Image source laffy4k

Recently I wrote about how I had changed my running route because I have moved house. Well, I have adapted this route slightly so that I can perform calisthenics while I am out on the run. The reason I have done this is basically to save time, always a good thing in my eyes. Instead of exercising twice in a single day I combine a cardio session with calisthenics so now I do not have to get changed twice, shower twice, wash two sets of clothes, and devote two separate hours exercise.

How to combine cardio with calisthenics

• Choose a route that has areas where you can perform some basic calisthenics
• Choose a route that lasts for between 45 minutes and 1 hour
• Wear appropriate clothing
• Take a water bottle
• Be prepared to get dirty

The route I take is a cross country track leads me up a hill overlooking the town that I live in. It has several open areas that are very useful for performing press ups, sit ups, back extensions, and squats. I personally run allow the openings to dictate when I perform the exercises but you can divide the overall running duration into 6 stations if you prefer.

Which exercises should you do?

Previously I wrote a post describing the order of a calisthenics routine, it is important that you follow the structure outlines as it allows you to prepare your muscles properly for the impending exercises.

• Whole body
• Upper body
• Core & trunk
• Lower body
• Whole body

A basic example of this would be:

1. Run 10 minutes then squat thrusts watch
2. Run 10 minutes then push ups watch
3. Run 10 minutes then cross over crunch watch
4. Run 10 minutes then back extension watch
5. Run 10 minutes then squats watch
6. Run 10 minutes then burpees watch

My advice on the number of repetitions is the same as always. It is dependent on your level of calisthenics fitness. I personally perform 20 repetitions for each exercise and find that it sufficiently fatigues my muscles to make the first 2 minutes of the run feel very difficult.

Why train in this way?

• Teach your muscles that lactate build is only a short term bi product of exercise and not a reason to quit
• Save time by not exercising twice in one day, wearing 2 sets of clothes, and showering twice
• Improve strength endurance alongside aerobic endurance
• Get down and dirty in the great outdoors, dirt, sweat, and mud are your friends