We have already talked about this on several occasions: devote yourself a little to calisthenics - thebody training - maybe taking advantage of it to train outdoors, it only brings benefits.
Index
The benefits of calisthenics
First the classic ones:
- it makes you stronger on natural movements
- allows you to correct technical errors in movements you use in CrossFit®
- burns calories
- It is funny
- it's free or almost (no gym membership, at a minimum)
- no tools and machines needed
- you can choose when to train.
Then there are other advantages… let's say more subtle.
It also allows you to "Lighten" that load on the muscles and joints that more impactful activities (CrossFit®, weightlifting ...) can accumulate over time.
A few weeks, a few months of bodyweight activities (perhaps during a trip, a work trip, or – it happens – a accident) can become an excellent “active holiday” for the body. And, why not, let you discover that you have new talents!
A beginner program
Here: let's say you are in a distant city for a month - perhaps for a business trip. There are two possibilities: find yourself a gym, pay a month's membership and continue "your stuff", or dedicate yourself to the free body.
(as you see the third possibility - stop training - is not contemplated)
The possibilities of building a calisthenics program for beginners they are endless. This is a track by which you can begin to familiarize yourself with the movements, making the most of your week.
Monday
- plank for maximum duration
- 8 squat
- 8 lunges per leg
- 8 push up
- 8 lying leg raises
- mountain climber (how many can you do)
- 8 pike push ups
As you can see, they are all exercises that don't need equipment.
Repeat this circuit 4 times, and you're ready for Tuesday's one.
Tuesday
- 7 chin ups
- 5 pull up
- 6 dep
- 15 push up
- 5 leg raise (from the bar)
- 9 jump squats
- 15 Australian pull ups (also called reverse rowing)
Repeat this circuit 4 times.
Wednesday
A little break?
Thursday
- 20 push ups with wide support (wide push up)
- 20 mountain climber
- wall sit (60 seconds)
- 15 plyometric push ups
- superman hold (30 seconds)
- 30 seconds
- plank (1 minute)
Repeat this circuit 4 times.
Friday
- 100 meters running
- 5 dep
- jumping jacks (45 seconds)
- 8 push up
- alternate knees (high knees, 45 seconds)
- 30 second mountain climber
- plank (15 seconds)
Repeat this circuit 4 times
Saturday
Day from devote to HIIT training. The choice is yours. An advice: try a tabata!
Sunday
A little more break (well deserved if yesterday the tabata you made it nice and intense!)
The secret
You will tell me: Davide, I'm a beginner! I find myself pulling and I can't make even one! Not to mention plyometric push ups! I get so depressed!
This is the secret! Can't do an exercise? Get the progression that tells you how to learn how to do it, and insert in place of the exercise the point of the progression you arrived at.
Here at the beginning "5 pull ups" will be 5 negative, and so on.
Guaranteed success.
And muscles, a nice physique, agility, satisfaction and fun.