Transcript
8/13/2019 HumanaNatura Calisthenics Guide
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2002-2012
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HumanaNatura
CalisthenicsGuide
Version3.4
Copyright20022012HumanaNatura,Inc.
Visitusonlineatwww.HumanaNatura.org
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Contents
Introduction
3
PrinciplesofNaturalExercise 4
CalisthenicsOverview 7
CalisthenicsGuidelines 13
CalisthenicsWorkout 17
ProgramTermsofUse 82
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Introduction
WelcometoHumanaNaturascalisthenicsguide.
HumanaNatura
is
a
cooperative
organization,
supporting
a
global
network
of
practitioner
advocateswhouseandpromoteHumanaNaturasrevolutionarynaturalhealthsystemin
communitiesaroundtheworld.
TheHumanaNaturasystemintegratesfoursciencebasedtechniquestocreatean
optimallyhealthy,naturallyfulfilling,andmoreadaptiveapproachtolifeinourtime.
HumanaNaturasfourtechniquescombinetofostergreatlyincreasedhealthawareness
andourbreakthroughtoanewnaturalstatewecallprogressivehealthcenteredlife.
HumanaNaturaofferstwonaturalhealthprogramsourPersonalHealthProgramand
ourCommunityHealthProgramwhichtogetherspanourfourhealthtechniques.The
techniquesare:
1)
Natural
Eating,
2)
Natural
Exercise,
3)
Natural
Living,
and
4)
Natural
Communities.OurcalisthenicsexercisesarepartoftheNaturalExercisesectionofour
overallhealthsystem.
Thisguidetoourcalisthenicsexercisesisintendedforpeoplewishingtofocusonthe
calisthenicsportionofourPersonalHealthProgram. Toenablethisfocus,thecalisthenics
guideomitssignificantportionsoftheHumanaNaturaPersonalHealthProgram.Please
seeourwebsitetoreviewthefullprogramandformoreinformationonHumanaNaturas
overallnaturalhealthsystem.
Inaddition
to
the
calisthenics
guide,
HumanaNatura
offers
afree
calisthenics
workout
poster,containingalloftheexercisephotosfromthisguide.PleaseseetheResources
sectionoftheHumanaNaturawebsiteforinformationondownloadingafreeworkout
poster,ororderingaprofessionalqualityversionoftheposterthroughthe
HumanaNaturaMarketplace.
PleasefeelfreetocontactHumanaNaturaanytimewithquestionsorcommentsonthis
guide.SimplyusetheContactUspageonourwebsite.
Goodluckwiththecalisthenicsexercises!
ImportantNote:BeforebeginningHumanaNaturascalisthenicsexercises,pleasecarefully
readtheeitherthecondensedorfullversionoftheHumanaNaturanaturalhealth
program,andbesuretoconsultwithandgetapprovalfromyourhealthcareprovider.
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PrinciplesofNaturalExercise
TheHumanaNaturatechniqueofNaturalExerciseisbasedonsixprinciplesofapplied
healthscience.Sinceouroverallprogramaimistopromotelifelongandlifewidestatesof
progressivenaturalhealthandqualityoflife,youwillseethatourfocusinselectingthese
principles
and
developing
the
technique
was
to
encourage
exercise
that
enables
modern
naturalliving,ratherthanmodernlifeunnaturallydominatedbyexercise.
Letstakeamomenttohighlighttheseimportantexerciseprinciplesandthendiscusshow
ourNaturalExercisetechniquenaturallyandoptimallyfulfillstheseideals,allowingusto
achievecompletenaturalconditioningandpromotingprogressivelyhealthierlifetoday:
1. Whenengagedinanaturalrangeofphysicalactivities,humanbeingsandotheranimalswillautomaticallymaintainthemselvesathighlevelsofphysicalfitness
andpsychologicalhealththroughevolvedphysiologicalmechanisms.As
discussedalready,HumanaNaturacallsthisprocessoffitnessassurancenatural
conditioning.
2. Awelldesignedexerciseprogramcanandshouldefficientlyandpleasurablyensurenaturalconditioningandasustainedinterestinhealthylife.Bythis,we
meanthatexerciseshouldpromoteandencouragenaturalphysicalandmental
health,beenjoyabletothepractitioner,ideallyrequireonlyamodestamount
oftimeeachday,andmotivateandenableotherhealthcenteredlearningand
action.
3. Anaturalexerciseprogramshouldusemodernhealthsciencetoensurethatitis
complete,
balanced,
and
fulfills
at
least
four
complementary
physical
fitness
goals(aerobicconditioning,strengthening,improvedflexibility,increased
agilityorcoordination),andatleastthreepsychologicalwellbeinggoals(stress
reduction,enhancedcognition,andanaturalpredominanceofpositive
emotions).
4. Exercisesthatemphasizewholebodymovementsaregenerallythemostefficientandeffectiveformsofphysicalexercise,sincetheypromotenatural
conditioningsimultaneouslyacrosslargeareasofourbodies,whileoften
requiringandpromotingincreasedcoordinationandmentalfocusand
attentiveness.
5. Acomprehensiveexerciseprogramshouldbeadaptabletoeachindividual,allowingforincreasedordecreaseddurationandintensitybasedonouroverall
physicalandpersonalreadinessforexercise,bothonadaytodaybasisand
overthecourseofourlives.
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6. Otherfactorsbeingequal,exerciseprogramsencouragingoutdooractivity,novelexperiences,andexposuretonaturearepreferable,sincetheyarelikely
tobetterreplicateessentialactivitiesofnaturallife,fosterkeydimensionsof
ournaturalhealth,andprovemorenaturallyenjoyable,healthmotivating,and
psychologicallynurturing.
HumanaNaturaexercisecomponents
Utilizingthese
principles
and
keeping
in
mind
HumanaNaturas
larger
progressive
life
and
healthgoals,ourNaturalExercisetechniquehasbeendesignedaroundtwocore
components:
DailyWalking30minutesormoreofwalkingorhikingeachday RegularCalisthenics10+minutesofcalisthenics,35daysperweek
Asyouwillsoonexperienceandvalidateinyourownnaturalhealthpractice,daily
walkingandregularcalisthenicsaresimple,natural,powerful,andhighlycomplementary
formsof
exercise.
Together,
they
allow
us
to
achieve
complete
and
efficient
natural
conditioning,promotingextremelyhighlevelsofhealthandfitnessthroughoutourlives.
InkeepingwithourNaturalExercisegoals,dailywalkingandregularcalisthenicscombine
togreatlyandoptimallyimproveourphysicalconditioningandstamina.Theyfosternew
awarenessandmasteryofournaturalphysiologicalandpsychologicalhealth.They
expandourinteractionandconnectionwithoursurroundingsandthelargernatural
world.Andtheyenrichandevencreatenewspaceandmotivationforotheressential
activitiesofhealthyhumanlife.
Walkingandcalisthenicsinvolvenaturalhumanmovementandareconsistentwiththe
NaturalExerciseprincipleswehaveintroduced.Theyarehighlyflexibleformsofexercise
too,onesthatmostofuscanperformthroughoutourlivesandatmanylevelsofduration
andintensity.Becauseoftheirstronglinktoournaturalhumanactivitypatternsand
wholebodymovementefficiency,theregularpracticeofwalkingandcalisthenics
allowsustospendaslittleasanaverageofaboutfortyminutesadayinexercise,while
stillachievingessentialnaturalconditioningandenhancementofourlifelonghealthand
fitness.
DetailedoverviewsofHumanaNaturaswalkingandcalisthenicspracticesareprovidedin
thenexttwopartsoftheprogram,includingstepbystepinstructionsandphotosforall
ofour
calisthenics
exercises.
SupportasyouexploreNaturalExercise
IfyouhavequestionsonNaturalExercise,noworinthefuture,pleasecontact
HumanaNaturassupportstaffviatheContactUslinkonourwebsiteanytime.
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WeencourageyoutoexploreHumanaNaturasNaturalExercisetechniqueforyourself
andtoseehoweasilyandnaturallyourexercisepracticescanbecomeanintegraland
enrichingpartofyourdailylife.Youwillquicklyappreciatethepowerofourapproachto
ensureessentialnaturalconditioningenhancingourhealthandfitness,promotingnew
healthperspectivesandwellbeing,andincreasingourpersonalconnectiontoothersand
theworldaroundus.
Onceyou
have
begun
Natural
Eating,
bringing
Natural
Exercise
to
your
life
is
the
next
essentialstepintheHumanaNaturanaturalhealthsystemfortransformingyourpersonal
healthamidmodernlife.Aswehavesuggested,NaturalExercisecanhelptofostera
remarkablenewandopenendedlifelongmovementtowardprogressivepersonalhealth,
vitality,andqualityoflife.
ThetechniqueofNaturalExerciseisdesignedtocomplementandbuildonourfirst
foundationaltechniqueofNaturalEating,augmentingitandgreatlyenhancingour
health.NaturalExerciseisalsointendedtohelpusdeveloptheneededmomentum,and
personalstrengthandfortitude,toapproachthemorefarreachingchallengeofrestoring
andthen
progressively
increasing
our
natural
health
across
the
totality
of
our
lives.
Thisimportantandwiderangingmodernchallengeisembodiedinthethird
HumanaNaturatechniqueofNaturalLiving.
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CalisthenicsOverview
Whenweobserveanimalsinnature,wecanseethatmostarephysicallyactiveforhours
eachdaywalking,running,climbing,jumping,flying,swimming,playing,fightingamid
theirnaturalpatternsoffeeding,socializing,mating,anddefense.
Thisgeneralactivity,andhighproficiencyinoneormoreofthespecificactivities
mentioned,isusuallyessentialforeachspeciessurvival,andforongoingmaintenance
anddevelopmentofitsevolutionaryniche.
Aswehavediscussedintheprogram,itisthroughthisnaturalactivity,incombination
withanaturaldietandotheraspectsofnaturallife,thatanimalsachievenatural
conditioningandmaintainthemselvesathighlevelsofhealthandvitalityforall,ornearly
all,theirlives.
Ourneedforaddedactivity
Thisnatural
need
for
varied
and
periodically
demanding
physical
activity
of
course
applies
equallytohumanbeings.Likeallotheranimalsonourearth,werequireaspecificrange
andintensityofactivity,correspondingtoorconsistentwithournaturalevolutionary
lineage,ifwearetoachievenaturalconditioningandsustainournaturalfitnesslevels.
Inthisway,weachieveandmaintaintherobustlevelsofhealthandadaptivenessthat
representournaturallyhealthystateashumans.Ontheotherhand,withoutthisactivity
eitherdirectlyinitsoriginalnaturalformsorthroughexercisesdesignedtoreplicate
andoptimizeournaturalphysicalactivitypatternsourhealthandfitnessquicklysuffer,
andwesoonbegintoliveatdiminishedlevelsofpersonalvitalityandqualityoflife.This
ideacan
be
easily
and
quickly
validated
in
practice.
