1. Calisthenics – Free Hand Exercises
Meaning:
This exercises consisting of a variety of gross motor
movements - running,standing,grasping,pushing are
often performed rhythmically and generally without
equipments or apparatus.
Benefits :
•Muscular strength
•Balance
•Agility
•Co- ordination
•Concentration
2. 1st Exercise steps explained 4 counts
but please do it for 32 counts
• Count 1 – Two hands
raise upto shoulder level
palms facing each other.
• Count 2 – Two hands
raise above your head
palms facing each other.
• Count 3 – same as count
1
• Count 4 – back to starting
position
3. 2nd Exercise steps explained 4 counts
but please do it for 32 counts
• Count 1 – Two hands
raise upto shoulder level
palms facing each other.
• Count 2 – Extent your
arms both side, palms
facing front side.
• Count 3 – same as count
1
• Count 4 – back to starting
position
4. 3rd Exercise steps explained 4 counts
but please do it for 32 counts
• Count 1 : Two hands
forward palms facing each
other .
• Count 2 . Same position turn
towards your right
handside/left hand side
• Count 3 . Come back to
count 1
• Count 4 . Back to standing
pose
• Please do for 32 counts
5. 4th Exercise steps explained 4 counts
but please do it for 32 counts
Count 1 – Two hands raise
above your head, arms
touching ears palms facing
each other.
Count 2 – Bring your arms
down both side shoulder
level, palms facing floor
side.
Count 3 – same as count 1
Count 4 – back to starting
position
6. 5th Exercise steps explained 4 counts
but please do it for 32 counts
Count 1 – Two hands raise
side wards both right &
left shoulder level, palms
facing the floor.
Count 2 – Bend your
elbows , close to your
chest level .
Count 3 – same as count 1
Count 4 – back to starting
position
