5 Calisthenics Routines for Strength

 5 Calisthenics Routines for Strength

5 of the Best Calisthenics Sets to Gain Unbeatable Strength

Introduction

These are form of body exercise that involve non mechanical movements that have been in existence for centuries with the aim of attaining body strength, flexibility and stamina. Thus focussing and major plus point of the calisthenics exercise it is basic plus easily understandable and even can be easily improvised. Truly, what’s outlined here represents a very efficient strength training program which requires only a few basic movements and the least number of equipment. However, it is always the same rule: It is not about how much you can do at the moment but how much you improve day by day. That is why I have outlined 5 best calisthenics exercises for those who need to push their strength to reach the 1200-1500 word area.

1. The Power Pyramid

This particular routine involves basic movements randomly developed through the general body muscles and increases the difficulty in muscle movements as it goes along. Begin with 10 minutes of dynamic stretching, followed by:

A1. Push-ups: 3 sets of 12 reps

A2. Squats: 3 sets of 15 reps

B1. Pull-ups: 3 sets of 8 reps

B2. Lunges: 3 sets of 12 reps per leg

C1. Handstand push-ups: 3 sets of 6 reps

C2. Jump squats: 3 sets of 10 reps

Between sets pause for 1 minute and perform this regiment 3 times a week with 1 day of rest in between each training session. As you continue improve the sets and reps or add another round if doing D1 and D2.

2. The Functional Five

Including exercises that combine movements, this routine creates the base for any kind of fitness. All exercises should be completed for 45 seconds and then a 15 second a rest. Complete three to five rounds:

A. Burpees: Expect push up, jump and clap use all the body muscles.

B. Box jumps: Force generated by legs and specifically the core muscle is tremendous

C. Plank hold: Incorporate lower body, torso and upper extremities

D. Pull-up negatives: Go up as far and as steep as is safe and then come down gradually

E. Leg raises: Involve your lower abs and hip flexors muscles

Perform the Functional Five exercises on two days in the week and try to increase the amount of time which you spend on exercises as you get stronger.

3. The Combo Circuit

Let’s work on different muscles in your body and make sure you do not have a bored look while performing circuit. Set a timer for 30 minutes, and in that time, aim to complete as many rounds as possible of the following sequence:

A. Inverted row: 12 reps

B. Goblet squat: 15 reps

C. Push-up: Max reps in 45 seconds

D. Dips: Max reps in 45 seconds

E. Ring rows: Max reps in 45 seconds

F. Russian twists: 45 seconds

There should be a one-minute break between the rounds; however, as your stamina rises, change the pause time to thirty seconds. Ideally, the Combo Circuit should be done three to four times a week to switch your routine, but not in a consecutive manner.

4. The Unbroken Full Body

It incorporates flawless form and continuous reps with this full body set. Aim to do this workout three times a week:

A. Jumping pull-ups: 5 sets of 5 reps

B. Clap push-ups: 5 sets of 5 reps

C. Single-leg squats (pistol squats): 5 sets of 3 reps per leg

D. Dips: 5 sets of 3 reps

E. Handstand push-ups: 5 sets of 2 reps

If you are just beginning, you should figure out how to adapt these exercises to fit your needs. For example, you may do jumping pull-ups in a box or normal pull-ups without the jumping. The way forward is to try and refine the set and increase the standard and uniformity of the set.

5. The Strength Ladder

Combine progressive overload with the Strength Ladder – this means that the volume and the intensity of the workout grow with the progression of the Ladder. Begin with 10 minutes of warm-up and stretching, and work through the following routine twice a week:

Rung 1 (Day 1)

A. 10 push-ups

B. 10 squats

Rung 2

A. 15 push-ups

B. 15 squats

Rung 3

A. 20 push-ups

B. 20 squats

Rung 4

A. 25 push-ups

B. 25 squats

Add five push-ups and five squats to each rung and do it until you reach the maximum points you can handle. On each rung of the ladder, the goal is to set a number of reps and then try to gradually add more reps per week.

Conclusion

The following are five calisthenics routines that will offer good strength training within the 1200 to 1500 word prescription. It must be noted that it is necessary to be consistent with workouts and it also important to listen to your body to give it the well deserved rest if feeling weak or sick. It is always advisable to practice with correct form and technique, this will help an individual make progressive improvements without pains. Accompany these routines with proper diet and water intake and you will be able to get to the choosen physiques strength and fitness level.