10 Basic Calisthenics

By November 23, 2022No Comments

You don’t always need a gym to get in shape! Lose weight, burn fat and build toned muscle anytime, anywhere with these 10 simple calisthenics.


This is one of my all time favourite bodyweight calisthenics.  Burpees will get your heart pumping and your lungs burning.  Burpees hit virtually every muscle group and is a staple in fitness classes everywhere.

  • Hit a Push Up
  • Jump up

Mountain Climbers

An amazing high intensity cardio exercise that you can do anywhere; especially, when space is limited.

  • Knees to chest
  • Back straight
  • Abs tight

Donkey Kicks

This is one of those bodyweight exercises that’s a total burner for both the upper body and the lower body.

  • Hips up high
  • Stay on your toes
  • Knees are bent


One of the best ab exercises around.

  • Legs straight
  • Arms straight
  • Torso and legs move simultaneously


Froggers are an exercise that generates powers in your legs and in your back.

  • Abs tight
  • Hips low
  • Focus on balance

Split Lunges

You’ll get power, explosiveness and amazing conditioning when you do Split Lunges.  This is one of those body weight exercises that you’ve just gotta do!

  • Abs tight
  • Bend both knees
  • Focus on balance

Reverse Crunches

This is the best exercise for your lower abs.

  • Legs straight
  • Head still
  • Feet reach for the sky

Leg Raises

This is a tougher variation on the Reverse Crunches.  Be sure to keep your abs engaged the entire tire so that you don’t strain your lower back!

  • Feet never touch the floor
  • Legs straight
  • Abs tight

Jump Squats

Jump Squats are a staple bodyweight exercise.  You’ll get power, explosiveness and great cardio just from this one exercise.

  • Feet shoulder width apart
  • Chest up
  • Abs tight


If you can only do one exercise for your abs- do this one- it’s the best!

  • Elbow to opposite knee
  • Hands by your head
  • Extend legs all the way
Ritchie Yip

Ritchie Yip

Ritchie Yip is the Head Instructor for InFighting Training Centers located in Downtown Vancouver and Brentwood Burnaby. InFighting Training Centers offers programs in Kickboxing, Brazilian Jiu Jitsu, Bootcamp Conditioning Classes and Personal Training

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Ritchie Yip

Ritchie Yip is a life long martial artist, BJJ Black Belt, and the head instructor of the InFighting Martial Arts Gym in Burnaby, British Columbia, Canada.