The Only 4 Calisthenics Exercises You Need for Life

If I could only pick 4 calisthenics exercises for the rest of my life, what would it be?

I had this question circle back around many times and that's a tough one!

But these would be my picks:

1. Wide Pull-Ups – The king of pulling exercise.

2. Pike Push-Ups – The go-to for overhead pressing strength.

3. Bulgarian Split Squats – The best single-leg lower-body builder.

4. Hanging Leg Raises – The king of core exercises.

These four movements cover every major muscle group, maximizing strength and control with just your bodyweight.

Whether you’re building muscle, improving mobility, or mastering body control, these exercises form a rock-solid foundation for your calisthenics workout.

Let’s break down why they should be staples in your training routine.

1. Wide Pull-Ups

Why They Work

Wide pull-ups are the gold standard for upper-body pulling strength.

By using a grip wider than shoulder-width, you put greater em...

Think You’re Too Old for Calisthenics? Think Again!

Did you ever dreamed of doing a muscle-up or holding a handstand, but thought you were too old to start?

Think again!

Age is just a number—your body is capable of incredible things at any stage of life.

Calisthenics isn’t just for the young or elite athletes; it’s for anyone willing to show up and put in the work.

I’m proof that you can build strength, master new skills, and transform your body well past 40.

Train with me here!

Breaking Fitness Plateaus: How to Push Past Limits and Keep Progressing

If you’re stuck in a plateau, don’t overthink it—it's often all in your head.

Now, don’t get me wrong, breaking through performance barriers takes serious training too.

And you probably are doing that part already!

But the real breakthrough? That happens in your head first.

Your Mind Sets the Limits, Not Your Body

Let me give you an example.

Running has always been my biggest physical challenge. I’m 6’1”, 180 lbs, with long limbs, lumbar lordosis (arched back), muscle imbalances, and an anterior pelvic tilt.

Not exactly the ideal mechanics for a smooth, effortless stride.

Growing up, I played tennis from age 8 to 18, so sprinting?

No problem. I love the technique, the explosive power, the feeling of moving fast.

In fact, I see sprinting as part of the calisthenics family—it’s pure bodyweight movement at its most primal.

But long-distance running? I used to hate it.

That changed when I hit my 30s ...

Why Protein Powders Are a Waste of Time (and Money)

Let’s get straight to it: Protein powders are unnecessary.

If you’ve been told you need them to hit your fitness goals, it’s time to rethink that advice.

Real food does the job better—without the artificial processing, misleading labels, and digestive issues.

1. You Can Get All the Protein You Need from Real Food

Unless you’re a professional bodybuilder eating six meals a day, you don’t need a powdered supplement to reach your protein goals.

Whole foods like eggs, meat, fish, dairy, legumes, and nuts provide plenty of high-quality protein. Plus, they come with essential nutrients, healthy fats, and fiber that powders simply don’t offer.

Think about it—your body was designed to break down and absorb real food, not processed powder that dissolves in water.

2. Drinking Food Isn’t the Same as Eating Food

Your body processes liquids differently than solid food. When you chew, your saliva releases enzymes that kickstart digestio...

Calisthenics Beginner Challenge: Simple, Effective, Easy to Stick With

That’s it—I’ve wrapped up my 30-day beginner calisthenics challenge.

The beauty of this challenge is in its simplicity: 100 reps a day.

No fancy equipment, no complicated routines—just straightforward bodyweight exercises that kept me consistent, disciplined, and energized.

Why This Challenge Was So Easy to Follow

The structure was simple: 100 reps of a basic movement each day. That’s it.

This approach made it easy to fit into any schedule, whether I had 15 minutes or a full hour.

Plus, having a clear daily goal kept me motivated. It wasn’t about perfection; it was about showing up.

Even with the usual life hurdles—managing a business, dealing with mild chronic tendinitis in my left forearm, and the occasional stress-induced back tweak where I could barely walk for one day—I never felt overwhelmed.

The challenge was adaptable, which made it sustainable.

I also did a 24 hours water fast in the middle o...

Calisthenics Beginner Challenge - Week 3: Staying Consistent When You Are Not 100%

Let’s get real—week three was a challenge!

Between juggling training, running a business, and my back pain, this week was a good test.

But here’s the thing: I showed up anyway.

