2002-2012

HumanaNatura
CalisthenicsGuide

Version3.4

Copyright20022012HumanaNatura,Inc.

Visitusonlineatwww.HumanaNatura.org
HumanaNaturaCalisthenicsGuideVersion3.4 2

Contents

Introduction 3

PrinciplesofNaturalExercise 4

CalisthenicsOverview 7

CalisthenicsGuidelines 13

CalisthenicsWorkout 17

ProgramTermsofUse 82
HumanaNaturaCalisthenicsGuideVersion3.4 3

Introduction

WelcometoHumanaNaturascalisthenicsguide.

HumanaNaturaisacooperativeorganization,supportingaglobalnetworkofpractitioner
advocateswhouseandpromoteHumanaNaturasrevolutionarynaturalhealthsystemin
communitiesaroundtheworld.

TheHumanaNaturasystemintegratesfoursciencebasedtechniquestocreatean
optimallyhealthy,naturallyfulfilling,andmoreadaptiveapproachtolifeinourtime.
HumanaNaturasfourtechniquescombinetofostergreatlyincreasedhealthawareness
andourbreakthroughtoanewnaturalstatewecallprogressivehealthcenteredlife.

HumanaNaturaofferstwonaturalhealthprogramsourPersonalHealthProgramand
ourCommunityHealthProgramwhichtogetherspanourfourhealthtechniques.The
techniquesare:1)NaturalEating,2)NaturalExercise,3)NaturalLiving,and4)Natural
Communities.OurcalisthenicsexercisesarepartoftheNaturalExercisesectionofour
overallhealthsystem.

Thisguidetoourcalisthenicsexercisesisintendedforpeoplewishingtofocusonthe
calisthenicsportionofourPersonalHealthProgram.Toenablethisfocus,thecalisthenics
guideomitssignificantportionsoftheHumanaNaturaPersonalHealthProgram.Please
seeourwebsitetoreviewthefullprogramandformoreinformationonHumanaNaturas
overallnaturalhealthsystem.

Inadditiontothecalisthenicsguide,HumanaNaturaoffersafreecalisthenicsworkout
poster,containingalloftheexercisephotosfromthisguide.PleaseseetheResources
sectionoftheHumanaNaturawebsiteforinformationondownloadingafreeworkout
poster,ororderingaprofessionalqualityversionoftheposterthroughthe
HumanaNaturaMarketplace.

PleasefeelfreetocontactHumanaNaturaanytimewithquestionsorcommentsonthis
guide.SimplyusetheContactUspageonourwebsite.

Goodluckwiththecalisthenicsexercises!

ImportantNote:BeforebeginningHumanaNaturascalisthenicsexercises,pleasecarefully
readtheeitherthecondensedorfullversionoftheHumanaNaturanaturalhealth
program,andbesuretoconsultwithandgetapprovalfromyourhealthcareprovider.
HumanaNaturaCalisthenicsGuideVersion3.4 4

PrinciplesofNaturalExercise

TheHumanaNaturatechniqueofNaturalExerciseisbasedonsixprinciplesofapplied
healthscience.Sinceouroverallprogramaimistopromotelifelongandlifewidestatesof
progressivenaturalhealthandqualityoflife,youwillseethatourfocusinselectingthese
principlesanddevelopingthetechniquewastoencourageexercisethatenablesmodern
naturalliving,ratherthanmodernlifeunnaturallydominatedbyexercise.

Letstakeamomenttohighlighttheseimportantexerciseprinciplesandthendiscusshow
ourNaturalExercisetechniquenaturallyandoptimallyfulfillstheseideals,allowingusto
achievecompletenaturalconditioningandpromotingprogressivelyhealthierlifetoday:

1. Whenengagedinanaturalrangeofphysicalactivities,humanbeingsandother
animalswillautomaticallymaintainthemselvesathighlevelsofphysicalfitness
andpsychologicalhealththroughevolvedphysiologicalmechanisms.As
discussedalready,HumanaNaturacallsthisprocessoffitnessassurancenatural
conditioning.

2. Awelldesignedexerciseprogramcanandshouldefficientlyandpleasurably
ensurenaturalconditioningandasustainedinterestinhealthylife.Bythis,we
meanthatexerciseshouldpromoteandencouragenaturalphysicalandmental
health,beenjoyabletothepractitioner,ideallyrequireonlyamodestamount
oftimeeachday,andmotivateandenableotherhealthcenteredlearningand
action.

3. Anaturalexerciseprogramshouldusemodernhealthsciencetoensurethatit
iscomplete,balanced,andfulfillsatleastfourcomplementaryphysicalfitness
goals(aerobicconditioning,strengthening,improvedflexibility,increased
agilityorcoordination),andatleastthreepsychologicalwellbeinggoals(stress
reduction,enhancedcognition,andanaturalpredominanceofpositive
emotions).

4. Exercisesthatemphasizewholebodymovementsaregenerallythemost
efficientandeffectiveformsofphysicalexercise,sincetheypromotenatural
conditioningsimultaneouslyacrosslargeareasofourbodies,whileoften
requiringandpromotingincreasedcoordinationandmentalfocusand
attentiveness.

5. Acomprehensiveexerciseprogramshouldbeadaptabletoeachindividual,
allowingforincreasedordecreaseddurationandintensitybasedonouroverall
physicalandpersonalreadinessforexercise,bothonadaytodaybasisand
overthecourseofourlives.

HumanaNaturaCalisthenicsGuideVersion3.4 5

6. Otherfactorsbeingequal,exerciseprogramsencouragingoutdooractivity,
novelexperiences,andexposuretonaturearepreferable,sincetheyarelikely
tobetterreplicateessentialactivitiesofnaturallife,fosterkeydimensionsof
ournaturalhealth,andprovemorenaturallyenjoyable,healthmotivating,and
psychologicallynurturing.

HumanaNaturaexercisecomponents
UtilizingtheseprinciplesandkeepinginmindHumanaNaturaslargerprogressivelifeand
healthgoals,ourNaturalExercisetechniquehasbeendesignedaroundtwocore
components:

DailyWalking30minutesormoreofwalkingorhikingeachday

RegularCalisthenics10+minutesofcalisthenics,35daysperweek

Asyouwillsoonexperienceandvalidateinyourownnaturalhealthpractice,daily
walkingandregularcalisthenicsaresimple,natural,powerful,andhighlycomplementary
formsofexercise.Together,theyallowustoachievecompleteandefficientnatural
conditioning,promotingextremelyhighlevelsofhealthandfitnessthroughoutourlives.

InkeepingwithourNaturalExercisegoals,dailywalkingandregularcalisthenicscombine
togreatlyandoptimallyimproveourphysicalconditioningandstamina.Theyfosternew
awarenessandmasteryofournaturalphysiologicalandpsychologicalhealth.They
expandourinteractionandconnectionwithoursurroundingsandthelargernatural
world.Andtheyenrichandevencreatenewspaceandmotivationforotheressential
activitiesofhealthyhumanlife.

Walkingandcalisthenicsinvolvenaturalhumanmovementandareconsistentwiththe
NaturalExerciseprincipleswehaveintroduced.Theyarehighlyflexibleformsofexercise
too,onesthatmostofuscanperformthroughoutourlivesandatmanylevelsofduration
andintensity.Becauseoftheirstronglinktoournaturalhumanactivitypatternsand
wholebodymovementefficiency,theregularpracticeofwalkingandcalisthenics
allowsustospendaslittleasanaverageofaboutfortyminutesadayinexercise,while
stillachievingessentialnaturalconditioningandenhancementofourlifelonghealthand
fitness.

DetailedoverviewsofHumanaNaturaswalkingandcalisthenicspracticesareprovidedin
thenexttwopartsoftheprogram,includingstepbystepinstructionsandphotosforall
ofourcalisthenicsexercises.

SupportasyouexploreNaturalExercise
IfyouhavequestionsonNaturalExercise,noworinthefuture,pleasecontact
HumanaNaturassupportstaffviatheContactUslinkonourwebsiteanytime.

HumanaNaturaCalisthenicsGuideVersion3.4 6

WeencourageyoutoexploreHumanaNaturasNaturalExercisetechniqueforyourself
andtoseehoweasilyandnaturallyourexercisepracticescanbecomeanintegraland
enrichingpartofyourdailylife.Youwillquicklyappreciatethepowerofourapproachto
ensureessentialnaturalconditioningenhancingourhealthandfitness,promotingnew
healthperspectivesandwellbeing,andincreasingourpersonalconnectiontoothersand
theworldaroundus.

OnceyouhavebegunNaturalEating,bringingNaturalExercisetoyourlifeisthenext
essentialstepintheHumanaNaturanaturalhealthsystemfortransformingyourpersonal
healthamidmodernlife.Aswehavesuggested,NaturalExercisecanhelptofostera
remarkablenewandopenendedlifelongmovementtowardprogressivepersonalhealth,
vitality,andqualityoflife.

ThetechniqueofNaturalExerciseisdesignedtocomplementandbuildonourfirst
foundationaltechniqueofNaturalEating,augmentingitandgreatlyenhancingour
health.NaturalExerciseisalsointendedtohelpusdeveloptheneededmomentum,and
personalstrengthandfortitude,toapproachthemorefarreachingchallengeofrestoring
andthenprogressivelyincreasingournaturalhealthacrossthetotalityofourlives.

Thisimportantandwiderangingmodernchallengeisembodiedinthethird
HumanaNaturatechniqueofNaturalLiving.

HumanaNaturaCalisthenicsGuideVersion3.4 7

CalisthenicsOverview

Whenweobserveanimalsinnature,wecanseethatmostarephysicallyactiveforhours
eachdaywalking,running,climbing,jumping,flying,swimming,playing,fightingamid
theirnaturalpatternsoffeeding,socializing,mating,anddefense.

Thisgeneralactivity,andhighproficiencyinoneormoreofthespecificactivities
mentioned,isusuallyessentialforeachspeciessurvival,andforongoingmaintenance
anddevelopmentofitsevolutionaryniche.

Aswehavediscussedintheprogram,itisthroughthisnaturalactivity,incombination
withanaturaldietandotheraspectsofnaturallife,thatanimalsachievenatural
conditioningandmaintainthemselvesathighlevelsofhealthandvitalityforall,ornearly
all,theirlives.

Ourneedforaddedactivity
Thisnaturalneedforvariedandperiodicallydemandingphysicalactivityofcourseapplies
equallytohumanbeings.Likeallotheranimalsonourearth,werequireaspecificrange
andintensityofactivity,correspondingtoorconsistentwithournaturalevolutionary
lineage,ifwearetoachievenaturalconditioningandsustainournaturalfitnesslevels.

Inthisway,weachieveandmaintaintherobustlevelsofhealthandadaptivenessthat
representournaturallyhealthystateashumans.Ontheotherhand,withoutthisactivity
eitherdirectlyinitsoriginalnaturalformsorthroughexercisesdesignedtoreplicate
andoptimizeournaturalphysicalactivitypatternsourhealthandfitnessquicklysuffer,
andwesoonbegintoliveatdiminishedlevelsofpersonalvitalityandqualityoflife.This
ideacanbeeasilyandquicklyvalidatedinpractice.

Observationsofotheromnivorousprimatesinthewild,suchaschimpanzeesandnotably
plainsdwellingbaboons,suggestthatthesereasonablyclosecousinstohumansspend
aboutathirdoftheirtimesleeping,andthendividetheirwakingtimebetween1)natural
activitiesassociatedwithfindingfoodormovingtonewencampments,and2)socializing
andmaintainingorderandcohesivenesswithintheirgroups.

Occasionally,ourprimatecousinsmustrunfromorchaseawayapackofhungrycatsor
dogs,ordealwiththreatsfromstilllargerandoftenquitebelligerentanddangerous
grazinganimals.Itisbothimpressiveandinsightfultowatchtheselessadvancedbut
relatedprimatespeciesmobilizeandcooperatetomeetthesenaturalchallenges.

TheseregularepisodesonthesavannahsofAfricasuggestnotjustthefullscopeand
periodicintensityofourhumanactivitypatternsinnature,butalsothefundamentally
socialandcooperativenatureofallprimatelifeinthewild.Observingthislife
underscoresabasictruthofzoologicalandanthropologicalsciencethatnatureaffords
HumanaNaturaCalisthenicsGuideVersion3.4 8

noindependentindividuallifetoprimates,includinghumans,inournaturalevolutionary
niche.Innature,weare,firstandalways,socialandcooperativeanimals.

Forhumans,nomadicandpredatorywalkingwasanintegralpartofourearlierlifein
nature.Aswehavediscussed,walkingiscorrectlyunderstoodasourdominantphysical
activityandformsthecentralcomponentofournaturalconditioningneeds(and
thereforeHumanaNaturasNaturalExercisetechnique).

Butmanyoftheotheractivitiesmentionedabovearealsopartofournaturallife,and
humansnaturallyshareinmostoftheactivitiesofotheromnivorousprimates.These
activitiesspecificallyincludeforaging,climbing,playing,wrestling,fighting,courtshipand
reproduction,andchildrearing.Inaddition,humanshavespecialnaturalactivitiesthat
areuniquetousandreflectourgeneraladvancementasaspeciesoverotherprimates.
Theseincludethefineandgrossmotoractivitiesinvolvedintoolmakingandtooluse,
danceandmusicmaking,andactivitiesrelatedtoorganizedhunting.

Forthisreason,weallneedtodeliberatelyincorporateotherphysicalactivitiesor
exercisesintoourmodernlivestoday,inadditiontodailywalkingandhiking,ifweareto
ensurecomplete,balanced,andoptimalnaturalconditioningandassureournatural
health.Inthisway,wecansufficientlyreproduceandevenimproveuponournatural
humanactivitypatterns,achievecompletenaturalconditioning,andrealizeimpressive
andoftensurprisinglevelsofphysicalfitnessasaresult.

Walkingsnaturalcomplement
Thereareofcourseanumberofpotentialexercisepracticeswemightaddto
HumanaNaturascorerecommendationofdailywalkingandhikingtopromoteenhanced
fitnessandachieveanoptimalnaturalconditioningregime.Weencourageyouto
considerwhatotherexercisesmightbestfurtheryourownquestforprogressivehealth
andqualityoflife,andwhichonesbesttakeadvantageofthesettingandcircumstances
thatareyourlifetoday.

IndesigningtheHumanaNaturaPersonalHealthProgram,weconsideredquitecarefully
whatformsofexercisewouldbestcomplementaNaturalExerciseprogrambased
principallyondailywalking.Inkeepingwithourexerciseprinciplesandgoals,we
evaluatedvariousoptionstoachieveanefficient,flexible,sustainable,andoptimal
companionexerciseregimethatwouldharmonizewithdailywalkingandservethevast
majorityofpeopleusingtheHumanaNaturasystem.

Ourevaluationconsideredwhichexercisesarereadilypracticedatdifferentlevelsand
throughoutourlives.Anditconsideredhowdifferentexercisemethodsnaturallyfitinto
ourlargerandoverarchingprogramgoalofprogressivenaturallife.

Ashighlightedearlierinthissectionoftheprogram,thecalisthenicsexercisesthatfollow
areHumanaNaturasresponsetothesevariedandimportantconsiderationsregarding
optimalnaturalconditioningandhealthpromotion.Thesecalisthenicsexercisesare
HumanaNaturaCalisthenicsGuideVersion3.4 9

intendedtoprovideanoptimallybalanced,sufficientlyandflexiblydemanding,andhighly
efficientcomplementtothepracticeofdailywalking.

Combinedwithwalkingorhiking,thecalisthenicsexercisesallowustosystematically
exerciseourentirebodyandachievecompletenaturalconditioninginasurprisinglyshort
amountoftime.Formostofus,acalisthenicsworkoutwillbedone35daysperweekand
eachworkoutwilllastfrom1030minutes.

ThewordcalisthenicscomesfromtheGreekwordskallosforbeautyandthenosfor
strength.Calisthenicsareanold,generallysimple,andremarkablyeffectivewayto
promotenaturalhumanconditioningandfitness.Calisthenicsareinfactoneofthegreat
healthpromotingproductsofearliercivilizedlife.Likethemoretimeconsumingpractice
ofHathaYogaofsouthernAsiaandthelessphysicallydemandingpracticeofTaiChiof
easternAsia,whencombinedwithdailywalking,moderncalisthenicsprovideabalanced,
complete,anddirectmeansofensuringnaturalconditioningamidstmodernlife.

Asyouwillsoonlearnthroughtheirregularpractice,calisthenicsexercisesdoindeed
bringbothnaturalhumanbeautyandstrengthtous,evenatonlyamoderatelevelof
intensity.Calisthenicsgreatlyenhanceourphysicalfitnessandstamina,andmarkedly
increaseourpersonalvitalityandoverallpreparednessforlife.

Whencalisthenicsexercisesarestructuredandperformedcorrectly,andcombinedwith
dailywalking,theyensurethatweachievecompletenaturalconditioningandallfourof
thephysicalfitnessexercisegoalsintroducedwithonlyamodestcommitmentofour
time:1)aerobicconditioning,2)strengthening,3)improvedflexibility,and4)increased
agilityorcoordination.

ThereareatotaloftwentyoneexercisesinHumanaNaturascomprehensiveand
globallyrecognizedcalisthenicsprogram,dividedintofourexercisegroups:

SixCoreexercisesoursixCoreexercisesprovideabasicbutstillquiterigorous
workoutofourentirebodytopromotenaturalconditioning.OurCoreexercises
canbeperformedonaneardailybasis,whetheryouarejustbeginning
calisthenics,wantongoingexerciseandconditioningatthislevel,orareusingthem
asafoundationforothercalisthenicsexercisesattheIntermediateandAdvanced
levels.

EightIntermediateexercisesasyourphysicalconditioningimproves,youcanadd
someorallofoureightIntermediateexercisestotheCorecalisthenicsgroupon
anygivendaytoincreaseyournaturalconditioningandaddvarietytoyour
calisthenicspractice.

