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Build the Body You Want Today With Calisthenics

By Edited Jul 11, 2015 2 0
woman flexing
Credit: weightlifting complete

practical stretching routine

    What are Calisthenics?

There's no better way to enjoy the beautiful spring weather then to get out and take a walk or jog. If it’s been awhile since you’ve exercised, you need to build your muscular and bone strength. Before you begin a regular workout routine you should start with a Conditioning program. Calisthenics is one of many conditioning programs. Conditioning exercise increases athletic and physical fitness and minimizes your chance for injuries. Calisthenics will get you ready for walking, running or any high impact cardio work. It’s also recommended that you take a physical examination if it’s been years since you have exercised. If you aren’t sure what calisthenics are, it is the art of exercising without using any equipment and using your body weight for resistance. Most of us are already familiar with calisthenics; it’s pretty much about taking action. Calisthenics are usually exercises that we all know how to do. You can manage to get an all body workout with calisthenics.  A few examples are Jumping Jacks, Mountain Climbers, running in place.  So begin your fitness routine today if you aren't already on the fit track. Begin on your journey to build muscle and lose fat.


Some Benefits

The weather is getting better everyday and you don't want to be concerned about hiding or concealing anything this summer. You want to wear what you like and feel more confident about your physique. You want to look good and have more energy. Exercise will definitely get you in a better mood and you will look and feel more attractive.  If commit to start today, you can claim it! It’s great if you have put forth your best effort so far with your exercise regimen. If you have not been putting forth your best effort you know what to do. All you have to do is start today and stay consistent. Then you will begin to start building the body that you want.



So the first thing you need to do is stretch. It’s good to stretch before and after exercise. Stretching Increases range of motion, it enhances athletic performance, reduces pain and inflammation, and restores balance. It’s widely debated whether stretching before exercise actually benefits your body. So this would be a personal choice, but I would recommend stretching.  You will be more comfortable with an exercise mat. You can use this time of 30-45 of stretching and calisthenics as time for yourself.  Do whatever gets you in the mood for exercise if it is healthy. After you exercise you will be glad you did, you will be in a better mood because exercise releases endorphins and you will have more energy. There is a list below of stretches that you can use if you need them. These stretches are listed in no particular order. You can execute them in the order you choose. You can refer to any one of the stretching videos that you would like. This will not take you very long. The time it takes you to read an article or two you could have gotten your stretches in. One video is only five minutes of stretching. You can decide how long you would like to stretch.

  • Chest stretch
  • Upper back stretch
  • Back of upper arms stretch
  • Calf stretch                                          
  • Quadricep Stretch
  • Hamstring Stretch
  • Hip Stretch
  • Glute Stretch


Design a Calisthenic Routine

Now that you have stretched, its time to exercise. Below is a list of basic calisthenics exercise. You should start with a warm-up for about five minutes. You can do this by jumping rope or running in place. These are some basic exercises you can use to create a plan. You can also reference the videos added on this site. To get a better idea of what type of plan you should design for yourself.  I recommend that you research the internet. There are personal trainer’s onsite and exercise plans on some websites free of charge. These sites also have personalized services if you would like them. Even if you don't have money for a gym or don't have money to get a coach online there are free workout videos all over the place.


  • Jumping rope or running in place for about five minutes.
  • Mountain Climbers
  • Jumping Jacks
  • Lunges
  • Squats                        
    Pilates 01
  • Calf Raises
  • Triceps Dips
  • Push ups


Don't be Discouraged

The same program will not work for different people. Each individual has different fitness goals and each body responds differently to exercise. You can refer to billips at infobarrel, he has an article entitled "Ectomorphs, Endomorphs, or Mesomorphs - You all need different exercise regimes." This is an excellent article to reference. For the women out there that feel like exercising or weightlifting will give them a masculine look. This is not true. The women that you have seen that you may feel look a little more muscular for your taste, intensely train and manage their diet to get the look that they have achieved. To acheive  a strong muscular look you need to be lifting heavy weights with low repetition. To get a sleek and toned look you lift lighter with more repetitions.  


Start Today!

Have you completed the stretching exercise? That is because you are reading. Take 30 to 45 minutes for some alone time with yourself. Grab your exercise mat and take it to a place you feel comfortable. If you've decided which stretching routine you will use and you have a calisthenics program you would like to work along with you can start today! If you haven’t started your workout routine. There's no better time to start than RIGHT NOW. Yes, RIGHT NOW. You say you don’t have time, but you are reading this article now. Let's do it!





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  1. "What exactly is calisthenics." 3 Fat Chicks. 2/04/2013 <Web >
  2. "Is stretching good or bad before workout?." Yahoo Answers. 2/04/2013 <Web >
  3. "What are conditioning exercises." Wisegeek.com. 2/04/2013 <Web >
  4. billips "Ectomorphs, Endomorphs, or Mesomorphs....." Infobarrel. 4/04/2013 <Web >
  5. By J. VĂ­lchez (Producciones ISED) [Public domain], via Wikimedia Commons "Pilates Photo." Wikimedia. 4/04/2013 <Web >

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