Observationsofotheromnivorousprimatesinthewild,suchaschimpanzeesandnotably
plainsdwellingbaboons,suggestthatthesereasonablyclosecousinstohumansspend
aboutathirdoftheirtimesleeping,andthendividetheirwakingtimebetween1)natural
activitiesassociatedwithfindingfoodormovingtonewencampments,and2)socializing
andmaintainingorderandcohesivenesswithintheirgroups.
Occasionally,ourprimatecousinsmustrunfromorchaseawayapackofhungrycatsor
dogs,ordealwiththreatsfromstilllargerandoftenquitebelligerentanddangerous
grazinganimals.Itisbothimpressiveandinsightfultowatchtheselessadvancedbut
relatedprimate
species
mobilize
and
cooperate
to
meet
these
natural
challenges.
TheseregularepisodesonthesavannahsofAfricasuggestnotjustthefullscopeand
periodicintensityofourhumanactivitypatternsinnature,butalsothefundamentally
socialandcooperativenatureofallprimatelifeinthewild.Observingthislife
underscoresabasictruthofzoologicalandanthropologicalsciencethatnatureaffords
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noindependentindividuallifetoprimates,includinghumans,inournaturalevolutionary
niche.Innature,weare,firstandalways,socialandcooperativeanimals.
Forhumans,nomadicandpredatorywalkingwasanintegralpartofourearlierlifein
nature.Aswehavediscussed,walkingiscorrectlyunderstoodasourdominantphysical
activityandformsthecentralcomponentofournaturalconditioningneeds(and
thereforeHumanaNaturasNaturalExercisetechnique).
Butmanyoftheotheractivitiesmentionedabovearealsopartofournaturallife,and
humansnaturallyshareinmostoftheactivitiesofotheromnivorousprimates.These
activitiesspecificallyincludeforaging,climbing,playing,wrestling,fighting,courtshipand
reproduction,andchildrearing.Inaddition,humanshavespecialnaturalactivitiesthat
areuniquetousandreflectourgeneraladvancementasaspeciesoverotherprimates.
Theseincludethefineandgrossmotoractivitiesinvolvedintoolmakingandtooluse,
danceandmusicmaking,andactivitiesrelatedtoorganizedhunting.
Forthisreason,weallneedtodeliberatelyincorporateotherphysicalactivitiesor
exercisesinto
our
modern
lives
today,
in
addition
to
daily
walking
and
hiking,
ifwe
are
to
ensurecomplete,balanced,andoptimalnaturalconditioningandassureournatural
health.Inthisway,wecansufficientlyreproduceandevenimproveuponournatural
humanactivitypatterns,achievecompletenaturalconditioning,andrealizeimpressive
andoftensurprisinglevelsofphysicalfitnessasaresult.
Walkingsnaturalcomplement
Thereareofcourseanumberofpotentialexercisepracticeswemightaddto
HumanaNaturascorerecommendationofdailywalkingandhikingtopromoteenhanced
fitnessandachieveanoptimalnaturalconditioningregime.Weencourageyouto
considerwhatotherexercisesmightbestfurtheryourownquestforprogressivehealth
andquality
of
life,
and
which
ones
best
take
advantage
of
the
setting
and
circumstances
thatareyourlifetoday.
IndesigningtheHumanaNaturaPersonalHealthProgram,weconsideredquitecarefully
whatformsofexercisewouldbestcomplementaNaturalExerciseprogrambased
principallyondailywalking.Inkeepingwithourexerciseprinciplesandgoals,we
evaluatedvariousoptionstoachieveanefficient,flexible,sustainable,andoptimal
companionexerciseregimethatwouldharmonizewithdailywalkingandservethevast
majorityofpeopleusingtheHumanaNaturasystem.
Ourevaluation
considered
which
exercises
are
readily
practiced
at
different
levels
and
throughoutourlives.Anditconsideredhowdifferentexercisemethodsnaturallyfitinto
ourlargerandoverarchingprogramgoalofprogressivenaturallife.
Ashighlightedearlierinthissectionoftheprogram,thecalisthenicsexercisesthatfollow
areHumanaNaturasresponsetothesevariedandimportantconsiderationsregarding
optimalnaturalconditioningandhealthpromotion.Thesecalisthenicsexercisesare
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intendedtoprovideanoptimallybalanced,sufficientlyandflexiblydemanding,andhighly
efficientcomplementtothepracticeofdailywalking.
Combinedwithwalkingorhiking,thecalisthenicsexercisesallowustosystematically
exerciseourentirebodyandachievecompletenaturalconditioninginasurprisinglyshort
amountoftime.Formostofus,acalisthenicsworkoutwillbedone35daysperweekand
eachworkoutwilllastfrom1030minutes.
ThewordcalisthenicscomesfromtheGreekwordskallosforbeautyandthenosfor
strength.Calisthenicsareanold,generallysimple,andremarkablyeffectivewayto
promotenaturalhumanconditioningandfitness.Calisthenicsareinfactoneofthegreat
healthpromotingproductsofearliercivilizedlife.Likethemoretimeconsumingpractice
ofHathaYogaofsouthernAsiaandthelessphysicallydemandingpracticeofTaiChiof
easternAsia,whencombinedwithdailywalking,moderncalisthenicsprovideabalanced,
complete,anddirectmeansofensuringnaturalconditioningamidstmodernlife.
Asyouwillsoonlearnthroughtheirregularpractice,calisthenicsexercisesdoindeed
bringboth
natural
human
beauty
and
strength
to
us,
even
at
only
amoderate
level
of
intensity.Calisthenicsgreatlyenhanceourphysicalfitnessandstamina,andmarkedly
increaseourpersonalvitalityandoverallpreparednessforlife.
Whencalisthenicsexercisesarestructuredandperformedcorrectly,andcombinedwith
dailywalking,theyensurethatweachievecompletenaturalconditioningandallfourof
thephysicalfitnessexercisegoalsintroducedwithonlyamodestcommitmentofour
time:1)aerobicconditioning,2)strengthening,3)improvedflexibility,and4)increased
agilityorcoordination.
ThereareatotaloftwentyoneexercisesinHumanaNaturascomprehensiveand
globallyrecognized
calisthenics
program,
divided
into
four
exercise
groups:
SixCoreexercisesoursixCoreexercisesprovideabasicbutstillquiterigorousworkoutofourentirebodytopromotenaturalconditioning.OurCoreexercises
canbeperformedonaneardailybasis,whetheryouarejustbeginning
calisthenics,wantongoingexerciseandconditioningatthislevel,orareusingthem
asafoundationforothercalisthenicsexercisesattheIntermediateandAdvanced
levels.
EightIntermediateexercisesasyourphysicalconditioningimproves,youcanaddsome
or
all
of
our
eight
Intermediate
exercises
to
the
Core
calisthenics
group
on
anygivendaytoincreaseyournaturalconditioningandaddvarietytoyour
calisthenicspractice.
FourIntermediateAdvancedexercisesasyoudevelopcalisthenicsmasteryattheIntermediatelevel,youcanaddsomeorallofourfourIntermediateAdvanced
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exercisestotheCoreandIntermediategroups.Eachoftheseexercisesbeginsatan
IntermediatelevelandthenhasoneormorevariationsattheAdvancedlevel.
ThreeAdvancedexerciseswithfurtherimprovementinyourleveloffitnessandasyourmasteryofcalisthenicsextendsbeyondtheIntermediatelevel,youcanadd
someorallofourthreeAdvancedexercisestoyourcalisthenicsroutineonany
givenday.
Assuggestedbefore,onceyoubecomeconditionedtotheintensityanddemandsof
HumanaNaturascalisthenicsexercisesandtheseexercisesareextremelyintenseand
challengingatfirstformostpeoplethebasicCoreprogramwilltakeabouttenminutes
toperform.
Thefullroutineoftwentyoneexercisestakesanhourormore,onceagaindependingon
yourleveloffitnessandfamiliaritywiththeexercises,butpleasenotethatthefull
programisnormallynotdoneinasingledayorworkout.Thisisduebothtotheamount
oftimeinvolvedandthedesirabilityofdaytodayexercisevariabilityforoptimalnatural
conditioning.
AswewilldiscussinmoredetailinourCalisthenicsGuidelines,itisbettertovaryor
alternateourselectionofcalisthenicsexercises,practicingfewerexercisesmoredeeply
eachtimewedoacalisthenicsworkout,andensureadequaterestandrecoverybetween
workouts.
WhileitisnotnecessaryorevendesirabletodothefullHumanaNaturacalisthenics
routineinasingleworkout,youshouldatleastdotheentireCoreworkoutwheneveryou
docalisthenics,addingwhateverselectionofnonCoreexercisesyouwant.
MostHumanaNaturanaturalhealthpractitionersregularlyvarytheirmixofnonCoreexercisesineachcalisthenicsworkout,allowingincreasedenjoyment,optimal
conditioning,andgreatertimeefficiencybalancingourexercisepracticeswithother
healthgoalsandlifeopportunities.
Ournaturalpersonalpower
Asyoubeginourcalisthenicsexercises,youwillnoticethatthereisnouseoffreeweights
inthecalisthenicsworkoutorelsewhereintheHumanaNaturatechniqueofNatural
Exercise.
Thereason
for
this
is
that
the
use
of
weights,
and
especially
weightlifting
machines,
is
generallynotconsistentwithourprinciplesandgoalsforNaturalExercise.Yourown
body,bodyweight,andwholebodyexercisespresentedareallthatarerequiredin
HumanaNaturascalisthenicsprogram.Thismakestheprogramnotonlysimplerand
morenatural,butalsomoreportable,flexible,timeefficient,andmuchlessexpensive
thantraditionalweightliftingprogramsandmachinebasedfitnessclubs.
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Forpeopleinterestedinexercisescience,HumanaNaturasadvocacyofwholebody
movementsandexclusiveuseofnaturalbodyweightisimportant.Itisworthnotinghere
thatmostweightliftingexercisesandresistancemachinesseektoworkdistinctmuscle
groupsinisolation.Thisapproachiscontrarytoouremphasisonwholebodyexercise,
whichisafarmoreefficientapproachtoconditioningaswehavediscussedandoneof
HumanaNaturaskeyprinciplesofNaturalExercise.
Asyou
will
learn
in
practice,
whole
body
exercise
is
amuch
more
natural
and
effective
waytofosterusablestrength,stamina,flexibility,andagility.Ifyouliftweightstoday,or
haveinthepast,youwillquicklyunderstandthepower,relativeefficiency,andmany
advantagesofthewholebodyapproachtoexercise,onceyoubeginourcalisthenics
program.
ForallHumanaNaturahealthpractitioners,wewouldaddherethatweightlifting,and
reallyallmachinebasedandtechnologyreliantformsofexercise(eventhosethatuse
wholebodymovement),implicitlyfosteramistakenandundesirableoutlookregarding
ourhealthandfitnessmoregenerally.Thisoutlookinvolvestheideathatwearenaturally
unableto
efficiently
maintain
robust
natural
health
on
our
own
and
through
the
normal
activitiesofourdailylives.
