Calisthenics exercises are body weight exercises a kind of strength training with various movements performed rhythmically.
1. Prisoner Squat Jumps
Stand straight with your feet shoulder width apart and toes pointing out. Put your hands behind your head with your elbows high and pointing out to the opposite side. Squat down low with your torso slightly forward. Keep your spine straight and knees above your heels. Do not let your knees overshoot the heels. Jump up as high as you can with your hands behind your head. Land softly and get back into the squat position. Do 3 sets of 5 or 8 reps.
2. Bicycle Crunches
Lie down on a mat, bend the knees, keep your feet flat on the floor, and push your lower back to the floor. Place your hand behind your head with your elbows pointing out, lift your head, and look at the knees. Do not tuck in your neck. Lift your legs off the floor. This is the starting position. Extend your right leg and crunch up to touch the right elbow with the left knee. Bring your right leg to the initial pose. Extend your left leg and crunch up to touch your left elbow to your right knee. This completes one repetition. Do 3 sets of 8 reps.
Lie down on a mat. Keep your knees bent, feet flat on the floor, and both hands extended over your head. Push your lower back down on the floor. Engage your core, press your heels on the floor, lift your hands off, and then your head and upper body. Come to a sitting position with the forearms touching your knees. Exhale and slowly lie back on the floor, keeping your hands over your head. This completes one repetition. Do 3 sets of 8 reps.
4. Incline Push-ups
Place your hands shoulder-width apart on a bench, sofa, or box. Extend your legs back and feet together. Keep your eyes on the bench. Do not tuck your neck in. Align your spine, buttocks, and legs in a straight line. This is the starting position. Engage your core and bend your elbows to lower your chest towards the bench. Stop when your chest almost touches the bench. Exhale and push your body back to the starting position. Do 3 sets of 8 reps.
5. Side Lunges
Stand straight with your feet shoulder-width apart, palms together, shoulders rolled back, and chest out. This is the starting position. Take one step to the right with your right leg, bend your right knee, and lower your body to the right. Make sure your buttocks are pushing out, and the weight is on your right leg. The right knee should not overshoot the right heel. Push your body backward and get to the starting position. Do the same on the left. This completes one repetition. Do 3 sets of 8 reps.