FourIntermediateAdvancedexercisesasyoudevelopcalisthenicsmasteryat
theIntermediatelevel,youcanaddsomeorallofourfourIntermediateAdvanced
HumanaNaturaCalisthenicsGuideVersion3.4 10

exercisestotheCoreandIntermediategroups.Eachoftheseexercisesbeginsatan
IntermediatelevelandthenhasoneormorevariationsattheAdvancedlevel.

ThreeAdvancedexerciseswithfurtherimprovementinyourleveloffitnessand
asyourmasteryofcalisthenicsextendsbeyondtheIntermediatelevel,youcanadd
someorallofourthreeAdvancedexercisestoyourcalisthenicsroutineonany
givenday.

Assuggestedbefore,onceyoubecomeconditionedtotheintensityanddemandsof
HumanaNaturascalisthenicsexercisesandtheseexercisesareextremelyintenseand
challengingatfirstformostpeoplethebasicCoreprogramwilltakeabouttenminutes
toperform.

Thefullroutineoftwentyoneexercisestakesanhourormore,onceagaindependingon
yourleveloffitnessandfamiliaritywiththeexercises,butpleasenotethatthefull
programisnormallynotdoneinasingledayorworkout.Thisisduebothtotheamount
oftimeinvolvedandthedesirabilityofdaytodayexercisevariabilityforoptimalnatural
conditioning.

AswewilldiscussinmoredetailinourCalisthenicsGuidelines,itisbettertovaryor
alternateourselectionofcalisthenicsexercises,practicingfewerexercisesmoredeeply
eachtimewedoacalisthenicsworkout,andensureadequaterestandrecoverybetween
workouts.

WhileitisnotnecessaryorevendesirabletodothefullHumanaNaturacalisthenics
routineinasingleworkout,youshouldatleastdotheentireCoreworkoutwheneveryou
docalisthenics,addingwhateverselectionofnonCoreexercisesyouwant.

MostHumanaNaturanaturalhealthpractitionersregularlyvarytheirmixofnonCore
exercisesineachcalisthenicsworkout,allowingincreasedenjoyment,optimal
conditioning,andgreatertimeefficiencybalancingourexercisepracticeswithother
healthgoalsandlifeopportunities.

Ournaturalpersonalpower
Asyoubeginourcalisthenicsexercises,youwillnoticethatthereisnouseoffreeweights
inthecalisthenicsworkoutorelsewhereintheHumanaNaturatechniqueofNatural
Exercise.

Thereasonforthisisthattheuseofweights,andespeciallyweightliftingmachines,is
generallynotconsistentwithourprinciplesandgoalsforNaturalExercise.Yourown
body,bodyweight,andwholebodyexercisespresentedareallthatarerequiredin
HumanaNaturascalisthenicsprogram.Thismakestheprogramnotonlysimplerand
morenatural,butalsomoreportable,flexible,timeefficient,andmuchlessexpensive
thantraditionalweightliftingprogramsandmachinebasedfitnessclubs.

HumanaNaturaCalisthenicsGuideVersion3.4 11

Forpeopleinterestedinexercisescience,HumanaNaturasadvocacyofwholebody
movementsandexclusiveuseofnaturalbodyweightisimportant.Itisworthnotinghere
thatmostweightliftingexercisesandresistancemachinesseektoworkdistinctmuscle
groupsinisolation.Thisapproachiscontrarytoouremphasisonwholebodyexercise,
whichisafarmoreefficientapproachtoconditioningaswehavediscussedandoneof
HumanaNaturaskeyprinciplesofNaturalExercise.

Asyouwilllearninpractice,wholebodyexerciseisamuchmorenaturalandeffective
waytofosterusablestrength,stamina,flexibility,andagility.Ifyouliftweightstoday,or
haveinthepast,youwillquicklyunderstandthepower,relativeefficiency,andmany
advantagesofthewholebodyapproachtoexercise,onceyoubeginourcalisthenics
program.

ForallHumanaNaturahealthpractitioners,wewouldaddherethatweightlifting,and
reallyallmachinebasedandtechnologyreliantformsofexercise(eventhosethatuse
wholebodymovement),implicitlyfosteramistakenandundesirableoutlookregarding
ourhealthandfitnessmoregenerally.Thisoutlookinvolvestheideathatwearenaturally
unabletoefficientlymaintainrobustnaturalhealthonourownandthroughthenormal
activitiesofourdailylives.

Practically,thepresenceandpromotionofexercisemachinesencouragesustoassume
thatthereareinevitablytimesoflowandhighhealthpromotioneachday,andeven
timesofactivehealthreductionthatmustbeoffsetthroughintensive,machinebased
therapy.Or,toputitinsimplerterms,weareledtothinkthatmodernlifeisinevitably
unhealthytosomedegreeandmustbeoffsetthroughartificialorcompensatingpractices
andtechnologies.

Conditioningwithandfornaturallife
Thisimportant,oftenunconscious,andstronglyhealthlimitingideaisonewewould
encourageyoutoexamine,onanongoingbasisinyourlifeandnaturalhealthpractice.

Inprinciple,andasapracticalchallengetoachieveamoreconsciousandhealthcentered
life,wewouldlikeyoutoconsidertheideathatourmodernlivesandnaturalhealth
promotioneffortscanbefullyintegratedwithoneanother.Bythis,wemeanthatitis
possibletoprogressivelyspendmoreandmoreofourtimeandlivesinactivitiesthatare
naturallyandactivelyhealthpromotingandlifeadvancinginthemselves.

Throughdailywalkingandregularcalisthenicsandespeciallybyobservingtheeaseand
naturalnesswithwhichwecanbegin,practice,andmovefromNaturalExerciseyou
maybegintoseeotherpossibilitiestointegrateyourlifeandhealthenhancement
activitiesintoaunifiedandsynergisticwhole.

Achievingnewawarenessofthepotentialforourdailyactivitypatternstoforman
integratedandprogressiveexpressionofournaturalhealthis,infact,acriticalimportant
HumanaNaturaCalisthenicsGuideVersion3.4 12

milestoneintheHumanaNaturaprogram,onewhichwewilldiscussingreaterdepthin
theNaturalLivingsectionoftheprogram.

Fornow,wewouldsimplyencourageyoutouseourcalisthenicsexercisesandoverall
NaturalExercisetechniqueattentivelyanddeliberately,notonlytoachievenewlevelsof
personalfitnessandvitality,buttoexploreandconsideryourpotentialforprogressive
modernlifethatisfullyanddirectlyhealthaffirmingandnaturallyvitalinallrespects.

Asyoudothis,youwillfindthatthefocusedtimeanddeepeningpracticeofyour
calisthenicsworkouts,muchlikethepracticeofenrichingdailywalks,providean
extraordinarynewopportunity.Thisopportunityisfornewlevelsofnaturalhealththat
graduallychangeandremakeyouphysically,cognitively,andemotionally,andthatinturn
prepareyouforstilllargerpossibilitiesfornewhealthpromoting,selfnaturalizing,and
lifeadvancingprogressionsinyourlife.

HumanaNaturaCalisthenicsGuideVersion3.4 13

CalisthenicsGuidelines

Unlikewalking,manypeopleareunfamiliarwithcalisthenics.Therefore,eachexerciseis
describedinstepbystepdetailintheextendedCalisthenicsWorkoutsummarythat
followsinthissectionoftheHumanaNaturaPersonalHealthProgram.

Inadditiontocarefullyfollowingtheseexerciseinstructionsandtheiraccompanying
photos,thereareseveralimportantpointstokeepinmindasyoubeginHumanaNaturas
calisthenicsprogram.Theseguidelinesareintendedtohelpensurethatyouoptimize
yourworkoutsand,asimportantly,avoidinjuryovertime:

1. Matchyourcalisthenicsroutinetoyourpersonallevelofstaminajustas
withwalking,startyourexplorationofcalisthenicsslowlyandtaketimetobuild
yourstrengthandcapacityforstrenuousexercise.HumanaNaturascalisthenics
exercisesareintenseandphysicallydemanding,evenattheCorelevel.Asyou
willimmediatelydiscoverinpractice,theexerciseslookmucheasierinthe
photographsthantheyareinreality.Evenexperiencedathletesfind
calisthenicsexerciseschallengingatfirst.Please,don'toverdoitandriskinjury,
whetheryouarejustbeginningtoexerciseorarephysicallyfitalready.Youwill
getsubstantialhealthbenefits,greatlyreduceyourriskofinjury,andthus
makemorerapidandreliableprogressinyourphysicalconditioningby
performingthecalisthenicsexercisesatamoderatelevelofintensity.Again,go
forgain,notstrainorpain.

2. Matchingofyouractivitylevelandstaminaappliesovertimeanddaytoday
justasthebodyneedsactivity,italsoneedsrest,especiallyafteradayor
seriesofdaysofrelativelyintenseexerciseoractivity.Ifyouaresoreornot
feelingatyourbest,itmightbewisetorestorscalebackyourcalisthenicsfor
thatday.YoushouldfeelnoobligationtodotheHumanaNaturacalisthenics
routineeveryday,andshouldalwaysvaryyourworkoutstomatchyour
physicalreadinessforintensiveexercise.Andbeassured,HumanaNaturas
calisthenicsexerciseswillprovideintenseactivity!

3. Ensureyoursafetyandcomfortfirstthecalisthenicsexercisescanbedone
indoorsoroutdoors,butshouldalwaysbedoneinaclean,levelareathatis
freefromdangerousobjectsandotherphysicalhazards.Theareashouldbe
welllightedandreasonablyquiet,withgoodventilation,therebynaturally
promotingattentivenessandfocus.Youshouldwearflexibleclothingthatdoes
notimpedeyourfullrangeofmotionandthatensuresyouareneitherhotnor
coldasyouexercise.Youshouldmakeorpurchaseapaddedexercisematfor
thefloorexercisesandshoulduseafriendortrainerasaspotteronallofthe
invertedandbalancingexercisesuntilyouareproficientatthese.Safetyfirst!

HumanaNaturaCalisthenicsGuideVersion3.4 14

4. Stopifyoufeelpain,discomfort,dizziness,orshortnessofbreathifyou
experiencethesesignsofoverexercisingatanytime,stopyourroutineat
once.Thenassessyourreadinessforthislevelofactivityandevenyourneed
forimmediatemedicalattention.Buildyournaturalstaminaslowlyand
carefully,andbuilditforlife.

5. Readandfollowtheexercisedirectionscarefullyproperformincalisthenics
iscriticaltosafetyandoptimalconditioning,sopaycloseattentiontoall
exerciseinstructions.Thisincludesnotesonfootandhandplacements,the
orderandmannerofbodymovements,andanyuseorsuggestionsofisometric
positionholds.Besuretobreathenaturallyasyouexercise,exhalingwith
majorexertionsandneverholdingyourbreath.Themovingexercisesshouldbe
doneatasteadypacethatmatchesyourbreathingonethatisneversofast
astobejarringorthatfeelsasifyouarehurrying.Youshouldproceeddirectly
fromexercisetoexercise,neverrushingbutalsoonlypausinglongenoughto
catchyourbreathortowalkoffthestrainofthepreviousexercise.Drinkwater
ifyoubecomethirsty.

6. DotheCoreexercisesandfollowtheoverallexerciseorderalwaystoallof
theCoreexercisesandalwayscompletealloftheexercisesyoudointheorder
theyarepresented,regardlessofwhichIntermediate,IntermediateAdvanced,
orAdvancedexercisesyoumaybeaddingonagivenday.Theorderofthe
HumanaNaturacalisthenicsexercisesisintentional,designedtoworkyour
bodyinaprogressive,complementary,andsystematicmanner.

7. WhenexercisingabovetheCorelevel,varyoralternateyourselectionofnon
Coreexercisesasmentionedbefore,therearemanyadvantagestovarying
yournonCoreexerciseselections.Oneoptiontoachievethisvariabilityisto
addthefirsthalfoftheIntermediateandAdvancedexercisesyoudotothe
Coreprogramonoddnumberedworkouts,andthenaddthesecondhalfofthe
IntermediateandAdvancedexercisesyoudototheCoreprogramoneven
numberedworkouts.ForpeopleexercisingattheAdvancedlevelandphysically
abletodoallormostofourcalisthenicsexercises,thisapproachoffersaway
todothefullHumanaNaturaworkouteverytwosessions,whileadding
diversityandreducingthedurationofyourworkouts.Anotheralternativeisto
splitthenonCoreexercisesyoudointothreegroupsandalternatethemona
threeworkoutcycle,againalwaysdoingtheCoreprogramandensuringthat
youfollowpresentedexerciseorderoverall.Yetanotheroptionistoaddthe
nonCoreexercisesyoudoeachtimemorerandomly.Thisapproachis
acceptableaslongasthepresentedexerciseorderisfollowed,alloftheCore
exercisesarealwaysincluded,andyouremainattentivetoachievingadequate
diversityinyournonCoreexercisechoicesovertime.

8. Explorevaryingthepaceofyourcalisthenicsexercisesifyouwantasyou
willseenotedintheexerciseinstructions,anotherworkoutvariation(for
HumanaNaturaCalisthenicsGuideVersion3.4 15

peopleexercisingatalllevels)istoslowthepaceofsomeofthemoving
exercises,andtoholdeachexerciserepetition(butnotyourbreath)atthe
pointofmaximumexertiontoincreaseitsisometricforceandconditioning
action.Tousethistechnique,greatlyslowthepaceofthemovingexercise
repetitionsandthenholdeachrepetitionatitsmostintensepoint(thelowest
pointofapushuporthehighestpointofasituporstomachcrunch,as
examples).Somecalisthenicspractitionersadvocatethisapproachquite
passionately,othersuseitperiodicallytobringvarietytotheirworkouts,and
someadvancedpractitionersneveroronlyrarelyexercisethiswayandenjoy
greatnaturalfitnessnevertheless.Ifyouhavetheextratime,andwantadded
variety,thisisanoptionthatallowsyoutoexploreandperhapsgetabitmore
conditioningoutofyourworkouts.Pleasenotethatsomemovingexercises
forexamplejumpingjackshaveanaturalrhythmanddonotnaturallylend
themselvestothisalternativeapproach.

9. Relaxdeeplyaftercompletingyourcalisthenicsworkoutusingatechnique
borrowedfromHathaYoga,wewouldencourageyoutorestforashorttime
aftercompletingyourcalisthenicsworkout.Whilenotrequiredoralways
possible,a510minuteperiodofdeeprelaxationimmediatelyafteraworkout
helpstorevitalizeus,andcangreatlyenhanceboththephysiologicaland
psychologicalbenefitsofourcalisthenicspractice.Deeprelaxationisideally
doneinaquietandslightlydarkenedplacewhereyoumaycomfortablyclose
youreyes.Normally,thetechniqueistolieonyourbackonamatwithyour
armsatyourside,palmsupturned,legsstraight,andfeetnaturallyfallingtothe
side.Yourgoalistorelaxyourbodyandmindcompletelyandgototheedgeof
sleepwhileremainingalert.Toaidinthis,itcanbehelpfultoobserveyour
breathordoperiodicdeepcleansingexhalations.Feelfortensionindifferent
partsofyourbodyandconsciouslyreleaseanytightnessyouencounter.Empty
yourmindofcaresandobservewithoutattendingtothethoughtsandfeelings
thatnaturallysurface.Enjoythetranquilityoftheseobservingwithoutacting
andthenaturalpeaceandpowerofsimplybeinghealthyandalive.When
ready,endyourrelaxationsessiongraduallyandenjoytheintensecalmand
composurethatcancomethroughdeeprelaxationinthisway,especiallyafter
astrenuouscalisthenicsworkout.

Byaddingregularcalisthenicstoyourdailywalkingorhiking,youwillbegintorealize
completenaturalconditioningandsignificantandevendramaticimprovementsinyour
healthandfitness.

TheseessentialHumanaNaturaNaturalExercisepractices,incombinationwithNatural
Eating,willhelpyoutoachievenewandperhapsmuchgreaterphysicalandemotional
strength,andnewenergyandfeelingsofwellbeinginyourlife.Youwillgrowmore
naturallypoisedandateaseoverall,becomingnotjustoutwardlyrevitalizedbut
personallyrenewedinimportantwaystoo.

HumanaNaturaCalisthenicsGuideVersion3.4 16

Youwillincreasinglyexperiencelifemorecloselytoournaturalstateofhealthand
fitness,andenjoythemanyqualityoflifebenefitsthatnaturalconditioningprovidestous
all,includingnewfeelingsofconfidence,clarity,connection,andpersonalfocus.

AsyouruseofourNaturalEatingandNaturalExercisetechniquesprogressesand
deepens,likelyyouwillgraduallyandevenunexpectedlybegintohaverecurringnew
ideasandperspectivesonyourself,yourhealthandqualityoflife,andtheworldaround
you.Suchideasandperspectivesreliablyemergefromandinturnencourageprogressive
improvementsinournaturalhealthandwellbeing.

Throughthesechanges,youwillbecomeincreasinglyreadyforHumanaNaturasthird
naturalhealthtechnique,NaturalLivinganditslifelongandlifewidechallengeof
progressivelyhealthierandopenendedmodernnaturallife.

HumanaNaturaCalisthenicsGuideVersion3.4 17

CalisthenicsWorkout

ThetablebelowsummarizesHumanaNaturascalisthenicsexercises.Pleaserefertothe
followingpagesfordetailedinformationonhowtoperformeachcalisthenicsexercise.

