calistensics

This is REALLY good for those who are starting to get into Cardio or for those who have really bad Cardio and are trying to improve.

As you feel yourself getting better and better, easier to do. Cut the 60 Second Breaks to 30 Seconds.

3

Sunday Rest Day!

With the Repeating Workouts, they are to help build your endurance. I don’t expect many to be able to do it as many times are suggested but PUSH Yourself! Do as many repeats as you can, even if you have to break them up during the day.

Stomach/Core Workout - Will need Timer & Basic Chair.

Warm Up.

  • 2 Minute Stretching Arms 2 Minute Stretching Legs
  • 20 Jumping Jacks
  • 10 Burpees
  • 50 Mountain Climbers
  • 90 Seconds Run In Place
  • 90 Second Wall Sit
  • 90Seconds Run In Place

Exercise

  • 100 Elevated Side Crunches- Left Side (Use Chair)
  • 100 Elevated Side Crunches - Ride Side (Use Chair)
  • 90 Second Wall Sit
  • 10 Burpees

Rest 30 Seconds (Seriously, Only 30 Seconds)

  • 60 Mason Twist
  • 25 Bicycle Crunches- Rest 5 Seconds- 25 Bicycle Crunches
  • 100 Elevated Crunches (Use Chair)
  • 100 Second Wall Sit
  • 100 Reverse Crunches

Rest 30 Seconds (Seriously, Only 30 Seconds)

  • 50 Genie Sits
  • 50 Leg Lifts - Rest 5 Seconds- 50 Leg Lifts
  • 100 Hip Raises
  • 30 In & Out Abs- Rest 5 Seconds- 30 In & Out Abs
  • 90 Second Elbow Plank - 5 Seconds Rest- Repeat

30 Seconds Rest (Seriously, Only 30 Seconds)

  • 90 Seconds Run in Place
  • 3 Minutes - Inch Worm
  • 15 Jack Knives- 5 Seconds Rest- 15 Jack Knives
  • 30 Six Inch Holds -Wait 2 seconds in between Holds
  • 50 Speed Skaters
  • 25 Elevated (Use Chair) Sit Up -5 Second Rest- Repeat.

DONE!!!

Glutes, Butt, Ass, Fanny, Rear End.

No matter what you call it. Most (If not all) Women want one that is Firm, Tight & Lifted. Want One? Well, Shut Up & Squat! Squats workout not just the Butt but the Inner thighs, Outter Thighs and Legs! Now if you cannot do fifty each your first time, dont worry. Do at least 25 of each exercise at least Twice. I PROMISE you’ll be feeling it in the morning!!!

Group Tumblr Workout- Squats

You will need- Timer, Basic Chair

Warm Up

·         2 Minute Leg Stretch

·         2 Minute Arm Stretch

·         30 Jumping Jacks

·         10 Burpees

·         15 Jumping Jacks

·         30 Pike Presses

·         20 Jumping Jacks

Exercises

·         50 Sumo Squats

·         1 Minute Run In Place

·         50 Sumo Squats

·         25 Mountain Climbers

·         50 Sumo Squats

·         90 Second Wall Sits

·         50 Sumo Squats

·         100 Bicycle Crunches

·         50 Sumo Squats

·         30 Counter Top Pushups

·         50 Sumo Squats

·         200 Calf Raises

·         50 Sumo Squats

·         60 Jumping Jacks

·         50 Sumo Squats

·         30 Triceps Dips (Use Basic Chair)

 

Repeat 4x (Times). 60 Second Rests In Between Rests.

 

Group Tumblr Workout

Warm Up

· 2 Minute Leg Stretch

· 2 Minute Arm Stretch

· 30 Jumping Jacks

· 10 Burpees

· 15 Jumping Jacks

· 30 Pike Presses

· 20 Jumping Jacks

Exercise

· 90 Second Wall Sit

· 50 Jumping Jacks

· 10 Burpees

· Set Timer for 2 Minutes- Alternating Push-up Plank

· 50 Mountain Climbers

· 200 Calf Raises

· 90 Second Upside Down Wall Plank

· 30 T-Raises

· 40 Countertop Push Ups

· 90 Second Reverse Plank

· 55 Sumo Squats

· 90 Second Wall Sit

· 100 Butt Kickers

· 50 Pike Presses

· 90 Second Run In Place

Repeat 5x(Times) With 90 Second Rest in Between Sets.

Group Tumblr Workout - Cardio

Working The Cardio Today!

Warm Up.

· 2 Minute Arm Stretch

· 2 Minute Leg Stretch

· 30 Jumping Jacks

· 5 Burpees

· 20 Jumping Jacks

· 3 Burpees

Exercise

· 1 Minute Jog In Place

· 30 Mountain Climbers

· 20 Jumping Jacks

· Speed Squats – Set time for 90 Seconds. Do as many squats as you can

· 1 Minute Run in Place

· 50 Front Kicks – 25 each leg.

