3 Movements For a Full Body Calisthenics Workout. No Equipment.

3 Movements For a Full Body Calisthenics Workout. No Equipment.

Today, I want to discuss three great movements that provide simultaneous upper body and lower body action.

These exercises are not only good for cardio, mobility, coordination, and strength, but they also deliver a well-rounded workout when incorporated into your fitness routine.

Let's start with the spider push-up. It's a classic variation where you bring your knee to your elbow with each repetition, alternating legs each time. Here's how it's done: as you lower yourself down, bring your knee to your elbow, ensuring a strong connection. This engagement is crucial for maximum core activation. Keep your core tucked in and your shoulders protracted while performing the movement. Avoid arching your back or letting it sag. Keep your foot grounded firmly to maintain balance when lifting one leg. Remember to switch legs for every repetition. When viewed from the front, you should notice that your elbows remain close to your...

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The Hardest Calisthenics Workout I've Ever Done

full body workout tips Jul 09, 2023

The Hardest Calisthenics Workout I've Ever Done!

I am part of UNOG, the United Nations Of Gains.

This is a group of friends that stems from Venice Beach. 

It’s composed of many different people, from all origins, age and genders, all working towards the betterment of oneself through calisthenics.

Joining Unog comes with a hard task - completing the introductory challenge that demands pushing your physical and mental limits.

The challenge consists of a 6.5-mile sand run followed by 1220 repetitions of calisthenics exercises

I finally had a chance to do it on June 27. I finished the 6.5 miles sand run in 65 minutes and completed the full challenge (run + reps) in 4 hours.

To break it down, I had to complete the following exercises:

  •  20 muscle ups
  •  200 pull ups
  •  200 squats
  •  200 push ups
  •  200 dips
  •  200 medium band triceps extensions
  •  200 leg flutters

Facing this mountain of repetitions, I approached it...

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Step Out Of Your Comfort Zone. Here is How.

mindset workout tips Jul 06, 2023

Step Out Of Your Comfort Zone. Here is How!

Today, we're going to dive into the topic of stepping out of our comfort zones and how it can lead to significant progress. 

Getting out of our comfort zones is a guaranteed way to improve throughout the year. 

For beginners who have been inactive for a while, getting out of the comfort zone means taking the first step and starting now. Learning the fundamental exercises of calisthenics, such as push-ups, squats, and core work, is a great way to begin. Implementing these exercises regularly throughout the week, whether through a push-up challenge or incorporating different sets and variations, will get you off the couch and into an active routine. Consistency and forming habits from this starting point are key.

If you've already started your calisthenics journey but find yourself stuck in a plateau, breaking your routine is the way to go. Reset and rewrite your workouts, adding more repetitions, reducing rest time, incorporating...

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4 Things That Are Killing Your Calisthenics Fitness Gains

workout tips Jul 06, 2023

4 Things That Are Killing Your Calisthenics Fitness Gains!

Today, we're going to discuss the 4 things that are killing your gains.

The first reason why most people fail to see results is simply that they don't train enough. Many of us start our training journey in one way or another, and it's often recommended to begin slowly, gradually increasing the intensity. Starting at a manageable pace is not a bad idea, but once you've familiarized yourself with the movements and techniques, it's crucial to push yourself further. You don't have to train for years to witness progress; instead, aim to increase your training volume and speed as soon as possible. Both factors play a significant role in achieving results. Allow me to provide an example of a recommended workout, specifically designed for beginners and intermediates, known as the Level 1 Workout in our program.

The Level 1 Workout consists of six training sessions per week, which is a reasonable frequency for those who are genuinely...

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Essential Lower Body Calisthenics Tips

lower body workout tips Jul 05, 2023

Essential Lower Body Calisthenics Workout Tips!

A few weeks ago, I posted an article about 2 essential things you can do to get a stronger body: warm up your wrists extensively, every day and constantly aim to get a strong false grip when working out.

Today we continue with a focus on 4 lower body adjustments you should make to get a stronger lower and overall body.

Let’s start with the pelvis.

The posterior pelvis tilt is of paramount importance. Let’s delve into the significance of the pelvis tilt in calisthenics training a majority of us suffer from an anterior pelvis tilt caused by excessive sitting. This tilt is often accompanied by a weak lower back, particularly the lumbar area. Prolonged periods of sitting and driving exacerbate this issue. Consequently, we must prioritize the practice of posterior pelvis tilt.

