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Calisthenics means bodyweight exercises.
POinters (important)
POinters (important)
1-3 seconds on the eccentric("lowering"), explode up on the concentric("lift"), slight pause between concentric and eccentric
Each exercise has multiple variations to suit people of different ability and level, the higher the level the harder it is
Perform the exercise variation of your ability( you are able to do it for 8-12 reps to failure)
If you can do the exercise more than or less than 8-12 reps, do the harder or easier variation respectively
Do every set to absolute failure but maintain a proper form and full range of motion
Exercises are meant to be progressive, so you should expect to do harder variations when your ability increases
A superset is 2 consecutive sets of different exercises done back to back
Between a set/ superset, rest 2-5 min(preferably 5)
You can switch between variations throughout your workout( preferably from harder to easier as you fatigue to fit 8-12 rep range)
Click on the links embedded in the exercise terms you are unsure of
Emulate demonstration videos as best as possible
Form and tempo < More reps
This workout is a weekly one, taking up collectively 3hrs/week
Equipment: Pull Up, Dip, and Push Up Bars, Resistance Band
Total duration per week: 2hr 15 min to 4hr 30 min （depends on length time of rest between sets and number of sets, as well as intensity）
Making your own variations
Making your own variations
If the variations do not suit your level of ability, you may want to create your own exercise variations.
If all variations are too easy, you may want to combine elements that make the exercise more challenging, or increase the rep range from 8-12 to 15-20, or slow down the eccentric even more. Or maybe you may want to check your form by filming yourself, as there might be an error that makes the exercise infinitely easier(that's a hyperbole).
If all variations are too difficult, you may want to combine elements that make the exercise easier. We all start some where, so don't be discouraged.
The variations listed below may give you ideas on how to invent your own variations. Listing all kinds of variations would make the list infinitely long(that's a hyperbole too).
upper body 1
upper body 1
Chest & Back
8-12 Supersets Push Ups and Pull Ups
3-5 Supersets of Incline Pull Ups and Dips
Push Up Variations:
Lvl 1: Incline (click me to see demonstration!!)
Pull Up Variations:
Incline Pull Up Variations:
Dips Variations:
Upper Body 2
Upper Body 2
Shoulders & Biceps:
8-12 Supersets of Pike Push Ups and Underhand Pull Ups
Pike Variation:
Underhand Pull Up Variation:
Triceps and LEgs
Triceps and LEgs
5 Supersets of Tricep Dips and Explosive Squat Jumps
5 Supersets of Press Ups and Sissy Squats
5 Supersets of Chair Dips and Single Leg Calf Raises
Tricep Dips Variations
Press Ups Variations
Sissy Squats Variations
Chair Dips Variations
Lvl 1: Regular
Lvl 2: Band Resisted
Core
Core
Abdominals, Obliques and Lower Back
5 supersets of hanging leg raises & reverse leg raises
5 supersets of hanging twisting leg raises & superman holds
5 supersets of windshield wipers & back crunches
Hanging leg raises variation
Hanging Twisting leg raises variation
windshield wipers variation
Cardio
Cardio
Cardio does not have to be boring.
Cardio is anything that gets the body moving, and it includes running, swimming and playing ball games or other sports,, just to name a few.
You can get an app that tracks your movement to see the calories you've burned during cardio.
However, dieting is more important than cardio if ur goal is weight loss. But cardio is generally good for cardiovascular endurance and health.
Some at home cardio exercises that can be done:
Burpees Jumping Jacks Star Jumps High Knees
If your only goal is to lose fat and cut calories, its easier to just eat less calories than try to do cardio to burn it off. But if your goal is cardiovascular fitness, which helps a lot in sports, then doing cardio would benefit no doubt.
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