Having to pay for a gym membership can get pretty pricey, especially if you’re not attending. What if you could just work out at home or the park? Well, I want to introduce you to calisthenics, a type of workout routine that uses your body as the weight. You can do this almost anywhere you have space, and it’s a lot easier than you think. One great advantage that Calisthenics have overweight lifting according to Shape.com is “Calisthenics involves using the entire body and not emphasizing certain muscles over others.” Here are some of the workouts you can do without lifting weights.
Upper body:
Push-ups – Push-ups are one of the most popular routines you can do. Push-ups involve being parallel to the floor, arms should width apart, and declining your body back to inclining to the rest position. Push-ups focus on the chest and shoulders. If you’re starting off, try doing 3X10 and as you get better, add 5 more pushups for every set. This will ensure you’re intensifying your routine as you get stronger.
Pull-ups – Pull-ups can be pretty tricky and are one of the hardest routines to perform. Although, this one of the best routines to build arm strength, stamina, and back. Check out your neighborhood park and find some monkey bars. If none available, you can buy a pull-up bar for your door for about $20. If you’re new to pull-ups try 3X3 and add 3 for every time you get better. Soon enough, you’ll be a pull-up master.
Triceps dip – Don’t forget those triceps! Tricep dips consist of an object, like your couch or chair. First, you face away from the object, take a few steps forward; set your hand on the object while declining your legs in front of you. You then bend your arms down and spring back up to the rest position. Perform 3X10 and add 5 as you get the jiffs of it.
Lower body:
Squats – Never skip leg day, never! Squats are a very effective way to gain strength in your quads and glutes and are very easy to perform. All you do is stand up straight, arms out in front of you, and bend your knees until you’re parallel to the floor, then back up. you can 3X15 if starting out then adding 5 more as you begin to progress.
Lunges – Lunges are quite simple to execute but they sure do pack a punch. To perform this routine, all you do is step one leg out in front of you, bend it and don’t let your knee from your other leg touch the floor. You then interchange each leg and repeat the process. Try doing 3X15 then add 5 as you improve. For more advanced lunges, you can also do it stepping backward.
ABS:
Sit-ups – The body part that the girls love the most, sit-ups, whether in the gym or not; is still one of the most effective ways to obtain a strong core. All you do is lie down on your back, bend your knees while our feet stay planted on the floor, and lift your v body up while placing your hands behind your head. The trick is to make sure you harden your tummy for better results. Do 3X10 and add 5 to intensify the workout.
Planks – Planks, an enemy for all of those who wish to have rock hard abs, is one of the toughest routines to achieve. However, don’t be feared. Practice and perseverance is the key to getting better. To begin, you lie down on your stomach, legs together, and lift up with your elbows and hold still for 30 seconds to a minute. Try doing three sets and rest for about 30 seconds in between. As you get better, add 10 seconds after every set and no time, you’ll have no shame taking your shirt off at the pool.
Bodyweight workouts are easy, cheap, and show results. If you’re looking to build mass though, then this might not be for you. However, if you want to build strength for your entire body, then this is perfect. Repetition and persistence are key for the best results of any workout. So since you’re knowledgeable about calisthenics, give it a try and see results.
