Newer Female Grapplers, Perform Calisthenics At Home, Great Winter Workout

January 9, 2024,

We had our outdoor fun but it is not wise to remain in denial.

Winter is upon us.

What does that usually mean?

Spending less time outdoors or driving to the gym.

For an active fully competitive female wrestler, that could be challenging.

Don’t despair. There is an incredible in-house option that you can participate in, and keep those muscles tight and strong.

Keep thinking Calisthenics.

Calisthenics is a form of strength training that utilizes an individual’s body weight as resistance to perform multi-joint, compound movements with little or no equipment.

The effective exercise practice was recorded as being used in Ancient Greece, including by the armies of Alexander the Great and the Spartans.

What are some of the basic movements of Calisthenics?

Start with pushups.

Focus on getting the form down.

Performed face down on the floor, palms against the floor under the shoulders, toes curled upwards against the floor.

The arms are used to lift the body while maintaining a straight line from head to heel.

The arms go from fully extended in the high position to nearly fully flexed in the low position while avoiding resting on the floor.

This exercise trains the chest, shoulders, and triceps. An easier version of this exercise consists of placing the hands on a wall and then bending and straightening the arms.

Here is an exceptional video with a female demonstrating the correct way to do a pushup. Check it out: https://www.youtube.com/watch?v=eFOSh8vpd6I

Very good. Let’s move on to sit ups. Think proper techniques.

A person lies on their back with their legs bent. They bend at the waist and move their head and torso towards their legs. They then lower themselves back down to the start position.

Important, for people who find it difficult to get down onto the ground, a similar range of motion can be achieved by standing with the legs slightly bent, and then bowing slightly and straightening up again.

Pretty straightforward.

The great benefits to performing sit ups and other stomach flattening exercises is obtaining a flat stomach. The female submission wrestler, Bianca of Italy, is the perfect example of that.

The great thing about calisthenics is that, during the winter, you can perform so much of it at home.

We really love the next one, though few think about performing this leg exercise without a leg machine at the gym.

Think squats.

Time for technique.

Standing with the feet a shoulder-width apart, the subject squats down until their thighs are parallel with the floor; during this action, they move their arms forwards in front of them.

They then return to a standing position while moving their arms back to their sides.

Squats train the quadriceps, hamstrings, calves, gluteal muscles, and core.

The height of the squat can be adjusted to be deeper or shallower depending on the fitness level of the individual. Since squats can be performed easily in most environments and with a limited amount of space, they are among the most versatile Calisthenics exercise.

The epitome of a female wrestler with strong thighs, most likely from working out in the gym but probably also through squats is Lady Pro, Jordynne Grace. One look at those thighs should motivate any female wrestler to build strong thighs to perform those scissors, so effective in our industry.

Time for some admiration.

Jordynne is an American professional wrestler, bodybuilder and powerlifter, currently signed to Impact Wrestling.

At Impact, Grace is a two-time Impact Knockouts World Champion, one-time Impact Digital Media Champion and Impact Knockouts Tag Team Champion.

Upon becoming the inaugural Digital Media Champion, Grace was recognized by Impact Wrestling as the first Knockouts Triple Crown winner.

She is also known for her appearances in Beyond Wrestling, Progress Wrestling, Pro-Wrestling: EVE, and Shine Wrestling.

Drum roll please.

As a powerlifter, she holds the World Natural Powerlifting Federation (WNPF) Georgia State and National Records holder in the squat at 320 pounds, the bench press at 210 pounds and the deadlift at 355 pounds in the 165 pound weight class.

Very impressive.

Let’s walk over to the bookstore.

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Calisthenics for Beginners: Step-by-Step Workouts to Build Strength at Any Fitness Level Paperback – April 14, 2020

By Matt Schifferle (Author)

“Achieve your fitness goals with calisthenics—no weights, trainer or gym required

Gain strength, mobility, endurance, and flexibility using simple body movements and nothing more than your own weight. Calisthenics for Beginners provides an all-inclusive training plan that won’t require massive sacrifices to your time, energy, or wallet.

Power through three calisthenic workout programs that progress in technique and intensity as you build a comprehensive understanding of this approachable training method. Then, explore recovery techniques, plus guidelines for creating a workout routine that fits your personal goals and lifestyle. Calisthenics is the workout of choice for athletes of all fitness levels, from weekend walkers to professional sports stars.

Calisthenics for Beginners includes:

Training for all levels—Endlessly adjustable and customizable calisthenics workouts meet you where you are and serve your unique fitness goals.
Full-body workouts—This complete, efficient approach to fitness works your whole body with a series of simple movement patterns.
Variety, versatility, and fun—More than 35 dynamic exercises featuring the progressions, modifications, and variations you need to keep it interesting, challenging, and engaging.

The myth that getting fit requires a gym, a trainer, and even weights has been disproven—calisthenics is the physical conditioning way of the future.”

Makes perfect sense.

There should never be an excuse for not keeping your female grappling workouts. Yes, winter is not spring, summer or fall but your workout intensity needs to continue. Solution?

Take it indoors.

Ideally you might have your own in-home gym but you know what?

You don’t have to.

Think Calisthenics. No machines or necessary, just a little bit of free space and a lot of determination and will power.

By performing your Calisthenics during the winter, where, depending upon your region, there may be lots of snow, no problem.

Stay home.

Work out.