Exercise Level
1. SixWayStretch(WarmUp) Core
2. Lifts,Jacks&Twists Core
3. Toe&InstepTouches Core
4. Front&SideLunges Intermediate
5. Seats&Squats Intermediate
6. PushUps Core
7. JumpSquats IntermediateAdvanced
8. BasicSitUps Core
9. SitUpVariations IntermediateAdvanced
10. SideBridges IntermediateAdvanced
11. BackBridges Advanced
12. LegLifts&Extensions Intermediate
13. ShoulderStands Intermediate
14. HeadStands Advanced
15. HandStands Advanced
16. FrontBridges IntermediateAdvanced
17. LegBridges Intermediate
18. FrontKicks Intermediate
19. SideKicks Intermediate
20. ArmPunches Intermediate
21. BodyBalancing Core
22. SixWayStretch(WarmDown) Core
HumanaNaturaCalisthenicsGuideVersion3.4 18

1 SixWayStretch(WarmUp)
Level:Core

Startandendyourcalisthenics
workoutwiththesixwaystretch,a
seriesofmovesborrowedfrom
modernhathayoga.Thisstretchworks
allyourmajormusclegroupsand
increasesmentalfocus,andisan
efficientwayofwarmingupand
coolingdownyourbody.

Beginwithyourfeetshoulderwidth
apartandtoespointingforward,arms
atyourside,bodystraight,head
straightandlevel(Figure1).Keeping
yourarmsstraightandleadingwith
thebacksofyourhands,stretchyour
armsslowlyforward,andthenupand
backintheirfullrangeofmovement.
Whenyourarmsreachoverhead,arch
yourbackslightlyandcontinue
reachingwithyourarmsasfarbackas
youcancomfortably(Figure2).Hold
thisbackwardstretchforamoment.

Next,begintomoveyourarms
forwardinasimilarsweeping
movement,keepingyourarmsstraight
andthistimeleadingwiththepalmsof
yourhands.Straightenyourbackand
thennaturallybegintobendforward
atthewaistwiththemovementof
yourarms.Continuebendingwiththe
forwardandthendownwardsweepof
yourarmsuntilyourfingersreachyour
toesorthefloor(Figure3).Ifyoucan't
reachyourtoesatfirst,reachasfar
downyourlegsasyoucan
comfortably,butworkgraduallyto
improveyourflexibilityinthisstretch.
Holdthisforwardstretchfora
moment,andthenrollyourbody
graduallybackuptoyouroriginal
startingposition,beginningwithyour
lowerbodyandthenengagingyour
upperbody,andthistimekeeping
yourarmsatyourside(Figure1).

Pauseforamomentinthepositionin
Figure1,andthenwidenyourstance
slightlyandextendyourarmsoutto
thesideatthesametimewithaslight
jump,keepingyourbody,legsand
armsstraight,head level,andletting
Figure1 Figure2

Figure3 Figure4

Figure5 Figure6

HumanaNaturaCalisthenicsGuideVersion3.4 19

your toesnaturallypointslightly
outward(Figure4).Turnonefootout
tothesideandgraduallylowerthe
samesidearmuntilyourfingerstouch
thefloornexttotheinstepofyour
outturnedfoot.Atthesametime,
extendyourotherarmtowardthesky
andfixyoureyesonthethumbofyour
raisedhand,takingcaretokeepyour
armsandlegsstraightandtomaintain
yourbalance(Figure5).Ifyoucan't
reachtheflooratfirst,reachasfar
downyourlegasyoucancomfortably
andgraspyourleg,butworkgradually
toimproveyourflexibilityinthis
stretch.Holdthissidestretchfora
moment,andthenslowlyreverseyour
movementuntilyouarebackinyour
originalstartingposition(Figure4).
Repeatthestretchonyourotherside
foranequalperiodoftime.

Afterpausingforamomentinthe
positioninFigure4,againturnone
footouttotheside,andthistime
graduallyloweryouroppositearm
towardthatfoot,twistingatyour
waist,untilyourfingerstouchthe
flooronthefarsideofyourout
turnedfoot.Atthesametime,extend
yourotherarmtowardtheskyandfix
youreyesonthethumbofyourraised
hand,takingcaretokeepyourarms
andlegsstraightandmaintainingyour
balance(Figure6).Ifyoucan'treach
theflooratfirst,reachasfardown
yourlegasyoucancomfortablyand
graspyourleg,butworkgraduallyto
improveyourflexibilityinthisstretch.
Holdthissidetwistforamoment,and
thenslowlyreverseyourmovement
untilyouarebackinyouroriginal
startingposition(Figure4).Repeatthe
stretchonyourothersideforanequal
periodoftime.

Afterpausingforamomentinthe
positioninFigure4,returntothe
positioninFigure1withaslightjump
andtakeseveralbreaths.This
completesthesixwaystretch.Youcan
dothesixwaystretchanytimeyou
wantitisagreatwaytoreenergize
yourbodyaftereitherextended
activityorinactivity.Asavariation,
youcandothebackwardandforward
stretcheswithyourfeettogetheror
withyourfeetwideapart.Each
variationgivesyouaslightlydifferent
fullbodystretch.
HumanaNaturaCalisthenicsGuideVersion3.4 20

HumanaNaturaCalisthenicsGuideVersion3.4 21

2 Lifts,Jacks&Twists
Level:Core

Afterthesixwaystretch,entermore
deeplyintoyourcalisthenicsroutine
withacombinationofleglifts,
jumpingjacks,andbodytwists.
Together,theseexercisesprovidea
goodinitialworkoutofyourbodyand
prepareyouformoreintenseexercise.

LEGLIFTS
Todoleglifts,beginbystandingwith
yourfeetshoulderwidthapart,back
andlegsstraight,headlevel,arms
bent,andhandsinfistsatyourwaist.
Next,liftonekneeupashighasyou
canwithoutlosingyourbalance
(Figure7).Returnyourfoottothe
groundandrepeatthesame
movementwiththeotherleg.
Continuethisexercise,alternating
legs,untilmoderatelywindedorabout
aminute,whichevercomesfirst,to
completetheset.Do13setsofleg
lifts.

VARIATIONS:Thereareseveral
variationsonthebasicleglift.One
variationistodomultipleliftswith
onelegbeforeswitchingsides.Ifyou
domultipleliftswithoneleg,another
variationistokeepyourmovingleg
offofthefloor(returningyourfoot
closetobutnottouchingtheground
orslightlybehindyourbody).With
eitherofthesevariationsorwiththe
basicleglift,afurthervariationisto
intensifythisexercisebyraisingand
keepingyourarmsoverheadand
palmsfacingeachother(Figure8).Yet
anothervariationfromthepositionin
Figure8istobendyourelbowsand
loweryourhandstowardthekneeof
yourliftinglegandtothenreverse
yourmovementsasyoulowertheleg.
Allofthesevariationsgiveyouamore
intenseworkout,promotingbalance
andmidbodymusclestrength.

JUMPINGJACKS
Todojumpingjacks,beginbystanding
withyourfeeteithertogetheror
slightlyapart,armsatyoursides,
handsinfists,andheadstraightand
Figure7 Figure8

Figure9 Figure10

Figure11 Figure12

HumanaNaturaCalisthenicsGuideVersion3.4 22

level(Figure 9).Jumpslightly,while
simultaneouslyspreadingyourlegs
outtoashoulderwidthstance,
landingontheballsofyourfeet,while
quicklyswingingyourarmsouttothe
sideandthenoverheadinanarc,so
thatyouendupinthepositionshown
inFigure10.Withoutstopping,jump
slightlyagainandreversethis
movement,returningtoyouroriginal
startingposition(Figure9).This
completesonejumpingjack.Continue
thisexercisewithoutstoppinguntil
youaremoderatelywindedorabouta
minute,whichevercomesfirst,to
completetheset.Do13setsof
jumpingjacks.

BODYTWISTS
Todobodytwists,beginfroma
standingpositionandthentakea
normalstepforwardwithoneleg,
takingcaretokeepyourbalance,
whilemovingthesamesidearm
forwardandtheoppositesidearm
backward,sothatyouendupinthe
positioninFigure11.Pausefora
momenttomakesureyouare
balancedandcomfortableinthis
position.Next,jumpslightlyand
reverseyourpositioninmidairsothat
yourotherlegandarmarenow
forward,usingatwistingorshuffling
movement,landingontheballsof
yourfeet,andtakingcarenottolose
yourbalance(Figure12).Thisjumping
movementcompletesonebodytwist.
Continuethisexercise,alternating
backandforthwiththesamejumping
movementwithoutstoppinguntilyou
aremoderatelywindedorabouta
minute,whichevercomesfirst.When
youaredone,reverseyour
movementstoreturntoastanding
positiontocompletetheset.Do13
setsofbodytwists.Asavariationon
thebodytwist,youcanexperiment
withawiderstanceandlargerarm
movements,andwithafasteror
varyingpace,toincreasetheintensity
oftheexercise.
HumanaNaturaCalisthenicsGuideVersion3.4 23

3 Toe&InstepTouches
Level:Core

Toeandinsteptouchesaregreat
exercisesforstrengtheningand
promotingflexibilityinyourlowerand
midbody,buttakecareatfirstnotto
strainyourback.

TOETOUCHES
Todotoetouches,beginbystanding
withyourfeetfacingforwardand
slightlyapart,armsatyoursides,back
andlegsstraight,andheadstraight
andlevel(Figure13).Gentlyrollyour
backforward,lettingyourarmsand
headfallforwardwithgravity,until
yourfingerstouchyourtoesorthe
groundinfrontofyourfeet(Figure
14).Thismovementshouldbea
controlledone,beginningbybending
yourupperbodyandthenyourlower
body,sothatyoudonotoverextend
yourupperbodyfromyourmidline.If
youcan'treachyourtoesatfirst,
reachasfardownyourlegsasyoucan
comfortably.Afterabriefmoment,
reversethiscontrolledrolling
movement,thistimebeginningwith
yourlowerbodyandthenengaging
yourupperbodyuntilyouarebackin
youroriginalstartingposition(Figure
13).Thiscompletesonetoetouch.
Continuethisexercisewithout
stoppinguntilyouaremoderately
windedoraboutaminute,whichever
comesfirst,tocompletetheset.Do1
3setsoftoetouches.Asavariation,
youcandotoetoucheswithyourfeet
togetherorwithyourfeetfurther
apart.Eachvariationgivesyoua
slightlydifferentworkoutofyourback
andglutealareas.

INSTEPTOUCHES
Todoinsteptouches,beginby
standingwithyourfeetslightlymore
thanshoulderwidthapartandtoes
pointingslightlyoutward,arms
extendedtoyoursidesandparallelto
thefloor,palmsdown,headstraight
andlevel(Figure15).Bendforwardat
yourwaistandbringthefingersofone
handtotheinstepoftheopposite
foot,turning yourupperbodyand
Figure13 Figure14

Figure15 Figure16

HumanaNaturaCalisthenicsGuideVersion3.4 24

makingasweepingmovementofthis
hand,keepingyourarmsandlegs
straightbutnotlocked,and
simultaneouslyraisingyourotherarm
tothesky(Figure16).Yourback
shouldberoughlyparallelandyour
raisedarmroughlyperpendicularto
theground.Ifyoucan'treachyour
instepatfirst,reachasfardownyour
legasyoucancomfortably.Aftera
briefmoment,reversethiscrossbody
sweepingmovementandreturnto
youroriginalstartingposition(Figure
15).Thiscompletesoneinsteptouch.
Immediatelyrepeatthemovement,
thistimebringingyourotherhandto
theoppositeinstep,raisingyour
oppositearmtothesky,andthen
returningtoyourstartingposition.
Continuethisexerciseuntilyouare
moderatelywindedoraboutaminute,
whichevercomesfirst,tocomplete
theset,alternatingsideseachtime
andtakingcarenottoexercisetothe
pointofdizziness.Do13setsofinstep
touches.
HumanaNaturaCalisthenicsGuideVersion3.4 25

4 Front&SideLunges
Level:Intermediate

Frontandsidelungesprovide
excellentconditioningofyourmid
andlowerbody.

FRONTLUNGES
Todofrontlunges,beginbystanding
withyourfeetfacingforwardand
slightlyapart,backandlegsstraight,
armsbentandhandsatyourhips,and
headstraightandlevel(Figure17).
Next,whiletakingcarenottolose
yourbalance,takeagenerousstep
forwardwithoneleg,bendingatthe
kneewithyourforwardsteppingleg,
loweringyourbody,andlettingyour
backfootcomeuponitstoes.Come
toastopwithyourforwardleg
formingasclosetoaninetydegree
angleasyoucancomfortably,while
stillbeingabletoeventuallyreturnto
yourstartingpositionwithasingle
backwardstep.Wheninthefront
lunge,yourforwardfootshouldbe
flat,pointingaheadandinlinewith
yourknee,withyourbacklegas
straightaspossible.Ensurethatyour
backisstraight,yourhipsaresquare
toyourbodyline,andyourheadis
straightandlevel(Figure18).

Holdthispositionforamoment,
ensuringgoodformandbalance.
Then,reverseyourmovements,taking
caretostaybalancedandnottokick
yourbacklegwithyourfrontheel,and
returntoyouroriginalstarting
position(Figure17).Thiscompletes
onefrontlunge.Continuethis
exercise,alternatinglegseachtime
withoutstoppinguntilyouare
moderatelywindedoraboutaminute,
whichevercomesfirst,tocomplete
theset.Experimentwiththelengthof
yourlungessothatyouachieve
optimalcontrolandfluidityof
movement.Do13setsoffront
lunges.

VARIATIONS:Youcandofrontlunges
withyourarmsbeginningand
remainingoverheadduringthelunge
(Figure19),aslongasyoucanstay
Figure17 Figure18

Figure19 Figure20

Figure21 Figure22

HumanaNaturaCalisthenicsGuideVersion3.4 26

balancedandincontrolofyour
movements.Youcanexperimentwith
holdingeachlungeforafewseconds
orwithvaryingyourpacetoincrease
theintensityoftheexercise.Youcan
alsodomorethanonelungewiththe
samelegbeforealternatingsides,but
doensurethatyoudothesame
numberandpatternoflungeswith
bothlegsineachset.Worktoenter
andstaydeeplyineachfrontlunge,
increasingyourstrengthandflexibility.

SIDELUNGES
Todosidelunges,beginbystanding
withyourfeetslightlymorethan
shoulderwidthapartandtoes
pointingslightlyoutward,armsbent
andhandsinfistsoneachsideofyour
head,bodyandlegsstraight,andhead
straightandlevel(Figure20).When
youareready,bendoneleguntilthe
kneeisataboutaninetydegreeangle,
shiftyourweighttothatleg,andlower
yourbodyintoasidelunge(Figure
21),keepingyourbackstraightand
headlevel,youroppositelegas
straightaspossible,andbothfeetflat
ontheground.Holdthispositionfora
momentandthenreverseyour
positiontotheoppositeside,without
returningtoyouroriginalstarting
position.Thismovementshould
primarilybetotheside,ratherthanup
anddown.Thiscompletesoneside
lunge.

Continuethisexercise,alternating
sideswithoutstoppingorreturningto
theoriginalposition,untilyouare
moderatelywindedoraboutaminute,
whichevercomesfirst,andthen
returntoyouroriginalstarting
position(Figure20)tocompletethe
set.Experimentwiththewidthofyour
initialstanceandfootplacementso
thatyouachieveoptimalcontroland
easeofmovement.Do13setsofside
lunges.

VARIATIONS:Forvariations,youcan
dosidelungeswithyourarms
overheadandpalmsfacingone
anotherduringtheinitialsidelunge
andalternatingsidetoside
movements(Figure22),aslongasyou
canremainbalancedandincontrol.
Youcanexperimentwithholdingeach
lungeforafewsecondsorwith
varyingyourpacetoincreasethe
HumanaNaturaCalisthenicsGuideVersion3.4 27

intensityoftheexercise.Workto
enterandstaydeeplyineachside
lunge,increasingyourstrengthand
flexibility.

HumanaNaturaCalisthenicsGuideVersion3.4 28

5 Seats&Squats
Level:Intermediate

Seatsandsquatsaresimilarexercises,
butworkslightlydifferentmuscles.In
seats,yourfeetremainflatonthe
groundandtheexerciseisprimarily
focusedintheglutealarea.Insquats,
yourheelsriseoffthefloorasyou
enterthesquatandtheexerciseis
primarilyfocusedintheupperlegs.

SEATS
Todoseats,beginwithyourfeetflat,
facingforwardandslightlyapart,arms
straightandatyoursides,backand
legsstraight,andheadstraightand
level(Figure23).Keepingyourfeetflat
ontheground,bendbothkneesand
sitdownasfarasyoucomfortably
can,takingcarenottoloseyour
balance,whileraisingyourarmsina
sweepingmovement,palmsdown,
untilyourarmsareparalleltothe
ground(Figure24).Holdtheseat
positionforamomentandthen
reverseyourmovement,returningto
youroriginalstartingposition(Figure
23).Thiscompletesoneseat.Continue
thisexercisewithoutstoppinguntil
youaremoderatelywindedorabouta
minute,whichevercomesfirst,to
completetheset.Do13setsofseats.

VARIATIONS:Forseatvariations,you
candothisexercisewithyourarms
overheadandpalmsfacingone
anotherbeforeandduringtheseat
(Figure25),aslongasyoucanremain
balancedandincontrol.Youcan
experimentwithholdingeachseatfor
amomentandwithvaryingyourpace
toincreasetheintensityofthe
exercise.Youcanalsovaryyourfoot
positioningtogetaslightlydifferent
exerciseyourfeetshouldalways
pointforward,butcanbeclose
together,shoulderwidth,oreven
wideapart.Worktoenterandstay
deeplyineachseat,increasingyour
strengthandflexibility.

SQUATS
Todosquats,beginwithyourfeetflat,
facingforwardandslightlyapart,arms
Figure23 Figure24

Figure25 Figure26

Figure27 Figure28

HumanaNaturaCalisthenicsGuideVersion3.4 29

straightandatyoursides,backand
legsstraight,andheadstraightand
level(Figure26).Lettingyourheels
riseupfromtheground,bendboth
kneesandsquatdownasfarasyou
comfortablycan,takingcarenotto
loseyourbalance,whileraisingyour
armsinasweepingmovement,palms
down,untilyourarmsareparallelto
theground(Figure27).Holdthesquat
positionforamomentandthen
reverseyourmovement,returningto
youroriginalstartingposition(Figure
26).Thiscompletesonesquat.
Continuethisexercisewithout
stoppinguntilyouaremoderately
windedoraboutaminute,whichever
comesfirst,tocompletetheset.Do1
3setsofsquats.

