10 Calisthenics Movement Variations To Diversify Your Workouts
10 Calisthenics Movement Variations To Diversify Your Workouts
My previous post details a 3 day workout program you can do anywhere, anytime.
This is very useful to workout "on the go".
Ideally (not a deal breaker) you have a pair of workout rings and/or some resistance bands with your when you travel!
Today i wanted to share 10 movement variations, so you can mix it up within the 3 day plan I sent last time!
Use these variations to create different workouts.
You can alternate each set or focus on one particular variation, depending on your goals and current level.
Push ups
Squats
Hollow body
Pull ups
Hanging knee raises
Australian rows
Tag me on Instagram when you do those!
Let's go!
Nicolas
PS: if you are new, click here to become an Online Calisthenics member!
How To Train Calisthenics "On The Go": 3 Day Workout Program
How To Train Calisthenics "On The Go": 3 Day Workout Program!
Traveling to get some good time off, we all love that!
However most people also fall off their good habits when doing so. Some lose their healthy rhythm, trading it for more drinks, less exercises and less sleep.
We’ve all been there.
So here is a great, 3 day full body calisthenics workout program.
You can do anywhere, with minimal or no equipment at all.
Day 1: Push-Legs-Core
- Push ups 10 to 1 (hold every last rep at the bottom with pelvis tilted in). Hold every last rep at the bottom.
- Squats 1 to 10 + hold every last rep for 5 sec
- Superset push and squat: 10 push up/1 squat - 9 push/2 squats - 8 push/3 squats etc...
- Hollow body hold x 1 min + Superman x 1 min
Day 2: Pull-Legs-Core
- Pull ups: 10 to 1 (or front band pulls, you can do a 15 to 5 pyramid if doing front band pulls as they are easier than pull ups). Hold every last rep at the top.
- Elevated hips raises: 1 to 10 + hold every last rep for 5...
I Wouldn’t Mind Rewinding This Moment a Hundred Times
I Wouldn’t Mind Rewinding This Moment a Hundred Times!
I remember when I first had a massive win with calisthenics.
Unlocking the all mighty Muscle Up!
It was incredible!
Before I was able to do a muscle up, I was a completely different person.
I thought I would never be able to achieve that from where I was standing. Pull ups were already challenging so the muscle up seemed to be from another dimension.
I felt fatalistic and I was ok with the idea that this move wasn’t for me, that I wasn’t a gymnast anyway and that I’d stay stuck under the bar forever.
How the muscle up happened…is actually the most important part of the story.
This quest for something that seemed unattainable has changed my life.
I wouldn’t mind rewinding these moments a few more times...
I would go train every single day for years, and haven’t stopped ever since.
I was getting great advices from the older, more experienced guys that were...
3 Calisthenics Exercises To Get Better At Front Lever
3 Calisthenics Exercises To Get Better At Front Lever!
Static holds are some of the hardest things to achieve in calisthenics.
They are very different from the classic repetitions we do with regular movements such as pull ups or push ups. The obvious difference is that one is an isometric exercise while repetitions are dynamic exercises.
But there is much more to it.
There are 2 main reasons why static holds are more demanding than traditional movements:
They challenge your nervous system.
Your body needs to learn how to cope with a continuous, strenuous effort. Indeed, when doing reps, your body is used to taking partial "breaks" between your repetitions, even if it does not feel like rest! So the key is to calm your nerves down and learn to breathe optimally through the static hold.
It addresses your weak links.
Static holds will automatically highlight any weakness in your body very quickly. When doing reps there is always a slight compensation or swing in one way or another...
Get Unstuck, Get Results!
Check out my mate David who sent me this video the other day!
Do you find that you reach certain limitations in your movements like push ups or pull ups?
Are you able to perform good form, full-range-of-motion movements?
It pains me to see so many people with bad form. That’s what happened with David.
Like many, he spent months and months training, yet still not being able to get good form on foundation movements like push ups and pull ups. But things are going to be different for you!
Here’s why people do not have good form: they don’t always know about bio-mechanics, and how to use their muscles and joints in the best way.
