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Calisthenics & Circuit Training How to Use Calisthenics in an Exercise Program How to Do a Basic Calisthenic Training Routine
 
Calisthenics may be easy to do, but creating a workout that maximizes their benefit takes some planning. Randomly moving from exercise to exercise without regard to the number of reps you perform and intensity at which you perform them won’t let you improve your fitness in a systematic, progressive manner. Keep a workout chart to track your calisthenics training for the best results.


Write a list of the calisthenics you will do, dividing them into upper-body, lower-body and core exercises. Some might work two or all areas of your body. Include variations of exercises, such as crunches and reverse crunches, squats and jump squats and pullups and kipping pullups. Include pushups, situps, pullups, chinups, burpees, mountain climbers, V-ups, hip raises, dips, crunches, running stairs, jumping rope, squats, lunges, heel raises, cross-body toe touches and jumping jacks.


Create a workout plan that consists of 30 to 60 seconds of one exercise, followed by 15 to 30 seconds of rest, then immediately starting another exercise. Write a list, in the order that you will perform the exercises. Alternate upper-body, lower-body and core exercises. For example, start with squats, move to pushups, then perform crunches, then lunges, pullups, bicycle kicks and so on.


Warm up for several minutes at a moderate intensity with jumping jacks and jogging in place to elevate your heart rate and stretch your muscles. Do not hold stretches, which can decrease your power and vertical leap for up to 20 minutes.


Begin your workout performing your exercises using the intensity that will meet your workout goal. Perform the exercises slowly, using as much muscular effort as possible, if your goal is muscle building or muscular endurance. Use muscular effort to raise you and lower you all the way down, pausing at the top and bottom of each repetition to make them more difficult. Perform the exercises quickly, letting your momentum assist you at the top and bottom of each rep, if your goal is to create a high-intensity cardio workout. Use less muscular effort, such as letting your weight drop you down after a situp, dip or chinup.


Perform two to five sets of each exercise during your workout, depending on the time you have available. Perform three to five sets of the same exercise in a row if you are performing the calisthenics slowly, for muscle-building results. Change exercises each set, rather than performing three or more sets of one exercise in a row if your goal is calorie burning, to prevent muscle fatigue. Don’t repeat exercises during a cardio workout if you have enough to use to fill your entire workout time.


Cool down by walking in place and performing slow arm circles for several minutes until your breathing is close to normal. Finish your workout with a stretch of your muscles, holding each stretch to the point of slight strain and holding for 30 seconds.





