Callisthenics | What is it? What are the best Callisthenics workouts?
Callisthenics, also known as Bodyweight Exercise, is the way to exercise without any equipment, using only your own bodyweight.
Callisthenics doesn’t require any gym equipment like dumbbells, treadmills, or any kind of machine equipment generally used for weight training.
It is the best way to exercise when you’re travelling or if you simply don’t want to join a gym and workout at home.
You can also make a full callisthenics workout routine at home which can end up in some spectacular results.
Callisthenics, naturally, has been around for thousands of years, owing to the non-availability of any kind of equipment in the pre-gym era. Callisthenics has carried over into the modern era as a very potent and effective way of exercising.
So what is the best Callisthenics workout?
Upper Body Warm-Up
Repeat 5–10 times
Jumping Jacks — 10
Push Ups — 10
*add pullups when multiple sets is possible at 5–10 reps per set
Lower Body Warm-Up
Repeat 5–10 times
Jumping Jacks — 10
Squats — 10
Upper / Lower Body & Cardio Combo
Repeat 3–4 times
Squats — 20–30
Pushups — 20–30 reps
Lunges — 10–15 / leg
Abs of choice — 50 reps
Optional Cardio of choice — 10 minutes
Lower body / Cardio Workout
Repeat 4–5 times
Run or bike 3 minutes
Squats — 20 reps
Lunges — 15 reps (per leg)
Heel raises (calves) — 20–30 reps
Upper / Lower back Balance Cycle
Repeat 2–3 times
In order to balance out doing several sets of pushups or other pushing exercises, add in the below exercises for 2–3 sets at the end of the workout to avoid internal rotation of the shoulder girdle.
Reverse pushups — 25 reps
Birds — 25 reps
Plank pose — 1 minute
Abdominal Cycle
Do this 2–3 times during the workout and 4–5 times a week.
Crunches — 25
Reverse Crunches — 25
Double Crunches — 25
Left Crunches — 25
Right Crunches — 25
Bicycle Crunches -25
Plank pose — 1 minute
These exercise routines can be done anytime and anywhere during the week. But just as it is with weights, it isn’t recommended to do the same routine back to back.
Make a callisthenics routine and stick to it. You’re gonna have that summer bod in no time!
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