiril’s Hybrid Calisthenics Routine For Beginners
Day 1: Push Day
- Push-ups: 10-15 reps (3 sets)
- Dips: 10-15 reps (3 sets)
- Bench press: 10-12 reps (3 sets)
Day 2: Pull Day
- Pull-ups: 5-10 reps (3 sets)
- Chin-ups: 5-10 reps (3 sets)
- Lat pull down: 5-10 reps (3 sets)
Day 3: Leg Day
- Bodyweight squats: 10-15 reps (5 sets)
- Barbell back squat: 10-15 reps (5 sets)
Day 4: Rest Day
Day 5: Push
- Push-ups: 10-15 reps (3 sets)
- Dips: 10-15 reps (3 sets)
- Incline bench press: 10-15 reps (3 sets)
Day 6: Pull day
- Pull-ups: 15-20 reps (5 sets)
- Lat pull down: 15-20 reps (5 sets)
Day 7: Leg Day
- Bodyweight squats: 20-35 reps (10 sets)
Benefits of Hybrid Calisthenics
1. Muscular Hypertrophy
Weightlifting is better for your body than running because it helps build strength and size. If building size is your goal, as a bonus, lifting weights will make your body look like an athlete. You can build muscles with bodyweight exercises such as pushups, pullups, lunges, and so forth.
Resistance training is an important part of anyone’s health and fitness program. It improves your physical performance, movement control, and walking speed.
2. Improve Muscle Strength and Endurance
Hybrid calisthenics will give you the complete strength of calisthenics and the overall conditioning of weightlifting. Weight training helps to build stronger muscles. So if you want to build stronger muscles, lifting weights is the best. If you want to build up your endurance and stamina, calisthenics is the way to go. Both your fast-twitch and slow-twitch muscles are developed when you do this program.
3. Increase Workout Variability
As a beginner, it’s best to focus on strength training. It offers much variety in terms of exercise variations. To train your body using the full spectrum approach, you should combine your strength and cardio routines. This is done by performing a strength routine first, followed by a cardio routine, then ending with a cool-down or stretch routine.
“Hybrid Calisthenics” combines the benefits of weight training and calisthenics to produce a form of workout that combines the best of both worlds. This workout plan is ideal if you want to maximize strength and hypertrophy and If you want to be a full-fledged athlete.
Frequently Asked Questions (FAQ)
How Do I Start My Exercise Hybrid Calisthenics?
Firstly, you need to understand the different types of exercises and calisthenics. There are five main categories of exercises and calisthenics; they are cardio, strength training, flexibility, powerlifting, and weight lifting.
What Is The Hardest Calisthenic Movement?
The hardest calisthenic movement is the Burpee. It involves jumping up, landing on both feet, bending over, getting back up, and then jumping in the air.
What Are The Hybrid Workouts?
A hybrid workout is a combination of both aerobic exercise and resistance training. These workouts are used to promote good health and fitness.