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    Calisthenics

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    oik
    The document describes a variety of bodyweight exercises that can be done at home including planks, mountain climbers, jumping jacks, alternating high knees, walking lunges, squats, push-ups, laying down leg raises, Superman holds, and sit-ups. Planks strengthen the core and entire body by holding a static position on the forearms. Mountain climbers work the core and get the heart rate up by bringing each knee toward the chest in a plank position. Jumping jacks extend the legs and arms to work the whole body.

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    Calisthenics

    Uploaded by

    oik
    104 views3 pages
    The document describes a variety of bodyweight exercises that can be done at home including planks, mountain climbers, jumping jacks, alternating high knees, walking lunges, squats, push-ups, laying down leg raises, Superman holds, and sit-ups. Planks strengthen the core and entire body by holding a static position on the forearms. Mountain climbers work the core and get the heart rate up by bringing each knee toward the chest in a plank position. Jumping jacks extend the legs and arms to work the whole body.

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    The document describes a variety of bodyweight exercises that can be done at home including planks, mountain climbers, jumping jacks, alternating high knees, walking lunges, squats, push-ups, laying down leg raises, Superman holds, and sit-ups. Planks strengthen the core and entire body by holding a static position on the forearms. Mountain climbers work the core and get the heart rate up by bringing each knee toward the chest in a plank position. Jumping jacks extend the legs and arms to work the whole body.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    104 views3 pages

    Calisthenics

    Uploaded by

    oik
    The document describes a variety of bodyweight exercises that can be done at home including planks, mountain climbers, jumping jacks, alternating high knees, walking lunges, squats, push-ups, laying down leg raises, Superman holds, and sit-ups. Planks strengthen the core and entire body by holding a static position on the forearms. Mountain climbers work the core and get the heart rate up by bringing each knee toward the chest in a plank position. Jumping jacks extend the legs and arms to work the whole body.

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    © All Rights Reserved
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    PLANK

    A solid basis for any bodyweight workout routine - planks strengthen not just your
    core, but your entire body. 

    Your basic forearm plank is more challenging than being on your hands. Keep your
    forearms flat on the ground beneath you with elbows under your shoulder and neck
    in a neutral position. Press your elbows directly into the ground and squeeze your
    core and glutes, and hold for upwards of 10 seconds.

    Variation: Side Plank

    A great way to blast your obliques. Start on your side and place one forearm down
    with elbow below your shoulder and perform the same hold as a standard plank.
    Repeat on the other side.

    MOUNTAIN CLIMBERS
    This full-body workout strengthens your core and gets your heart pumping. Start in
    a plank position with hands down, keeping the core tight. Bring one knee as close
    to your chest as you can, then bring your foot back to resting and alternate. Do ten
    of each leg.

    JUMPING JACKS
    Most people know how to do a jumping jack - a great way to work your legs and
    get your heart pumping. When you jump, be sure to extend your legs just over
    shoulder-width apart and bring your arms together over your head. 

    ALTERNATING HIGH KNEES


    Running in place never felt so good. Stand with your feet hip-width apart, and one
    leg at a time bring your knee up to your chest and alternate at a sprinting or
    running pace. 

    WALKING LUNGES 
    Find a hallway and lunge your way into a better body. Keeping your back straight,
    lunge forward with one leg, ensuring the knee on the opposite leg does NOT touch
    the floor. Use the heel of the forward foot to propel your body into the next lunge,
    leading with the opposite foot. 

    SQUATS
    With feet shoulder-width apart and back straight, bend down slowly from the knees
    and lower your hips as far as you can. Then quickly reverse to the starting position,
    and repeat as many times as you can.

    Variation: Pistol Squats

    This advanced version of a squat uses only one leg at a time! With a narrow stance,
    hold your arms out in front of you and bend down using one leg and lift the other
    leg off the floor.

    PUSH-UPS 
    With hands beneath your shoulders and body straight, keep your core locked and
    lower your body to about 1 inch above the ground, and then extend back up.

    Variation: Wide Push-Ups

    Simply position your hands wider than your shoulders for this variation. This helps
    target your chest and shoulder muscles more directly than a standard pushup.

    Variation: Pike Push-Ups

    This advanced push-up is great at building shoulder and core strength. Keep your
    hands wider than your shoulders, and bend at the waist and lift heels off the floor
    so your body is a V-shape. Bend at the elbows to lower your head towards the floor
    and then back up.

    LAYING DOWN LEG RAISES


    Another great core strengthening exercise. Start on your back with legs straight and
    together. Tighten your core and raise your legs together as high as you can all the
    way up to the ceiling until your butt lifts off the floor. Slowly lower legs down
    with control, and repeat. 
    SUPERMAN HOLDS
    This “reverse plank” helps strengthen your back, but proper form is incredibly
    important so you don’t injure yourself. 

    Lay down flat on your stomach with arms in front of you. Raise both your arms
    and legs off the ground, and hold for a few sections. You should feel your back,
    glutes, and hamstrings working. Return to the ground, and repeat several times.

    Be sure to keep your head in a neutral position and look down - you should not feel
    strain in your neck.

    SIT-UPS
    Last but not least, the humble sit-up. Your form is incredibly important when doing
    sit-ups, particularly if you have chronic back or neck pain. 

    Lie down on the ground with legs bent and feet either anchored or placed under
    something that will keep them from moving. With your hands behind your head,
    keep your core tense and sit up using the power of your hips and waist, keeping
    your neck secure.

    To lessen back strain, keep your lower back pressed into the ground and spine in a
    C-shape.

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