{"id":3030,"date":"2020-07-23T18:40:30","date_gmt":"2020-07-23T18:40:30","guid":{"rendered":"https:\/\/www.fitmotherproject.com\/?p=3030"},"modified":"2020-09-04T02:34:56","modified_gmt":"2020-09-04T02:34:56","slug":"calisthenics-workouts","status":"publish","type":"post","link":"https:\/\/www.fitmotherproject.com\/calisthenics-workouts\/","title":{"rendered":"Calisthenics Workouts: Fire Up Your Fitness!"},"content":{"rendered":"<p>Many people have heard the word calisthenics thrown around when talking about workouts, but not many know what calisthenics workouts actually entail.<\/p>\n<p>And before you know if you should be working calisthenics into your fitness regime, it\u2019s important to know what aspects of fitness this actually encompasses.<\/p>\n<p><strong>You have likely been doing calisthenics all along, even if you didn\u2019t realize it!<\/strong><\/p>\n<p>Calisthenics is a form of exercise that uses body weight and gravity to build muscular strength and cardiovascular endurance.<\/p>\n<p>In addition, calisthenics workouts are an excellent way to enhance balance and coordination.<\/p>\n<p>Ready to learn more and start doing calisthenics workouts you'll actually realize you're doing?<\/p>\n<p><em>Before you start any new workout, you need a plan. Check out this home workout plan for weight loss and toning!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/gC3EvXtgxGI?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h2 style=\"color: #f83371;\">The Benefits of Calisthenics<\/h2>\n<p>Since calisthenics involves full-body exercises, you will be building muscle strength and improving endurance and cardiovascular health.<\/p>\n<p>By increasing muscle mass through calisthenics, you will also increase your basal metabolic rate, which will help you burn calories both during exercise and at rest.<\/p>\n<p>Studies also show that <a href=\"https:\/\/journals.co.za\/content\/ajpherd\/20\/sup-2\/EJC162329\" target=\"_blank\" rel=\"noopener noreferrer\">calisthenics can help treat and reduce the risk of developing chronic health issues<\/a>, like hypertension.<\/p>\n<p>And since calisthenic also improves pulmonary function there is <a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1586\/17476348.2015.1126419\" target=\"_blank\" rel=\"noopener noreferrer\">evidence<\/a> that calisthenic is also helpful in the treatment of lung issues like COPD.<\/p>\n<p><strong>Calisthenics also requires you to focus on core strength and body balance. This can, in turn, improve coordination. <\/strong><\/p>\n<p>One study looked at women that were divided into calisthenic training, pilates training, or no training. It found that <a href=\"https:\/\/journals.humankinetics.com\/view\/journals\https://www.fitmotherproject.com/jsr\/21\/3\/article-p235.xml\" target=\"_blank\" rel=\"noopener noreferrer\">calisthenic exercises actually improved coordination more than Pilates exercises<\/a>.<\/p>\n<p><em>Looking for signs you're a healthy woman? Try these 7 health tests you can do at home!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/Vx9XzVlrovI?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h2 style=\"color: #f83371;\">Calisthenics Versus Weight Training<\/h2>\n<p>Both weight training and calisthenics are excellent ways to build strength and increase muscle tone.<\/p>\n<p>And research has shown that both of these modes of exercise can increase fitness to a similar degree.<\/p>\n<p>For example, in one <a href=\"http:\/\/journals.lww.com\/nsca-jscr\/Abstract\/2008\/03000\/Effects_of_Two_Different_Eight_Week_Training.28.aspx\" target=\"_blank\" rel=\"noopener noreferrer\">study<\/a> in the US Army compared a weight-based training workout and against the U.S. Army\u2019s calisthenics-based Standardized Physical Training program.<\/p>\n<p>This was done for one and a half hours a day, five days a week, for eight weeks. At the end of the eight weeks, both groups\u2019 fitness increased to a similar degree.<\/p>\n<p>And with calisthenics, you don\u2019t need weights or equipment.<\/p>\n<p>This makes calisthenics a great fitness activity to do at home or at any time you don\u2019t have access to a gym.<\/p>\n<p>However, you can add equipment like resistance bands or a pull-up bar to challenge yourself with different calisthenic body moves.<\/p>\n<h3 style=\"text-align: center;\"><em>Want a quick and easy diet and exercise plan you can start today? Check out our <a href=\"https:\/\/www.fitmotherproject.com\/get-free-fmjs\/\" target=\"_blank\" rel=\"noopener noreferrer\">FREE Fit Mom 3-Day Weight Loss Jumpstart<\/a>!