Practically,thepresenceandpromotionofexercisemachinesencouragesustoassume
thatthereareinevitablytimesoflowandhighhealthpromotioneachday,andeven
timesofactivehealthreductionthatmustbeoffsetthroughintensive,machinebased
therapy.Or,toputitinsimplerterms,weareledtothinkthatmodernlifeisinevitably
unhealthytosomedegreeandmustbeoffsetthroughartificialorcompensatingpractices
andtechnologies.
Conditioningwithandfornaturallife
Thisimportant,
often
unconscious,
and
strongly
health
limiting
idea
is
one
we
would
encourageyoutoexamine,onanongoingbasisinyourlifeandnaturalhealthpractice.
Inprinciple,andasapracticalchallengetoachieveamoreconsciousandhealthcentered
life,wewouldlikeyoutoconsidertheideathatourmodernlivesandnaturalhealth
promotioneffortscanbefullyintegratedwithoneanother.Bythis,wemeanthatitis
possibletoprogressivelyspendmoreandmoreofourtimeandlivesinactivitiesthatare
naturallyandactivelyhealthpromotingandlifeadvancinginthemselves.
Throughdailywalkingandregularcalisthenicsandespeciallybyobservingtheeaseand
naturalnesswith
which
we
can
begin,
practice,
and
move
from
Natural
Exercise
you
maybegintoseeotherpossibilitiestointegrateyourlifeandhealthenhancement
activitiesintoaunifiedandsynergisticwhole.
Achievingnewawarenessofthepotentialforourdailyactivitypatternstoforman
integratedandprogressiveexpressionofournaturalhealthis,infact,acriticalimportant
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milestoneintheHumanaNaturaprogram,onewhichwewilldiscussingreaterdepthin
theNaturalLivingsectionoftheprogram.
Fornow,wewouldsimplyencourageyoutouseourcalisthenicsexercisesandoverall
NaturalExercisetechniqueattentivelyanddeliberately,notonlytoachievenewlevelsof
personalfitnessandvitality,buttoexploreandconsideryourpotentialforprogressive
modernlifethatisfullyanddirectlyhealthaffirmingandnaturallyvitalinallrespects.
Asyoudothis,youwillfindthatthefocusedtimeanddeepeningpracticeofyour
calisthenicsworkouts,muchlikethepracticeofenrichingdailywalks,providean
extraordinarynewopportunity.Thisopportunityisfornewlevelsofnaturalhealththat
graduallychangeandremakeyouphysically,cognitively,andemotionally,andthatinturn
prepareyouforstilllargerpossibilitiesfornewhealthpromoting,selfnaturalizing,and
lifeadvancingprogressionsinyourlife.
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CalisthenicsGuidelines
Unlikewalking,manypeopleareunfamiliarwithcalisthenics.Therefore,eachexerciseis
describedinstepbystepdetailintheextendedCalisthenicsWorkoutsummarythat
followsinthissectionoftheHumanaNaturaPersonalHealthProgram.
Inadditiontocarefullyfollowingtheseexerciseinstructionsandtheiraccompanying
photos,thereareseveralimportantpointstokeepinmindasyoubeginHumanaNaturas
calisthenicsprogram.Theseguidelinesareintendedtohelpensurethatyouoptimize
yourworkoutsand,asimportantly,avoidinjuryovertime:
1. Matchyourcalisthenicsroutinetoyourpersonallevelofstaminajustaswithwalking,startyourexplorationofcalisthenicsslowlyandtaketimetobuild
yourstrengthandcapacityforstrenuousexercise.HumanaNaturascalisthenics
exercisesareintenseandphysicallydemanding,evenattheCorelevel.Asyou
willimmediatelydiscoverinpractice,theexerciseslookmucheasierinthe
photographsthan
they
are
in
reality.
Even
experienced
athletes
find
calisthenicsexerciseschallengingatfirst.Please,don'toverdoitandriskinjury,
whetheryouarejustbeginningtoexerciseorarephysicallyfitalready.Youwill
getsubstantialhealthbenefits,greatlyreduceyourriskofinjury,andthus
makemorerapidandreliableprogressinyourphysicalconditioningby
performingthecalisthenicsexercisesatamoderatelevelofintensity.Again,go
forgain,notstrainorpain.
2. Matchingofyouractivitylevelandstaminaappliesovertimeanddaytodayjustasthebodyneedsactivity,italsoneedsrest,especiallyafteradayor
seriesof
days
of
relatively
intense
exercise
or
activity.
If
you
are
sore
or
not
feelingatyourbest,itmightbewisetorestorscalebackyourcalisthenicsfor
thatday.YoushouldfeelnoobligationtodotheHumanaNaturacalisthenics
routineeveryday,andshouldalwaysvaryyourworkoutstomatchyour
physicalreadinessforintensiveexercise.Andbeassured,HumanaNaturas
calisthenicsexerciseswillprovideintenseactivity!
3. Ensureyoursafetyandcomfortfirstthecalisthenicsexercisescanbedoneindoorsoroutdoors,butshouldalwaysbedoneinaclean,levelareathatis
freefromdangerousobjectsandotherphysicalhazards.Theareashouldbe
welllightedandreasonablyquiet,withgoodventilation,therebynaturally
promotingattentiveness
and
focus.
You
should
wear
flexible
clothing
that
does
notimpedeyourfullrangeofmotionandthatensuresyouareneitherhotnor
coldasyouexercise.Youshouldmakeorpurchaseapaddedexercisematfor
thefloorexercisesandshoulduseafriendortrainerasaspotteronallofthe
invertedandbalancingexercisesuntilyouareproficientatthese.Safetyfirst!
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4. Stopifyoufeelpain,discomfort,dizziness,orshortnessofbreathifyouexperiencethesesignsofoverexercisingatanytime,stopyourroutineat
once.Thenassessyourreadinessforthislevelofactivityandevenyourneed
forimmediatemedicalattention.Buildyournaturalstaminaslowlyand
carefully,andbuilditforlife.
5. Readandfollowtheexercisedirectionscarefullyproperformincalisthenicsis
critical
to
safety
and
optimal
conditioning,
so
pay
close
attention
to
all
exerciseinstructions.Thisincludesnotesonfootandhandplacements,the
orderandmannerofbodymovements,andanyuseorsuggestionsofisometric
positionholds.Besuretobreathenaturallyasyouexercise,exhalingwith
majorexertionsandneverholdingyourbreath.Themovingexercisesshouldbe
doneatasteadypacethatmatchesyourbreathingonethatisneversofast
astobejarringorthatfeelsasifyouarehurrying.Youshouldproceeddirectly
fromexercisetoexercise,neverrushingbutalsoonlypausinglongenoughto
catchyourbreathortowalkoffthestrainofthepreviousexercise.Drinkwater
ifyoubecomethirsty.
6. DotheCoreexercisesandfollowtheoverallexerciseorderalwaystoalloftheCoreexercisesandalwayscompletealloftheexercisesyoudointheorder
theyarepresented,regardlessofwhichIntermediate,IntermediateAdvanced,
orAdvancedexercisesyoumaybeaddingonagivenday.Theorderofthe
HumanaNaturacalisthenicsexercisesisintentional,designedtoworkyour
bodyinaprogressive,complementary,andsystematicmanner.
7. WhenexercisingabovetheCorelevel,varyoralternateyourselectionofnonCoreexercisesasmentionedbefore,therearemanyadvantagestovarying
yournonCoreexerciseselections.Oneoptiontoachievethisvariabilityisto
addthe
first
half
of
the
Intermediate
and
Advanced
exercises
you
do
to
the
Coreprogramonoddnumberedworkouts,andthenaddthesecondhalfofthe
IntermediateandAdvancedexercisesyoudototheCoreprogramoneven
numberedworkouts.ForpeopleexercisingattheAdvancedlevelandphysically
abletodoallormostofourcalisthenicsexercises,thisapproachoffersaway
todothefullHumanaNaturaworkouteverytwosessions,whileadding
diversityandreducingthedurationofyourworkouts.Anotheralternativeisto
splitthenonCoreexercisesyoudointothreegroupsandalternatethemona
threeworkoutcycle,againalwaysdoingtheCoreprogramandensuringthat
youfollowpresentedexerciseorderoverall.Yetanotheroptionistoaddthe
nonCore
exercises
you
do
each
time
more
randomly.
This
approach
is
acceptableaslongasthepresentedexerciseorderisfollowed,alloftheCore
exercisesarealwaysincluded,andyouremainattentivetoachievingadequate
diversityinyournonCoreexercisechoicesovertime.
8. Explorevaryingthepaceofyourcalisthenicsexercisesifyouwantasyouwillseenotedintheexerciseinstructions,anotherworkoutvariation(for
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peopleexercisingatalllevels)istoslowthepaceofsomeofthemoving
exercises,andtoholdeachexerciserepetition(butnotyourbreath)atthe
pointofmaximumexertiontoincreaseitsisometricforceandconditioning
action.Tousethistechnique,greatlyslowthepaceofthemovingexercise
repetitionsandthenholdeachrepetitionatitsmostintensepoint(thelowest
pointofapushuporthehighestpointofasituporstomachcrunch,as
examples).Somecalisthenicspractitionersadvocatethisapproachquite
passionately,others
use
it
periodically
to
bring
variety
to
their
workouts,
and
someadvancedpractitionersneveroronlyrarelyexercisethiswayandenjoy
greatnaturalfitnessnevertheless.Ifyouhavetheextratime,andwantadded
variety,thisisanoptionthatallowsyoutoexploreandperhapsgetabitmore
conditioningoutofyourworkouts.Pleasenotethatsomemovingexercises
forexamplejumpingjackshaveanaturalrhythmanddonotnaturallylend
themselvestothisalternativeapproach.
9. RelaxdeeplyaftercompletingyourcalisthenicsworkoutusingatechniqueborrowedfromHathaYoga,wewouldencourageyoutorestforashorttime
aftercompleting
your
calisthenics
workout.
While
not
required
or
always
possible,a510minuteperiodofdeeprelaxationimmediatelyafteraworkout
helpstorevitalizeus,andcangreatlyenhanceboththephysiologicaland
psychologicalbenefitsofourcalisthenicspractice.Deeprelaxationisideally
doneinaquietandslightlydarkenedplacewhereyoumaycomfortablyclose
youreyes.Normally,thetechniqueistolieonyourbackonamatwithyour
armsatyourside,palmsupturned,legsstraight,andfeetnaturallyfallingtothe
side.Yourgoalistorelaxyourbodyandmindcompletelyandgototheedgeof
sleepwhileremainingalert.Toaidinthis,itcanbehelpfultoobserveyour
breathordoperiodicdeepcleansingexhalations.Feelfortensionindifferent
partsofyourbodyandconsciouslyreleaseanytightnessyouencounter.Empty
yourmind
of
cares
and
observe
without
attending
to
the
thoughts
and
feelings
thatnaturallysurface.Enjoythetranquilityoftheseobservingwithoutacting
andthenaturalpeaceandpowerofsimplybeinghealthyandalive.When
ready,endyourrelaxationsessiongraduallyandenjoytheintensecalmand
composurethatcancomethroughdeeprelaxationinthisway,especiallyafter
astrenuouscalisthenicsworkout.
