The unique attribute of calisthenics is that the exercises require minimal equipment: even without going to the gym, anyone can leverage these exercises to build strength, improve endurance, and enhance their overall fitness.
So, lets discuss seven essential calisthenic exercises you can do at home to enhance your overall fitness, feel healthier and happier, and elevate your quality of life. Read to the end to learn about the perfect weighted vest and how you can use it to push yourself further as you grow on your fitness journey.
1. PUSH-UPS
Push-ups are the quintessential calisthenics exercise. Studies show that the average person supports about 69% of their body in the up position and about 75% in the down position. Push-ups are also incredibly effective as they target vital muscles in the abdominals, forearms, chest, shoulders, triceps, and core. They are versatile and can be modified to suit various fitness levels.
How to Perform Push-Ups
Start in a High Plank Position: Place your hands slightly wider than shoulder-width apart, aligning your shoulders directly over your wrists. Your body should form a straight line from head to heels.
Lower Your Body: Bend your elbows and lower your body until your chest nearly touches the floor. Keep your elbows at a 45-degree angle to your body.
Push Back Up: Press through your palms to straighten your arms and return to the starting position. Keep your core engaged to maintain a straight body line.
2. SQUATS
Squats are a foundational calisthenic exercise that focus on the lower-body. To perform squats, the trainee lowers their hips from a standing position and then stands back up. Squads are effective for toning, fat loss and building strength because they work on the quads, hamstrings, glutes, and core. They also improve overall balance and mobility.
How to Perform Squats
Start Standing: Stand with your feet shoulder-width apart, toes slightly turned out.
Lower Your Body: Bend your knees and push your hips back as if sitting into a chair. Keep your chest up and your weight on your heels.
Go Parallel: Lower until your thighs are parallel to the ground or as far as your mobility allows.
Stand Back Up: Push through your heels to return to the starting position, squeezing your glutes at the top.
3. PLANKS
Planks are an excellent calisthenic exercise for building core strength and stability. A plank involves balancing on toes and forearms as you hold the rest of your body off the ground. Planks engage multiple muscle groups, including the abs, back, shoulders, and glutes.
How to Perform Planks
Start in a Forearm Plank: Place your forearms on the ground with your elbows directly under your shoulders. Your body should form a straight line from head to heels.
Engage Your Core: Tighten your abdominal muscles, glutes, and legs to maintain a straight-line position.
Hold the Position: Aim to hold the plank for at least 30 seconds, gradually increasing the duration as you build strength.
4. LUNGES
Lunges are a dynamic lower-body exercise that are beneficial for injury prevention and even rehabilitation after injuries occur. Because performing a lunge involves stepping forward, lowering your body toward the ground, and returning back to the starting position, it targets the quads, hamstrings, glutes, and calves. In addition, lunges also enhance balance and coordination.
How to Perform Lunges
Start Standing: Stand with your feet together.
Step Forward: Take a step forward with one leg, lowering your hips until both knees are bent at 90-degree angles. Ensure your front knee is directly above your ankle.
Lower Your Hips: Keep your torso upright and engage your core.
Push Back Up: Push through your front heel to return to the starting position and switch legs.
5. DIPS
Dips are a type of calisthenic exercise that build strength and muscle mainly by pushing muscle groups together. By lift the entire weight of their body with their triceps and arm muscles, dips target the triceps, chest, and shoulders, making them a great upper-body exercise. They can be performed using a chair or bench at home.
How to Perform Dips
Position Your Hands: Place your hands on the edge of a chair or bench, fingers pointing forward.
Extend Your Legs: Stretch your legs out in front of you.
Lower Your Body: Bend your elbows and lower your body until your upper arms are parallel to the ground.
Push Back Up: Straighten your arms to return to the starting position.
6. PULL-UPS
Pull-ups are an excellent upper-body exercise that targets the back, shoulders, and biceps. You’ll need a sturdy bar for this exercise.
How to Perform Pull-ups.
Grip the Bar: Hang from a pull-up bar with your hands shoulder-width apart, palms facing away.
Engage Your Core: Keep your body still and avoid swinging.
Pull Up: Pull your body up until your chin is above the bar.
Lower with Control: Lower yourself back down with control.
WEIGHTED VEST? WHY?
Incorporating these seven calisthenic exercises into your home workout routine can significantly enhance your overall strength, endurance, and fitness. Each exercise targets different muscle groups, providing a well-rounded approach to training.
Remember to perform each exercise with proper form and gradually increase the intensity as you build strength. In addition to consistency and dedication, another quick, healthy and effective way to up your workout game is by using a weighted vest.
The extra mass of the weighted vest helps influence the way your muscles stress and strain during fitness. With the vest on, the force at which you exert yourself is greatly increased, leading to faster energy depletion, and this can actually lead to positive results. With the help of a weighted vest, you’ll quickly see noticeable improvements in your physical fitness and body composition.
GETTING A WEIGHTED VEST
For the strongest and most reliable weighted vests in the market, there is only one place to go: ZelusFitness. Zelus offers a collection of weight vests for all workout enthusiasts irrespective of age or gender. Moreover, Zelus’ vests are adjustable, meaning they can be modified for a perfect fit to enhance safety and effectiveness. Check out the 25 lb weighted vest, for example:
MAIN FEATURES
Premium Material: This strength training weight vest is built to last with durable neoprene rubber fabric, double-stitching, and weighted with iron sand for extreme durability through hundreds of different workouts.
Two Storage Pockets: Enjoy your workout without the fear of losing your valuables! Includes detachable front zipper pockets to keep your cell phone, car keys, and other items safe and secure, plus a rear elastic-mesh pocket for extra convenience.
Comfortable Material: Enjoy your workout in complete comfort with maximum mobility. With cushioned shoulder straps and gentle, non-chafing fabrics, you can go the extra mile in your personal fitness journey with ease and comfort!
Adjustable Features: Adjustable elastic straps and reflective stripes help this vest go any place at any time. For circuit training, weightlifting, cardio, strength training, weight loss, and beyond, this vest will take your workout to the next level!
Even Weight Distribution: Evenly filled with iron sand, this well-balanced vest decreases injury risk while working out.
Like with its thousands of clients around the world, Zelus is ready to accompany you throughout your fitness journey. So, check out more amazing products and valuable information, including the top exercises to do with your weighted vest.