exercise tips | 4 min read
How to use Calisthenics in your Exercise Program
Learn to do the 8 most common calisthenic exercises well
Calisthenics is a group of exercises that are done with only your body weight.
The only weight we are guaranteed to move for the rest of our lives is our body weight.
So why not learn how to move our own body weight well first? When done well and in the right form, calisthenic exercises can be very challenging. In this blog post, we will go over the most common calisthenics exercises and how to do them well.
At the end of the post, we have included several 5 min exercise videos of calisthenic programs ranging from beginner, intermediate to advanced which you can try.
[1] Squat
This is probably the most well known calisthenic exercise. It’s also one of the most functional because we all need to sit or pick up something at some point in our day to day activity.
Start: Standing with feet shoulder width apart
To do it well:
• Initiate movement by bending hips first quickly followed by bending knee
• Keep core neutral (no rounding back)
• Try not to let knees go past toes
• Try to keep knees in line with toes
[2] Lunge
Also a popular calisthenic exercise which is great for strengthening your glutes (butt) muscles.
Start: Standing with feet shoulder width apart
To do it well:
1) Initial movement stepping forward with 50/50 weight distribution between front and back leg
2) Slowly lower your body down so both your front and back leg are 90 degrees
3) On way back up, push with front leg
4) Keep knees in lines with toes and do not go past toes
[3] Push Up
Great chest and arm exercise along with core exercise if done properly.
Start: On your stomach with hands in line with shoulder but slightly wider than shoulder-width apart and toes curled underfoot
To do it well:
1) Firm up the deep core slightly before starting. Learn to how to do that here.
2) Initial movement by pushing hands against ground with absolutely no pressure in the back
3) Avoid shrugging shoulders during this exercise
4) Keep body aligned straight the whole time. No arching of back.
Modifications:
- Wider the hands, the more it works the chest. The closer the hands, the more it works the triceps.
- Start on knees if starting on toes is too hard
[4] Front Plank
Similar to the push up but instead of moving, you are holding one position. Great core exercise.
Start: On your stomach with forearms directly under shoulders and toes curled underfoot
To do it well:
1) Firm up the deep core slightly before starting. Learn to how to do that here
2) Initial movement by tensing the core and pushing slightly with shoulders
3) 50/50 weight distribution between arm and leg
4) Keep body aligned straight the whole time. No arching and absolutely no pressure on back
Modifications:
- Start on knees if starting on toes is too hard
[5] Side Plank*
Great compliment to the Front Plank in working the side outer core muscles. *Do not do this exercise if you have shoulder problems
Start: On your side with forearms directly under shoulders and legs stacked on top of each other
Tips:
1) Firm up deep core slightly before starting. Learn to how to do that here
2) Initiate movement by pushing leg and arm equally into the ground
3) Keep body straight and hips stacked on top of each other
4) Don’t twist body
Modifications:
- Start on knees if starting on feet is too hard
[6] Sit Ups
A more old-school exercise for the core but is still very effective in working the core
Start: On your back, knees bent and hands behind head
To do it well:
1) Firm up the deep core slightly before starting. Learn to how to do that here
2) Initiate movement by imagining trying to lift back off the ground and chest towards knees. Do not use arms to yank on your neck
3) Should not feel any pressure in the back
4) Finish by touching your elbow to your knee. Slowly lower yourself back to the ground. Do not just drop back to the ground.
Modifications:
- If too hard, start with the crunch (lift back off the ground only slightly)
[7] Calf Raises
This calisthenic exercise is great for runners or anyone that does jumping sports.
Start: Shoulder width apart, on flat ground
To do it well:
1) Hold on to something for support first (ie. wall or counter)
2) Initiate movement by pushing toes down to lift heels
3) Focus on controlling movement and try to keep ankle straight (don’t round feet)
4) Should feel muscle activation in calves
Modifications:
- Do this exercise off an edge of a step
[8] Jumping/hopping*
If you really look back your day, very few of us actually jump on a day to day basis. This exercise is great and can really increase your heart rate. The jumping jack and burpee are harder versions of pure jumping. *Work on calf raises and squats first
Start: Shoulder width apart, on flat ground
To do it well:
1) Initiate movement by starting a slight squat first
2) Imagine pushing into the ground by extending the hip and knees and pushing with your calves (heel raise).
3) Start with a low first and progress to jumping higher
3) Land on feet as softly as possible
Modifications:
- Add arm and leg movements (ie jumping jack)
- Hop on one leg
Calisthenics Programs
Now that you know the basic and if you can do them pain-free, you can try the calisthenics program we designed.
There are three 5 minute programs below. It is recommended you go through the programs in order first from the beginner video and then pick the level that you are ready for. Repeat each video 2-3 times for each session. Enjoy!
Disclaimer: Be sure to get cleared for exercises by a healthcare professional before attempting any exercise program to ensure safety. Any exercise, no matter how easy or hard, has a risk of injury so if attempting any exercise program, find out if you are ready for it first.
Beginner Calisthenics Program
The basic program. Master the basics first.
Intermediate Calisthenics Program
After mastering the basics then progress to something more challenging.
Advance Calisthenics Program
Do this with good form and you will definitely get a challenging workout
Your Friendly Neighbourhood Physio,
Manni (@ptmanni)