The "Collins English Dictionary" defines calisthenics as a form of exercise designed to promote general fitness and develop muscle tone. Create an effective minute co-ed athletic challenge with a series of moderate intensity exercises to challenge total body strength and endurance of men and women. Perform the following exercises in a circuit -- execute each exercise for 15 seconds before you switch to the next.
Jumping Jacks
Jumping Jacks are a moderate impact endurance exercise for the entire body. Begin with feet hip-width apart. Lift your arms up and out to the side -- at least shoulder height -- as you jump up and land with your legs wide apart. Jump to close your legs and bring your arms down. Use "Heel Jacks" for a modification if you have knee or ankle issues. As you extend your arms out to the side, extend your right leg out to the side and tap your right heel on the floor. Bring your arms and right leg back to the starting position and repeat on the left side.
Squats
The Squat is an effective exercise to tone the legs. To perform the squat, begin standing with feet hip-width apart and arms at your side. Extend your arms directly in front of you, parallel to the floor, as you lower your hips toward an imaginary chair behind you. Once your hips are almost parallel to the floor, squeeze your buttocks to stand.
Push-Ups
Use Push-Ups to build upper body strength and endurance. Begin in "plank position" with your torso parallel to the floor, your hands shoulder-width apart, and your feet hip-width apart. Keep your abdominals and legs firm as you bend your elbows toward 90 degrees. Exhale to straighten your arms and return to the starting position. Perform the push-up with your knees on the floor if you have trouble keeping your torso parallel to the floor.
Mountain Climbers
Use Mountain Climbers to challenge your upper body endurance and abdominal strength. Begin in "plank" position. Firm your arms and your abdominals as you bring your right knee toward your chest -- do not let your right foot touch the floor. Extend the right leg back to plank position and repeat with the left leg. Alternate legs using a rhythmic pace for 15 seconds.
References
- "Anatomy of Movement"; Blandine Calais-Germain; 2007
- "Medicine & Science in Sports & Exercise"; Progression Models in Resistance Training for Healthy Adults; ACSM; 2009
- "Collins English Dictionary -- Complete & Unabridged 10th Edition"; William Collins Sons & Co.; 2009
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