My Favorite Calisthenics Superset

online calisthenics Sep 28, 2022

It's busy season, so last week I shared my Vegas trip and how I managed to workout "on the go".

These days, I don't always have time to get the perfect workout.

That's when I like to use my favorite calisthenics superset: muscle up - dips - pull ups - core.

You can build up the reps as you want. I like the following splits:

  • Ladder sets: 1 Muscle up/10 Dips /5 Pull ups, 2 Muscle Ups, 10 Dips...Up to 5 Muscle ups
  • Straight sets: 3 Muscle up/5 Dips/5 Pull ups/5 sec Lsit x 5 sets

Keep your form as clean as possible on each rep.

Click here to watch one of my sets!

Nicolas

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How To Stay Healthy On A Business Trip In Las Vegas

online calisthenics Sep 21, 2022

I just got back from a 3 day business trip in Las Vegas.

I think you can imagine the amount of things that can go wrong there.

But, there are also very simple things we can do to stay healthy and feel energetic, even in Vegas!

Today I will share my personal trip, schedule and tips, so you can use it whenever you have to go somewhere for work.

Day 1 - From LA to Las Vegas. 

The night before: 5 min nightly stretching routine (hips, shoulders, quads/hamstrings, back, wrists)

  • 8 am: Wake up - 1 Big glass of water.
  • 8:30am - Big breakfast, as always.
  • 9:30 am - 11 am: Shower + work emails.
  • 11:30am: Pack the car, pack the 12 Big Bottles of Fiji Water. Drive to Vegas.
  • 4 pm: Get to Vegas. Drink water through the trip - Park, walk 2 miles, check in, drop luggages in the room, walk 2 miles back.
  • 5 pm: Meeting the team at the Venetian expo hall, work until 6pm. 
  • 6-7pm: 10 min stretching routine + shower.
  • 8pm: dinner at the Italian restaurant. I pick THE item of choice: the bolognese...
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3 Unconventional Calisthenics Moves For Strong Abs

online calisthenics Sep 01, 2022

The most common mistake people make when training abs is using a single plane of motion, mainly the frontal plane, doing sit ups. 

This DOES NOT work.

The “Core” is a muscle chain you must train using MANY different angles, to tap into its full potential.

The core of the human body can bend forward, back, twist, go side to side, lift your legs, everything in between and much more.

Here are 3 unconventional calisthenics movements to add to your routine to build a well rounded and functional core muscles.

These moves are ideally performed on parallel bars or high parallettes. Click each link below.

Side straddles 

  • Repetitions: 4-8 reps
  • Sets: 3 sets

In’s and Out’s

  • Repetitions: 10-12 reps
  • Sets: 5 sets

Tucked Toe taps

  • Repetitions: 8-10 reps
  • Sets: 5 sets

I build ALL my programs following the rules and method I share with you weekly.

If you are new, click here to join the best calisthenics coaching program, from beginner to pro.

Let's go!

...

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3 Shoulder Stretches You Need To Do

online calisthenics Aug 23, 2022

I am 42 and have had chronic instabilities and weaknesses in my right shoulder since I was 20.

This is due to years of tennis over-training in my early days, coupled with the lack of proper prehab and conditioning at the time.

I am a great believer that without good healthy shoulders you can't achieve any proper workout results in the long term, no matter how strong you are.

Calisthenics is a great vehicle for mobility training as it requires to keep all joints at their optimal capacity.

The videos I am sharing here are a game changer. All you need is a wood stick.

Click below to check them out!

  1. Shoulder/deltoid and arm/tricep stretch
  2. Standing external shoulder rotation hold
  3. Front shoulder release

As you know, mobility is key, so practice daily.

Let's go!

Nicolas

If you are new, click here to join the best calisthenics coaching program!

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4 Things You Need For A Better Calisthenics Workout

online calisthenics Aug 18, 2022

Working out is quite simple once you know the rules of the game.

Today, I wanted to talk about the 4 key elements that will make you better at working out, and get you results immediately.

1. Speed

There is no power without speed. You can have the most massive body, if there is no speed associated with it, the overall performance will suffer greatly.

Solution: always practice speed when you train. For example, go fast up on your pull ups and slower on the way down. Same for pretty much every movement.

