Calisthenics is a popular form of exercise that allows you to really get that toned and chiseled body that you’ve always wanted without having to make use of scary and expensive exercise equipment. Calisthenics is essentially bodyweight exercises that challenge your body in various positions and motions.
Probably, the only thing that you will really need to do all of these exercises within your home is a horizontal bar. Make sure that you pair a rigorous exercise routine with a clean and healthy diet for you to get that toned body that you’ve always been craving for.
You don’t have to sign up at any gyms. You don’t have to buy those workout videos that you see online. You can just refer to this article for a full-body exercise that you can actually do within the comforts of your own home with minimal supervision. All you really need is your will and determination to be a better version of the person that you were yesterday.
That’s essentially what fitness is all about after all. It’s about trying to be better people every single day that we have on this earth. Do a quick warm up to get that heart pumping and break a sweat a little bit.
Stretch out those tight muscles to make sure that your body is primed and ready for the workout that you’re about to take part in. Even doing this routine as few as 3 or 4 times a week will be enough to reap some very dramatic results.
The plank is one of the simplest and yet most effective core exercises out there. All you really need is a floor and you will be good to go. In order to perform a plank correctly, just place yourself at the top of a push-up position with your wrists directly underneath your shoulders with your hips squared towards the floor.
Engage your core – the butt, the front abdomen, the side obliques, and the lower back – as you try to maintain a straight line from your head to your heels. Hold a plank for as long as you can and then take a 1-minute rest. Perform 5 sets of max effort planks.
2. Squat Jump
Now, it’s time to work on the leg muscles and your cardiovascular capacity. The squat jump is a great movement that recruits the use of various muscle groups. Compound movements like this which make the use of different muscles are great for efficiency in fat and calorie burning. Start by standing up in a fully upright position with your feet slightly outside of your hips.
Then proceed to squat down while keeping your chest upright and core engaged. Once your hips pass that 90-degree horizontal plane, immediately explode upwards into a jump and land with both legs engaged. Perform 3 sets of 15 reps for this movement.
A push-up is another great example of a compound movement that makes use of different muscles groups to maximize calorie burning and muscle strengthening. Start the movement in a strong plank position.
While hinging at your elbows and keeping them close and tight to your body, slowly descend your chest to the floor. Tap your chest on the floor lightly and then use your arms to explode back upwards to the plank position. Perform 3 sets of 15 reps for this movement.
Lunges are a great way to work out the leg and butt muscles. They offer explosiveness that will translate to better speed and efficiency when you run or walk. Start the movement in a fully upright position with your hands at your side and your feet slightly outside of your hips.
Then proceed to lunge forward with one foot while the knee on the other leg gently taps the floor. Go back into a fully upright standing position and repeat the movement with the other leg. Perform this movement for 3 sets of 12 reps per leg.
This might not be a movement that is everyone’s cup of tea but it’s still one of the best ways to strengthen the upper back and arm muscles of the body. It’s also a movement that requires substantial core engagement. In order to perform a pull-up, you will need a horizontal bar which you can hang on to that would have your feet suspended in mid-air.
Start by gripping the bar with hands slightly outside of your shoulders. Recruiting your back muscles and biceps, pull yourself up until your chin is completely over the bar. And lower yourself back down until you’re back in a dead-hang position with your arms fully locked out. Perform 5 sets of 5 reps for this exercise.