The following article was written for Health and Fitness magazine, a Texas publication distributed in Houston and Dallas. It is a good example of the calisthenics emphasis and program design we suggest.

The military has used calisthenics as it main form of exercise for a very long time with great results. Without a doubt, calisthenics can be done just about anywhere, anytime, and without any equipment, which is why it has appealed to the military. However, with just a few pieces of equipment, such as pull-up bars, and a jump rope, even greater results can be achieved. Many people discount calisthenics as not on par with weight training and actually consider them easy exercises. Nothing could be further from the truth! Tell that to the Navy Seals who use calisthenics as the backbone of their fitness program. Done properly and with a hard work ethic, calisthenics can be one of the best fitness programs available and the most convenient.

Calisthenics can be done everyday as a basic fitness program, or organized into a specific strength training program depending on your goals. Techniques such as supersets, pyramids, and "card deck" training can be used very effectively. Try one of the following programs as a warm up for weight training or in place of weight training for a change of pace:

Suggested Workouts

Upper Body Pyramid Superset: The exercises in this series are Pull-Ups, Push-Ups, and Crunches. Base the whole pyramid on the repetitions for the Pull-Ups. For example you can do 1, 2, 3, 4, 5, 6, 5, 4, 3, 2, 1 Pull-Ups to complete the pyramid. To complete the superset, perform 2 x the Pull-Up repetition for Push-Ups and 3 x the Pull-Up repetitions for the Crunches. For example, you would start with 1 Pull-Up, then without rest do 2 Push-Ups, then without rest do 3 Crunches, then rest 30 seconds before going to the next level of the pyramid. The above pyramid will result in 36 Pull-Ups, 72 Push-Ups and 108 Crunches.

Lower Body Superset: Alternate sets of Squats, Lunges, and Calf Raises for the following repetitions: 10, 15, 20, 25, 20, 15, 10.

Total body Circuit: Jump Rope, Push-Ups, Crunches, Squats, and Reverse Crunches. Do 5 rounds of 30 seconds for jump rope and 10 repetitions for the other exercises without resting between exercises. You should take a 1-2 minute rest break after each circuit.

Card Deck Superset: Choose two exercises such as Push-Ups and Squats. Using a deck of cards, make the red cards count as Push-Ups, and the black cards as Squats. Count the aces as 11 reps, face cards are counted as 10 reps and all other cards are counted as the number on the card. Shuffle the deck, deal a card onto the floor and perform the number of repetitions for the type of exercise required by the color of the card. Try to make it through the whole deck. You can choose any two exercises you want.

Strength Program Schedule: Organize your program into upper and lower body training days. Perform any type of superset, pyramid or circuit program you desire with the goal to increase your maximum repetition count for each exercise after a period of six weeks.

Monday: Lower Body
Tuesday: Upper Body
Wednesday: Stretch and Aerobic Activity
Thursday: Lower Body
Friday: Upper Body
Saturday: Aerobic Activity
Sunday: Rest Day

One of the greatest things about calisthenics is the convenience it affords us; therefore no-one has the excuse not to exercise. A total body circuit of 5 exercises can be performed for 3 rounds in as little as 15 minutes without any equipment in your living room! For questions or assistance with your fitness program, contact Randy Winfrey at 832.264.0887; check out his website at www.designfit.com