Add plyometric exercises like sprints, jump lunges, wide jumps etc… to your leg day.

2. Mobility

This is what allows you to train with full range of motion, hence developing your full muscle mass.

Be able to move optimally is key to proper muscle development.

Solution: Daily focus on hips and shoulders first, then work on your smaller joints (wrists, knees, ankles). It takes 5 minutes per day.

I post mobility drills every week on my blog and social media. 

...

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Have you ever heard of the fascia?

online calisthenics Aug 11, 2022

Have you ever heard of the fascia?

This is the most complex fabric ever explored!

And we are ALL made entirely of it.

Knowing more about it is a crucial way to understand how your body mechanics work and get more results with your calisthenics workouts.

Check out this great 30 min video to dive into your own body through microscope videos.

Click here to watch the video!

Nicolas

Start your calisthenics trial here if you are new.

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How Many Calisthenics Repetitions Should You Do?

online calisthenics Aug 09, 2022

Have you ever asked yourself how many times you have to do an exercise? For how long? Which exercise?

A LOT of clients always wonder how to build a workout with calisthenics.

Today I am going to give you an easy way to figure it out.

Design your workouts around compound movements: pull ups, push ups, dips, squats and core hinges.

All variations of those moves are also compound movements.

Set the proper total amount of reps per day:

  • Beginner: 100 reps
  • Intermediate: 200 reps
  • Advanced: 300 reps
  • Master: 400+

Divide this amount equally between each exercise, each day.

Don’t train the same thing every day. 

Here is an example:

  • Day 1: pull ups, push ups, core
    • Beginner: 30+ of each 
    • Intermediate: 60+ of each 
    • Advanced: 100+ of each 
  • Day 2: pull ups, dips, core
  • Day 3: Push ups, squats, core

The Online Calisthenics programs are made to save you time and directly give you access to more detailed programs, schedules and nuanced progressions, not...

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You Don't Have To Count Macros (Solution Inside)

online calisthenics Jul 29, 2022

Wether your goal is losing fat or building muscle, learning and understanding what you eat is the simplest, easiest and best way to get long term results.

The overall goal is to be in a calorie deficit for fat loss or calorie surplus to build muscle. You can also be in a calorie maintenance to maintain your current stats.

We ALL know when we eat too much or too little.

We just don't stop eating too much, while KNOWINGLY doing so!

Here is an easy method to estimate your daily calorie intake and see where you are compared to what you actually spend in a day.

1. Know how to differentiate macros and calories

There are 3 types of macro nutrients: proteins, carbohydrates and fats.

Some macros contain a different amount of calories:

  • Proteins: 4 calories per gram
  • Carbohydrates: 4 calories per gram
  • Fats: 9 calories per gram

Here is an ideal average split that you can use for your meal reference:

  • 30% Proteins: they are the building blocks
  • 20% Fats: they are essential to vital...
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Back Lever 6 Months Client's Progress (Video Inside)

online calisthenics Jul 20, 2022

David is a great example to follow.

He's strong, humble, and puts the work in, CONSISTENTLY.

He moved to L.A to learn calisthenics in December 2021.

Here is 6 months of back lever progress.

He's been training with me and following the Online Calisthenics course DAILY.

Click here to watch the video!

Nicolas

PS: If you are not able to do a full back lever yet, sign up for your Online Calisthenics trial here!

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What Effort Actually Looks Like

online calisthenics Jul 18, 2022

Here is a picture of myself, that I snapped right after a good effort. As you can see I am sweating heavily.

It's clear that I did produce an effort, that my metabolism is going to speed up and that my body will benefit from that process.

The problem is that a vast majority of people who "workout" don't actually produce much effort while working out.

They get little to no progress as a result.

Getting actual results requires 3 things:

1. Producing an intense effort to stimulate muscle growth

You HAVE to sweat AND BREATHE heavy during your training session. This is the ONLY way to burn fat.

This does not mean you have to be drenched in sweat at the end of every workout but you should definitely see some water drops on your forehead at some point in your training.

2. Being consistent with it

Training for a few weeks or months is simply not going to work. Make a plan for years to come and follow a plan that will STRUCTURE your discipline and consistency.

3. Staying...

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