VARIATIONS:Forsquatvariations,you
candothisexercisewithyourarms
overheadandpalmsfacingone
anotherbeforeandduringthesquat
(Figure28),aslongasyoucanremain
balancedandincontrol.Youcan
experimentwithholdingeachsquat
foramomentandwithvaryingyour
pacetoincreasetheintensityofthe
exercise.Youcanworktoriseupmore
fullyonyourtoesduringthesquat,
againaslongasyoucanmaintainyour
balance.Youcanalsovaryyourfoot
positioningtogetaslightlydifferent
exerciseyourfeetshouldalways
pointforward,butcanbeclose
together,shoulderwidth,oreven
wideapart.Worktoenterandstay
deeplyineachsquat,increasingyour
strengthandflexibility.
HumanaNaturaCalisthenicsGuideVersion3.4 30

6 PushUps
Level:Core

Pushupsareaprincipalexercisefor
conditioningourarmsandupper
body.Therearetwogeneralformsof
pushups,basicandfull,eachapplying
differentamountsofourweighttothe
upperbody.

BASICPUSHUP
Todoabasicpushup,beginwithyour
hands,knees,andfeetontheground,
armsstraightandshoulderwidth
apart,fingerstogetherandpointingin
linewithyourbody,backstraightand
level,headfacingthegroundand
level,feettogetherandrestingon
yourtoes(Figure29).Then,bendyour
elbowsandgentlyloweryourface
towardtheground,stoppingbefore
yourfacetouchestheground,while
keepingyourbackstraightandletting
yourtoesrisenaturallyofftheground
(Figure30).Holdthispositionforat
leastseveralsecondsandthenreverse
yourmovement,returningtoyour
originalstartingpositionforamoment
(Figure29).Thiscompletesonebasic
pushup.Continuethisexercise
withoutstoppinguntilyouare
moderatelywindedoraboutaminute,
whichevercomesfirst,tocomplete
theset.Do13setsofbasicpushups.
Worktodevelopyourstrengthsothat
youcandothefullpushup.

FULLPUSHUP
Todoafullpushup,beginwithyour
handsandfeetontheground,arms
straightandshoulderwidthapart,
fingerstogetherandpointinginline
withyourbody,backandlegsstraight
andlevel,headfacingthegroundand
level,feettogetherandrestingon
yourtoes(Figure31).Then,bendyour
elbowsandgentlyloweryourface
towardtheground,stoppingbefore
yourfaceandbodytouchtheground,
whilekeepingyourbackandlegs
straight(Figure32).Holdthisposition
foratleastseveralsecondsandthen
reverseyourmovement,returningto
youroriginalstartingpositionfora
moment(Figure31).Thiscompletes
Figure29 Figure30

Figure31 Figure32

HumanaNaturaCalisthenicsGuideVersion3.4 31

onefullpushup.Continuethis
exercisewithoutstoppinguntilyou
aremoderatelywindedorabouta
minute,whichevercomesfirst,to
completetheset.Do13setsoffull
pushups.

VARIATIONS:Inadditiontochanging
thepaceofyourpushupsandthe
timeholdingyourbodyatthebottom
ofthepushupmovement,anumber
ofvariationsonthefullpushupare
possibletoeitherincreasethe
intensityoftheexerciseortowork
slightlydifferentmuscles.One
variationistodopushupswithyour
handsandfingerspointingninety
degreesawayfromyourbodyline.
Anothervariationistodopushups
withyourhandsandfingerspointing
ninetydegreesintoyourbodyline.A
thirdvariationistodopushupswith
yourhandseitherfurtherapartor
morecloselytogether.Afourth
variationistodopushupswithyour
feetapartratherthantogether.Afinal
variationistodopushupsrestingon
yourfingertipsratherthanyourfull
hands.Takentogether,these
variationscreatequiteanumberof
alternativeformsofthisimportant
exercise.

HumanaNaturaCalisthenicsGuideVersion3.4 32

7 JumpSquats
Level:IntermediateAdvanced

Jumpsquatsprovideintensive
conditioningofthelegsandback,and
withadvancedvariations,canbeused
torigorouslyexercisetheentirebody.
Therearetwogeneralformsofjump
squats,partialandfull,eachaffording
differentlevelsofexerciseintensity.

PARTIALJUMPSQUAT
Todoapartialjumpsquat,beginina
crouchedposition,kneesbent,feet
slightlyapartwithyourheelsoffthe
ground,armsatyoursideandreadyto
balanceyourselfasneeded,back
straightandlevel,headfacingforward
andlookingatthegroundinfrontof
you(Figure33).Whenyouareready,
standupstraight,risinguponyour
toesandextendingyourarms
overhead,makingsureyoustay
balancedanddonotexperiencelight
headedness(Figure34).Holdthis
positionforamomentandthenslowly
reverseyourmovement,returningto
youroriginalstartingpositionfora
moment(Figure33).Thiscompletes
onepartialjumpsquat.Continuethis
exercisewithoutstoppinguntilyou
aremoderatelywindedorabouta
minute,whichevercomesfirst,to
completetheset.Endinastanding
position.Do13setsofpartialjump
squats.Worktodevelopyourstrength
andbalancesothatyoucandothefull
jumpsquat.

FULLJUMPSQUAT
Ifyouarecomfortableinthepartial
jumpsquat,youcanmoveontodo
thefulljumpsquat.Todoafulljump
squat,begininacrouchedposition,
kneesbent,feetslightlyapartwith
yourheelsofftheground,armsat
yoursidesandreadytobalance
yourselfasneeded,backstraightand
level,headfacingforwardandlooking
atthegroundinfrontofyou(Figure
33).Whenyouareready,jump
straightupintotheairinasingle
movement,risingupfromyourtoes
andextendingyourarmsoverhead,
makingsureyoustaybalancedinyour
Figure33 Figure34

Figure35 Figure36

Figure37

HumanaNaturaCalisthenicsGuideVersion3.4 33

jumpandlanding,andmakingsure
youdonotexperiencelight
headedness(Figure35).Afteryou
land,reverseyourmovement,
returningtoyouroriginalstarting
positionforamoment(Figure33).This
completesonefulljumpsquat.
Continuethisexercisewithout
stoppinguntilyouaremoderately
windedoraboutaminute,whichever
comesfirst,tocompletetheset.End
inastandingposition.Do13setsof
fulljumpsquats.

VARIATIONS:Inadditiontochanging
thepaceandintensityofyourjump
squats,onceyouaredoingthefull
jumpsquatanumberofadvanced
variationsarepossibletoeither
increasetheintensityoftheexercise
ortoworkagreaternumberof
muscles.Onevariationistoinserta
quickjumpbacktoanupperpushup
position(Figure36).Todothis,from
thesquatposition(Figure33)place
yourhandsonthegroundinafull
pushuppositionandkickbackyour
legsuntilyouareinanupperfullpush
upposition,maintaininggoodpushup
form.Thenjumpback,reversingyour
movementandreturningtothesquat
position(Figure33).Next,dothefull
jumpsquat(Figure35)andthen
returntoyouroriginalstaringposition
(Figure33).Thissetofmovesis
commonlycalledaburpeeorsquat
thrust.Afurtheradvancedvariationis
toaddafullpushup(Figure37)after
movingtotheupperpushupposition
(Figure36)andbeforereturningtothe
squatposition(Figure33).

Anotherandquiteadvancedvariation
istodoafulljumpingjackwhilein
midairinthepositioninFigure35,
afterenteringthefulljumpfromthe
squatposition(Figure33).This
variationrequiresyoutoachieve
significanttimeintheair,while
keepingyourbalanceduringthefull
jumpandjackmovements,andshould
notbeattempteduntilyouhave
masteredthefulljumpsquat.Finally,
itispossibletocombinethefulljump
squatandalloftheseadvanced
variations,movinginacontrolled
successionthroughthepositionsin
Figures33,36,37,36,33andthen35,
includingafulljack.Thiscombination
offulljumpsquatvariationsisquite
HumanaNaturaCalisthenicsGuideVersion3.4 34

challengingandshouldonlybedone
bypeopleexercisingattheadvanced
leveloverall.

HumanaNaturaCalisthenicsGuideVersion3.4 35

8 BasicSitUps
Level:Core

Basicsitupsorcrunchesarea
principalexerciseforconditioningour
midbody.Therearethreeformsof
basicsitupspresentedinthissection.
Someofthekeyintermediateand
advancedvariationsofthebasicsitup
arepresentedinthenextsection(Sit
UpVariations).

SIMPLESITUP
Todoasimplesitup,beginwithyour
backflatontheground,kneesbent,
feettogetherandflatontheground,
elbowsbentandhandsinfistsatthe
sideofyourhead,headstraightand
facingthesky(Figure38).Next,gently
liftyourheadandshouldersoffthe
groundandtowardyourknees,
keepingbothfeetonthegroundand
yourchinoffyourchestandfacetilted
upwardforoptimalmuscular
alignment(Figure39).Holdthis
positionforatleastafewsecondsand
thenreverseyourmovement,
returningtoyouroriginalstarting
positionforamoment(Figure38).This
completesonesimplesitup.Continue
thisexercisewithoutstoppinguntil
youaremoderatelywindedorabouta
minute,whichevercomesfirst,to
completetheset.Do13setsofbasic
situps.Tointensifythisexercise,only
loweryourheadandshouldershalf
waytothegroundbetweeneachsit
up.Worktodevelopyourstrengthso
thatyoucandothefullsitupand
twistedsitup.

FULLSITUP
Todoafullsitup,beginwithyour
backflatontheground,kneesbent,
feettogetherandflatontheground,
elbowsbentandhandsinfistsatthe
sideofyourhead,headstraightand
facingup(Figure38).Next,gentlylift
yourheadandshouldersoffthe
groundandtowardyourknees,and
simultaneouslyliftyourfeetoffthe
groundandbringyourkneestoward
yourhead,whilekeepingyourchinoff
yourchestandfacetiltedupwardfor
optimalmuscularalignment(Figure
Figure38 Figure39

Figure40 Figure41

HumanaNaturaCalisthenicsGuideVersion3.4 36

40).Holdthispositionforatleasta
fewsecondsandthenreverseyour
movement,returningtoyouroriginal
startingpositionforamoment(Figure
38).Thiscompletesonefullsitup.
Continuethisexercisewithout
stoppinguntilyouaremoderately
windedoraboutaminute,whichever
comesfirst,tocompletetheset.Do1
3setsoffullsitups.Tointensifythis
exercise,onlyloweryourhead,
shoulders,andfeethalfwaytothe
groundbetweeneachsitup.

TWISTINGSITUP
Todoatwistingsitup,beginwithyour
backflatontheground,kneesbent,
feettogetherandflatontheground,
elbowsbentandhandsinfistsatthe
sideofyourhead,headstraightand
facingup(Figure38).Next,gentlylift
yourheadandoneofyourshoulders
offthegroundandthenbringthat
shouldertowardyouroppositeknee,
keepingbothfeetontheground,your
armsroughlyperpendiculartoyour
head,andyourchinoffyourchestand
facetiltedupwardforoptimal
muscularalignment(Figure41).Hold
thispositionforatleastamomentand
thenreverseyourmovement,
returningtoyouroriginalstarting
positionforamoment(Figure38).
Continuethisexercisewithout
stoppinguntilyouaremoderately
windedoraboutaminute,whichever
comesfirst.Thenrepeattheexercise
withyourotherside,ensuringan
equalnumberandintensityof
repetitions.Thiscompletesonesetof
twistingsitups.Do13setsoftwisting
situps.Tointensifythisexercise,only
loweryourheadandshoulderhalf
waytothegroundbetweeneachsit
up.Asavariationyoucanalternate
sideswitheachsitup,insteadofdoing
eachsideseparatelyinhalfsets.
HumanaNaturaCalisthenicsGuideVersion3.4 37

9 SitUpVariations
Level:IntermediateAdvanced

Anumberofintermediateand
advancedsituporcrunchvariations
arepossible,onceyoumasterthe
basicsitupsexercises.Threekey
variationsarepresentedhere:the
bridgecrunch,thecrosscrunch,and
thescissorcrunch.Allthesevariations
intensivelyworkabroadrangeof
muscles,includingthoseofthemid
body.

BRIDGECRUNCH
Todoabridgecrunch,beginwithyour
backflatontheground,kneesbent,
feettogetherandflatontheground,
elbowsbentandhandsinfistsatthe
sideofyourhead,headstraightand
facingup(Figure42).Next,gentlylift
yourheadandshouldersoffthe
groundandtowardyourknees,
keepingyourchinoffyourchestand
facetitledupwardforoptimal
muscularalignment(Figure43).Hold
thispositionforatleastamomentand
thenreverseyourmovement,
returningtoyouroriginalstarting
positionforamoment(Figure42).
Next,liftyourhipsintheairashighas
youcomfortablycanwhilemaintaining
goodformandalignment,keeping
yourfeet,arms,head,andshoulders
ontheground(Figure44).Holdthis
positionforatleastamomentand
thenreverseyourmovement,
returningtoyouroriginalstarting
positionforamoment(Figure42).This
completesonebridgecrunch.
Continuethisexercisewithout
stopping,alternatinganddoingan
equalnumberofcrunchesand
bridges,untilyouaremoderately
windedoraboutaminute,whichever
comesfirst,tocompletetheset.Do1
3setsofbridgecrunches.Workto
developyourstrengthsothatyoucan
dothecrosscrunchandscissor
crunch.

CROSSCRUNCH
Todoacrosscrunch,beginwithyour
backflatontheground,kneesbent,
feettogetherandflatontheground,
Figure42 Figure43

Figure44 Figure45

Figure46 Figure47

HumanaNaturaCalisthenicsGuideVersion3.4 38

elbowsbentandhandsinfistsatthe
sideofyourhead,headstraightand
facingup(Figure42).Next,bringone
kneetowardyouwhilestraightening
andpointingtheotherlegandlifting
thatlegslightlyofftheground,and
gentlyliftingyourheadandshoulders
offthegroundandbringingthe
oppositeshouldertowardyourbent
knee.Keepyourchinoffyourchest
andfacetitledupwardforoptimal
muscularalignment(Figure44).Hold
thispositionforatleastamomentand
thenreverseyourpositioninasingle
fluidmovement,sothattheopposite
kneeisbent,theotherlegisstraight
andpointed,andtheothershoulderis
broughttowardthenewbentknee,
whilemakingsureyourlegsand
shoulderstonottouchtheground
duringthiscrossovermovement
(mirrorimageofFigure44).Holdthis
oppositepositionforatleasta
moment.Thiscompletesonecross
crunch.Continuethisalternating
movement,withoutreturningyour
shouldersandlegstotheground,until
youaremoderatelywindedorabouta
minute,whichevercomesfirst.When
youarereadytofinish,returntoyour
originalstartingposition(Figure42)to
completetheset.Do13setsofcross
crunches.Forvariations,changethe
speedofyourcrossovermovements
andthedurationthatyouholdeach
crunch,sotheexerciserangesfroma
seriesoflongcrunchholdsandslow
changeoversallthewaytoafairly
fastcyclingmovement.Crosscrunches
areaterrificintermediatemidbody
conditioningexercisethatcanhelpto
prepareyoufortheadvancedscissor
crunch.

SCISSORCRUNCH
Todoascissorcrunch,anadvanced
exercise,beginwithyourbackflaton
theground,kneesbent,feettogether
andflatontheground,elbowsbent
andhandsinfistsatthesideofyour
head,headstraightandfacingup
(Figure42).Next,raiseonelegupso
thatitisstraightandperpendicularto
theground,whileextendingtheother
legoutsothatitisstraightandflaton
theground(Figure46).Then,while
maintaininggoodoverallformand
bodilyalignment,gentlybringyour
headandshouldersoffthegroundand
towardyouruprightknee,keeping
HumanaNaturaCalisthenicsGuideVersion3.4 39

yourchinoffyourchestandfacetilted
upwardforoptimalmuscular
alignment(Figure47).Holdthis
positionforatleastamomentifyou
canandthenreverseyourmovement,
returningtoyourpreviouspositionfor
amoment(Figure46).Quicklyswitch
yourlegposition(themirrorimageof
Figure46)andthenrepeatthecrunch,
thistimebringingyourheadand
shoulderstowardthenewupright
kneeforamoment(mirrorimageof
Figure47)andthenreverseyour
movementtoyourpreviousposition
(themirrorimageofFigure46).This
completesonescissorcrunchcycle.
Reverseyoulegsandcontinuethis
exercise,alternatingsideseachtime
withoutstoppinguntilyouare
moderatelywindedoraboutaminute,
whichevercomesfirst.Whenyouare
readytofinish,returntoyouroriginal
startingposition(Figure42)to
completetheset.Do13setsofbridge
crunches.Worktodevelopyour
strengthsothatyoucanholdthevery
challengingscissorcrunchwhile
keepinggoodoverallformand
alignment.Forvariations,youcan
changethespeedoftheexercise,and
youcanrepeatthecrunchesonone
sideinahalfsetbeforeswitchingto
exercisetheoppositesideforanequal
numberandintensityofrepetitions.
HumanaNaturaCalisthenicsGuideVersion3.4 40

10 SideBridges
Level:IntermediateAdvanced

Sidebridgesprovideintensive
conditioningofthemidbody,and
withvariationsandadvanced
positionings,canbeusedtorigorously
exercisetheentirebody.

