Whether or not you understand it or not, you’ve in all probability executed a calisthenics exercise earlier than. The time period “calisthenics” simply refers to body weight resistance coaching, so it’s any exercise that makes use of repetitive body weight workouts to construct energy, improve flexibility, and get your coronary heart price up.
Calisthenics is good for the at-home atmosphere as a result of you are able to do it wherever, it doesn’t take up an excessive amount of area, and all you want is a mat. It’s additionally nice for newbies: You may take your time to essentially concentrate on type, with out having to fret about loading strikes up with further resistance within the type of dumbbells, kettlebells, or barbells—which, if you happen to tackle an excessive amount of too quickly, can result in harm.
“Not solely does calisthenics construct energy, nevertheless it builds extra bodily practical energy, which consists of compound strikes that replicate our on a regular basis motion and provides us the next high quality of life,” Alicia Jamison, C.P.T., coach at Bodyspace Health in New York Metropolis, tells SELF. “With sufficient push-ups, pull-ups, squats, hip bridges, and different fundamental body weight strikes, you’ll have the ability to carry out handbook labor duties—like choosing issues up, carrying heavy gadgets, and enjoying with youngsters—a lot simpler.”
And sure, you may construct energy and muscle with simply your body weight—you don’t want to raise weights to do this. “Calisthenics accomplishes the identical muscle development as weights,” explains Jamison.
Relying in your health degree, calisthenics will work your physique a bit in another way. “For newbies, people who find themselves maxing out at 10–12 reps [of each move], the work is lending extra towards muscular hypertrophy, or the enlargement of the muscle,” says Jamison. “However as you get extra superior and you are able to do 15–20 reps, then calisthenics helps construct muscular endurance—coaching the muscular tissues to work tougher for longer.”
Jamison created this strength-focused calisthenics exercise to problem your entire physique. Each different train is a core transfer, and in between are some difficult decrease physique and higher physique strikes, just like the curtsy lunge to squat and the Superman pulldown. You’ll be feeling it in your huge muscular tissues—your chest, glutes, hamstrings, and quads—and your smaller, stabilizing muscular tissues too.
You are able to do calisthenics strikes as a standalone routine (just like the calisthenics exercise Jamison created beneath), or you can too combine within the strikes to your common exercise routine. As an illustration, Jamison likes so as to add high-intensity calisthenic workouts to the start of her energy coaching, to function an additional core and energy enhance. She additionally suggests utilizing a fast calisthenics circuit as a finisher to finish your exercise on a breathless observe earlier than you calm down.
Whether or not you’re an train professional or are simply getting began, a great calisthenics exercise can depart you sweaty, out of breath, and feeling sturdy. Prepared to provide this full-body, no-equipment exercise a go? Right here’s all the pieces you’ll want.
What you’ll want: An train mat for further cushioning.
Single-Leg Glute Bridge
Carry out 12–15 reps of every train in Circuit 1 with out resting. For the single-leg strikes, you’ll do 12–15 reps per aspect. In any case 4 workouts are executed, relaxation for 45 seconds. Full 2–3 rounds whole.
Carry out 12–15 reps for every train in Circuit 2 with out resting. For the single-leg strikes, you’ll do 12–15 reps per aspect. In any case three workouts are executed, relaxation for 45 seconds, Full 2–3 rounds whole.
Newbies can begin with between 12 and 13 reps, whereas extra superior exercisers can go as much as 15.
Demoing the strikes beneath are Angie Coleman (GIF 1), a holistic wellness coach in Oakland; Shauna Harrison (GIF 2), a Bay Space–primarily based coach, yogi, public well being educational, advocate, and columnist for SELF; Cookie Janee, (GIFs 3–4, 6–7), a background investigator and safety forces specialist within the Air Power Reserve; and Grace Pulliam (GIF 5), who teaches aerial yoga, Vinyasa yoga, and a fall prevention class for senior residents.