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Workout From Home: Calisthenics Style

Updated: May 17, 2020






What is calisthenics? Calisthenics is gymnastic exercises to achieve bodily fitness and grace of movement. Also refers to exercises that are done in a systematic way using bodyweight for resistance. No equipment needed, with calisthenics workouts it helps you build strength, endurance and flexibly.


“You don’t need a gym to transform yourself. You just need motivation and dedication.” -Calisthenics

Weights vs. Calisthenics:


When working out with weight it definitely helps you build muscle mass and get stronger but check this out if done properly and consistently calisthenics is concerned a better way. The advantage calisthenics has over weights (dumbbell) is you’re using your own body weight for resistances. For example to perform a calisthenic exercise such as a push up, it requires you to lift your


Calisthenics can be done every day if you wanted to. But keep in mind depending on how hard you work out, skill level and which muscle groups you train with recovery time. You want to be sure you don’t over work yourself which may cause injury.


Can calisthenics exercises fat burn and get you ripped?

To touch first on calisthenics and fat burning, when performing calisthenics work outs it often involve a lot of movement or compound movements which means multiple muscle groups working at the same time resulting in fat to burn at an accelerated rate to build muscle. As far as getting a ripped body consistently doing calisthenics workouts and with proper diet you sure you can get a nice ripped summer time body.






Great Calisthenics exercises for all ages:

Burpees:

Begin by standing upright and place your feet together

Bend over and put your hands on the floor and jump your feet to form a plank.

Now jump back up and engage your core at the same time.

Jump back until you are fully stretched. Make sure your butt does not stick up in the air.

Again, jump your feet back up to your hands and assume a standing position.




Jumping Jacks:

Start standing up with your legs together, a slight bend in knees, and hands resting on thighs.

Keeping the knees bent, open the arms and legs out to the sides. Arms come above the head and legs wider than shoulders.

Close your arms and legs back to your sides, returning to your start.




Bicycle Crunches:

Lie flat on the floor with your lower back pressed to the ground

Put your hands behind your head, then bring your knees in towards your chest and lift your opposite arm towards knee.

Straighten your right leg out to about a 45-degree angle to the ground while turning to reach left elbow to right knee.

Now switch sides and do the same motion on the other side to complete one rep.




One Leg Push Up:

Get in push-up position, raise one leg and do a push-up.




Body Squat:

Stand straight with knees relaxed, feet hip-width apart and toes slightly turned out.

Bend your knees, tilt your hips back and slowly lower your behind, like you’re going to sit in a chair.

Extend your arms to help maintain balance. Keep your back straight so all the work is done by your legs and aim to squat down until your thighs are parallel to the floor.

Lift up slowly from the squat by pushing with your heels and using only the strength of your legs.





Have Fun!


Callisthenic can be done basically anywhere. No equipment is needed. Have fun while getting stronger! Once you have mastered the basics. You can get very creative with calisthenics exercises. You can add weights, do workouts in the park, show off in front of your friends or haters. Get a partner and get fancy with adding partners body weight in addition to yours. Enjoyment comes from determination and activity of the mind and exercise of the body. You will be surprised how far you can push your body weight.


Saralyn Freita


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