Physical activity plan

Here’s a beginner’s calisthenics workout that targets different areas of your body to give you a comprehensive full-body exercise:

Repeat the following set of exercises three times. Take a 30-second break between each set of exercises, and rest for three minutes between each round of the exercise circuit.

10 Pull-Ups

• Stand in front of an exercise bar.
• Hold the bar from the top with your arms a little wider than your shoulders.
• Use your shoulder muscles to pull yourself up, so your head goes above the bar.

10 Chinups

• Stand in front of an exercise bar.
• Hold the bar from below with your arms closer together than shoulder-width, ensuring a firm grip.
• Use your biceps to lift yourself up until your head is above the bar.

By Buritora |Adobe stock

25 Jump Squats

• Stand with your body positioned forward, and your feet should be aligned parallel, directly under your shoulders.
• Step your feet a bit apart, with your toes angled slightly outward.
• Begin lowering yourself into a squat, moving your hips back and down as you bend your knees.
• Maintain an upright chest and keep your head and face facing forward.
• Go as low as you comfortably can in the squat, and then swiftly spring up into a jump.

By Undrey |Adobe stock

20 Dips

• Stand within a set of parallel bars and engage your arm and shoulder muscles to raise your body off the ground.
• Once you’ve lifted yourself up, lean slightly forward.
• Next, flex your elbows, utilizing your triceps, to move yourself up and down.

If you don’t have a dip bar, you can still do dips using an exercise ball or a bench. Just make sure to keep your feet on the ground and your knees bent at a 90-degree angle.

By Gordon Cowie |Unsplash

20 Pushups

• Kneel down and place your hands just outside your shoulders.
• Straighten your legs and support your body with your arms, forming a “plank” position.
• Make sure your back doesn’t droop or your buttocks aren’t raised high.
• Gradually lower your body by bending your elbows close to your sides until your chest is nearly touching the ground.
• In the lower pushup position, your upper arms should create a 45-degree angle with your body’s top part.
• Pause briefly in the lower position, then swiftly return to the starting position.
• Keep your core muscles engaged throughout the entire exercise.

Crunches

• Lie down on your back with your feet flat on the ground, bending your knees at a 90-degree angle to your body.
• Cross your hands behind your head, keeping your head a short distance from your chest.
• Engage your core muscles, exhale as you sit up, and inhale as you return to the starting position.
• Try to touch your elbows or chest to your knees while sitting up.

Jump rope for 30 seconds

• Hold the jump rope handles and position your hands at an equal distance from the center line of your body.
• Use your wrists, not your elbows or shoulders, to spin the rope while you jump a couple of inches off the ground, clearing the rope.
• During the jump, make sure your toes are pointing down, and maintain a slight bend in your knees.

Burpees

• Face forward, and make sure your feet are about as wide apart as your shoulders. Keep most of your weight on your heels, and let your arms hang by your sides.
• Now, push your hips backward while also bending your knees, lowering yourself into a squat position.
• Place your hands on the ground in front of you, with your palms facing down. They should be slightly closer together than your feet.
• Transfer your weight onto your hands and jump your feet back. When you land, make sure it’s a gentle landing on the balls of your feet, and your body should be in a straight plank-like position. Don’t allow your back to droop or your rear end to stick up in the air.
• Next, jump your feet back towards your hands, so they land close to your hands.
• Finally, push your arms upward and jump into the air quickly.

Calisthenics workouts involve using your body weight for strength training, while weight exercises involve using dumbbells or other weighted equipment for the same purpose. Researchers have found that, in the short term, both calisthenics and weight exercises yield similar physical outcomes.

Key points

• Certain exercises, such as jumping exercises, are more intense, which can make them challenging for beginners who may not be in good physical condition or have certain limitations.
• Nonetheless, these exercises are highly effective for individuals in moderate shape who want to enhance their strength, power, and speed rapidly. It’s advisable to consult your healthcare professional to determine if these exercises are suitable for you.
• Calisthenics exercises can improve physical fitness to a similar extent as weight-based training exercises. One of the advantages of calisthenics is that it demands minimal to no extra equipment; your body is all you need!