Calisthenics are exercises that are performed without the use of special equipment. Only your body and gravity provide resistance. Calisthenics focus more on the cardiovascular aspect of exercise -- getting your heart pumping and pulse rate up -- to burn fat and build muscle. If you're looking to improve your fitness without investing in exercise equipment, calisthenics are a great way to begin. Always consult a doctor before beginning a new exercise program.
Warming Up
Warming up with appropriate stretching is essential to get your body ready for a workout and to avoid potential injury. Start by standing with your feet shoulder-width apart and stretching your arms up above your head and back as far as you can comfortably go. Then, reverse the direction and bring your arms forward, bending at your waist until you're reaching for the floor. Roll your body back up to standing and extend your arms out to either side. Reach your left arm above your head as your right arm reaches for the floor on your right side, then reverse. Remember to breathe and move slowly through each stretch as you change positions.
Exercises
After you've warmed up, move into your calisthenics routine with any of these exercises. Lunges get your hip flexors working and target your glutes and thighs. Squats, which should be taken deeply, help to increase thigh strength. Situps and crunches target the abdominal muscles and improve your core. Pushups focus on upper-body and core strength. Dynamic exercises, such as jumping jacks and running in place, get your heart rate up and burn calories.
Increasing Difficulty
Once you're feeling comfortable in your calisthenic exercises, you can begin to increase the number of repetitions or "reps" that you perform of each movement. You can also challenge yourself to take positions deeper and hold them for a longer time. Keep track of your hold times and the number of reps you can complete in your first set of calisthenic exercises, and challenge yourself to increase those numbers every time you exercise. By constantly increasing the difficulty, you avoid plateauing with your workout plan.
Cooling Down
Cooling down after a calisthenics routine is as important for a safe and productive exercise session as warming up. Once you've completed your ideal number of calisthenic exercises, begin a cool down stretch that can include the same stretches you used to warm up. Pay attention to any soreness or discomfort you might be experiencing at the end of your workout. Remember that a certain amount of soreness and pain should be expected when beginning a new exercise routine.
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