How to Do an 8-Count Body Builder Calisthenics Exercise

The 8-count body builder is a favorite exercise used by the military in fitness training and combines timing, coordination and demanding physical exertion. This calisthenics exercise strengthens your upper and lower body muscles and heart and circulatory system. Use the following steps to do the challenging 8-count body builder and you'll experience a serious workout.

Difficulty:

Challenging

Instructions

1. Start from a standing position.

2. Squat down. Put your hands shoulder width apart in front of you on the floor. Extend your legs out and backward behind you. Keep your body straight and in alignment as you move into a basic push-up position.

3. Execute a push-up. Rest your body weight in your hands and arms while doing this movement. Remain in the push-up position.

4. Using a scissor-like motion, kick your legs apart.

5. Bring your legs back together into the basic push-up position.

6. Move your legs back up to your chest.

7. Jump up. This returns you to the 8-count body builder starting position.

8. Maintain a quick pace in executing the movements in the 8-county body builder.

9. Inhale and exhale evenly throughout this exercise.

10. Do repetitions.

Tips & Warnings

• All of the movements in the 8-count body builder should be done in a smooth, continuous manner.

• Keep your back straight and your legs slightly flexed during this exercise.

• If you are not physically fit or healthy you should not try to do the 8-count body builder as it is very strenuous.

• Consult your physician before beginning any exercise program.