Types of Calisthenics
Types of Calisthenics
Types of Calisthenics
Exercise routine
Here is a calisthenics workout for beginners that works various parts of the
body for a complete, full-body workout:
Perform the following exercise circuit three times, with a 30-second rest
between each exercise set, and a three-minute rest between each circuit
repetition.
10 pullups
1. Stand inside a dip bar and use your arms and shoulders to lift you off
the ground.
2. Bend your elbows back using your tricep muscles to move you up and
down.
If you do not have a dip bar, you can also perform dips off an exercise ball or
bench by keeping your feet on the ground and knees bent at a 90-degree
angle.
25 jump squats
1. Stand with your body facing forward and your feet parallel, directly
underneath your shoulders.
2. Move your feet a few inches apart with your toes pointed slightly
outward.
3. Lower yourself into the squat, lowering your hips back and down while
bending your knees.
4. Keep your chest upright, with your head and face forward.
5. Get into as deep a squat as possible, and then explode forcefully
upward into a jump.
Never extend your knees over your toes, as that moves the strain of the squat
to the knee joints. This can injure your knee joints.
20 pushups
1. Get on your knees and place your hands underneath, but slightly
outside, your shoulders.
2. Extend your legs while holding your body up with your arms, getting into
“plank” position.
3. Be careful not to let your back sag or backside stick up into the air.
4. Lower your body by bending your elbows close to your body until your
chest almost touches the floor.
5. Your upper arms should form a 45-degree angle when the top part of
your body is in the lower pushup position.
6. Pause while you are in the lower position, and then push back up to the
starting position quickly.
7. Keep your abdomen, or core, flexed during the entire movement.
50 crunches
1. Stand facing forward with your feet shoulder-width apart, keeping your
weight in your heels and your arms at your sides.
2. Push your hips back, bending your knees and lowering into a squat.
3. Put your hands palms down on the floor in front of you, a little narrower
than you are keeping your feet.
4. Put your weight into your hands and jump your feet back, landing softly
on the balls of your feet, your body in a straight plank position.
5. Be careful not to let your back sag or backside stick up into the air.
6. Jump your feet forward so they land next to your hands.
7. Push your arms up over your head and jump quickly into the air.
30 seconds of jump rope
1. Grasp the jump rope handles and hold your hands roughly the same
distance from the center line of your body.
2. Rotate the rope with your wrists — not your elbows or shoulders —
while jumping off the ground about one to two inches into the air,
clearing the rope.
3. As you jump, keep your toes pointed down and a slight bend in your
knees.
The takeaway
Calisthenics exercises appear to increase physical fitness to a similar degree
as weight-based training exercises. The benefit of calisthenics over weight-
based training exercises is that calisthenics requires little-to-no additional
equipment — all you need is your body!