Since everyone “does” push ups, people think they all know how to do it. Simple, right?
Instead of assuming, they need to understand the movements they are doing and pay attention to details.
When you figure that out, you can quickly get to the root of that limitation and eradicate it.
Here are 3 reasons...
Free Checklist: Do This Every Day
Free Checklist: Do This Every Day!
I used to be quite disorganized when trying to figure out how to get strong and lean on a daily basis.
Not anymore!
Today, I follow an embarrassingly simple 3-step process to workout and stay lean all year round. I spent months trying to tweak this process because I knew that I will be repeating it hundreds of times to come.
Here’s the 3-step process that I make sure to follow now!
A good routine every coach should have is a solid routine to follow when it comes to building muscle, staying lean and improving skills all year round.
Over time, having a streamlined process to do that will benefit you tremendously:
- You will stay lean and strong all year long
- You will build the mindset for the long term journey
- You won’t have to worry about magical ab workouts and diets.
Let’s break things down.
Here are 3 things you should do to get year long...
The ONE Thing That Makes a Difference
The ONE Thing That Makes a Difference!
I wanted to write this article to share something I've learned with you.
In my early days, after a few years of training, I was disappointed with my results.
It happens to the best of us. I did make clear progress but was training with guys much stronger than me. I also thought I’d reach their level within a few years of hard training.
Then, I had the opportunity to have a conversation with a ripped, retired professional rugby player in his mid 40’s. He was THE guy everyone was looking up too where I used to train - and I went for it.
I went for the long term, small steps, consistent approach than this guys had been using for decades.
This chat has been a life changing experience. I realized results take time. This guys had been training for 30+ years! And I was thinking that 3 years of intense training was going to get me where he was. LOL.
After that, I felt so refreshed and gained so much clarity on how to get...
The Reasons Why You Should Do Calisthenics
The Reasons Why You Should Do Calisthenics!
Let us not beat around the bush. As some of you may know, I am a Calisthenics - Bodyweight movement expert. I help people like you with getting strong, lean and see results for years, not just a few months.
So I will be sharing with you 3 reasons why you should do calisthenics and embrace holistic health.
More importantly, I will be helping you to make a solid decision of whether you want to get serious results with calisthenics or just keep spending your time browsing the internet for free videos and endless 4 week bullsh*t programs.
The thing is, my calisthenics course is NOT suitable for everyone. That’s the truth.
I know of so many people who were only slightly interested in calisthenics and wanted quick "tips" to achieve goals that take years of learning and practice... but they never got anywhere because they did not dig deep enough to truly understand why calisthenics and bodyweight movement are so important.
After...
Toxic Myths You Believe In
Toxic Myths You Believe In!
Today, we'll cover the 3 toxic myths about fitness and health that all beginners MUST break away from in order to achieve a healthy lifestyle and get the strong body they want.
Getting your mindset right is the #1 thing you have to conquer if you want to succeed in getting the body you want. As the popular saying goes, "You are your worst enemy and best asset" ;)
From serving many customers and 1:1 private clients from all walks of life over the last 8 years, I can tell you that the best and most successful customers are those with the right mindset and attitude, who have the right beliefs about long term health and fitness.
It's myth-busters time, my friend!
Time to re-align your perspectives and make things right.
Myth #1: "I can get strong and lean without intense efforts”
Most fitness fads and courses are designed to create the short term illusion that 4-8 weeks of mild exercise will work for beginners and get them the body their trainer...
All My Favorite Calisthenics Articles In One Place
All My Favorite Calisthenics Articles In One Place!
Here are some of my favorite calisthenics and holistic nutrition articles I've written for you that you may find useful.
Calisthenics Workout
Holistic Nutrition
Mobility
But if you only could consume one piece of training from me...
Sign up for my online course, and start at the level that works for you.
- Within this intensive and comprehensive multi-level course, I cover everything you need to know, to achieve your goals, step by step, day by day.
- Beware, this course is not some shallow half-baked piece of training, it is hundreds of videos, workouts, ebooks and workshops of value-packed calisthenics goodness.
- I have spent 15 years of my life trying to learn everything I can about calisthenics...
