3 Movements For a Full Body Calisthenics Workout. No Equipment.

3 Movements For a Full Body Calisthenics Workout. No Equipment.

Today, I want to discuss three great movements that provide simultaneous upper body and lower body action.

These exercises are not only good for cardio, mobility, coordination, and strength, but they also deliver a well-rounded workout when incorporated into your fitness routine.

Let's start with the spider push-up. It's a classic variation where you bring your knee to your elbow with each repetition, alternating legs each time. Here's how it's done: as you lower yourself down, bring your knee to your elbow, ensuring a strong connection. This engagement is crucial for maximum core activation. Keep your core tucked in and your shoulders protracted while performing the movement. Avoid arching your back or letting it sag. Keep your foot grounded firmly to maintain balance when lifting one leg. Remember to switch legs for every repetition. When viewed from the front, you should notice that your elbows remain close to your body throughout the exercise. This steady position, along with core activation, is key for optimal results. Exhale as you push yourself up, stay as low as you can while crawling. Aim for a quick yet controlled pace, focusing on clean form. This exercise provides an exhausting yet highly efficient cardio workout.

Go for 10-20 reps x 3-5 sets.

Next up is the traveling push-up, which combines a push-up with a horizontal squat. Maintain a straight back and avoid lifting your glutes too high. Although it may not align perfectly with the floor, strive for strict adherence to form. Here's how it's done: lower yourself all the way down, and as you push back, sit back on your heels. It's important to protract your shoulders, engaging your lats and extending your rib cage. Stay on your toes and push with intensity, utilizing your legs, glutes, shoulders, core, and back.

This exercise stimulates a connected line of pushing from your hands down to your glutes. To maximize range of motion, try to go deeper with each repetition. Remember to exhale during the pushing phase and maintain a steady breathing rhythm. As you push back down, ensure your hands are positioned low beneath your chest. Squeeze your deltoids and exert maximum effort. Every part of your body should be engaged during this exercise, as it targets both your upper and lower body. Strive for a full extension of your arms when you push back, and keep your hips behind your knees, similar to a proper squat position. By maintaining this form, you'll optimize the benefits of the exercise. Give it a try, and you'll be pleasantly surprised by the results.

Go for 10-20 reps x 3-5 sets.

The last movement we'll cover today is the spider crawl, which combines elements from the previous two exercises. It involves performing spider push-ups while moving forward and backward. This exercise challenges your cognitive ability and coordination, making it more difficult than it appears. However, it provides an excellent cardio workout. The key is to keep a straight line between your shoulders and glutes while you crawl. Avoid piking your glutes too high, as this compromises form. To perform the spider crawl, connect your knee with the same-side elbow, alternating between legs.

For example, bring your right knee to your right elbow, ensuring your right elbow stays down. Meanwhile, your left hand should be forward. Keep repeating this pattern as you move forward. It may feel more natural to do the opposite, but it works. You'll notice the challenge primarily arises when moving backward. Focus on connecting your knees and elbows properly, as many people tend to neglect this aspect. Maintaining a low body position throughout the exercise is crucial. By following the directional arrows, you'll create a counter tension and remain close to the floor. The deeper you get into the movement, the more benefits you'll experience. Work on going back and forth smoothly. In the beginning, you may find it challenging to maintain a low body position, but strive to correct any piking tendencies. Keeping your body close to the floor maximizes the benefits of the exercise.

Go for 10-20 seconds crawl forward and 10-20 sec backward x 3-5 sets.

You can incorporate these three movements into your routine and adapt the rep count depending on your fitness level. Adjust the intensity as needed. By dedicating one day to these exercises and another day to focus on pulling and leg workouts, you'll achieve an effective full-body workout. Give them a try, as they provide a welcome variation and creativity to your regular routine. If you're already comfortable with push-ups, these movements will be a valuable addition to your workout.

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