Improve Any Type Of Fitness Training With Calisthenic Exercises

Modified calisthenic exercises work as good as any others. Calisthenics can be changed very easily to suit your individual fitness training needs.

Hopefully you have a basic understanding of this type of training so we can jump right into the exercises to use in your training program.

If you need more information on calisthenics in general, there is a link near the bottom of this page that will take you to an overview of the training programs.

Now, most fitness training experts who regularly use calisthenic workouts suggest using a fitness training partner for some exercises.

This is because a partner will provide motivation and support and you can use your fitness training partners body weight as added resistance to build muscle and strength.

The majority of partner assisted calisthenic exercises are used to increase your strength and muscle size.

The amount and size of the increases will depend somewhat on the amount of resistance your partner is able to provide.

Depending on your fitness training goals, your training partner may apply as much resistance as is necessary to determine the number of reps you want to be able to complete on each set.

As with all exercises, you need to make sure that you perform partner assisted calisthenics exercises in a slow controlled manner.

Always start your workouts by completing a five-ten minute warm-up. This can be done by a slow jog, jumping jacks, running on the spot, skipping rope, etc. Do a few minutes of light stretching as well.

For the calisthenic exercises below, you and your partner should do six-ten reps per set and anywhere from two-three sets total. It's best if you have a training partner who is around your size and fitness level.

"Calisthenic Exercises For Partner Assisted Calisthenic Workouts"

Chest, Shoulders, Arms

 Exercises: Front push-ups.

The lead partner should be in the leaning-rest position. The support partner will grab the ankles and lift up to hip level. Lead partner will perform the push-ups from this position. Make sure you keep your body straight throughout the entire movement.

Muscle(s) Worked: Pectoral (chest), triceps, anterior deltoid (shoulder) and a little bit of your abdominal muscles.

Exercises: Push-up walks also known as wheelbarrows.

To start this exercise the lead partner should be in the leaning-rest position while the support partner will grab the ankles and lift up to around the hip level. The lead partner will then walk on his or her hands. You can also do this exercise with your arms bent.

Muscle(s) Worked: Deltoids (Shoulders), Pectoral (chest), triceps and a little bit of your abdominal muscles.

Calisthenic Exercises: Back or side push-ups.

With this exercise the lead partner will be in the back or side push-up position while the support partner will grab around the ankles and lift up to approximately the thigh/hip level. Now, the lead partner will do a backwards push-up with both arms or a side push-up with just a single arm. Always remember to keep your body tight and straight during the actual movement.

Muscle(s) Worked: Back push-ups –Upper and mid back, triceps, shoulders; When doing Side push-ups – triceps, shoulders, upper back, chest.

Calisthenics Exercises: Backwards push-up walk.

To begin this exercise the lead partner will be in the back push-up position while the support partner will grab around the ankles and lift up to around the hip level. The lead partner will then walk backwards on his or her hands.

Muscle(s) Worked: Deltoids, upper back and a bit of your abdominal muscles.

Calisthenic Exercises: Handstand push-ups.

With this exercise the lead partner will get in the handstand position while the support partner will grasp around the ankles in order to balance the lead partner. The lead partner will then bend and straighten arms performing a handstand pushup. Be careful not to touch the floor with your head.

Muscle(s) Worked: Shoulders, chest & triceps.

Calisthenic Exercises: Resistance exercises for your arms.

To begin this exercise to include in calisthenics workouts the lead partner will lie on his or her back on the floor while the support partner adds resistance against the movement of the arms up and towards the head, down towards the hips and straight out from body.

You can apply this pressure or resistance in both directions. As an example; resistance can be used against the arms while they are extended outwards and pushing towards the floor or while the arms are extended outwards and pulling to the middle of the body.

You can also perform calisthenic exercises such as this one with the lead partner lying on his or her front.

Muscle(s) Worked: Shoulder, chest and upper back muscles.

Back

Calisthenic Exercises: Trunk drops from a bench position.

To begin, the lead partner will go down on his or her knees with both hands behind the head while the support partner will grasp the ankles of the lead partner. Then the lead partner will lower his or her trunk until the forehead touches the ground. Then return to the start position.

Muscle(s) Worked: Back extensors.

Calisthenics Exercises: Arm raises from a bench position.

To begin, the lead partner will once again kneel down with both hands extended above his or her head while the support partner grabs onto the lead partners ankles. Then the lead partner will bring both hands to the side and back to the start position.

Muscle(s) Worked: Back extensors.

Abdomen

Calisthenic Training Exercise: Trunk lifts.

To begin this exercise the lead partner will lies on his or her back with both hands behind the head. Both feet are held by the support partner at approximately the hip level, then the lead partner will raise and lower the head and trunk.

Muscle(s) Worked: Abdominals.

Calisthenic Training Exercise: Trunk twisters and trunk side bends.

Begin this exercise you basically start in a fireman's carry position with the lead partner carrying the support partner on his or her shoulders. While having both feet shoulder-width apart, the lead partner will twist to right and then to left. The lead partner can also bend from the waist to right and to left. You should be careful not to use the momentum of your support partner’s weight to force the movement beyond a controllable and safe range of motion.

Muscle(s) Worked: Obliques.

Hips, Legs & Calves

Calisthenic Exercises: Two-man squat.

For the 2-man squat both you and your fitness training partner will stand with your backs to each other leaning into each others body. Now, at the same time you will both squat until your quads (thighs) are parallel to floor. Both of you will then return to the starting position while keeping your backs touching.

Muscle(s) Worked: Hips, quadriceps and hamstrings.

Calisthenic Exercises: One-legged squat.

For this one you'll start from an upright standing position. The support partner will hold one leg and the opposite arm of the lead partner. The lead partner will then do a squat until the thigh of the one bent leg is parallel to the floor. Return to the start and repeat.

Muscle(s) Worked: Hips, quadriceps and hamstrings.

Calisthenic Exercises: Fireman squats and lunges.

For this exercise the lead partner will hold the support partner in a normal fireman's carry. While using your support partner's weight for resistance, do a squat until your quads (thighs) are parallel to the ground or floor and then return to a standing position. You can also do this exercise as forward and side lunges, but be careful with your knees.

Muscle(s) Worked: Hips, quadriceps and hamstrings.

Calisthenic Exercises: Resistance Exercises – Legs.

For this exercise to include in your calisthenic workouts the lead partner will lie on his or her back on the floor or can stand upright. The support partner will apply resistance as the lead partner will move the bent leg down towards the floor or up towards the chest.

Muscle(s) Worked: Hip flexors and extensors.

Calisthenic Exercises: Fireman toe raises.

Now with this one the lead partner will hold the support partner in a fireman's carry just like above. While using your support partner's weight for resistance, go up on your toes and then lower yourself down.

Muscle(s) Worked: Gastrocnemius - large calf muscle.

Calisthenic Exercises: Push-up / squat.

This exercise is performed with one partner in a leaning rest with both feet resting on top of the shoulders of partner number two. The lead partner will then bend both arms into a push-up position while the second partner bend both legs into a squat position. Both of you will then return to the start position together.

Muscle(s) Worked: Partner number one will be working chest, triceps, anterior deltoid and some abdominal muscles while partner number two will be working hips, quadriceps (thighs) and hamstrings.

As with any calisthenic exercises some basic rules apply. Such as: if you can only do an exercise for approximately four to ten reps on each set, you will be increasing strength. If you can do over ten reps per set you will start to improve your muscle endurance.

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