Calisthenics Workouts

Personal 30 minutes Workout

Useful for warming up before stretching and adapt workout by removing or increasing repetitions to spend more or less time in the workout.

Stretch warmup x 2 / dancing

Flexibility

Neck: U, D, L, R
Shoulders: triceps, bicep
Waist: hula hoops
Legs:
- Lunge: quadricep, bow: hamstring, stride splits
- Side splits
- Feet circles
2 bridges

Minimal workout

Push ups, 3 sets, max reps - 15
Chin-ups, 3 sets
Crunches / v ups / tuck ups, 5 sets, 25 reps

Stretch Warmup

Source: bodybuilding.com workout example

Push ups, 3 sets, max reps - 15
Ham-Glute Raises, 3 sets, max reps - 15 / split jumps 15 / lunges 15
Squats cross fit style 40
Chin-ups, 3 sets, max reps - 3 / triceps dips x 10
Single Leg Squats, 3 sets, max reps - 12
Bench Dips, 2 sets, max reps - 15
Calf Raises, 3 sets, max reps - 20
Choose special workouts from additional exercise below
Upside-down Shoulder Press, 3 sets, max reps - 4
Crunches / v ups / tuck ups, 5 sets, 25 reps / around the worlds x 20 reps
Handstand hold max time - 30s - 45s
Neck, 3 sets, max reps
Plank / plank side to sides - 45s / 1 minute or 15 reps on each side
Optional - Shoulder/back strength and flexibility

Repeat 3 times, then move to other exercise. Aim for 12-15 repetitions

Shoulder opener exercises - see physiotherapy

One Additional Exercise
- Superman
- Banana rocks
- Hip rises
- Uggs - straddle / pike leg lifts x 25
- See below: Ab exercises below, any of the “tough” workout exercises below.

Example challenges

Source: Formerly on www.aimfitness.ca

Week 1: Sprints - 8mph @ 8 degrees incline - 20s sprint : 10s rest - how many can you complete?
Week 2: Tricep yoga plank - from knees - how long can you hold?
Week 3: Balance - toe touches -eyes closed- how many can you complete?
Week 4: Wall sit - how long can you tolerate the pain?

Do Anywhere Tough Workout

Source: Formerly on Livestrong.com article 15 toughest do anywhere workout moves, various slides

Tricep Step-Ups

This movement from the FIRE workout video builds, strengthens and sculpts lean and toned abdominals, shoulders and triceps. HOW TO DO IT: Start in the high plank position with both arms locked out, your back straight and aligned, and your core tight and strong. Without crumbling your midsection, come down on your forearms, one forearm at a time and hold here. Now, from the forearm plank position, move back up into the high plank position, one arm at a time. Repeat by alternating your leading arm. “It’s important to keep your neck long and your core steady. Don’t sacrifice form for speed,” says trainer Nicky Holender. To modify, do the movement from your knees instead of your toes.

Breakdance thruster: standing to high plank to breakdance one foot one hand opposites

While it’s definitely one of the toughest moves, it’s also considered one of the most fun to do. Breakdance Thrusters from the SOLDIER workout are a full body movement that calls on your neurological strength and memory. This move develops skill and overall coordination. HOW TO DO IT: From the standing position, bend down putting your hands on the ground and jump your feet back so that you’re in a plank position. Next, step one foot out to the side and bring the opposite leg under your body while lifting up the arm opposite to that leg. From here, kick back to a push-up position and then jump up to standing again. The key is to keep arms and legs as straight as possible when extended…and to have fun! To modify this movement, you can step one leg back at a time (instead of a full jump). Once done, repeat using opposite side.

Variation

Go front support, back support, front support etc.

Pike push ups: Inverted pike bent knees to bent arms

A deceiving movement, this exercise from the IRON workout video doesn’t look difficult, but it’ll call on all of your focus and strength to complete. Pike Push-ups are an upper body exercise, giving you toned and sculpted shoulders. HOW TO DO IT: Form an inverted V with your body by placing your hands on the ground, coming up on your toes and slightly bending your knees. From here, drive your head straight down towards the ground by bending your arms. Once you’ve gone as close as you can to the floor, come back up to the top of the inverted V. TIP: Keep your eyes focused on your shoelaces; this will keep your neck in the correct position. To modify, do the movement from your knees instead of your toes. If you’re feeling like an extra challenge (kudos to you!) lift one of your legs up behind you – your back and leg should form a straight line. Repeat on the other side.

Shoulder series: shoulder rotations, then to goal post with 90 degree arms front and back rotations, then to highway signalling arms up and down, then to wring it out with rotating arm to front and back.