INTERMEDIATESIDEBRIDGE
Todoanintermediatesidebridge,
bendtheelbowofonearmandplace
theforearmandpalmofthatarmon
theground.Then,straightenyour
entirebodyperpendiculartoyour
forearm,raiseyourhipsofftheground
andsupport(orbridge)yourentire
bodywithyourforearmandoutsoleof
yourlowerfoot,whileplacingyour
freehandonyourhip(Figure48).Itis
essentialthatyouensuregoodform
andalignmentinthisposition.Your
bodyshouldbestraight,hipsaligned
withyourlegsandupperbody,
shouldersinlineandperpendicularto
theground,andheadalignedwith
yourbodyandfacingforward.Hold
thispositionwhilebreathingregularly
untilyouaremoderatelywindedor
aboutaminute,whichevercomes
first,andthenreturntoaresting
positionontheground.Repeatthe
exerciseonyouroppositesideforan
equaldurationandwithequal
intensity.Thiscompletesone
intermediatesidebridgeset.Do13
intermediatesidebridgesets.Workto
developyourstrengthandbalancein
theintermediatesidebridgesothat
youcandotheintermediateside
bridgecrunchandsidebridgekick.

Ifyouarecomfortableinthe
intermediatesidebridge,youcan
moveontodotheintermediateside
bridgecrunchandsidebridgekick.

SIDEBRIDGECRUNCH
Todoanintermediatesidebridge
crunch,returntotheintermediate
sidebridgeposition(Figure48)viathe
stepsdescribedabove.Whenyouare
ready,extendyourarmoverhead,
whileensuringthatyourbodyremains
straightandbalanced(Figure49).
Figure48 Figure49

Figure50 Figure51

Figure52

HumanaNaturaCalisthenicsGuideVersion3.4 41

Next,whilekeepingyourbalanceand
maintaininggoodformandalignment,
bringtheelbowofyourextendedarm
andthekneeofyourupperleg
togetherinacrunch(Figure50).Your
midbodymaybendforwardslightlyin
thiscrunchingmovement,butyour
lowerlegshouldremainstraightand
hipsalignedwithyourbodyandoff
theground.Holdthesidebridge
crunchforatleastamomentandthen
returntothepositioninFigure49.
Thiscompletesoneintermediateside
bridgecrunch.Continuethisexercise
withoutstoppinguntilyouare
moderatelywindedoraboutaminute,
whichevercomesfirst,andthen
returntoarestingpositiononthe
ground.Repeattheexerciseonyour
oppositesideforanequalnumberand
intensityofrepetitions.Thiscompletes
oneintermediatesidebridgecrunch
set.Do13setsofintermediateside
bridgecrunches.Worktoimprovethe
qualityandprecisionofyourcrunching
movementovertime.

SIDEBRIDGEKICK
Todoanintermediatesidebridgekick,
returntotheintermediatesidebridge
position(Figure48)viathesteps
describedabove.Whenyouareready,
bringthekneeofyourupperleg
towardyourupperbody,while
keepingyourbalanceandmaintaining
goodformandalignment.Whenyour
kneeisroughlyevenwithyourhips
andthethighofyourupperlegis
perpendiculartothelineofyourbody,
gentlykickoutthefootofthatleg
untilyourfullupperlegisstraightand
perpendiculartoyourbody,taking
caretokickfromyourheelratherthan
toesofyourfoot(Figure51).Holdthis
positionforamomentifyoucanand
thencarefullyreverseyourmovement
sothatyourreturntothepositionin
Figure48,againensuringgoodform
andalignmentthroughtheentire
movement.Thiscompletesone
intermediatesidebridgekick.
Continuethisexercisewithout
stoppinguntilyouaremoderately
windedoraboutaminute,whichever
comesfirst,andthenreturntoa
restingpositionontheground.Repeat
theexerciseonyouroppositesidefor
anequalnumberandintensityof
repetitions.Thiscompletesone
intermediatesidebridgekickset.Do
HumanaNaturaCalisthenicsGuideVersion3.4 42

13setsofintermediatesidebridge
kicks.Worktoimprovethequalityand
precisionofyourkickingmovement
overtime.

ADVANCEDVARIATIONS:Inaddition
tochangingtheduration,pace,and
intensityofyoursidebridges,once
youarecomfortableinthe
intermediatesidebridgeexercises,
youcanmoveontotheadvanced
versionsofallthreesidebridge
exercises.Theadvancedversionsof
theseexercisesaredoneexactlylike
theintermediateversions,exceptthat
theupperbodyisbalancedonthe
palmofthelowerhandonly,withthe
fulllowerarmstraightandextended
fromthefloor,insteadofbentatthe
elbow(Figure52).Theadvanced
versionsofthesidebridgeexercises
provideintensiveconditioningofthe
midbody,butrequireaddedstrength,
flexibility,andbalancetobedone
safelyandwithprecision.
HumanaNaturaCalisthenicsGuideVersion3.4 43

11 BackBridges
Level:Advanced

Backbridgesareanadvancedexercise
thatoffersexcellenttotalbody
conditioning,includingimproved
stamina,balance,andflexibility.This
exerciseanditsvariationsshouldonly
beattemptedbyindividualsexercising
comfortablyatanadvancedleveland
withtheuseofaspottertoassistin
entering,completing,andexitingeach
exerciseposition.Withallinverted
positions,thereisanextrariskofback
strainandoflosingonesbalance.

Todoabackbridge,beginwithyour
backandheadontheground,knees
bentandfeetflatonthegroundabout
shoulderwidthapart,andarmsat
yoursideswithyourpalmsdown
(Figure53).Takeamomentto
mentallypreparefortheexercise,
thinkingthroughthestepsyouwill
execute.Whenyouareready,bend
yourelbowsandbringyourhandsto
eachsideofyourhead,about
shoulderwidthapart,withyourpalms
flatontheground,andwithyour
fingerspointingtowardyourfeetand
spreadslightlyinpreparationtoaid
yourbalance(Figure54).Next,taking
carenottoloseyourbalance,liftyour
hipsfromtheground,archyourback,
andpushupwithyourarmsandlegs
sothatyouarebalancingonyourfeet
andhands,withyourfacelookingat
theground,andyourbackarchedas
evenlyaspossible(Figure55).Aska
spottertocheckforgoodformand
alignmentandadjustyourpositionas
needed.Itmayinitiallytakemorethan
oneattemptatthebackbridgebefore
yourformisgoodandyouare
comfortableandbalancedinthe
positioninFigure55.Holdthis
positionuntilyouaremoderately
windedoraboutaminute,whichever
comesfirst,ensuringgoodformand
maintainingyourbalance.Then,
carefullyreverseyourmovements,
takingcaretostaybalanced,and
returntoyouroriginalstarting
position(Figure53).Thiscompletes
onebackbridge.Do13backbridges.
Figure53 Figure54

Figure55 Figure56

Figure57

HumanaNaturaCalisthenicsGuideVersion3.4 44

Worktoimprovethequalityand
precisionofyourbridgingmovements
overtime,toheightenthemidpoint
ofyourarchposition,andtoincrease
thedurationthatyoucancomfortably
holdthebridgeposition.

VARIATIONS:Onceyouare
comfortableinthebackbridgeandare
abletoholdthepositioninFigure55
foranextendedtimewithoutlosing
yourbalance,anumberofvariations
onthebackbridgearepossible,
includingthebackbridgepushupand
thebackbridgelegextension.Bothof
thesevariationsintensifytheback
bridgeexerciseandpromoteadded
conditioning,flexibility,andagility.

BACKBRIDGEPUSHUP
Todothebackbridgepushup,return
tothebackbridgeposition(Figure55)
viathestepsdescribedabove.When
youareready,bendyourelbows
slightlyandgentlyloweryourface
untilitalmosttouchesthefloor,taking
carenottoloseyourbalance(Figure
56).Holdthispositionforatleasta
momentandthenstraightenyour
armsandpushbackuptotheback
bridgepositioninFigure55(ifyou
cannotpushbackuptothisposition,
askaspottertoassistyoubypressing
againstyourupperbacktohelpyou
returntothebridge).Thiscompletes
onebackbridgepushup.Continue
thisexercisewithoutstoppinguntil
youaremoderatelywindedorabouta
minute,whichevercomesfirst,and
thenreverseyourmovements,taking
caretostaybalanced,andreturnto
youroriginalstartingposition(Figure
53).Thiscompletesonesetofback
bridgepushups.Do13setsofback
bridgepushups.Worktoimprovethe
qualityandprecisionofyourpushup
movementsovertime,andtoincrease
thenumberofpushuprepetitionsyou
cancomfortablydo.

BACKBRIDGELEGEXTENSION
Todothebackbridgelegextension,
returntothebackbridgeposition
(Figure55)viathestepsdescribed
above.Whenyouareready,gently
extendoneofyourlegstowardthe
sky,takingcarenottoloseyour
balanceandworkingtomakeyour
extendedlegstraightanditsfoot
pointingperpendiculartotheground
HumanaNaturaCalisthenicsGuideVersion3.4 45

(Figure57).Holdthispositionforat
leastamomentandthencarefully
reverseyourmovementsuntilyou
returnthebackbridgepositionin
Figure55.Thiscompletesoneback
bridgelegextension.Repeatthis
movementwiththeotherlegforan
equaldurationandwithequal
intensity,andthenreverseyour
movements,takingcaretostay
balanced,andreturntoyouroriginal
startingposition(Figure53).This
completesonesetofbackbridgeleg
extensions.Do13setsofbackbridge
legextensions.Worktoimprovethe
qualityandprecisionofyourleg
extensionmovementsovertime,and
toincreasethedurationofyourleg
extensions.
HumanaNaturaCalisthenicsGuideVersion3.4 46

12 LegLifts&Extensions
Level:Intermediate

Legliftsandextensionsareexcellent
exercisestoimprovemidandlower
bodystrengthandflexibility.Bothare
donefromaproneorlyingposition.
Asthenamesimply,legliftsinvolve
raisingthelegsfromtheground,while
legextensionsinvolvemovingthelegs
awayfromanuprightpositionover
thebodysmidpoint.Ingeneral,leg
liftsonlysecondarilyconditionthe
backmuscles,whilelegextensions
significantlyexercisethebackand
extracaremustbetakentoavoidback
injury.

BASICLEGLIFT
Todoabasicleglift,beginwithyour
backandheadontheground,knees
bent,feettogetherandflatonthe
ground,andarmsatyoursideswith
yourpalmsdown(Figure58).Next,
bringyourkneestoyourchestwhile
keepingyourback,head,andpalmson
theground,andthengentlyliftyour
buttocksoffofthefloorforatleasta
moment(Figure59).Then,gently
loweryourbuttocksbacktothe
ground,keepingyourkneesbentand
nearyourchestduringthisupand
downmovement.Thiscompletesone
basicleglift.Continuethisexercise
withoutstoppinguntilyouare
moderatelywindedoraboutaminute,
whichevercomesfirst,andthen
reverseyourmovementsandreturnto
yourstartingposition(Figure58).This
completesonesetofbasicleglifts.Do
13setsofbasicleglifts.Workto
improvethequalityandprecisionof
yourliftingmovementsovertime,to
heightenandincreasethedurationof
yourlifts,andtoincreasethenumber
ofbasiclegliftrepetitionsyoudo,to
prepareyouforthefullleglift.

FULLLEGLIFT
Todoafullleglift,returntothepre
liftpositioninFigure58viathesteps
describedabove.Next,bringyour
kneestoyourchestandthenfully
straightenyourlegssothattheyare
perpendiculartotheground,withthe
Figure58 Figure59

Figure60 Figure61

Figure62 Figure63

HumanaNaturaCalisthenicsGuideVersion3.4 47

solesofyourfeetfacingupand
paralleltotheground,andwithyour
bodyinarightanglepositionoverall,
whilekeepingyourback,head,and
palmsontheground(Figure60).Hold
thispositionforatleastamoment.

Whenyoufirstdothepositionin
Figure60,practicetwomovementsto
improveyourconditioningandto
prepareyouforfullleglifts.One
movement,calledlegrocks,isto
gentlyrockyouruprightlegsfromside
toside,roughlywithinthewidthof
yourshoulders,whilekeepingyour
legsstraightandtogether,backonthe
ground,andbodyinanoverallright
angleposition.Thesecondmovement,
calledlegopenings,istogentlyopen
orspreadbothlegstothesidetoa
distancethatiscomfortableandthen
tobringthemtogetheragain,while
keepingyourlegsstraightandbodyin
anoverallrightangleposition,and
yourback,head,andpalmsonthe
ground.

Ifyouarecomfortableinthese
movementsfromthepositionin
Figure60,youcandoafullleglift
fromthepositioninFigure60(entered
viathestepsdescribedabove)by
gentlyliftingyourbuttocksoffofthe
groundforatleastamoment(Figure
61).Then,gentlyloweryourbuttocks
totheground,whilekeepingyourlegs
straightandyourback,head,and
palmsonthegroundduringthisup
anddownmovement.Thiscompletes
onebasicleglift.Continuethis
exercisewithoutstopping,
interspersingeitherlegrocksorleg
openingsbetweeneachlegliftifyou
want,untilyouaremoderatelywinded
oraboutaminute,whichevercomes
first,andthenreverseyour
movementsandreturntoyour
startingposition(Figure58).This
completesonesetoffullleglifts.Do1
3setsoffullleglifts.Worktoimprove
thequalityandprecisionofyourlifting
movementsovertime,toheighten
andincreasethedurationofyourlifts,
andtoincreasethenumberoffullleg
liftrepetitionsyoudo.

BASICLEGEXTENSION
Ifyouarecomfortabledoingfullleg
lifts,includingthelegrockandleg
openingvariations,anddonotsuffer
HumanaNaturaCalisthenicsGuideVersion3.4 48

frombackstrain,youcandobasicleg
extensionstofurtherimproveyour
midbodyconditioning.Notethatinall
formsoflegextensions,itisimportant
tounderstandthatthemoreyou
extendyourlegsfromaposition
perpendiculartothegroundoveryour
midbody(thecloseryourheelsareto
theground),themoreforceisplaced
onyourbackincreasingconditioning
butalsotheriskofbackstrainor
injury.

Todoabasiclegextension,returnto
thefulllegliftpreposition(Figure60)
viathestepsdescribedabove.Next,
moveyourlegsslightlyawayfrom
yourupperbodyforatleasta
moment,whilekeepingyourlegs
straightandtogether,andback,head,
andpalmsontheground(Figure62).If
youarecomfortableinthisposition,
gentlyopenyourlegstothesideand
thenclosethemagaintoincreasethe
intensityofthelegextension,buttake
carenottostrainyourbackortoallow
yourlegstomoveuncomfortablyorin
anuncontrolledwayawayfromyour
upperbody.Continuethisexercise
withoutstoppinguntilyouare
moderatelywindedoraboutaminute,
whichevercomesfirst,andthen
reverseyourmovementsandreturnto
yourstartingposition(Figure58).This
completesonesetofbasicleg
extensions.Do13setsofbasicleg
extensions.Worktoimprovethe
qualityandprecisionofyourextension
movementsovertime,toincreasethe
angleanddurationofyourextensions,
andtoincreasethenumberofopen
andclosemovementsyoudo,to
prepareyouforthefulllegextension.

FULLLEGEXTENSION
Ifyouarecomfortabledoingthebasic
legextension,youcandothefullleg
extension.Thefulllegextensionoffers
intensivemidbodyconditioningfor
peopleexercisingatornearan
advancedlevelandwhocandothe
basiclegextensionwithout
discomfort.Thefulllegextensionis
doneexactlylikethebasicleg
extension,includingthesideways
openingandclosingofthelegs,except
thatupperbodyisheldinsitup
position(Figure63).Toachievethis
newpositionfromthepositionin
Figure62,bendyourelbowsandbring
HumanaNaturaCalisthenicsGuideVersion3.4 49

yourhandsinfiststoeachsideofyour
head,andliftandholdyourupper
bodyinsituppositionbeforeyou
beginthelegextensionmovements,
whilekeepingyourchinoffyourchest
andfacetitledupwardforoptimal
muscularalignment,andalways
makingsureyoukeepyourlowerback
onthefloor.Whenfinished,gently
reverseyourmovementsbacktothe
positioninFigure62andthentothe
startingpositioninFigure58.Do13
setsoffulllegextensions.Workto
improvethequalityandprecisionof
yourextensionmovementsovertime,
toincreasetheangleanddurationof
yourextensions,andtoincreasethe
numberofopenandclosemovements
youdo.
HumanaNaturaCalisthenicsGuideVersion3.4 50

13 ShoulderStands
Level:Intermediate

Shoulderstandsprovideexcellent
isometricconditioningofthemidand
upperbody,helptoimproveoverall
balance,andwithvariationsprovide
excellentstretchingofthespine,
surroundingmuscles,andmajor
organs.Becauseoftheinverted
positioning,shoulderstandsarean
excellentcomplementtostandingor
uprightexercises.Includedbeloware
thehalfshoulderstand,thefull
shoulderstand,theopenshoulder
stand,thepointedshoulderstand,
andtheplow.Allwillbefamiliarto
practitionersofhathayoga.

Aspotterisrecommendedtoassist
youintheseandallotherinverted
exercises.Also,sinceallformsofthe
shoulderstandaredemanding
invertedpositions,itisadvisableto
restinthepositioninFigure64fora
fewmomentswhenfinished,andthen
totakecareandwatchfor
lightheadednesswhenattemptingto
stand.

HALFSHOULDERSTAND
Todoahalfshoulderstand,begin
withyourbackandheadonthe
ground,kneesbentandfeettogether
andflatontheground,andarmsat
yoursideswithyourpalmsdown
(Figure64).Takeamomentto
mentallypreparefortheexercise,
thinkingthroughthestepsyouwill
execute.Whenyouareready,bring
yourkneestoyourchest,bendyour
elbowsandplaceyourpalmsoneither
sideofthesmallofyourback,letting
yourelbowsandupperbackforma
naturaltripodtosupportyou,and
thenextendthesolesofyourfeetto
theskywhilekeepingyourkneesbent
atarightangleandthenworkingyour
handssothatyourpalmssupportyour
middleback(Figure65).Askaspotter
tocheckyourpositionandadjustyour
arms,hands,andlegsasneededto
achievecorrectform,especially
ensuringthatyourbackisstraightand
perpendiculartotheground.Itmay
Figure64 Figure65

Figure66 Figure67

Figure68 Figure69

HumanaNaturaCalisthenicsGuideVersion3.4 51

initiallytakemorethanoneattemptat
thehalfshoulderstandbeforeyour
formisgoodandyouarecomfortable
andbalancedinthehalfshoulder
standpositioninFigure65.Ifyouare
comfortable,holdthispositionuntil
youaremoderatelyfatiguedorabout
aminute,whichevercomesfirst,while
ensuringgoodformandbalanceas
youholdtheposition.Then,slowly
reverseyourmovements,takingcare
tostaybalanced,andreturntoyour
originalstartingposition(Figure64).
Thiscompletesonehalfshoulder
stand.Do13halfshoulderstands.
Worktoimprovethequalityand
precisionofyourmovementsover
time,topromotestraightnessand
alignmentofyourbody,andto
increasethedurationthatyouhold
thehalfshoulderstandposition,to
prepareyouforthefullshoulder
stand.

