How to Start/Keep a Strength Training Log

How to Start/Keep a Strength Training Log

Calisthenics is a versatile form of exercise that utilizes your own bodyweight as a form of resistance in order to build and tone muscles. It is perfect if you're looking for a low-cost and efficient way to get the exercise you need to build the lean, healthy body you've always wanted. It's also a great way to tone leg muscles. Below is a 12-day program that will take you well on your way to firming and toning your legs without any fancy equipment or gimmick devices.

The program is broken up into 3-day periods that work a different area of your legs each day. You should repeat these a total of three times each, with one day off in between each round of three days.

Day 1: Quads

  • Jump rope or jog in place for 10 minutes to warm up.
  • Squats (4 sets of 15 reps) - These are performed by simply standing straight up with your feet about shoulder-width apart and your arms straight out in front of you. The exercise is performed by bending at the knee and squatting down as far as you can go and then standing straight up again.
  • Stair jumps (4 sets of 10 reps) - These sound exactly as they're performed. All you need to do is jump up and down two stairs. Be sure to start with both feet on the ground and land with both feet on the stair. If you find it too easy, simply add a stair to each jump.
  • Jumping Jacks (4 sets of 50 reps) - These will keep your heart rate up as you move between exercises positions and effectively work all areas of the legs.
  • Lightly jog in place for 10 minutes to cool down.

Day 2: Hamstrings

  • Jump rope jog in place for 10 minutes to warm up.
  • Flutter kicks (4 sets of 20 reps) - Lie down flat with your hands below your buttocks. Then simply raise one leg at a time up and down as if you were swimming.
  • Donkey kicks (4 sets of 15 reps) - Kneel down with your hands flat on the floor in front of you. Lift one leg and straighten it out behind you and then lift it up as far as it will go without altering your hip position. Then bring it back down slowly and repeat with the other leg.
  • Jumping Jacks (4 sets of 50 reps)
  • Lightly jog in place for 10 minutes to cool down.

Day 3: Calves

  • Jump rope jog in place for 10 minutes to warm up.
  • Calf raises (4 sets of 15 reps) - Stand on a step with the back of your feet hanging off the back end. Then simply raise yourself up and down using the front end of your foot for leverage. If this proves too easy, simply use one leg instead of two.
  • Walking lunges (4 sets of 15 reps) - Begin upright and then lunge forward keeping on foot stationary and the other with the knee and foot vertically aligned. At the bottom of the lunge, use your back foot to push off and come back to the standing position.
  • Jumping Jacks (4 sets of 50 reps)
  • Lightly jog in place for 10 minutes to cool down.

You should alternate between exercises instead of doing one at a time. After three rounds with a day off in between each (12 days total), you'll definitely start feeling and seeing the difference.