Calisthenics – Strength Training using Personal Body Weight as Resistance

Calisthenics have shown remarkable performance in new levels of rhythm and intensity. At certain times, there are exercises which have been accomplished using light handheld tools. It involves the wands and rings. Calisthenics has been created in Greece in ancient times. It had turned out to be popular once more at the beginning of the 19th century. At present, athletes for fitness training, officers for law enforcement, military personnel, and some people who want to stay fit utilize the exercises to keep themselves warm for tough sports. They can assist in developing the bodies. In the article of Alevemente, we will talk about calisthenics. 

Next, we will explore the guide of callisthenics. 

Guide to The Calisthenics 

We present the callisthenics for beginners which is effective in different areas of the body. It is a total workout for the body completely. We can calculate the exercise circuit. It needs to be repeated three times. The duration of rest is 30 seconds. It is the gap between every set of exercises. There is a rest of 3 minutes for every repetition of the circuit.  You will get a clear guide on calisthenics for beginners. 

Next, we will provide the details of 10 pullups. 

10 pullups

1. The first step is to stay erect in front of the exercise bar.
2. The second step is to grab the bar from top portion where the arms are greater than the width of the shoulder.
3. The second step is to utilize the muscles of the shoulder. The goal is to pull yourself. Then you have to take the head above the bar.

Next, we will provide details of 10 chin-ups. 

10 chin-ups

1. The first step is to stay erect in front of the bar for doing the exercise.
2. The second step is to grab the bar from below. The arms should be kept firm and it is quite close in comparison to the grip of the shoulder-width.
3. The third step is to take the help of biceps to lift yourself. Then you put the head above the bar.

Next, we will provide the details of 20 dips. 

20 dips

1. The first step is to stand within the dip bar. Then you have to utilize the arms along with the shoulders. The goal is to move yourself up this ground.
2. The second step is to move up the ground and bend down a little bit forward.
3. The third step is to bend the elbows in the backward direction. We have to utilize our tricep muscles to go up and then move downwards.

Those who fail to get the dip bar, can conduct dips over the exercise ball. They can also apply the bench for maintaining the feet over this ground. They need to keep the knees in a bent position at an angle of 90 degrees.

Next, we will provide the details of 25 jump squats. 

25 jump squats

1. The first step is to stay erect with the body looking at the front. You need to keep the feet in the same direction in the direct way. It is below the shoulders.
2. The second step is to shift the feet at some distance separate from the toes which is a little bit in the outward direction.
3. The third step is to Lower down the body in the squat position. You have to lower the hips in the backward direction. Then you have to move downwards at the time of bending of the knees.
4. The fourth step is to maintain the chest in the erect position. The face and head are kept in the front.
5. The fifth step is to make a deep squat. Then you need to explode fiercely above the jump.

We should not stretch the knees above the toes. It shifts the strain for a particular squat till the joints of the knee. It will be held responsible for the joints of the knee.

Next, we will provide the details of 20 pushups. 

20 pushups

1. The first step is to stand over the knees. Then you need to put the hands below. On the other hand, it is outside the area of the shoulders.
2. The second step is to make an extension of the legs at the time of holding the body above the arms. The position is the plank pose.
3. The third step is to be cautious about allowing the back to drop. The back portion may be kept over the air.
4. The fourth step is to keep the body down. Then you need to bend this elbows and it is near the body before the chest and it gets in touch with the floor.
5. The fifth step is to make the upper arms at an angle of 45-degree. It happens at the time the top portion of this body, which is kept in the position of lower pushup.
6. The sixth step is to stay stationary at the lower position for a while. Then you have to push backwards for the initial position instantly.
7. The seventh step is to bend the abdomen and it has been turned inside at the time of the full movement.

You will encounter different variables associated with the calorie count utilised during callisthenics. It consists of effort, intensity, age and weight. There are numbers which have been regarded as the average calories which have been spent at the time of callisthenics. The duration is approximately 30 minutes. It is essential to remember that 135 calories for a weight of 125 pounds. If the weight of person indicates 155 pounds, calorie count is equivalent to 167 calories. If the weight is 125 pounds, you have to spend 240 calories. Those who weigh 155 pounds, they need to spend 298 calories. A person weighing 200 pounds must spend 355 calories. Those who are facing health issues need the permission of the doctor prior to starting a new routine of exercise.

Next, we will provide the different forms of calisthenics workout. 

Different Forms of Calisthenics Workout 

Calisthenic exercises have been quite quick and it consists of the areas of the body. You carry out every exercise for a minimum of 10 to 12 times. You can achieve a lot if you want. It relies on the level of fitness.

Examples of calisthenic exercises 

• Trunk twists
• Jumping jacks
• Pull-ups
• Chin-ups
• Planks
• Sit-ups
• Lunges. 

Next, we will provide information on the calisthenics workout plan. 

Calisthenics Workout Plan

The program includes 21 days in their workouts and it consists of the days having active form of the rest. We have an idea that it will consume 21 days to create the new type of behavior. Under 21 days of the workouts, a person must begin to explore the positive outcome in a particular way related to the exercise and the transformation in the composition of the body.

A person must take the program for 21 days. It is the platform for the lifestyle based on fitness. It is going to offer the template which will be utilized after 21 days is complete. The goal is to form a personalized program.

The workouts has been created in the circuit mode. You will be responsible for a number of steps. Subsequently, you need to take rest before the repetition of the circuit. There is a rest between the different circuits. It is variable as per the level of experience along with the categories in the form of Levels 1, 2, and 3. 

• Level One is named the Beginner.
• Level Two is named as the Intermediate.
• Level Three has been named as the Experienced.

Next, we will communicate about equipment in calisthenics. 

Equipment Required

You must be present with a clock or stopwatch to maintain the time. 

Next, we will talk about the warmup exercise.

Warmup Exercise 

There are six dynamic stretches which has been modified to make a preparation of the body for different exercises like arm circles, body hugs, air squats, arms out torso rotations, and legs spread apart down to the right, middle and left. The extended position must be held for 5 to 10 seconds. 

The cardiovascular warmup is 10 to 15 minutes. You can participate in running, jogging or walking. 

Next, we are going to talk about the first week of exercise. 

First Week 

First Day 

The first day includes legs and glutes. The person should do 40 jumping jack, 20 lunge, 25 squat, 10 star jump and 10 reverse cross lunge. We need to take rest between the circuits. For the level 1, the duration of rest is 90 seconds. For the level 2, the duration of rest is 60 seconds. The period of rest for level 3 is 30 seconds. You need to repeat 3 times. A person has to cool down by having static stretches of 3 to 5 minutes. 

Next, we will talk about the second day. 

Day 2 

In day 2, you will do exercises of back, arms and abdomen. The exercise routine includes 15 burpees, 10 push-ups, 15 reverse snow angels, 40 mountain climbers, and 25 leg raises. 

Next, we will discuss about day 3 exercise. 

Day 3

On the third day, you need to practise triceps and obliques. The exercise routine includes 40 Russian twist, 10 push up to plank, 15 bench or chair dip, 30 second plank, and 40 crunch. 

In this way, you will reach day 7, which has been regarded as the rest day. You have finished the challenge. 

Next, we will share the opinion in the conclusion on calisthenics. 

Conclusion 

Those who are going to obey the 21-day calisthenics workout, must follow it for three weeks completely. You are going to get an amazing deal. Your anaerobic and aerobic fitness is going to improve significantly. There are different levels of strength which will improve. You are going to have primary modifications for the improvement of the physical appearance. The person will be improving the fitness in the form of the regular habits. It is important to set up the lifelong value of wellness.