Use calisthenics or body weight exercises for increasing strength, flexibility or as a warm up to strength training. These type of exercises usually use no apparatus or fitness training equipment.
Here is an awesome and difficult workout that demonstrates these types of exercises:
Here is a list of exercises:
- Squats without weights
Perform this exercise like a regular squat. Place your hands on your hips and stand with feet shoulder width apart. Keep your toes pointed slightly outward. Squat down without letting your knees go past your toes. Push back up into an upright position.
- Wall Squats
Use a wall with this exercise. With your back against a wall, step out with your legs enough to be able to squat down with your thighs vertical to the ground. Hold for a few seconds and push back up.
- Lunges without weights
Stand with your feet a little less than shoulder width apart, hands on your hips. Step or lunge forward with one leg, and go down until the knee of your back legs almost touches the ground. Push back up into an upright position through your heel.
- Jumping Jacks
I remember having to do these everyday in physical education class but they are great for your legs and getting your heart rate to increase as a warm up.
- Push ups
- Incline Push Ups (regular push up with feet and legs elevated on chair or bench)
- Bench or chair dips
- Pull ups, chin ups
- Flutter Kicks
- Ab exercises like crunches and sit ups
- Calf Raises
- Step Ups
There are some great workout videos and fitness training plans like P90X and BodyRockTv that are calisthenic-based workout programs.
These bending, twisting, jumping, kicking and swinging movements all contribute to your flexibility and strength. They also help with your agility, coordination and balance. Military training usually include a lot of these so if you have been through boot camp, you will be very familiar with it!