<\/em><\/h3>\n<p><span style=\"font-weight: 400;\">\t\t<div data-elementor-type=\"page\" data-elementor-id=\"2131\" class=\"elementor elementor-2131\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-cfae885 elementor-section-content-middle elementor-reverse-mobile sc-container fmjs elementor-reverse-tablet elementor-reverse-mobile_extra elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"cfae885\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;gradient&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-0a9332a sc-left-col\" data-id=\"0a9332a\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1cb607f shortcode-content title-content elementor-widget-mobile__width-inherit elementor-widget elementor-widget-html\" data-id=\"1cb607f\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2>GET YOUR FREE<br\/>\r\u201cFIT MOM\u201d JUMPSTART<br\/>\r(MEAL PLAN + WORKOUT)\r<\/h2>\r\r\r<p>Let us show you how you can start losing weight this week! We'll email you our free meal plan & workout + email&nbsp;coaching.<\/p>\r\r<a href=\"\/get-free-fmjs?utm_source=site&utm_medium=banner&utm_term=fmjs\" class=\"optin-banner-btn left-arrow\">YES! GET MY FREE <span>PLAN&nbsp;<i class=\"fas fa-chevron-right\"><\/i><\/span><\/a>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-5d79282 sc-right-col\" data-id=\"5d79282\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9fefc65 elementor-hidden-desktop elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-heading\" data-id=\"9fefc65\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">GET YOUR FREE<br> \u201cFIT MOM\u201d JUMPSTART<br>(MEAL PLAN + WORKOUT)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d82cac5 elementor-widget-mobile__width-inherit sc-image elementor-widget elementor-widget-image\" data-id=\"d82cac5\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"\/get-free-fmjs?utm_source=site&#038;utm_medium=banner&#038;utm_term=fmjs\">\n\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"308\" height=\"307\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img.png\" class=\"attachment-full size-full wp-image-3398\" alt=\"\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img.png 308w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img-300x300.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img-150x150.png 150w\" sizes=\"(max-width: 308px) 100vw, 308px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t<\/span><\/p>\n<h2 style=\"color: #f83371;\">Beginner Calisthenics Workouts<\/h2>\n<p>Here is a calisthenics workout for beginners that works various parts of the body for a complete, full-body workout.<\/p>\n<p>Perform each exercise for 30 seconds, and then rest 30 seconds before moving on to the next move.<\/p>\n<p>Rest for two minutes, then repeat the circuit two to three more times depending on your current fitness level.<\/p>\n<h3 style=\"color: #3c9990;\"><strong>Jump Rope<\/strong><\/h3>\n<p>Since calisthenic workouts don\u2019t involve heavy weights, it is easier to combine cardio with bodyweight strength training.<\/p>\n<p>Jump rope is one of these great calisthenic exercises that gets your heart pumping while working your whole body.<\/p>\n<p>Grasp the jump rope handles with your hands. Rotate the rope with your wrists \u2014 not your elbows or shoulders \u2014 while jumping off the ground about one to two inches into the air, to clear the rope.<\/p>\n<p>As you progress, you can try doing single leg jump ropes, where you hop on one leg for two hops then switch to the other leg for two hops and continue alternating.<\/p>\n<p>This will improve not only your leg strength but also your balance and coordination.<\/p>\n<h3 style=\"color: #3c9990;\"><strong>Push-Ups<\/strong><\/h3>\n<p>Push-Ups are the ultimate bodyweight exercise to hit the chest, shoulders, and triceps while also challenging your core.<\/p>\n<p>If you want to start off a little easier, try starting out on your knees. Or you can practice while leaning against a wall.<\/p>\n<h3 style=\"color: #3c9990;\"><strong>Squats<\/strong><\/h3>\n<p>Squats are included in virtually every calisthenic workout and for good reason.<\/p>\n<p>They are among the most versatile calisthenic exercises because they can be performed easily in most environments and with a limited amount of space.<\/p>\n<p>Plus, squats train the quadriceps, hamstrings, calves, gluteal muscles, and core.<\/p>\n<p>Standing with feet shoulder-width apart, squat down until your thighs are parallel with the floor, then explode back up to the starting position.<\/p>\n<p>You can add a bit of cardio by adding a jump at the top of the movement.<\/p>\n<p>You can change the height of your squat to deeper or shallower depending on your fitness level.<\/p>\n<p>You can squat down lower to make this exercise more difficult, but just be sure that your knees don\u2019t track over your toes as you go down.