Performed With Varying Degrees of Intensity and Rhythm, Which May or May Not Be Done With Light Handheld Apparatuses Such As and Wands
Performed With Varying Degrees of Intensity and Rhythm, Which May or May Not Be Done With Light Handheld Apparatuses Such As and Wands
Performed With Varying Degrees of Intensity and Rhythm, Which May or May Not Be Done With Light Handheld Apparatuses Such As and Wands
1.Start by laying on the back with the feet flat on the floor, bending
the knees at a 90-degree angle.
2.Cross the hands over the chest.
3.Engage the core muscles and curl the upper body toward the
knees.
4.Hold the position for a moment before returning to the floor.
Keep the head and next relaxed while lifting the upper body.
Plank
1.Get into a pushup position but with the forearms flat on the
ground.
2.Flex the core muscles to keep the body in a straight line.
3.Hold the position for as long as possible without letting the
hips drop downward.
Burpees
pushups, 5 to 20 reps
rest 30 seconds
squats, 5 to 20 reps
rest 30 seconds
Starter routine
Here is an example of a calisthenics routine for someone
who is just getting started: