Calisthenics and circuit training offer exercise options when many fitness trainers are cutting back on their expenses to run their practice. With proper instructions and execution, calisthenic training can be more beneficial than traditional weight training because it engages your entire body and teaches you proper weight shifting and movement control without using weights, explains Juan Carlos Santana, director of the Institute of Human Performance.
Definition
Although most calisthenics do not require any equipment, some calisthenics require props for you to perform, such as aerobic stacks, a kettlebell or a horizontal bar, according to physical therapist Gray Cook, co-author of "Kettlebells from the Ground Up." Circuit training is performing a series of exercises without rest between sets. Perform the exercises with sets and reps or for a timed duration.
Benefits
Circuit training with calisthenics improves muscular endurance and stamina, saves your workout time and burns more calories than doing each exercise individually. It alleviates boredom for those who are looking for a challenge in their workouts. You do not need a gym or a lot of space to train. If you are on a budget or if you operate a personal training business and would like to save some money, calisthenic circuit training can be an option for you.
Sample Workout
Perform each calisthenic exercise for 30 seconds each without rest between exercises: push-ups, pull-ups, squats, jump rope, lunges and ground tumbling. Rest for one minute after the circuit and repeat the circuit two more times. Shorten the time between five to 10 seconds if you get fatigued easily or cannot perform with proper form. Increase the time between five to 10 seconds if you can perform the circuit easily.
Warning
Check with your physician or a qualified health care professional before starting any circuit training program, because it can be risky for those who have cardiovascular, pulmonary or metabolic diseases, joint pain and neuromuscular diseases, such as Parkinson's disease.
References
- "Kettlebells From the Ground Up"; Gray Cook and Brett Jones; 2010
- "Essence of Program Design"; Juan Carlos Santana; 2004
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