Tough calesthenics drills

[skilzkid]

What are some of the toughest calestenics drills that you do in class. One tough one that we do sometimes at the beginning of class is as follows:

- Running/variations on running for 5 minutes to get warm.
- Keep running. When the instructor says go, do 10 push ups, 10 sit ups, 10 squats, then run 30 more seconds
- Do 20 push-ups, 20 sit-ups, 20 squats, keep running while instructor tells us to pick up the pace running.
- Repeat at 30, 40, and 50 (so you're last set, you are trying to do 50 pushups, 50 situps, and 50 squats). Still running when you are done

I can usually barely get through the set of 30. I usually end up doing about 20 push-ups and 25 or 30 situps and squats for the sets of 40 and 50. Although I can't complete it, it is one of my favorite workouts (I know, I'm still a wuss).

What are some of your favorite/toughest calestenics drills??

[Khun Kao]

*furiously writes above drill down*

[Brian Patrick]

Ajarn Chai's 8 count bodybuilders! I don't know if I can explain this exercise very well, but here goes!

1. Stand with both feet at shoulders width and your hands at your sides.

2. Squat down and place your hands out in front of you at shoulders width. Count 1.

3. Kick your legs out to the rear so that you are now in pushup position. Count 2.

4. Kick your legs out away from each other to wider than shoulders width. Count 3.

5. Bring your legs back together so that you are back in pushup position. Count 4.

6. Bring your chest to the ground. Count 5.

7. Push back up. Count 6.

8. Bring your legs back in to return to the position that you were in on Count 1. Count 7.

9. Stand back up. Count 8.

Do the exercise at a rapid pace and make yourself count outloud. Chai made us do these at the first seminar that I attended and my instructor routinely has us do these in class. They will kick your ass! Also, check out www.trainforstrength.com for some more calisthenics type exercises.

[Lost Ronin]

Yeah, the drill that Brian Patrick is talking about totally kicks ass! If you wanna make it even more fun, add a jumping jack at the beginning of it, (right before you squat). The two extra motions change the exercises name from "8 count" to "10 count", it's a really good way for you to develop endurance and strength.

[skilzkid]

Those squat/push up combos sound just like burpees. We've gone before where we do 4 rounds of skip ropes, and you do 10 of those during the 30 second break between rounds. My instructor likes active recovery drills like this one and the one I listed to start the thread (where you run or skip rope between sets of muscle-burning exercises like push-ups and squats). He also goes on boxing (hands only) kicks, and during those phases he'll have us take a 10 lb rubber medicine ball, hold it over our heads and "shoot freethrows" off of the cinder block portions of wall for 1 or 2 minutes (this, of course, wouldn't work with leather medicine balls). Just typing and reading these makes me want to sub-in some 12 oz curls instead of class today

[Szczepankiewicz]

*furiously writes above drill down*

Now that's some funny shite...

[chalambok]

Oddball but Hard

During WWII the Rangers and OSS trained jumping jacks starting from a squat position with the fingers touching the ground.

Do 'Girls Jumping Jacks' where instead of clapping your hands at your sides you clap them underneath one of your raised legs.

If you jog at a park, when you come to a picnic table crouch and walk under it from one end to the other, resume jogging.

Skip rope up and down on a curb. Front-back, side-to-side.

Keep a tennis ball by your phone, and when you are talking with someone, kick it off the baseboard like a soccer ball, then try to stop it with your feet on the rebound.

Get an army training manual and look up the run, dodge & jump.

[Ghost]

Pick 5 exercises eg press ups, crunches, squats, star jumps, situps

do 20 of each then 19 of each then 18 all the way down to 1.

[Mateo]

The hardest calisthenic-type drills I do are minute drills based on John Davies non-weighted gpp.I pick four execises, usually burpees, straight punching with 1-ib hand weights, jumping jacks and push-ups.I do each exercise for roughly 20-30 seconds before moving on to the next and keep this going for 2-3 minutes.Rest one minute, then repeat for 4-5 additional rounds.I can usually get my heart rate up to around 170-180 bpm by the last one.

[bruce415]

Toughest calesthenics drills

Originally posted by Lost Ronin
Yeah, the drill that Brian Patrick is talking about totally kicks ass! If you wanna make it even more fun, add a jumping jack at the beginning of it, (right before you squat). The two extra motions change the exercises name from "8 count" to "10 count", it's a really good way for you to develop endurance and strength.

We do push ups sit ups crunches jumping jacks deep knee bends groin stretch side to side deep squats run 5 laps around the dojo then lunge walk 5 laps frog jump 5 laps duck walk 5 laps and once each week we duck walk around the dojo for 30 minutes. Man thats be4 we practice our sparring ! Train hard and enjoy!