Fitness is extremely important for long-term health. In the midst of the COVID-19 pandemic’s stay-at-home orders, being able to work out at home is a must. While many may prefer to go to the gym rather than workout at home, there are multiple benefits to exercising at home. 

Calisthenic exercises only require a person’s bodyweight so they avoid the membership costs and risk of COVID at gyms. For those who are trying to put on muscle mass, there is a misconception that it is impossible to become shredded with only calisthenics. 

This is simply not true and there are many bodybuilding programs specifically designed to utilize bodyweight exercises. 

When 35 Laguna students were surveyed, more than 34 percent responded that they are exercising less due to the pandemic. If you are looking for a simple fitness regime, then follow these exercises together for a full-body workout a few times a week, doing as many reps relative to your strength level. 

If the goal is to increase size or weight, try to schedule a time to workout at least 5 times a week with some kind of rotating program. For example, alternate between push and pull exercise days. Remember that fitness is more than just exercise. Mental health and healthy eating are equally as important. 

It’s important that workouts are diverse when getting started. Keeping the body in balance is key. Working only one part of the body will not produce the health benefits that motivate people to workout. 

Here are the main muscles and calisthenic exercises that lay the groundwork for full-body fitness:

CALVES

Calf Raises: Great calves are so easy yet so hard to achieve. Good-looking calves can largely be attributed to genetics but calf raises can strengthen and increase the size of the calf muscle. 

Stand up straight, then push with your toes and raise your heel until you are standing on your toes. 

QUADS  

Squats: Squats can be done in many different ways. Jumping squats, one leg squats, or classic squats can all help work quads. 

For a simple squat, stand straight up with feet hip-width apart, tighten your stomach muscles and drop down as if sitting down to form a 90-degree angle with your legs. Then straighten your legs to stand back up.

HAMSTRINGS

  Glute Bridge: This exercise may look silly but it is extremely effective. Lie down with your back, palms, and feet flat on the floor, knees bent. 

Press both feet into the ground as you raise both hips up toward the ceiling. Then at the top, squeeze your glutes together.

CORE

  Plank: There are plenty of good different core exercises that will work different parts of your abs, but the plank is one of few that works the entire core. 

Put hands slightly wider than your shoulders like you’re preparing to do a pushup. Keeping legs and back straight, push up and hold yourself at the top.

BACK

  Superman: It is important to work back muscles to prevent injury and improve posture. 

To do a superman, lie face down on the floor with arms and legs extended, raise your arms, legs, and chest off the floor.

CHEST TRICEPS   

Pushups: Specifically, diamond push-ups are great for working both chest and tricep muscles. On all fours, touch your thumbs together with your hands flat on the floor. 

Straighten your arms and legs and lower your body until your chest nearly touches the floor then push yourself back up. 

SHOULDERS  

Pike Pushup: Shoulders not only look good but they can be very useful for playing sports and lifting heavy objects. Place both hands and feet on the floor, shoulder-width apart, with hips in the air form a triangle with the ground. Bend elbows bringing head towards hands then push up.

BICEPS

  Bicep pushup: Pushups are the jack of all trades when it comes to calisthenics. To make a traditional push-up a bicep workout, simply flip the hands so that instead of pointing forward the fingers point backward. Then proceed as normal, with a straight back, lower, and push back up straightening the elbows.

FOREARMS

  Crabwalk: This exercise works abs and forearms. Push hips off the floor and bend knees at a 90-degree angle, keeping feet placed firmly on the ground, forming a reverse tabletop position. Then walk forward without changing the posture.