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Title : Calisthenic Fitness
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Calisthenic Fitness

Calisthenics is a fitness training program which mainly focused on increasing the stamina of your body,  strength and flexibility through movements such as jumping,pull ups, push ups,bars spins, stretches etc. The word calisthenics means that beauty lies in strength. Its associated with international sport street workout where competitors compete each other in a timed routine 



completing tasks which needs more body stamina and strength. The World calisthenics Organization (WCO) conducts series of competitions known as Battle of Bars (R). Calisthenics are being followed as baseline fitness test in many sports and military organizations. 




The exercises which are followed in calisthenic are,Lunges,Jumping Jacks,Squat Jumps,Sit ups,Crunches,Push ups,Pull ups,Squats,Calf raises,Dips,Hyper extensions,Leg raises, Planks etc. The Training program differs as per your Calisthenic Trainer. 

The common muscle training program are similar to developing muscle in gym, one muscle per day using only body weight, 



For training Abs, 



Crunches: 3 sets, maximum reps

Scissor Kicks: 3 sets, maximum reps

Twisting crunches: 3 sets, maximum reps

Lying Leg Raises: 3 sets, maximum reps





For Training Legs,



Squats: 3 sets, maximum reps

Hack Squat: 1 set, maximum reps

Wall Squats: 2 sets, maximum reps

Lunges:  4 sets,maximum reps

Side Lunges: 2 sets, maximum reps

One-legged calf raises: 2 sets, maximum reps

Donkey Calf Raises: 2 sets, maximum reps

Reverse Calf Raises: 2 sets, maximum reps

Seated Calf Raises: 3 sets, maximum reps





For Training Lats and Delts,



Chin-ups: 4 sets, maximum reps

Handstand Military Push-ups: 3-5 sets, maximum reps

Glute/Ham raises: 3 sets, maximum reps

Tricep Dips: 3 sets, maximum reps

Decline Close Grip Push-ups: 2 sets, maximum reps

Hyperextensions: 2 sets, maximum reps

Lying Torso Raises: 2 sets, maximum reps.



For Training Chest, 



Flat Push-ups: 2 sets, maximum reps

Incline Push-ups: 2 sets, maximum reps

Decline Push-ups: 2 sets, maximum reps

Chest Dips: 3 sets, maximum reps

Pull-ups: 4 sets, maximum reps







Enjoy Calisthenic! And Be Fit for Ever!

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