Calisthenics are bodyweight exercises that can be performed just about anywhere. Often derived from gymnastic movements, calisthenics are used by military personnel, law enforcement officers, professional athletes and keep fit enthusiasts alike. Some calisthenics are easier than others but there are a number of exercises that are very demanding and can be considered hard-core.
Handstand Pushups
Handstand pushups are very demanding, target your shoulders and arms and require good balance. Place a cushion on the floor next to a wall. Squat down and place your hands on either side of the cushion with your fingers pointing forward. Kick your legs up so that you are completely inverted with your heels resting against the wall and your arms are straight. Look down between your hands. Bend your arms and lower your head to touch the cushion. Press back up to full arm extension. Once you have developed sufficient strength to perform multiple repetitions of this exercise, try to rely less on the wall for balance until you are able to perform this exercise unsupported.
Dragon Flags
This very hard-core abdominal exercise is popular amongst martial artists and gymnasts. Lie on your back on an exercise bench. Place your hands next to your head and grip the bench firmly. Kick your feet up toward the ceiling so that your weight is resting on your shoulders only and your body is vertical. Keeping your abs as tight as possible, slowly lower your legs down toward the floor while keeping your body off the bench. Your aim is to get your legs horizontal while ensuring that only your shoulders are touching the bench. Return to the starting position and repeat. Once you have mastered this exercise, make it more challenging by wearing ankle weights.
Side To Side Pullups
Side to side pullups are a popular exercise with strong-armed rock climbers as they are considerably more demanding than regular pullups. Grasp a overhead bar with a shoulder-width overhand grip. Hang with your arms straight and your feet clear of the floor. Bend your arms and pull yourself up and across so that your chin touches your left hand. Keeping your chin above the bar, pull yourself over to touch your chin on your right hand. Extend your arms and return to the starting position. Perform another repetition but this time reverse your direction of travel. Continue alternating sides for the duration of your set. If you can preform more than 10 repetitions of this exercise, tie a weight around your waist or wear a weighted vest.
One Arm Pushups
For many exercisers, performing one arm pushups is a major fitness goal. This hard-core exercise will challenge your arms, shoulders, chest and abs. Squat down and place your hands on the floor. Walk your feet back and into the regular pushup position. Spread your feet wide apart. Place one hand directly below your chest and place your other hand behind your back or on your hip. With tight abs, bend your arm and lower your shoulder down to your hand. Keep your elbow tucked in close to your ribs. Press back up and then repeat. The narrower your feet, the more demanding this exercise becomes. Make this hard-core exercise even more challenging by elevating your feet on a 12 to 18 inch high box or wearing a weighted vest.
References
- "Never Gymless : An Excuse-free System for Total Fitness"; Ross Enamait; 2006
- "Training for Warriors: The Ultimate Mixed Martial Arts Workout"; Martin Rooney; 2008
- "You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women"; Mark Lauren; 2010
- "Fit to Fight: An Insanely Effective Strength and Conditioning Program for the Ultimate MMA Warrior"; Jason Ferruggia; 2008
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