Workout #5: Calisthenics

Starting a full body workout that uses only your body weight can transform your fitness routine. This workout combines strength, balance, and flexibility exercises that challenge multiple muscle groups at once. The moves in this session are designed to build power, improve coordination, and increase endurance without any equipment.

Jack Squat for Explosive Leg Strength

The jack squat is a dynamic move that combines a jump with a squat, targeting your quads, hamstrings, and glutes. Start standing with feet shoulder-width apart. Drop into a squat, then explode upward into a jump, landing softly back into the squat position. This exercise improves leg power and cardiovascular fitness.

• Perform 3 sets of 12 reps

• Focus on landing softly to protect your knees

• Keep your chest up and core engaged

  
  

Hip Swing Bridge Out to L Sit for Core and Hip Mobility

This move starts with you sitting on your sit bones and your fingertips placed toward your sitbones (hands flat). You lift your hips to a (reverse) table top position, then when you transition back into an L sit make sure to engage your upper back. This will help lift your hips high enough. This exercise helps learn the engagement of the proper muscles of the L sit. This combination strengthens your core, hips, and shoulders..

• Hold the bridge for a few seconds before transitioning into L sit

• Transition smoothly into the L sit and hold for as long as you can hold it!

• Repeat 5-10 times

  
  

Push Ups for Upper Body Strength

Push ups remain a classic for building chest, shoulder, and tricep strength. Maintain a straight line from head to heels, lower your body until your chest nearly touches the floor, then push back up. Adjust hand placement to target different muscles.

• Aim for 3 sets of 15 reps

• Keep your elbows at about a 45-degree angle

• Engage your core to avoid sagging hips

  
  

Side Plank with Lifted Side Leg for Core and Hip Stability

This variation of the side plank adds a leg lift to challenge your balance and strengthen the hip abductors. Lie on your side, prop yourself up on one forearm, and lift your hips off the ground. Then raise the top leg while keeping your body straight.

• Hold for 20 seconds per side, repeat 3 times

• Keep your hips stacked and avoid letting them drop

• Breathe steadily throughout the hold

  
  

Headstand for Balance and Shoulder Strength

The headstand is an advanced move that builds shoulder stability and balance. Begin by placing your forearms on the ground, interlocking your fingers to create a base. Place the crown of your head on the floor and slowly lift your legs overhead. Use a wall for support if needed.

• Hold for 10 to 30 seconds depending on your skill level

• Keep your core tight to maintain control

• Practice near a wall for safety

  
  

Pistol Squat for Single-Leg Strength and Control

The pistol squat is a challenging single-leg squat that improves balance, strength, and flexibility. Before you begin, make sure to warm up your legs. I always will do a B stance squat (have one leg kicked behind and used as support but the weight is not on this leg). This is to get used to weight on one leg. Stand on one leg, extend the other leg forward, and lower your body as far as you can while keeping the extended leg straight. Push back up to standing. My first couple of reps, I may use my other hand to help stand up to protect my knee. Then after this, I will fully do the exercise.

• Perform 3 sets of 6 reps per leg

• Use a steady chair or a pole in the gym for support if necessary

• Focus on slow, controlled movements

  
  

Sissy Squats for Quad Isolation

Sissy squats target the quadriceps intensely by isolating them during a deep knee bend. Stand with feet hip-width apart, hold onto a support, and lean back while bending your knees deeply. Keep your torso upright and lower yourself as far as comfortable. An important thing to note is: only go down before you start to feel pain (if that is applicable). I thing too many times, people push themselves. This is not the exercise to push yourself over the limits on. With consistency, your range of motion will come!

• Do 3 sets of 10 reps

• Keep your knees tracking over your toes

• Avoid leaning forward excessively

• Hang on to a counter top when starting

Frog Pose for Hip Flexibility

The frog pose stretches the inner thighs and hips, which is essential for mobility and injury prevention. Start on all fours, then slowly widen your knees while keeping your feet in line with your knees. Lower your hips toward the floor and hold the stretch.

• Hold for 30 to 60 seconds

• Keep your back flat and avoid arching

• Breathe deeply to relax into the stretch

  
  

L Sit Hold for Core and Arm Strength

The L sit hold is a static exercise that builds core and arm strength. Sit on the floor with your legs extended, place your hands beside your hips, and lift your body off the ground. Keep your legs straight and hold the position.

• Hold for 15 to 30 seconds

• Engage your core and keep your shoulders down

• Repeat 3 times with rest in between

  
  

This full body calisthenics workout combines strength, balance, and flexibility in a way that challenges your entire body. Each exercise targets different muscle groups while improving coordination and control. Try incorporating this routine into your weekly schedule to build functional strength without equipment. Remember to focus on form and control to get the most benefit and reduce injury risk. Start with easier variations if needed and progress as your strength improves.