Starting Street Workout: The Ultimate Guide

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If you've always been in awe of athletes pulling off mind-blowing moves in the park, thinking to yourself, "Man, I wanna do that!", you're in the right place, my friend! In this ultimate guide, we’re going to talk about diving into the world of street workout, or calisthenics for the fancy folks. Grab your water bottle, and let's roll!

What is Street Workout?

So, what exactly is street workout? Imagine a mix of gymnastics and bodybuilding, but in the great outdoors! Essentially, street workout is using your own body as weight for muscle building. And the bonus? No need for a pricey gym membership. It’s also known as calisthenics, which sounds way more sophisticated!

How to Start Street Workout?

First things first, you don’t become a street workout pro overnight. Take it easy and go step by step! As the saying goes, “Rome wasn’t built in a day.”

  1. Gear Up: Start by getting the right gear. Comfortable clothes, sturdy sneakers, and a water bottle.
  2. Warm-up: No messing around with warm-ups. They’re crucial to avoid injuries.
  3. Set Goals: Set realistic goals. Don’t go trying the human flag on day one!

Where to Train?

Excellent question ! 😀 The street workout park is your best friend! Use our tool to find one. It’s the perfect place because it’s got bars and equipment specially designed for calisthenics. Otherwise, a regular park will do, get creative!

Calisthenics Park
street workout park

Push, Pull, Legs for Beginners:

Hold on tight, because we’re structuring our training into a push, pull, legs program to target different muscle groups and optimize recovery. Can’t handle the heat yet? No worries! You can use resistance bands or try simpler variants.


  • Push: This is where you target muscles used for pushing - think chest, triceps, and shoulders.
  • Pull: This includes exercises that require a pulling motion, primarily targeting the back and biceps.
  • Legs: No prizes for guessing, this is where we work on those sturdy pillars called legs.

Day 1: Push

  • Push-ups: 3 sets of 10. Too hard? Use resistance bands for assistance or do inclined push-ups (hands on a bench).
  • Parallel bar dips: 3 sets of 8. For beginners, resistance bands can be helpful.
  • Jump squats: 3 sets of 12. Excellent to add some cardio and strengthen the legs.


Day 2: Rest. Yes, we rest! It's as important as the workout.



Day 3: Pull

  • Pull-ups: 3 sets of 5. Too hard? Use resistance bands or do Australian pull-ups.
  • Inverted rows under a bar: 3 sets of 10. Great alternative if you find pull-ups too hard.
  • Hanging leg raises: 3 sets of 10. Perfect for working those abs!

Day 4: Rest. Take the time to recover, soldier!

Day 5: Legs


  • Squats: 3 sets of 15. Ensure proper form!
  • Lunges: 3 sets of 10 per leg. It’s gonna burn, but in a good way!
  • Romanian deadlifts (with resistance bands): 3 sets of 12. Perfect for those hamstrings.

Days 6 & 7: Rest. Enjoy the weekend to relax and let the muscles rebuild.


Street Workout Moves:

Now that we’re pumped up with our Push-Pull-Legs program, it’s time to step into the big leagues, buddy! Street workout moves will have you looking like a superhero in flight. Be cautious, these moves require excellent technique and a good level of strength, so caution and patience are key.

  1. Muscle-Up: Imagine doing a pull-up, but going so high that you get above the bar. That’s a muscle-up! It requires power and technique, but once you nail it, you’ll feel invincible.

  2. Human Flag: Ever seen those folks holding themselves horizontally on a pole, like a flag? That’s the Human Flag. This move demands ninja-level core strength. Start by working on your side holds and strengthening your shoulders before attempting this feat.

  3. Front Lever: For this move, you need to hang from a bar and lift your body until it’s parallel to the ground, keeping your arms straight. Your abs and back are gonna be on fire, just a heads up!

  4. Back Lever: This is like the Front Lever, but you are facing the other way, with your back to the ground. A true test of strength and control.

  5. Planche: Imagine doing a push-up, but with your feet off the ground. That's the planche, my friend! This move demands exceptional core and shoulder strength.

Remember, it's essential to progress at your own pace and not to rush things. These moves take time to master, but once you get there, you'll be the king of the street workout park!


Eh bien, on y est! Tu as toutes les clés en main pour devenir le maître du street workout! De l’échauffement aux figures emblématiques, en passant par un programme de dingue, tu es paré pour affronter les barres. N’oublie jamais de rester à l’écoute de ton corps, de te fixer des objectifs réalistes et surtout, de prendre du plaisir. Les parcs de street workout n’ont qu’à bien se tenir, car une nouvelle légende est en train de naître. Allez, enfile tes baskets et montre à ces barres qui est le patron! 💪

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