Callisthenics with Resistance Band Training

Callisthenics, which is an ancient form of exercising, has seen a major resurgence recently because it perfectly fits the short, high intensity exercise routine needed for those with a busy lifestyle.

It is gym-free and can be done just about anywhere, and at any time. Callisthenics was heavily promoted in schools in the mid 1900s.

In some ways, it has recently supplanted aerobics, which this focused more on building heart and lung fitness rather than muscle mass and strength. Callisthenics can do both of these.

Callisthenics is equipment-free as it uses the body’s own weight as resistance to work the various muscles to develop muscle mass, strength and endurance. The exercises are quite simple and easy to learn. They involve well known activities such as push-ups, jumping jacks, pull-ups, various lunges and sit-ups.

A recent trend in callisthenics is the concept of increasing the loads placed on the muscles by changing the exercise to progressing increase work loads and get enhanced benefits.

This is referred to as progressive callisthenics and it involves changes to the loads to increase resistance as people get fitter and stronger.

The work required for push ups can be easily increased using resistance bands without raising the legs higher.
The work required for push ups can be easily increased using resistance bands without raising the legs higher. Source: Public Domain


Training using resistance bands to replace weights has also be become very popular for similar reasons. It is gym-free and can be done anywhere and anytime as the bands are portable and easy to carry around and store in multiple places.

Workloads can be increased by using stronger and less flexible bands and cords. Progressively pushing or pulling your muscles to new limits builds muscle strength and endurance. Doing the routines quickly builds aerobic fitness.

This article introduces the concept of marrying callisthenics and using resistance bands to progressively increase the loads on the standard exercises.

It discusses the advantages of resistance bands and callisthenics singly, and shows how resistance bands can be used in various callisthenics routines.

This is common sense rather than rocket science and once you see some examples it will be easy to develop your own routines.

Advantages of Callisthenics

Advantages of Training Using Bands

Advantages of Combining Callisthenics with Resistance Bands and Cords

ENJOY!


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Resistance bands can be easily added to callisthenics classes
Resistance bands can be easily added to callisthenics classes. Source: Public Domain
Resistance bands can be added to most callisthenics exercises allowing progression to higher resistances than just using body weight.
Resistance bands can be added to most callisthenics exercises allowing progression to higher resistances than just using body weight. Source: Public Domain
There are many different resistance band designs, but even the simple ones can be easily added to callisthenics routines.
There are many different resistance band designs, but even the simple ones can be easily added to callisthenics routines. Source: Public Domain
Outdoor callisthenics is a great way to break up a walk or run
Outdoor callisthenics is a great way to break up a walk or run. Source: Public Domain
Creative callisthenics
Creative callisthenics. Source: Public Domain
Caterpillar Callisthenics First Image
Caterpillar Callisthenics First Image. Source: Public Domain
Caterpillar Callisthenics Second Image
Caterpillar Callisthenics Second Image. Source: Public Domain
Callisthenics exercise routine for personal training
Callisthenics exercise routine for personal training. Source: Public Domain
Full body workout using callisthenics
Full body workout using callisthenics. Source: Public Domain