Byaddingregularcalisthenicstoyourdailywalkingorhiking,youwillbegintorealize
completenaturalconditioningandsignificantandevendramaticimprovementsinyour
healthandfitness.
TheseessentialHumanaNaturaNaturalExercisepractices,incombinationwithNatural
Eating,willhelpyoutoachievenewandperhapsmuchgreaterphysicalandemotional
strength,andnewenergyandfeelingsofwellbeinginyourlife.Youwillgrowmore
naturallypoisedandateaseoverall,becomingnotjustoutwardlyrevitalizedbut
personallyrenewedinimportantwaystoo.
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Youwillincreasinglyexperiencelifemorecloselytoournaturalstateofhealthand
fitness,andenjoythemanyqualityoflifebenefitsthatnaturalconditioningprovidestous
all,includingnewfeelingsofconfidence,clarity,connection,andpersonalfocus.
AsyouruseofourNaturalEatingandNaturalExercisetechniquesprogressesand
deepens,likelyyouwillgraduallyandevenunexpectedlybegintohaverecurringnew
ideasandperspectivesonyourself,yourhealthandqualityoflife,andtheworldaround
you.Such
ideas
and
perspectives
reliably
emerge
from
and
in
turn
encourage
progressive
improvementsinournaturalhealthandwellbeing.
Throughthesechanges,youwillbecomeincreasinglyreadyforHumanaNaturas third
naturalhealthtechnique,NaturalLivinganditslifelongandlifewidechallengeof
progressivelyhealthierandopenendedmodernnaturallife.
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CalisthenicsWorkout
ThetablebelowsummarizesHumanaNaturascalisthenicsexercises.Pleaserefertothe
followingpagesfordetailedinformationonhowtoperformeachcalisthenicsexercise.
Exercise
Level
1. SixWayStretch(WarmUp) Core
2. Lifts,Jacks&Twists Core
3. Toe&InstepTouches Core
4. Front&SideLunges Intermediate
5. Seats&Squats Intermediate
6. PushUps Core
7. JumpSquats IntermediateAdvanced
8. BasicSitUps Core
9. SitUpVariations IntermediateAdvanced
10. SideBridges IntermediateAdvanced
11. BackBridges Advanced
12. LegLifts&Extensions Intermediate
13.
ShoulderStands
Intermediate
14. HeadStands Advanced
15. HandStands Advanced
16. FrontBridges IntermediateAdvanced
17. LegBridges Intermediate
18. FrontKicks Intermediate
19. SideKicks Intermediate
20. ArmPunches Intermediate
21. BodyBalancing Core
22. SixWayStretch(WarmDown) Core
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1 SixWayStretch(WarmUp)
Level:Core
Startandendyourcalisthenicsworkout
with
the
six
way
stretch,
a
seriesofmovesborrowedfrommodernhathayoga.Thisstretchworksallyourmajormusclegroupsandincreasesmentalfocus,andisanefficientwayofwarmingupandcoolingdownyourbody.
Beginwithyourfeetshoulderwidthapartandtoespointingforward,armsatyourside,bodystraight,headstraightandlevel(Figure1).Keepingyourarmsstraightandleadingwiththebacksofyourhands,stretchyourarms
slowly
forward,
and
then
up
and
backintheirfullrangeofmovement.Whenyourarmsreachoverhead,archyourbackslightlyandcontinuereachingwithyourarmsasfarbackasyoucancomfortably(Figure2).Holdthisbackwardstretchforamoment.
Next,begintomoveyourarmsforwardinasimilarsweepingmovement,keepingyourarmsstraightandthistimeleadingwiththepalmsofyourhands.Straightenyourbackand
then
naturally
begin
to
bend
forward
atthe
waist
with
the
movement
of
yourarms.Continuebendingwiththeforwardandthendownwardsweepofyourarmsuntilyourfingersreachyourtoesorthefloor(Figure3).Ifyoucan'treachyourtoesatfirst,reachasfardownyourlegsasyoucancomfortably,butworkgraduallytoimproveyourflexibilityinthisstretch.Holdthisforwardstretchforamoment,andthenrollyourbodygraduallybackuptoyouroriginalstartingposition,beginningwithyour
lower
body
and
then
engaging
your
upperbody,andthistimekeepingyourarmsatyourside(Figure1).
PauseforamomentinthepositioninFigure1,andthenwidenyourstanceslightlyandextendyourarmsouttothesideatthesametimewithaslight
jump,keepingyourbody,legsandarmsstraight,head level,andletting
Figure1 Figure2
Figure3 Figure4
Figure5 Figure6
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your toesnaturallypointslightlyoutward(Figure4).Turnonefootouttothesideandgraduallylowerthesamesidearmuntilyourfingerstouchthefloornexttotheinstepofyouroutturnedfoot.Atthesametime,extendyourotherarmtowardtheskyandfixyoureyesonthethumbofyourraisedhand,takingcaretokeepyour
armsand
legs
straight
and
to
maintain
yourbalance(Figure5).Ifyoucan'treachtheflooratfirst,reachasfardownyourlegasyoucancomfortablyandgraspyourleg,butworkgraduallytoimproveyourflexibilityinthisstretch.Holdthissidestretchforamoment,andthenslowlyreverseyourmovementuntilyouarebackinyouroriginalstartingposition(Figure4).Repeatthestretchonyourothersideforanequalperiodoftime.
Afterpausingforamomentinthe
positionin
Figure
4,
again
turn
one
footouttotheside,andthistimegraduallyloweryouroppositearmtowardthatfoot,twistingatyourwaist,untilyourfingerstouchtheflooronthefarsideofyouroutturnedfoot.Atthesametime,extendyourotherarmtowardtheskyandfixyoureyesonthethumbofyourraisedhand,takingcaretokeepyourarmsandlegsstraightandmaintainingyourbalance(Figure6).Ifyoucan'treachtheflooratfirst,reachasfardownyourlegasyoucancomfortablyand
graspyour
leg,
but
work
gradually
to
improveyourflexibilityinthisstretch.Holdthissidetwistforamoment,andthenslowlyreverseyourmovementuntilyouarebackinyouroriginalstartingposition(Figure4).Repeatthestretchonyourothersideforanequalperiodoftime.
AfterpausingforamomentinthepositioninFigure4,returntothepositioninFigure1withaslightjumpandtakeseveralbreaths.Thiscompletesthesixwaystretch.Youcan
dothe
six
way
stretch
any
time
you
wantitisagreatwaytoreenergizeyourbodyaftereitherextendedactivityorinactivity.Asavariation,youcandothebackwardandforwardstretcheswithyourfeettogetherorwithyourfeetwideapart.Eachvariationgivesyouaslightlydifferentfullbodystretch.
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2 Lifts,Jacks&Twists
Level:Core
Afterthesixwaystretch,entermoredeeply
into
your
calisthenics
routine
withacombinationofleglifts,jumpingjacks,andbodytwists.Together,theseexercisesprovideagoodinitialworkoutofyourbodyandprepareyouformoreintenseexercise.
LEGLIFTSTodoleglifts,beginbystandingwithyourfeetshoulderwidthapart,backandlegsstraight,headlevel,armsbent,andhandsinfistsatyourwaist.Next,liftonekneeupashighasyoucanwithoutlosingyourbalance(Figure
7).
Return
your
foot
to
the
groundandrepeatthesamemovementwiththeotherleg.Continuethisexercise,alternatinglegs,untilmoderatelywindedoraboutaminute,whichevercomesfirst,tocompletetheset.Do13setsofleglifts.
VARIATIONS:Thereareseveralvariationsonthebasicleglift.Onevariationistodomultipleliftswithonelegbeforeswitchingsides.Ifyou
do
multiple
lifts
with
one
leg,
another
variationis
to
keep
your
moving
leg
offofthefloor(returningyourfootclosetobutnottouchingthegroundorslightlybehindyourbody).Witheitherofthesevariationsorwiththebasicleglift,afurthervariationistointensifythisexercisebyraisingandkeepingyourarmsoverheadandpalmsfacingeachother(Figure8).YetanothervariationfromthepositioninFigure8istobendyourelbowsandloweryourhandstowardthekneeofyourliftinglegandtothenreverse
your
movements
as
you
lower
the
leg.
Allofthesevariationsgiveyouamoreintenseworkout,promotingbalanceandmidbodymusclestrength.
JUMPINGJACKSTodojumpingjacks,beginbystandingwithyourfeeteithertogetherorslightlyapart,armsatyoursides,handsinfists,andheadstraightand
Figure7 Figure8
Figure9 Figure10
Figure11 Figure12
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level(Figure 9).Jumpslightly,whilesimultaneouslyspreadingyourlegsouttoashoulderwidthstance,landingontheballsofyourfeet,whilequicklyswingingyourarmsouttothesideandthenoverheadinanarc,sothatyouendupinthepositionshowninFigure10.Withoutstopping,jumpslightlyagainandreversethis
movement,returning
to
your
original
startingposition(Figure9).Thiscompletesonejumpingjack.Continuethisexercisewithoutstoppinguntilyouaremoderatelywindedoraboutaminute,whichevercomesfirst,tocompletetheset.Do13setsof
jumpingjacks.
BODYTWISTSTodobodytwists,beginfromastandingpositionandthentakeanormalstepforwardwithoneleg,takingcaretokeepyourbalance,
whilemoving
the
same
side
arm
forwardandtheoppositesidearmbackward,sothatyouendupinthepositioninFigure11.Pauseforamomenttomakesureyouarebalancedandcomfortableinthisposition.Next,jumpslightlyandreverseyourpositioninmidairsothatyourotherlegandarmarenowforward,usingatwistingorshufflingmovement,landingontheballsofyourfeet,andtakingcarenottoloseyourbalance(Figure12).Thisjumpingmovementcompletesonebodytwist.
Continuethis
exercise,
alternating
backandforthwiththesamejumpingmovementwithoutstoppinguntilyouaremoderatelywindedoraboutaminute,whichevercomesfirst.Whenyouaredone,reverseyourmovementstoreturntoastandingpositiontocompletetheset.Do13setsofbodytwists.Asavariationonthebodytwist,youcanexperimentwithawiderstanceandlargerarmmovements,andwithafasterorvaryingpace,toincreasetheintensityoftheexercise.
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3 Toe&InstepTouches
Level:Core
Toeandinsteptouchesaregreatexercises
for
strengthening
and
promotingflexibilityinyourlowerandmidbody,buttakecareatfirstnottostrainyourback.
TOETOUCHESTodotoetouches,beginbystandingwithyourfeetfacingforwardandslightlyapart,armsatyoursides,backandlegsstraight,andheadstraightandlevel(Figure13).Gentlyrollyourbackforward,lettingyourarmsandheadfallforwardwithgravity,untilyourfingerstouchyourtoesortheground
in
front
of
your
feet
(Figure
14).Thismovementshouldbeacontrolledone,beginningbybendingyourupperbodyandthenyourlowerbody,sothatyoudonotoverextendyourupperbodyfromyourmidline.Ifyoucan'treachyourtoesatfirst,reachasfardownyourlegsasyoucancomfortably.Afterabriefmoment,reversethiscontrolledrollingmovement,thistimebeginningwithyourlowerbodyandthenengagingyourupperbodyuntilyouarebackin
your
original
starting
position
(Figure
13).This
completes
one
toe
touch.
