Calisthenics

24:39
Alycia Darby's picture
Alycia Darby
2540 views

8-Week Series to Get A Better Body!

Exercise - Muscle - Weight - Reps or Time - Comments

Bent Over Kick-Backs Triceps 1 pound each hand 20 reps Bend knees deeply, use core, back is flat

Jumping Jacks Heart/Cardio N/A 1 minute

Hip Raises Hamstrings 8 pounds in lap 20-30 reps Balance the weights on hips

High Knees Heart/Cardio N/A 1 minute

Bicep Curls with Elbows on stomach Biceps 4 pounds each hand 20-30 reps Bend knees slightly, palms face up

180 Jump Squats Heart/Cardio N/A 1 minute

Single Sided Lunges Quads 4 pounds each hand 20-30 reps Alternate the foot stepping forward, the heel absorbs the impact

Toe Taps Heart/Cardio N/A 1 minute

Lateral Raises Shoulders 1 pound each hand 20-30 reps Keep a very slight bend in the elbow

Jack and Punch Heart/Cardio N/A 1 minute

Standing Side Leg Lifts Hips/Abductor N/A 20-30 reps Hold onto wall for balance, Flex foot

Floor Taps Heart/Cardio N/A 1 minute

Incline (hand on bench, feet on floor) Push Ups Chest N/A 20-30 reps Done on knees or

11:23
Team Xplore's picture
Team Xplore
793 views

The best of Calisthenics 2014 and Street Workout 2014! Top 10 Moves of the year!

0:00
Team Xplore's picture
Team Xplore
1263 views

Demonstrating pure strength through calisthenics.

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Team Xplore's picture
Team Xplore
1373 views

These simple calisthenics can help warm up you up for a workout, but are also good at the office for taking a break from sitting at your desk. Get the blood moving and your muscles used. Try it out!

0:00
Team Xplore's picture
Team Xplore
1388 views

This is my favorite sequence for an overall workout dynamic warmup. I recommend this to all athletes. It combines calisthenics and stretching in just 4 minutes.

0:00
Team Xplore's picture
Team Xplore
1242 views

Just 2 days left... bar-guerillaz.de is coming! The hottest Calisthenic Community for all da crews out there ya! Welcome to a new level of lifestyle... this is it! Nutrition - Training - Calistehnics - Workout - Forum - Gallery - Videosection - Supplements.

0:00
Team Xplore's picture
Team Xplore
1259 views

Rob Hudson demonstrating calisthenics portion of a workout designed for a client.

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Team Xplore's picture
Team Xplore
1592 views

Some of the plyometric and calisthenic exercises I usually throw into my workouts. This workout is structured as a circuit with short rests for stretching. 3 Rounds with some miscellaneous exercises here and there.

24 Hour Fitness in San Francisco, CA - October 12, 2008

Exercises are listed as follows:

Round 1:
Reverse Crunch x 10
Reverse Crunch Extensions x 10
Circular Straddle Kick Ups x 10
Extensions to Kick Ups x 10
Medicine Ball Side Pass Bicycles x 60
Sitting Straddle Stretch (Front)
Sitting Straddle Stretch (Left)
Sitting Straddle Stretch (Right)
Pulsing Push Ups x 20
Left Forward Lunge Stretch
Right Forward Lunge Stretch
Downward Dog Calves/Achilles Stretch
Single Leg Box Press Jumps (Right Leg) x 15
Single Leg Box Press Jumps (Left Leg) x 15
Front Bar Stretch (Left Leg)
Front Bar Stretch (Right Leg)
Side Bar Stretch (Left Leg)
Side Bar Stretch (Right Leg)
Pulling Quad Stretch From Standing (Left Leg)
Pulling Quad Stretch From Standing (

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