People have always thought that working out in the gym produces more gains than working out at home.
But even now in the fitness industry, people still think that, which may dishearten others working out at home.
Fortunately, many studies have proven that exercises like pushups and the benchpress can reap similar results if done properly.
I work out at home, and I have reaped gains, as well as for my client, who works out at home.
So, if you prefer working out at home or you can’t access a gym, you want to reap the best results possible like if you were in a gym.
But you may not know the best exercises to do.
So I’ll be telling you:
- A range of calisthenic exercises you can do to suit your workout goals
- What muscles they target
- Whether they are compound or isolation exercises
- The level of experience you should have to do them
- And the level of priority you should give them relative to your goals
*The muscle (group) first in the “muscles targeted” list is the most targeted muscle when doing the corresponding exercise. (Sometimes it can be top 2).
Some muscles are negligible when doing some exercises so I won’t include them in the “muscles targeted” list.
For example, when doing pushups, the abs, glutes and quadriceps work together to stabilise you.
#1 Pushups
This is a classic and arguably the most popular exercise in the fitness industry let alone calisthenics.
If you find pushups very easy, consider adding weights on your back, like water bottles in a backpack.
But there are even multiple variations you can go over, and I’ll give you each one. But you should know what muscle groups pushups generally target.
Muscles targeted: Chest, triceps, front deltoids (anterior)
Type of exercise: Compound
(Minimum) Level: Beginner
Priority for corresponding workout goals: High priority for upper-body
Now, I’ll list some useful variations you can go into when you up your experience:
#1.1 Diamond pushups
This is a popular variation that most people struggle to do. I remember struggling to do one diamond pushup, but months later I did 20 easily!
So it requires hard work from doing normal pushups first to progress with diamond pushups.
This exercise puts more of the focus on your triceps rather than your chest.
Muscles targeted: Triceps, chest, front deltoids (anterior)
Type of exercise: Compound
(Minimum) Level: Intermediate
Priority for corresponding workout goals: Medium priority for upper-body
#1.2 Wide grip pushups
This is a less popular form of pushups let alone exercise and I don’t see a reason to do it frequently unless for fun!
But this exercise works more on your outer chest and results in your deltoids and triceps being secondary exercises.
You may want to get some experience before you try it though.
Muscles targeted: Chest (mainly outer chest)
Type of exercise: Compound
(Minimum) Level: Intermediate
Priority for corresponding workout goals: Medium priority for upper-body
#1.3 Pike pushups
I rarely do these exercises because I don’t find a point in it, but if you want to target your shoulders more you can consider these exercises, only if you have more experience with regular pushups.
Because this exercise can be dangerous you want to be careful when attempting it.
Muscles targeted: Shoulders, triceps, upper back
Type of exercise: Compound
(Minimum) Level: Advance
Priority for corresponding workout goals: Low priority for upper-body
#1.4 Single-arm pushups
This shouldn’t be on the list but if you’re experienced with regular pushups and you’ve built strength doing them, you can give this exercise a go.
I haven’t achieved the one-handed pushup yet so I’m trying my best to grind and stay consistent with regular pushups so I can finally achieve it.
Muscles targeted: Chest (Pectoralis Major), Triceps, Deltoids (Anterior)
Type of exercise: Compound
(Minimum) Level: Advance
Priority for corresponding workout goals: Low priority for upper-body
#2 Squats
It’s a really basic exercise and is popular for working out your legs. For most people, it will be very easy which means it will turn into an endurance exercise.
You can always add weights to your squats though. But anyway, it targets your legs and it’s very simple to do.
Muscles targeted: Quadriceps, glutes, hamstrings, calves
Type of exercise: Compound
(Minimum) Level: Beginner
Priority for corresponding workout goals: High priority for lower body
#2.1 Squat Jumps
This is a better version of doing a normal squat in my opinion.
It works on your explosiveness and power, as well as getting you stronger, so you can include it a plyometric workout. I am a huge fan of this exercise and it’s part of my workout.
Once again, you should hold weights while doing them if they’re getting easy for you.
Muscles targeted: Quadriceps, glutes, hamstrings, calves
Type of exercise: Compound
(Minimum) Level: Beginner
Priority for corresponding workout goals: High priority for lower body
#2.2 Split squat jumps
This is a good exercise and it focuses on one leg at a time, which strengthens both your legs.
This exercise can be part of a plyometric workout as it works on your explosiveness and power. I highly recommend you incorporate this exercise into your workout.
Muscles targeted: Quadriceps, glutes, hamstrings, calves
Type of exercise: Compound
(Minimum) Level: Beginner
Priority for corresponding workout goals: Medium priority for lower body
#2.3 Alternating split squat jumps
Another one of my favourites; in fact, I alternate between this exercise and squat jumps on my lower body day. I also personally think this alternating version is better than the regular one.