Continuethisexercisewithoutstoppinguntilyouaremoderatelywindedoraboutaminute,whichevercomesfirst,tocompletetheset.Do13setsoftoetouches.Asavariation,youcandotoetoucheswithyourfeettogetherorwithyourfeetfurtherapart.Eachvariationgivesyouaslightlydifferentworkoutofyourbackandglutealareas.
INSTEPTOUCHES
To
do
instep
touches,
begin
by
standingwithyourfeetslightlymorethanshoulderwidthapartandtoespointingslightlyoutward,armsextendedtoyoursidesandparalleltothefloor,palmsdown,headstraightandlevel(Figure15).Bendforwardatyourwaistandbringthefingersofonehandtotheinstepoftheoppositefoot,turning yourupperbodyand
Figure13 Figure14
Figure15 Figure16
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makingasweepingmovementofthishand,keepingyourarmsandlegsstraightbutnotlocked,andsimultaneouslyraisingyourotherarmtothesky(Figure16).Yourbackshouldberoughlyparallelandyourraisedarmroughlyperpendiculartotheground.Ifyoucan'treachyourinstepatfirst,reachasfardownyour
legas
you
can
comfortably.
After
abriefmoment,reversethiscrossbody
sweepingmovementandreturntoyouroriginalstartingposition(Figure15).Thiscompletesoneinsteptouch.Immediatelyrepeatthemovement,thistimebringingyourotherhandtotheoppositeinstep,raisingyouroppositearmtothesky,andthenreturningtoyourstartingposition.Continuethisexerciseuntilyouaremoderatelywindedoraboutaminute,whichevercomesfirst,tocompletetheset,alternatingsideseachtime
andtaking
care
not
to
exercise
to
the
pointofdizziness.Do13setsofinsteptouches.
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4 Front&SideLunges
Level:Intermediate
Frontandsidelungesprovideexcellent
conditioning
of
your
mid
andlowerbody.
FRONTLUNGESTodofrontlunges,beginbystandingwithyourfeetfacingforwardandslightlyapart,backandlegsstraight,armsbentandhandsatyourhips,andheadstraightandlevel(Figure17).Next,whiletakingcarenottoloseyourbalance,takeagenerousstepforwardwithoneleg,bendingatthekneewithyourforwardsteppingleg,loweringyourbody,andlettingyourback
foot
come
up
on
its
toes.
Come
toastopwithyourforwardlegformingasclosetoaninetydegreeangleasyoucancomfortably,whilestillbeingabletoeventuallyreturntoyourstartingpositionwithasinglebackwardstep.Wheninthefrontlunge,yourforwardfootshouldbeflat,pointingaheadandinlinewithyourknee,withyourbacklegasstraightaspossible.Ensurethatyourbackisstraight,yourhipsaresquaretoyourbodyline,andyourheadis
straight
and
level
(Figure
18).
Holdthispositionforamoment,ensuringgoodformandbalance.Then,reverseyourmovements,takingcaretostaybalancedandnottokickyourbacklegwithyourfrontheel,andreturntoyouroriginalstartingposition(Figure17).Thiscompletesonefrontlunge.Continuethisexercise,alternatinglegseachtimewithoutstoppinguntilyouaremoderatelywindedoraboutaminute,whichevercomesfirst,tocomplete
the
set.
Experiment
with
the
length
of
yourlungessothatyouachieveoptimalcontrolandfluidityofmovement.Do13setsoffrontlunges.
VARIATIONS:Youcandofrontlungeswithyourarmsbeginningandremainingoverheadduringthelunge(Figure19),aslongasyoucanstay
Figure17 Figure18
Figure19 Figure20
Figure21 Figure22
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balancedandincontrolofyourmovements.Youcanexperimentwithholdingeachlungeforafewsecondsorwithvaryingyourpacetoincreasetheintensityoftheexercise.Youcanalsodomorethanonelungewiththesamelegbeforealternatingsides,butdoensurethatyoudothesamenumberandpatternoflungeswith
bothlegs
in
each
set.
Work
to
enter
andstaydeeplyineachfrontlunge,increasingyourstrengthandflexibility.
SIDELUNGESTodosidelunges,beginbystandingwithyourfeetslightlymorethanshoulderwidthapartandtoespointingslightlyoutward,armsbentandhandsinfistsoneachsideofyourhead,bodyandlegsstraight,andheadstraightandlevel(Figure20).Whenyouareready,bendoneleguntilthekneeisataboutaninetydegreeangle,
shiftyour
weight
to
that
leg,
and
lower
yourbodyintoasidelunge(Figure21),keepingyourbackstraightandheadlevel,youroppositelegasstraightaspossible,andbothfeetflatontheground.Holdthispositionforamomentandthenreverseyourpositiontotheoppositeside,withoutreturningtoyouroriginalstartingposition.Thismovementshouldprimarilybetotheside,ratherthanupanddown.Thiscompletesonesidelunge.
Continuethis
exercise,
alternating
sideswithoutstoppingorreturningtotheoriginalposition,untilyouaremoderatelywindedoraboutaminute,whichevercomesfirst,andthenreturntoyouroriginalstartingposition(Figure20)tocompletetheset.Experimentwiththewidthofyourinitialstanceandfootplacementsothatyouachieveoptimalcontrolandeaseofmovement.Do13setsofsidelunges.
VARIATIONS:Forvariations,youcan
doside
lunges
with
your
arms
overheadandpalmsfacingoneanotherduringtheinitialsidelungeandalternatingsidetosidemovements(Figure22),aslongasyoucanremainbalancedandincontrol.Youcanexperimentwithholdingeachlungeforafewsecondsorwithvaryingyourpacetoincreasethe
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intensityoftheexercise.Worktoenterandstaydeeplyineachsidelunge,increasingyourstrengthandflexibility.
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5 Seats&Squats
Level:Intermediate
Seatsandsquatsaresimilarexercises,but
work
slightly
different
muscles.
In
seats,yourfeetremainflatonthegroundandtheexerciseisprimarilyfocusedintheglutealarea.Insquats,yourheelsriseoffthefloorasyouenterthesquatandtheexerciseisprimarilyfocusedintheupperlegs.
SEATSTodoseats,beginwithyourfeetflat,facingforwardandslightlyapart,armsstraightandatyoursides,backandlegsstraight,andheadstraightandlevel(Figure23).Keepingyourfeetflaton
the
ground,
bend
both
knees
and
sitdownasfarasyoucomfortablycan,takingcarenottoloseyourbalance,whileraisingyourarmsinasweepingmovement,palmsdown,untilyourarmsareparalleltotheground(Figure24).Holdtheseatpositionforamomentandthenreverseyourmovement,returningtoyouroriginalstartingposition(Figure23).Thiscompletesoneseat.Continuethisexercisewithoutstoppinguntilyouaremoderatelywindedorabouta
minute,
whichever
comes
first,
to
completethe
set.
Do
13sets
of
seats.
VARIATIONS:Forseatvariations,youcandothisexercisewithyourarmsoverheadandpalmsfacingoneanotherbeforeandduringtheseat(Figure25),aslongasyoucanremainbalancedandincontrol.Youcanexperimentwithholdingeachseatforamomentandwithvaryingyourpacetoincreasetheintensityoftheexercise.Youcanalsovaryyourfootpositioningtogetaslightlydifferent
exercise
your
feet
should
always
pointforward,butcanbeclosetogether,shoulderwidth,orevenwideapart.Worktoenterandstaydeeplyineachseat,increasingyourstrengthandflexibility.
SQUATSTodosquats,beginwithyourfeetflat,facingforwardandslightlyapart,arms
Figure23 Figure24
Figure25 Figure26
Figure27 Figure28
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straightandatyoursides,backandlegsstraight,andheadstraightandlevel(Figure26).Lettingyourheelsriseupfromtheground,bendbothkneesandsquatdownasfarasyoucomfortablycan,takingcarenottoloseyourbalance,whileraisingyourarmsinasweepingmovement,palmsdown,untilyourarmsareparallelto
theground
(Figure
27).
Hold
the
squat
positionforamomentandthenreverseyourmovement,returningtoyouroriginalstartingposition(Figure26).Thiscompletesonesquat.Continuethisexercisewithoutstoppinguntilyouaremoderatelywindedoraboutaminute,whichevercomesfirst,tocompletetheset.Do13setsofsquats.
VARIATIONS:Forsquatvariations,youcandothisexercisewithyourarmsoverheadandpalmsfacingone
anotherbefore
and
during
the
squat
(Figure28),aslongasyoucanremainbalancedandincontrol.Youcanexperimentwithholdingeachsquatforamomentandwithvaryingyourpacetoincreasetheintensityoftheexercise.Youcanworktoriseupmorefullyonyourtoesduringthesquat,againaslongasyoucanmaintainyourbalance.Youcanalsovaryyourfootpositioningtogetaslightlydifferentexerciseyourfeetshouldalwayspointforward,butcanbeclosetogether,shoulderwidth,oreven
wideapart.
Work
to
enter
and
stay
deeplyineachsquat,increasingyourstrengthandflexibility.
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6 PushUps
Level:Core
Pushupsareaprincipalexerciseforconditioning
our
arms
and
upper
body.Therearetwogeneralformsofpushups,basicandfull,eachapplyingdifferentamountsofourweighttotheupperbody.
BASICPUSHUPTodoabasicpushup,beginwithyourhands,knees,andfeetontheground,armsstraightandshoulderwidthapart,fingerstogetherandpointinginlinewithyourbody,backstraightandlevel,headfacingthegroundandlevel,feettogetherandrestingonyour
toes
(Figure
29).
Then,
bend
your
elbowsandgentlyloweryourfacetowardtheground,stoppingbeforeyourfacetouchestheground,whilekeepingyourbackstraightandlettingyourtoesrisenaturallyofftheground(Figure30).Holdthispositionforatleastseveralsecondsandthenreverseyourmovement,returningtoyouroriginalstartingpositionforamoment(Figure29).Thiscompletesonebasicpushup.Continuethisexercisewithoutstoppinguntilyouare
moderately
winded
or
about
a
minute,
whichevercomes
first,
to
complete
theset.Do13setsofbasicpushups.Worktodevelopyourstrengthsothatyoucandothefullpushup.
FULLPUSHUPTodoafullpushup,beginwithyourhandsandfeetontheground,armsstraightandshoulderwidthapart,fingerstogetherandpointinginlinewithyourbody,backandlegsstraightandlevel,headfacingthegroundandlevel,feettogetherandrestingon
your
toes
(Figure
31).
