Here is your updated, Free Calisthenics Toolkit.

Wether you are a beginner or more advanced calisthenics athlete, you will find practical information to make progress and thrive with calisthenics.

The posts are sorted out by topic:

• Full body workouts
• Upper body
• Lower body
• Push ups
• Pull ups
• Core
• Skills
• Nutrition
• Stretching and mobility
• Cardio
• Mindset
• Workout tips

Here is the full list, including links to each post.

Let's go!

How Long Does It Take to See Results from Calisthenics?

In a world of instant gratification, it's no wonder that many of us are eager to see results from our fitness endeavors as quickly as possible.

Whether you're just starting your calisthenics journey or you've been at it for a while, you might be wondering: how long does it take to see results from calisthenics?

The truth is, the answer is as dynamic as the discipline itself.

In this photo, this me at 19 on the left, next to me at 39 years old, on the right. I started calisthenics at 28 years old.

Calisthenics, like any form of exercise, is a journey that requires patience, dedication, and realistic expectations. 

Here's what you need to know about the timeline for seeing results in calisthenics:

1. The Early Gains (Weeks 1-4):

In the initial weeks of your calisthenics journey, you'll likely experience some quick wins. Your body will start adapting to the new movements, and you'll notice improvements in strength, endurance,...

Here is my updated Calisthenics blog posts list!

Wether you are a beginner or more advanced, you will find practical information for you to thrive with calisthenics.

The posts are sorted out by topic:

• Full body workouts
• Upper body
• Lower body
• Push ups
• Pull ups
• Core
• Skills
• Nutrition
• Stretching and mobility
• Cardio
• Mindset
• Workout tips

Here is the full list, including links to each post.

Let's go!

I use this as a calisthenics workout finisher.

This is a great move that will fire your entire body (lats, serratus, core, glutes, legs).

Lie in a hollow body position on the floor. Place a resistance band under your lower back/glutes and pull both ends up with your arms straight up, palms facing up! 

Lift your legs up, straight, pointing your toes in front of you a few inches from the floor.

Hold from there.

Alternate hollow body holds and leg flutters. Go for 5 rounds of 30 sec to 1 min each.

Use a resistance band that challenges you enough so you can hold it for 30 seconds.

Hold a water bottle in each hand or any weighted object if you don't have bands.

Increase resistance, reps, time as you progress.

Pair this exercise with some superman holds and/or scorpio raises.

Your abs are going to burn!

Get ALL calisthenics workout programs and coaching here if you are new!

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 rest in bet...

I have been posting articles about calisthenics for years.

Wether you are a beginner or more advanced, my goal is to give you as much practical information for you to thrive with calisthenics.

You will find lots of information, on different topics, from training to nutrition, mobility, mindset and more.

Here is the full summary, sorted by theme, including links to each post.

Use it to train, make progress, break plateaus and thrive!

How To Fix Your Squats With Simple Calisthenics!

Today, we're diving into an important topic: how to fix your squat form. 

The answer is proper ankle mobility!

Often, our ankles lack the flexibility we need for effective squats, which can limit our range of motion and hinder our lower body exercises. 

But don't worry! I've got some simple drills that will increase your ankle mobility and enhance your overall squatting technique.

Let's start with ankle flexions against the wall. 

Stand about an inch or two away from the wall and bend/bring your knee towards it while keeping your heel firmly planted on the floor. Connect with the wall and repeat this movement for each leg. As you progress, gradually step away from the wall, creating more tension and challenging your ankle mobility. 

Do 5-8 reps per leg and hold the last one against the wall for 5-8 seconds.

Next up, we'll perform an assisted version of the previous exercise.

Grab your ankle and heel, firmly grounding them to th...

Beginner Calisthenics Workout For Women!

You can do it at home or your favorite park if you have access.

This is a great workout for beginners. You don't need any equipment besides a resistance band if you have one. This routine include essential compound movements that will workout your entire body.

1. Warm Up: perform proper warm up drills to make your workout safe and more efficient. Try your best to apply proper form on each movement. If don't have a resistance band, do the band pull apart just pretending you are hold a band and creative resistance yourself.

2. Pulling and Pushing exercises: the pull and push combination will provide great training balance and work both your "front and back". If you don't have access to a low bar you can substitute the low bar pulls with doorway pull ups (scroll down the channel to check the doorway pull ups video).

3. Leg Work: we are using basic squats as it is one of the most important movement to master. It connects both upper and lowe...

How To Warm Up For a Calisthenics Workout!

Today, I want to talk to you about the importance of warming up before your calisthenics workout. 

The warm-up phase is a crucial part of your exercise routine as it prepares your body for the workout and aids in better recovery afterward. It's an essential component for avoiding injuries and making progress, so let's dive into it.

We'll be focusing on the hips/ankles, neck/shoulders, and wrists. 

By breaking it down like that, we can ensure that the warm-up is efficient and effective. So let's get started!

First, let's talk about the standing split, which is a static drill to open up your hips and engage your core. 

Start by standing with your feet slightly wider than shoulder-width apart, toes pointing outward at a 45-degree angle. Keep your rib cage tucked in and your pelvis tilted back. Engage your core and hold this position for about one to three minutes, or as long as possible. 

Watch the calisthenics standing split warm up here!...

3 Ways To Do Chin Ups: From Beginner to Advanced Calisthenics!

Today, we're going to delve into the world of chin-ups.

Chin-ups are commonly used as a less demanding variation of pull-ups. 

However, there are ways to intensify them and take on a fresh challenge once you've mastered the classic chin-up. 

Let's get started.

First, you need a strong grip, just like in pull-ups. Many people make the mistake of hanging under the bar with unactivated forearms, struggling to make progress. 

Here's what you should do: 

Practice your grip strength with hanging shoulder shrugs. Add sets of classic chin ups with a band or negatives depending on your level.

•  Keep your wrists up.
•  Fully squeeze and engage your fist.
•  Squeeze your pinkies and indexes.
•  Extend your arms under the bar.
•  Position your ears between your shoulders.
•  Shrug your shoulders to lift yourself over the bar.

In a nutshell: keep your wrists up, maintain a strong grip with your full palm and engage your pinkies. ...