Are you searching for a complete beginner guide to street workout? In that case, you are on the right path to begin one of the greatest sports that will strengthen your entire body and overall endurance. See our 4-week calisthenics workout plan to get started.
Let’s get started!
Street workout requires minimal to no equipment. However, here are a few things that can make your workout more fun and smoother.
- Pull-up bar – Pull-up bar is the basic equipment of calisthenics. A Door pull-up bar is great for beginners and intermediates if you work out at home, which I’m guessing a lot of you do. Alternatively, you can find pull-up bars at a local park.
- Dip bar – another necessary equipment. But you can also use two tables or steady chairs (I used to do this). Be creative!
- Resistance bands – Go with the ones you can adjust the resistance. These will add another level of fun and variety to your exercise.
- Gloves – Good quality gloves do not have to be expensive. You will need them if you plan on going hardcore. Even though many consider gloves to be a pussy equipment, damaging your hand will only prevent you from working out.
Find Your Goals
Define your goals whether you are looking for strength, looks, speed, skills or just to lose weight. Find your goals and make everything else you do according to those.
Focus On The Basics
Just start and do not be afraid of trying (and failing). You will try and fail, but you will try again. Also, you do not need to wait for a New Year or a Monday to begin calisthenics workouts. Start small and focus on progress, rather perfection.
One of the biggest rookie mistakes people make is that they quit street workout after a few months because they did not see any results. This was mainly because they failed to perform the exercises correctly. It is better to do five pushups properly than do twenty improper ones. You need to be strong at the basics. Otherwise, your progress will be slower, and you will probably injure yourself.
The primary street workout you will have to start with includes various pushups, pull-ups, ab exercises, various dips, and squats. You can learn the basic moves from the below video.
Adjust the Difficulty
Street workout has lots of progressions. If something is too difficult for you, tweak the exercise and do it until you are strong enough. Here are a few ways to make street workout moves easier but still challenging.
- Instead of handstand: perform pike pushups and elevated pike pushups
- Instead of pull-ups: negative pull-ups and then increase the duration of the negative
- Instead of dips on parallel bars: dips on the edge of a chair. Once you feel more comfortable, elevate your feet to increase the level of difficulty.
I am sure you have seen amazing videos where the guys make amazing moves. You will not be like Zyzz or Swiss in a matter of weeks. Those men have been practicing for years! Real results take time, a lot of time – and sincere efforts. Be patient and never give up! You are here to make working out a lifestyle, and not to make a 30-day or 60-day goal.
Track Your Progress
You do not need a fancy workout chart, but it is smart (and really important) to track your progress. Write down the reps you do on every single workout, along with your sets, personal notes, and feelings (yes, feelings). Then try to add at least one more rep to each exercise every few days. This, my friend, is called progress.
Consistency is a secret to everything in life. You will never get where you want to be without it. If you stick to your workout plan and diet, I promise you, you will see results. Just because you do not see results in weeks or a few months does not mean you are “not built for it.”
The best way to stay motivated is to find a workout partner(s). But if you can’t, you can connect with other people online. Go to a forum to learn from others or share stories. My personal inspirations are Bar Brothers, Corey Hall, Hannibal for King, Les Brown, Eric Thomas, etc.
Keep It Fun
If a workout feels dull, chances are you’ll stop doing it, nor will you enjoy your workouts. Luckily, it’s not hard to keep street workouts fun because of the numerous variations of the basics. If you find yourself less engaged, challenge yourself, jump around, play some music or scream! Working out has to be an enjoyable pain.
If you want to lose weight, then eat fewer calories. I’m not asking you to go on a crazy diet, but keep progressing one after week. You may start with limiting sugar intake, then cut out soda for another, etc. You will not get where you want to be unless your diets suit your goals. On the other hands, if you want to gain muscle mass or weight, then eat more. Whatever your goals are, adjust your eating according to them.
That’s it! Now it’s time to get started. No excuses. Follow the plan and the strength you need will come, and you will be a best. Be patient and never give up!