Then,
bend
your
elbowsandgentlyloweryourfacetowardtheground,stoppingbeforeyourfaceandbodytouchtheground,whilekeepingyourbackandlegsstraight(Figure32).Holdthispositionforatleastseveralsecondsandthenreverseyourmovement,returningtoyouroriginalstartingpositionforamoment(Figure31).Thiscompletes
Figure29 Figure30
Figure31 Figure32
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onefullpushup.Continuethisexercisewithoutstoppinguntilyouaremoderatelywindedoraboutaminute,whichevercomesfirst,tocompletetheset.Do13setsoffullpushups.
VARIATIONS:Inadditiontochangingthepaceofyourpushupsandthe
timeholding
your
body
at
the
bottom
ofthepushupmovement,anumberofvariationsonthefullpushuparepossibletoeitherincreasetheintensityoftheexerciseortoworkslightlydifferentmuscles.Onevariationistodopushupswithyourhandsandfingerspointingninetydegreesawayfromyourbodyline.Anothervariationistodopushupswithyourhandsandfingerspointingninetydegreesintoyourbodyline.Athirdvariationistodopushupswithyourhandseitherfurtherapartor
moreclosely
together.
A
fourth
variationistodopushupswithyourfeetapartratherthantogether.Afinalvariationistodopushupsrestingonyourfingertipsratherthanyourfullhands.Takentogether,thesevariationscreatequiteanumberofalternativeformsofthisimportantexercise.
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7 JumpSquats
Level:IntermediateAdvanced
Jumpsquatsprovideintensiveconditioning
of
the
legs
and
back,
and
withadvancedvariations,canbeusedtorigorouslyexercisetheentirebody.Therearetwogeneralformsofjumpsquats,partialandfull,eachaffordingdifferentlevelsofexerciseintensity.
PARTIALJUMPSQUATTodoapartialjumpsquat,begininacrouchedposition,kneesbent,feetslightlyapartwithyourheelsofftheground,armsatyoursideandreadytobalanceyourselfasneeded,backstraightandlevel,headfacingforwardand
looking
at
the
ground
in
front
of
you(Figure33).Whenyouareready,standupstraight,risinguponyourtoesandextendingyourarmsoverhead,makingsureyoustaybalancedanddonotexperiencelightheadedness(Figure34).Holdthispositionforamomentandthenslowlyreverseyourmovement,returningtoyouroriginalstartingpositionforamoment(Figure33).Thiscompletesonepartialjumpsquat.Continuethisexercisewithoutstoppinguntilyou
are
moderately
winded
or
about
a
minute,whichever
comes
first,
to
completetheset.Endinastandingposition.Do13setsofpartialjumpsquats.Worktodevelopyourstrengthandbalancesothatyoucandothefull
jumpsquat.
FULLJUMPSQUATIfyouarecomfortableinthepartial
jumpsquat,youcanmoveontodothefulljumpsquat.Todoafulljumpsquat,begininacrouchedposition,kneesbent,feetslightlyapartwith
your
heels
off
the
ground,
arms
at
yoursidesandreadytobalanceyourselfasneeded,backstraightandlevel,headfacingforwardandlookingatthegroundinfrontofyou(Figure33).Whenyouareready,jumpstraightupintotheairinasinglemovement,risingupfromyourtoesandextendingyourarmsoverhead,makingsureyoustaybalancedinyour
Figure33 Figure34
Figure35 Figure36
Figure37
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jumpandlanding,andmakingsureyoudonotexperiencelightheadedness(Figure35).Afteryouland,reverseyourmovement,returningtoyouroriginalstartingpositionforamoment(Figure33).Thiscompletesonefulljumpsquat.Continuethisexercisewithoutstoppinguntilyouaremoderately
windedor
about
aminute,
whichever
comesfirst,tocompletetheset.Endinastandingposition.Do13setsoffulljumpsquats.
VARIATIONS:Inadditiontochangingthepaceandintensityofyourjumpsquats,onceyouaredoingthefull
jumpsquatanumberofadvancedvariationsarepossibletoeitherincreasetheintensityoftheexerciseortoworkagreaternumberofmuscles.Onevariationistoinsertaquickjumpbacktoanupperpushup
position(Figure
36).
To
do
this,
from
thesquatposition(Figure33)placeyourhandsonthegroundinafullpushuppositionandkickbackyourlegsuntilyouareinanupperfullpushupposition,maintaininggoodpushupform.Thenjumpback,reversingyourmovementandreturningtothesquatposition(Figure33).Next,dothefull
jumpsquat(Figure35)andthenreturntoyouroriginalstaringposition(Figure33).Thissetofmovesiscommonlycalledaburpeeorsquatthrust.Afurtheradvancedvariationis
toadd
afull
push
up
(Figure
37)
after
movingtotheupperpushupposition(Figure36)andbeforereturningtothesquatposition(Figure33).
AnotherandquiteadvancedvariationistodoafulljumpingjackwhileinmidairinthepositioninFigure35,afterenteringthefulljumpfromthesquatposition(Figure33).Thisvariationrequiresyoutoachievesignificanttimeintheair,whilekeepingyourbalanceduringthefull
jumpandjackmovements,andshould
notbe
attempted
until
you
have
masteredthefulljumpsquat.Finally,itispossibletocombinethefulljumpsquatandalloftheseadvancedvariations,movinginacontrolledsuccessionthroughthepositionsinFigures33,36,37,36,33andthen35,includingafulljack.Thiscombinationoffulljumpsquatvariationsisquite
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challengingandshouldonlybedonebypeopleexercisingattheadvancedleveloverall.
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8 BasicSitUps
Level:Core
Basicsitupsorcrunchesareaprincipal
exercise
for
conditioning
our
midbody.Therearethreeformsofbasicsitupspresentedinthissection.Someofthekeyintermediateandadvancedvariationsofthebasicsituparepresentedinthenextsection(SitUpVariations).
SIMPLESITUPTodoasimplesitup,beginwithyourbackflatontheground,kneesbent,feettogetherandflatontheground,elbowsbentandhandsinfistsatthesideofyourhead,headstraightandfacing
the
sky
(Figure
38).
Next,
gently
liftyourheadandshouldersoffthegroundandtowardyourknees,keepingbothfeetonthegroundandyourchinoffyourchestandfacetiltedupwardforoptimalmuscularalignment(Figure39).Holdthispositionforatleastafewsecondsandthenreverseyourmovement,returningtoyouroriginalstartingpositionforamoment(Figure38).Thiscompletesonesimplesitup.Continuethisexercisewithoutstoppinguntil
you
are
moderately
winded
or
about
a
minute,whichever
comes
first,
to
completetheset.Do13setsofbasicsitups.Tointensifythisexercise,onlyloweryourheadandshouldershalfwaytothegroundbetweeneachsitup.Worktodevelopyourstrengthsothatyoucandothefullsitupandtwistedsitup.
FULLSITUPTodoafullsitup,beginwithyourbackflatontheground,kneesbent,feettogetherandflatontheground,
elbows
bent
and
hands
in
fists
at
the
sideofyourhead,headstraightandfacingup(Figure38).Next,gentlyliftyourheadandshouldersoffthegroundandtowardyourknees,andsimultaneouslyliftyourfeetoffthegroundandbringyourkneestowardyourhead,whilekeepingyourchinoffyourchestandfacetiltedupwardforoptimalmuscularalignment(Figure
Figure38 Figure39
Figure40 Figure41
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40).Holdthispositionforatleastafewsecondsandthenreverseyourmovement,returningtoyouroriginalstartingpositionforamoment(Figure38).Thiscompletesonefullsitup.Continuethisexercisewithoutstoppinguntilyouaremoderatelywindedoraboutaminute,whichevercomesfirst,tocompletetheset.Do1
3sets
of
full
sit
ups.
To
intensify
this
exercise,onlyloweryourhead,shoulders,andfeethalfwaytothegroundbetweeneachsitup.
TWISTINGSITUPTodoatwistingsitup,beginwithyourbackflatontheground,kneesbent,feettogetherandflatontheground,elbowsbentandhandsinfistsatthesideofyourhead,headstraightandfacingup(Figure38).Next,gentlyliftyourheadandoneofyourshouldersoffthegroundandthenbringthat
shouldertoward
your
opposite
knee,
keepingbothfeetontheground,yourarmsroughlyperpendiculartoyourhead,andyourchinoffyourchestandfacetiltedupwardforoptimalmuscularalignment(Figure41).Holdthispositionforatleastamomentandthenreverseyourmovement,returningtoyouroriginalstartingpositionforamoment(Figure38).Continuethisexercisewithoutstoppinguntilyouaremoderatelywindedoraboutaminute,whichevercomesfirst.Thenrepeattheexercise
withyour
other
side,
ensuring
an
equalnumberandintensityofrepetitions.Thiscompletesonesetoftwistingsitups.Do13setsoftwistingsitups.Tointensifythisexercise,onlyloweryourheadandshoulderhalfwaytothegroundbetweeneachsitup.Asavariationyoucanalternatesideswitheachsitup,insteadofdoingeachsideseparatelyinhalfsets.
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9 SitUpVariations
Level:IntermediateAdvanced
Anumberofintermediateandadvanced
sit
up
or
crunch
variations
arepossible,onceyoumasterthebasicsitupsexercises.Threekeyvariationsarepresentedhere:thebridgecrunch,thecrosscrunch,andthescissorcrunch.Allthesevariationsintensivelyworkabroadrangeofmuscles,includingthoseofthemidbody.
BRIDGECRUNCHTodoabridgecrunch,beginwithyourbackflatontheground,kneesbent,feettogetherandflatontheground,elbows
bent
and
hands
in
fists
at
the
sideofyourhead,headstraightandfacingup(Figure42).Next,gentlyliftyourheadandshouldersoffthegroundandtowardyourknees,keepingyourchinoffyourchestandfacetitledupwardforoptimalmuscularalignment(Figure43).Holdthispositionforatleastamomentandthenreverseyourmovement,returningtoyouroriginalstartingpositionforamoment(Figure42).Next,liftyourhipsintheairashighas
you
comfortably
can
while
maintaining
goodform
and
alignment,
keeping
yourfeet,arms,head,andshouldersontheground(Figure44).Holdthispositionforatleastamomentandthenreverseyourmovement,returningtoyouroriginalstartingpositionforamoment(Figure42).Thiscompletesonebridgecrunch.Continuethisexercisewithoutstopping,alternatinganddoinganequalnumberofcrunchesandbridges,untilyouaremoderatelywindedoraboutaminute,whichever
comes
first,
to
complete
the
set.
Do
1
3setsofbridgecrunches.Worktodevelopyourstrengthsothatyoucandothecrosscrunchandscissorcrunch.
