Common Sense Calisthenics - by Robert Palmer

Common Sense Calisthenics - by Robert Palmer: "In performing daily life skills, your muscles work against the resistance of your body weight. It only makes sense to strength train using your body weight instead of those fancy weights and equipment in the gym:

1) Strengthen Your Foundation. Train Your Lower Body and Legs.

* Squats: With your feet shoulder-width apart, lower your body as if you were sitting back in a chair until your thighs are parallel with the floor. Keep your back straight and lean slighty forward at the waist. Keep your heels on the floor. Squats work the large muscles of the front and back of the leg as well as the buttocks.

* Alternating Lunges: Stand straight with your hands on your hips and your feet together. Take a long step forward with your right leg and bend your left knee down to the ground. Straighten up until your feet are together. Repeat leading with your left foot. Lunges work the same front, back and rear leg muscles as squats but they are a bit more difficult.

* Squat Jumps: Start squat jumps after you've been doing regular squats for a couple of weeks. The mechanics are the same as for regular squats. When you reach the lowered position simply jump up and repeat. They are more explosive and will give you more power as well as work your calf muscles."