When you're thinking about how to start calisthenics, one of the most effective ways to stay consistent is by training with friends and family.
Calisthenics doesn’t require a lot of equipment and can be done almost anywhere, but the real difference comes when you bring others into the process.
Sharing the experience with your loved ones doesn’t just make workouts more enjoyable—it helps you stay motivated and build habits that last.
Why Group Training Works
If you want to know how to stick with your calisthenics routine long-term, the answer could be simple: don’t do it alone.
While training on your own is fine, adding at least one or two sessions a week with family or friends can keep you on track.
Seeing someone else complete a tough workout can be motivating, and soon enough, you’ll want to push yourself too.
There’s also an element of friendly competition. If your sibling nails a pull-up before you...
Calisthenics is often seen as a sport where anyone can succeed if they put in the work.
And, yes, that’s true. But here’s the thing—there are some physical factors that can make your journey a little more challenging.
One of the biggest factors that people don’t talk about enough is height.
The Reality of Being Tall in Calisthenics
Let’s get this out of the way: I’m not a giant, but at 6’1”, 180 pounds, I’m considered tall in the world of calisthenics.
And I’ll be honest with you—being tall comes with its own set of struggles when it comes to bodyweight training.
This isn’t about making excuses or saying taller people can’t excel in calisthenics. It’s about understanding the different challenges our bodies present and learning how to work with them, not against them.
In calisthenics, weight distribution and leverage play a huge role...
Whether you're new to fitness, overweight or already have some experience, my Online Calisthenics course is designed to help you transform your body and strength through the art of calisthenics.
From Beginner to Advanced: What You’ll Achieve
By the end of my Online Calisthenics course, you will master foundational movements like pull-ups, push-ups, dips, and squats.
But it doesn’t stop there. You’ll also learn advanced movements that most people can’t do, such as muscle-ups and handstands.
Along the way, you will build lean muscle, dramatically improve your core strength, and gain total body control.
How My Calisthenics Program Works
I’ve structured this program like a video game. As you progress, you unlock new levels and challenges that make your training both exciting and rewarding.
You start with an 8-week Beginner Challenge (Level 0), which lays the foundation for your...
If you’re trying to get the most out of your workouts, whether you’re just starting out or already experienced, there’s one strategy that can take your training to the next level: supersets.
If you’ve been wondering how to start calisthenics and make it both efficient and effective, supersets offer an easy yet powerful method. They’re perfect for those looking to burn fat, build muscle, and increase endurance, all while saving time.
Let’s break down why supersets should be a key part of your calisthenics routine and how you can get started.
What Are Supersets?
A superset is a simple yet effective way of structuring your workout. Instead of performing one exercise and then resting, a superset involves doing two or more exercises back-to-back without any rest in between.
Think of it as a mini-circuit, designed to maximize time under tension and push your cardiovascular system.
Supersets are...
Calisthenics is a powerful and versatile form of training that allows you to build strength, endurance, and flexibility using just your body weight.
However, once you've mastered the basics and built a solid foundation, you might find yourself looking for new ways to challenge your muscles and take your workouts to the next level.
This is where sandbag training comes in—a simple yet highly effective way to enhance your calisthenics workout plan by adding extra resistance in a dynamic and functional manner.
In this post, we’ll explore the benefits of sandbag training, focusing on its use for leg training and breathing exercises.
Whether you’re a seasoned athlete or just starting your fitness journey, incorporating sandbag exercises into your routine can help you achieve new levels of strength and endurance.
Why Sandbag Training?
While traditional calisthenics relies on bodyweight exercises, adding some extra resistance...
Building stronger shoulders is a key goal for anyone looking to improve their upper body strength, stability, and overall athletic performance.
One of the most effective exercises you can do to strengthen your shoulders is the shoulder shrug—specifically, the push-up shrug.
This movement targets the shoulder muscles in a unique way, enhancing both strength and mobility. In this blog post, we'll dive into how you can incorporate this exercise into your routine and build stronger shoulders without weights. Plus, I’ll share a complete plan that you can follow to maximize your results.
The Power of the Shoulder Shrug
When it comes to shoulder strength, the ability to move your shoulder blades both vertically and horizontally with your arms straight is a clear indicator of a strong shoulder muscle chain.
The push-up shrug, or horizontal shrug, is a great exercise for achieving this. Best of all, it requires no equipment, making it...
It’s the move I’ve always wanted to master since I first started my calisthenics journey.
The front lever, where you hang horizontally from a bar, is a powerful display of strength, and control. While it may look simple, achieving a full front lever can take years of dedicated training and practice. This include a combination of core strength, upper body power, and mental focus.
The front lever is NOT a beginner's movement, so you should be able to perform 12-15 pull ups minimum, ideally 20, to be able to start your front lever journey. It is also a movement that can take a long time to master.
It took me 3 years to hold a clean front lever for 3 seconds. And that is where 3 seconds feel like 3 years.
I am now 44 and can still hold it, for a bit longer (5-10 seconds), 10 years later. I am still working on it. Less often but...
The short answer is that calisthenics represents what humans are naturally inclined to do. It’s not necessarily that calisthenics movements are "better" than weightlifting, but they are more primal, natural, and instinctive.
If you were to map out the evolution of physical activities, calisthenics would be at the foundation—a starting point from which all other forms of fitness emerge.
Calisthenics, derived from the Greek words kalos (beautiful) and sthenos (strength), refers to exercises that rely solely on bodyweight.
In essence, calisthenics serves as the foundation upon which other fitness practices are built.
The Complete, Free Form of Training
One of the standout features of calisthenics is its...
When it comes to fitness, one size doesn’t fit all. This is especially true in calisthenics, where individual results can vary greatly depending on a multitude of factors. You might admire someone’s calisthenics journey on Instagram, but it's essential to remember that their path, progress, and outcomes are unique to them.
Calisthenics: A Personalized Journey
Let's say you see someone who has achieved incredible muscle mass and strength within just four years of training. What you might not see is that this person might have a background in sports, a decade of physical activity, and a solid foundation of athleticism. They might have started at a young age, maintaining consistent cardio, mobility, and balance work throughout their life. If they also have favorable genetics, their results could seem almost superhuman. Also not all, but some do use enhancement substance that you should not even consider, including...
Struggling to achieve a deep squat with a narrow or shoulder-width stance? You're not alone.
I do too!
Narrow deep squatting presents unique challenges that can be frustrating, especially when it feels like your body isn’t cooperating. But with the right approach, you can improve your squatting depth and overall technique.
Here’s how to tackle the key factors that might be limiting your squat depth, along with tips to incorporate into your calisthenics leg workout.
Understanding the Challenges of a Deep Squat
When it comes to squatting, several factors can limit your ability to reach a full range of motion. Let’s break down these factors so you can better understand where your limitations might be coming from.
1. Your Height and Limb Proportions
One of the most significant factors affecting your squat depth is your height and the proportion of your limbs relative to your torso. If you're tall with...
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