1. Build Your Quadriceps in Your Living Room
Calisthenics are an athletes workout to go. Hotel rooms, backyards and exercising in front of a good sitcom rerun count just as much as a training session at the gym. Add a run around the block and suddenly you've got a smaller behind without all the expense and fancy outfits. Keep a log of your routine so you do the same exercises and can measure the progress. Remember to warm-up and cool down to avoid injury just as you would when weight training.
2. Ballet Moves for Tough Guys
The one-leg squat calisthenics, also known as the single leg squat and pistol squat is not for sissies. Mastering it is a progression but will strengthen the entire leg, lower back and abdominal muscles. All the stabilizer muscles surrounding primary groups are challenged which will improve balance in any sport. Start the move with some props like a sturdy table or a stretch band rigged up to the railing of a staircase. Gradually move the band lower down to reduce the resistance as you get stronger.
3. Master the Ultimate Balancing Act
Stand with feet together with your arms hanging down at your sides. Visualize the move in your head first to imagine yourself reaching for an object in front of you with both hands and one leg. Imagine a rope around your waist pulling your center backward at the same time. Extend one leg forward and re-establish balance on your standing leg at the same time. Keep the leg straight and point your toes. Raise your arms out and forward with your hands facing down or toward each other and squat the standing leg down slowly at the same time.
4. Pistol up Through the Motion
Come up and out of the squat with a slight explosive movement without losing your balance. You should feel tightening in your gluts and your quadriceps primarily, with tension in your calf muscles and hamstrings. Keep your abdominals tight through the movement and imagine them supporting your lower back. Resume the standing position and go right back into the movement again. You can swing your leg in a controlled fashion to the back in between each movement for fluidity. Breathe out on the push-up and in on the squat.
5. Jump for Joy
You can incorporate a jump into the squat but only after you can comfortably do 12 to 15 repetitions for 3 sets. As you're coming out of the squat, jump as high as you can and reach upward with your arms. Come down on both feet rather than just one to protect your knees from injury. You can also use a step to jump up onto if you want to add more challenge. Twisting your ankle is a very real danger so don't do this until you can adequately support your bodyweight and maintain your balance during the one-leg squat calisthenic.
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