Do you live in a place where the winters are brutal?  Do you hate training outdoors when the temps dip below 45 degrees?  Calisthenics are a great way to get the most out of your training time indoors.

If you're like me and hate to use cardio equipment, calisthenics are the best way for you to get an aerobic workout indoors.  As a matter of fact, a well-designed and properly implemented cals workout is superior to any cardio equipment based workout.

The "Big 5" - jumping jacks, squat thrusts, leg drives, push ups and sit ups - make up what I call "The Calisthenics Fitness Test" that is not only a test of your conditioning level but a great workout as well.  No matter what kind of shape you think that you're in, this routine is as challenging and beneficial as any cardio workout.

Peform 40 jumping jacks, 10 squat thrusts, 30 leg drives, 10 push ups and 10 sit ups and give yourself 20-30 seconds rest in between each of these movements.  After you've done your sit ups rest for 2 minutes and start all over again.  If you can get through this circuit 3 times you're in pretty decent shape.

As you progress you want to be able to perform this circuit 5 times with the above mentioned rest intervals.  Once you can get through this 5 times, cut down on your rest between circuts from 2 minutes to 60-90 seconds and/or your rest in between exercises to 10-15 seconds.

When you can get through the Calisthenics Fitness Test 5 times in about 20 minutes you'll be in great shape.

This routine serves as a great alternative to ANY other form of cardio exercise at it provides a more efficient, effective and well-rounded workout.  Rather than spend 30 or 40 minutes jogging or using some piece of aerobic equipment, spend 15-20 minutes peforming cals and you will get yourself into much better shape.

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written by sal ma, March 14, 2007

here you go, sarah!
Squat Thrusts: Start from a standing position, squat down and place your hands flat on the floor in front of your feet. Keeping your feet together, kick out and straighten your legs so that you are in a position similar to that of a push up, then immediately jump back to the squatting position with hands on the floor, then stand up.

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written by Sarah, March 13, 2007

Hello, great column! ;] But i have a question...What are squat thrusts?

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written by Sal Marinello, C.S.C.S., C.P.T., February 26, 2007

here you go! and thanks for the kind words...

Leg Drives: Get into a push-up position. Next, bring one foot forward so that your knee is under your chest. From this position “run” and touch the balls of your feet on the ground at the beginning and end of each stride while keeping your hips at shoulder height.

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written by P Fallon, February 26, 2007

Sal - your columns are very good. What are "leg drives"? Are they the same as lunges?

Thank you.