How To Stay Consistent When You Are Not 100%

Calisthenics Beginner Challenge - Week 3: Staying Consistent When You Are Not 100%

Let’s get real—week three was a challenge!

Between juggling training, running a business, and my back pain, this week was a good test.

But here’s the thing: I showed up anyway.

That’s the beauty of calisthenics—it’s not about being perfect; it’s about being consistent.

The Week 3 Rundown

Here’s what my week looked like, one day at a time:

  • Day 15: 100+ double unders
  • Day 16: 100+ squats
  • Day 17: 100+ knee raises (plus a casual 24-hour fast, because why not?)
  • Day 18: 100+ squats
  • Day 19: 50 weighted squats (+90 lbs) + 50 knee raises
  • Day 20: 100 push-ups
  • Day 21: 100 rows
  • Day 22: 100 push-ups

It wasn’t flashy, but it got the job done. Some days, the reps felt great.

Other days, not so much.

Either way, I kept moving.

Injuries Happen. Here’s How You Deal.

This week, I had to work around some upper-body tendonitis and a locked-up back (because apparently, running a business and training at the same time isn’t stress-free).

Instead of sidelining myself completely, I adjusted my plan and made recovery a priority.

Here’s what that looked like:

  1. Daily Stretch Sessions
    I set aside 15 minutes every day to stretch out my back and lower body. No excuses. Whether I was coaching or stuck at my desk, I found time to loosen up and keep things moving.

  2. Modified Movements
    I avoided anything that aggravated my injuries and stuck to exercises that felt good. The goal? Keep up my training rhythm without making things worse. Trust me, there’s always something you can do.

  3. Reps Over Perfection
    The 100-rep structure saved me this week. It’s simple, flexible, and gets you results. Even when life throws you a curveball, you can still crank out 100 squats, knee raises, or push-ups. No fancy equipment. No excuses.

Why 100 Reps Work

Repetition builds strength, endurance, and consistency. It also simplifies the mental side of training. Instead of overthinking your workout, you just pick a move and hit 100 reps. Boom—done.

For anyone starting out with calisthenics for beginners, this approach is gold. Start small if you need to (even 10 reps are fine!) and build from there. You’ll be amazed at how quickly your body adapts.

Balancing Stress, Life, and Fitness

This week was a reminder that fitness isn’t just about physical gains—it’s a way to keep your head in the game when life gets hectic.

Running a business is no joke, and training gave me the clarity and energy to handle it all.

Even on days when my back was acting up, moving my body helped me stay grounded. Calisthenics isn’t just a workout; it’s a mental reset button.

3 Lessons from Week 3

  1. Do What You Can
    If something doesn’t feel right, switch it up. Can’t do push-ups? Try knee raises. The key is to keep showing up, even if it looks different than you planned.

  2. Recovery Isn’t Optional
    Stretching, hydrating, and listening to your body aren’t just nice-to-haves—they’re essential. Recovery keeps you in the game for the long haul.

  3. Consistency Beats Motivation
    You’re not always going to feel like working out. Do it anyway. The habit of showing up—even for 15 minutes—builds discipline, and discipline gets results.

Why Calisthenics Is a Game-Changer

Here’s why I keep coming back to calisthenics: it’s simple, adaptable, and insanely effective.

Whether you’re doing calisthenics workouts for beginners or grinding through advanced challenges, the results speak for themselves.

You don’t need a gym membership or fancy equipment. All you need is your body, a little creativity, and a willingness to put in the work.

Ready to Start Your Own Challenge?

Week three wasn’t perfect, but it was progress. That’s what this is all about—finding ways to keep moving forward, no matter what life throws at you.

If you’re thinking about starting your own calisthenics journey, there’s no better time than now. Pick a move, set a rep goal, and get to work. You’ve got this.

Train with me here!

Nicolas

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Calisthenics Training FAQ’s
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What is Calisthenics Training?


Calisthenics training, derived from the Greek words "Kalos" (beauty) and "Sthenos" (strength), focuses on achieving physical and mental fitness through bodyweight exercises. Modern calisthenics integrates elements of traditional calisthenics, acrobatics, gymnastics, yoga, and even breakdancing and parkour. This versatile training method allows you to perform effective workouts anywhere, anytime, without the need for expensive gym equipment.

How is Calisthenics different from traditional fitness?


Traditional gym routines can be monotonous and often require costly memberships, with results that may vary. Calisthenics offers a dynamic alternative. By combining aerobic and anaerobic exercises, calisthenics helps you burn fat, build lean muscle, and develop impressive strength and skills. You can enjoy the freedom of training both outdoors and indoors, and become part of a supportive community that keeps you motivated and committed to your fitness journey.

Do I need to be in shape before starting a Calisthenics workout plan?


Absolutely not! Whether you’re a beginner or currently overweight, you can start right away. My online calisthenics course is tailored for all fitness levels. The program will guide you in achieving your goals, whether it's gaining strength, improving mobility, building lean muscle, or losing fat.

Can I build muscle with a Calisthenics workout plan?


Yes, you can! Calisthenics is a progressive and functional training discipline that uses your body weight as resistance. This effective system helps you shed fat, build strength, increase mobility, and enhance endurance, all while sculpting lean muscle. The calisthenics workout plan is designed to deliver impressive results over time.

What are the benefits of following a Calisthenics workout plan?


Following a calisthenics workout plan offers numerous benefits, including improved overall strength, increased muscle tone, enhanced flexibility, better endurance, and greater mobility. Additionally, it promotes mental well-being, as the exercises require concentration and discipline. Training with your body weight also reduces the risk of injury and can be done anywhere, making it a highly convenient option.

How can I get started with a Calisthenics course?


Starting with a calisthenics course is easy. My beginner-friendly online calisthenics course provides you with comprehensive workout plans, instructional videos, and a posture program to ensure you have the flexibility and mobility needed for your calisthenics journey. The course is designed to help you progress safely and effectively, no matter your starting fitness level.

What equipment do I need for a Calisthenics workout plan?


One of the great advantages of calisthenics is that it requires minimal equipment. Most exercises use your body weight, so all you need is a comfortable space to move around. However, having access to a pull-up bar, dip bars, or resistance bands can enhance your workouts and provide additional training variety.

How often should I train with a Calisthenics workout plan?


Consistency is key in any fitness regimen. For optimal results, aim to train 3-5 times per week with a mix of strength, flexibility, and endurance exercises. My calisthenics course includes a structured workout plan to help you stay on track and achieve your fitness goals.

Can calisthenics help with weight loss?

Yes, calisthenics can be highly effective for weight loss. The combination of aerobic and anaerobic exercises in a calisthenics workout plan helps you burn calories, increase your metabolism, and build lean muscle, all of which contribute to fat loss. Consistent training, combined with a balanced diet, will yield the best results.

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