4 Minute Calisthenics: A perfect beginners bodyweight only strength building program

This is a version of the famous Chinese broadcast gymnastics from the early 1990's. As with all of the broadcast gymnastics routines, these exercises were the subject of rigorous testing to produce a moderate intensity exercise routine that had a positive effect on motor skills (in that they required the integration of muscular, skeletal and neurological functions).

Each exercise also works a particular range of motion, and thus overall the routine provides good, gentle exercise to all body parts. The large muscle groups are all utilized, lubricating all of the joints in the body, and improving circulatory and respiratory fitness.

The aim of this broadcast gymnastics exercise routine is to improve the operating system of the human body - and aren’t you due an upgrade?

Unlike some of the later sets (one of which is published by Internal Force Fitness as 'Chinese Radio Calisthenics') this set is perhaps the one best typifies 'old school calisthenics.' It is simple to learn, quick to perform AND it feels really good. That's why we chose it! What ARE calisthenics? Calisthenics is basically standing body-weight training. They will increase body strength, body fitness, and flexibility, through a range of movements. When performed vigorously and with variety, calisthenics can provide the benefits of muscular and aerobic conditioning, in addition to improving psychomotor skills such as balance, agility and coordination. In other words – they're AWESOME! How to use this book This routine is part of the Internal Force Fitness 'Routine Rainbow'; 7 different bodyweight only workouts that you can learn, mix, match, and rotate as often as you like. In this routine there are simply 13 different headings that relate to 13 different exercises - do them all and you have done a FULL BODY exercise routine in around 4 minutes! Sorry if you expecting more pages of pointless 'fit speak' – that's not what I'm into at all.

Use this book by simply having a go at each exercise one at a time, then put them all together!