I could not fit one of those killer Cardio/Calisthenics classes into my sched this week, so I did my own thing for an hour. Actually, it was 75 minutes. I admit I did have to stop and breathe a few times, which the classes do not really permit because they try to keep heart rate very high for an hour to kick your ass. The variety is fun. I usually vary my calis except for the jump rope and pushups which I always include.
The thing about an hour of calisthenics is that, like your cardio/HIIT, it needs no more than a 24-hr recovery so you can do them the day after your weights day. My preferred sequence is Wts Mon, Calis Tues, Cardio Weds, Wts Thurs, Calis and/or Cardio Fri, Calis Sat.
After a ten-minute warm-up on elliptical, the rest below the fold:
I did four circuits of the following calisthenics:
100 jump ropes
25 pushups
two-handed farmers walks with kettlebells until I couldn't hold one
Roman chair leg lifts (15)
kettlebell swings (20)
straight and side step ups (15 each side, each way, 15 each way, = 60) ) with light kettlebell
squats with heavy ball wall throws (20)
reverse lunges without weights (20 each side)
It felt pretty good. Not as cardio-taxing as the classes, though. These calis will not build strength, but keep you moving and vigorous. Try something like this, if you haven't. You might thank me. Might even enjoy it in a sick sort of way.