CROSSCRUNCHTodoacrosscrunch,beginwithyourbackflatontheground,kneesbent,feettogetherandflatontheground,
Figure42 Figure43
Figure44 Figure45
Figure46 Figure47
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elbowsbentandhandsinfistsatthesideofyourhead,headstraightandfacingup(Figure42).Next,bringonekneetowardyouwhilestraighteningandpointingtheotherlegandliftingthatlegslightlyofftheground,andgentlyliftingyourheadandshouldersoffthegroundandbringingtheoppositeshouldertowardyourbent
knee.Keep
your
chin
off
your
chest
andfacetitledupwardforoptimalmuscularalignment(Figure44).Holdthispositionforatleastamomentandthenreverseyourpositioninasinglefluidmovement,sothattheoppositekneeisbent,theotherlegisstraightandpointed,andtheothershoulderisbroughttowardthenewbentknee,whilemakingsureyourlegsandshoulderstonottouchthegroundduringthiscrossovermovement(mirrorimageofFigure44).Holdthisoppositepositionforatleasta
moment.This
completes
one
cross
crunch.Continuethisalternatingmovement,withoutreturningyourshouldersandlegstotheground,untilyouaremoderatelywindedoraboutaminute,whichevercomesfirst.Whenyouarereadytofinish,returntoyouroriginalstartingposition(Figure42)tocompletetheset.Do13setsofcrosscrunches.Forvariations,changethespeedofyourcrossovermovementsandthedurationthatyouholdeachcrunch,sotheexerciserangesfromaseriesoflongcrunchholdsandslow
changeovers
all
the
way
to
afairly
fastcyclingmovement.Crosscrunchesareaterrificintermediatemidbodyconditioningexercisethatcanhelptoprepareyoufortheadvancedscissorcrunch.
SCISSORCRUNCHTodoascissorcrunch,anadvancedexercise,beginwithyourbackflatontheground,kneesbent,feettogetherandflatontheground,elbowsbentandhandsinfistsatthesideofyourhead,headstraightandfacingup
(Figure42).
Next,
raise
one
leg
up
so
thatitisstraightandperpendiculartotheground,whileextendingtheotherlegoutsothatitisstraightandflatontheground(Figure46).Then,whilemaintaininggoodoverallformandbodilyalignment,gentlybringyourheadandshouldersoffthegroundandtowardyouruprightknee,keeping
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yourchinoffyourchestandfacetiltedupwardforoptimalmuscularalignment(Figure47).Holdthispositionforatleastamomentifyoucanandthenreverseyourmovement,returningtoyourpreviouspositionforamoment(Figure46).Quicklyswitchyourlegposition(themirrorimageofFigure46)andthenrepeatthecrunch,
thistime
bringing
your
head
and
shoulderstowardthenewuprightkneeforamoment(mirrorimageofFigure47)andthenreverseyourmovementtoyourpreviousposition(themirrorimageofFigure46).Thiscompletesonescissorcrunchcycle.Reverseyoulegsandcontinuethisexercise,alternatingsideseachtimewithoutstoppinguntilyouaremoderatelywindedoraboutaminute,whichevercomesfirst.Whenyouarereadytofinish,returntoyouroriginalstartingposition(Figure42)to
completethe
set.
Do
13sets
of
bridge
crunches.Worktodevelopyourstrengthsothatyoucanholdtheverychallengingscissorcrunchwhilekeepinggoodoverallformandalignment.Forvariations,youcanchangethespeedoftheexercise,andyoucanrepeatthecrunchesononesideinahalfsetbeforeswitchingtoexercisetheoppositesideforanequalnumberandintensityofrepetitions.
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10 SideBridges
Level:IntermediateAdvanced
Sidebridgesprovideintensiveconditioning
of
the
mid
body,
and
withvariationsandadvancedpositionings,canbeusedtorigorouslyexercisetheentirebody.
INTERMEDIATESIDEBRIDGETodoanintermediatesidebridge,bendtheelbowofonearmandplacetheforearmandpalmofthatarmontheground.Then,straightenyourentirebodyperpendiculartoyourforearm,raiseyourhipsoffthegroundandsupport(orbridge)yourentirebodywithyourforearmandoutsoleofyour
lower
foot,
while
placing
your
freehandonyourhip(Figure48).Itisessentialthatyouensuregoodformandalignmentinthisposition.Yourbodyshouldbestraight,hipsalignedwithyourlegsandupperbody,shouldersinlineandperpendiculartotheground,andheadalignedwithyourbodyandfacingforward.Holdthispositionwhilebreathingregularlyuntilyouaremoderatelywindedoraboutaminute,whichevercomesfirst,andthenreturntoaresting
position
on
the
ground.
Repeat
the
exerciseon
your
opposite
side
for
an
equaldurationandwithequalintensity.Thiscompletesoneintermediatesidebridgeset.Do13intermediatesidebridgesets.Worktodevelopyourstrengthandbalanceintheintermediatesidebridgesothatyoucandotheintermediatesidebridgecrunchandsidebridgekick.
Ifyouarecomfortableintheintermediatesidebridge,youcanmoveontodotheintermediateside
bridge
crunch
and
side
bridge
kick.
SIDEBRIDGECRUNCHTodoanintermediatesidebridgecrunch,returntotheintermediatesidebridgeposition(Figure48)viathestepsdescribedabove.Whenyouareready,extendyourarmoverhead,whileensuringthatyourbodyremainsstraightandbalanced(Figure49).
Figure48 Figure49
Figure50 Figure51
Figure52
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Next,whilekeepingyourbalanceandmaintaininggoodformandalignment,bringtheelbowofyourextendedarmandthekneeofyourupperlegtogetherinacrunch(Figure50).Yourmidbodymaybendforwardslightlyinthiscrunchingmovement,butyourlowerlegshouldremainstraightandhipsalignedwithyourbodyandoff
theground.
Hold
the
side
bridge
crunchforatleastamomentandthenreturntothepositioninFigure49.Thiscompletesoneintermediatesidebridgecrunch.Continuethisexercisewithoutstoppinguntilyouaremoderatelywindedoraboutaminute,whichevercomesfirst,andthenreturntoarestingpositionontheground.Repeattheexerciseonyouroppositesideforanequalnumberandintensityofrepetitions.Thiscompletesoneintermediatesidebridgecrunchset.Do13setsofintermediateside
bridgecrunches.
Work
to
improve
the
qualityandprecisionofyourcrunchingmovementovertime.
SIDEBRIDGEKICKTodoanintermediatesidebridgekick,returntotheintermediatesidebridgeposition(Figure48)viathestepsdescribedabove.Whenyouareready,bringthekneeofyourupperlegtowardyourupperbody,whilekeepingyourbalanceandmaintaininggoodformandalignment.Whenyourkneeisroughlyevenwithyourhips
andthe
thigh
of
your
upper
leg
is
perpendiculartothelineofyourbody,gentlykickoutthefootofthatleguntilyourfullupperlegisstraightandperpendiculartoyourbody,takingcaretokickfromyourheelratherthantoesofyourfoot(Figure51).HoldthispositionforamomentifyoucanandthencarefullyreverseyourmovementsothatyourreturntothepositioninFigure48,againensuringgoodformandalignmentthroughtheentiremovement.Thiscompletesoneintermediatesidebridgekick.
Continuethis
exercise
without
stoppinguntilyouaremoderatelywindedoraboutaminute,whichevercomesfirst,andthenreturntoarestingpositionontheground.Repeattheexerciseonyouroppositesideforanequalnumberandintensityofrepetitions.Thiscompletesoneintermediatesidebridgekickset.Do
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13setsofintermediatesidebridgekicks.Worktoimprovethequalityandprecisionofyourkickingmovementovertime.
ADVANCEDVARIATIONS:Inadditiontochangingtheduration,pace,andintensityofyoursidebridges,onceyouarecomfortableinthe
intermediateside
bridge
exercises,
youcanmoveontotheadvancedversionsofallthreesidebridgeexercises.Theadvancedversionsoftheseexercisesaredoneexactlyliketheintermediateversions,exceptthattheupperbodyisbalancedonthepalmofthelowerhandonly,withthefulllowerarmstraightandextendedfromthefloor,insteadofbentattheelbow(Figure52).Theadvancedversionsofthesidebridgeexercisesprovideintensiveconditioningofthemidbody,butrequireaddedstrength,
flexibility,and
balance
to
be
done
safelyandwithprecision.
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11 BackBridges
Level:Advanced
Backbridgesareanadvancedexercisethat
offers
excellent
total
body
conditioning,includingimprovedstamina,balance,andflexibility.Thisexerciseanditsvariationsshouldonlybeattemptedbyindividualsexercisingcomfortablyatanadvancedlevelandwiththeuseofaspottertoassistinentering,completing,andexitingeachexerciseposition.Withallinvertedpositions,thereisanextrariskofbackstrainandoflosingonesbalance.
Todoabackbridge,beginwithyourbackandheadontheground,kneesbent
and
feet
flat
on
the
ground
about
shoulderwidthapart,andarmsatyoursideswithyourpalmsdown(Figure53).Takeamomenttomentallypreparefortheexercise,thinkingthroughthestepsyouwillexecute.Whenyouareready,bendyourelbowsandbringyourhandstoeachsideofyourhead,aboutshoulderwidthapart,withyourpalmsflatontheground,andwithyourfingerspointingtowardyourfeetandspreadslightlyinpreparationtoaid
your
balance
(Figure
54).
Next,
taking
carenot
to
lose
your
balance,
lift
your
hipsfromtheground,archyourback,andpushupwithyourarmsandlegssothatyouarebalancingonyourfeetandhands,withyourfacelookingattheground,andyourbackarchedasevenlyaspossible(Figure55).Askaspottertocheckforgoodformandalignmentandadjustyourpositionasneeded.Itmayinitiallytakemorethanoneattemptatthebackbridgebeforeyourformisgoodandyouarecomfortableandbalancedinthe
position
in
Figure
55.
Hold
this
positionuntilyouaremoderatelywindedoraboutaminute,whichevercomesfirst,ensuringgoodformandmaintainingyourbalance.Then,carefullyreverseyourmovements,takingcaretostaybalanced,andreturntoyouroriginalstartingposition(Figure53).Thiscompletesonebackbridge.Do13backbridges.
Figure53 Figure54
Figure55 Figure56
Figure57
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Worktoimprovethequalityandprecisionofyourbridgingmovementsovertime,toheightenthemidpointofyourarchposition,andtoincreasethedurationthatyoucancomfortablyholdthebridgeposition.
VARIATIONS:Onceyouarecomfortableinthebackbridgeandare
ableto
hold
the
position
in
Figure
55
foranextendedtimewithoutlosingyourbalance,anumberofvariationsonthebackbridgearepossible,includingthebackbridgepushupandthebackbridgelegextension.Bothofthesevariationsintensifythebackbridgeexerciseandpromoteaddedconditioning,flexibility,andagility.
BACKBRIDGEPUSHUPTodothebackbridgepushup,returntothebackbridgeposition(Figure55)viathestepsdescribedabove.When
youare
ready,
bend
your
elbows
slightlyandgentlyloweryourfaceuntilitalmosttouchesthefloor,takingcarenottoloseyourbalance(Figure56).HoldthispositionforatleastamomentandthenstraightenyourarmsandpushbackuptothebackbridgepositioninFigure55(ifyoucannotpushbackuptothisposition,askaspottertoassistyoubypressingagainstyourupperbacktohelpyoureturntothebridge).Thiscompletesonebackbridgepushup.Continuethisexercisewithoutstoppinguntil
youare
moderately
winded
or
about
aminute,whichevercomesfirst,and
thenreverseyourmovements,takingcaretostaybalanced,andreturntoyouroriginalstartingposition(Figure53).Thiscompletesonesetofbackbridgepushups.Do13setsofbackbridgepushups.Worktoimprovethequalityandprecisionofyourpushupmovementsovertime,andtoincreasethenumberofpushuprepetitionsyoucancomfortablydo.
