Russian Training Program For Beginners

The following oldschool calisthenics workout was developed by Alexander Bucharov. He was one of the winner in the 1st and 2nd Russian Olympiad (1914-1915). The only thing you would need is a pair of light dumbbells or light weight ( e.g. bottles).

Alex Bucharov: “Beginners should remember that it is the TIMES an exercise is done and the correctness of position which matters – not the weight of the dumbbell. Do the exercises in the morning or two hours after the evening meal. Do them SIX times a week. Rub down with a wet towel afterwards.”

russian training

1. Position: feet together, hands, with dumbells, on hips. Move the head forwards and backwards. Repeat 10 times. Breathing: inhale as the head is raised, exhale as the head is lowered.

russian training

2. Position: feet together, hands on hips. Turn the head to the right, then to the left. Repeat 10 times. Breathing: inhale in one direction, exhale in the other.

russian training

3. Position: feet together, hands with, dumbbells at sides, extend and flex the wrists as shown. Repeat 10 times. Breathe normally.

russian training

4. Position: feet together, hands with dumbbells at side. Raise arms outwards and upwards to shoulder level and return. Breathing: inhale while raising the arms, exhale while lowering arms.

russian training

5. Position: feet together, hands with dumbbells at sides. Keeping position of elbows fixed, raise dumbbells to shoulders and lower.

Repeat 10 times. Breathing: inhale as arms are flexed, exhale as hands are lowered.

russian training

6. Position: feet together, hands with dumbbells at shoulders. Raise dumbbells to arms upwards stretch position, then lower to shoulder level. Repeat 10 times. Breathing: inhale as arms are raised, exhale as arms are lowered.

russian training

7. Position: feet together, hands with dumbbells at sides. Raise arms forwards and upwards to shoulder level, and return. Repeat 5 times. Breathing: inhale as arms are raised, exhale as arms are lowered,

russian training

8. Position: feet astride, hands, with dumbbells, at sides. Bracing the knees, trunk forwards, bend to touch the floor, and reutrn, bending back as far as possible. Repeat 10 times. Breathing: inhale rising, exhale in trunk bend position

russian training

9. Position: feet astride, arms at sides. Trunk bending from side to side, reching down with one hand and bringing the other up into the armpit. Repeat five times to each side. Breathing:exhale bending to left, inhale bending to the right.

russian training

10.Position: feet together, hands on hips. Trunk turning from side to side. Repeat five times each side. Breathing: inhale while turning one way, exhale the other way.

Russian Training

11. Position: feet together, arms forward stretch, shoulder level. Arms swinging sideways at shoulder level and back. Repeat 5 to 7 times. Breathing: inhale as arms swing sideways, exhale as arms come to forward stretch position.

Russian Training

12. Position: feet together, arms forward strech. Arms circling upward and backward. Repeat 5 to 7  times. Breathing: normally

Russian Training

13. Position: feet together, hands on hips. Heels raising and lowering. Repeat 10 times. Breathing: inhale as heels are raised, exhale as heels are lowered

Russian Training

14. Position: feet apart, hands on hips. Squat with heels on floor. Repeat 10 times. Breathing: exhale on squats, inhale on knees stretch

Russian Training

15. Easy running-on-the-spot, without dumbbells, for one minute, followed by two minutes walk combined with tidal breathing.

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