My Calisthenics workout.

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  • ReubenAlfie
    Amateur
    Interim Champion - 1-100 posts
    • Feb 2012
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    #1

    My Calisthenics workout.

    Recently I've been in the best shape of my life in terms of upper body "cut" and definition. However playing football I torn both hamstrings lightly and undergoing physio to help solve it.

    So I've just been concentrating on my calisthenics, which went something liek this:
    Pushups x 20 x 4
    Crunches x 20 x 4
    Back Raises x 20 x 4
    Oblique twists x 20 x 4
    Plank x 2 minutes

    However these crunches have really been giving my back pain and I need a substitute. Leg raises and leg movements are out of the question due to my hamstrings so I need to replace my crunches and oblique twists!

    Cheers
  • Spartacus Sully
    The Great John L.
    Super Champion - 5,000-10,000 posts
    • Apr 2009
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    #2
    Do these, or any kind of hamstring stretch for your back, if its your lower back, it will help move some stress to your hips.



    also i find keeping my back straight makes it alot better.

    for the cruches them selfs, use some form of an exercise mat to do them on.


    here is a really good link to all kinds of exercises and proper form

    http://www.exrx.net/Exercise.html



    Here is a link to waist exercises, just scroll down, starts with rectus, transverse, obliques, and lower back (erector spinae) they have weighted and body weight exercises, and a whole **** load of info.

    http://www.exrx.net/Lists/ExList/WaistWt.html

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