<\/p>\n<h3 style=\"color: #3c9990;\"><strong>Burpees<\/strong><\/h3>\n<p>This full-body calisthenics exercise works abdominal muscles, chest, arms, legs, and parts of the back.<\/p>\n<p>Stand facing forward with your feet shoulder-width apart, keeping your weight in your heels and your arms at your sides.<\/p>\n<p>Push your hips back, bend your knees, and lower into a squat.<\/p>\n<p>Put your hands palms down on the floor in front of you and jump your feet back, landing softly on the balls of your feet with your body in a plank position.<\/p>\n<p>Do one push up, then jump your feet forward so they land next to your hands.<\/p>\n<p>Push your arms up over your head and jump quickly into the air to complete one rep.<\/p>\n<h3 style=\"color: #3c9990;\"><strong>Mountain Climbers<\/strong><\/h3>\n<p>Mountain climbers can sort of be thought of as a moving plank.<\/p>\n<p>This move will strengthen your core and seriously tone your arms, while also adding in some cardio.<\/p>\n<p>Start in a push-up position with your hands under your shoulders.<\/p>\n<p>Drive your right knee to your chest and tap your right foot to the floor then quickly move it back to the starting position.<\/p>\n<p>Then repeat this on the left.<\/p>\n<p>Continue alternating legs back and forth as quickly as you can.<\/p>\n<p><em>Want more? This full-body, at-home workout requires no equipment!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/dNqgc85a3qs?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h2 style=\"color: #f83371;\">Advanced Calisthenics Workouts<\/h2>\n<p>Follow the same outline for the beginner\u2019s workout, however, perform each exercise for 45 seconds, and then rest for 15 seconds before moving to the next move.<\/p>\n<p>Repeat a total of three times.<\/p>\n<p>If you really want to challenge yourself, you can even add on a fourth circuit:<\/p>\n<h3 style=\"color: #3c9990;\"><strong>Shuttle Runs<\/strong><\/h3>\n<p>Shuttle runs will get your heart rate up to start your workout and also test your ability to quickly change direction and accelerate.<\/p>\n<p>Set up two cones, or pick two points 10 meters, or about 30 feet, apart.<\/p>\n<p>Run between these two points as fast as possible.<\/p>\n<p>When you get to the opposite cone, bend down to touch the cone, then sprint back.<\/p>\n<h3 style=\"color: #3c9990;\"><strong>Pull-Ups<\/strong><\/h3>\n<p>If you have access to a pull-up bar, pull-ups are the ultimate bodyweight move to increase strength in your arms and back.<\/p>\n<p>Grasp the bar at shoulder-width and lift your body up until your chin is level with the bar, then slowly lower back down.<\/p>\n<p>If you cannot do an unassisted pull-up, start with negative pull-ups!<\/p>\n<p>For a negative pull up, start by standing under a pull-up bar.<\/p>\n<p>Jump up, grabbing the bar with a slightly wider than shoulder-width grip.<\/p>\n<p>Using the momentum from your jump, pull yourself upwards until your chin is above the bar.<\/p>\n<p>Slowly lower yourself. Slowly extend.<\/p>\n<h3 style=\"color: #3c9990;\"><strong>Pistol Squats<\/strong><\/h3>\n<p>As mentioned above, squats are one of the ultimate lower body workouts since you are hitting your glutes, hamstrings, and quads all at once.<\/p>\n<p>Pistol squats challenge you further by focusing on one leg at a time so that you really isolate these muscle groups while also improving your balance.<\/p>\n<p>Stand with your feet together, then lift your left foot off of the ground and extend it in front of you.<\/p>\n<p>Push your hips back and hold your hands in front of you for balance as you go down into a one-legged squat with your right leg.<\/p>\n<p>Then drive through your right heel to stand back up.<\/p>\n<p>Switch legs and repeat. Continue alternating legs for the full 45 seconds.<\/p>\n<p>If you are having trouble with this exercise you can use a chair to help you balance until you get the movement down.<\/p>\n<h3 style=\"color: #3c9990;\"><strong>Superman Pulses<\/strong><\/h3>\n<p>Superman pulses are a great way to work the core muscles in your low back while also seriously burning out your shoulders and upper back muscles.<\/p>\n<p>Lay on your stomach on the floor or exercise mat.<\/p>\n<p>Extend your arms in front of you.<\/p>\n<p>Contract our glutes and back to raise your arms, legs, and chest off of the floor.<\/p>\n<p>Once in this position, pulse your arms up and down by squeezing your shoulder blades together.<\/p>\n<p>Lower your arms, legs, and chest back down after the 45-second interval.<\/p>\n<h3 style=\"color: #3c9990;\"><strong>Up-Down Plank<\/strong><\/h3>\n<p>Anyone can do a standard plank, but with this move, you will be toning up and arms and challenging your core as you try to maintain your balance.<\/p>\n<p>Begin in a full plank with your arms extended.