Step 1
Perform a dynamic warm-up before getting started. Calisthenic exercises involve all the major muscles in your body and multiple joints get activated. Spend five minutes doing dynamic stretches beforehand to prevent any injuries. These are performed in motion as opposed to being held. Side bends, ankle bounces, alternate toe touches, leg swings and forward knee raises are examples.
Step 2
Stand with your feet together and arms at your sides to do jumping jacks. Hop in the air as you extend your legs out wide and move your arms above your head. Move your hands together as your feet touch the floor. Hop back into the air, move back to the staring position and repeat in a steady motion for 30 seconds.
Step 3
Execute a set of push-ups. Place your hands slightly wider than shoulder-width apart on the floor and walk your feet backward as you lower your body toward the floor. Stop when your arms, legs and back are straight and tighten your abs. Maintain a straight back as you bend your elbows and lower your chest toward the floor. Stop when your chest is right above the floor, push yourself back up and repeat 12 to 15 times.
Step 4
Extend your arms straight in front of your body with your palms facing down to do deep knee bends. Position your feet shoulder-width apart, tighten your abs and maintain a straight back as you bend your knees to lower your body. Stop when your thighs parallel the floor, stand back up and repeat 12 to 15 times.
Step 5
Lie flat on your back with your knees bent and feet flat to do bridge lifts. Move your arms out to your sides and lift your hips in the air as high as possible. Hold for a second, lower your hips back down and repeat 12 to 15 times.
Step 6
Raise your arms and legs to do supermans. Lie on your stomach with your arms extended in front of your head and your legs together. Lift your arms and legs off the floor simultaneously and balance on your pelvis and lower stomach for a second. Lower yourself back down and repeat 12 to 15 times.
Step 7
Simulate riding a bike while lying on your back. Place your hands on the sides of your head, lift your legs and bend your knees to level your shins with the floor. Lift your shoulders off the floor into a crunch position and move your legs in a circular fashion as if you were pedaling a bike. Perform this movement for 30 seconds.
