WINDSOR CREW
Home News Events Workouts Photos Results Executive Documents Contact Us

CALLISTHENICS

Callisthenics includes the following exercises and should be done one after another. Each exercise should be done ten (10) times, and then the entire thing should be done for 3 sets (for the time being until everyone gets used to it.)

Crunches - Laying on your back with your feet flat on the floor, you want to lift your upper body at the stomach. You do not want to curl your spine or pull on your head with your hands, but rather focus on a point on the ceiling, and try to raise your nose up to that point.

Burpees - Standing with legs together, squat down, place your hands in front and wider than your body. In this position, you want to kick your legs out behind you so that you end up in a push-up position. From here, you push with your feet to return to the squatting position, and then jump up, landing back in the original standing position.

Push-ups - Due to back problems, I am not opposed to rowers putting their knees on the ground when doing push-ups. I do however expect that if you are putting your knees down, that you do twice the expected number of push-ups. If you are supposed to do 10, then with your knees down, you do 20.

Jump squats - with feet shoulder width apart, feet parallel, and heels on the ground, you want to hold your arms straight out in front of you and squat as low as you can. Upon reaching your lowest point, drive with the legs to push your self into a jump, landing in your starting position. Repeat as many times as required.