The intent of this exercise is to warm-up for your shoulders, but as the heat builds – it becomes a challenging move in itself. The shoulder series helps you develop stronger shoulders, which help frame the body making your waist look smaller. HOW TO DO IT: The Shoulder Series is a 5-part exercise with 30 seconds of each movement (2 and a half minutes to complete the entire series). Start with Circles Forward/Back – the simple arm circles you remember from gym class. To do the next movement, Goal Post, create a 90-degree angle with your elbows bent at your side. Move your arms forward and down so they’re parallel with the floor and then back up. Next is Thumbs Together which involves bringing your arms up from the bent goal post position at your sides to directly overhead, touching your thumbs. Next, extend your arms straight out at your sides and Wring It Out by slightly rotating your entire arm to the front and then the back. Lastly, move into Pull Back by extending both arms out straight and pulling them toward the back of the room, repeating in pulses.

Fish out of water: side crunch with arm stabilizer

This isolated abdominal exercise requires only a small range of motion but delivers big results. This exercise from the IRON workout video builds overall core strength while toning your oblique and intercostal abdominal muscles. HOW TO DO IT: Start on the floor on your side (you may need a mat). Straighten the arm on the floor so that it extends above your head and place your opposite hand on the floor (for balance). Next, your straight-arm hand should come up slightly “waving at your feet” and at the same time, your feet should lift up off the floor to “wave at your hand.” Once done, repeat on your opposite side. To modify, bend your bottom arm so that your hand is now supporting your head when it’s elevated. Also, you can bend the knee of your bottom leg (putting your leg behind you) for added support and balance.

Hindu push-up: inverted V pike with bent knees plank, dive towards floor, then swing head up between arms. Body ends in arch and go backwards.

Another movement that will call on your focus and strength, the Hindu Push-up works your chest and shoulders while building strength and range of motion. HOW TO DO IT: Start in an inverted V by putting your hands on the ground, coming up on your toes and slightly bending your knees. From here, dive your head down towards the ground and then swing your head through between your arms with your body following. Once your body has moved through, you should end with your head and then body moving into an arch. From here, push your body back into the inverted V position and repeat. To modify, do this movement from your knees.

Split jumps: lunge, jump up and switch legs (mountain climbers). Knees stay above toes at lowest level.

This plyometric movement works your glutes and builds explosive power. It’ll challenge you and as Nicky says, “It’ll burn so good.” HOW TO DO IT: First do a lunge by starting in a standing position and then placing one foot behind you and lower your legs and body so that your back knee almost “kisses” the ground. Just as you reach this point, jump your body up and switch legs and move back into the lunge position on the opposite side and repeat. You can use your arms to help jump you up and keep your balance. TIP: Don’t let your knee to go past toes in the lunge position and keep your chest upright. To modify this movement, step back into the lunge (don’t jump) and then come back into standing and repeat.

Full leg circles

This movement tests your balance and improves your range of motion while engaging your glutes, abdominal and leg muscles. HOW TO DO IT: Put your arms out to your sides for balance. Stand on one leg and lift your other leg, bending at the knee. From here, extend the bent leg straight out and then rotate this straight leg out, around and back behind you before finally bringing down to the ground and repeat. Once done, repeat on the other side.

Circular mountain climber: high plank to legs alternating jump close to arms on the side.

You may have heard of mountain climbers but, Nicky’s souped-up version takes it up a notch. Circular Mountain Climbers increase range or motion in your lower body and help tone quads and abdominal muscles. HOW TO DO IT: Start in the high plank position and then take one foot and swing it out and around to the hand on that same side, getting as close to your hand as possible. Next, swing the foot back to center and immediately hop your other foot out and around to the hand on that same side. Continue this back and forth motion. To modify this move, remove the hop; just step your foot up toward your hand and then step it back to push-up position.

Plank jump runs: plank to jump feet close to hands (all 4s), then run back feet to plank

An overall kick-your-butt cardio exercise, Plank Jump Runs will get your heart rate up in no time and the interval structure of the workout will keep you burning calories even after you’re done working out. HOW TO DO IT: Start in the plank position with arms and legs fully extended. Next, simultaneously jump your feet up towards your hands and once they land, run them back until fully extended and then repeat. To modify, do a small jump forward, not all the way toward your feet.

Single leg jump squat: tippy toes on one leg, squat, touch floor with hands.

The movement is just like it sounds. The Single Leg Jump Squat in the EXPLOSION workout helps you develop explosive power while toning and strengthening your quads. HOW TO DO IT: From a standing position, slightly lift one foot off the ground behind you and then squat down and touch the ground with your hand. From the ground, come back up with a jump and then return to standing – and repeat. To modify, keep your back foot on the ground for balance (like a kickstand on a bike). Once done, repeat using opposite leg.

