2 Ways to Make Your Calisthenics Workouts Harder

2 Ways to Make Your Calisthenics Workouts Harder!

There are many ways to change and vary your workouts to keep making progress!

Here are some of my 2 favorite methods to make ANY exercise and workout set harder.

First, the "1.5 rep" technique.

This consists in doing "one and a half repetition" of an exercise instead of one repetition, each time during the set.

Let’s take the example of a squat.

From the standing starting position you do a full negative squat, then from the bottom of the squat you only complete half of the phase up, then go back down right away, and finally go back all the way up to the starting position.

It works for every movement and will tremendously increase the difficulty of each set.

You can also mix “1.5 rep sets” with normal sets and alternate. 

You may also only apply this technique to specific exercises, areas you want to emphasize during your workouts. 

Now let's talk about the "Paused reps" technique. 

The “Paused Rep” technique refers to marking a pause in your movement during  each repetition of an exercise. This is an awesome mix of dynamic and static muscle activation.

The "paused rep" technique works for ANY exercise.

The pause can be:

• At the top, bottom, or middle of the movement
• As long as you decide it to be
• Placed anywhere during the set

The goal is to create your own patterns according to your goals.

I’ll give you three examples:

•  Do a set of 20 push ups and rest at the bottom of each repetition for 3-5 seconds
•  Do sets of 5+ pull ups and hold 3-5 seconds at the top of each repetition 
•  Do a set of 50 squats with a 10+ second hold in the middle of the movement (hold 90 degree angle) every 10 repetitions

This technique is indefinitely adjustable and works for any movement. 

Give those tips a try to boost your workouts!

Nicolas

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Frequently Asked Questions

1. Why are explosive movements crucial for athletic leg workouts? Explosive movements are crucial because they $\mathbf{activate}\mathbf{fast}-\mathbf{twitch}\mathbf{muscle}\mathbf{fibers}$, which $\mathbf{amplify}\mathbf{fitness}\mathbf{results}$ and add a $\mathbf{cardio}\mathbf{element}$ to the routine, enhancing $\mathbf{speed}\mathbf{and}\mathbf{athleticism}$.

2. How should Jump Squats be performed for maximum effectiveness? Start in a squat, $\mathbf{propel}\mathbf{yourself}\mathbf{upwards}$ while $\mathbf{extending}\mathbf{arms}\mathbf{behind}\mathbf{you}$. Aim for a $\mathbf{straight}\mathbf{body}\mathbf{position}\mathbf{in}\mathbf{the}\mathbf{air}$ (with $\mathbf{feet}\mathbf{pointed}\mathbf{down}\mathbf{and}\mathbf{pelvis}\mathbf{tilted}$), and land with $\mathbf{hands}\mathbf{in}\mathbf{front}$ for balance and to facilitate a $\mathbf{deeper}\mathbf{squat}$.

3. What is the focus of the Squat to Toes variation, and how is it used? This variation focuses on $\mathbf{proper}\mathbf{squatting}\mathbf{technique}$ and $\mathbf{elevating}\mathbf{on}\mathbf{your}\mathbf{toes}\mathbf{at}\mathbf{the}\mathbf{end}\mathbf{of}\mathbf{the}\mathbf{squat}$. It helps $\mathbf{increase}\mathbf{the}\mathbf{range}\mathbf{of}\mathbf{motion}$ and $\mathbf{prepares}\mathbf{you}\mathbf{for}\mathbf{jump}\mathbf{squats}$. It can be $\mathbf{combined}$ with jump squats.

4. What is the main goal and benefit of Frog Jumps? The objective is to $\mathbf{propel}\mathbf{yourself}\mathbf{as}\mathbf{far}\mathbf{forward}\mathbf{as}\mathbf{possible}$ while still achieving $\mathbf{sufficient}\mathbf{height}$. The exercise $\mathbf{engages}\mathbf{the}\mathbf{entire}\mathbf{body}$ but primarily emphasizes the $\mathbf{lower}\mathbf{body}$.

5. How do Bunny Hops differ from Frog Jumps, and what do they prioritize? Bunny Hops are a variation where you $\mathbf{maintain}\mathbf{the}\mathbf{connection}\mathbf{between}\mathbf{your}\mathbf{hands}\mathbf{and}\mathbf{legs}$ (hands on thighs) throughout the jump, meaning you $\mathbf{ca}{\mathbf{n}}^{\prime }\mathbf{t}\mathbf{use}\mathbf{your}\mathbf{arms}\mathbf{to}\mathbf{swing}\mathbf{forward}$. The exercise prioritizes getting $\mathbf{height}$ rather than a wide jump and enhances $\mathbf{mobility}$ and $\mathbf{cardio}$.

6. How are Frog Leaps performed, and what other exercises do they complement? Frog Leaps require $\mathbf{coordination}\mathbf{between}\mathbf{the}\mathbf{upper}\mathbf{and}\mathbf{lower}\mathbf{body}$. You jump starting in a squat, $\mathbf{lean}\mathbf{forward}$ and $\mathbf{propel}\mathbf{yourself}\mathbf{forward}$, then $\mathbf{land}\mathbf{on}\mathbf{your}\mathbf{hands}\mathbf{in}\mathbf{a}\mathbf{push}-\mathbf{up}\mathbf{position}$. This complements $\mathbf{pushing}\mathbf{exercises}$ (like handstand push-ups).

7. What is the purpose of Double Unders, and what is an alternative for beginners? Double Unders (rotating the jump rope twice per jump) are included to work on $\mathbf{explosivity}$, $\mathbf{coordination}$, and $\mathbf{shoulder}\mathbf{strength}$, and they serve as an excellent $\mathbf{cardio}\mathbf{workout}$. The alternative for those still learning is $\mathbf{regular}\mathbf{jump}\mathbf{roping}$.

8. What is a suggested way to structure a workout using these exercises? It is suggested to structure the workout using $\mathbf{timed}\mathbf{intervals}$ rather than counting reps. For example, allocate $\mathbf{one}\mathbf{minute}\mathbf{for}\mathbf{each}\mathbf{exercise}$ and $\mathbf{repeat}\mathbf{the}\mathbf{cycle}\mathbf{three}\mathbf{to}\mathbf{four}\mathbf{times}$, adjusting the duration as needed.