FULLSHOULDERSTAND
Ifyouarecomfortableandbalancedin
thehalfshoulderstand,youcanmove
ontodothefullshoulderstand.Todo
afullshoulderstand,returntothe
halfshoulderstandposition(Figure
65)viathestepsdescribedabove.
Whenyouareready,straightenyour
legsandpointyourtoestowardthe
sky,whileensuringthatyourbody
remainsstraightandbalanced(Figure
66).Askaspottertocheckyour
positionandadjustyourarms,hands,
andlegsasneededtoachievecorrect
form,especiallyensuringthatyour
backandlegsarestraightand
perpendiculartotheground.Ifyouare
comfortable,holdthispositionuntil
youaremoderatelyfatiguedorabout
aminute,whichevercomesfirst,while
ensuringgoodformandbalanceas
youholdtheposition.Then,slowly
reverseyourmovements,takingcare
tostaybalanced,andreturntoyour
originalstartingposition(Figure64).
Thiscompletesonefullshoulder
stand.Do13fullshoulderstands.
Worktoimprovethequalityand
precisionofyourmovementsover
timetopromotestraightnessand
alignmentofyourbody,andto
increasethedurationthatyouhold
thefullshoulderstandposition.As
youimproveyourcontrolandbalance
inthisposition,youwillbeableto
moveyourpalmsclosertoyourupper
HumanaNaturaCalisthenicsGuideVersion3.4 52

backandeventuallybeabletostand
onthebackofyourheadand
shoulderswithmuchlessassistance
neededfromyourhandsandarmsto
keepyourbodyperpendiculartothe
ground,preparingyoufortheopen
andpointedshoulderstandpositions.

OPENSHOULDERSTAND
Ifyouarecomfortableandbalancedin
thefullshoulderstand,youcanmove
ontodotheopenshoulderstand.To
doanopenshoulderstand,returnto
thefullshoulderstandposition(Figure
66)viathestepsdescribedabove.
Whenyouareready,tiltyourlegs
slightlytowardyourheadandslowly
moveyourarmsfromyourbacktoan
overheadpositiononthegroundwith
yourpalmsfacingup,whileensuring
thatyourbodyremainsstraightand
balancedusingthemusclesofyour
midbody(Figure67).Askaspotterto
checkyourpositionandadjustyour
arms,hands,andlegsasneededto
achievecorrectform,especially
ensuringthatyourbackandlegsare
straightandroughlyperpendicularto
theground.Ifyouarecomfortable,
holdthispositionuntilyouare
moderatelyfatiguedorabouta
minute,whichevercomesfirst,while
ensuringgoodformandbalanceas
youholdtheposition.Then,slowly
reverseyourmovements,takingcare
tostaybalanced,andreturntoyour
originalstartingposition(Figure64).
Thiscompletesoneopenshoulder
stand.Do13openshoulderstands.
Worktoimprovethequalityand
precisionofyourmovementsover
timetopromotestraightnessand
alignmentofyourbody,andto
increasethedurationthatyouhold
theopenshoulderstandposition.

POINTEDSHOULDERSTAND
Ifyouarecomfortableandbalancedin
theopenshoulderstand,youcan
moveontodothepointedshoulder
stand.Todoapointedshoulderstand,
returntotheopenshoulderstand
position(Figure67)viathesteps
describedabove.Whenyouareready,
liftyourarmsfromthefloorandpoint
yourfingerstowardyourtoes,palms
facingyourlegs,whileensuringthat
yourbodyremainsstraightand
balancedusingthemusclesofyour
midbody(Figure68).Askaspotterto
HumanaNaturaCalisthenicsGuideVersion3.4 53

checkyourpositionandadjustyour
arms,hands,andlegsasneededto
achievecorrectform,especially
ensuringthatyourback,legs,and
armsarestraightandroughly
perpendiculartotheground.Ifyouare
comfortable,holdthispositionuntil
youaremoderatelyfatiguedorabout
aminute,whichevercomesfirst,while
ensuringgoodformandbalanceas
youholdtheposition.Then,slowly
reverseyourmovements,takingcare
tostaybalanced,andreturntoyour
originalstartingposition(Figure64).
Thiscompletesonepointedshoulder
stand.Do13pointedshoulderstands.
Worktoimprovethequalityand
precisionofyourmovementsover
timetopromotestraightnessand
alignmentofyourbody,andto
increasethedurationthatyouhold
thepointedshoulderstandposition.

PLOWPOSITION
Ifyouarecomfortableandbalancedin
theopenshoulderstand,youcanalso
moveontodotheplowposition,
affordingexcellentstretchingofthe
midandupperbody.Todotheplow
position,returntotheopenshoulder
standposition(Figure67)viathesteps
describedabove.Whenyouareready,
slowlylowerbothlegstotheground
untilyourtoestouchwhileensuring
thatyourbodyremainsstraightand
balancedusingthemusclesofyour
midbody(Figure69).Askaspotterto
checkyourpositionandadjustyour
arms,hands,andlegsasneededto
achievecorrectform.Ifyouare
comfortable,holdthispositionuntil
youaremoderatelyfatiguedorabout
aminute,whichevercomesfirst,while
ensuringgoodformandbalanceas
youholdtheposition.Then,slowly
reverseyourmovements,takingcare
tostaybalanced,andreturntoyour
originalstartingposition(Figure64).
Thiscompletesoneplow.Do13
plows.Worktoimprovethequality
andprecisionofyourmovementsover
timetopromotestraightnessand
alignmentofyourbody,andto
increasethedurationthatyouhold
theplowposition.Asavariation,you
candoahalfplow,withoneleg
loweredfromtheopenshoulderstand
positionandtheotherleg
perpendiculartotheground.Ifyoudo
thehalfplow,raisetheloweredleg
HumanaNaturaCalisthenicsGuideVersion3.4 54

whenyouareready,andreturntothe
openshoulderstandpositionandbe
suretorepeatthemovementwiththe
otherlegforanequaldurationand
withequalintensity.

Asyouworktomastertheshoulder
standanditsvariations,youwillreach
apointwhereyoucandoallthese
positionsinasinglesetofmovements,
pausingbrieflyineachpositionover
thecourseofafewminutesandthen
gentlyreturningtoyouroriginal
startingposition(Figure64)atthe
end.
HumanaNaturaCalisthenicsGuideVersion3.4 55

14 HeadStands
Level:Advanced

Headstandsprovideexcellent
isometricconditioningofthemidand
upperbodyandarms,helptoimprove
overallbalance,andwithvariations
provideexcellentstretchingofthe
spine,surroundingmuscles,andmajor
organs.Becauseoftheinverted
positioning,headstandsarean
excellentcomplementtostandingor
uprightexercises.Includedbeloware
thehalfheadstand,thethreequarter
headstand,thefullheadstand,the
headstandwithsinglelegextension,
andtheheadstandwithdoubleleg
extension.

Aspotterisrecommendedtoassist
youintheseandallotherinverted
exercises.Also,sinceallformsofthe
headstandaredemandinginverted
positions,itisadvisabletorestinthe
positioninFigure70forafew
momentswhenfinished,andthento
takecareandwatchfor
lightheadednesswhenattemptingto
stand.

HALFHEADSTAND
Todoahalfheadstand,beginwith
yourheadandforearmsonthe
ground,elbowsbent,handsclasped
behindyourheadtoformatripod,
bodybentatthewaist,legsstraight,
andfeettogetherandrestingonyour
toes(Figure70).Takeamomentto
mentallypreparefortheexercise,
thinkingthroughthestepsyouwill
execute.Whenyouareready,gently
bringyourkneestoyourchestandlet
yourfeetriseintotheairasyoucenter
yourweightoveryourheadandarms
(Figure71).Askaspottertocheck
yourpositionandadjustyourarms,
hands,andlegsasneededtoachieve
correctform,especiallyensuringthat
yourbackisroughlystraightand
perpendiculartotheground.Itmay
initiallytakemorethanoneattemptat
thehalfheadstandbeforeyourform
isgoodandyouarecomfortableand
balancedinthehalfheadstrand
position.Ifyouarecomfortable,hold
Figure70 Figure71

Figure72 Figure73

Figure74 Figure75

HumanaNaturaCalisthenicsGuideVersion3.4 56

thispositionuntilyouaremoderately
fatiguedoraboutaminute,whichever
comesfirst,whileensuringgoodform
andbalanceasyouholdtheposition.
Then,slowlyreverseyourmovements,
takingcaretostaybalanced,and
returntoyouroriginalstarting
position(Figure70).Thiscompletes
onehalfheadstand.Do13halfhead
stands.Worktoimprovethequality
andprecisionofyourmovementsover
timetopromotestraightnessand
alignmentofyourbody,andto
increasethedurationthatyouhold
thehalfheadstandposition.

THREEQUARTERHEADSTAND
Ifyouarecomfortableandbalancedin
thehalfheadstand,youcanmoveon
todothethreequarterheadstand.To
doathreequarterheadstand,return
tothehalfheadstandposition(Figure
71)viathestepsdescribedabove.
Whenyouareready,gentlyrotate
yourhipsandmoveyourfeetbehind
you,keepingyourkneesbent,sothat
yourshinsriseupandbecomeparallel
totheground,whileensuringthat
yourbodyremainsstraightand
balanced(Figure72).Askaspotterto
checkyourpositionandadjustyour
arms,hands,andlegsasneededto
achievecorrectform,especially
ensuringthatyourbackandupperlegs
(fromyourhipstoyourknees)are
straightandroughlyperpendicularto
theground.Ifyouarecomfortable,
holdthispositionuntilyouare
moderatelyfatiguedorabouta
minute,whichevercomesfirst,while
ensuringgoodformandbalanceas
youholdtheposition.Then,slowly
reverseyourmovements,takingcare
tostaybalanced,andreturntoyour
originalstartingposition(Figure70).
Thiscompletesonethreequarter
headstand.Do13threequarter
headstands.Worktoimprovethe
qualityandprecisionofyour
movementsovertimetopromote
straightnessandalignmentofyour
body,andtoincreasetheduration
thatyouholdthethreequarterhead
standposition.

FULLHEADSTAND
Ifyouarecomfortableandbalancedin
thethreequarterheadstand,youcan
moveontodothefullheadstand.To
doafullheadstand,returntothe
HumanaNaturaCalisthenicsGuideVersion3.4 57

threequarterheadstandposition
(Figure72)viathestepsdescribed
above.Whenyouareready,gently
raiseandpointyourtoestothesky,
bringingyourkneestothemidlineof
yourbodytooffsettheweightofyour
feet,whileensuringthatyourbody
remainsstraightandbalanced(Figure
72).Askaspottertocheckyour
positionandadjustyourarms,hands,
andlegsasneededtoachievecorrect
form,especiallyensuringthatyour
back,legs,andfeetarestraightand
perpendiculartotheground.Ifyouare
comfortable,holdthispositionuntil
youaremoderatelyfatiguedorabout
aminute,whichevercomesfirst,while
ensuringgoodformandbalanceas
youholdtheposition.Then,slowly
reverseyourmovements,takingcare
tostaybalanced,andreturntoyour
originalstartingposition(Figure70).
Thiscompletesonefullheadstand.Do
13fullheadstands.Worktoimprove
thequalityandprecisionofyour
movementsovertimetopromote
straightnessandalignmentofyour
body,andtoincreasetheduration
thatyouholdthefullheadstand
position.

VARIATIONS:Ifyouarecomfortable
andbalancedinthefullheadstand,a
numberofheadstandvariationsare
possible,includingthesingleleg
extensionanddoublelegextension.

SINGLELEGEXTENSION
Todotheheadstandwithsingleleg
extensionposition,returntothefull
headstandposition(Figure73)viathe
stepsdescribedabove.Whenyouare
ready,slowlyloweronelegtothe
grounduntilyourtoestouch,while
ensuringthatyourbodyremains
straightandbalancedusingthe
musclesofyourmidbody(Figure74).
Askaspottertocheckyourposition
andadjustyourarms,hands,andlegs
asneededtoachievecorrectform,
especiallyensuringthatyourbackand
legsarestraight.Ifyouare
comfortable,holdthispositionforat
leastamomentwhileensuringgood
formandbalance.Then,slowly
reverseyourmovements,takingcare
tostaybalanced,andreturntothefull
headstandposition(Figure73).Be
suretorepeatthemovementwiththe
otherleg foranequaldurationand
HumanaNaturaCalisthenicsGuideVersion3.4 58

withequalintensity. Finally,slowly
reverseyourmovements,takingcare
tostaybalanced,andreturntoyour
originalstartingposition(Figure70).
Thiscompletesoneheadstandwith
singlelegextensionset.Do13head
standswithsinglelegextensionsets.
Worktoimprovethequalityand
precisionofyourmovementsover
timetopromotestraightnessand
alignmentofyourbody,andto
increasethedurationthatyouhold
theheadstandwithsingleleg
extensionposition.

DOUBLELEGEXTENSION
Todotheheadstandwithdoubleleg
extensionposition,returntothefull
headstandposition(Figure73)viathe
stepsdescribedabove.Whenyouare
ready,slowlylowerbothlegstothe
grounduntilyourtoestouch,while
ensuringthatyourbodyremains
straightandbalancedusingthe
musclesofyourmidbody(Figure75).
Askaspottertocheckyourposition
andadjustyourarms,hands,andlegs
asneededtoachievecorrectform,
especiallyensuringthatyourbackand
legsarestraight.Ifyouare
comfortable,holdthispositionforat
leastamoment,whileensuringgood
formandbalance.Then,slowly
reverseyourmovements,takingcare
tostaybalanced,andreturntothefull
headstand(Figure73)andthento
youroriginalstartingposition(Figure
70).Thiscompletesoneheadstand
withdoublelegextension.Do13
headstandswithdoubleleg
extensions.Worktoimprovethe
qualityandprecisionofyour
movementsovertimetopromote
straightnessandalignmentofyour
body,andtoincreasetheduration
thatyouholdtheheadstandwith
doublelegextensionposition.

Asyouworktomastertheheadstand
anditsvariations,youwillreacha
pointwhereyoucandoallthese
positionsinasinglesetofmovements
overthecourseofafewminutes,
pausingbrieflyineachpositionand
thengentlyreturningtoyouroriginal
startingposition(Figure70)atthe
end.
HumanaNaturaCalisthenicsGuideVersion3.4 59

15 HandStands
Level:Advanced

Handstandsprovideexcellent
isometricconditioningofthemidand
upperbodyandarms,andhelpto
improveoverallbalance.Becauseof
theinvertedpositioning,handstands
areanexcellentcomplementto
standingoruprightexercises.Included
belowarethehalfhandstandpush
up,thefullhandstand,andthefull
handstandpushup.

Aspotterisrecommendedtoassist
youintheseandallotherinverted
exercises.Also,sinceallformsofthe
handstandaredemandinginverted
positions,itisadvisabletorestinthe
positioninFigure76orsittingonyour
kneesforafewmomentswhen
finished,andthentotakecareand
watchforlightheadednesswhen
attemptingtostand.

HALFHANDSTANDPUSHUP
Todoahalfhandstandpushup,
beginwithyourhandsontheground
aboutshoulderwidthapart,arms
straight,bodybentatthewaist,legs
straight,andfeettogetherandresting
onyourtoes(Figure76).Whenyou
areready,gentlybendyourelbows
andloweryourfacetowardthe
ground,keepingyourlegsstraight.
Stopbeforeyourfacetouchesthe
ground.Holdthispositionforatleast
severalsecondsandthenreverseyour
movement,returningtoyouroriginal
startingpositionforamoment(Figure
76).Thiscompletesonehalfhand
standpushup.Continuethisexercise
withoutstoppinguntilyouare
moderatelywindedoraboutaminute,
whichevercomesfirst,andthen
returntothepositioninFigure76to
completetheset.Do13setsofhalf
handstandpushups.

FULLHANDSTAND
Ifyouarecomfortableandbalancedin
thehalfhandstandpushup,youcan
moveontodothefullhandstand.To
doafullhandstand,returntothe
positioninFigure 72viathesteps
Figure76 Figure77

Figure78

HumanaNaturaCalisthenicsGuideVersion3.4 60

describedabove,butusingaspotter
andoptionallyatasolidwall.Takea
momenttomentallyprepareforthe
exercise,thinkingthroughthesteps
youwillexecute.Whenyouareready,
gentlykickupyourfeetandlegsinto
thefullhandstandposition,centering
yourweightoveryourhandsand
pointingyourtoesusingawallor
spotteratfirst(Figure77).Aska
spottertocheckyourpositionand
adjustyourarms,hands,andlegsas
neededtoachievecorrectform,
especiallyensuringthatyourbackis
roughlystraightandperpendicularto
theground.Itwilllikelytakemultiple
attemptsatthefullhandstandbefore
yourformisgoodandyouare
comfortableandbalancedinthefull
handstrandposition(evenwhen
usingaspotterandasolidwalltoaid
yourbalance).Ifyouarecomfortable,
holdthispositionuntilyouare
moderatelyfatiguedorabouta
minute,whichevercomesfirst,while
ensuringgoodformandbalanceas
youholdtheposition.Then,slowly
reverseyourmovements,takingcare
tostaybalanced,andreturntoyour
originalstartingposition(Figure76).
Thiscompletesonefullhandstand.
Do13fullhandstands.Workto
improvethequalityandprecisionof
yourmovementsovertimeto
promotestraightnessandalignment
ofyourbody,toachieveunassisted
balanceandcontrolinthisposition,
andtoincreasethedurationthatyou
holdthefullhandstandposition.

