Pump Yourself Up with Bodyweight Calisthenics Exercise

Bodyweight calisthenics exercise is cheap and convenient. The only piece of equipment you might want to have is a pull-up bar. You can do a bodyweight calisthenic exercise routine at home or on the road - no need for a gym. Many people don't think you can build big muscles without weights, but those people probably haven't heard of former NFL great Herschel Walker.

It's not necessary to follow Walker's 1,000 push-ups and sit-ups a day routine to build muscle with calisthenics, however. This full-body workout uses a system of sets and reps that will pump you up without endless repetitions. You only do the workout three days a week, and it should take around 30-45 minutes per workout. For each exercise, do three sets like this:

Do maximum reps with perfect form. Rest one minute.

Do the same number of reps with perfect form as you did in set one. If you have to, pause a few seconds between reps to complete the last few. Rest one minute.

Do the same number of reps with perfect form as you did in set one. If you reach a point where you have to pause more than few seconds between reps, change to an easier variation of the exercise to complete the set. For example, if you were doing regular push-ups, change to push-ups from the knees to finish the set.

If you find yourself able to do three sets of maximum reps with one minute rest without having to pause or change to an easier variation of the exercise even in the third set, there are two possible explanations: you did not do maximum reps in your first set, and/or you were not using perfect form. Remember that the numbers don't mean anything in and of themselves. They're just a way of measuring progress. Effort is what counts. Don't cheat yourself by cheating.

Sample Routine

Hindu squats (half knee bends)

Wide-armed push-ups (push-ups from knees)

Pull-ups (negatives)

Dive bomber push-ups (Hindu push-ups)

Sit-ups (crunches)

Supermans (Raise only upper body.)

Calf raises on 4- to 6-inch block (calf raises on floor)

The exercise in parentheses is an example of an easier variation of the exercise.