Calisthenics describes body weight exercise. This comes in handy when you do not have a gym membership or are traveling and want to keep your body in good shape. The goal with a calisthenics routine is to target as many muscles as possible. This will not only improve your strength, but it will also give your metabolism a lift because muscle burns a high amount of calories at rest.
Warmup Before Your Routine
Jumping right into a calisthenics workout before warming up can spell disaster. Cold muscles do not function optimally and also have a tendency to get injured. The best approach is to spend five to 10 minutes doing a form of light cardio and following this up with a round of dynamic stretches for your entire body. Dynamic stretches involve a steady range of motion instead of being held like static stretches. Include stretches like leg swings, alternate toe touches, shoulder circles, side bends, arm crossovers and ankle bounces.
Types of Exercises
Compound exercises work more than one muscle at a time, and isolation exercises only work one. A barbell bench press for example, works the chest, shoulders and triceps all at the same time. By doing compound exercises, you will target more overall muscle and promote faster progress, even with calisthenics. Include exercises like pushups, dips, pullups, squats, lunges, bicycle crunches and alternating supermans.
Proper Execution
Moving through a full range of motion and not relying on momentum are key points with a calisthenic routine. Perform each exercise in a controlled motion and fully contract your muscles. To perform pushups, for example, begin in a face-down position with your hands slightly wider than shoulder-width apart and feet together behind you. Keeping your back straight and abs tight, push yourself off the floor until your arms are fully extended. Slowly lower yourself down until your chest is right above the floor, and steadily push yourself back up. Upon rising, squeeze your chest forcefully for a second, then perform your next repetition.
Rep Scheme
For your calisthenic routine to be effective, you need to do enough work to tax your muscles. Aim for 10 to 12 repetitions and do three to five sets. Even though you are not using added resistance, you still need to rest your body to prevent injury and to allow for recovery. Take at least one day off between workouts.
Tips with Exercises
Exercises like dips and pullups require equipment. If you do not have access to dipping bars, you can use a chair for dips. Place your hands on the edge, extend your feet out on front of you and lower yourself down in front of the chair by bending your elbows. You have multiple options for pullup bars. Either use an open beam, use the edge of a deck or clamp two durable c-clamps to an open floor joist and grab onto them.
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