<\/p>\n<p>Lower your right elbow to the ground followed by your left elbow so that you are in an elbow plank.<\/p>\n<p>Then put your right hand on the ground and straighten your right arm.<\/p>\n<p>Then do the same with the left arm to return the full plank.<\/p>\n<p><em>Want to go deeper? Try this full-body dumbbell workout &#8211; all you need is a set of dumbbells and some floor space!<\/em><\/p>\n<div class=\"video-responsive\"><iframe src=\" https:\/\/www.youtube.com\/embed\/ZSqgOVb6GI0?modestbranding=1&autohide=1&showinfo=0&controls=0\" width=\"560\" height=\"400\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/div>\n<p>&nbsp;<\/p>\n<h2 style=\"color: #f83371;\">Fire Up Your Fitness With Calisthenics<\/h2>\n<p>If you are looking for a way to spice up your fitness routine, these calisthenics workouts are for you!<\/p>\n<p>By incorporating bodyweight movements you will not only build strength and coordination but will also improve your overall health.<\/p>\n<p>Plus, you\u2019ll get an awesome, toned body in the process!<\/p>\n<p><span style=\"font-weight: 400;\">\n  <div class=\"author-box-wrap auth9\">\n    <div class=\"thumb-wrap\">\n      <div class=\"author-img\"><img data-del=\"avatar\" src='https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2020\/09\/Holly-bio-pic.jpg' class='avatar pp-user-avatar avatar-250 photo ' height='250' width='250'\/><\/div>\n      <div class=\"author-details\"><div class=\"author-name\">Holly Smith, M.D.<\/div>\n        <div class=\"author-job\">B.S. Dietetics, <span>NASM-PES Certified Trainer<\/span><\/div>\n          <div class=\"author-title\"><p>Writer, <a href=\"https:\/\/www.fitmotherproject.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Fit Mother Project<\/a><\/p>\n<\/div>\n        <\/div>\n    <\/div>\n    <div class=\"author-desc\"><p>Holly is an osteopathic physician, runner, triathlete, and fitness and nutrition enthusiast.<\/p>\n<p>She is board certified in nephrology and internal medicine, has a bachelors degree in dietetics and is a certified personal trainer with NASM-PES certification.<\/p>\n<p>Holly has completed four full ironmans, twelve marathons, countless half ironmans, olympic distance triathlons, half marathons and numerous other road races.<\/p>\n<p>Holly joined the Fit Father Project in May 2019 as a regular writer, contributing articles on health, wellness, exercise, and nutrition.<\/p>\n<p>She has also recently qualified for the 2020 World Championships for Ironman 70.3, in New Zealand!<\/p>\n<\/div>\n          <\/div>\n\n  <\/span><\/p>\n<p><span style=\"font-weight: 400;\">\t\t<div data-elementor-type=\"section\" data-elementor-id=\"1236\" class=\"elementor elementor-1236\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-fe97878 conversion-banner-wrap sc-container elementor-hidden-widescreen elementor-hidden-desktop elementor-hidden-tablet_extra elementor-hidden-tablet elementor-hidden-mobile_extra elementor-hidden-mobile elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fe97878\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-73a1f29\" data-id=\"73a1f29\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ce18882 elementor-widget elementor-widget-heading\" data-id=\"ce18882\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">If you\u2019re a busy mom who wants to finally lose weight,\nget healthy, and actually keep  the pounds off for good,\nthis is the simple program you\u2019ll love sticking to\u2026<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-56482d3 sc-image elementor-widget elementor-widget-image\" data-id=\"56482d3\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video\/?utm_source=organic&#038;utm_medium=sales_box&#038;utm_campaign=fm30x\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"439\" height=\"315\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2.png\" class=\"attachment-full size-full wp-image-9080\" alt=\"\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2.png 439w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2-300x215.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/02\/Image-2-270x194.png 270w\" sizes=\"(max-width: 439px) 100vw, 439px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-8fc3e7e elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-phone elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-heading\" data-id=\"8fc3e7e\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">If you\u2019re a busy mom who wants to finally lose weight,\nget healthy, and actually keep  the pounds off for good,\nthis is the simple program you\u2019ll love sticking to\u2026<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-37ce4a3 elementor-widget elementor-widget-html\" data-id=\"37ce4a3\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"conversion-banner-content\">\n    <p><strong>Fit Mother Project<\/strong> is the answer you\u2019ve been looking for. Inside the program, you\u2019ll receive:<\/p>\n\n    <div class=\"conversion-banner-inner\">\n        \n        <ul class=\"check-checklist\">\n            <li>The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.