Explosive Push Ups Calisthenics Tutorial.

Today I want to talk about one of my favorite calisthenics move: the explosive push-up. 

If you're already a push-up master, it's time to take it up a notch by jumping off the ground for part of the push ups.

Here are 4 progressive explosive push ups yo can train:

•  Clap Push-Ups: Do a push up starting in a plank position, protracting your shoulders to the max, and focus on a full range of motion. Lift your hands off the ground and clap your hands at the top of the move and control the descent. Engage your scapula by shrugging them/squeezing them together after landing on the way down to protect your elbows.
•  Chest Clap Push-Ups: These are a bit harder. It requires you to engage your core, take your hands off the ground at the top of the move and clap your hands quickly on your chest then land as soft as possible. Focus on engaging your core in a hollow body, to provide enough air time for the clap.
•  X Push-Ups:...

Best Calisthenics Equipment For Beginners!

Here is the best calisthenics equipment for bodyweight training.

While you can start calisthenics with nothing but your body, having some cool pieces of equipment can enhance your training and make it more efficient.

•  Pull-Up Bar: A must-have is a pull-up bar. If you can't access a park or it's raining, consider getting a doorway pull-up bar. Get one that comes with pads to protect your doorway.
•  Resistance Bands: These are versatile and useful for both beginners and advanced athletes. They can assist you in pull-ups or make movements like dips and push-ups more challenging.
•  Parallettes: I recommend parallettes that elevate you off the ground, offering good range of motion. They are perfect for practicing push-ups, pike push-ups, and L-sits. They are various size and length. I recommend the small or medium size parallettes.
•  Dip Station: Composed of two bars connected to prevent wobbling, the dip station is excellent...

How To Target Your Lower Abs?

One of the most demanding exercise for your lower abs is the L-sit. 

The beauty of calisthenics is that you really don't need any equipment. It's great if you have rings, chairs, parallel bars, pull up bars, or parallettes.

Here is a list of the best equipment you can get to start training.

But you can also do it without anything, on the floor!

Let's dive into the details of mastering the L-sit.

•  Knee Tuck Hold with Chairs: For an easier variation, use two chairs to support your hands and focus on lifting your knees up towards your chest while keeping your arms straight. If taking both feet off the floor is too challenging, alternate lifting one foot at a time until you build enough strength to do both together. Gradually, move your feet more in front of your body to simulate the L-sit position.

Go for 5-10 sec hold x 3-5 sets. Adjust as needed.

•  Floor Leg hold: To work on leg extension and toe pointing, start with the...

3 Tips To Instantly Improve Your Pull Ups!

Do this to instantly improve your pull-ups. 

Let's get started!

•  Scapula Pull-Ups: Mastering the scapular pull-up is crucial for developing proper pull-up form. Focus on engaging your scapula, also known as your shoulder blades is CRUCIAL. To do so, hang under a pull up bar, keep your arms straight and do “mini-pulling repetitions” without bending your arms. This requires you to depress your shoulders all the way down and then pull them back up without bending your arms. Your shoulder blades should be down and squeezed together when you are at the top of the pull up, then they come up and apart as you are going down. This isolates the movement around your scapula. Keep your head up, arms straight, and emphasize the shrugging motion as you pull. Add a hold at the end of each set. This foundational exercise sets the stage for a better pull-up technique.

Go for 5-10 reps x 5 sets. Adjust as needed.

•  Isometric...

No Equipment Calisthenics Ab Workout for Beginners!

A beginner's guide to burning love handles.

We're going to focus on the obliques, an essential section of the core. 

Strengthening the core involves three key components: extension, compression, and twisting. Let's dive into the exercises that will specifically target twisting and oblique engagement.

•  Windshield Wipers on the Floor: This exercise is suitable for beginners and intermediates. Start by lying on the floor with your legs upright and toes pulled towards you. Maintain your pelvis titled back to ensure your back doesn't arch. Engage your glutes, connecting them to your abs, and keep your legs perpendicular to your body at a 90-degree angle. From this position, control the descent on one side and return to the starting point, then come down on the other side and repeat. Alternate sides, maintaining a straight line from your shoulders to your feet throughout the movement. Ultimately you are using your legs as a...

Simple Full Body Beginner-Intermediate Calisthenics Workout.

In this post I want to focus on a simple full body Calisthenics Workout for beginners and intermediates.

Here are three exercises that will make you feel more agile, stronger, faster, and overall enhance your "human" skills. 

Let's get started!

•  Crawling: Crawling is an essential primal movement that we used to do as kids, and it's important to maintain that ability as adults to keep our mobility intact. Start by getting down on all fours and crawl forward. Keep your hips and chest low while maintaining a straight line from your shoulders to your feet. Avoid piking up or arching your back. Alternate bringing your knee to the corresponding elbow on each side. When crawling backward, maintain the same momentum and reverse the pattern. This exercise challenges your coordination, agility, and engages your core, triceps, and chest.

Go for 10 crawling (down and back), adjust distance depending on level. Minimum...

3 Calisthenics Moves for Bullet Proof Core and Shoulders!

Let’s discuss three intermediate to advanced calisthenics exercises to develop strong shoulders and a bulletproof core. 

Let's dive in!

•  Dive Bomb Push-ups: This exercise starts with a pike push-up where you then “dive” into a low plank position and back. In details you need to begin in a pike position with your pelvis tilted back, staying on your toes. Lean your shoulders slightly forward over your hands, engaging your shoulders and creating tension. Slowly lower yourself to the floor, bringing your hands to your hips for a full range of motion. Avoid arching your body at the end of the movement to maintain core tension. Press back up to the starting position, keeping a straight back throughout. This exercise is rather advanced and challenges your entire upper body and core.

Go for 3-5 reps x 3-5 sets

•  Shoulder Forward Lean: This exercise is a variation of a plank performed on your elbows,...

The Most Important Calisthenics Skill You Need To Master!

Today, we're going to dive into one of the most crucial aspects of calisthenics: the hollow body.

Whether you're a beginner or an advanced practitioner, mastering the hollow body technique is essential for all movements, from push-ups to pull-ups, and even isometric holds like the human flag or lever. 

So, let's explore three important exercises that will help you develop your hollow body skill.

•  Laying Hollow Hold: The floor hollow hold is a foundational exercise that allows you to practice the hollow body position. Start by laying on your back with your arms extended overhead, shoulders and feet off the ground. You have to engage your core and tilt your pelvis back to create a flat back. You can adjust the difficulty by lifting your legs higher and/or bending your knees until you can hold it with straight arms and straight legs. Maintain this position for as long as possible, focusing on building strength...

Replace 15 Bad Foods With These Good Foods!

Today, we're shifting gears and focusing on a topic that plays a vital role in achieving your fitness goals: food. 

In this post, we'll explore how to replace 15 unhealthy food choices with better alternatives that are both nutritious and delicious. 

As they say, abs are made in the kitchen, and this information will help you make smarter choices to support your workout progress.

Now, let's dive into the details of :

•  Canned Tomato Sauce: Instead of using store-bought tomato sauce, which often contains high sugar and sodium, opt for fresh tomatoes. While fresh tomatoes should be consumed in moderation due to their potential inflammatory properties and high sugar, they also provide health benefits and are a tastier option for dishes like bolognese.
•  Microwave Popcorn: Microwave popcorn is packed with chemicals and additives that are bad for your health. Swap it out for organic pop corn kernels, popped in a sauce pan...