That’s the beauty of calisthenics—it’s not about being perfect; it’s about being consistent.

The Week 3 Rundown

Here’s what my week looked like, one day at a time:

• Day 15: 100+ double unders
• Day 16: 100+ squats
• Day 17: 100+ knee raises (plus a casual 24-hour fast, because why not?)
• Day 18: 100+ squats
• Day 19: 50 weighted squats (+90 lbs) + 50 knee raises
• Day 20: 100 push-ups
• Day 21: 100 rows
• Day 22: 100 push-ups

It wasn’t flashy, but it got the job done. Some days, the reps felt great.

Other days, not so much.

Either way, I kept moving.

Injuries Happen. Here’s How You Deal.

This week, I had to work around some upper-body tendonitis and a locked-up back (because apparently, running a business and training at ...

Why Calisthenics is Your Secret Weapon to Endless Energy

It’s official. Dr. Andrew Huberman—neuroscientist and health expert—has confirmed something I’ve been telling my clients for over a decade: we create our own energy.

This isn’t just motivational talk; it’s grounded in science and proven every day by anyone who trains consistently.

If you’ve ever felt the buzz after a workout or the clarity that comes after moving your body, you already know this to be true. And here’s the kicker: calisthenics is one of the best ways to unlock this energy.

Ditch the Pre-Workout—Your Body Has What It Needs

Before you reach for another scoop of pre-workout powder, consider this: your body already has a natural mechanism to energize itself.

By tapping into your body’s natural energy pathways, you can achieve that same level of focus, drive, and performance—without relying on stimulants.

Calisthenics, with its focus on compound movements like pull-ups, push-ups, dips, and squats, activates thes...

Want to Get Lean Faster? Add This to Your Routine!

When it comes to shedding fat and building an athletic physique, cardio is a non-negotiable element of your fitness routine.

Despite what some might say about lifting heavy or doing lots of reps being enough, a well-rounded approach that includes cardiovascular training is essential.

Not only does it ramp up your fat-burning capabilities, but it also supports overall health, recovery, and muscle development.

One of the most effective—and often overlooked—cardio exercises that can supercharge your fitness journey is the jump rope double under.

Let’s dive into why this move is a game-changer and how you can incorporate it into your routine.

What Is a Jump Rope Double Under?

Simply put, a double under is a jump rope technique where the rope passes under your feet twice with each jump.

This requires you to jump higher and turn the rope faster, making it much more challenging than the standard single jump.

Think of it as the sprint...

30-Day Beginner Calisthenics Challenge: Week 2 Recap

This week has been a tough one here in Los Angeles, with wildfires raging around the city.

The intensity of these fires has affected many, not just physically but mentally as well.

Despite the challenging circumstances, it's crucial to maintain our routines and stay strong.

For those of us fortunate enough to be safe indoors, it's definitely time to push through and keep up with the 30-day beginner calisthenics challenge.

Even when the air quality outside is poor, there's no excuse to fall behind.

This is where resilience and adaptability come into play, key traits we cultivate through calisthenics.

Adapting to Adversity

With air quality plummeting due to the fires, I made sure to keep my workouts indoors.

This week, I also had to consider my recovery from tendinitis, focusing on pushing and leg exercises while reducing strain on my forearm with pulling movements.

It's a reminder that listening to your body and adapting you...

30-Day Beginner Calisthenics Challenge: Week 1 Recap

Welcome to Week 1 of the 30-Day Beginner Calisthenics Challenge!

If you've been following along, you know the goal: 100 repetitions per day for 30 days. It’s straightforward, scalable, and fits effortlessly into your daily routine.

Whether you're just dipping your toes into calisthenics or looking to build consistency, this challenge is the perfect start.

The Game Plan

The key is simplicity. Each day, you choose from foundational calisthenics movements: push-ups, pull-ups, dips, squats, and leg raises or flutters.

Don’t feel limited to 100 reps—going beyond is not only allowed but encouraged!

Personally, I like to tack on an extra 50-100 core reps per session to keep things interesting.

Week 1 Breakdown

Let’s dive into how Week 1 unfolded for me:

• Day 1: I kicked off with 100+ push-ups, a classic upper-body burner.
• Day 2: I balanced things out with 50 rows, 50 squats, and 100 leg flutters—engaging multiple muscle groups.
...