We are a commune of inquiring, skeptical, politically centrist, capitalist, anglophile, traditionalist New England Yankee humans, humanoids, and animals with many interests beyond and above politics. Each of us has had a high-school education (or GED), but all had ADD so didn't pay attention very well, especially the dogs. Each one of us does "try my best to be just like I am," and none of us enjoys working for others, including for Maggie, from whom we receive neither a nickel nor a dime. Freedom from nags, cranks, government, do-gooders, control-freaks and idiots is all that we ask for.
I'm interested in what our readers do for calisthenics, and whether they do them on separate days or just mix them in with weights days and cardio days.
I include recreational sports (other than running, biking, or swimming) as calisthenics.
Calisthenics are about agility, endurance, general fitness, athleticism, balance, and things like that. Our list and variety is long. Some of them: Pushups, pullups, planks, heavy ball throws, burpees, body-weight squats, inclined pulls, Farmer walks, sled pushes and pulls, jumping jacks, band walks, step-ups, box jumps, lunges. As we've said often, just 3 hrs of calis/wk, with nothing else, is a lot better than nothing.
Squat 80-100 lbs, 8-10 times; then 1/4 mile on the eliptical, then more of same squats, then 1/4 mile on eliptical again ... Do this for three miles on elliptical.
Other days, using machines, set up machines that do the opposite of each other (i.e. push vs pull) with enough weight for 10-12 reps. Set up 8 or 10 different machines, then work quickly through the circuit doing only 5-6 reps on each machine, with 8-10 air squats between each machine. Maintain pace and heart rate roughly same as a running pace for at least three circuits.
After each of the above alternate 15-20 minutes in sauna (at least at 180 deg F) and cold shower, or better yet, ice bath ... then back through sauna, through ice bath. It will take some acclimation (especially using ice water), but you'll sleep like a baby and coffee will taste heavenly in the morning.
I generally do what ever the instructor has planned :) but I do mix days that are primarily kettle bells with days that are kickboxing on the bag. Both include what you consider calisthenics as warm up or part of the routine. I throw in a 5k jog if I can't make to the scheduled group workout or if I just feel like I need to get out.
At this point, use my thirty-five year old Nordic Track ski machine for 45 minutes most evenings. Cleaned it up and bought a refurbished computer monitor component during the pandemic. Calories burned roughly equivalent to a 3 mile run or walking for an hour. Alternatives would be to walk or run in the evenings, but frankly in these times it has become too dangerous to be out after dark given that homeless, nut cases and criminals have largely taken over the streets. (Armed robbery less than a mile from my house the night before last.) I also don't especially like running with a mask, although that requirement was loosened a couple of weeks ago. My gym has been shut since March 2020 under the lockdown rules. Although the equipment is still in the space, I frankly don't see it ever coming back at this point.
I am 70 years old and my workout days are mostly done on the pull up bars. I do muscle-ups, front and back levers, skin the cats, windshield wipers and meat hooks. I have never seen anyone of any age in the gym that can match me for core strength. Do not use your age as an excuse for why you are not extremely fit.