Advanced Calisthenics Exercises
1. Burpees
Stand straight with your abs tight, and shoulders rolled back. Get down into a squat position and put your hands on the floor in front of your feet. Balancing your weight on your hands, jump and thrust your body back into a plank position.Jump back to the previous position and stand up. Do 3 sets of 8 reps.
2. Box Jump
Place a sturdy box about 1-2 steps away from you. Stand straight with your feet shoulder-width apart. Bend down slightly and propel your body into a jump. Keep your eyes on the box. Land softly on top of the box. Keep your body slightly bent forward to prevent falling back on the floor. Squat down. Get up and jump back on the floor. This completes one repetition. Do 3 sets of 8 reps.
3. Push-Up
Get into a high plank position. Keep your elbows right below the shoulders, core engaged, and look at the top of the mat. Do not tuck your neck in or look upwards. Keeping your legs, spine, and head in the same line, bend your elbows and slowly lower your chest to the floor. Stop right when your chest is about to touch the floor. Push your body back up to the high plank position. This completes one repetition. Do 3 sets of 8 reps.
4. Chin-Ups
Stand right below the bar. Jump up and grip the bar with both hands and palms facing you. Your hands should be shoulder-width apart. Bend your knees and cross your legs. This is the starting position. Curl your biceps and pull your body up. Stop when your chin is just above the bar. Slowly extend your hands and go back to the starting position. Exhale. This completes one repetition. Do 3 sets of 8 reps.
5. Pull-Ups
Hold a sturdy, secured pull-up bar at a height. Position your hands slightly wider than shoulder-width apart and palms facing outward. Bend your knees and cross your legs. This is the starting position. Engage your core and bend your elbows. Pull your body up until your chin is above the bar. Slowly return to the starting position by extending your hands and lowering your body. This completes one repetition. Do 3 sets of 8 reps.
