“Physical fitness is not only one of the most important keys to a healthy body, it os the basis of dynamic and creative intellectual activity.”
– John F. Kennedy
Why depend on external things when God has equipped us from within? İndeed, one must wonder after knowing how perfectly our body is balanced and equipped. Anybody else understands it or not, The Bar Brothers, Dusan Djolevic and Lazar Novovic, a pair of the top callisthenics experts across the fitness globe understood it and that is why they coined such a workout method that incorporates with one’s own body mass to build up his own muscles. The Bar Brother scheme a major variation of callisthenics workout. With a proper workout scheme and well-balanced diet, everyone can get the dream body structure.
As told earlier, a perfect body with muscles biceps triceps with the help of calisthenics workout needs two things: a proper balanced diet and workout routines. While a proper diet includes principles like protein rich diet, eating more natural fruits and vegetable, eliminating wine from food list etc.
Now, let’s have a look at a Sample callisthenics workout routine.
Warm Up: warm up is perhaps the most important part of any exercise. Because without proper warm up, your body does not get informed about your exercise and because of this sudden activity, the limbs and the joints can get affected bitterly. Jumping Jacks, Mountain Climbers, Shoulder dislocation, one finger push-up are some exercises that can be performed along with warm up. These exercises are for upper body warm up. For lower body warm up, kindly go for hip cycles both sides and direction, Squat Clinic, jump rope, glute stretch etc exercises.
Now, let’s jump to the workout section:
Beginner calisthenics circuit:
Repeat this cycle 3 times with 30 seconds of gap after each cycle.
|Jump rope||30 secs|
Intermediate calisthenics circuit:
Repeat this cycle 2 times with 50 seconds of gap after each cycle.
|leg flutters||1 minute|
|second sprint nonstop||30|
Advanced calisthenics circuit:
Repeat 1 time.
|Hold a handstand||30secs|
|Kick up push ups||30secs|
|Squat position move side to side||30secs|
|X’s and O’s core workout||30secs|
|Wall push ups||30secs|
Extreme calisthenics circuit:
3 cycles without any rest in between.
|Back lever hold||10 sec|
|Flag hold||7 sec|
|Front lever hold||5 sec|
|bent arm planche hold||15 sec|
|handstand hold||30 sec|
|Pull up hold position||30|