CALISTHENICS AS A WORKOUT:

I have found that Calisthenics is one of the best types of workouts if you want to be in the best shape of your life and at the same time build amazing body strength and unbelievable body control.

 

Be sure to check out this third video showing over 40 exercises that you may want to do/build up too. It really is amazing what your mind and body can do!

 

 

Welcome To The Third Day Of Your Calisthenics 7 Day Workout Programme

ENJOY…YOU ARE HALFWAY THROUGH YOUR PROGRAMME!

Okay so you are now on day 3.  Well done for making it this far!

Calisthenics is for everyone, regardless of size, age, experience or ability level. I’m sure you’ve heard the quote “you don’t have to be great in order to start, but you have to start in order to be great”.

At this early stage don’t worry about getting fancy, just focus on building your strength and muscular endurance and on using good form. Using proper form is especially important for beginners, as the habits you develop early on will stick with you as you progress. So make sure those habits are good ones!

Even if you can’t do a single press up or pull up by yourself yet, don’t get discouraged.  As mentioned on day 1, there are ways to scale any bodyweight exercise to fit your level – perform press ups at an incline or on your knees, use resistance bands to assist in pull ups, practice dips with your feet on the ground and do handstands against a wall.

Once you master the basic skills of calisthenics, the fancier stuff will all start to seem much more realistic.

 

WARM UP

Remember to warmup at least for 5-10 min before working out! Warming up is as important as drinking water every day. Warming up should gently prepare the body for the exercises you are going to do by gradually increasing the heart rate and circulation; this will loosen the joints and increase blood flow to the muscles. Stretching the muscles prepares them for physical activity and prevents injuries.

 

You can warm up in different ways, depending where you will do the workout. I always start with some kind of cardio exercise, for example:

 

Skipping ropes 5-10 minutes

Jumping Jacks 50-100 (plus other things i.e. mountain climbers, burpees etc)

Jogging 7-15 minutes

 

If you have your own routine, do that.

 

FRIDAY - WORKOUT 3

EXERCISES

REPS

REST

Squats


10-12

20-30 sec

Belly Back Raises


15

20-30 sec

Side Plank


10-20 sec (each side)

20-30 sec

Decline Push ups


6-12

20-30 sec

High Knees


20-30 sec

20-30 sec

Handstand against wall


Pull ups

10-20 sec


3-6

20-30 sec


20-30 sec




Rest for 2-4 mins and start over again,

complete this 4 times.

 

LAST NOTES:

 

I hope you will crush this short programme! If you feel that you did not complete the third day of your workout program as you wanted, just start over and do it again! Practice, practice, practice and it will happen. Good luck and enjoy.

 

paula shaw personal trainer newcastle upon tyne

Paula Shaw

Instagram: @trainlikepaula
Email: paula@trainlikepaula.com

STAY TUNED FOR DAY 4