Build Strength. Cultivate Resilience with Calisthenics Basics

Warm-Up (2 Minutes)

Get your body ready to move and prevent injuries.

1. Arm Circles – 30 seconds

   • Stretch your arms out and make small circles forward, then backward.

2. Knee Lifts – 30 seconds

   • March in place, lifting your knees to hip level.

3. Torso Twists – 1 minute

   • Stand with feet shoulder-width apart. Rotate your torso gently side to side.

   
   

The Workout (6 Minutes)

Perform each exercise for 30 seconds. Rest for 10 seconds between exercises.

1. Bodyweight Squats

   • Stand with feet shoulder-width apart. Lower your hips back and down as if sitting on a chair, then return to standing.

   • Modify: Use a wall or sturdy surface for support if needed.

2. Wall Push-Ups or Incline Push-Ups

   • Place your hands on a wall or a sturdy surface (like a counter). Lower your chest toward it, then push back to start.

   • Modify: Use a lower surface or do traditional push-ups for more challenge.

3. Standing Side Leg Lifts

   • Stand tall and lift one leg straight out to the side, then lower. Alternate legs.

   • Modify: Hold onto a chair for balance.

4. Seated or Standing Arm Presses

   • Push your hands above your head as if lifting weights, then lower.

   • Modify: Use light water bottles for added resistance.

5. Plank (Modified or Standard)

   • Hold a plank position on your forearms and toes (standard) or knees and hands (modified).

   • Keep your core tight and back straight.

6. Heel Raises

   • Stand with feet hip-width apart. Raise your heels to stand on your toes, then lower.

   
   

Cool-Down (2 Minutes)

Stretch and relax your muscles.

1. Forward Fold – 30 seconds

   • Bend forward gently, letting your hands hang toward your toes.

2. Quad Stretch – 30 seconds (15 seconds per leg)

   • Hold your ankle behind you to stretch the front of your thigh.

3. Side Stretch – 1 minute

   • Reach one arm overhead and lean to the opposite side. Alternate sides.

   
   

Tips for Success

• Consistency is Key: Perform this routine daily for maximum benefits.

• Listen to Your Body: Modify or skip exercises if needed to avoid strain.

• Stay Hydrated: Drink water before and after your workout.