Introduction: Home Calisthenics Workout

Full Body Calisthenics Workout At Home.

Calisthenics are exercises that have various movements that does not require weightlifting equipment. While body weight training you will be looking to increase strength, flexibility, cardiovascular endurance, and muscular endurance by pulling, pushing, bending, jumping, or swinging, using your body weight for resistance.

Throughout this demo I will show you exercises that can be performed at home.

Beginner - persons who do not usually workout that are starting to workout.

Intermediate - persons who work out occasionally throughout the week.

Expert - persons who workout at least 5 times a week.

This workout can be done at least 2 times during the day at a steady pace. Limited rest to improve cardiovascular endurance. Rest if needed. Drink WATER. PUSH YOURSELF.

Step 1: Push-Ups

1. Basic Push-Up

Beginner 3 x 10

Intermediate 3 x 15

Expert 3 x 30

Chest, shoulders, biceps and triceps are being trained during this excercise.

Step 2: Chair Tricep Dips

Chair Dips

Beginner 3 x 10

Intermediate 3 x 15

Expert 3 x 20

Chest, triceps, and deltoids are the targeted muscles being trained.

Step 3: Bodyweight Squats

Bodyweight Squats

Beginner 3 x 20

Intermediate 3 x 30

Expert 3 x 50

Quadriceps, hamstrings, calves, and glutes are the targeted muscles being trained.

Step 4: Calf Raises

Calf Raises

Beginner 3 x 25

Intermediate 3 x 50

Expert 3 x 75

Calves are the targeted muscles being trained.

Step 5: Run in Place

Run In Place

2:00 minute run in place

Cardiovascular Endurance

Step 6: Squat Jumps

Squat Jumps

Beginner 3 x 10

Intermediate 3 x 20

Expert 3 x 30

Quadriceps, hamstrings, and lower back are the muscles being worked.

Step 7: Inclined Push-Ups

Inclined Push-Up

Beginner 3 x 10

Intermediate 3 x 15

Expert 3 x 30

Step 8: Door Curls

Door Curls

Beginner 3 x 10

Intermediate 3 x 15

Expert 3 x 20

Step 9: Jumprope

JumpRope

5 minutes

Step 10: Crunches

Crunches

Beginner 3 x 25

Intermediate 3 x 50

Expert 3 x 75

Top level of the ab muscles are being worked.

Comments

author
DIY Hacks and How Tos made it! (author)2016-10-23

Nice workout tutorial. If you want to make the video easier for people to view, you can upload them to a video site like YouTube. Then you can embed them in the page using the Embed Video tool in the step editor. Then people will be able to watch the videos on the page without having to download them.

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