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Fitness Squad Erie

Calisthenics, or bodyweight exercises, originated thousands of years ago in ancient Greece and have been a major component of fitness in athletics, military, law enforcement, and daily fitness for home workouts without equipment. Our Erie based personal calisthenics training has all of the experience to help you lose the belly and shed the extra weight fast and keep it that way! Let us know when you’re ready to be slim again. No experience needed! Here is a request from a Perfect Pushup customer seeking to do more exercises without having to go to a gym. Get back in shape with the best personal calisthenics training in Erie, PA. Don’t be afraid to look fantastic again!

I need help in making a full body bodyweight routine.  Any advice/sample that you can offer?  I am seventeen and have been using the Perfect Pushup on and off for a year now.  With it, I am able to pump multiple diamond push ups more than I ever have in the past years.

I have been creating calisthenics based workout plans for more than twenty years to build muscle stamina, strength, and flexibility.  By adding a form of cardiovascular activity like running, swimming, or biking to complete the workout, you can burn more calories and improve heart and lung circulation. Erie based personal calisthenics training has all of the experience to help you lose the belly and shed the extra weight fast and keep it that way! Let us know when you’re ready to be slim again. No experience needed! I also like to supplement calisthenics with some form of simple weight training like dumbbells in full body movements. Get back in shape with the best personal calisthenics training in Erie, PA. Don’t be afraid to look fantastic again! If you use the Perfect Pushup or the Perfect Pullup with your sets of exercises, you can reduce your repetitions by 50% typically depending on your fitness level.

Here are some sample routines that focus on both upper body, lower body, and core exercises:

Upper Body Warm-Up

Repeat 5-10 times
Jumping Jacks – 10
Push Ups – 10

*add pullups when multiple sets is possible at 5-10 reps per set

Lower Body Warm-Up

Repeat 5-10 times
Jumping Jacks – 10
Squats – 10

Upper / Lower Body & Cardio Combo

Repeat 3-4 times
A full body plan like the one below is a fast way to complete a workout with little or no rest by resting your upper body by working your lower body and abdominal exercises:

Pullups – max reps
Squats – 20-30
Pushups – 20-30 reps
Lunges – 10-15 / leg
Abs of choice – 50 reps
Optional Cardio of choice – 10 minutes

These workouts can be done throughout the week, but as with weights, it is not recommended to do the same major muscle groups on back to back days.  So pick a calisthenics day and follow it with a cardio workout on the next day is the easiest way to create a fitness routine for yourself. Get back in shape with the best personal calisthenics training in Erie, PA. Don’t be afraid to look fantastic again! If you are new to exercise, just google some of the exercises in the workouts above or visit StewSmith.com for articles, pictures, and books complete with workouts and exercise descriptions. Our Erie based personal calisthenics training has all of the experience to help you lose the belly and shed the extra weight fast and keep it that way! Let us know when you’re ready to be slim again. No experience needed!