Dedicated training can produce amazing outcomes and arguably some of the most jaw dropping results are achieved through calisthenics – also known as body weight exercise.

Calisthenics can scale from a simple pull-up to handstand push-ups to hanging horizontally like a human flag. The results often give an extremely cut physique with very little body fat, a perfect example being Frank Medrano. Perhaps one of the purest forms of exercise, it allows muscles to work together. Calisthenics exercise focuses on the control of a movement. This leads to enhanced balance, posture and muscle density.

The results of dedicated calisthenics training can produce super human feats. Extreme calisthenics is often referred to as ‘zero gravity workouts’ because of the amazing self supported movements. Of course mastering this form of exercise takes huge amounts of training. Once you get the hang of it though, body weight workouts can be a great way to stay in shape and add definition to a muscular body.

Here are a few calisthenic exercises you can try:

Extended push up

  • Start in a regular push up position.
  • Put your hands together side by side and slowly do a push up.
  • The further forward you reach with your hands the harder this exercise will become.
  • This is great for strengthening your upper body and core muscles.

One leg squat

  • Raise one leg straight ahead of you and bend the other leg down.
  • Try doing a set number of squats before swapping legs.
  • A good start would be around seven squats per leg each set.
  • This is a great addition to any leg day routine.

The typewriter

  • This works best with a straight pull-up bar.
  • Position yourself with a wide grip on the bar and your palms facing away.
  • Raise yourself so your head is above the bar.
  • Move to the side straightening one arm.
  • Keep your head above the bar and swap sides.
  • This will strengthen your upper body focusing on the lats.

Dragonfly

  • Find a flat surface with a solid object to grip, preferably a bar.
  • Lay on your back, gripping with your hands behind your head.
  • Lift your legs in the air and bring them down as slowly as possible.
  • This can be made harder by lifting your whole body.
  • This is a great abs and core workout.

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