March 6, 2017

Calisthenic Workout!

Calisthenics are exercises consisting of a variety of gross motor movements, often rhythmical, generally without using equipment or apparatus, thus in all essence body-weight training. They are intended to increase body strength, body fitness, and flexibility, through movements such as pulling or pushing oneself up, bending, jumping, or swinging, using only one's body weight for resistance.
Calisthenics Workout
Upper Body Warm-Up
Jumping Jacks 10 reps
Pushups -10 reps
Repeat 5-10 times
Lower Body Warm-Up
Jumping Jacks 10 reps
Squats – 10 reps
Repeat 5-10 times

The Workout:
Reverse Pushups 25 reps
Birds 25 reps
Plank Pose 1 minute
Assisted Pull ups – max reps
Crunches – 25 reps
Reverse Crunches - 25 reps
Repeat this cycle 2- 3 times.
Total Workout Time: 40 minutes with warm up.

Monday Wednesday Friday:

  • Push ups, 3 sets, max reps
  • Chin-ups, 3 sets, max reps
  • Single Leg Squats, 3 sets, 3 max reps
  • Bench Dips, 2 sets, max reps
  • Ham-Glute Raises, 3 sets, max reps
  • Calf Raises, 3 sets, max reps
  • Upside-down Shoulder Press, 3 sets, max reps
  • Crunches, 5 sets, 25 reps
  • Neck, 3 sets, max reps

I hope that you give this workout a try! It's a fun one!


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