How to Do Calisthenics 8-Count Body-Builder Exercises

Calisthenics comes from the Greek words "kalos" and "sthenos," meaning beauty and strength. Calisthenics are generally performed with the body providing its own resistance, as opposed to free weights or other equipment. Popular calisthenics are pull-ups, sit-ups, push-ups and squats, which are all cleverly choreographed in this 8-count exercise.

Instructions

Difficulty: Moderately Challenging

1. Warm up with a series of stretches before beginning the workout. Spend at least 5 to 10 minutes on cardio to increase your heart rate.
2. Start in a standing position, arms comfortably at your sides. Keep knees slightly flexed with feet hip width apart.
3. Squat down while keeping your back straight. Lean forward and place your hands, palms down, on the floor. Keep your arms extended so that your upper body is off the floor. Extend your legs straight out from your body, resting on your toes.
4. Lower your upper body to the floor by bending your elbows out to the side, perpendicular to your body. Raise your upper body again, and hold it up on extended arms.
5. Scissor your legs open and then closed while holding your upper body still. Draw your knees up to your chest and quickly stand up. Repeat.
6. Do this exercise to develop your upper body, chest, shoulders and triceps as well as your lower body muscles. Repeat the full 8-count exercise for an excellent cardio workout as well.

Tips & Warnings

• Consult a physician before starting any exercise regimen. Discuss your current fitness level, fitness goals and ways to best achieve those goals.