One of the most fundamental exercises used in the calisthenic world is the Push-Up. This exercise is a compound workout that can help strengthen your core, shoulder, back, tricep, bicep, and forearm muscles all within one movement and if done correctly. The Push-Up can be executed almost anywhere at anytime, which is what makes it so fundamental in calisthenic exercises. The key is to keep your back as comfortably straight as possible and maintain a tight core. You want to follow a constant up and down motion. Adjust your elbows so they are not facing further inward or outward and that they remain parallel to your chest. Spread your fingers apart and find a comfortable position for your hands to support your upper body. Now, you can begin to execute the Push-Up.
Along with the Push-Up, the Squat is also a fundamental workout, but heavily focused on the lower body muscles rather than the upper body. The base of all of our body is all included in the hamstrings, quadriceps, calf and foot muscles. Squats are one of the most important wokrouts because they are very versatile with how they can be executed. The idea of the workout is to isolate all the leg muscles at once while doing a compound movement. When beginning to squat, make sure to set up correctly by putting your feet about shoulder width apart, feet facing forward and flat on the ground. Start to lower your body slowly while keeping your knees behind your feet, they shouldn't pass your knees. Bring your butt as low to the ground as possible and then, start to make your way back up and repeat the squat.
Core is one of the most important systems your body has access to. A good core implies good balance, good strength, and overall health in general. Having a strong core is always important and shouldn't be neglected for other parts of the body. Exercises like planks, leg raises, and knee tucks are some of things that can help build immense core strength. There is also weighted planks, which is a regular plank with added weight and you can try side planks to isolate your obliques and specific sides of your body. Now because this website is about calisthenics, you should definetely consider using a pull-up bar for almost all your core workouts. Knee tucks and L holds help build crazy strength in not just your core, but your forearms and lowerback, as well! Don't forget how important the core is to the body!
Other side workouts can be implemented through stretching. Due to the amount of strain you put on your body, it has to compensate somehow, not just through food, but through your muscles being taken care of after an intense workout. The best thing I can recommend you, even though it doesn't feel like a workout, is to stretch after any physical activity. Aside from this type of training, just walking can make your muscles tired, even if you don't feel it rightaway. You want to keep a constant thought to stretch after your workouts. Quick warmups are good before a workout, but you DON'T want to stretch heavily before physical activity. Always after the workout. When you stretch, you elongate and damage the muscle, but it helps with muscle, which is why you would want to do it after your workouts. You will start to feel a difference in the soreness of your body. Of course you will still feel pain after working out, like everyone, but your muscles will be trained to recover better and more flexible over time, due to the consistency of your stretching.