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By Marcus Morgan, M.Ed., CPT Fitness Professional & Workout Planner
It's about convenient health.
Sometimes we can't make it to the gym, and home workouts are what we are left with. But it is no biggie—our past and present fitness friends have left us with a special opportunity to get the workout that we can do conveniently anywhere—calisthenics exercise.
Calisthenics are a unique collection of exercises that allow you to get a full body workout without the use of weights or other fitness equipment.
What are some good benefits of calisthenics?
Callisthenic exercise offers some special benefits that many people that either work, go to school, or run daily errands can do when they are short on time.
You don't have to perform the same exercises all the time.
They can be done indoors or outdoors.
You can do exercises quickly
A full body workout can be done
With consistency, weightloss can be reached
Body toning can be achieved
Blood pressure and heart health can be maintenanced
Flexibility can be improved with consistency
What muscles are often used during calisthenic exercises?
What makes calisthenic exercises so good is that they are performed for a full-body, bodyweight workout. The list below has many muscles listed, but these are a few of the obvious and major muscles that can be felt throbbing (in a good way), from a successful calisthenic workout.
THE LEGS
Hamstrings (back of Legs)
Quadriceps (front of Legs)
Calf Muscles (rear of lower legs)
THE SHOULDERS
Front Deltoid (front of shoulder)
Medial Deltoid (side of shoulder)
Read Deltoid (back of shoulder)
THE MAJOR CORE MUSCLES (Major)
Rectus abdominis (abs)
External Oblique (abs)
Transverese Abdominis (abs)
Internal Abdominal Oblique (abs)
External Abdominal Oblique (abs)
Latissiumus Dorsi (back)
Trapezius “traps” (top of shoulders/back)
THE ARMS
Triceps (back of the arm)
Biceps (front of the arm)
THE CHEST
Pectoralis Major (chest)
Get a EASY time value of callisthenic exercise.
There is no definite amount of time that callisthenic exercise should be performed, but, consistency with exercise is important to achieve any fitness results. You should aim to perform 15-minutes of callisthenic exercise circuits as a beginner with 3-4 exercises. Eventually you can go up to 30-45 minutes of callisthenic exercise circuits with 2 additional exercises added to your circuit.
FITNESS TIP: Are you sore? See another article that describes muscle soreness and what to do about it.
BOTTOMLINE
The main idea you should receive from this amazing article is the fact that calisthenic exercises are effective in many different environments and are good for many different fitness goals. There are many different calisthenic exercises that you can do alone or in group participation ( of course, you don't have to have a partner for bodyweight exercises if you don't want to).
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