Today I’m going to reveal how to warm up for your calisthenics workouts.

If you are getting injured all the time, THIS might be just the reason why.

In this post you will learn PRECISELY how you can use your warm up to:


  • get results faster
  • prevent injuries
  • get most out of your training


So without further delay, let’s do this!

More...



Contents

Chapter 1

Why warm up?

Chapter 2

The keys to warming up

Chapter 3

7 effective warm up routines for beginners

Chapter 4

Warming up your wrists

Blog Tip

How to break through training resistance

Bonus

Click to download the free ebook and get workout tips for beginners

Chapter 1: 

Why Warm Up For Your Calisthenics Workout?


In this chapter you'll discover the reasons behind warming up.

And why it can prevent serious injuries down the road.

It's not hocus pocus.

It's science.

Let's jump right in. 



  

The Science Behind Warming Up


According to the Journal for Sports Medicine, warm ups have a positive effect on injury reduction.

As you know by now most calisthenics injuries are upper body related:

How does warm up reduce the number of injuries?

A proper warming up improves your physical performance by increasing your body temperature and flexibility. 

And don't forget post workout soreness...

...warming up will probably reduce the muscle soreness in your body the next day.

But your physical performance is just one side of the story.

Warming also improves your mental performance by increasing your timing, motor control and coordination of muscles.

On top of that, you can also time your training to make use of your circadian rhythm.

According to Wikipedia:

Why is this important?

For example, training later on the day around 17:00 will allow you to have access to more muscle strength:

In short, beginning your training warmed up is IMPORTANT to increase your athletic performance...

...and avoid injuries. 

Key Takeaway

Your body needs heat and a higher core temperature to prevent injuries and soreness while maximising your strength. 

And warming up will activate your body.

Chapter 2: 

The Keys To Warming Up For Calisthenics Workout


In this chapter I'll cover the keys of warming up.

You'll discover three simple compound movements to use in your warm ups and what parts of your body you should focus on (and what questions you can ask yourself for injury prevention). 

Sounds like a good plan, right?



  

Compound Movements


When you warm up, warm up your ENTIRE body.

Instead of just a part of it.

How?

By using compound exercises for beginners:


Any of these can be done by anyone for 3-5 min.

When this becomes easy you can:



Which means you can and should improve your warm up as you become stronger.

And better.



  

Improve Weak Spots


Injuries are ALWAYS around the corner. 

Especially if you are just getting started.

For example, a speedy Reddit search:

Take this other example of an extremely motivated beginner:

So once again, your warm up is a useful moment to give your weak spots (like your shoulders and wrists) more attention.

That’s why you want to ask yourself:


  • Where am I injury prone?
  • What are my weaker places?
  • Which places on my body do I need to pay special attention to?


Keep in mind:

Your injuries are not just going to disappear.

So, the worst thing you can do is ignore your injuries.

Instead, wrap your joints in exercise. 

You will discover something useful....

..what makes you weak now, is EXACTLY what will make you STRONGER.


Chapter 3: 

7 Effective Warm Up Routines For Calisthenics Beginners


Now it's time to get into the nitty gritty warm up routines.

Specifically, what exercises you can do and for how many reps and how long.

In this chapter, I'm going to show you PROVEN warm up routines to prevent injuries.

Let's get fired up!



 


The Beginner Routines


A good warm up or cardio workout contains some low impact exercises.

So we made 7 diagrams.

These are really helpful for anyone looking to start their calisthenics training injury free.

Besides these compound movements, you should also pay attention to old injuries and weakspots.

Here are the effective and safe routines for beginners:



  

Rope Jumping Tips

 

Your jumping rope might be the SIMPLEST warm up tool on the planet.

Why?

Because you can take it anywhere.

Unfortunately, that's exactly why most people don't give it the credit it should have.

Here is what it will improve:


  • coordination
  • explosive strength
  • stamina
  • timing


There are endless variations.

You can change the speed, jump on one leg or even change the direction in which you are swining.

Want some quick motivation to make sure you warm up done well?

Then don't miss the video below:

Chapter 4: 

Warming Up Your Wrists


This chapter is all about wrists.

Can you warm up without focusing on your wrists?

Sure.

But if you pay a small amout of attention you might save yourself A LOT of injuries.

With that, here are some simple wrist drills that you can do.



  

Stronger Wrists

 

As mentioned before your wrists are most likely to get injured first.

Before every workout I recommend you to pay extra attention by doing additional stretches.

Here are the three most important ones:

Do 25 to 50 reps of each.

Why so many reps?

Because your wrists need time and high reps are good for blood flow and recovery.

You can protect your wrists.

Don't make the same mistakes most beginners make.

Warm up!


Don't Skip Your Warm Up


You know by now how ESSENTIAL a good warming up is.

It takes a fraction of your time and can save you a lifetime of issues.

And you don't want to waste time on injuries.

Especially not with the calisthenics goals you have right now.

 

Does it mean you will never get injured?

There will be situations where you might get injured, but you will be prepared.

You will be ready and fired up.


Because calisthenics training is about preparing your body for whatever it may face.

And coming out...

...victorious.

 

*Fist Bump*

 

Now I’d like to hear from you:

Did you like this post? What warm up routine will you try?

Or maybe you have a question about rope jumping. 

Either way, leave a quick comment below right now.


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  1. Hello Rich,
    When should i switch to daily workout?
    I am beginner so now i am doing my workouts on alternate days( 3 times in week ). Please help.

  2. Hey,i did few stretching exercises for a month and I feel as if the tendonitis is gone.so what exercises can I start with now to ensure forearm and elbows get stronger and tendonitis doesn’t return back

    1. Hey Jason,

      Start by strengthening your wrists and shoulders + doing a proper warming up and being patient.

      There are wrist exercises on the website + an explanation of how you can use hanging for stronger shoulders.

      Beast mode ON!

    1. Hey Lukas,

      Great question. Slacklining is an awesome warming up :D.

      But it will not warm up your wrists sufficiently if you are going to do some upper body work.

      Stretching depends on your current range of motion and on which exercises you want to do. Usually doing some light warm up can be useful to get a certain motion, but getting into the really deep stretches is best done after your strength work.

      Beast mode ON!

  3. Hi
    I am wondering, should I follow the Essential 6 Month Calisthenics Workout Plan For Bar Brother Beginners first or can I start the Ultimate 12 week training system right away? I’m thinking of purchasing the system but not sure if it’s a bit too early or not suitable for a beginner like me.
    I used to do at least 100 regular push ups daily and can do around 5 chin ups. Cant do pull ups at all and only around 1 or 2 dips.
    Really wondering what step should I take now?

    Thanks in advance 🙂

    1. Hey Samuel,

      Great question!

      It depends on your current level of strength. The 12 week system is significantly harder than the 6 month plan. Without a solid foundation you will have a lot of difficulty to get through those 12 weeks in 12 weeks.

      At the same time, it’s great to have the workouts of the system within your hands, because it’s something you can always use at the level you are right now. At 5 chin ups and 0 pull ups, try getting at least to 5-10 chin ups and 5-10 pull ups.

      You can get the system now, but you will most likely need to work on your basics first. So it’s up to you.

      Beast mode ON!

    1. Hey Asaf,

      Great question, definitely.

      I’d like to call it ‘relaxing the nervous system’ and reducing the stress response which has been caused by the training itself.

      There are many ways to do this.

      Beast mode ON!

  4. Hey
    Actually i have just started doing calisthenics and after the first few days i feel tired and feel like giving up , but i wanna do it badly and i am following the full body routine for 3 times a week , what should i do to keep motivates and is it normal to get tired up after a few days.

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