Body Basics; Calisthenics for home training

Recently, I facilitated a workshop focused on performing basic bodyweight exercises that can be done at home or in any location. This session, known as Body Basics, teaches participants how to execute various calisthenic movements both on a mat and while standing. For those interested in practicing these techniques at home, a video is available on our YouTube channel. These skills can be integrated into other forms of exercise, such as Pilates and weight training.

What exactly is Body Basics? It is a comprehensive set of exercises designed to engage the entire body through various positions, including hands and feet, knees and hands, standing, single-leg standing, and supine positions. The focus of the program is on maintaining proper form rather than the number of repetitions. Some exercises involve holding a position, with the aim of progressively increasing time, repetitions, and sets. This exercise regimen can be demanding on the wrists, so it is advisable to have strong wrists or to work on strengthening them before starting the program. Proper breathing is also crucial; it is recommended to exhale during contractions and inhale when returning to the starting position, or inhale to prepare and exhale during movement. The exercises are structured from upper to lower body movements, as demonstrated in our Body Basics video on YouTube. Participants may choose to super set the exercises by alternating between sets of different exercises or create a circuit by performing one set of each exercise before repeating the sequence.

Proper warm-up and cool-down routines are essential for this program. A warm-up can include dynamic stretches and movements covering the entire body, with each stretch held for no more than 5 to 10 seconds or performed through a gentle range of motion, repeated up to 10 times. Alternatively, a 3 to 8-minute cardio session can serve as a warm-up. For cooling down, static stretching or a gentle cardio session at a reduced pace is recommended. Static stretches should target tight areas of the body, held for 30 to 90 seconds and repeated 2 to 3 times, particularly in less flexible areas.

If your goal is to build strength and muscle, it is advisable to complete these exercises before engaging in a cardio session. This approach will help you build muscle without pre-fatiguing it.

Here are the exercises we use in Body Basics (in order):

1. Plank

2. Squat

3. Bear crawl (prep)

4. Bridge

5. Single leg balance

6. Push-ups

7. Lunge

8. V-up

9. Airplane

10. Crab

11. Side Lunge

12. Criss-cross (bicycle)

I have also compiled a list of equipment needed for this program at home. Feel free to send me any questions about the exercises or equipment. Happy training!

Wedge for wrists

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Blocks

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Mat

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Need Pilates socks?

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Mens socks

Crew Sock:

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Ankle Sock:

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