Calisthenics: Know the Different types of Calisthenics Exercises

Calisthenics is a type of exercise that uses the body’s weight as resistance. Better strength, flexibility, and cardiovascular health are just a few advantages of this dynamic exercise program, which doesn’t require expensive equipment or a gym membership.

Exercises that target numerous muscular groups at once, such as push-ups, pull-ups, squats, and planks, are known as calisthenics. These exercises promote functional strength and improve overall agility. Whether you’re an experienced athlete trying to add variety to your program or a beginner hoping to begin your fitness journey, calisthenics offers a flexible and approachable route to reaching your wellness and health objectives. In this article, we will comprehensively understand the different types of calisthenics exercises and their examples.

Aesthetic calisthenics

Aesthetic calisthenics is often considered a prominent type of exercise. This form of exercise is typically favored by bodybuilders and weightlifters. Many individuals incorporate this style of calisthenics into their routines alongside several other types of exercises.

Athletes may choose to integrate calisthenics exercises into their training regimen to enhance performance. Gradual increases in weight, sets, or repetitions can be implemented in exercises to aid in improving maximum strength.

Aesthetic Calisthenics

Freestyle Calisthenics

This kind of exercises is quite similar to that of gymnastics. The majority of people who perform freestyle calisthenics find that working out on parallel or horizontal bars is an enjoyable and engaging approach to gaining muscle.

However, If you are a beginner to these kind of exercises, you must ensure some precautionary measures as it involves some risky exercises. Therefore, to ensure that you are performing the exercise with perfect form and avoid injury, professional coaching is typically required.

Some popular freestyle calisthenics exercises:

  • Extreme Muscle Ups
  • 360 Muscle-Up
  • Clapping Dip
  • Clap Muscle-Up
  • Bar Transfer
  • Double Bar Hop
  • 270 Dip
  • 360 Pull-Up
  • Switchblade
  • Toe Touch Pull-Up

Flexible calisthenics

As the name shows it is all about achieving flexibility and mobility. Flexible calisthenics is all about how to balance your body postures.

It is worth noticing that several flexible calisthenics could be risky during performing them. So, it is advisable to have proper coaching to learn these exercises while executing them. A qualified coach can teach you how to hold the same position, such as headstands, for minutes or even hours, by balancing your body posture effectively.

It’s all about focusing on the exercise while performing flexible calisthenics as it needs to stay aligned and in the right position. This kind of calisthenics is quite beneficial for those who want to recover from injuries.

Following are some examples of this kind of exercises.

Static Calisthenics

This is another type of calisthenics in which the trainee holds a position or movement for a long time. Generally, it does not require that much training, making it easier for beginners. Initially, you can hold movements for a short period and could have a small number of repetitions, but as time goes on, you can enhance your period and repetitions as well.

As the name implies, static movements require muscles to contract while maintaining the same posture. Whereas your muscle has a concentric and an eccentric phase when performing traditional workouts.

Static calisthenics can improve strength and muscle endurance in a variety of positions. Be aware that you should start the workout with the right number of sets and allow enough time for relaxation.

Static calisthenics
static calisthenics

Military calisthenics

In military calisthenics, the majority of motions are regarded as fundamental and are attainable for anyone. It involves the basics like push-ups, pull-ups, and set-ups, which are strength exercises.

Kicking off with military calisthenics is the best way possible, as you can start with small sets and low repetitions and gradually increase your endurance to do more. It’s essential to understand that military calisthenics are not meant to help people lose weight. The goal of these exercises is to keep up and improve fitness levels. If you want to efficiently lose weight, you might combine them with more calisthenics exercises or other aerobic activities.

Listed below are the exercises that fall under this type of exercise:

  • Lunges
  • Squats
  • Sit-ups
  • Crunches
  • Leg raises
  • Plank
  • Dips
  • Push-ups
  • Chin-ups
  • Pull-ups
  • Rope climbing
military calisthenics
military calisthenics

Flashy Calisthenics

It is an advanced form of exercises workout. It includes types of calisthenics that require a substantial amount of strength and consistent exercises. This dynamic form of training often consists of complex freestyle routines, flips that defy gravity, and smooth transitions between difficult positions.

The trainee often executes one-arm handstands, backflip parallel bars, or fluid flagpole holds. You have to move continuously to maintain momentum. People do it to make photos and videos.

Flashy calisthenics require exceptional muscle strength, balance, and flexibility. It also boosts creativity and self-expression.

How to choose the right type of calisthenics?

Choosing the right type of calisthenics exercise is important for you as it helps you to progressively increase the workload, reduces the risk of injuries, and allows you to enhance your fitness level slowly.

You can start with small repetitions at the beginning. While performing the chosen calisthenics exercises, you must watch the videos of people or trainers who are skilled in that type of calisthenics exercise. You can ask your trainer or friends to make sure you are in the right position when you are doing the specific exercises.

A beginner can start with static calisthenics, as it allows you to improve flexibility. You can also alternate the type of exercise depending on your schedule and the exercises you want to complete.


Calisthenics exercises refer to a wide range of body-weight workouts. These exercises can aid in increasing muscular strength, stamina, and mental focus. Your calisthenics program can be tailored to meet your specific health goals.

There are numerous varieties of calisthenics exercises. While many exercises are best suited for beginners, others are only suitable for professionals, intermediates, and advanced users. Individuals can opt to include different types of calisthenics in their training regimen to guarantee that a well-rounded, balanced training regimen is maintained.

To find out how to properly target particular muscle groups and build good movement mechanics through all of your workouts, it is best to speak with a certified fitness trainer. The great thing about calisthenics is that we use our body weight to get fit and achieve the desired goals.

Our gym, Personal Training Malta, offers complete guidance on calisthenics. We have a renowned and qualified coaching staff that provides its services throughout the island. We guide every exercise relevant to calisthenics.

Are you looking to use the power of calisthenics to shape and develop your body? There’s nowhere else to look! You’ve arrived at the right location. Our dedicated coaching staff is prepared to assist you in changing your physique and reaching your fitness goals. Please get in touch with us right now