Calisthenics is a great way to kick things into high gear and get your body into great shape without the use of heavy lifting. The most important aspect of Calisthenics is that it is time-efficient and can be performed at home or at the gym.
Benefits
There are numerous benefits associated with calisthenics, so I will highlight a few. The first thing is that it helps improve heart and respiratory health, builds strength, and burns fat while adding muscle tone.
Consult your physician
Make sure you speak to your physician before you begin any physical activities.
Work out requirements
- 16 fl oz bottle of water
- A pair of work-out gloves
Duration
15 – 25 minutes (with warm-up and stretch included)
Work out
Begin the workout with an easy jog on a treadmill for 5 – 10 minutes.
It is recommended that you allow rest as little as possible between sets.
Click the video below to see a demonstration of each exercise.
Wall pulses
Knee Pike Push-ups
Assisted split squats
Knee tucked chin-ups
Bench dips
Add 1-3 reps to each exercise every week until you can complete a minimum of 10 reps for 4 rounds.
Stand alone
This 4-week program is a stand-alone workout. You can add it to your current fitness routine or focus on it entirely as a solo workout.
The Working Athlete 
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