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Calisthenics Work-Out

The table below summarizes HumanaNatura’s calisthenics exercises. Please refer to the following pages for detailed information on how to perform each calisthenics exercise.

  Exercise Level

1.

Six-Way Stretch (Warm Up)

Core

2.

Lifts, Jacks & Twists

Core

3.

Toe & Instep Touches

Core

4.

Front & Side Lunges

Intermediate

5.

Seats & Squats

Intermediate

6.

Push-Ups

Core

7.

Jump Squats

Intermediate-Advanced

8.

Basic Sit-Ups

Core

9.

Sit-Up Variations

Intermediate-Advanced

10.

Side Bridges

Intermediate-Advanced

11.

Back Bridges

Advanced

12.

Leg Lifts & Extensions

Intermediate

13.

Shoulder-Stands

Intermediate

14.

Head-Stands

Advanced

15.

Hand-Stands

Advanced

16.

Front Bridges

Intermediate-Advanced

17.

Leg Bridges

Intermediate

18.

Front Kicks

Intermediate

19.

Side Kicks

Intermediate

20.

Arm Punches

Intermediate

21.

Body Balancing

Core

22.

Six-Way Stretch (Warm Down)

Core

Download our printable work-out poster

 
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