Calisthenic exercises improve the strength and tone of your body without the use of weight equipment. This type of workout fulfills your training needs when no equipment is available, or for when you need a change to your current workout. Some calisthenic exercises are performed on both sides of the body at the same time. For example, a pushup works your upper body and arms equally. To increase the challenge of a calisthenic exercise, perform the movement one arm or one leg at a time. Body weight exercises do break down the muscle tissue in the same manner as traditional strength training, so your body requires a day of rest for muscle recovery in between workouts.
Chest
Step 1
Perform pushups to strengthen your arms and your chest. Begin on your hands and knees with your arms straight.
Step 2
Extend your legs behind you and rest your toes on the floor. Position your hands slightly wider than your shoulders.
Step 3
Inhale and bend your elbows lowering your body toward the floor. Keep your body in a straight line.
Step 4
Exhale and straighten your arms returning to start position.
Step 5
Repeat steps three and four to complete 10 to 12 pushups.
Back
Step 1
Lie face down with your arms straight onto the floor over your head and your legs straight behind you. Look down at the floor.
Step 2
Exhale and lift your arms and legs a few inches off the floor.
Step 3
Inhale and lower your arms and legs to start position.
Step 4
Repeat the lifting and lowering of your arms and legs to complete 10 to 12 supermans to strengthen your back.
Arms
Step 1
Perform dips to strengthen your arms. Sit on a chair with your knees bent and feet flat on the floor. Place your hands on the chair next to your hips with your fingertips hanging over the edge of the chair.
Step 2
Straighten your arms. Walk your feet away from the chair until your hips are suspended in front of the chair.
Step 3
Inhale and bend your elbows pointing them behind you as you lower your hips. Continue bending your elbows until the tops of your arms are parallel with the floor.
Step 4
Exhale and straighten your arms raising your hips to start position.
Step 5
Repeat the bending and straightening of your arms as you lower and raise your hips 10 to 12 times.
Core
Step 1
Lie on your back on the floor. Bend your knees. Place your feet flat on the floor and your hands behind your head with your elbows pointing out to the sides.
Step 2
Exhale, contract your stomach and lift your head, arms and shoulders off the floor. Look at the ceiling as you perform your situp.
Step 3
Inhale and lower your head, arms and shoulders toward the floor. Keep your head from touching the floor until you complete your final repetition.
Step 4
Continue to lift and lower your head, arms and shoulders to complete 10 to 15 situps.
Legs
Step 1
Perform forward lunges. Stand tall with your feet underneath your hips and your arms straight along your sides.
Step 2
Step forward approximately 3 feet with your right foot. Place your right foot on the floor.
Step 3
Inhale and bend both knees as you lower your body toward the floor.
Step 4
Exhale and straighten your legs. Push off the floor with your right foot to return to start position.
Step 5
Repeat the lunge on your left leg. Complete 10 to 12 lunges on each leg.
Tips and Warnings
- Begin with one set of each exercise. As your strength improves increase the number of sets to two or three.
Things You'll Need
- Chair
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