<\/li>\n            <li>The metabolism-boosting Fit Mother Project workouts to kickstart your metabolism for fast fat burning.<\/li>\n            <li>VIP email coaching where we\u2019ll personally walk you through the program.<\/li>\n        <\/ul>\n        <a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video\/?utm_source=organic&utm_medium=sales_box&utm_campaign=fm30x\" class=\"conversion-banner-btn\">LEARN MORE ABOUT FM30X \u00bb <\/a>\n        <!--<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video-2\" class=\" conversion-banner-overview\">Read the FM30X Program Overview letter here <\/a>-->\n    <\/div>\n\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5e4675d elementor-hidden-desktop elementor-hidden-tablet elementor-hidden-phone elementor-hidden-widescreen elementor-hidden-tablet_extra elementor-widget elementor-widget-html\" data-id=\"5e4675d\" data-element_type=\"widget\" data-widget_type=\"html.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"conversion-banner-content\">\n    <p>Our <strong>Fit Mother 30X Program (FM30X)<\/strong> is the answer you\u2019ve been looking for. Inside FM30X, you\u2019ll receive:<\/p>\n    <img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/07\/fm30x-cover.png\" class=\"hide-desktop image-center\">\n    <div class=\"conversion-banner-inner inner1\">\n        \n        <ul class=\"check-checklist\">\n            <li>The simple & delicious Fit Mother Meal Plan with easy recipes for you and your family.<\/li>\n            <li>The metabolism-boosting Fit Mother 30X Workout (under 90 min\/week) to kickstart your metabolism for fast fat burning.<\/li>\n            <li>VIP email coaching where we\u2019ll personally walk you through the program.<\/li>\n        <\/ul>\n        <a href=\"\/fm30x-letter-video-2\/?utm_source=site&utm_medium=sales\" class=\"conversion-banner-btn\">Learn More About FM30X <i class=\"fas fa-chevron-right\"><\/i><i class=\"fas fa-chevron-right\"><\/i><\/a>\n        <!--<a href=\"https:\/\/www.fitmotherproject.com\/fm30x-letter-video-2\" class=\" conversion-banner-overview\">Read the FM30X Program Overview letter here <\/a>-->\n    <\/div>\n    <div class=\"conversion-banner-inner inner2\">\n        <div class=\"conversion-banner-img\"><img decoding=\"async\" src=\"\/wp-content\/uploads\/2020\/07\/fm30x-cover.png\" class=\"hidden-mobile\"><\/div>\n    <\/div>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2b9a471 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2b9a471\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-203502c\" data-id=\"203502c\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-4798a9d elementor-widget elementor-widget-template\" data-id=\"4798a9d\" data-element_type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-template\">\n\t\t\t\t\t<div data-elementor-type=\"section\" data-elementor-id=\"10609\" class=\"elementor elementor-10609\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-0990a93 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"0990a93\" data-element_type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-677dd66\" data-id=\"677dd66\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-41a5e8f elementor-widget elementor-widget-heading\" data-id=\"41a5e8f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Join our <u>6-Week Doctor Designed Health Program<\/u>. <br>You'll Gain Foundational Health for the <em>Rest of Life.<\/em><\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1e581fd elementor-widget elementor-widget-text-editor\" data-id=\"1e581fd\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><b>The FOUNDATIONS Program is created by Dr. Anthony Balduzzi for <u>Women 40+<\/u> who want Lifelong Health.<\/b><\/p><p>In just 6-Weeks following FOUNDATIONS, you'll experience:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2e195e8 elementor-widget-mobile__width-auto elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"2e195e8\" data-element_type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Rapid decrease in body fat<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Dramatically improved energy levels<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Greater mental sharpness & clarity<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Muscle gains & better cardiovascular fitness<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Decreased inflammation & pain<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">Renewed motivation & greater focus on health.