For this exercise you will need a pair of rings. This is an exercise similar to a chest fly lying on a bench with dumbbells. But of course with calisthenics we will make it more fun and use your body weight. Have the rings under neath your body with knuckles
Lying Leg Raises
Lie on the ground with back flat and legs fully extended. Raise your legs off the ground and then lower them close to the ground and back up. The distance you raise them depends on your physical capability. You can try raising all the way up but if you cannot
This is a cool twist (literally) on a hanging leg raises. Grab a bar and make an L shape with your body, with your legs pointing in the air. Back should be straight and parallel to the ground. Have your legs go side to side like a windshield wiper. Your
Hanging Leg Raises
Hanging leg raisees should be a staple exercise in your calisthenics program. A lot of calisthenics movements require strength gained in this movement. These are also great exercises for building muscle in your abdominals. Depending on you strength there are two different ways to perform this exericse. The first is
Assume the same position as a crunch. However instead of stopping once you feel the squeeze in your abs, with a sit up you keep going up until you are sitting straight up.
Lay on the ground face up with knees bent and feet on the ground. Place hands behind your head. Using your abdominal muscles pull your body up until you feel a squeeze in your abs. Then lower yourself down and repeat.
Buy a cheap jump rope at walmart or wherever you can get one. Simply swing the rope below your feet and behind your body to the front. When the rope comes around jump over it.
This most likely does not need a description but here it goes! Stand with arms at sides and feet together. Jump and spread your legs apart, while spreading legs apart bring arms over your head. When you jump back to starting position arms come back to sides.
Burpees / Up Downs
This exercise is started in standing position. Squat down and then kick your legs back into a pushup position. Kick your legs back and then stand up. To make this exercise harder can add in a pushup at the bottom and a jump at the top.
Assume a push up position. In a fast motion bring one leg close to your stomach and back. While it is going back start to bring the other leg up. As if you are climbing up a mountain.