Fitness does not have to be complicated!
Whatever the day is, you should never make excuses for not training.
It does not have to be a 2 hour calisthenics training session everyday.
Here is one of my favorite calisthenics set that will give you a great chest and back pump, in a short amount of time.
1. We start with the pull over
This is a great move to combine pulling and pushing within the same movement.
It's also a great and safe alternative to the muscle up to get over the bar, if you can't do muscle ups yet!
Do 1-3 muscle ups per set.
2. Single Bar Dips
Great triceps and chest calisthenics exercise. The main difference with classic dips is that you are relying on only one bar, giving you less balance, hence requiring more core activation and overall control through the movement.
Do 5-10 dips per set.
3. Lat flies
4. Isometrics
Full Workout Plan
Supersets are a great way to get a lot of work done within a short amount of time.
Use this calisthenics training routine to build solid back, chest and grip strength!
For more details, get my day by day, calisthenics training course and online personal coaching here!
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Calisthenics Training FAQ’s
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What is Calisthenics Training?
Calisthenics, rooted in the ancient Greek ideals of "Kalos" (beauty) and "Sthenos" (strength), emphasizes both physical and mental fitness. The modern practice integrates elements of classic calisthenics, acrobatics, gymnastics, yoga, and disciplines like breakdancing and parkour. This versatile, bodyweight training method allows you to train anywhere, anytime, without expensive equipment.
What makes Calisthenics different from traditional fitness?
Traditional gym routines can feel repetitive and lack motivation, often requiring costly memberships with inconsistent results. Calisthenics offers a refreshing alternative. By combining aerobic and anaerobic exercises, you'll burn fat, build lean muscle, and witness impressive strength and skill gains, all while enjoying the freedom of training outdoors or indoors. Plus, calisthenics fosters a supportive community, fueling your long-term commitment to fitness.
I am a beginner, do I need to get in shape before I sign up?
You can start no matter what your current level is! Our Online Calisthenics course is designed for every fitness level. Whether you're just starting out or looking to refine your skills, our program guides you in achieving your goals, from gaining strength and mobility to building lean muscle and losing fat.
Can I build muscle with Calisthenics?
Calisthenics is a progressive, functional training discipline that utilizes your own bodyweight for resistance. This evolutive system delivers impressive results, enabling you to shed fat, build strength, and increase mobility and endurance, all while sculpting lean muscle.
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