calisthenics, free body exercises

performed with varying degrees of

intensity and rhythm, which may or
may not be done with light handheld
apparatuses such as rings and
wands. 
The exercises employ such motions
as bending, stretching, twisting,
swinging, kicking, and jumping, as
well as such specialized movements
as push-ups, sit-ups, and chin-ups.
Calisthenics promote strength, endurance,
flexibility, and coordination and augment the
body’s general well-being by placing controllable,
regular demands upon the cardiovascular system.
The exercises can function as physique builders or
serve as warm-ups for more-strenuous sports or
exertions.
Calisthenics is a form of exercise that
uses a person’s body weight and
requires little to no equipment
The exercises arose in the early 19th century from the work of
Germans Friedrich Ludwig Jahn and Adolf Spiess in
popularizing gymnastics and were especially stressed by 
Per Henrik Ling of Sweden as important in the development of
education for women. In the United States, Catherine Beecher
 was an early advocate of calisthenics and wrote Physiology and
Calisthenics for Schools and Families (1857). As promoted by
Beecher, calisthenics were intended solely for women, but they
quickly became an activity for both sexes.
The health benefits of calisthenics were
generally recognized by the beginning of the
20th century, and primary and secondary
schools throughout the Western world began
instituting the exercises as a regular activity.
Calisthenics are also a part of military
training.
Calisthenics exercises
and how to do them
Squats

1.Start by standing with the feet shoulder-width apart.

2.Bend the knees and push the hips back, as if sitting down on a
chair.
3.Squat down as far as possible.
4.From the bottom of the movement, push with the legs to return
up.
Keep the head and back straight during this exercise. Avoid
extending the knees farther than the toes as this can damage the
knee joints.
Pushups

1.Start in a face-down position on the floor.

2.Place the hands flat on the floor slightly wider than the shoulders, with the elbows facing
the toes.
3.Extend the legs backward, with the toes on the ground.
4.Tighten the core muscles to keep the body in a straight line.
5.Straighten the arms and push the ground away from you to raise the body.
6.Bend the arms and lower the body until the chest almost touches the ground.
While doing a pushup, keep the elbows from flaring outward. To make the pushup easier,
start with the knees resting on the ground.
Crunches

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

1.Start by standing with feet shoulder-width apart.

2.Bend the knees and lower into a squat position until the palms can
touch the ground.
3.From the bottom of the squat, jump down into a plank position,
landing on the balls of the feet.
4.From the plank position, jump to swing the legs forward, so the
feet reach the hands.
5.Jump upward with the hands in the air, returning to a standing
position.
Lunges

1.Start by standing up straight with the feet in a neutral position.

2.Step the right foot in front of the body, bending the knee at a right
angle.
3.The left knee should almost touch the floor as the leg extends.
4.Use the heel of the right foot to push back up to a standing position,
bringing both feet together.
5.Repeat for the left leg.
Pullups

This exercise requires a pullup bar.

1.Stand facing the pullup bar.
2.Grip the bar in an overhand grip (palms facing away) and hands at or
wider than shoulder-width apart.
3.Use the shoulder and arm muscles to pull the body up until the head
is over the bar.
4.Slowly drop the body back down under the bar.
Chin-ups

This exercise also requires a pullup bar.

1.Stand in front of the pullup bar.
2.Grip the bar in an underhand grip (palms facing toward the body)
and hands closer or at shoulder-width apart.
3.Use the bicep muscles to pull the body up until the chin is over the
bar.
4.Return under the bar.
Jump rope

This exercise requires a jump rope.

1.Grasp the jump rope by its handle.
2.Keep the arms the same width from the center of the body.
3.Rotate the rope with the wrists to swing the rope over and under the body.
4.Jump over the rope, letting it clear beneath the feet.
5.Keep a slight bend in the knees and point the toes to protect the ankle and knee
joints.
Dips

This exercise requires a dip bar.

1.Start by standing inside the dip bar.
2.Grip both sides with the hands.
3.Bend the elbows back and push with the tricep muscles to move up and
down.
Tips for beginners
Those just starting to exercise might consider
Getting a health checkup

Checking in with a doctor before beginning a new exercise

routine might be helpful for some people, such as older
adults. A health checkup will help to work out the right
intensity and type of exercise.
Starter routine
Here is an example of a calisthenics routine for someone
who is just getting started:

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:

plank, hold for 30 to 45 seconds

rest 30 seconds
lunges, 10 to 15 on each leg
rest 30 seconds
jump rope for 30 seconds
Starter routine

It is a good idea to start with a lower number

of reps and gradually increase with practice.
Perform this set of exercises 2–3 times,
resting for around 2 minutes between each
set.