Calisthenics Workout Program
Calisthenics are a good tool in preparing for activity and staying loose. Various exercises can help you keep motivated while building endurance and muscle. Jumping rope, pull-ups, sit-ups, and other activities may provide results similar to exercise machines and some weightlifting exercises.
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Know your limits
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Determine your physical limit. If you do fewer than ten or twelve intervals, you'll build strength. If you're doing a higher number of reps, you'll develop muscle endurance.
Try rotating between muscle groups. For instance, if you're doing push ups and pull ups one day, rotate to leg lifts and squats another day.
The exercises for a good program
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Try these exercises to round out a good calisthenics routine:
Jumping jacks- jump to a position with your legs spread and hands touching overhead, then return with feet together and arms to the side.
Push-ups- with your face down and on the floor and palms separated under the shoulder and toes straight up, lift the body while maintaining a straight posture from head to toe. Repeat the exercise as you define or to your goal. This exercise strengthens the chest and arm muscles.
Pull-ups- for this exercise, you'll need an overhead/chin-up bar. Grab both hands (palms facing forward) and lift yourself up to level your chin with the bar. Release and let gravity bring you down to the original position and repeat. This exercise strengthens your arms.
Squats- stand with your shoulders apart. Squat as far down as possible, then return to the standing position. Repeat. Squats work the quads, hamstrings, and calves. There are other exercises that can also strengthen your upper and lower body, including dips, jumping rope, and crunches.
Calisthenics beginners program
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A good calisthenics program for beginners focuses on a three-day routine (for example, Tuesday, Thursday, and Saturday).
If available, bring a partner to help serve as a spotter to help you maintain exercise form. Take one or two minutes between sets to rest and rejuvenate.
The routine includes: two sets of: bench dips; three sets of: chin-ups, push-ups, leg squats, and calf raises; and five sets of crunches.
Visit the Bodybuilding.com website to learn more about these exercises not described in Section 2.
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