The most basic move for calisthenics, plank is a full body exercise that will help prepare you for many other moves.
1. Place your hands right below your chest, and extend your arms fully.
Ensure that your core is fully engaged, maintain a straight form all throughout your body.
2. Place your head in a neutral position, forming a straight line from your neck all the way to your heels.
Ensure that your shoulders are fully engaged and not shrugged.
1. Plank Position, Straight Back.
2. Go Down, Maintain Position
3. Back to Plank Position.
Another basic full body movement on the ground, this move is a very effective move to get your blood flowing.
1. Plank position, tuck one leg in.
2. Return to plank position, tuck the other leg in.
3. Maintaining your form and balance, repeat the motion simultaneously.
4. Progress towards minimizing the vertical movement of your hip.
A useful basic full body exercise, this move engages your abdominal muscles, legs and also your arms.
1. Get to a plank position.
2. Shift your weight to your shoulders and arms, slightly lift your hips to make room for your legs to pass. Tuck your legs.
3. Maintaining your form and balance, slightly lift your hips again and fully extend your legs to return to plank position.
4. Progress towards minimizing the vertical movement on your hips. Repeat.
1. Stand up right, ensure that your core is engaged.
2. Go down as if you are about to sit down, with your weight on your heel.
Ensure that your back is not hunched, keep you chest opened all throughout the movement.
3. Go back to standing position, maintain your form.
A very simple variation of squats, this move puts a lot of emphasis on your glutes and Hip Abductor.
1. Start from a standing position, put your feet wider than your shoulder.
Ensure that your feet are pointing outwards on around 45 degree angle to increase the range of motion of your knees.
2. Put your weight on your heels, lower your body until your quads are parallel to the ground.
Keep your chest up, and ensure and that your core remains fully engaged.
3. Maintaining your form and balance, push your body upwards using your glutes to return to starting position.
A commonly used plyometrics exercise, this move focuses on your legs while still engaging your core.
1. Start from squat position, ensure that your chest is up, core is engaged and glutes are extended.
2. Shift your weights to your toes, and engage your calf and quadriceps muscles to launch your body off the ground.
Progress towards gaining more height as you get stronger.
3. Controlling your descend, focus on landing softly on your toes with your knees unlocked to absorb impact and return to squat position.
Basic movement to train your calf muscles, practicing this move will help you progress towards doing more advanced plyometric movements.
1. Stand on a ledge, put your weight on the balls of your feet. Engage your core muscles, ensure that you have an upright form and maintain your balance.
2. Using your calf muscles, push your body upward, lift your heels and stand on your toes.
3. Maintaining form and balance, relax your calf muscles to bring you back to the starting position.
A simple move that WE use a lot for our warm ups, this move gets your blood flowing in no time.
1. Stand upright, bend your elbows to bring your forearms parallel to the ground. This will help you with your balance throughout the movement.
2. Lift one knee until it is at least parallel to the ground.
3. Doing it swiftly, return to standing position and lift the other leg. Focus on staying on tour toes to minimize impact.
A very practical basic full body exercise, this move helps improve balance, coordination and cardio.
1. Standing position, ensue that knees are not locked to increase mobility.
2. Do a small hop, spread your feet wider than your shoulders while at the same time bringing your hands together above your head.
Ensure that you are always on the balls of your feet to minimize impact.
3. Maintaining balance and form, do another small hop to return to standing position.
An excellent basic core exercise, this move puts a lot of resistance in your abs and Hip Flexor.
1. Lay on the ground, core fully engaged. Ensure that your legs are fully extended and is hovering just above the ground.
Place your hands below your glutes to protect your tailbone.
2. Using your core muscles, lift your legs until your toes are ponting to the sky, a full 90 degree angle from the ground.
3. Maintaining your form, lower your legs to get back to the starting position.
A challenging basic abs exercise, this move will help develop your strength, balance and coordination.
1. Lay on the ground, extend your arms and legs. Try to maintain a hollow form throughout your core.
2. Engaging your core, raise both your upper and lower body. This part of the movement should finish with hour hands touching your toes.
3. Maintaining your form and balance, return to the starting position.
A basic fullbody move that everyone hates, this move is the ultimate test to your agility, endurance, balance and coordination.
1. Stand straight, go down to a plank position, keep your weight on your upperbody to prepare you to the next move.
2. Tuck your legs in, shift your weight to the balls of your feet and jump as high as you can.
3. Control your descent, land softly at the balls of your feet and return to the starting position.
1. Get on the starting position on parallel bars, put all your bodyweight on your arms, ensure that arms are straight and that your core is engaged.
2. Shift your weight forward, lower your body until your elbows are at 90 degree angle. Your weights should be focused on your pecs and shoulders now.
3. Maintaining your form, push back up using your pecs and triceps to return to starting position.
A simple yet challenging core exercise, this move puts a lot of focus on your obliques.
1. Sit on the ground, raise your legs and touch the floor on one side with both hands.
2. Maintaining your form, twist your core to bring your hands to the other side and touch the floor.
3. Try not to lose your balance, return to the starting position.
A simple cardio exercise that is widely used in may sports, this move gets your heart rate up while also training you on endurance, balance and coordination:
1. Start with squat position, put your weight on your toes to prepare you for the next moves.
2. Maintaining form, make two steps to one side and touch the floor with your hand on that side. Progress towards making bigger steps with less vertical movement on your upperbody.
3. Regain balance, return to squat position, and do the same sequence for the other side.
A simple yet exhausting move, this move focuses on power, balance and coordination.
1. Jump vertically as high as you can, keep your core engaged to maintain a straight form throuhout your spine.
2. As you gain elevation, tuck you knees, bring them to your chest using your core muscles.
3. Release your legs, maintain your balance and prepare to land softly with the balls of your feet. Ensure that your knees are not locked as you touch the ground.