A calisthenic training program is designed to develop strength, endurance, muscle tone general fitness. A calisthenic workout uses little to no equipment, can be performed indoors or outdoors and customized to fit your fitness needs, and can be free of charge.
Considerations
In the American College of Sports Medicine's 2009 Resistance Training Position Stand, published in "Medicine and Science in Sports and Exercise," researchers revealed that the human body adapts quickly to resistance training programs. The researchers suggested that you include systematic variation in your fitness program to avoid plateaus. Calisthenic training is an effective way to vary your current fitness program.
Exercise Selection and Execution
A calisthenic training program will give your workouts a new dynamic, compared with the traditional gym workout, which uses dumbbells or machines with a common set and repetition strategy. Add the following free calisthenic program, starting with Section 3, into your fitness routine. Perform each exercise, one after the other, for 60 seconds each. Complete three to five sets of the entire exercise sequence. Consult with your physician before beginning any new exercise program.
Exercise 1: Lateral Shuffle
Start in a "squat" position, with feet slightly wider than hip width apart, knees bent and thighs almost parallel to the floor. Shuffle to the right for 30 seconds, then to the left for the remaining 30 seconds. Maintain the squatted position as you keep your abdominals firm and your weight evenly distributed on both feet.
Exercise 2: Wide Leg Push-Ups
Start in a "plank," position, with wrists slightly wider than shoulder width apart and feet hip width apart. Press the balls of your feet on the floor, with your torso and legs parallel to the floor. Keep your abdominals firm as you position both legs a few inches wider than shoulder width apart. Maintain the "wide leg" position as you perform a "push up;" bend your elbows toward 90 degrees, then firm your abdominals and thighs as you straighten your arms. Return your legs to the starting position and repeat. For a more advanced version, jump to the wide position, perform a single push-up, then jump back to the starting position.
Exercise 3: Reverse Lunges
Stand with your feet about hip width apart. Raise your right knee above your waistline. Slowly bend your left knee and firm your left buttock to lower the ball of your right foot toward the floor a few feet behind you. Position your left knee directly in line with your ankle joint and perpendicular to the front wall. Once you have obtained a 90-degree bend in the front and back knee, firm your left buttock and exhale to the starting position. Repeat on the other side.
Exercise 4: Fake Medicine Ball Pass
Start in a standing position with a medicine ball in your hands. Choose a light medicine ball, no more than 10 percent of your body weight. Bend your elbows to bring the medicine ball close to your chest. Slowly bend your knees to "squat." Once your thigh bones are almost parallel to the floor, push through your heels and firm your buttocks to stand as you straighten your arms toward the wall in front of you, as if you were going to "pass" the medicine ball to a teammate. Immediately return to the starting position. Another variation to try is the med-ball overhead pass, in which you extend your arms overhead as you stand. If you experience any lower back discomfort, reduce the weight of the medicine ball or perform the exercise without the medicine ball.
References
- "Medicine and Science in Sports and Exercise"; "Progression Models in Resistance Training for Healthy Adults"; ACSM; 2009
- "Journal of Applied Physiology"; "Explosive-Strength Training Improves 5-km Running Time by Improving Running Economy and Muscle Power"; L. Paavolainen et al; Issue 86; 1999
- "Journal of Applied Physiology"; "Increased Central Facilitation of Antagonist Reciprocal Inhibition at the Onset of Dorsiflexion Following Explosive Strength Training"; S Geertsen et al; Issue 105; 2008
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