The term calisthenics refers to exercises that are performed using only gravity and your body weight, without any added resistance. Calisthenics are used extensively in the military, martial arts and circuit training for various sports. Calisthenics are typically performed as part of a continuous circuit, to challenge multiple muscle groups and improve endurance, but you can vary the routine to match your needs and to keep your workouts fresh. Consult your physician before you begin any calisthenics program.
Beginner Routine
Calisthenics can be challenging, and if you are just starting, some basic beginner exercises will be best. Warming up with some arm, neck and trunk circles, then performing lower numbers of push-ups, sit-ups and jumping jacks will work multiple muscle groups without taxing your body too much. Do the exercises as part of a circuit if you are able, or as individual sets if you need rest between each one. A beginner calisthenics routine is effective for improving muscular strength and endurance in someone who may not have much of either one. Once the basic moves become routine or too easy, move to a more complex and intense routine.
Sets and Reps
Organizing your calisthenics into sets and repetitions is one way to get a good workout. Choose exercises such as push-ups, sit-ups, jumping jacks, chin-ups, hanging or lying leg raises, squats, lunges and running in place, and perform a specific number of repetitions of each one, for a specific number of sets. Allow your fitness level to determine whether to rest after each set, or continue on to the next exercise with no rest in between. Performing the exercises as sets will benefit you in a muscle-building sense more than endurance, as your heart rate will have a chance to slow down between each set.
Timed Circuits
If you are pressed for time, or are simply more comfortable exercising to a clock rather than counting sets and reps, structure your calisthenics routine by time. You can try to fit in as many of the exercises as possible into a specified time, or time each exercise to fit into an overall time limit. For example, do jumping jacks for three minutes, then push-ups for two minutes, sit-ups for two minutes, and continue on in that fashion. Squeezing a lot of exercises into a set amount of time will tax your muscles considerably, and since you will likely be using both your upper and lower body, will increase your heart rate as well.
Alternate Upper and Lower
For an effective advanced calisthenics workout, complete a regular circuit, but alternate upper and lower body exercises. As an example, do push-ups, followed by squats, followed by chin-ups, followed by jumping jacks, with no rest in between each exercise. If you have a wall nearby, consider adding handstand push-ups to your routine if you have the required strength. By performing an upper body exercise, immediately followed by a lower body exercise as part of a circuit, blood will rush to the muscles in your upper body to send them oxygen, then to your lower body, then back to your upper body, and so on. Your muscles will burn from this type of workout, and your heart will be pounding to keep up the supply. You should only attempt this type of workout if you are already in good physical condition.
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