First Cut Fitness

Are you tired of doing regular air squats, pistols, etc., but don't have any free weights to do weighted squats? One of the most effective exercises to develop leg strength and coordination is the Chinese squat (no pun intended). The only equipment you need is a flat wall and your own body!

When first trying it out, make sure not to go too fast, or you might end up on your duff! It takes a little bit of practice, but once you have it, you will be well on your way to a great leg workout.

People often ask me what the true definition of "calisthenics" is. In the simplest terms, it basically constitutes performing strength building exercises using nothing more than what good old mother nature gave you. This means not doing any type of "weight training" in the typical sense.

Now, this does not mean that I am anti-weightlifting, not in the slightest. I actually have a background of going to the gym for 10+ years before ever getting into this whole calisthenics movement, so I definitely endorse the merits of both. As a matter of fact, for many, it would be most beneficial to dabble in a mixture of the two. However, for the most part, I currently pretty much do nothing but calisthenics, and also endorse that to my friends and clients.

Here comes the tricky part. Every once in awhile, someone will "catch" me with some sort of weight in my hand, be it a sandbag, dumbbell, etc., and ask me if I'm cheating on my own principles. Well, not necessarily. There indeed is a fine line, and some people may have differing definitions, but here is my take on it. By adding weight to an exercise that I already perform consistently without weights, it is merely making it more challenging through increased resistance. For example, slapping on a backpack full of rocks when doing pull ups, doing dips with a weight belt, running with a weight vest, or practicing punching drills with light dumbbells are all effective methods of taking your skills to the next level.

In a nutshell, I am still lifting my body as the main source of resistance, and not solely relying on external weights to provide it. The idea is that you do these same exercises regardless of whether you have the weights or not. The weights are only to compliment the movement to make it more difficult.

Here is a great article about adding weights to simple calisthenics.

I know it is almost cliché to talk about quick fix workouts for those with limited time, but I am a firm believer that in order to obtain and maintain a fit and stellar physique, there is certainly no need to be be killing yourself for hours on end at the gym. Along with the aforementioned Tabata Method,  this is definitely one of my favorite no frills, no hassle workouts, and often used in my rotation. Basically, it is based on Ross Emanait's "No Excuses" system, and all it takes is 10 minutes per day.

In a nutshell, you choose four calisthenics exercises that you can do comfortably, yet are still somewhat challenging. I typically like push ups, burpees, squats, pistols, handstands, pull ups, and muscle ups, but you can also do running in place, box jumps, planks, mountain climbers, shadow boxing, etc. You should preferably have enough variation to make for a full body workout, so try to include both the upper and lower body. These four exercises shall be performed in this manner, with no breaks:

Round 1: Each exercise 1 min = 4 mins
Round 2: Each exercise 45 secs = 3 mins
Round 3: Each exercise 30 secs = 2 mins
Round 4: Each exercise 15 secs = 1 min
Total elapsed time = 10 mins

And there you have it! 10 minutes to a lean, mean physique using nothing but bodyweight exercises. Oh, and did I mention that you do this all nonstop? Of course, this would be the ideal, but if you need to catch your breath or if you get stuck on an exercise, by all means, take a quick break, but just make sure it's not too long! And as mentioned earlier, don't pick movements that are way too easy, nor ones that will have you gasping for air in a matter of seconds!

An alternate pattern I like to use is this:

Round 1: Each exercise 1 min = 4 mins
Round 2: Each exercise 1 min = 4 mins
Round 3: Each exercise 30 secs = 2 mins
Total elapsed time = 10 mins

This one sometimes works better than the first because in Round 4, 15 seconds apiece is sometimes not enough time, considering that it usually takes a few seconds to switch from exercise to exercise.

I normally like to perform this first thing in the morning as the perfect way to kick off the day. Start off doing this 3 times per week, or if you are game, you can even go every single day as long as you switch things up. Prepare to get psyched up physically and mentally for work or school every morning!