This alternating version also works on your coordination, and once again, it works on your explosiveness and power.
However, you may need more experience with normal split squat jumps to proceed to this one because it requires balance and you to switch your legs mid-air.
When you’ve got more experience with this exercise and it gets easier for you, add weights to it and speaking from experience, you will build a lot of strength and muscle.
Muscles targeted: Quadriceps, glutes, hip flexors, hamstrings, calves
Type of exercise: Compound
(Minimum) Level: Intermediate
Priority for corresponding workout goals: High priority for lower body
#3 Pullups
Although I don’t do this exercise, I know it’s a very good exercise. It’s like a 2 in 1 exercise.
Why do bicep curls and dumbbell rows when you can do pull-ups? You can work out your biceps and back in one go!
I do bicep curls and dumbbell rows instead because I don’t have space to set up a pullup bar (even though I could probably make space).
But I highly recommend you get a pullup bar and do some PULLUPS!
Muscles targeted: Back (muscle group) including lateral deltoid, biceps
Type of exercise: Compound
(Minimum) Level: Beginner
Priority for corresponding workout goals: High priority for upper body
#4 Calf raises
Calf raises are a good way to strengthen your calves and build some muscle.
From experience, I haven’t built much muscle on my calves, and I think they’re a tough muscle to build (obviously genetics is an influencer).
But I do them to strengthen and tone my calves.
So, if you’re like me, you should consider them. Weirdly, I do them on my upper body day since I indirectly work out my calves on my lower body day.
Muscles targeted: Calves
Type of exercise: Isolation
(Minimum) Level: Beginner
Priority for corresponding workout goals: Medium priority for lower body
#4.1 Single-leg calf raises
I did this exercise early in my fitness journey but I stopped and switched fully to regular calf raises to avoid muscular imbalance.
Your claves need to be strengthened before you can do single-leg calf raises. So I recommend you do regular calf raises for some time first.
Muscles targeted: Calves
Type of exercise: Isolation
(Minimum) Level: Intermediate
Priority for corresponding workout goals: Low priority for upper body
#5 Planks
At the start of my fitness journey, I used to do this to work my abs and my shoulders, but now I don’t because I am not working my abs.
But this exercise is good for strengthening your core and improving your posture. I eventually added weights on my back to make them harder.
Muscles targeted: Core muscles (rectus abdominis, transverse abdominis, and obliques), deltoids
Type of exercise: Compound
(Minimum) Level: Beginner
Priority for corresponding workout goals: Medium priority for upper body
#5.1 Reverse planks
Around that same time, I incorporated reverse planks into my routine to improve my posture. If you’re worried about your posture, you should include these exercises, but other than that, I don’t see a need to do so.
Muscles targeted: Lower back, glutes, hamstrings, and abdominals
Type of exercise: Compound
(Minimum) Level: Intermediate
Priority for corresponding workout goals: Low priority for upper body
#6 Glute bridge marches
When I didn’t have weights, I did these exercises to target my glutes and build more strength on them aside from doing squat jumps.
They burn your glutes, and if you have a resistance band, it can continue to strengthen them if they are getting easier for you.
Muscles targeted: Glutes
Type of exercise: Isolation
(Minimum) Level: Beginner
Priority for corresponding workout goals: Medium priority for lower body
#7 Side leg raises
This exercise is useful for loosening your glutes let alone your hips and strengthening them. I incorporated them into my lower body workout early in my fitness journey, and they were one of my favourite exercises.
If you’re trying to strengthen your glutes, you should consider this exercise, and if it gets easier as you progress, get a resistance band and use it to continue strengthening your glutes.
Muscles targeted: Hips (gluteus medius and minimus)
Type of exercise: Isolation
(Minimum) Level: Beginner
Priority for corresponding workout goals: Low priority for lower body
Summary
So, if you’re working out at home, consider all these exercises, or at least the ones with the highest priority.
High-priority exercises target more and larger muscles, which is convenient if you’re trying to build muscle and strength in your upper body and lower body.
If you have more time, consider the lower-priority exercises to build that little bit more muscle.
However, you may want to consider investing in a weight set, because over time, you will get stronger and your body will have adapted to the same 20 pushups you were doing.
It’s called progressive overloading, and if you don’t do this, you won’t be able to match the gains of someone working out in a gym.
Speaking of progressive overloading, my workout plans include one you can follow, and you’ll be able to progressive overload to how far you physically can because I know what it’s like to do so, and how long it takes.
This is crucial because it ensures you don’t hit a plateau quickly (when your strength and muscle building rate drastically decrease).
You may not know how to overload with the right weight and reps progressively, so you should consider my workout plan which also transformed my client.
Besides progressive overloading, it also assists you on how to perform exercises, like pushups, at certain stages of your fitness journey.
*It’s on offer sometimes so don’t miss the few chances to get it at a reduced price!