BACKBRIDGELEGEXTENSION
Todo
the
back
bridge
leg
extension,
returntothebackbridgeposition(Figure55)viathestepsdescribedabove.Whenyouareready,gentlyextendoneofyourlegstowardthesky,takingcarenottoloseyourbalanceandworkingtomakeyourextendedlegstraightanditsfootpointingperpendiculartotheground
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(Figure57).HoldthispositionforatleastamomentandthencarefullyreverseyourmovementsuntilyoureturnthebackbridgepositioninFigure55.Thiscompletesonebackbridgelegextension.Repeatthismovementwiththeotherlegforanequaldurationandwithequalintensity,andthenreverseyour
movements,taking
care
to
stay
balanced,andreturntoyouroriginalstartingposition(Figure53).Thiscompletesonesetofbackbridgelegextensions.Do13setsofbackbridgelegextensions.Worktoimprovethequalityandprecisionofyourlegextensionmovementsovertime,andtoincreasethedurationofyourlegextensions.
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12 LegLifts&Extensions
Level:Intermediate
Legliftsandextensionsareexcellentexercises
to
improve
mid
and
lower
bodystrengthandflexibility.Botharedonefromaproneorlyingposition.Asthenamesimply,legliftsinvolveraisingthelegsfromtheground,whilelegextensionsinvolvemovingthelegsawayfromanuprightpositionoverthebodysmidpoint.Ingeneral,legliftsonlysecondarilyconditionthebackmuscles,whilelegextensionssignificantlyexercisethebackandextracaremustbetakentoavoidbackinjury.
BASICLEG
LIFT
Todoabasicleglift,beginwithyourbackandheadontheground,kneesbent,feettogetherandflatontheground,andarmsatyoursideswithyourpalmsdown(Figure58).Next,bringyourkneestoyourchestwhilekeepingyourback,head,andpalmsontheground,andthengentlyliftyourbuttocksoffofthefloorforatleastamoment(Figure59).Then,gentlyloweryourbuttocksbacktotheground,keepingyourkneesbentand
near
your
chest
during
this
up
and
downmovement.
This
completes
one
basicleglift.Continuethisexercisewithoutstoppinguntilyouaremoderatelywindedoraboutaminute,whichevercomesfirst,andthenreverseyourmovementsandreturntoyourstartingposition(Figure58).Thiscompletesonesetofbasicleglifts.Do13setsofbasicleglifts.Worktoimprovethequalityandprecisionofyourliftingmovementsovertime,toheightenandincreasethedurationofyourlifts,andtoincreasethenumber
of
basic
leg
lift
repetitions
you
do,
to
prepareyouforthefullleglift.
FULLLEGLIFTTodoafullleglift,returntothepreliftpositioninFigure58viathestepsdescribedabove.Next,bringyourkneestoyourchestandthenfullystraightenyourlegssothattheyareperpendiculartotheground,withthe
Figure58 Figure59
Figure60 Figure61
Figure62 Figure63
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solesofyourfeetfacingupandparalleltotheground,andwithyourbodyinarightanglepositionoverall,whilekeepingyourback,head,andpalmsontheground(Figure60).Holdthispositionforatleastamoment.
WhenyoufirstdothepositioninFigure60,practicetwomovementsto
improveyour
conditioning
and
to
prepareyouforfullleglifts.Onemovement,calledlegrocks,istogentlyrockyouruprightlegsfromsidetoside,roughlywithinthewidthofyourshoulders,whilekeepingyourlegsstraightandtogether,backontheground,andbodyinanoverallrightangleposition.Thesecondmovement,calledlegopenings,istogentlyopenorspreadbothlegstothesidetoadistancethatiscomfortableandthentobringthemtogetheragain,whilekeepingyourlegsstraightandbodyin
anoverall
right
angle
position,
and
yourback,head,andpalmsontheground.
IfyouarecomfortableinthesemovementsfromthepositioninFigure60,youcandoafulllegliftfromthepositioninFigure60(enteredviathestepsdescribedabove)bygentlyliftingyourbuttocksoffofthegroundforatleastamoment(Figure61).Then,gentlyloweryourbuttockstotheground,whilekeepingyourlegsstraightandyourback,head,and
palmson
the
ground
during
this
up
anddownmovement.Thiscompletesonebasicleglift.Continuethisexercisewithoutstopping,interspersingeitherlegrocksorlegopeningsbetweeneachlegliftifyouwant,untilyouaremoderatelywindedoraboutaminute,whichevercomesfirst,andthenreverseyourmovementsandreturntoyourstartingposition(Figure58).Thiscompletesonesetoffullleglifts.Do13setsoffullleglifts.Worktoimprovethequalityandprecisionofyourlifting
movementsover
time,
to
heighten
andincreasethedurationofyourlifts,andtoincreasethenumberoffulllegliftrepetitionsyoudo.
BASICLEGEXTENSIONIfyouarecomfortabledoingfullleglifts,includingthelegrockandlegopeningvariations,anddonotsuffer
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frombackstrain,youcandobasiclegextensionstofurtherimproveyourmidbodyconditioning.Notethatinallformsoflegextensions,itisimportanttounderstandthatthemoreyouextendyourlegsfromapositionperpendiculartothegroundoveryourmidbody(thecloseryourheelsaretotheground),themoreforceisplaced
onyour
back
increasing
conditioning
butalsotheriskofbackstrainorinjury.
Todoabasiclegextension,returntothefulllegliftpreposition(Figure60)viathestepsdescribedabove.Next,moveyourlegsslightlyawayfromyourupperbodyforatleastamoment,whilekeepingyourlegsstraightandtogether,andback,head,andpalmsontheground(Figure62).Ifyouarecomfortableinthisposition,gentlyopenyourlegstothesideand
thenclose
them
again
to
increase
the
intensityofthelegextension,buttakecarenottostrainyourbackortoallowyourlegstomoveuncomfortablyorinanuncontrolledwayawayfromyourupperbody.Continuethisexercisewithoutstoppinguntilyouaremoderatelywindedoraboutaminute,whichevercomesfirst,andthenreverseyourmovementsandreturntoyourstartingposition(Figure58).Thiscompletesonesetofbasiclegextensions.Do13setsofbasiclegextensions.Worktoimprovethe
qualityand
precision
of
your
extension
movementsovertime,toincreasetheangleanddurationofyourextensions,andtoincreasethenumberofopenandclosemovementsyoudo,toprepareyouforthefulllegextension.
FULLLEGEXTENSIONIfyouarecomfortabledoingthebasiclegextension,youcandothefulllegextension.Thefulllegextensionoffersintensivemidbodyconditioningforpeopleexercisingatornearanadvancedlevelandwhocandothe
basicleg
extension
without
discomfort.Thefulllegextensionisdoneexactlylikethebasiclegextension,includingthesidewaysopeningandclosingofthelegs,exceptthatupperbodyisheldinsitupposition(Figure63).ToachievethisnewpositionfromthepositioninFigure62,bendyourelbowsandbring
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yourhandsinfiststoeachsideofyourhead,andliftandholdyourupperbodyinsituppositionbeforeyoubeginthelegextensionmovements,whilekeepingyourchinoffyourchestandfacetitledupwardforoptimalmuscularalignment,andalwaysmakingsureyoukeepyourlowerbackonthefloor.Whenfinished,gently
reverseyour
movements
back
to
the
positioninFigure62andthentothestartingpositioninFigure58.Do13setsoffulllegextensions.Worktoimprovethequalityandprecisionofyourextensionmovementsovertime,toincreasetheangleanddurationofyourextensions,andtoincreasethenumberofopenandclosemovementsyoudo.
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13 ShoulderStands
Level:Intermediate
Shoulderstandsprovideexcellentisometric
conditioning
of
the
mid
and
upperbody,helptoimproveoverallbalance,andwithvariationsprovideexcellentstretchingofthespine,surroundingmuscles,andmajororgans.Becauseoftheinvertedpositioning,shoulderstandsareanexcellentcomplementtostandingoruprightexercises.Includedbelowarethehalfshoulderstand,thefullshoulderstand,theopenshoulderstand,thepointedshoulderstand,andtheplow.Allwillbefamiliartopractitionersofhathayoga.
Aspotterisrecommendedtoassistyouintheseandallotherinvertedexercises.Also,sinceallformsoftheshoulderstandaredemandinginvertedpositions,itisadvisabletorestinthepositioninFigure64forafewmomentswhenfinished,andthentotakecareandwatchforlightheadednesswhenattemptingtostand.
HALFSHOULDERSTAND
To
do
a
half
shoulder
stand,
begin
withyour
back
and
head
on
the
ground,kneesbentandfeettogetherandflatontheground,andarmsatyoursideswithyourpalmsdown(Figure64).Takeamomenttomentallypreparefortheexercise,thinkingthroughthestepsyouwillexecute.Whenyouareready,bringyourkneestoyourchest,bendyourelbowsandplaceyourpalmsoneithersideofthesmallofyourback,lettingyourelbowsandupperbackformanaturaltripodtosupportyou,and
then
extend
the
soles
of
your
feet
to
theskywhilekeepingyourkneesbentatarightangleandthenworkingyourhandssothatyourpalmssupportyourmiddleback(Figure65).Askaspottertocheckyourpositionandadjustyourarms,hands,andlegsasneededtoachievecorrectform,especiallyensuringthatyourbackisstraightandperpendiculartotheground.Itmay
Figure64 Figure65
Figure66 Figure67
Figure68 Figure69
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initiallytakemorethanoneattemptatthehalfshoulderstandbeforeyourformisgoodandyouarecomfortableandbalancedinthehalfshoulderstandpositioninFigure65.Ifyouarecomfortable,holdthispositionuntilyouaremoderatelyfatiguedoraboutaminute,whichevercomesfirst,whileensuringgoodformandbalanceas
youhold
the
position.
Then,
slowly
reverseyourmovements,takingcaretostaybalanced,andreturntoyouroriginalstartingposition(Figure64).Thiscompletesonehalfshoulderstand.Do13halfshoulderstands.Worktoimprovethequalityandprecisionofyourmovementsovertime,topromotestraightnessandalignmentofyourbody,andtoincreasethedurationthatyouholdthehalfshoulderstandposition,toprepareyouforthefullshoulderstand.
FULLSHOULDERSTANDIfyouarecomfortableandbalancedinthehalfshoulderstand,youcanmoveontodothefullshoulderstand.Todoafullshoulderstand,returntothehalfshoulderstandposition(Figure65)viathestepsdescribedabove.Whenyouareready,straightenyourlegsandpointyourtoestowardthesky,whileensuringthatyourbodyremainsstraightandbalanced(Figure66).Askaspottertocheckyourpositionandadjustyourarms,hands,
andlegs
as
needed
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