Calisthenics Workout

1. Hindu Push-ups - This one blasts your shoulders, pectorals and core.

 2. Inverse Push-ups - With this exercise, you'll work most of your major back muscles and shoulders including your traps, lats, and lower back.

3. Iron Mikes - Here, your legs will be challenged and you'll get your cardio working hard as well.

4. Push-ups to Side Planks - In addition to all of the benefits of a standard push-up, this exercise also works your core and improves your balance.

 

5. Pendulums - This exercise is great for your lower abs and obliques. To add more resistance, place a weight between your legs.

 

- The Blue Eyed Ronin and Afro Geisha

Ab Workout

1. Crunch - The crunch is pretty basic. Just make sure that you do not strain your neck, and use your abs to get yourself off the ground instead of momentum.

2. Clam - The clam works your lower and upper abs at the same time. Make sure your legs stay lifted through the entire exercise.

Start in position 1. Lift your legs and arms to meet in the middle. Try to only engage your abs. Release and go back to position 1 to start the exercise again.

3. Oblique Crunch - Obliques are sometimes forgotten during ab workouts. Include them because they help to stretch your abs and hence get a flatter waist.

Move from the right side to left engaging your obliques.

4. Back bend with weights - Working the abs while your standing gives you extra benefits including  strengthening your core and a strong core can prevent back injuries. Make sure you listen to your body for this one; you don't want to overextend the back bend or use to much weight.

  Start upright, then bend backwards. Be careful so that you do not overextend yourself.

5.Twist - The twist may seem useless but it gives your abs some cardio which is important for definition. It also works your obliques.

 

Move from left to right only engaging your abs. Try not to use momentum to go from each side.

- The Blue Eyed Ronin and Afro Geisha