Hybrid Callisthenics Routine & Workouts

Hybrid callisthenics programs are quickly becoming popular among athletes and fitness enthusiasts alike.

The combination of different exercises in these routines allows users to work out the different muscle groups in their bodies almost at the same time. But what does a callisthenics hybrid workout routine look like? Read on to learn everything! 

Hybrid Callisthenics Workouts

1. Push Up

Get on the floor in a plank position with your wrists parallel to the shoulders and your legs together with your feet extended. Make sure your core is fully supported so that your quad and glute muscles can ensure your body weight and your entire body forms a straight line.

Now, take a deep breath and lower your body by bending the elbows until you’re just above the ground (but not touching it) while keeping your core straight. Exhale as you move back to the starting position. 

You can also try other push-up variations, like the diamond push-up, which involves placing the hands closer than normal puhsu-ps. As such, your thumbs and index fingers should be connected in a diamond shape. And the resultant narrow hand placement can be a great way to enhance your tricep muscles while engaging your core. 

2. Dips

For this, you will need a set of parallel bars.

Stand by placing your hands on the parallel bars with your torso upright. Your legs should be together and bent from the knees so your feet are above the ground behind your back. 

Inhale as you bend your elbows to a 90-degree angle to lower your upper body while inhaling and while keeping your core braced and the legs together as before. Exhale as you get back up to the initial position. Repeat this for 5 to 12 reps for 4 sets. 

Both pull-ups and dips can help improve flexibility while enhancing the muscles on your biceps and triceps. 

3. Bench Press

The bench press is undoubtedly one of the best workouts to strengthen your upper body for toned arm muscles. But if you’re a beginner, we’d strongly recommend starting with an empty bar (not more than 45 pounds) to prevent injury. The focus should be on performing 10 quality reps for each set before you progress further by adding plates.

Start by laying on the bench with your feet firmly on the ground so that your knees are at a 90-degree angle. Then, hold the bar with an overhand grip with your hands placed at shoulder-width and support your core. Now, extend your arms to push the bar away from your chest.

Inhale as you bend your arms to lower the bar until it’s about 2 inches away from your chest, and exhale as you push your arms into the air without losing grip on the bar. Stop before your arms lock out completely, and keep your eyes on the ceiling instead of the bar for convenience.

You can perform 8 to 12 clean reps for 4 sets each before adding plates and increasing the rep count.

4. Chin Ups

Chin-ups are among the most versatile callisthenics exercises that help you strengthen your stomach, back, and arm muscles at once.

First and foremost, grab a chin-up bar with the same overhand grip you used for the bench press workout. Make sure your hands are placed at a distance a little more than your shoulder width. And your hands should extend down as you hang for the initial position. Now, fold your legs to keep your knees at 90 degrees and the feet behind your back.

Using the strength of your core and arms, pull your body up while taking a deep breath so that your chin crosses the bar. Note that you shouldn’t use your feet to kick yourself up. Exhale slowly as you bring your body to the initial position, and repeat this for 6 to 8 reps each for 4 sets. 

5. Bodyweight Squat

Bodyweight squats can help improve your lower body strength as you use your legs to push your body weight up and down.

Stand with your feet placed at shoulder width and the toes pointed slightly outwards. Keep your arms by the side of your body, and your torso braced. Inhale as you shift your upper body weight to the legs by slowly adopting a sitting position until your knees are at 90 degrees, just behind the toes. Simultaneously, bring your arms forward and join your palms to help balance.

Using your feet, push your hips forward (squeezing the glutes) to return to the initial position while exhaling slowly. Perform this for 10 to 12 reps each for 4 sets.

You can also perform another variation of this workout using a barbell. For this, place your head under the bar so that it sits on the rear muscles of your shoulders. Hold the bar with an underhand grip with the distance between them more than your shoulder width.

Stand straight and take a few steps back with your feet pointed outwards, but make sure you aren’t standing too far from the bar. Otherwise, you may injure your hamstrings. And perform the same movements as above with the same rep and set counts.

6. Bridge

Doing bridge regularly can help strengthen your back, which can in turn contribute to stronger knees and ankles and also reduce back pain.

Lie on a flat, non-slippery surface with your legs bent and hips placed at feet width so that your legs and hip create a 90-degree angle. Keep your arms at the side with the palms facing the floor.

Now, take a deep breath to tighten your abs and lower back as you lift your hips and press your heels against the floor as you hold the position. Your shoulders and knees should be parallel at this point. Exhale slowly and return to the starting position.

7. Lunges

If you’re looking for a multi-joint workout that can tone your lower body muscles (especially in the thingsm, buttocks, and hips), then lunges should be a must-include in your routine. And the best part about this workout is that you don’t need a lot of effort to get the technique right!

All you have to do is adopt a split stance with one foot about 2 to 3 feet in front of the other. Keep your torso tight and straight with your arms and shoulders relaxed. Your palms should be resting on your hips.

Bend your body from the knees so that the foot on the back is just a few inches off the floor. At the same time, the back knee should be pointing towards the floor and the front thigh should sit parallel to the ground. Your body weight should be equally distributed between your legs in this position.

Hold this position for a few seconds and get back to the starting position by transferring your body weight on the heel of the front foot.

Hybrid Callisthenics Routines

Now that you have an idea about some of the common callisthenics workouts, let us help you further with two week-long workout routines:

A. Day 1: Push Day

Push ups: 8-20 reps (3 sets)

Diamond push up: 8-20 reps (3 sets)

Dips: 8-20 reps (3 sets)

Bench press: 8-12 reps

Day 2: Pull Day

Pull ups: 5-10 reps (3 sets)

Chin ups: 5-10 reps (3 sets)

Day 3: Leg Day 

Bodyweight squats: 8-12 reps (3 sets)

Lunges: 8-12 reps (3 sets)

Barbell back squat: 8-12 reps (3 sets)

Leg press: 8-12 reps (3 sets)

Calf raises: 10-20 (reps)

Day 4: Rest

Day 5: Push

Push ups: 8-20 reps (3 sets)

Dips: 8-20 reps (3 sets)

Bench press: 8-12 reps

Day 6: Pull Day

Australian pull ups: 8-12 reps (3 sets)

Pull ups: 5-10 reps (3 sets)

Single-arm dumbbell row: 8-12 reps

Day 7: Leg Day

Bodyweight squats: 8-12 reps (3 sets)

Lunges: 8-12 reps (3 sets)

Calf raises: 10-20 (reps)

B. Monday:

Pushups: 2-3 Sets

Leg Raises: 2-3 Sets

Tuesday:

Pullups: 2-3 Sets

Squats: 2-3 Sets

Wednesday:

Bridges: 2-3 Sets

Twists: 2-3 Sets

Thursday:

Pushups: 2-3 Sets

Leg Raises: 2-3 Sets

Friday:

Pullups: 2-3 Sets

Squats: 2-3 Sets

Saturday:

Bodyweight Squats: 2-3 Sets

Chin Ups: 2-3 Sets

Sunday:

Rest and light stretching 

Final Words

You can customise your hybrid callisthenics workout routine by replacing the exercises mentioned above or altering the set and rep counts according to your fitness goals.

However, if you aren’t sure how to build a routine, we’d suggest speaking to a professional. Not only will professional guidance help you curate the most effective routine for your needs, but it will also prevent the risk of injuries during your initial days.

See you next time!