Whether you know it or not, youve probably done a calisthenics workout before.
Calisthenics accomplishes the same muscle growth as weights, explains Jamison.
Depending on your fitness level, calisthenics will work your body a bit differently.
Kelsey McClellan
Jamison created this strength-focused calisthenics workout to challenge your whole body.
Ready to give this full-body, no-equipment workout a go?
Heres everything youll need.
The Workout
What youll need:Anexercise matfor extra cushioning.
This is the starting position.
Step your right foot diagonally behind you and lower your right knee until it almost touches the floor.
Your front knee should bend to about 90 degrees.
Then repeat on the other leg.
Continue alternating sides until youve done 1215 reps on each side.
With this combo move, your quads and your glutes will be firing.
Place your feet hip-width apart.
Lower your left arm down so that your forearm is on the floor.
Then do the same with your right.
You should now be in forearm plank position.
To make this easier, try widening your legs a little more.
Continue for 1215 reps.
To make this move easier, drop your knees to the mat.
Superman Pulldown
Lie on your stomach with your arms extended overhead by your ears.
Lift your chest, arms, and legs off the ground and squeeze your butt.
Repeat this punching motion for 1215 reps.
This exercise hits pretty much your entire posterior chain, or the backside of your body.
Place your right arm behind your head, with your elbow bent and pointing up toward the ceiling.
This is the starting position.
Rotate your torso toward the floor, bringing your right elbow to meet your left hand.
Don’t let your hips dropthe movement should just come from your core.
Then reverse the movement to return to the starting position.
This is 1 rep.
Continue for 1215 reps. Then repeat on the opposite side.
Your core musclesespecially your internal and external obliqueswill be working hard in this move as you rotate.
With your hands at your sides, your fingertips should come close to grazing your heels.
Engage your core to press your low back against the floor.
From this position, lift your right foot off the floor and extend your leg.
Slowly lower your hips back to the floor.
Do 1215 reps on one side, then repeat on the other side.
To make this move easier, keep both feet on the floor for a standard glute bridge.
Alternating V-Up
Lie faceup with your legs extended and arms by your sides.
Contract your abs to press your low back to the floor.
Repeat on the other side, and continue to alternate for 1215 reps on each side.
To make this move easier, bend your knees.
