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Campus Calisthenics

Posted by Friendly Design on February 5, 2015
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            Calisthenics are a specific style of exercises that are perfect for college students who want to be healthy and fit. The movements are often rhythmic and require absolutely no equipment. This means they require no money to perform; however, calisthenics do require effort, determination, and dedication. This form of exercise can dramatically increase flexibility and strength. Body weight is used for resistance in a series of movements like jumping; twisting; bending; kicking; and swinging. Calisthenics are a great cardio exercise and builds psychomotor skills like coordination, balance, and agility.


            Squats are an exercise which effectively tone the lower portion of the body and can dramatically increase core strength. They shape the butt, thighs, and quadriceps as well as strengthen the calves and hamstrings. Placing the hands on the back of the head intensifies the resistance thereby increases the effects of the squats.

            Stand erect with the feet slightly more than shoulder width apart and place the hands on the back of the head. Point the elbows out, the chest out, and ensure that the back remains straight. Squat down until the thighs become parallel to the floor. Hold this position for about 5 seconds before pushing back up into the standing position. Repeat these squats for a set of 30 times.


            Push-ups are one type of exercise which can assist in shaping a variety of muscles. This includes triceps; biceps; shoulders; stomach; lower back; trunks; and butt. Performing push-ups regularly can also decrease the risk of osteoporosis because it builds bone mass. It requires several groups of muscles to perform push-ups. They are often recommended for weight loss and to increase the body’s metabolism.

            Start in the plank position with the palms upon the floor slightly more than shoulder width apart. Place the feet together on the floor and the lower portion of the body in a stable position. The body should remain straight from the toes to the head. Do not allow the back to bow in or out. Look straight head and lower the body to floor until the chest actually touches it. The exhale should be on the way back up into the starting position. Lowering then raising the body is 1 rep. For a set repeat this about 20 times.


            Sit-ups strengthen the core muscles, stabilize balance, and increase flexibility. They tone the lower back; hips; pelvis; abdomen; chest; and shoulders. When performed properly on a routine basis sit-ups can help individuals reduce back pain and spasms as well as decrease the risk of muscle injuries and maintain proper posture.

            Lie flat and bend the knees. Place the feet flat on the floor or exercise mat with the hands on the back of the head. Upon curling the body forward toward the knees tighten the abdomen muscles. Keep the neck in line with the spine and bend the chin down slightly upon rising. Hold this position for 5 seconds then lower the body back to the starting position. Inhale slowly as the body is lowered. The feet and lower back should remain on the floor or mat through the entire exercise. This completes 1 rep. For a set complete approximately 15 to 20 reps.

            Calisthenics are exercises which most individuals are familiar with and most likely were required to perform in grade school. They are simple and as mentioned do not require money for fancy equipment. A few other examples of calisthenics are jumping jacks, planks, and swimming. A good regimen is to perform the above exercises every other day and go for a swim on alternating days.