Perform a normal Squat, however on your way up jump in the air as high as you can. When you land go right into the lowering phase of the squat and repeat. This should be a fluid movement. Do not jump, land stiff and then lower yourself. Jump, land and

This is a great exercise for quad development. Find a step, box or something that has height you can step on. Step onto the object with one leg and push yourself up till your leg is fully extended. Then lower yourself controlled and do it again. With your supporting leg

Start with feet shoulder width apart and have one leg go behind the other. Doing a squat with the stationary leg. Then return the leg to start position and do the same thing with the other leg. Do this back and forth for reps.

Place feet a little closer than shoulder width apart. With one leg step out and bend at the knee. Stationary foot knee drops towards the ground. With the leg that stepped out push up and down.

We thought it would be cool to show everyone some of the most popular weight lifting exercises and what you can do to substitute them with calisthenics. Bench Press – Push Ups Rows – Australian Pull Ups Shoulder Press – Handstand Push Up Curls – Chin Ups Lying Tricep Extensions

Calisthenics is exercising with only your bodyweight as resistance. The beauty of calisthenics is that you do not need any fancy gym equipment or expensive gym memberships to reach your fitness goals. This type of workout is fantastic for all types of goals. Where it be strength, fat loss, muscle

Grab the bar shoulder width apart and start to perform a Skin the Cat. Once your knees start to come through your arms, extend your legs completely straight. Making your body parallel with the ground. This is done for a static hold.

Grab a bar shoulder width apart. In this movement, arms stay fully extended throughout. Bring your knees towards your chest and keep them in a tucked position. Pull your legs and entire body backwards through your arms and behind the bar. Get a good stretch in the back position and

This is a modified version of the Front Lever. Instead of holding the static position of the front lever, you instead raise into it and then lower down once you hit parallel. This is done for reps to start building strength to move on to the full front lever.