· 10 Burpees

· 40 Bicycle Crunches

· 1 Minute run in place

· Inch Worm – Set timer for 3 Minutes

· 30 Counter top Push ups

· 30 Mountain Climbers

· 40 Jumping Jacks

· 50 Front Kicks- Right Leg

· 7 Push Ups

· 50 Front Kicks – Left Leg

· 40 Jumping Jacks

· 90 Second Upside Down Wall Plank

· Speed Squats -90 Seconds

· 50 Side Lunges – Right Leg

· 25 Wall Push Ups

· 50 Side Lunges – Left Leg

· 40 Pike Presses

· 1 Minute Run in Place

· 50 Jumping Jacks

· 10 Burpees

· Inch Worm – 3 Minutes

· Speed Squats – 2 Minutes

· 150 Crunches

· 10 Burpees

· 50 Jumping Jacks

· 100 Front Kicks – Left Leg

· 100 Crunches

· 100 Front Kicks – Right Leg

· 60 Jumping Jacks

· 2 Minutes Jog in place

· 10 Jumping Jacks

· 3 Minute Walking in Place

· 2 Minute Arm stretch

· 2 Minute Leg Stretch

Group Tumblr Workout - Cardio

Warm-up

·         2 Minute Arm Stretch

·         2 Minute Leg Stretch

·         1 Minute Run In Place

·         30 Mountain Climbers

·         10 Burpees

·         1 Minute Run In Place

·         40 Mountain Climbers

Exercise

50 Jumping Jacks

5 Burpees

Set Timer for 2 Minutes- Pivoting Upper Cuts

60 Mountain Climbers

90 Seconds Run in Place

100 Front Kicks (50 Each Leg)

Set Timer for 3 Minutes (Speed Sumo Squats)

-       Stretch Arms

-       Stretch Legs

 

Repeat 5x (Times) 60 Seconds Rest In Between Sets.

 

**When I say 60 Seconds, I mean 60 Seconds!! Need to keep that heart working!

Thought I should share this. Many tell me “I can plank all day, is there anything I can do to make them harder?”- Well, remember if it does not HURT it does not WORK.

Squats and Planks are commonly done in an incorrect manner. If you dont feel the burn or harding for the stomach, chance are you’re doing them wrong.

Beginners Tumblr Group Workout !!!

Im posting the first tumblr group workout since there are a lot of new Beginners.If you have already been doing the workouts,double the numberof each workout, Planks - do 90 seconds instead of 60.

I doubled my workout as well! Actually was pretty good workout for me.

Tumblr Group Workout!!

Group Workout!

This is a Good Beginner Exercises. The Exercises are Quick and will keep you Moving. Depending on your Stamina, you may take 30-45 Minutes on this.

If at ANY time you start to feel light headed Stop!

I did not add my times do to the fact some people will take Longer on the Burpees and V-Sit-Ups.

I suggest you Google or YouTube any Exercises you do Not know.

Make sure you have Cold Water & Timer Handy!!

Let’s start with 4 Minutes of stretching.

Stretch arms for 2 minutes

Stretch Legs for 2 minutes

Now Let’s Do it!!

Warm Up

· 25 Jumping Jacks.

· 60 Second Elbow Plank

· 25 Jumping Jacks.

· 60 Second Reverse Plank

· 25 Jumping Jacks

· Run in Place for 1 Minute.

Should Take Around 4 ½ Minutes

· 15 Sumo Squats

· 150 Calf Raises – Once you reach 50 you stop Count, 1 Mississippi, 2 Mississippi – Then Continue on to 100 – Count to 2 Mississippi again- Then Finish the last 50

· 25 Side Lunges, Right Leg.

· 15 Counter Push-ups – You can use your Bathroom or Kitchen Countertop , a desk even your Bed as long as your Body is Positioned at a Slant

· 25 Side Lunges, Left Leg.

· 60 Second Butt Bridge

· 15 Sumo Squats

Take a few drinks of water.

· 50 Russian Twists.

· 60 Second Right Side Plank

· 25 Crunches

· 30 Bicycle Crunches

· 60 Second Left Side Plank

· 20 Jumping Jacks

· 25 Mountain Climbers

· 10 Counter Top Push-Ups

· 60 Second Reverse Plank

· 50 Knee Highs

· 20 Calf Raises

Take a few Drinks of Water

· 10 Burpees

· 60 Second Upside Down Wall Plank (Place your back up against the Wall, take 3 Steps. Place your hands on the ground, lean Forward on your hands, Pick up your feet and Balance them on the wall)

· 25 Fire Hydrants – Left Leg

· 15 Jumping Jacks

· 25 Fire Hydrants- Right Leg

· 40 Hip Raises

· 25 Mountain Climbers

Take a few drinks of Water.

· 5 V-Sit Ups

· 60 Second Elbow Plank

· 5 V-Sit Ups

· 25 Quadruped – Right Leg

· 10 Wall Push-Ups

· 25 Quadruped – Left Leg

· 60 Second Wall Sit

· 100 Calf Raises

· 15 Sumo Squats

· 25 Mountain Climbers

· 60 Second Butt Bridge

· 25 Jumping Jacks.

· 60 Second Elbow Plank

· 25 Jumping Jacks.

· 60 Second Reverse Plank

· 25 Jumping Jacks

· Run in Place for 1 Minute.

Stretch Arms for 2 Minutes

Stretch Legs for 2 Minutes.

Now take a nice Shower.

And Let me know how you feel!

P.S. You’re going to HATE me in the Morning