Table Calisthenic Exercises Arranged by Muscle Group

Burt Reynolds

Lie on left side with head supported by /vtty?5

hand, bend right leg and place it in front of left knee. Count 1: Lift left leg u^-^

approximately 8 inches off deck. Count

2: Lower left leg to 1 inch above the deck. Repeat for the right leg. Works inner thigh (hip adductors).

Leg Lifts

Lie on left side, bend both knees at a 90o angle from torso. Count 1: Lift right leg 6-8 inches, keeping knee and ankle level. Count 2: Lower right leg to 1 inch above left leg. Repeat for the left leg. Works outer thigh (hip abductors).

One-Legged Squat

Shift weight to right leg, lifting the left leg straight out in front of you. Count 1: Bend right knee until it is over your toes. Count 2: Push up through right heel to return to start position. Repeat using other leg. Works quadriceps, hamstring, and gluteal muscles.

Calf Raises

Stand on step with heels hanging off edge. Count 1 Lift heels 3 inches. Count 2: Lower heels 3 inches. Works calf muscles. Variations: Perform exercise with toes pointed inward, straight forward, and turned outward.

Rear Thigh Raises

Start on and knees and forearms. Lift left leg, keeping it bent 90o, so that left knee is no higher than hips. Keep back flat and hips level. Count 1: Lower left leg 6 inches. Count 2: Lift leg to start position. Switch legs and repeat. Works gluteals. Variation to increase difficulty: Straighten leg to be lifted.

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Superman

Lie on stomach. Count 1: Lift opposite arm and leg (i.e., right arm, left leg) 6 inches off deck. Hold for 3-5 seconds. Avoid hyperextension of the back. Count 2: Slowly lower arm and leg to deck. Repeat using opposite arm and leg. Works lower back and gluteals. Variation to increase difficulty: Add weights to arms and legs.

Prone Back Extension

Lie face down, hands clasped behind back. Count 1 : Lift upper torso until shoulders and upper chest are off Deck. Hold 3-5 seconds. Avoid hyperextension of back. Count 2: Return to start position. Works lower back. Variations to increase difficulty: Place hands behind back (easiest), behind head, straight over head (most difficult).

Table 8-1. Calisthenic Exercises Arranged by Muscle Group a

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Push-Ups

Lie on stomach, feet together and hands shoulder width apart on deck, head facing forward, body straight. Extend arms. Count 1: Bend elbows 90o, lowering chest toward deck. Count 2: Return to start position. Works triceps, chest, shoulder, and abdominals. Variations: Fingertip Push-ups - Begin as above, except use fingertips to support weight. Works forearms and improves grip strength. Triceps Push-ups -Begin as above, except place your hands close together beneath your chest and spread fingers apart. Your thumbs and index fingers of both hands should almost touch.

Dips

Rest hands on parallel bars. Extend arms; legs are not to support your weight unless needed for assistance. Count 1: Bend the elbows until shoulders are level with the elbows. Count 2: Extend arms to return to start position. Works triceps, chest and shoulders.

Pull-Ups

Begin from a dead hang on a horizontal bar, arms shoulder-width apart, palms facing out. Count 1: Pull body up until chin touches bar. Do not kick. Count 2: Return to start position. Works the back and forearms. Grip variations: Narrow, Wide.

Incline Pull-Ups

Using a low bar, lie or sit on the deck with chest under bar, place hands shoulder-width apart on bar, palms out. Count 1: Pull upper body toward bar at a 45° angle. Squeeze shoulder blades together during movement. Count 2: Extend arms. Works back, shoulders, and arms.

Chin-Ups

Begin from a dead hang (i.e., full extension) on a horizontal bar, arms shoulder-width apart, palms facing in. Count 1: Pull body upward until chin touches top of bar. Do not kick. Count 2: Return to start position. Works the back, biceps.

Crunches

Lie on back, knees bent 45o, hands behind head, elbows back. Count 1: Lift upper torso until shoulder blades are off the deck, tilt pelvis so lower back is pressed to the deck. Lead with the chest, not the head. Count 2: Return to start position. Works abdominals and obliques. Variations to increase difficulty: bring knees toward chest; extend legs vertically in the air; place a rolled towel under lower back. Arms may be placed (easy to most difficult) by sides, across chest, hands behind head, or hands clasped above head.

OPNAVIST 6110.1E

OPNAVIST 6110.1E

Curl-up

Lie on back with knees bent, feet flat on deck, heels 10 inches from buttocks and anchored down. Cross arms and hands on chest or shoulders. Count 1: Curl torso up, touching elbows to upper thighs while hands remain on the chest or shoulders. Exhale as you lift. Count 2: Lie back until the lower edge of your shoulder blades touch the deck. Inhale as you lower. Works abdominals, obliques, and hip flexors. Note: Curl-ups are part of the Navy PRT. However, if you experience any lower back pain when performing curl-ups, try performing crunches instead.

Flexibility

In this chapter you will learn about:

  • The benefits of flexibility training.
  • Physiology of stretching.
  • Proper stretching techniques.

Flexibility training is an important component of a physical fitness program. If optimum functional fitness and military readiness are the goals, then well balanced flexibility training is a must.

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