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Flashback to Calisthenics

If exercise machines or new-fangled classes intimidate you, there's nothing wrong with the sit-ups and squats you might remember from P.E. classes. Here's your guide to calisthenics choices that are simple and effective.

Going old school with calisthenics can give you new school muscle tone. The best news: You can do calisthenics just about anywhere, it's free with no expensive equipment to buy, and you don't have to wipe someone else's sweat off the elliptical trainer. "Along with not costing a dime, calisthenics is good because you use your own body weight, often mimicking movements you make in everyday life such as climbing stairs or getting out of chairs," says Mark Campana, a certified professional trainer for more than nine years in Fairlawn, Ohio. "People don't walk around doing curls and bench presses in their everyday lives." Here, Campana shares some of his favorite exercises from his calisthenics playbook, explaining proper technique, common mistakes, and how to take it to the next level.

SQUAT JUMP
Along with a cardio workout, tones your legs, shoulders, and back

Proper form: Begin in a squat position with your hands on the floor, about a hand width wider than your shoulders. Kick your feet backward to a push-up position. Quickly draw your feet back under you to the original squat position, then immediately leap, like you're trying to grab something high above you. Return to the squat position and repeat.

Common mistake: Going too fast too soon. If you haven't been working out, take this one slow to ensure you have balance. Don't place your hands too far in front of your shoulders, otherwise you could strain your shoulders or wrists.

Reps and sets: Begin with 12 to 15 reps in a 45-second to 1-minute set. Do three to five sets.

Up a notch: Pump out more reps in a shorter time. For example, do 20 reps within 45 seconds.

SIT-UP
In addition to abs, works your hip flexors and quads

Proper form: Tuck your feet underneath a couch or other sturdy object. Bend your legs 30 to 45 degrees or touch your calves to your hamstrings. Keep your knees together, but it's okay if they come apart as you bend forward. Place your hands behind your head, but don't lift with your arms. Sit up until you face the wall in front of you, slowly lower your torso and repeat.

Common mistake: Pulling with the arms. Instead, think of the hands as a hammock for your head; when you lean backward, your hands should simply keep your head from knocking the floor. Also, don't flopping back down; instead, slowly return to the start position and keep your chin pulled in to your chest.
Reps and sets: Start with five to 10 reps and three sets. Work your way up to six sets.

Up a notch: Shorten your break time between sets to less than 1 minute, or hold a book or weight on your chest for a more intense workout.

PUSH-UP
Traditional workout for your chest, arms, and back

Proper form: Lie facedown on the floor with your hands beneath your shoulders and your feet spread no wider than shoulder width. Push up with your arms, keeping your elbows close to your sides; think of your body as stiff as a teeter-totter The only rotation should be at your toes. Slowly return to the start position and repeat.

Common mistake: Your hips, instead of chest, return to the floor first. This indicates you're not maintaining that teeter-totter rigid position. Also, don't put your hands in front of your shoulders, because that can increase the stress on your wrists and shoulders.

Reps and sets: Start with 15 reps, even if you have to rest between each one.

Up a notch: Put your index fingers and thumbs together underneath your chest to form a triangle. You can also move your hands about 8 inches outside of shoulder width, or lift one leg off the floor.

WALL SIT
Tightens and tones quads, abs, and other core muscles

Proper form: Press your back against a wall with your arms at your sides, then slide down, like you're about to sit on an invisible chair. The goal is for your legs to end at 90-degree angles, but start out by sliding a quarter of the way to sitting position. Then, if you can, slide down farther. Hold for 10 to 20 seconds.

Common mistake: Not having your feet far enough away from the wall. If your knees extend over your toes, you could be putting too much pressure on your knees. Don't put pressure on any one part of your feet; distribute your weight.

Reps and sets: Do four or five reps.

Up a notch: In addition to increasing the amount of time you spend in your invisible chair, you can also lift one foot an inch off the floor to make the other leg work a lot harder, then switch legs on the next rep.