calisthenic exercises calisthenic workouts

Calisthenic Workouts – No Gym? No Problem!

Calisthenic Workouts

Let’s face it, gym memberships can cost a lot of money, which leads a lot of us to think that in order to get in some kind of good shape and to get a good workout in one must have a gym membership. Wrong. You can have the body you have always wanted without shelling out a small fortune every month with calisthenic workouts.

How is this possible?

Calisthenic exercises are considered some of the most efficient exercises. Rather than using weights or fancy machinery, you’re simply taking advantage of your own body weight and using it as resistance. Calisthenics workouts are without doubt a great way to tone up your physique and build body mass.


Calisthenic Workouts

Here are three easy calisthenic workouts to lose some of that unwanted fat and quickly tone up. They can be carried out literally anywhere you have a bit of space, to get started at a minimum try one workout per day:


Calisthenic Workout Routine #1 – Legs


Squats – An ideal exercise, given they target all of the muscles in your lower body but still stretch chest and shoulder muscles at the same time. All you have to do is stand with your feet about shoulder width apart with your hands resting behind your head. Next, extend your elbows backwards, lifting your chest up, and bend your knees and squat until your thighs line up with the floor below. Put your weight on your heels and lift.

*Do 10 of these, rest and repeat 3 times.

calisthenic workouts calf-raises-LF

Calf Raises – Find a stepping stool or hold onto a chair for balance. Stand on your right foot and lift your left leg behind you. Proceed to contract your calf muscles of your right leg and slowly raise your heel until you reach your tip toes. Hold this for roughly two seconds then lower your heel down to the floor.

*Do 15 reps per side, rest and repeat 3 times.


Side Lunges – Stand up straight with your legs about hip-width apart, hands on your hips, and feet angled slightly outward. Step out a little bit to your right, keeping your left leg in the same spot. Then, lower your right leg out and bend your left. Avoid bending past your toes. Hold it for about 15 seconds then push off your right heel to get back to the original position. Return the same process on your left leg.

*Do this 10 times for each leg, rest and repeat 3 times.


Calisthenic Workout Routine #2 – Chest and Abdomen:

 calisthenic workouts Basic-Crunches-LF

Crunches – Lie on your back with your legs bent and feet lying flat on the floor. Place your hands on the back of your head gently with your elbows extended outward. Tighten your abdomen, or upper stomach, and curl your upper body forward, as if you were trying to meet your knees. But avoid lifting your upper body up from the ground, like a sit up. When curled, hold this position to the count of five then lower yourself back down to the floor.

*Do 25, rest and repeat 3 times.

calisthenic workouts push-up-LF

Push Ups – One of the most commonly done calisthenic exercises, much like crunches and sit ups. These tone up both the chest and upper arm area. The process is simple. Lie on the ground with all your weight on your arms. Rely on them to support you. Your hands should be placed directly underneath your shoulders and fingers pointed forward. Your body must be extended in a straight line. Bend your arms and lower your chest until your are just about an inch from the floor. Lift your body upwards to the beginning positions.

If this is too strenuous, bend your knees and rest them on the floor. Proceed with the same process.

*Do 10-15, rest and repeat 3 times.

calisthenic workouts Basic-Plank-LF

Planking – Targets the abdomen and lower back. Place yourself in the standard full push up position except with your arms bend and your weight resting on them. Elbows and forearms must rest flat on the floor. Next, raise your hips until your body creates a straight line. Hold this position for between 30-50 seconds, breathing deeply and evenly the whole time and maintaining a tight gut, then release and rest on your knees.

*Do this about 3-5 times.


Calisthenic Workout Routine #3 – Back:

calisthenic workouts dorsal-raises-LF

Dorsal Raises – Just lie on your belly with your arms resting in front of you, head on the floor. Lift your head and chest 6 inches above the floor then return to the starting position.

*Do 5 of these, rest and repeat 3 times.

calisthenic workouts chin-ups-LF

Chin Ups – Find a sturdy overhead bar to hang onto it, body fully extended. Bend your arms and pull yourself up until your chin is above the bar. Slowly lower yourself down to to the original position and repeat.

*Check out our review of the Powerbar Doorway Chin Up Bar*

*Do 10 reps, rest and repeat 3 times.



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