{"id":63983,"date":"2017-12-12T07:15:10","date_gmt":"2017-12-12T12:15:10","guid":{"rendered":"http:\/\/dailyburn.com\/life\/?p=63983"},"modified":"2021-05-14T04:08:58","modified_gmt":"2021-05-14T08:08:58","slug":"calisthenics-workout","status":"publish","type":"post","link":"https:\/\/dailyburn.com\/life\/db\/calisthenics-workout\/","title":{"rendered":"The Quick Calisthenics Workout: 6 Bodyweight Exercises You Can Do Anywhere"},"content":{"rendered":"
\"The
Photo: Daily Burn’s DB10<\/a><\/figcaption><\/figure>\n

The easiest way to squash excuses<\/a> for skipping a workout? Find a routine that requires zero equipment, knocks out two training techniques in one (aka strength and cardio<\/a>), and perhaps most importantly, makes sweating it out seriously fun. Check off all three with this quick bodyweight-only calisthenics workout, featuring moves from Daily Burn\u2019s DB10 program<\/a>. By moving up, down and side-to-side you\u2019ll work your body in new, exciting ways. Plus, you\u2019ll keep your mind focused, your muscles working efficiently and your heart rate<\/a> revved. All you have to do is channel the energy of a school kid at recess. Then jump right in to a workout you\u2019ll want to keep repeating.<\/p>\n

RELATED: <\/strong>Got 10 Minutes? 3 Fat-Blasting Bodyweight Workouts<\/a><\/p>\n

Your Fast, Calorie-Blasting Calisthenics Workout<\/h2>\n

Get on your feet \u2014 it\u2019s time for some fitness-boosting fun. These six exercises will put your speed, strength and coordination to the test. Perform each move for 30 to 45 seconds each, resting for a max 30 seconds between moves. At the end of the circuit, rest for 30 to 60 seconds and repeat for as many rounds as possible.<\/p>\n

\"Calisthenics
GIFs: Daily Burn DB10<\/a><\/figcaption><\/figure>\n

1. Quick Feet 180 Jump<\/h3>\n

How to: <\/strong>Stand with feet a little wider than hip width apart and start quickly stepping your feet (a)<\/strong>. After about three seconds, push your hips back and drop your butt down for a squat<\/a>. Touch the floor with your hand when you reach the bottom (b)<\/strong>. As you explode up for a jump, do a 180-degree turn in the air (c)<\/strong>. Land softly back on your feet, knees bent and lower into another squat, touching the floor with your opposite hand (d)<\/strong>. Explode back up, performing another 180-degree jump back to the front (e)<\/strong>. Land softly and immediately start buzzing your feet again (f)<\/strong>. Repeat.<\/p>\n

RELATED: <\/strong>Burn Calories Fast with This 10-Minute Plyometrics Workout<\/a><\/p>\n

\"Calisthenics<\/p>\n

2. Push-Up Punch<\/h3>\n

How to: <\/strong>Start in an extended arm plank position<\/a>, with feet a little wider than your hips to broaden your base of support (a)<\/strong>. Perform one push-up<\/a> (b)<\/strong>. When you reach the top, punch your left arm straight out in front of you, bicep by your ear (c)<\/strong>. Place your hand back down and perform another push-up (d)<\/strong>. Then perform the punch with your right arm (e)<\/strong>. Continue alternating punches, with one push-up between each punch.<\/p>\n

\"Calisthenics<\/p>\n

3. Lunge Switch<\/h3>\n

How to: <\/strong>Start standing. Step your right foot forward and bend both knees to 90 degrees to perform a lunge<\/a> (a)<\/strong>. Push off your right front foot, bring your knee up toward your chest and then step it back behind you. Drop down to perform a reverse lunge (b)<\/strong>. Then, push off your feet to explode up in the air, switching your stance and landing back down in a lunge with your right foot forward (c)<\/strong>. Step your left foot up, in front of your right, to perform a forward lunge (d)<\/strong>. Repeat the reverse lunge and plyo lunge on the opposite site (e)<\/strong>. Continue alternating lunges, doing one forward, then backward and then a plyo.<\/p>\n

RELATED: <\/strong>6 Plyometric Exercises for a No-Running Cardio Workout<\/a><\/p>\n

\"Calisthenics<\/p>\n

4. Plank-Up Diagonal Hop<\/h3>\n

How to: <\/strong>Start in an extended arm plank<\/a> position (a)<\/strong>. Bend your right elbow to place your forearm on the mat, then your left to hit a forearm plank (b)<\/strong>. Next, straighten your right elbow and then your left to get back into a high plank (c)<\/strong>. Jump both feet to the outside of your right hand, then back to plank position (d)<\/strong>. Jump both feet to the outside of your left hand, then back to plank position<\/a> (e)<\/strong>. Repeat the high-low plank, then the diagonal hops.<\/p>\n

\"Calisthenics<\/p>\n

5. Burpee Skater<\/h3>\n

How to: <\/strong>Start standing with feet about hip-width apart (a)<\/strong>. Perform one burpee<\/a> by placing your hands on the ground and jumping your feet back to a plank. Then, quickly jump them back up to your hands and explode up at the top to perform another hop (b)<\/strong>. Next, hop your left foot out to the side and bring your right foot behind your left leg (c)<\/strong>. Push of your left foot and hop to the right side, bringing your left foot behind your right leg (d)<\/strong>. Perform another skater to each side, then repeat the burpee (e)<\/strong>. Continue alternating between one burpee and two skaters.<\/p>\n

RELATED: <\/strong>7 New Burpee Variations to Test Your Strength<\/a><\/p>\n

\"Calisthenics<\/p>\n

6. Rolling Squat Jump<\/h3>\n

How to: <\/strong>Start standing with feet about hip-width apart (a)<\/strong>. Drop down into a squat all the way to the ground so your butt touches the mat (b)<\/strong>. Place your hands straight down by your sides and roll on your back so your feet come overhead (c)<\/strong>. Roll back up coming up to a squat and jump up at the top (d)<\/strong>. Repeat the roll and squat jump<\/a>.<\/p>\n

Want more quick, effective and fun workout routines? Sign up for <\/em><\/strong>Daily Burn\u2019s DB10 program<\/em><\/strong><\/a> and start a free trial today!<\/em><\/strong><\/p>\n

Read More
\n<\/strong>10-Minute Workouts to Get Fit Fast with DB10<\/a>
\n274 Exercises to Shake Up Your Workout Routine<\/a>
\n5 Planks, 10 Minutes: Your Ultimate Ab Workout<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Take your cardio routine anywhere with this calisthenics workout. Not only does it build strength and endurance, but you\u2019ll have fun with it, too.<\/p>\n","protected":false},"author":51,"featured_media":63994,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"","_seopress_titles_desc":"","_seopress_robots_index":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[298,299,301],"tags":[288,430,289,139,341,343,100],"class_list":["post-63983","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-db","category-programs","category-workouts","tag-cardio","tag-daily-burn","tag-exercise","tag-hiit","tag-tax1living-well","tag-tax2exercise","tag-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/63983","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/comments?post=63983"}],"version-history":[{"count":0,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/posts\/63983\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media\/63994"}],"wp:attachment":[{"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/media?parent=63983"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/categories?post=63983"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dailyburn.com\/life\/wp-json\/wp\/v2\/tags?post=63983"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}