Do you still remember your 2022 new year’s resolution? Was exercising more a part of your new year’s resolution? Were you able to keep at it? Or did your enthusiasm for exercising stop by mid-March? Maybe it is because Covid 19 happened. With the exception of medical and logistics frontlines, most workers were forced to work from home. Almost everyone was forced to pause from their busy schedules.

Most led a sedentary lifestyle. Well, 2023 is just around the corner with the world slowly opening to everyone again. Here is your chance to restart your exercise routine. As cliche as it may sound, for as long as you are still alive and breathing, you will always have the option to begin again. Covid 19 has taught every human being the importance of being healthy by having a proper diet and keeping fit by doing good exercise.

Are you tired of just thinking about doing exercise again? Maybe your mind is busy calculating how and where to insert exercise now that you are busy being alive. It is like you are making up after two years of being cooped up in your house. Do you dread waking up early just so you can go to the gym? Don’t overthink and control your overthinking! We are sharing the good news. Calisthenics!

It is a quick but effective exercise routine for busy people like you! You do not have to be in a gym to be able to exercise. In fact, you can even exercise in your bed right the moment you wake up before officially doing any of your day-to-day routines. Plus, there are tons of calisthenics information readily available for everyone online. Do yourself a favor and erase the myth in your mind that you have to spend an hour or more hours a day exercising.

Erase the myth that you have to spend thousands of dollars a year for gym memberships and workout equipment. Calisthenics is here to keep you fit. You just have to begin. You have to take the step to exercise and slowly incorporate it into your life eventually making calisthenics a habit. 

You may be unaware but maybe you have been doing Calisthenics in your life. Calisthenics is a strength training exercise that uses your body weight to resist gravity. Performing Calisthenics will strengthen your muscles and will improve your body’s coordination, balance, endurance, posture, and mobility. It is a full-body workout that you can perform anywhere with or without equipment! Calisthenics does not have a high risk of injury.

Here are seven (7) beginner’s Calisthenics exercises that you can perform 10-12 times per set depending on your preference. You can do more or you can do less. What is important is that you execute these exercises properly. 

Bent and Straight Leg Raise

You perform bent and straight leg raises lying on the ground. Your back must be kept lying flat on the ground while performing the exercise. You will keep the leg that you are not working on bent. You will lift the other leg five or six inches. Keep this position for up to 5 seconds. Repeat 10-12 times. Repeat the same process with the other leg while keeping the leg that you used earlier bent. Remember again to not twist your low back.

Burpees

A lot of people find burpees difficult to execute. But with proper training, you can easily execute a burpee. To perform a burpee, you would need to jump and land softly into a squat. Wide knees for a strong jump. When you squat, your chest must be up and your head must be in line with your tailbone. Next, you place your hands down with your knees and it has to be wider than your elbows. Then keeping a flat back, you jump back to your feet and land on a plank. Plank with your shoulders over your wrists. Then you lower your plank into a push-up. Lastly, you jump your knees to the outsides of your elbows and stand right up.  Repeat until you get the hang of it. 

Chin-ups

You will need a chin-up bar to perform chin-ups. To make it easier for you, use a step or block.

Use a bar high enough so that your feet will not touch the ground when you hang. Grasp the bar with your palms facing you and your shoulder should be width apart. Then you hang with your arms fully extended. You

pull yourself up until your chin rises above the bar. Lastly, slowly lower yourself back down. Repeat 10-12 times.

Lunge

You will start by putting one leg out in front of you. The distance must be comfortable enough for you to keep your balance. To perform the lunge, you will lower yourself down. You will keep the knee of your front leg behind the toes of your front foot. Keep your chest up while looking forward. Repeat 10-12 times before switching to the other leg.

Plank

Most people consider this the most simple exercise to execute. To perform this exercise, you would need to lie on the floor on your elbows and toes. You need to keep your elbows bent directly below your shoulders. Lift your body and hold it for as long as possible. You must keep your body straight while performing a plank.

Push-ups

You can start with the easier push-ups before switching to a harder push-up style. Standing with your hands up against a wall is the mother of all push-ups. If you want a more challenging push-up, you lower yourself on the ground. Remember to keep your body straight like a plank. You then slowly bring your chest down to the floor. Then slowly up. Repeat 10-12 times.

Squat

A quick trivia before we proceed. A squat is a position that humans were designed to defecate in. Toddlers do squats when defecating with no one instructing them to. You start by standing with your feet a little wider than your hip and your toes facing front. You will then perform a squat by bending both your knees to a 90-degree angle. You have to keep your heels and toes on the ground while keeping your chest up and shoulders back.

Don’t forget to warm up before performing any form of Calisthenics exercise. Remember to execute each exercise correctly. Remember to rest. Now, are you ready for Calisthenics? Yes, Calisthenics is a quick but effective exercise routine for busy people like you! Start your calisthenics journey with us!

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