Incorporating calisthenics into your workout can provide so many benefits and best of all, you only need your own body weight resistance to do them. Calisthenics are simple exercises that you can do using only your body as resistance. You can increase your body’s overall strength and flexibility. The military is big on using calisthenics as a warm up before a run. Here is an example of a calisthenics workout:
Arm rotation – Stand with both arms stretched out horizontally. Make small circular motions forward for a minute or so and then reverse direction.
Hip rotation – Stand with your hands on your hips and slowly rotate your hips clockwise for a minute or so, then reverse direction.
Knee rotation – Bend and place your hands on your knees with your feet together. Slowly rotate clockwise for a minute or so, then reverse direction.
Side straddle hop (jumping jack) – Start at a standing position with arms at your side. As you hop up, your feet spread apart while simultaneously clapping your hands above your head, then return to the standing position.
Push up – Start off on the ground with your hands should width apart. Try to keep your back straight, you don’t want your butt sticking up in the air. Raise and lower your body using your arms.
Crunches – Lay on your back with your knees in a 90 degree angle. Place your hands under your head for support and life up slightly using your stomach muscles. It is not a full sit-up.
Flutter kicks – Lay on your back with your hands underneath your buttocks. Raise each leg one at a time at least 6 inches from the ground. Sort of the same kicking motion your legs would make if you were swimming.
Those are just a few to get you started. There are several more calisthenic moves that you can add. It is a great way of warming up before doing strenuous exercise such as a 2 mile (or more) run. Performing calisthenics as well as a good cardio routine like running 5 days a week will shed pounds and keep you in excellent shape.
After performing such a routine for a solid 2 months, I shed fat and put on lean muscle. I was at my ideal weight and lost several inches. It is one of the best ways I know how to stay in shape.