Calisthenics is a form of exercise that consist mostly of body weight exercises. These
type of exercises will condition your body, and help you to live a much healthier life. Unless
you chose to incorporate weight training you want develop huge muscle mass. Both
push – ups, and pull – ups are two great exercises that will help to develop muscle mass.
You should, nt do calisthenics daily it can cause both tendon and joint issues, when done
on daily. If your a beginner I would suggest starting your routine three times a week,
alternating every other day. Calisthenic exercises will help build strength, endurance,
and flexibility. This type of exercise does, nt require any type of special equipment.
When, you perform calisthenics you, ll be using your own body weight, and doing
resistances exercises. Doing calisthenics can get your muscles toned and ripped.
But if your goal is to develop larger muscles, then you should also do weight
training within your workouts.
Doing high intensity training workouts are great for burning fat, and building extra
muscles. Doing calisthenics can strengthen your joints. To accomplish this you, ll
need to chose exercises, that you can perform at high repetitions around thirty
The burpee, or squat thrust is a body weight exercise that is used in strength training.
You start this exercise in a standing position, then put your hands on the ground, while
your body is in a squat position. Now place your feet backwards until your in the plank
position, while keeping your arms extended. Then return your feet into the squat position,
then stand back up, and repeat the process.
Jumping jacks is a great exercise for burning calories, and it will strengthen your body.
You start this exercise in a standing position with you feet together and your arms by
your side. Then inhale and jump in the air while kicking your legs out wide. When, your
doing this you should raise your arms over your head, clap your hands together.
Then jump again bringing your hands and feet back together. To burn the most calories
do this exercise at a fast pace doing at least thirty repetitions.
PRISONER SQUAT JUMP
This exercise will work your core, and the muscles in your upper back. Start this exercise with
your feet apart. Then place your hands behind your head, with your elbows pointing outward.
Now squat down with your body leaning slightly forward, keeping your back straight.
Now jump in the air and straighten up with your hands still behind your head. Repeat this
exercise at least fifteen to twenty repetitions. When, you perform all of these exercise you
should gradually increase the amount of repetitions. I would suggest raising them by five
every three to four weeks.
FRONT AND BACK LUNGE
You start this exercise standing with your feet apart. Move your right foot forward while bending
the left knee downward towards the floor. Then return to your original standing position and do
the same procedure with your left leg. All the forward and then back counts as one repetition.
Repeat this process with each leg twenty times for each leg. This exercise will make your legs
very sore real easy, so I would start out slower if I were just beginning this exercise program.
Lay down flat on the floor or mat, with your body straight. Now put both hands behind your head,
with your elbows facing outwards. Pull your head forward, then lift your left leg towards your chest
touching the knee with the left elbow. Then do the same process with the left leg, and right elbow.
All the up and back to a straightened position is one repetition for that leg. Repeat this exercise
fifteen to twenty repetitions, for each leg.
ONE LEG PUSH – UP
This exercise was designed for strengthening your lower back, and shoulders. Get in the plank
position, with your back straight. Bring the right arm out and upward, then lift the left leg up as
high as possible. Then repeat this with your left arm and right leg. All the way up and down is
one repetition. You should do fifteen to twenty reps for each side.
FOREARM – PUSHUPS
This particular exercise is for strengthening your core, arms, and shoulders. Get in the plank
position, with your back straight. Now straighten one arm out and upward, then bring it back to
the floor. Going all the way forward and then back is one repetition. Repeat this process with
your other arm. Do this fifteen to twenty times for each arm.
This exercise can be performed on a chair, or workout bench. From a siting position move
forward , place your hands on the edge of your seat. The top of your hands should be facing
upward. Then with your legs straight in front of you, lower tour body down towards the floor.
Do this until your elbows are in a ninety degree angle.
Then raise your body back up to the starting position, then repeat the exercise. Do twenty or
so repetitions, this exercise is difficult for many beginners. If your just starting you can lower the
number of repetitions to ten or fifteen.
This exercise will work your upper, and lower back, as well as the abs. Start this exercise laying
face down on your stomach. Then stretch your arms out and upward, while doing the same lifting
of your legs at the same time. While raising them up arch your back, then lower them both and
repeat the process. Try doing ten to twenty repetitions for one complete set.
HIP RAISE AND LEG LIFT
This exercise is for your stomach, lower abs, and the buttocks. You start off laying on your back
on the floor. Bend your left leg up until your foot is flat on the floor. Now raise your bottom off of
the floor, then lift the right leg up until its in a straight position. Then do the same procedure with
your right leg. All the way up and down is one repetition. Do this for fifteen to twenty times for each
BUTT UP EXERCISE
This is an advanced ab working exercise, it can be very difficult if your just starting a exercise
program. Start laying on the floor with your arms beside you with your palms flat on the floor.
Now raise your whole body off of the floor, with your legs straight, push your body completely
off the floor. Your hand will be under your lower back, this will help to balance your body.
I would start with ten to fifteen repetitions. Do, nt get discouraged if you can, t do this exercise
you may want to wait, until your more experienced. This particular exercise may be difficult
for many that are very experienced at exercising.
MIXING WEIGHT LIFTING AND CALISTHENICS
If you chose to weight train and do calisthenics it may be a good idea to save the calisthenics
for last. Some people use some calisthenic exercises for their warm up. Stretching your muscles
before an intense workout can help to prevent serious injuries.
For the best results workout three to five days a week. It would be wise for any beginners to limit
their workout to thirty minute sessions three times a week. Weight training especially can make
you very sore. No one wants an injury when first starting a new program, many could stop you
for exercising for months.
HISTORY OF CALISTHENICS
Calisthenics originated in ancient Greece estimated around one thousand years B. C. THIS
form of exercise was used for training soldiers for combat. Monks have been training using
this this type of body weight training for centuries. There are many fitness training programs
that use body weight training.
You can use calisthenic exercises almost anywhere. At home, office, park, or even your hotel
room. Calisthenics can help you to lose weight, gain strength, endurance, and improve your
health. It also improves your coordination, and can tone your muscles. This type of exercising
puts less strain on your muscles and joints.
When, beginning a new exercise program do twenty to thirty minute workouts. As you gain more
strength and endurance, you can increase your time limit, as well as how many exercises you
preform. You can find many new pre – planed workouts on the internet, for both new and
experienced routines. This is a great option to start exercising in the comfort of your own