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Minimal Calisthenics in Decatur, GA

Dan Au

Compact yet complete, my gym supports full-body workouts through bodyweight calisthenics. Equipped with just the essentials, including a sauna for recovery, it demonstrates how minimal space can facilitate a comprehensive fitness routine.
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Before

Before

After

After

Workout Playlist

Equipment

Running tally: $1763.96

What's the most useful item in your home gym?

The pull up bar is essential as I also hang my gymnastic rings on it. I like to do pull ups, chin ups, hangs, rows, ring dips. This is what's probably building the most muscle!

How did you set up your gym?

Garage Gym Reviews was a great resource for exploring equipment options. I discovered brands like Rogue and Rep there. My gym's layout naturally formed around two main pieces: the pull-up bar and the stall bar, due to the small space I had to work with. I used my phone's AR measuring app to calculate the exact number of rubber mats needed (2!).

What has been the greatest benefit of your home gym?

It all started with the 90 Day Challenge, which led me to embrace calisthenics and build my first home gym. My initial setup was modest, with just a doorway pull-up bar, a weighted vest, and some suspension straps. This simplicity allowed me to focus on improving my health and fitness without any distractions. After moving from California to Georgia, I had the opportunity to expand my setup in an unfinished basement. Now, my gym has everything I need to advance my fitness journey. The greatest benefit has been the ability to continuously evolve this space, not just functionally but also as a personal sanctuary for growth, both physically and mentally.

Could you detail one week of your workout schedule?

monday

Elevated Pike Push-Ups

3 x 8-10 reps

Ring Dips

3 x 8-10 reps

Explosive Push Ups

3 x 10-12 reps

Ring Tricep Extensions

3 x 10-12 reps

Pull Ups

3 x 8-10 reps

Chin Ups

3 x 8-10 reps

Rows

3 x 10-12 reps

Ring Bicep Curls

3 x 10-12 reps

tuesday

Weighted Squats

3 x 10-12 reps

Weighted Lunges

3 x 10-12 reps (each side)

Weighted Bulgarian Split Squats

3 x 10-12 reps (each side)

Ring Hamstring Curls

3 x 10-12 reps

One Leg Calf Raises

3 x 8-10 reps

Weighted Crunches

3 x 10-12 reps

Hanging Leg Raises

3 x 10-12 reps

Weighted Russian Twists

3 x 30 reps

wednesday

Rest day

thursday

Archer Push ups

3 x 8-10 reps

Weighted Pull ups

3 x 8-10 reps

Weighted diamond push ups

3 x 10-12 reps

Close grip chin ups

3 x 8-10 reps

Ring chest flies

3 x 10-12 reps

Underhand rows

3 x 10-12 reps

Pike push ups

3 x 10-12 reps

Reversed ring flies

3 x 10-12 reps

friday

Rest Day

saturday

Front lever to back lever tucked

3 x 3-5 sec (each side)

Front lever negatives

3 x 4-6 reps

Handstand against the wall

3 x 10 sec

Handstand with belly against the wall

3 x 10 sec

Planche tucked (assisted with band)

3 x 3-5 sec

Planche Lean

3 x 6-8 sec

Explosive Pull ups

6 x 3-4 reps

sunday

Rest Day

Could you share some videos that have helped you in your fitness journey?

Some ideas to get you going for working off stall bars
Early jump rope essentials
Best rotator cuff exercises I've found

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