FULLHANDSTANDPUSHUP
Ifyouarecomfortableandbalancedin
thefullhandstand(withaspotterand
asolidwalltoaidyourbalance,or
unaided),anumberofvariationsare
possible,includingthefullhandstand
pushup.Todothefullhandstand
pushup,returntothefullhandstand
position(Figure77)viathesteps
describedabove,usingaspotterand
optionallyatasolidwall.Whenyou
areready,gentlybendyourelbows
andloweryourfacetowardthe
ground,stoppingabouthalfwaytothe
groundatfirst,andthenjustshortof
thegroundasyoudevelop
competencyinthisexercise,always
ensuringthatyouremainincontrolof
yourbodyweightandthatyourbody
remainsstraightandbalancedusing
HumanaNaturaCalisthenicsGuideVersion3.4 61

themusclesofyourarmsandmid
body(Figure78).Askaspotterto
checkyourpositionandadjustyour
arms,hands,andlegsasneededto
achievecorrectform,especially
ensuringthatyourbackandlegsare
straight.Ifyouarecomfortableinthe
loweredposition,holdthispositionfor
atleastseveralseconds,while
ensuringgoodformandbalance,and
thenreverseyourmovement,
returningtothefullhandstand
positionforamoment(Figure77).This
completesonefullhandstandpush
up.Continuethisexercisewithout
stoppinguntilyouaremoderately
windedoraboutaminute,whichever
comesfirst.Then,slowlyreverseyour
movements,takingcaretostay
balanced,andreturntoyouroriginal
startingposition(Figure76).This
completesonefullhandstandpush
upset.Do13setsoffullhandstand
pushups.

Asyouworktomasterthefullhand
standanditspushupvariation,you
willreachapointwhereyoucandoall
thesepositionsinasinglesetof
movements,pausingbrieflyineach
positionandthengentlyreturningto
youroriginalstartingposition(Figure
76)attheend.
HumanaNaturaCalisthenicsGuideVersion3.4 62

16 FrontBridges
Level:IntermediateAdvanced

Frontbridgesencompassanumberof
exercisesdesignedtoconditionour
midbodyandareanimportant
complementtosituporcrunch
exercises.Sinceourexistingmidbody
strengthcanrangefromonlyfairall
thewaytoexcellent,evenforpeople
exercisingattheintermediatelevel,
frontbridgevariationsallowfor
progressivemidbodyexerciseat
manylevelsofintensity.Included
belowarethebasicfrontbridge,the
frontdrawbridge,thebasicplank,the
plankclimb,theplankcrunch,the
plankcross,andthe(advancedlevel)
fullfrontbridge.

BASICFRONTBRIDGE
Todoabasicfrontbridge,beginwith
yourforearmsandpalmsonthe
ground,elbowsbent,feettogether
andrestingonyourtoes,withyour
bodyraisedfromtheground,and
waistandlegsstraight(Figure79).Ask
afriendtocheckyourpositionand
adjustyourbodyasneededtoachieve
correctform.Ifyouarecomfortable,
holdthispositionuntilyouare
moderatelyfatiguedorabouta
minute,whichevercomesfirst,while
ensuringgoodformandbalanceas
youholdtheposition.Then,slowly
loweryourselftothegroundandrest
foramoment.Thiscompletesone
basicfrontbridge.Do13basicfront
bridges.Worktoimprovethe
straightnessandalignmentofyour
body,andtoincreasetheduration
thatyouholdthebasicfrontbridge
position.

FRONTDRAWBRIDGE
Ifyouarecomfortableandbalancedin
thebasicfrontbridge,youcanmove
ontodothefrontdrawbridge.Todoa
frontdrawbridge,returntothebasic
frontbridgeposition(Figure79)via
thestepsdescribedabove.Whenyou
areready,gentlybringyourface
towardtheskywhilearchingyour
backandbringingyourchestforward
(Figure80).Ideally,youwillkeepyour
Figure79 Figure80

Figure81 Figure82

Figure83 Figure84

Figure85 Figure86

HumanaNaturaCalisthenicsGuideVersion3.4 63

hipsandstomachoffthegroundbut
youmayneedtorestyourmidbody
onthegroundatfirst.Holdthis
positionforatleastamomentand
thengentlyreverseyourmovements,
returningtothebasicfrontbridge
positionandthenimmediatelyraising
yourhipsandbuttocksashighasyou
cantowardtheskywhilekeepingyour
balanceandsupportingyourselfwith
yourforearmsandtoes(Figure81).
Holdthispositionforatleasta
momentandthenreverseyour
movementsuntilyouarebackinthe
positioninFigure80.Thiscompletes
onefrontdrawbridge.Continuethis
exercisewithoutstoppinguntilyou
aremoderatelywindedorabouta
minute,whichevercomesfirst.Then,
returntothebasicfrontbridge
positioninFigure79,andthenslowly
loweryourselftothegroundandrest
foramoment.Thiscompletesone
frontdrawbridgeset.Do13front
drawbridgesets.Worktoimprovethe
qualityandprecisionofyour
movementsovertimetopromote
controlandalignmentofyourbody,
andtoincreasetheintensityofthe
exerciseandthedurationthatyou
holdtheraisedpositions.

BASICPLANK
Ifyouarecomfortableandbalancedin
thefrontdrawbridgeexercise,youcan
moveontodothebasicplankandits
variations.Todoabasicplank,simply
assumethefullupperpushup
position,withyourhandsandfeeton
theground,armsstraightand
shoulderwidthapart,fingerstogether
andpointinginlinewithyourbody,
backandlegsstraightandlevel,head
facingthegroundandlevel,feet
togetherandrestingonyourtoes
(Figure82).Askafriendtocheckyour
positionandadjustyourbodyas
neededtoachievecorrectform.Ifyou
arecomfortable,holdthisposition
untilyouaremoderatelyfatiguedor
aboutaminute,whichevercomes
first,whileensuringgoodformand
balanceasyouholdtheposition.
Then,slowlyloweryourselftothe
groundandrestforamoment.This
completesonebasicplank.Do13
basicplanks.Worktoimprovethe
straightnessandalignmentofyour
body,andtoincreasetheduration
thatyouholdthebasicplankposition.
HumanaNaturaCalisthenicsGuideVersion3.4 64

VARIATIONS:Onceyouare
comfortableinthebasicplank,a
numberofvariationsarepossible.
Fourareincludedinthissection:the
elevateddrawbridge,theplankclimb,
theblankcrunch,andtheplankcross.

Notethatthelastthreeoftheseplank
variationsconditiononesideofthe
bodyatatime.Itisessentialthatyou
exerciseeachsideofthebodyforan
equalnumberofrepetitionsandwith
equalintensity,whetherbyalternating
sideswitheachrepetitionorbydoing
halfsetsoneachsideandthen
switchingovertoexercisetheother
sideequallytocompletetheset.

ELEVATEDDRAWBRIDGE
Asimplevariationonthebasicplankis
tocombineitwiththetwopositions
fromthefrontdrawbridge,exceptthat
thearmsarekeptstraightandresting
onthehandsonly,insteadofonthe
forearms.

PLANKCLIMB
Todotheplankclimb,returntothe
basicplankposition(Figure82)viathe
stepsdescribedabove.Whenyouare
ready,quicklybringonefoottothe
groundabouthalfwaytoyourhands
inasteppingmovement,lettingthe
kneeofthatlegbendandcomeup
towardyourchest,whilekeepingyour
arms,backandotherlegstraight
(Figure83).Holdthispositionforat
leastamoment,andthenquickly
reverseyourmovementstoreturnto
thebasicplank.Immediatelyrepeat
thismovementwithyourotherfoot
andleg.Thiscompletesoneplank
climb.Continuethisexercisewithout
stoppinguntilyouaremoderately
windedoraboutaminute,whichever
comesfirst.Then,returntothebasic
plankpositioninFigure82,andthen
slowlyloweryourselftotheground
andrestforamoment.Thiscompletes
oneplankclimbset.Do13plank
climbsets.

PLANKCRUNCH
Todotheplankcrunch,returntothe
basicplankposition(Figure82)viathe
stepsdescribedabove.Whenyouare
ready,quicklybringonekneetoyour
chestinacrunchingmovementwhile
keepingthefootofthatlegoffthe
HumanaNaturaCalisthenicsGuideVersion3.4 65

groundandkeepingyourarms,back
andotherlegstraight(Figure84).Hold
thispositionforatleastamoment,
andthenquicklyreverseyour
movementstoreturntothebasic
plank.Immediatelyrepeatthis
movementwithyourotherkneeand
leg.Thiscompletesoneplankcrunch.
Continuethisexercisewithout
stoppinguntilyouaremoderately
windedoraboutaminute,whichever
comesfirst.Then,returntothebasic
plankpositioninFigure82,andthen
slowlyloweryourselftotheground
andrestforamoment.Thiscompletes
oneplankcrunchset.Do13plank
crunchsets.

PLANKCROSS
Todotheplankcross,returntothe
basicplankposition(Figure82)viathe
stepsdescribedabove.Whenyouare
ready,quicklybringonekneetoyour
chestintheplankcrunchmovementin
thepositioninFigure84andthen
immediatelypointthatkneeacross
themidlineofyourbodyasfarasyou
can,whilekeepingthefootofthatleg
offthegroundandkeepingyourarms,
backandotherlegstraight(Figure85).
Holdthispositionforatleasta
moment,andthenquicklyreverse
yourmovementstoreturntothebasic
plankpositioninFigure82.
Immediatelyrepeatthismovement
withyourotherkneeandleg.This
completesoneplankcross.Continue
thisexercisewithoutstoppinguntil
youaremoderatelywindedorabouta
minute,whichevercomesfirst.Then,
returntothebasicplankpositionin
Figure82,andthenslowlylower
yourselftothegroundandrestfora
moment.Thiscompletesoneplank
crossset.Do13plankcrosssets.

Inalloftheseplankvariations,workto
improvethequalityandprecisionof
yourmovementsovertime,to
promotecontrolandalignmentof
yourbody,andtoincreasethe
intensityoftheexerciseandthe
durationthatyouholdtheraisedleg
positions.

FULLFRONTBRIDGE
Ifyoucandothebasicplankandall
theplankvariationspresentedabove
comfortablyandareexercisingatan
advancedlevel,youcandothefull
HumanaNaturaCalisthenicsGuideVersion3.4 66

frontbridge(anadvancedlevel
exercise).Thefullfrontbridgeisavery
strenuousexercisethatconditionsand
stressestheentirebody,includingthe
neckandback,andyoushouldusea
spotteruntilyoufullymasterthis
quiteintenseexercise.

Todothefullfrontbridge,returnto
thebasicfrontbridgeposition(Figure
79)viathestepsdescribedabove.
Whenyouareready,gentlylower
yourforeheadtothegroundand
positionittosupportyourbody
weight(extrapaddingunderyour
foreheadmaybeneeded).Gradually
reducetheamountofweightonyour
forearmsbyslowlyliftingthemand
shiftingmoreweighttoyourforehead.
Ifyoucanbearyourupperbody
weightonyourforeheadandremain
balancedwithoutuseofyourarms,
placeyourhandsbehindyourback
(Figure86).Askaspottertocheck
yourpositionandadjustyourback,
arms,andlegsasneededtoachieve
correctform,especiallyensuringthat
yourneck,back,andlegsareroughly
straightandparalleltotheground.If
youarecomfortable,holdthisposition
untilyouaremoderatelyfatiguedor
aboutaminute,whichevercomes
first,whileensuringgoodformand
balanceasyouholdtheposition.
Then,slowlyreverseyourmovements,
takingcaretostaybalanced,and
returntoyouroriginalstarting
position(Figure79),andthenslowly
loweryourselftothegroundandrest
foramoment.Thiscompletesonefull
frontbridge.Do13fullfrontbridges.
Worktoimprovethequalityand
precisionofyourmovementsover
timetopromotecontroland
alignmentofyourbody,andtoextend
thedurationthatyouholdthefull
frontbridgeposition.
HumanaNaturaCalisthenicsGuideVersion3.4 67

17 LegBridges
Level:Intermediate

Legbridgesworktostrengthenand
promoteflexibilityinourlowerbody,
andoftenconditionmusclesthatare
greatlyunderutilizedinthecourseof
dailylife.Includedbelowaretwo
versionsoflegbridges:theisometric
(stationary)straddlebridgeandthe
dynamic(moving)hoppingbridge.

STRADDLEBRIDGE
Todoastraddlebridge,beginina
standingpositionwithyourarmsat
yoursidesandthenkickoutyourlegs
andarmssothatyourfeetareatleast
shoulderwidthapartandpointing
slightlyoutward,yourarmsare
straightouttothesideandparallelto
theground,yourbackandheadare
straightandperpendiculartothe
ground,andyourheadisleveland
facingforward.Gentlybendyour
kneesandloweryourbodyuntilyour
upperlegsareroughlyparalleltothe
ground(Figure87).Askafriendto
checkyourpositionandadjustyour
bodyasneededtoachievecorrect
form.Ifyouarecomfortable,holdthis
positionuntilyouaremoderately
fatiguedoraboutaminute,whichever
comesfirst,whileensuringgoodform
andbalanceasyouholdtheposition.
Then,slowlyraiseyourbodyandkick
backtoastandingposition.This
completesonestraddlebridge.Do13
straddlebridges.Asavariationofthis
exercisethatengagesmoreofyour
midbody,yourcandothestraddle
bridgewithyourarmsoverhead
insteadofoutstretchedtotheside
(Figure88).Worktoimprovethe
straightnessandalignmentofyour
body,andtoincreasetheduration
thatyouholdthestraddlebridge
position.

HOPPINGBRIDGE
Todoahoppingbridge,returntothe
basicstraddlebridgeposition(Figure
87)viathestepsdescribedabove,but
thistimekeepyourlegsnomorethan
shoulderwidthapartandbringyour
handsinfistsinfrontofyourchest
Figure87 Figure88

Figure89 Figure90

HumanaNaturaCalisthenicsGuideVersion3.4 68

withyourelbowsbent(Figure89).
Whenyouareready,bringyourfeet
almosttogetherwithahop(aslight
jump),keepingtherestofyourbodyin
thesamepositionasbefore(Figure
90).Holdthispositionforamoment
andthenreverseyourmovementwith
anotherhoptoreturntotheposition
inFigure89.Thiscompletesone
hoppingbridge.Continuethisexercise
withoutstoppinguntilyouare
moderatelywindedoraboutaminute,
whichevercomesfirst.Then,returnto
astandingpositionwithajump.This
completesonehoppingbridgeset.Do
13hoppingbridgesets.Forvariation,
changethespeedofyourhopping
movement,rangingfromincludinga
sustainedpauseineachpositionall
thewaytoaveryrapidhopping
movement.Worktoimprovetheform
andalignmentofyourbody,andto
increasethedurationandintensityof
yourhoppingbridges.
HumanaNaturaCalisthenicsGuideVersion3.4 69

18 FrontKicks
Level:Intermediate

Frontkicksimprovelowerandmid
bodystrength,aswellasoverall
coordination,balance,andagility.

IMPORTANTNOTE:Thefocusofthis
exerciseisonphysicalconditioning,
ratherthanselfdefense.Whenusing
thefrontkickinselfdefense,itshould
beonlyafterconflictavoidance
techniquesandverbalandnonverbal
calmingofapotentialadversaryhave
beentried.Whenkickinginself
defense,itisessentialtomaintain
yourphysicalbalanceandmental
composure,tokickwithsufficient
forceandspeedatavulnerablearea,
andtowithdrawyourlegquicklyso
thatitisnotseizedbyyouradversary.
Thefollowingexercisedescriptionis
notasubstitutefortraininginself
defensetechniquesbyaqualified
instructor.

Todoafrontkick,beginwithyourfeet
facingforwardandslightlyapart,arms
atyoursides,backandlegsstraight,
andheadstraightandlevel(Figure
91).Takeamomenttomentally
preparefortheexercise,thinking
throughthestepsyouwillexecute.
Whenyouareready,gentlybringone
legstraightbackinareverselunge,
restingthefootofthatlegonyour
toesandtakingcarenottoloseyour
balanceorstrikeyourkneeonthe
ground.Bendyourfrontknee,bring
yourhandsinfistsinfrontofyourface
andneck,keepyourfaceforwardand
level,andholdyoureyesonyour
eventualkicktarget(Figure92).
Quicklymoveyourbacklegforward,
leadingwiththeknee,andbringthe
kneeofthatlegintoakneekickin
frontofyou,sothatyourmovingknee
endsupinfrontofyourchest(Figure
93).Withoutstopping,reverseyour
movementstoreturntotheposition
inFigure94(samepositionasinFigure
92repeatedtoemphasizereturnto
backlungebeforefullkick),taking
caretokeepgoodformandalignment
andnottoloseyourbalance.Oncethe
Figure91 Figure92

Figure93 Figure94

Figure95

HumanaNaturaCalisthenicsGuideVersion3.4 70

toesofyourbackfootreachthe
ground,immediatelymoveyourback
legforwardagain,leadingonceagain
withtheknee,butthistimeallowing
yourfoottocomeforwardintoafull
frontkick,whichshouldbethrown
fromtheheelratherthanthetoesof
thekickingfoot(Figure95).
Immediatelyreverseyourmovements
toreturntothepositioninFigure94.
Thiscompletesonefrontkickcycle.
Continuethisexercisewithout
stoppingwiththesameleguntilyou
aremoderatelywindedorabouta
minute,whichevercomesfirst.Then,
reverseyourmovementstoreturnto
thestandingpositioninFigure91.This
completesonefrontkickhalfset.
Repeattheexercisewiththeotherleg
foranequaldurationandwithequal
intensitytocompleteonefrontkick
set.Do13frontkicksets.Workto
improvetheformandalignmentof
yourbodyandtoincreasetheforce,
height,andspeedofyourfrontkicks.
HumanaNaturaCalisthenicsGuideVersion3.4 71

19 SideKicks
Level:Intermediate

Sidekicksimprovelowerandmid
bodystrength,aswellasoverall
coordination,balance,andagility.

