Let’s Start With Good Old Fashion Calisthenics



Sometimes fitness can be frustrating.  With all the latest fitness crazes, DVDs and equipment, I can understand how tough it can be for someone in their mid-life who has been out of the game for a while.

The truth is, somewhere in your memory you know there is a mental tool chest you can go to on your journey back to fitness.  You may just need a nudge to jog your memory and that is where I come in.

I want you all to think back to grade school.  I want you to recall a time when you left you math class, got in a t-shirt and short and participated in Physical Education, also know as P.E..

There were standard exercises that almost everyone had to perform; squats, push-ups and sit-ups.  For those that still have a little lapse of memory of our youth, allow me to illustrate with some simple visuals.   For this article let’s start with legs using the basic squat:


Click Here to see Part 1 of this Exercise

▪Start with your feet forward with your hands at your hips to center yourself.  Make sure your body is aligned and centered from head to to


Click Here to see Part 2

  For a better sense of balance extend your arms away from your body and tighten your abs as you prepare to squat.


Click Here to see Part 3 of this series

Inhale and begin your squat by keeping your heels grounded and slowly driving the gluteus downward while maintaining a straight back and keeping your knees behind your toes


Click Here to see Final Part of this Series

As confidence grows, continue to drive the gluteus downward, while maintaining a straight back, until about level with the knees.


Exhale as you engage the gluteus and quadriceps to stand up.  Keep you abs tight throughout the exercise for stability, while maintaining good back posture.


Return to your starting position and repeat the process.

  For my beginners it is important to begin with slow movements until you body adapts.

For some, the assistance of a chair or a rail may be needed before moving forward.

For my advanced you can make it more challenging by adding more repetitions and jumping at the end of the squat.

Start with three sets of 10 repetitions.  Increase as you get stronger rest 30 to 60 seconds between sets.

I started with squats first because it gets the heart going, it tones the gluteus and quadriceps, increases libido and strengthens your core.  We will work on push-ups in the next article.

Remember, before starting any exercise program please visit your health care provider.

You don’t have to be a fighter to feel like one. So let’s train!

For more on CJ’s blogs go to ww.cjff.org, on Facebook /Cjfunctional and on Twitter @Cjfunctional

Click the below link to view today’s exercise series:



Part 2


Part 3


Part 4




Comments are closed.