Crazy Calisthenics

Type: Endurance

Muscle groups targeted: Full Body

Equipment: Mat is recommended

Length: ~30-45 minutes

Many of our workouts have involved calisthenics which is just a fancy name for body weight exercises! Calisthenics are a great way to increase strength by just using your own body weight which comes in handy when the gyms are closed. This workout is based around endurance principles and should challenge your aerobic system. As always, each exercise has video links to make sure you are performing the full ROM of each exercise!

Levels (based on ACSM and NSCA guidelines)

Beginner: 15 reps, 1 set, 2 min rest between exercises

Intermediate: 15 reps, 2 sets, 45 sec rest between exercises, 1.5 min rest between sets

Advanced Reps/Sets: 12 reps, 3 sets, 30 sec rest between exercises, 1 min rest between sets

Warm-Up - 5 min

1. Jog on spot

2. High Knees/Butt Kicks

3. Arm Circles/Swings

4. Jumping jacks

Break: 45 seconds

Main Set

1. Ground to Jump Touch

2. Seated Reverse Crunches

3. Spiderman Pushups

4. Air Squat to Calf Raise

5. Up and Down Plank

6. Cossack Squat

Break: 45 seconds

Cool Down - 5 min

1. Leg Swings

2. Chest/Lower Limb Stretches

3. Cobra Pose

Disclaimer: Exercise at your own risk. Do not try exercises that you are not comfortable doing. CP Fitness is not responsible for any injuries. Consult a physician if unsure whether or not to begin exercise. Workout plan was made using ACSM and NSCA guidelines. We are not certified professionals, only kinesiology students with personal fitness experience and are aware of guidelines and recommendations through our university program.