Calisthenics

Calisthenics training is a great option for people wanting to use their outdoor public park equipment, including pull-up bars, monkey bars, parallel bars, and box jumps. Calisthenics is a form of strength training that utilises an individual’s body weight as resistance to perform multi-joint, compound movements with little or no equipment. Common exercises are squats, push ups, sit ups, burpees, chin ups and pull ups, dips, front and back levers, handstands, L-sits and muscle-ups, planches and planks, calf raises, lunges and jumping jacks, side-straddle hops etc …

Calisthenics can be used as a means to pursue a number of fitness goals including, but not limited to hypertrophy (increasing one’s muscle mass), strength, and endurance. The training methods employed are often different, depending on the goal. For instance, when pursuing hypertrophy, one aims to increase the load volume over time; when pursuing strength, the intensity of the exercise is increased over time; and to improve endurance, one can gradually shorten their rest periods.
Calisthenics include partner-resisted exercises, partner carrying, or bodyweight exercises with a partner. They have been used for centuries as a way of building physical strength, endurance, mobility, and co-ordination. One person performs the exercise and the other person adds resistance. For example, a person performing squats with someone on their back, or someone holding another person in their arms and walking around. Some exercises also involve the use of equipment. Two people may hold onto different ends of a rope and pull in different directions.
The effects of a calisthenics training intervention on posture, strength and body composition” found that calisthenics training is an “effective training solution to improve posture, strength and body composition without the use of any major training equipment”.