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-0ef3dca elementor-widget elementor-widget-image\" data-id=\"0ef3dca\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<a href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">\n\t\t\t\t\t\t\t<img decoding=\"async\" width=\"825\" height=\"416\" src=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1024x516.png\" class=\"attachment-large size-large wp-image-10629\" alt=\"Devices\" srcset=\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1024x516.png 1024w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-300x151.png 300w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-768x387.png 768w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-1536x774.png 1536w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1-370x186.png 370w, https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2024\/12\/bna-devices-1.png 1886w\" sizes=\"(max-width: 825px) 100vw, 825px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-ab911b8 elementor-widget elementor-widget-text-editor\" data-id=\"ab911b8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>FOUNDATIONS has <u>transformed 60,000 lives<\/u>! Are you ready to experience true lasting health & results?<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3d46935 elementor-widget-mobile__width-auto elementor-icon-list--layout-traditional elementor-list-item-link-full_width elementor-widget elementor-widget-icon-list\" data-id=\"3d46935\" data-element_type=\"widget\" data-widget_type=\"icon-list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-icon-list-items\">\n\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">We'll help you drop unhealthy habits <em>forever<\/em><\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">We'll show you the EASIEST way to eat healthy for life.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">You get Doctor-Designed Workouts for Women 40+<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item\">\n\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-icon\">\n\t\t\t\t\t\t\t<i aria-hidden=\"true\" class=\"fas fa-check-circle\"><\/i>\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text\">You gain Daily Accountability & support from our team of doctors & certified personal trainers.<\/span>\n\t\t\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3e2694d elementor-align-center elementor-widescreen-align-justify elementor-widget elementor-widget-button\" data-id=\"3e2694d\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">LEARN MORE ABOUT FOUNDATIONS \u00bb<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-de03e63 elementor-widget elementor-widget-text-editor\" data-id=\"de03e63\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><a href=\"https:\/\/www.fitmotherproject.com\/foundations\/\">If you're tired of &#8220;fad diets&#8221; & &#8220;quick fixes&#8221; and you're ready for REAL TRANSFORMATION, then FOUNDATIONS is your answer (learn more) \u00bb<\/a><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t<\/span><\/p>\n<p><span style=\"font-weight: 400;\">*Please know that weight loss results & health changes\/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice &#8211; simply very well-researched info on calisthenics workouts.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<div style=\"display:none;\" class=\"postcatlist\"><a href='https:\/\/www.fitmotherproject.com\/tag\/exercise\/'><span>exercise<\/span><\/a>, <a href='https:\/\/www.fitmotherproject.com\/tag\/muscle-building\/'><span>muscle building<\/span><\/a>, <a href='https:\/\/www.fitmotherproject.com\/tag\/weight-loss\/'><span>weight loss<\/span><\/a>, <a href='https:\/\/www.fitmotherproject.com\/tag\/workouts\/'><span>workouts<\/span><\/a><\/div><p>Calisthenics build muscular strength and cardiovascular endurance AND enhance balance and coordination. Get started with these calisthenics workouts!<\/p>\n","protected":false},"author":9,"featured_media":3519,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"om_disable_all_campaigns":false,"footnotes":""},"categories":[1,29,9],"tags":[3660,4744,3648,3275],"class_list":["post-3030","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-exercise","category-weight-loss","tag-exercise","tag-muscle-building","tag-weight-loss","tag-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.1 (Yoast SEO v26.1.1) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Calisthenics Workouts: Fire Up Your Fitness! | The Fit Mother Project<\/title>\n<meta name=\"description\" content=\"Calisthenics build muscular strength and cardiovascular endurance AND enhance balance and coordination. 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