Calisthenics is a form of free body training that is mainly based on natural movements of your body using minimal equipment such as the classic bar. It is a concentration of strength and basic gymnastics movements that can be done anywhere: at home, at the park, in the gym and anywhere else. It is the primordial form of physical training.
The human body is an extraordinary machine, designed to move, and history teaches us that our ancestors managed to survive and overcome challenges, in some cases insurmountable, only thanks to their bodies and the extraordinary physicality that comes from it. Unfortunately, however, modern society and new lifestyles continually undermine what we were born for: to move freely and make ever greater progress. “Mens sana in corpore sano” said the ancients.
Calisthenics represents the maximum expression of a return to the origins in order to explore what our wonderful natural machine is capable of doing and pushing itself. It certainly won’t be easy at the beginning because we need to gradually condition and accustom our body to this type of training.
Like everything, however, everything is learned. Stubbornness and determination will be fundamental factors that will help you improve not only physically, but also and above all on an emotional and mental level. That is, to face the challenges that life puts before us every day with greater confidence and self-confidence.
Floor Dip
Level: beginner
Main muscles involved: triceps and shoulders
Description: From the starting position resting on the bench and feet flat on the floor, perform arm bends.
Repetitions: 5 sets X 8-10 repetitions.
Recuperation: 1′ – 1’30
Horizontal pulls
Level: beginner
Main muscles involved: lats, biceps, forearms.
Description: Perform bar tractions with feet on the floor while keeping the body tense.
Repetitions: 5 sets X 8-10 repetitions.
Recuperation: 1′ – 1’30
Reverse grip pull-ups
Level: intermediate
Main muscles involved: lats, biceps, forearms.
Description: Using the reverse grip, perform pull-ups starting with outstretched arms, bringing the chest to the bar. Legs always well extended. and feet flat on the floor, perform arm bends.
Repetitions: 5 sets X 8-10 repetitions.
Recuperation: 1’30
Bench press lunges
Level: intermediate
Main muscles involved: biceps femoris, quadriceps, gluteus.
Description: Resting one foot on the bench (or cube), perform a full leg lunge.
Repetitions: 5 sets X 8-10 repetitions per leg.
Recuperation: 1’30
Tuck Sit on parallel bars
Level: intermediate
Main muscles involved: abdominals, triceps, quadriceps.
Description: Leaning on the parallel bars with outstretched arms, bring the legs together at the chest. Hold the position.
Repetitions: 5 sets X 10″ – 15″ repetitions.
Recuperation: 1’30
L-sit at the parallels
Level: advanced
Main muscles involved: abdominals, triceps, quadriceps.
Description: Leaning on the parallel bars with arms outstretched, bring the legs together at 90°. Hold the position.
Repetitions: 5 sets X 15″ repetitions.
Recuperation: 1’30
Parallel Dip
Level: advanced
Main muscles involved: abdominals, triceps, quadriceps.
Description: Start with arms outstretched on parallel bars, perform squats.
Repetitions: 5 sets X 8-10 repetitions.
Recuperation: 1’30
Dip Bar
Level: advanced
Main muscles involved: triceps, shoulders, pectorals.
Description: From a starting position with arms outstretched on the bar, perform the squats.
Repetitions: 5 sets X 8-10 repetitions.
Recuperation: 1′ – 1’30
Plyometrics
Level: advanced
Main muscles involved: triceps, shoulders, pectorals.
Description: From a slightly crouched position in front of the box of an appropriate height, perform a leap over the cube while stretching out your legs. Get off the cube, cushioning the impact with a half squat, and from here without hesitation repeat the jump.
Repetitions: 5 sets X 6 – 8 repetitions.
Recuperation: 1’30
Legnolandia’s Workout line also includes a line of products suitable for public spaces. If you are a municipality, a manager or owner of public spaces, visit the section of the website dedicated to WORKOUTS FOR PUBLIC AREAS with the presentation of four structures: Full, Race, Medium and Small.