Best Callisthenics Exercises For Improving Health and Performance 2019

Callisthenics is another name for bodyweight exercises. Callisthenics is a form of muscular endurance exercise. Which is the ability to move a submaximal load for a prolonged period of time without getting tired. For example your bodyweight. The form of strength that is developed from doing callisthenics is called relative strength.

Top 10 Callisthenics exercises

Callisthenics Pistol Squats

Movement Patterns: Squat
Equipment Used: Bodyweight

Instructions:

  • Standing on one leg with good upright posture.
  • Drawing your belly button in towards your spine bend your knee to lower into a deep squat whilst reaching forward with your arms.
  • Return to standing and repeat.

Callisthenics Burpees

Movement Patterns: Push Up, Squat
Equipment Used: Bodyweight

Instructions:

  • Standing with good posture.
  • Squat down to place your hands on the floor just wider than your shoulders.
  • Jump your feet back to touch the floor and perform a push-up.
  • Jump your feet back to near your shoulders then explosively extend your legs to jump into the air.
  • Repeat for the prescribed number of reps.

Callisthenics Trx Rev pull ups

Movement Patterns: Horizontal Pull
Equipment Used: Suspension Strap

Instructions:

  • Attach two suspension straps to a secure anchor point and adjust them to an appropriate height. The lower the handles the harder the exercise will be.
  • Heels on the floor with your legs straight hanging from two suspension straps at arm’s length above your shoulders.
  • Drawing your belly button inwards bend your elbows to pull your trunk upwards finishing with the handles at the sides of your chest shoulder blades pulled back and elbows by your sides.
  • Lower under control and repeat.

Callisthenics Dips

Movement Patterns: Dips
Equipment Used: Bodyweight, Step Box, Rings 
Muscle Groups: Lower Trap

Instructions:

  • Supporting weight on your hands placed on a step box behind your body feet on the floor.
  • Maintaining straight arms lower your body towards the floor between your shoulder blades.
  • Push with straight arms to raise your body up between your shoulder blades as high as possible.

Callisthenics Push Ups

Movement Patterns: Push Up
Equipment Used: Bodyweight
Muscle Groups: Pec Major, Triceps

Instructions:

  • Lie face down hands a comfortable width at shoulder height.
  • Take a diaphragmatic breath and draw your belly button inwards. Exhale through pursed lips pushing yourself up to a plank position keeping your head and spine in alignment.
  • Inhale as you lower back to the ground.
  • Repeat for the prescribed number of reps.

Callisthenics TRX Handstand

Movement Patterns: Vertical Push
Equipment Used: Bodyweight, TRX
Muscle Groups: Deltoid, Triceps

Instructions:

  • Perform a handstand using a TRX or Suspension Strap.
  • With your belly button drawn in lower towards the floor and press straight up again.

Callisthenics Prison Squats

Movement Patterns: Squat
Equipment Used: Bodyweight

Instructions:

  • Stand in comfortable stance arms locked bend your head.
  • Inhale then slowly lower into the squat as you are exhaling.
  • Go as low as you comfortably can ideally to the full squat position then inhale as you return to the start.
  • Breathe throughout through the nose if you can if you need to exhale through your mouth purse your lips to keep some tension in them.

Callisthenics Swiss Ball Crunches

Movement Patterns: bend

Equipment Used: Swiss Ball

Instructions:

  • Lying over a swiss ball with your tailbone and head touching the ball arms crossed on your chest and your tongue on the roof of your mouth.
  • Draw your belly button inwards slowly crunch up imagine rolling from your head to your spine like rolling up the carpet.
  • Slowly unwind from the low back to your head and repeat.
  • Exhale on the way up and inhale on the way down.

Callisthenics Swiss ball Superman

Movement Patterns: Back/Hip Extension
Equipment Used: Swiss Ball

Instructions:

  • Lying face down over a swiss ball.
  • Lift your left arm and right leg so they are about the same height.
  • Your thumb should be facing up and your arm around 45° from your head.
  • Lower and switch sides.

Callisthenics Supine hip extension

Movement Patterns: Back/Hip Extension, Bend, Squat
Equipment Used: Swiss Ball

Instructions:

  • Sitting on a Swiss ball roll back so that your head shoulders and upper backrest on the ball.
  • Lift your hips up so your shoulders hips and knees are in a straight line.
  • Slowly drop your pelvis back to the floor and repeat.
  • Do not roll backward and forwards on the ball it is ok for the ball to move slightly forward as you drop down however the knees should not move in front of your feet.

We Have a few other workout pages below

Best Trx exercises 

Best total gym exercises

Best dumbbell exercises 

Best barbell exercises

Best core stability exercises 

Best flexibility exercises  

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