Get Fit Without a Gym - Calisthenics

Get Fit Without a Gym

You know that working out is important for your health. But between work, family, friends and the latest season of Game of Thrones there just aren’t enough hours in the day to get down to the gym.

It’s not as if we lack motivation; we often catch ourselves daydreaming about what it would be like to have washboard abs or a firmer butt like the many beautiful people that continuously pop up on our Instagram feed. We buy ourselves the newest, highest-tech, sweat-wicking, smartphone connected workout gear and a new gym membership every January 1st and tell ourselves “this year will be different”. But one week in and you discover that eating a packet of Wagon Wheels is so much easier and more effective at curing the discomfort of envy than actually lifting weights.

Or maybe you’re just not into the dizzying techno music, the grunting, the clashing of weights on the floor and the ever present judgement by sweaty beefcakes. Maybe it’s the exorbitant fees charged for membership. Whatever your gripe, welcome to the world of calisthenics.

Calisthenics is all about using your own body weight for resistance. All of the muscle building pushing, pulling, lunging and lifting movements typically done in the gym can be done with little to no equipment, meaning that you can train any place and any time. And by decreasing the amount of time between bouts of work we can also condition our body for greater muscular endurance and better cardiovascular health - without the treadmill.

Here are some of our favourite bodyweight workouts that can be slipped in to any situation:

The Commercial Break Workout

This workout fits perfectly in the commercial break of your favourite TV show. Perform all exercises in sequence without any rest. Stop when your show comes back on and repeat for three commercial breaks.
• Push-ups x 10 
• Sit-ups x 10 
• Lunges x 10

The Early Morning Pickup

This workout is great for getting the blood pumping first thing in the morning. 
• Burpees x 10 
• Jump Squats x 10 
• Push-ups x 10 
• Mountain Climbers x 10

The Beach Body Builder

This workout can be done anywhere you can find a few square metres of space. With an emphasis on core and legs, you will have a beach ready body in no time. Perform the following exercises one after the other repeat the whole circuit three times.
• Crunches x 10 
• Side Sit-ups x10 
• Supermans x 10 
• Push-ups x 10 
• Fire Hydrants x 10

The Playground Workout

This workout makes use of play equipment available at many parks and beaches. Utilising bars will allow you to perform pulling movements to target your back and biceps. Perform in a circuit with minimal rest.
• Pullups x 10 
• Bench Dips x 10 
• Jump Squats x 10 
• Hanging knee raises x 10 
• Australian Pullups x 10

Live bright! Smile Bright!

Thanks for reading 😃 ... A share, a comment, and a like means the world to us... Let us know what you think in the comments section below and tell us what kind of content you'd like to see in the future...


Shop 5, 104-108 Church St
Parramatta NSW 2150


Mon - Wed

9am - 5pm


10am - 7pm

Fri - Sat

9am - 5pm

after hours appointments available upon request


02 8840 9826

Our Services

United Dental Group Parramatta Dentist Check Up Service


We highly recommend regular examinations every 6-12 months. This will help us identify any potential problems so we can deal with it immediately, saving you time and money.

United Dental Group Parramatta Dentist Teeth Whitening Service

Teeth Whitening

Philips Zoom can give you the white smile of your dreams. With Philips Zoom whitening our dentist can recommend a custom treatment program designed around your unique needs and preferences, providing you the option that best suits your time and budget.

United Dental Group Parramatta Dentist Orthodontics Service

Orthodontics - Damon System

The Damon System is not just about revolutionary braces and wires, it's a whole new way of treating patients. Damon smiles are full, natural 10-tooth smiles achieved with light biologically-sensible forces, and are specifically designed to improve the overall facial result of each patient.

United Dental Group Parramatta Dentist Clearcorrect Service

Orthodontics - ClearCorrect

ClearCorrect clear aligners straighten teeth invisibly, without metal braces. It’s easy to remove aligners and eat whatever you like. There are no wires to trap food or get in the way when you floss.

United Dental Group Parramatta Dentist Fillings Service


If tooth decay is detected at your regular check up, fillings may help restore your tooth with small to moderate decay.

United Dental Group Parramatta Dentist Dental Hygiene Service

Dental Hygiene

Maintaining good dental hygiene is important throughout your whole life.

United Dental Group Parramatta Dentist Root Canal Treatment Service

Root Canal Therapy

Root canal therapy is considered when treating a tooth that has been affected by decay or disease.

United Dental Group Parramatta Dentist Extraction Service


If a tooth is beyond saving or restoring then it will need to be removed, but will eventually need to be replaced by various means.

United Dental Group Parramatta Dentist Implants Service


Implants can be used to replace one or more missing teeth. They are an ideal tooth replacement option because they look and feel like a natural tooth.

United Dental Group Parramatta Dentist Dentures Service


If you have lost your natural teeth due to damage, decay or injury, dentures can replace your missing teeth and restore your smile.

United Dental Group Parramatta Dentist Crowns Service


A crown may be used when treating a heavily decayed tooth or used alongside root canal therapy and implants.

United Dental Group Parramatta Dentist Veneers Service


Veneers have many applications when it comes to restoring your smile.

United Dental Group Parramatta Dentist Mouth Guards Service


Custom made mouth-guards offer superior protection to stock mouth-guards bought at a sporting goods store.