Why do it?
As no equipment is needed, it’s free and you can do it anywhere. Calisthenic training is a great way to increase muscle mass, strengthen your core muscles, strengthen bones and build stamina and flexibility.
How to do it
Try this simple calisthenics workout if you’re just starting out:
1. Pushups – This exercise will build strong chest, triceps and shoulder muscles. Get into a high plank position. Place your hands firmly on the ground, directly under shoulders. Begin to lower your body—keeping your back flat and eyes focused about three feet in front of you to keep a neutral neck—until your chest grazes the floor. Push back up. Repeat 8-10 times. Rest and repeat.
2. Squats – To strengthen your legs. Start standing with your feet slightly wider than hip width apart and toes facing forwards. Bend the knees until thighs are parallel with the floor, keeping most of the weight back in the heels. Squeeze the buttocks and push hips forwards as you return to standing. Repeat 8-10 times. Rest and repeat.
3. Plank - Place forearms on floor with elbows under shoulders. Place legs together with forefeet on floor. Raise body upward by drawing navel into spine and straightening body in straight line. Hold position for 20-30 seconds, building up to 1 minute as you become stronger. Repeat twice.
Mix up your training so each week you do a few sessions to challenge your cardiovascular system - like jogging, brisk walking, swimming or cycling and a few sessions of strength training to increase muscle mass and strength.