Calisthenics exercise has been around for decades, used by the military to keep troops in shape and made popular by fitness icons like Jack LaLanne, who pioneered televised fitness by bringing calisthenics to early television in 1951. The Gale Encyclopedia of Medicine defines calisthenics as "Exercise involving free movement without the aid of equipment".
Calesthenics Program Design
Since LaLanne's TV debut, exercise science has taken quantum leaps, but many of the exercises are fundamentally the same. Applying a little science to your calisthenics routine will net you maximum results in a relatively small amount of time. The American College of Sports Medicine Recommends three vigorous 20-minute cardiovascular workouts and two total-body resistance training workouts weekly for all American adults under age 65. The best total-body workout is a push-pull-cardio interval routine that works all your muscle groups and your cardiovascular system in a logical progression. For added resistance, a therapy band or resistance tube is all the equipment you need.
Lower Body Exercises
Begin with a warm-up by marching or jogging in place for three to five minutes. Your first interval will include squats for one minute followed by supine hip lifts for one minute, then three to five minutes of side-to-side stepping with large arm movements. For the second interval, perform backward lunges for one minute followed by one minute of toe-raises to work the calves. Do jumping jacks for three to five minutes.
Upper Body Exercises
Moving on to upper body, perform one minute of push-ups followed by one minute of seated rows, wrapping your band around your feet and pulling your shoulder blades together as you row. Do alternating knee lifts for three to five minutes. For the next interval, secure your band under your left foot and do biceps curls with your right arm for one minute, followed by overhead triceps extensions, gripping the band behind your back with you left hand and extending the right elbow. Do alternating leg curls for three to five minutes, then do the left bi's and tri's. Do plyometric side-lunges for three to five minutes. Securing the band under your feet, do a minute each of military shoulder presses followed by lateral raises. Finish up by jogging in place for five minutes.
Abs and Core Exercises
You can intersperse ab and core exercises as part of your intervals, or you can save them for the end of your interval routine. Incorporate a variety of exercises like front and side planks, crunches, trunk rotations, supine leg raises and prone "superman" arm and leg lifts. To increase cardio intensity, add a jump rope, BOSU or step bench. Add dumbbells, kettlebells or medicine balls for more resistance. At the end of your session, take a few minutes to stretch all the major muscle groups. Always breathe rhythmically while exercising, and drink plenty of water before, during and after exercise.
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