IMPORTANTNOTE:Thefocusofthis
exerciseisonphysicalconditioning,
ratherthanselfdefense.Whenusing
thesidekickinselfdefense,itshould
beonlyafterconflictavoidance
techniquesandverbalandnonverbal
calmingofapotentialadversaryhave
beentried.Whenkickinginself
defense,itisessentialtomaintain
yourphysicalbalanceandmental
composure,tokickwithsufficient
forceandspeedatavulnerablearea,
andtowithdrawyourlegquicklyso
thatitisnotseizedbyyouradversary.
Thefollowingexercisedescriptionis
notasubstitutefortraininginself
defensetechniquesbyaqualified
instructor.

Todoasidekick,beginwithyourfeet
facingforwardandslightlyapart,your
backandlegsstraight,headaligned
andlevel,whilebringingyourhandsin
fistsinfrontofyourfaceandneck
withyourelbowsbent(Figure96).
Takeamomenttomentallyprepare
fortheexercise,thinkingthroughthe
stepsyouwillexecute.Whenyouare
ready,turnyourupperbodytoone
side,gentlybringyourbackleg(the
oneawayfromyourface)backwarda
halfstep,withthetoesofyourback
legpointedoutandback,andthe
kneeofthatlegbent,keepingyour
frontlegandupperbodystraightand
crouchingdownslightly,whiletaking
carenottoloseyourbalanceand
holdingyoureyesonyoureventual
kicktarget(Figure97).Quicklymove
yourbackfootforward,sothatit
comestorestonitstoesbehindyour
frontfoot(Figure98).Immediately
raiseyourforwardkneetowardyour
chest,pivotyourhipsslightlyupward
sothatyourhipsbecomeroughly
perpendiculartotheground,and
lowertheheelofyourbackfoottothe
ground.Withoutstoppingandwith
Figure96 Figure97

Figure98 Figure99

HumanaNaturaCalisthenicsGuideVersion3.4 72

yourfrontfootparalleltotheground,
bringyourfrontfootforwardintoa
fullsidekick,whichshouldbethrown
fromtheheelratherthanthetoesof
thekickingfoot(Figure99).
Immediatelyreverseyourmovements
toreturntothepositioninFigure97.
Thiscompleteonesidekick.Continue
thisexercisewithoutstoppingwiththe
sameleguntilyouaremoderately
windedoraboutaminute,whichever
comesfirst.Then,reverseyour
movementstoreturntothestanding
positioninFigure96.Thiscompletes
onesidekickhalfset.Repeatthe
exerciseontheothersideandwith
theotherlegforanequalduration
andwithequalintensitytocomplete
onesidekickset.Do13sidekicksets.
Worktoimprovetheformand
alignmentofyourbodyandto
increasetheforce,height,andspeed
ofyoursidekicks.

HumanaNaturaCalisthenicsGuideVersion3.4 73

20 ArmPunches
Level:Intermediate

Armpunchesimproveupperbodyand
armstrength,aswellasoverall
coordination,balance,andagility.
Includedbelowaretheuppercutarm
punchandthestraightarmpunch.

IMPORTANTNOTE:Thefocusofthis
exerciseisonphysicalconditioning,
ratherthanselfdefense.Whenusing
armpunchesinselfdefense,itshould
beonlyafterconflictavoidance
techniquesandverbalandnonverbal
calmingofapotentialadversaryhave
beentried.Whenpunchinginself
defense,itisessentialtomaintain
yourphysicalbalanceandmental
composure,toprotectyourselfwith
yourraisedarms,topunchwith
sufficientforceandspeedata
vulnerablearea,andtowithdrawyour
armsquicklysothattheyarenot
seizedbyyouradversary.The
followingexercisedescriptionisnota
substitutefortraininginselfdefense
techniquesbyaqualifiedinstructor

UPPERCUTARMPUNCH
Todoanuppercutarmpunch,begin
withyourfeetfacingforwardand
aboutshoulderwidthapart,yourback
andlegsstraight,headalignedand
level,whilebringingyourhandsinfists
infrontofyourchestwithyourelbows
bent(Figure100).Takeamomentto
mentallypreparefortheexercise,
thinkingthroughthestepsyouwill
execute.Whenyouareready,quickly
pivotyourhipsaboutfifteendegrees
towardonesideofyourbody.Thiswill
naturallycauseanuppercutpunchto
bethrownbythearmontheforward
movingsideofyourbody.Directthe
punchawayfromyou,beingcareful
nottopunchyourself,butdonot
intentionallytrytoextendyourarm,
astheuppercutarmpunchshould
originateinthebody,notthearms
(Figure101).Immediatelyreverseyour
movementandreturntotheposition
inFigure100.Thiscompletesone
uppercutarmpunch.Continuethis
exercisewithoutstoppinguntil
Figure100 Figure101

Figure102 Figure103

HumanaNaturaCalisthenicsGuideVersion3.4 74

moderatelywindedoraboutaminute,
whichevercomesfirst,andeither
alternatingsideswitheachpunchor
doingtwoconsecutivehalfsetson
eachsideofyourbody.Thiscompletes
oneuppercutarmpunchset.Do13
uppercutarmpunchsets.Workto
improvetheformandalignmentof
yourbodytoincreasetheforce,
speed,frequency,anddurationof
yourarmpunches,andtomoredeeply
involveyourstomachandchest
musclesinthepunchingmovement.

STRAIGHTARMPUNCH
Todoastraightarmpunch,beginwith
yourfeetfacingforwardandabout
shoulderwidthapart,yourbackand
legsstraight,headalignedandlevel,
whilebringingyourhandsinfistsin
frontofyourchestwithyourelbows
bent(Figure102).Takeamomentto
mentallypreparefortheexercise,
thinkingthroughthestepsyouwill
execute.Whenyouareready,bring
bothfistsupinfrontofyourfaceand
neck,andquicklythrowapunchwith
onearmstraightinfrontofyouat
aboutchestheight,turningyour
shoulderslightlyinthedirectionofthe
punchsothatthepunchcomesfrom
boththebodyandthearms(Figure
103).Immediatelyreverseyour
movementandreturntotheposition
inFigure102,withyourfistskeptupin
frontofyourfaceandneck.This
completesonestraightarmpunch.
Continuethisexercisewithout
stoppinguntilmoderatelywindedor
aboutaminute,whichevercomes
first,andeitheralternatingsideswith
eachpunchordoingtwoconsecutive
halfsetsoneachsideofyourbody.
Thiscompletesonestraightarmpunch
set.Do13straightarmpunchsets.
Worktoimprovetheformand
alignmentofyourbodytoincreasethe
force,speed,frequency,andduration
ofyourarmpunches,andtomore
deeplyinvolveyourupperbody
musclesinthepunchingmovement.

COMBINEDPUNCHESANDKICKS
Onceyouhavemasteredthesearm
punchexercises,youcancombine
them,aswellasthelegkickexercises
onceyouhavemasteredthem,intoa
dynamicmockselfdefenseexercise.
Todothis,begininthepositionin
Figure102andstarta"fighterdance"
HumanaNaturaCalisthenicsGuideVersion3.4 75

ontheballsofyourfeetandtoes,by
movingquicklyaroundyouinan
irregularfigureeightpattern,with
yourkneesslightlybentandfistsin
frontofyou,alternatingwhichlegyou
leadwith,andholdingyoureyeson
youreventualpunchandkicktarget.
Practicedefendingyourselfagainst
imaginedpunchesandkickswith
sweepingmovementsofyourarms
andbyjumpingoutofthewaywith
yourdancemovement,variably
keepingoneleginfrontandtheother
slightlybehindyou,andeachtime
returningtoyouroriginalpositionwith
yourarmsraisedinfistsandheelsof
theground.Whenyouareready,
begintoaddyourownvaryingarm
punchesandkneeandfootkicks,
adaptedfromthedescriptionsabove,
toyourimprovisedroutine.Workto
improvetheformandalignmentof
yourbodytoincreasetheforce,
speed,frequency,anddurationof
yourfighterdance,punching,and
kickingmovements.Inyourfighter
dancemovement,practicestepping
intoyourstraightarmpunches,with
thesamesidelegasthearmyouare
punchingwith,foraddedspeedand
force.Alwaysremembertoquickly
withdrawallofyourkicksand
punches,andtokeepyourbodyaway
fromyourmockopponentorto
defendyourselfwithsweepingarm
blocks.
HumanaNaturaCalisthenicsGuideVersion3.4 76

21 BodyBalancing
Level:Core

Begintowinddownyourworkout
eachtimewithbodybalancing
exercises.Bodybalancingpromotes
coordinationandagility,andprovides
conditioningofmuchofthebody.
Balancingalsopromotesemotional
andmentalcomposure,andisan
excellentcomplementtomore
dynamicandstrenuousexercises.
Includedbelowaretherocking
balance,theuprightbalance,andthe
fullbodybalance.Allshouldbedone
onbothsidesofthebodyforanequal
durationandwithequalintensity.
Notethatitmayinitiallytakemore
thanoneattemptateachexercise
beforeyourformisgoodandyouare
comfortableandbalancedineach
position.

ROCKINGBALANCE
Todoarockingbalance,beginwith
yourfeetfacingforwardandslightly
apart,armsatyoursides,backand
legsstraight,andheadstraightand
level(Figure104).Bendyourelbows
andplaceyourhandsbyyourwaist,
andthengentlyliftonelegashighas
youcaninfrontofyou,takingcarenot
toloseyourbalance,whilekeeping
yourback,legs,andheadasstraightas
possible(Figure105).Ifyouare
comfortable,holdthispositionfora
momentandthenreverseyour
movement,butnowcarryingyourleg
behindyouasfarasyoucan,without
touchingthefloorandbending
forwardslightly,againtakingcarenot
toloseyourbalance,whilekeeping
yourback,legs,andheadasstraightas
possible(Figure106).Thiscompletes
onerockingbalance.Continuethis
exercisewithoutstoppingonthesame
sideuntilyouaremoderatelywinded
oraboutaminute,whichevercomes
first,andthenreturntoyouroriginal
startingpositioninFigure104.Repeat
theexerciseonyourothersideforthe
samedurationandwithequal
intensity.Thiscompletesonerocking
balanceset.Do13rockingbalance
sets.Asvariations,youcandothis
Figure104 Figure105

Figure106 Figure107

Figure108

HumanaNaturaCalisthenicsGuideVersion3.4 77

exercisewithyourarmsextended
straightouttothesideoroverhead,
insteadofbent,andwithfistsatyour
waist.Worktoimprovetheformand
alignmentofyourbody,andto
increasethedurationandheightof
yourrockingmovement.

UPRIGHTBALANCE
Todoanuprightbalance,beginwith
yourfeetfacingforwardandslightly
apart,armsatyoursides,backand
legsstraight,andheadstraightand
level(Figure104).Raiseyourarms
straightoverhead,pointyourfingers
tothesky,andcarefullyliftonefoot
offtheground,takingcarenottolose
yourbalance,whilekeepingyourback
andotherlegstraight,andkeeping
yourheadlevelandlookingforwardor
atapointonthegroundinfrontof
you(Figure107).Ifyouare
comfortable,holdthispositionuntil
youaremoderatelyfatiguedorabout
aminute,whichevercomesfirst,and
thenreverseyourmovementtoreturn
tothepositioninFigure104.This
completesoneuprightbalance.
Repeattheexerciseonyourotherside
forthesamedurationandwithequal
intensity.Thiscompletesoneupright
balanceset.Do13uprightbalance
sets.Asavariation,youcandothis
exercisewithyourfacetowardthesky
andeyesgazingatthespacebetween
yourthumbs,orevenwithyoureyes
closed.Worktoimprovetheformand
alignmentofyourbody,andto
increasethedurationyouholdthis
balance.

FULLBODYBALANCE
Onceyouarecomfortableinthe
rockingbalanceanduprightbalance,
youcanmoveontodothefullbody
balance.Todoafullbalance,begin
withyourfeetfacingforwardand
slightlyapart,armsatyoursides,back
andlegsstraight,andheadstraight
andlevel(Figure104).Keepingyour
balancinglegstraightbutnotlocked,
carefullyloweryourupperbody,and
raisetheotherlegbehindyouand
botharmsoutinfrontofyou,taking
carenottoloseyourbalance,until
yourarms,back,head,andextended
legareallstraightandparalleltothe
ground,withyoureyesgazingata
pointonthegroundunderyou(Figure
108).Ifyouarecomfortable,holdthis
HumanaNaturaCalisthenicsGuideVersion3.4 78

positionuntilyouaremoderately
fatiguedoraboutaminute,whichever
comesfirst,andthenreverseyour
movementtoreturntothepositionin
Figure104.Thiscompletesonefull
bodybalance.Repeattheexerciseon
yourothersideforthesameduration
andwithequalintensity.This
completesonefullbodybalanceset.
Do13fullbodybalancesets.Asa
variation,youcandothisexercisewith
yourfaceforwardandeyesgazingat
thespacebetweenyourthumbs,or
evenwithyoureyesclosed.Workto
improvetheformandalignmentof
yourbody,andtoincreasethe
durationyouholdthisbalance.
HumanaNaturaCalisthenicsGuideVersion3.4 79

22 SixWayStretch(WarmDown)
Level:Core

Startandendyourcalisthenics
workoutwiththesixwaystretch,a
seriesofmovesborrowedfrom
modernhathayoga.Thisstretchworks
allyourmajormusclegroupsand
increasesmentalfocus,andisan
efficientwayofwarmingupand
coolingdownyourbody.

Beginwithyourfeetshoulderwidth
apartandtoespointingforward,arms
atyourside,bodystraight,head
straightandlevel(Figure109).
Keepingyourarmsstraightand
leadingwiththebacksofyourhands,
stretchyourarmsslowlyforward,and
thenupandbackintheirfullrangeof
movement.Whenyourarmsreach
overhead,archyourbackslightlyand
continuereachingwithyourarmsas
farbackasyoucancomfortably
(Figure110).Holdthisbackward
stretchforamoment.

Next,begintomoveyourarms
forwardinasimilarsweeping
movement,keepingyourarmsstraight
andthistimeleadingwiththepalmsof
yourhands.Straightenyourbackand
thennaturallybegintobendforward
atthewaistwiththemovementof
yourarms.Continuebendingwiththe
forwardandthendownwardsweepof
yourarmsuntilyourfingersreachyour
toesorthefloor(Figure111).Ifyou
can'treachyourtoesatfirst,reachas
fardownyourlegsasyoucan
comfortably,butworkgraduallyto
improveyourflexibilityinthisstretch.
Holdthisforwardstretchfora
moment,andthenrollyourbody
graduallybackuptoyouroriginal
startingposition,beginningwithyour
lowerbodyandthenengagingyour
upperbody,andthistimekeeping
yourarmsatyourside(Figure109).

Pauseforamomentinthepositionin
Figure109,andthenwidenyour
stanceslightlyandextendyourarms
outtothesideatthesametimewitha
slightjump,keepingyourbody,legs
Figure109 Figure110

Figure111 Figure112

Figure113 Figure114

HumanaNaturaCalisthenicsGuideVersion3.4 80

andarmsstraight,headlevel,and
lettingyourtoesnaturallypoint
slightlyoutward(Figure112).Turnone
footouttothesideandgradually
lowerthesamesidearmuntilyour
fingerstouchthefloornexttothe
instepofyouroutturnedfoot.Atthe
sametime,extendyourotherarm
towardtheskyandfixyoureyeson
thethumbofyourraisedhand,taking
caretokeepyourarmsandlegs
straightandtomaintainyourbalance
(Figure113).Ifyoucan'treachthe
flooratfirst,reachasfardownyour
legasyoucancomfortablyandgrasp
yourleg,butworkgraduallyto
improveyourflexibilityinthisstretch.
Holdthissidestretchforamoment,
andthenslowlyreverseyour
movementuntilyouarebackinyour
originalstartingposition(Figure112).
Repeatthestretchonyourotherside
foranequalperiodoftime.

Afterpausingforamomentinthe
positioninFigure112,againturnone
footouttotheside,andthistime
graduallyloweryouroppositearm
towardthatfoot,twistingatyour
waist,untilyourfingerstouchthe
flooronthefarsideofyourout
turnedfoot.Atthesametime,extend
yourotherarmtowardtheskyandfix
youreyesonthethumbofyourraised
hand,takingcaretokeepyourarms
andlegsstraightandmaintainingyour
balance(Figure114).Ifyoucan'treach
theflooratfirst,reachasfardown
yourlegasyoucancomfortablyand
graspyourleg,butworkgraduallyto
improveyourflexibilityinthisstretch.
Holdthissidetwistforamoment,and
thenslowlyreverseyourmovement
untilyouarebackinyouroriginal
startingposition(Figure112).Repeat
thestretchonyourothersideforan
equalperiodoftime.

Afterpausingforamomentinthe
positioninFigure112returntothe
positioninFigure109withaslight
jumpandtakeseveralbreaths.This
completesthesixwaystretch.Youcan
dothesixwaystretchanytimeyou
wantitisagreatwaytoreenergize
yourbodyaftereitherextended
activityorinactivity.Asavariation,
youcandothebackwardandforward
stretcheswithyourfeettogetheror
withyourfeetwideapart.Each
HumanaNaturaCalisthenicsGuideVersion3.4 81

variationgivesyouaslightlydifferent
fullbodystretch.

HumanaNaturaCalisthenicsGuideVersion3.4 82

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