How to Do Calisthenics Ones and Twos

Adding a variety to your exercise program helps keep you and your body interested in exercising at a higher level. Other benefits include overcoming exercise plateaus, taking your psyche to a new and improved level. Adding calisthenics ones and twos to your program means you perform a simple, effective exercise while improving your overall health.

Difficulty: Easy

Instructions

1. Stand erect with your feet comfortably apart. Tighten your abdominal and gluteus muscles.

2. Bend down to a squat position with your knees tucked under your shoulders and place your hands on the ground, slightly in front of you, a good shoulder width apart.

3. Kick your legs to the back, away from your squat, straight toward the back and land the kick on your toes.

4. Push up from your toes and return to the original squat position.

5. Keep the exercise effective by making sure you perform it in 2 steps. Squat, then kick back.

6. Repeat the squat then kick back at least 10 to 15 times, making sure you tighten your stomach and buttock muscles.

Tips & Warnings

• Start off slowly, making sure you understand the sequence of the exercise as two movements. Once you become familiar with the sequence, move more rapidly through the two movements.
• Be careful not to bow your back down or up while doing the exercise. Keep the back extended but straight.
• Try not to do the calisthenics right after eating because the stomach muscles get used extensively. The food sloshes around in the stomach, preventing proper form.
• Don't hold your breathe while doing this exercise. Breathe normally.

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