Most calisthenics increase strength and muscle tone, but do not increase cardiovascular capacity. It is recommended that a calisthenics routine be accompanied by an aerobic program such as brisk walking, light jogging or cycling three times a week. Thus they can be done by beginners and the already fit. Resistance is obtained in the number of repetitions to be done. Its difficulty makes it one of the most beneficial exercises in increasing upper body strength.
Dips work the shoulders, upper back and triceps.
They can be done first with your own body weight, then with added weight on the shoulders or held. Most of the exercises work a variety of muscle groups, thus few exercises are needed to maintain a base level of fitness. Calisthenics lose their value when performed too fast. Keep them slow enough to feel the muscles work. Focus on control and technique for maximum results.