Whether you are performing pull-ups, push-ups a squat, or static holds, mastering the pelvis tilt is crucial. The objective is to learn how to...

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How To Unlock Your First Pull Ups with Calisthenics

pull ups workout tips Jun 29, 2023

How To Unlock Your First Pull Ups with Calisthenics!

When it comes to getting started with pull-ups, it's important to follow a progressive approach.

Many feel intimidated by pull-ups and may prefer alternative exercises to build strength and confidence.

Here's a step-by-step guide to help you develop the necessary strength and technique for pull-ups.

  •  Warm-up: Begin with a warm-up exercise called the "pull apart" using a light resistance band. Perform 10+ reps from different angles to engage your scapula and shoulder blades.
  •  Front Row/Bent Row: Use a resistance band to perform the front row exercise, focusing on good lat activation and proper form. Gradually increase the resistance as you progress.
  •  Doorway Pull-up: Use a lower bar or rail in a park setting as an alternative to a pull-up bar. Perform Australian pull-ups or inverted rows, alternating grips to balance the workload.
  •  Scapula Retraction: Lay on the floor, face down, and perform scapula retractions...
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6 Calisthenics Plank Variations To Get Strong Abs

core workout tips Jun 26, 2023

6 Calisthenics Plank Variations To Get Strong Abs!

Today, we're going to focus on the importance of planks and the various variations you can incorporate into your routine.

Planks are often seen as a simple exercise, but there are actually many different ways to perform them, each targeting different muscles and adding new challenges to your workouts. So, let's get started with the different plank variations.

First, we have the Plank Forward Lean. In this variation, instead of keeping your shoulders over your hands, you lean slightly forward to create tension and activate your core. By shifting the position of your hands, you engage your core more effectively, which benefits movements like handstands, planches, and other challenging yoga poses. Remember to focus on keeping a straight line and avoid stacking your shoulders directly over your hands.

Next, we have the Superman Plank. In this variation, your arms are overhead, bringing your hands as far as your arms extend, creating...

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All My Calisthenics Blog Articles in One Spot

online calisthenics Jun 26, 2023

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!


Full body

21 Calisthenics Exercises You Can Do Anywhere!
How To Warm Up For a Calisthenics Workout
6 Beginner Movements To Start Calisthenics
6 Most Important Movements in Calisthenics
Calisthenics Training With Online Clients In Real Life!
10 Calisthenics Movement Variations To Diversify Your Workouts
How To Train Calisthenics "On The Go": 3 Day Workout Program
The Most Important Technique In Calisthenics
3 Calisthenics Movements For A Full Body Workout
21 Calisthenics Workout Moves To Train Outdoors
The 6...
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6 Effective Calisthenics Exercises to Develop Your Back Muscles

6 Effective Calisthenics Exercises to Develop Your Back Muscles!

Today, we're going to discuss effective ways to develop your back muscles using bodyweight calisthenics workouts.

Building a strong back through calisthenics is not only versatile but also highly efficient. Whether you're a beginner, intermediate, or more advanced, there are exercises suitable for everyone. Let's dive into some of these exercises starting from the beginner level and gradually progressing to more advanced variations.

We'll begin with the Scorpio and Superman superset, which requires zero equipment. This exercise is fantastic for enhancing scapular strength, crucial for your upper back and lower back sections. Start by lying on your belly and lift your arms and chest off the ground. To engage your lower back, raise your feet as well. Superset the Superman with the Scorpio variation by pulling your scapula together and bringing your arms from straight to a 90 degree angle, pointing your feet up...

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5 Reasons Why People Often Struggle to Achieve Their Fitness Goals

workout tips Jun 22, 2023

5 Reasons Why People Often Struggle to Achieve Their Fitness Goals!

Today, we're going to discuss the main reasons why people often struggle to achieve their desired results in their fitness journey.

It's common for individuals to feel motivated at the beginning of the year, or when they decide to adopt a healthier lifestyle and set resolutions to improve themselves. 

However, somewhere along the way, they tend to fall short and struggle to reach their goals. In my experience, this lack of progress has five main reasons. So, let's delve into them.

The first reason many people fail to achieve their desired results is quite simple: they don't train enough. 

When starting any form of training, it's often recommended to begin slowly and gradually increase intensity. While this approach is important, once you've familiarized yourself with the movements and techniques, it's crucial to ramp up your training. You don't need to wait years to see progress; instead, increase...

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