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How To Get Results With Calisthenics

Throughout my career, I’ve done countless workouts and tried dozens of new routines, but I still find one of the original forms of exercise to have some of the most beneficial results.

Calisthenics.

With this type of workout, you build strength, agility and stamina by building the core stabilizers that will better prepare you for any other type of workout you wish to do.

 

I want to share a great basic routine that I do several times a week and incorporate into many of my routines:

Set 1:

15 reps

No rest in between each exercise

. Flat Push-up

. Squats

. Abdominal crunches-bicycle

. Single handed torso twists

. Plank (3 sets of 30 seconds each)

. 15 second recovery

Set 2:

15 reps

No rest in between each exercise

. Straight leg lifts from plank position (2 sets each leg)

. Close grip push-up (elbows touching body)

. Twisting crunches

. Speed skaters (30 seconds)

. 15 second recovery

Ideally, these sets should be repeated 2-3 times.

One of the most important things to remember is that you want to move efficiently yet quickly through each exercise so your heart rate stays up. Your goal should be to repeat this routine 3 times in 20 minutes or less.

In addition, add in a 12 minute warm up and a 10 minute static stretch at the end.

The warm up could include any of the following:

. 5 minutes on a rowing machine

. 5 minutes of jogging in place, on a treadmill or outside

. 1 minute of toe taps

. 30 seconds of sky punches

. 30 seconds of butt kickers

The pace of this routine is fast and very effective. You’re hitting all major muscle groups plus the small stabilizer muscles at the same time.

Try and throw it into your workout schedule at least once or twice a week and also include 30-45 minutes of cardio to reap all the benefits.

 

Johnny Archer, Certified Personal Trainer, Premier Fitness Camp

Johnny was born and raised in London, England. He has studied martial arts for 30 years, 2 of which were spent in Japan. Johnny studied dance at the New York School of Ballet and has danced professionally for 35 years. Johnny is a member of the International Fitness Association, and holds a NASM certification. Additionally, Johnny is a Certified Spin Instructor, Gravity Instructor, Zumba Instructor, Group Fitness Instructor and is Kaiser certified.

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