10 Calisthenics Exercises for Strength and Muscle

'Calisthenics' is falling from favor as a term meaning body movement training or physical training. Much more meaningful to trainers these days is 'PT' or 'Bootcamp'. Either way, calisthenics describes physical movement, more or less grounded around one spot and mostly without additional equipment. Calisthenics can provide muscle strengthening, flexibility and even muscle endurance in a regular program. Here are 10 must-have exercises.

Burpee

Burpees, the exercise with the funny name are challenging, done correctly with high energy. This can genuinely be called a full-body exercise. Start standing, squat down and thrust the legs out to the rear, recover to standing and jump in the air thrusting hands upward. And repeat.

Pushup

We all know the standard pushup, but you can do them with variation to position of hands closer to the body to make them more difficult, or even with knees on the ground to make them easier. Either way, pushups are a must in any calisthenic workout.

Jumping Jack

Jump up, legs outstretched and clap your hands above your head with arms extended and return to ground for one repetition. Keep repeating this cycle for a set number of repetitions or time. A good old favorite, especially for children getting started with calisthenics, developing rhythm and balance and other physical attributes.

Squat

You can do many types of free squats without weights. Two-legged, one-legged, half-way, full squat to floor, arms crossed, arms outstretched, arms overhead. Try them all because they build lower-body strength and endurance. Be careful you don't overdo the knee joints though.

Lunge

Now for a relative rest. The lunge is great work for the butt and legs without too much high-intensity commitment. Do forward or rear, side or 45 degrees for variety.

Combo Crunch

One great abdominals exercise is the combo crunch. It combines a standard crunch with legs raised, or even legs cycling.

Plank

How long can you hold the plank? Suspend your body on bent forearms and toe tips, knees off the ground. Brace the abdominals and hold tight. If you can get to 3 minutes you are doing well.

Wall Squat Isometric

This is an isometric variation of the standard squat, except you brace yourself against a wall in the squat position with quads roughly parallel to the floor. Hold, hold, hold. Sixty seconds is good, 90 seconds is very good.

Bench Dip

On a secure chair, bench or platform, face outward with hands on the chair, heels on the ground. Push up from the chair for a set of 12-15 dips. Straight legs increases intensity and bent knees makes it easier.

Star Jump

The Star Jump is not the same as the Jumping Jack but it is mildly similar. The Star is more dynamic as you thrust arms and legs to the side and back together in a unified movement. This is a high energy exercise.

Give them a try and reply what you think..........