Calisthenics may be the ideal solution to your muscle-building dream. You don't need to go to the gym or buy any equipment, because calisthenics are done with only your body weight. Well-known calisthenic exercises you may already be familiar with include sit-ups, pull-ups, push-ups, chin-ups and other exercises that don't end with "up." But why be boring? Try some total body calisthenic exercises to build muscle and burn calories.
Step-Up to Press
Step 1
Stand in front of a sidewalk curb, aerobic step, or stair with your feet placed hip-width apart. Raise your arms to shoulder height. Bend your elbows at right angles and point your fists forward. Pull your shoulders down and back. Keep your wrists straight. Look forward, with your chin parallel to the floor.
Step 2
Step your entire right foot on top of the curb or in the center of the step. Raise a bent left knee up toward your waist. Press your arms straight forward as you lift your left knee. Keep your back straight and do not lean forward.
Step 3
Step your left foot back to the ground, then step your right foot back down next to your left. Pull your arms back to the starting position at the same time you step your feet down. Do 12 step-up to presses raising your left knee, and then do the same number of reps lifting your right knee. For balance, make sure the foot you step up with is always entirely flat on the stair before you raise the opposite knee, recommends the National Academy of Sports Medicine (NASM).
Excavator Squat
Step 1
Stand with your legs shoulder-width apart and your feet parallel to each other. Straighten your arms in front of you at chest height and clasp your hands. Press your shoulders down and look forward, with your chin level to the floor.
Step 2
Bend your knees and lower your hips toward the floor. Reach back with your hips as if aiming for a chair to sit on. Do not let your knees go past your toes. Bend forward at your waist and reach your arms between your legs. Reach as far as you can behind you with your back slightly rounded and relax your neck down.
Step 3
Stand back up straight and raise your arms overhead. Press your shoulders down away from your ears. Look straight ahead. Keep your arms straight throughout the exercise. Do 12 to 20 reps.
Tips and Warnings
- You may increase the difficulty of the step-up to press exercise by holding dumbbells in your hands, wearing wrist weights or wrapping a resistance band behind your back as shown in the February 2010 Shape magazine article, "The $5 Tool That Gets You Firm." Increase the challenge of the excavator squat by holding a medicine ball, kettle bell or dumbbell in your hands as recommended in the December 2009 Shape magazine article, "6 Moves to Your Best Butt."
References
- "Shape;" The $5 Tool That Gets You Firm; Janet Lee; February 2010
- "Shape;" 6 Moves to Your Best Butt; Janet Lee; December 2009
- "NASM Essentials of Personal Fitness Training;" Michael Clark, Scott Lucett, Rodney Corn; 2008
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