Want to build muscle but can’t go to the gym? No problem. Build an elite body through calisthenics. You can get into the best shape of your life with the following body-weight exercises as long as you maintain excellent form, short rest times and high levels of intensity.
1. PUSH UPS
Push up in it’s different variations will build up all of the upper body push muscles (chest, shoulders and triceps) as well as tighten up your core (abdominal and lower back muscles).
Place your arms on the ground shoulder width apart, keep legs together and body straight and erect. Go all the way down, pause, and drive back up. Do as many reps as possible. Take 30 second rests.
2. PULL UPS
Pull up in it’s different variations is an incredible back, biceps and shoulder muscle builder. Pull up is a compound body-weight movement that works a large number of muscles in your back, shoulders and arms. You can utilize a door-pull up bar or a bar in a playground for this exercise.
Take an overhand grip shoulder width apart, pull your body all the way up where your chest nearly touches the bar, and slowly come back down to the starting position. Do as many reps as possible. Take 30-60 second rests.
Running builds the muscles of not only the legs and the core but also the heart. Running develops high lung capacity and endurance. It’s the most vital exercise for the elite forces of the world.
Vary your running – sometimes sprint 100 to 400 meters. Sometimes run 2 miles. Sometimes go for a slower longer run.
4. WALKING LUNGES
Walking lunge is a great body-weight exercise to build the muscles of the quads, glutes, hamstrings and hips.
Start off standing with your feet shoulder-width apart and hands on the hips. Take a long step forward, descend until your knees almost touch the ground and drive back up and repeat with the other leg. Do as many reps as possible. Take 60 second rests.
The plank is the most effective abdominal exercise that you can perform – it obliterates your abs and core. The plank not only develops bulging abdominal muscles, it also develops the lower back, shoulder and glute muscles. It’s a fully body isometric exercise.
Get into the push up position. Then bend your elbows 90 degrees and rest your weight on your forearms.Your body should form a straight line from your elbows to your feet. Hold the position for 30 seconds to start off. Rest 30-60 second between sets. As you improve, keep increasing the amount of time that you hold the plank.