Why Calisthenics Are Cooler Than You Think (+ a full-body workout you can do almost anywhere)

15 years into training, and I still get excited when I see a pull-up bar.

There’s something magical about calisthenics. No gym required. No machines. Just you, your body, and gravity — in a random park or parking structure or wherever you can hang and move.

And honestly? It’s fun.

I just love feeling strong, free, and capable — especially when I’m traveling. That’s why I’m always hunting for new calisthenics parks, especially in different cities. (Bonus points if they’re outdoors with a good view.)

Here’s one of my go-to quick sessions when I find a new park. Try it out and let me know how it goes!

Here’s a quick video to see it in action:

 

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A post shared by Krista Stryker (@12minuteathlete)

The Workout: Full-Body & Travel-Friendly

Try 3–5 rounds, depending on your time and energy:

5–10 chin-ups
5 pistol squats per side
5–10 dips
5 hanging leg raises
10 L-sit tucks

Modify as needed. Need to do fewer reps? Add a resistance band? Sub in step-ups or knee raises? Great. The goal is to keep it challenging and have fun while doing it.

Modifications

Make the workout work for you — here are some ways to scale:

Chin-ups

Beginner: Use a resistance band or do negatives (jump up, lower slowly)
Advanced: Add a weight vest or do towel grip variations

Pistol Squats

Beginner: Do them to a box/bench, or try assisted pistols holding onto a bar or post
Advanced: Add tempo (slow lowering) or hold a weight for extra challenge

Dips

Beginner: Use parallel bars with your feet on the ground for support
Advanced: Add a weight belt or try ring dips

Hanging Leg Raises

Beginner: Bend knees for tuck raises or do lying leg raises on the ground
Advanced: Aim for toes-to-bar or strict straight-leg raises

L-sit Tucks

Beginner: Keep one foot lightly touching the ground or do knee lifts
Advanced: Extend legs into a full L-sit or add reps for more core burn

Just Start Somewhere

You don’t need to be able to do every rep perfectly. Just show up, do what you can, and build from there. That’s what training like an athlete really looks like. That’s what will help you keep making progress — and most importantly, loving staying active for the long run.

Let me know if you try the workout — or if you find a calisthenics park I need to check out next.

– Krista

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