The 10 Best Calisthenics Exercises to Replace the Gym

doing exercise that are functional and impressive? So you will be able to master your own body weight. Then this video is for you. What's up, guys? Is Yannick here from Calisthenics Family. In this video, I'll show you which you can do These exercise will make you All these exercise can also be found in our Calisthenics Family workout app, which you can download for free. So make sure to check that out. before getting started, make sure to like, subscribe and leave a comment if this video is hel

pful, and make sure to watch the video all the way to the end for our weekly equipment giveaway. Let's get started, guys. First up, as one of the most iconic and well-known body weight exercises. This exercise can be a great replacement for the bench press. Pushups target the same muscle groups as the bench press, including the chest, the shoulders, and the triceps. They can also be modified to increase or decrease the level of difficulty based on your fitness level and goals. You can do incline

push ups to make the exercise easier or decline push ups or push ups with paused reps to make the exercise more challenging. Additionally, you can try performing push ups with different hand placements such as wide or narrow hand positions to target different areas of the chest, the shoulders and the triceps. the second exercise is the Pike push up. this exercise can replace the overhead dumbbell press or military press, since it also targets the shoulders, triceps and upper chest. You can modi

fy the intensity of the exercise by adding an elevated surface for your feet or your hands, or you can make it harder by leaning forward even more. The third exercise is the pull up. The gym exercise that can be replaced by this are The pull downs. There are several benefits of doing pull ups instead of pull downs, such as the fact that pull ups are a more natural movement. It strengthens the grip of forearms more. You train your core muscles better And it is easier to scale the difficulty by do

ing assisted, weighted pullups, muscle ups or doing different variations such as L-sit pull ups or an archer pull ups. the fourth exercise is the pistol squat. This exercise can be a great alternative to the barbell back squat since it targets the same muscles such as the quadriceps, hamstrings, glutes and core, and also has other benefits such as improved balance and flexibility. Another great benefit is that you can perform this exercise anywhere you want and increase its difficulty by adding

weights or making it harder to balance. The fifth exercise is the bicep curl. This exercise is a great alternative exercise to target your biceps. Instead of doing dumbbell bicep curls, They both work the same muscles as it is a similar motion. However, with the bicep bar curl you are using your body weight in combination with the pulling force of gravity to target your biceps instead of using weights. the bicep bar curl can be made harder by standing further away from the bar and easier by stan

ding closer or even below the bar. An extra tip for more contraction in the bicep is by pushing your elbows upwards once you are at the top and the range of the motion of this exercise. the sixth exercise is the Australian pull up. This exercise can be a great replacement for the barbell row since it targets the same muscles such as the upper and lower back, the biceps and the forearms. The Australian pull up offers several benefits compared to the barbell row. The first one is that the Australi

an pull up requires minimal equipment and can only be performed using a bar It also mimics the natural pulling motion of the barbell row which can translate to better overall athleticism and functionality. Finally, the Australian pull up reduces strain on the lower back compared to the vertical pulling motion of the barbell The seventh exercise is the tricep bar extension. This exercise will replace the tricep extension with a cable. Tricep extensions target the triceps, shoulders and chest. It

is a great alternative to the tricep cable extension since you can perform them basically anywhere, next to that. This exercise is easily scalable in difficulty taking a higher bar, if you want to make it easier and taking a lower bar to make it harder. And finally, the tricep extension also improve body control since you have to control your whole body throughout the movement, which can improve athleticism and functional strength. the eight exercise is the dragon flag hold This exercise can rep

lace The cable crunch. The Dragon flag hold is a challenging core exercise that targets the rectus abdomininis, obliques and hip flexors. it has multiple benefits over the cable crunch. For example, it uses minimal equipment since you only need a bar or pole. You can also scale the difficulty easily by starting in an upright position and make it harder by going to a diagonal line or eventually a horizontal position or by making the exercise dynamic. the ninth exercise the body weight Dip. This e

xercise replace the dip machine in the gym. Doing bodyweight dips is much more effective and useful since you not only train the chest, triceps and shoulders, but you also build up the necessary stability and control from the body to perform this exercise, which activates more muscles. Next to that bodyweight dips allows for a greater range of motion than dips on a machine which can help develop greater flexibility and mobility in your upper body. An argument can be made that bodyweight dips are

more difficult to perform than using this machine, and some people are not able to perform the bodyweight dips. However, but choosing the right progressions such as bench dips, assisted dips, or even negative dips, you can easily overcome this challenge and get all the benefits from bodyweight dips. The 10th and final exercise is the false grip bar. Hang. This exercise is the ultimate bodyweight exercise to improve your grip strength and will be a great replacement for the wrist roller exercise

that you see gym people normally do. Both exercises are effective for developing grip strength and forearm muscles. However, a the false bar grip hang is particularly useful for people who want to improve their grip strength for pulling movements like pull ups and bodyweight rows. The false grip bar hang also creates a greater engagement for our muscles than the wrist roller exercise. All right, guys, that's it. All right. These are the only I also made a three day full body workout routine in

our app based on this exercise that I just explained that you can follow. So if you want to get started in a complete way with calisthenics, then check out our Calisthenics family app. This app has over 500 calisthenics exercises and 40 plus different courses that can take you You can start the program for free, so make sure to download the app in a Google Play or app store and give this a try. So lastly, let's get into one set of our calisthenics family resistance best that you can use for exer

cises such as the assisted dip. So after publishing this video. The winner will be announced in next week's video. So this is what we gave away last video, and the winner will appear right here. Congrats. So let us know in the comments which part of this video helped you the most? And we will see you in next week's video. Peace out, guys.