CALISTHENIS

 The Calisthenis workout :

1. Jogging in place-
Stand in the same spot and jog , bringing knees higher and higher as you get warm. Continue for atleast two minutes. Perform for five minutes to get loose then proceed to the exercises.

2. Arms-
Stand with arms extended in front , hands clenched. Proceed to swing arms to the right and behind you , then back and over to the left and behind you. Perform about 15 repetitions.

3. Thighs-
Stand with hands on your hips and legs should be shoulder width apart , feet turned out. Keeping the back straight and head up , proceed to lower six or so inches. Pause, then rise to the starting position . Perform 15 repetitions.

4. Shoulders-
Stand erect with arms straight out to sides , palms facing downwards , about a foot lower than parallel  to the ground. Proceed to raise arms until hands are above the head.

5. Obliques-
Stand with arms at sides and feet shoulder width apart. Proceed to bend to the right , with the right hand sliding down the thigh and the left arm extending over the head. Pause,then return to the starting position and perform the next repetition to the other side. Perform 15 alternating repetitions to each side.

6.Thighs and Hamstrings-
Stand with hands on your hips and legs shoulder width apart , feet turned out. Proceed to lunge to the right , lowering a few inches . Pause, then rise and lunge to the left. Perform 15 alternating repetitions to each side.

7. Chest-
Stand erect , with arms crossed in front of the chest and hands fisted. Keeping arms bent , proceed to extend elbows out behind you. Pause, then return to the starting position . Perform 15 repetitions.

8. Back and Hamstrings-
Stand with arms overhead and feet wide apart. Proceed to bend at the waist and extend the left hand to the right foot. Pause, then rise and extend the right hand to the left foot. Perform 15 alternating repetitions to each side.

9. Abdominals-
Stand erect with hands behind head and feet shoulder width apart. Proceed to bring the left knee up and extend the right elbow down to meet it. Pause then return to the starting position and perform the next repetition with the opposite knee and elbow . Perform 15 alternating repetitions to each side.