Rain dance warrior: Extend both arms with a bend in the elbow over your head and then sink your lower body down into the squat position while keeping your chest upright. From here, you jump and squat, jump and squat while turning your body in a circle. Once you’ve done completed a circle, reverse the direction.

This movement may be the genesis of Nicky Holender’s most famous line, “If those legs are shakin’, those calories are bakin’.” Targeting both your upper and lower body, this exercise promises to strengthen and tone your quads and shoulders all in one movement. While it may not be the toughest move to execute, it is one of the toughest moves to stick with until the end. We can practically guarantee you’ll be raining sweat when it’s done. HOW TO DO IT: Extend both arms with a bend in the elbow over your head and then sink your lower body down into the squat position while keeping your chest upright. From here, you jump and squat, jump and squat while turning your body in a circle. Once you’ve done completed a circle, reverse the direction. To modify this movement, remove the jump between squats.

Burpee tuck jumps: burpee (standing, push up, lower to ground), tuck jump

This exercise, found in the WARRIOR workout video, is what trainer Nicky Holender calls “the mother of all burpees.” Burpee Tuck Jumps are not for the faint of heart. It’s a full body movement that helps build explosive power while burning through calories. HOW TO DO IT: Do a burpee by lowering your hands to the ground, kick your feet out to a plank position and then lower your chest to the ground (as you advance through the program, the speed of this part improves). Once lying flat, quickly lift your chest back up and kick your feet up near your hands and underneath your body. Begin to stand but as you do, jump and tuck both legs underneath your body. When you land, go back into the burpee position and repeat. To modify this movement, step your legs out in the burpee movement and instead of a tuck jump, do a small hop and raise your arms.

Spider hops in all directions / Lateral Plank pops: extended plank, pop with hips and arms to left and right alternating.

As if planking isn’t challenging enough, STRONGER trainer Nicky Holender takes it up a notch again by adding in a “pop.” This is a movement he has all of this top athletes doing, and it’ll work your core, triceps and shoulders. HOW TO DO IT: Start in the plank position. With a slight pop in your hips, jump your entire body to the right and then back to the left while keeping a solid push-up/extended plank position the entire time. If you’re really advanced, move your body in a box shape (forward, side, back, side). To modify this exercise, from the plank position, walk your right hand and right leg out to the right and then walk them back towards the left and repeat.

Single leg tuck jumps: From the standing position, do a tuck jump by jumping in the air and tucking one leg up and under your body and keep your other leg straight. Quiet controlled landing.

This exercise is most likely the toughest movement in the Stronger program. Single Leg Tuck Jumps whip your lower body into shape focusing in on your quads, calves and hip flexors. HOW TO DO IT: From the standing position, do a tuck jump by jumping in the air and tucking one leg up and under your body and keep your other leg straight. When you land, come down on the straight leg and then immediately jump back up into the tuck jump. Once done, repeat using opposite leg. The key is to pull your knee up as high as you can on the jump and to have a quiet, controlled landing. To modify this movement, lift your “tucked” leg up near your opposite knee and do small, controlled hops.

Abdominal exercises

For crunches, keep your head pointed toward the ceiling.

Footnotes

Function of The Core/Ab Muscles:

Stabilize the spine, Flex the spine, rotate the spine, extend the hips. Do these four things to work core and abdominal muscles.

Action	Example Exercise
Stabilize	Plank, bridge
Flex	Crunch, sit up
Rotate	Russian twist
Extend	One sided bridge, prone superman

Your core has to be trained in order to be able to use the strength, power and endurance that you develop in your other muscles. If your core is weak then loads aren’t transferred properly and that will lead to inefficient movement and even injury and low back pain.

This routine is progressive for core/ab area. It can be performed a couple times a week and you will always be doing a plank/flex/bridge/rotate move each week. You may not be able to progress each week…that’s OK! Or on the other-hand you may notice that some moves are just too easy and in that case you will want to start at a more progressed movement. Here are some general rules for the routine.

For planks and bridging moves, the goal is to work your way up to 1 minute. If you can’t quite do 1 minute yet then great…you are like most of us! In this case, hold the plank/bridge for 10 seconds, rest for a moment and then repeat for 12 repetitions.
When performing these moves, practice “drawing in” and “bracing”. Drawing in is pulling your belly-button inward and bracing is contracting you abs and butt muscles
Perform the exercises in a circuit fashion for up to 3 sets. Flexing and rotating moves should be done slowly for 12-20 reps. Goals for planking/bridging is to work up to 1 minute.
If you don’t want a dedicated core/ab day then just work through 1 row for 1 set prior to your normal workout.