Let's face it, EVERY human on earth has problems.
Of EVERY kind.
Here I'll only address injuries, chronic pains, and posture deficiencies. The goal is to keep them MINOR, and reverse them.
I’ll only name a few but I trained with:
It's busy season, so last week I shared my Vegas trip and how I managed to workout "on the go".
These days, I don't always have time to get the perfect workout.
That's when I like to use my favorite calisthenics superset: muscle up - dips - pull ups - core.
You can build up the reps as you want. I like the following splits:
Keep your form as clean as possible on each rep.
I just got back from a 3 day business trip in Las Vegas.
I think you can imagine the amount of things that can go wrong there.
But, there are also very simple things we can do to stay healthy and feel energetic, even in Vegas!
Today I will share my personal trip, schedule and tips, so you can use it whenever you have to go somewhere for work.
Day 1 - From LA to Las Vegas.
The night before: 5 min nightly stretching routine (hips, shoulders, quads/hamstrings, back, wrists)
The most common mistake people make when training abs is using a single plane of motion, mainly the frontal plane, doing sit ups.
This DOES NOT work.
The “Core” is a muscle chain you must train using MANY different angles, to tap into its full potential.
The core of the human body can bend forward, back, twist, go side to side, lift your legs, everything in between and much more.
Here are 3 unconventional calisthenics movements to add to your routine to build a well rounded and functional core muscles.
These moves are ideally performed on parallel bars or high parallettes. Click each link below.
I build ALL my programs following the rules and method I share with you weekly.
I am 42 and have had chronic instabilities and weaknesses in my right shoulder since I was 20.
This is due to years of tennis over-training in my early days, coupled with the lack of proper prehab and conditioning at the time.
I am a great believer that without good healthy shoulders you can't achieve any proper workout results in the long term, no matter how strong you are.
Calisthenics is a great vehicle for mobility training as it requires to keep all joints at their optimal capacity.
The videos I am sharing here are a game changer. All you need is a wood stick.
Click below to check them out!
As you know, mobility is key, so practice daily.
Working out is quite simple once you know the rules of the game.
Today, I wanted to talk about the 4 key elements that will make you better at working out, and get you results immediately.
There is no power without speed. You can have the most massive body, if there is no speed associated with it, the overall performance will suffer greatly.
Solution: always practice speed when you train. For example, go fast up on your pull ups and slower on the way down. Same for pretty much every movement.
Add plyometric exercises like sprints, jump lunges, wide jumps etc… to your leg day.
This is what allows you to train with full range of motion, hence developing your full muscle mass.
Be able to move optimally is key to proper muscle development.
Solution: Daily focus on hips and shoulders first, then work on your smaller joints (wrists, knees, ankles). It takes 5 minutes per day.
I post mobility drills every week on my blog and social media.
Have you ever heard of the fascia?
This is the most complex fabric ever explored!
And we are ALL made entirely of it.
Knowing more about it is a crucial way to understand how your body mechanics work and get more results with your calisthenics workouts.
Check out this great 30 min video to dive into your own body through microscope videos.
Have you ever asked yourself how many times you have to do an exercise? For how long? Which exercise?
A LOT of clients always wonder how to build a workout with calisthenics.
Today I am going to give you an easy way to figure it out.
Design your workouts around compound movements: pull ups, push ups, dips, squats and core hinges.
All variations of those moves are also compound movements.
Set the proper total amount of reps per day:
Divide this amount equally between each exercise, each day.
Don’t train the same thing every day.
Here is an example:
The Online Calisthenics programs are made to save you time and directly give you access to more detailed programs, schedules and nuanced progressions, not...
Wether your goal is losing fat or building muscle, learning and understanding what you eat is the simplest, easiest and best way to get long term results.
The overall goal is to be in a calorie deficit for fat loss or calorie surplus to build muscle. You can also be in a calorie maintenance to maintain your current stats.
We ALL know when we eat too much or too little.
We just don't stop eating too much, while KNOWINGLY doing so!
Here is an easy method to estimate your daily calorie intake and see where you are compared to what you actually spend in a day.
1. Know how to differentiate macros and calories
There are 3 types of macro nutrients: proteins, carbohydrates and fats.
Some macros contain a different amount of calories:
Here is an ideal average split that you can use for your meal reference:
David is a great example to follow.
He's strong, humble, and puts the work in, CONSISTENTLY.
He moved to L.A to learn calisthenics in December 2021.
Here is 6 months of back lever progress.
He's been training with me and following the Online Calisthenics course DAILY.