Calisthenics are exercises that use your body weight for resistance and are designed to strengthen and tone your muscles and increase muscular endurance. Derived from the Greek kalos, meaning beauty, and sthenos, meaning strength, calisthenics don't require any exercise equipment. The armed forces, law enforcement and professional athletes use calisthenics to help them develop a high level of muscular conditioning.
Jumping Jacks
Jumping jacks will raise your heart rate and strengthen your legs and shoulders. Performing high-repetition sets of jumping jacks can help you lose weight. To perform this exercise, stand with your feet together and your hands by your sides. Jump your feet out to shoulder-width apart and simultaneously raise your arms out to your sides and up to at least shoulder-height. Land on the balls of your feet with your knees slightly bent. Jump your feet back together and lower your arms. Continue for the desired duration. Perform jumping jacks at a brisk pace and, wherever possible, on a forgiving surface such as a gym mat to reduce the impact on your feet, knees and hips.
Speed Squats
Speed squats will drive your heart rate up and also strengthen your entire lower body. The large number of muscles involved in this exercise means it burns a lot of calories and can help you lose weight. Stand with your feet shoulder-width apart with your hands by your sides. Swing your arms forward to shoulder-height, push your butt back and bend your knees. Descend until your thighs are approximately parallel to the ground. Stand back up and swing your arms back down to your sides. This constitutes one repetition. Perform speed squats for high-rep sets or for a determined length of time. Maximize the effectiveness of this exercise by maintaining a high cadence.
Burpees
Burpees are one of the most demanding calisthenic exercises. Using virtually every muscle in your body, burpees will burn a lot of calories and significantly raise your heart rate. Stand with your feet together and your hands by your sides. Bend your knees and place your hands on the floor just in front of your feet. Jump your feet back so that you are in pushup position. Perform a single pushup. Jump your feet forward and between your hands. Jump up into the air while simultaneously reaching your arms above your head. Land on slightly bent knees and repeat. You can make burpees less challenging by eliminating the push up or the jump. Perform this exercise on a forgiving surface to minimize your risk of injury and ensure you keep your abdominal muscles tight throughout to support your spine.
Mountain Climbers
Mountain climbers use your large leg muscles, raise your heart rate and also help strengthen your abdominal muscles and arms. Adopt a regular pushup position with your arms straight and your legs extended -- your weight should be supported on your hands and feet only. From this position, bend one leg and draw your knee into your chest. With a small jump, drive your bent leg backward while simultaneously pulling your opposite knee into your chest. Continue alternating legs for the duration of your set. The faster you perform this exercise, the more demanding it will become. When performing this exercise, try to keep your hips level with your shoulders.
References
- "Never Gymless : An Excuse-free System for Total Fitness"; Ross Enamait; 2006
- "You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women"; Mark Lauren; 2010
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout" Pat Manocchia; 2009
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