If you are short on money and equipment, try calisthenics to increase strength, endurance and flexibility. Calisthenics are exercises traditionally done with body weight and minimal, if any, equipment. Start with eight to 12 repetitions to develop strength and endurance. Increase to three sets when you can with correct form and technique. Do fewer repetitions and more sets to increase strength. Do three or more sets of 12 to 15 repetitions of the cardiovascular calisthenic exercises to increase endurance and caloric expenditure for weight loss when body weight exercises become less challenging.
Upper Body Callisthenics
Upper body calisthenics are also multi-joint exercises. To perform pullups correctly, grasp a bar overhead slightly wider than shoulder-width using an overhand grip; make sure the bar will support you. Pull your body up until your chin clears the bar. Refrain from swinging during the pullup, lower your body completely and repeat. Pushups strengthen your chest, triceps, anterior shoulder and back. Start on your toes or knees with your hands under your shoulders or slightly wider. Keep your chin towards your chest to align your head and neck. Lower your chest within 3 inches of the floor without sagging your back. Push up and repeat. Dips strengthen the back of your arms or triceps. Place your hands on a deep step with your bodyweight distributed on your hands and heels with hips bent at 90 degrees. Slowly lower your bottom toward the floor without touching. Push up with your arms and repeat. o as many repetitions as you can tolerate for all the exercises.
Core Calisthenic Exercises
Abdominal curls improve abdominal strength and endurance. Lie on your back with your knees bent, feet flat on the floor and elbows out to the side with your fingertips behind your earlobes. Inhale through your nose, exhale through your mouth, drawing your belly button toward your spine contracting your abdominal muscles and lift your shoulder blades from the floor. Return to the starting position and repeat. Strengthen your back with back extensions. Lie face down, with your arms at your sides and eyes looking straight down. Lift your torso keeping your hips in contact with the floor. Return to the starting position. Do three sets of eight to 12 repetitions for both exercises.
Lower Body Calisthenic Exercises
Strengthen your thighs and buttocks with multi-joint exercises like squats and lunges. Perform squats by placing your bodyweight on your heels and bending your hips and knees no lower than a 90 degree angle with your trunk upright. To do lunges, stand with your feet hip width apart. Step forward with your right leg landing on your heel and bend your front and back knee no more than 90 degrees with your trunk upright. Allow your back knee to bend and lower 2 to 3 inches from the floor with the heel pointing toward the ceiling. Push off your front leg to return to the starting position. Do three sets of eight to 12 repetitions of both exercises.
Cardiovascular Calisthenic Exercises
Jump rope or do jumping jacks to warm up for your exercise program or as part of your cardiovascular workout to facilitate weight loss. Do these activities on level ground to decrease your risk of falling or injury. Perform these exercises over a period of time or do three or more sets of 12 to 15 repetitions to improve your endurance. Once you master correct exercise form and technique, you can exercise anywhere efficiently and effectively with calisthenic exercises.
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