Drop and give do fifty pushups! No? What do you mean no? Well, still, wise choice. Luckily, we have some suggestions for you on a more manageable routine.
Calisthenics in general is a great route to go to when it comes to exercise. Freedom to work around your busy schedule, no need for expensive equipment, and you can struggle in private rather than face the gym (which can seem daunting some days).
Plus you can wear those comfy sweatpants from the 1980’s that are sinfully comfortable but you might never wear outside. With calisthenics you can work at your own pace where you feel comfortable. Start small.
Remember gym class? Rather, between the anxiety, hormones, and teenage angst? The basic exercises you learned then can come in handy when it comes to getting fit now.
FitAddict’s Calisthenics Workout Routine
This. Is. Imperative. Whether you’re doing something you learned back in the day like a ballet class or through improvising, begin every workout with a stretch.
20x The simple movement to get your blood pumping is a good way to warm up. While the jumping may not go directly into building as much muscle strength as the other exercises, the movement will help with burning off fat and with the right posture will prep the rest of your muscles for the rest of your workout.
5x Five push-ups you say? Why yes. The number may seem small, but the effect is certainly not something to sneeze at. We are talking about normal push-ups, not the modified ones from your knees. The regular push-ups work not only your arms and shoulders but your chest and core too. If you are going to substitute the modified push-ups, then double the amount.
5x Working your back as well as your arms, pull-ups are great for your upper body. A word to the wise? Make sure to test the bar you use to complete this exercise… not that we would know anything about crashing to the ground in an undignified heap. Nope. Not at all.
10x For the forever dream of the perfect abdomen! This exercise helps strengthen and stabilize your core. This is good not only for aesthetics, but for balance and reducing the chance of lower back problems.
5x These are a go to exercise for anyone wanting to improve their lower body. Remember to keep your torso straight!
10x Keep your whole leg tense when doing this exercise for added (if minimal) toning to the calf. If you are on your back tense your abdomen for part of the lift for extra benefits.
Increase by increments of five after a couple of weeks.
There is a warning we need to give you: know which muscles you are working for each exercise and focus on control over speed. If you want stronger arms for instance it may surprise you that the pull up exercise may do better work for your back muscles when done properly. Doing a few of these exercises in this Calisthenics Workout Routine with controlled movements will give you more of a benefit than doing three times as many at a swifter speed.