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Calisthenics Workouts originated in ancient Greece and resurfaced in the early nineteenth century, Now Getting More Attention In the Fitness world due to its flexibility and Versatility
Source: https://drbucho.com/7-calisthenics-workoutshow-to-start-calisthenics-for-beginners-2023/
Reps
As many as possible
Standing before a bar for a workout.
Put your hands in a tight, slightly closer-than-shoulder-width grasp and grab the bar from underneath.
Bring your head above the bar by using your biceps to pull yourself up.
Reps
As many As Possible
Once your upper arms are parallel to the floor, slowly lower your body. If you are unable to complete at least five reps on your own,
you should kneel or stand in the open loop while wearing an elastic exercise band attached to the dip bars.
You can use the bench or chairs if you don’t have dip bars.
Reps
As many as possible
Flat on your back, lie on the ground.
While keeping your knees at a 90-degree angle to your body, plant your feet firmly on the ground.
Keep your head about a fist’s distance from your chest and cross your hands over your chest.
Sit up till your elbows or chest touch your knees while maintaining a strong core.
Think about pulling yourself up with your core muscles, exhaling as you sit up and inhaling as you lie down.
Reps
As many as, it is possible for you but keep in mind to take a break from every exercise
Standing straight and with your feet parallel and directly beneath your shoulders, face ahead.
With your toes pointing slightly outside, space your feet a few inches apart.
As you lower yourself into the squat, bend your knees and bring your hips back and down.
Keep your head and look ahead, and keep your chest high.
Squat as deeply as you can before exploding up into a jump with force.
5. Pushups
Reps
For a minute
Squat down to put your hands on the ground while standing with your feet shoulder-width apart.
Now quickly extend your legs behind you to finish in the pushup posture.
Quickly rise up after jumping your legs back up so they land between your hands.
Reps
For 30 seconds or more based on your ability
Hold your hands roughly the same distance from your body’s centre line while holding the jump rope handles in your hands.
Jump one to two inches off the ground to clear the rope by rotating it with your wrists rather than your elbows or shoulders.
Keep your knees slightly bent and your toes pointed downward as you jump.
Reps
As many as possible
Get down on your knees and position your hands just outside but underneath your shoulders.
Your chest should almost touch the floor as you lower your body by bending your elbows close to your body.
Throughout the entire action, keep your core, or abdominal region, flexed.
