calisthenics routine

[linkrjh]

When I finish running I usually do a cal routine, but I'm looking to make it more efficient (cover more muscle groups, cover all muscle groups more evenly). I like to spend about 30 minutes doing these and I don't really stop in between anything. I breathe harder doing my cal routine than I do running.

Here it is, what should I add, change, remove?

muscle ups (I start with these and can only do 1 set)
pushup
situp
flutter kicks
pullup
wide pushup
elbow to other knee situp
lunges
chinup
diamond pushup
v-situp
flutter kicks
wide arm pullup
handstand pushup
piston squat
calf raises
ab-wheel (I usually finish off with 3-5 minutes of this going straight out, to the left, straight out, to the right)

Obviously I need more leg ones, but I can't think of any. I don't like the 8 count crap, just simple cals that cover a different set of muscles than the next cal I'm gonna do so they have a little time to recover while I'm doing something else.

I do all of them to where I can't do them any longer before I move on. I used to rest in between them a lot, but now I just sort of charge through them and only rest the 5-10 seconds it takes to get into the next position slowly.

[Honken]

Hyperextensions, glute-ham raises.

[linkrjh]

What's a glute-ham raise?

[chicanerous]

What's a glute-ham raise?
Natural glute-ham raise:

Kneel down. Have someone hold your lower legs or anchor them under something. Then, by bending only at the knees, lower yourself down to horizontal before pulling back up to kneeling. It's a good idea to place a bunched up towel or something similar under your knees.

[ChrisSs727]

calf raises

[ChrisSs727]

oops you already put that..never mind

[AJCN]

Will calisthenics make you bigger? Not much.

[Ashtar]

Are you kidding me AJ? How do you think Ronnie Coleman got his huge abs? Here's how: http://www.youtube.com/watch?v=hmIBnGn6jD0

No sit-ups, no crunches! It doesn't feel like you're working out at all!

[linkrjh]

Will calisthenics make you bigger? Not much.

Who cares, they're good for you.

There's a reason every sport and military group does them. It may not be the body builders method to bulking up, but they are still a very useful tool in physical training.

[chicanerous]

Who cares, they're good for you.

There's a reason every sport and military group does them. It may not be the body builders method to bulking up, but they are still a very useful tool in physical training.
Every sport does them? That's news to me.

The military does them because they can't give every soldier his own squat rack, barbell, and plates and have them lug them into the field.

[linkrjh]

Every sport does them? That's news to me.

The military does them because they can't give every soldier his own squat rack, barbell, and plates and have them lug them into the field.

What sports teams do absolutely no calisthenics ever?

[chicanerous]

What sports teams do absolutely no calisthenics ever?
There's a difference between doing a couple calisthenic exercises and basing an entire routine around them. You'll find many sport teams doing the former and very few do the latter.

The fact is that calisthenics have limited value in many sport situations. Gymnastics and plyometrics are not included under the "calisthenic" heading. As such, someone using only calisthenics is sorely limited in their ability to build muscle, strength, or power.
Non sport specific muscular endurance is rarely a desirable trait for an athlete to train.

[AJCN]

It will help abs but for your arms theres only so much you'll grow and get out of it, that what I mean't I have to do them at capoeira class, I just like using weights more.