Getting Started with Bodyweight Exercises
Posted by:
The Fruitarian One
()
Date: November 11, 2006 07:13PM Getting Started
By The Fruitarian One Getting started with Body weight/Calisthenics exercises can be pretty intimidating at first, especialy when you see these videos of guys doing stuff with ease that you never even thought was possible but I can tell you from experience that there is no need to be fearful because if your willing to put the work in, you too will be achieving those same feats. The thing I noticed with Calisthenics is that the more you do it the more you progress and the more you progress the more you want, it's really hard to not want to evolve, so expect plenty of change and be sure to get familiar with various exercises. Here's a good bodyweight routine for beginners to start building a good foundation, you can start off with one set and build up to three. (CLICK ON EXERCISE FOR DEMO) Push ups, 3 sets, max reps Chin ups, 3 sets, max reps Squats, 3 sets, max reps Dips, 3 sets, max reps Calf Raises, 3 sets, max reps Sit ups, 3 sets, max reps F1's Body Weight Goals Here's a guide for the novice just getting into general fitness, here we are starting off with bodyweight Exercises to build a good foundation. Males should aim for: Push ups - 1 set of 80 Chin-ups - 1 set of 20 Squats - 1 set of 80 Dips - 1 set of 20 Calf Raises - 1 set of 200 Handstand Push up - 1 set of 8 Hanging leg raise - 1 set of 20 Pull-ups - 1 set of 20 Females should aim for: Push ups - 1 set of 40 Chin-ups - 1 set of 10 Squats - 1 set of 40 Dips - 1 set of 10 Calf Raises - 1 set of 100 Handstand Push up - 1 set of 4 Hanging leg raise - 1 set of 10 Pull-ups - 1 set of 10 When these goals can be reached with ease then your ready to move on to more demanding/advanced exercises Sorry, only registered users may post in this forum.
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