As much as I enjoyed going to the gym it often posed a logistical problem in my daily schedule. It just took up too much of my precious time. About 1 year ago—after 8 years of holding a gym membership—I decided to stop going. I still work out, but now I work out at home. It was the best decision I’ve made in years, and I’m fitter than I ever was while going to the gym. Most importantly, I enjoy exercise even more because of the simplicity of it all.
Calisthenic exercises rely on your body weight and require no equipment other than a chin up bar. And yes, you get a killer workout – it’s what the Navy Seals use. A painfully simple way to get an effective workout. I can do them in the living room, in the park, or in a hotel room while traveling. There are no more logistical problems or excuses not to work out.
Make them as easy or as difficult as you want. Calisthenic exercises are easily modified to be easy or intense. By changing my body position I can change my body weight leverage, thus increasing or decreasing the effective weight.
Examples of increasing difficulty for a shoulder exercise:
Beginner: Pike push-ups
Intermediate: Pike push-ups with legs elevated onto a surface
Advance: Handstand push-ups against a wall.
Here’s my simple routine:
Routine 1: 75 power jacks for warm. 30 chin-ups. 15 wide grip pull-ups. 30 dips. End with 75 power jacks.
Routine 2: 75 power jacks for warm up. 30 push-ups. 30 pike push-ups. 30 squats. End with 75 power jacks.
For these calisthenic exercises, I do each set to my maximum (failure rate), and then as many sets necessary to complete the total reps desired. I end up doing a routine 3 -4 times per week, always alternating between my routine 1 and 2. I increase my total reps up ever so little each month: the incremental gains add up. Next months target is 35 for each exercise.
I save so much time from working out at home. Simplifying everything surrounding my workout has turned it into something I enjoy so much more. As a result, I exercise more often. It was a great decision to start working out at home and I suggest you try it too.
|inches||27 - 30||30 - 33||33 - 36||36 - 39||39 - 42|
|cm||68.5 - 76||76 - 84||84 - 91.5||91.5 - 99||99 - 107|
These are USA sizes. Size down for European.
HOW TO MEASURE
Wrap a measuring tape around your hip bone line, making sure the tape is parallel to the ground. This measurement determines your waist size. IMPORTANT: Do not rely on your jean size measurements. Just because your jean size is 34 does not mean your waist is 34 inches. Usually, your waist measurements are greater than your jean size.
|US Men's||US Woman's||Euro||UK|
|S||4 - 6||34 - 37||2 - 4.5|
|M||6 - 8||7 - 9||38 - 41||5.5 - 7.5|
|L||9 - 11||10 - 12||42 - 45||8.5 - 10.5|
|XL||12 - 16||46 - 49||11.5 - 15.5|