Unlock Your Legs with Calisthenics!

Your legs are what gets you places, so make sure to keep them functional for as long as you can!

Lower body mobility is a crucial health element to live a long and thriving life.

This means we have to keep our feet, toes, ankles, knees and hips very active and flexible.

Any weak link in that chain can limit your fitness progress and/or cause chronic pain at some point in time!

Weak feet and ankles are often the cause of knees and hip pain or mobility issues.

Use this 4 movement leg mobility workout to build strong and resilient joints and connective tissue:

• Partial Sissy Toe Squats (ups and downs): 30 sec x 3 sets
• Single Knee Get Up: 20 sec per leg x 3 sets
• Standing Leg compression + extensions: 30 sec per leg x 3 sets

Here is an easier routine you can use if you are a beginner or just getting start with calisthenics.

Get my full calisthenics training course and personal coaching here!

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Calisthenics Training...

Shoulders are the foundations of a healthy and functional upper body.

In other words, tight and weak shoulders with limited range of motion will always impair and limit your fitness progress.

They also impact your hip strength since they connect through your spine.

So we must move and strengthen them consistently.

Use this intermediate-advanced calisthenics workout to build bullet proof shoulders.

You can watch the video here.

Here are the details:

• Skin the cat
  2-3 full reps (back and forth) x 5 sets
• Skin the cat pike pulls
  3 x 3 sets
• Scapula adduction + abduction
  3-5 reps (mix both) x 3 sets
• Shrug push ups
  10 x 3 sets
• Back bridge
  3 x max hold

If you are a beginner and just getting started, you can start with this beginner shoulder exercise, instead of skin the cat!

Do this at least once a week!

For more, get my full calisthenics course and personal coaching here!

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Calisthenics Training FAQ’s

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What is Calisthenics...

What is Being Fit?

Forget the misconception that "fit" just means bulked-up muscles.

While crucial, muscle mass is just one piece of the puzzle.

True fitness is a holistic balance, incorporating:

• Natural-optimal muscle mass (achieved through balanced calisthenics training and proper nutrition)
• Mobility & flexibility (enhanced through consistent stretching and mobility routines)
• Agility & endurance (developed through diverse activities like running, calisthenics, and other movements)
• Fast recovery speed (supported by good sleep, nutrition, and dedicated calisthenics training)
• Pain-free movement (a crucial indicator of overall well-being, which calisthenics training can help maintain)
• Quality sleep (essential for all aspects of health, achievable through healthy habits and potentially aided by calming routines like the one mentioned)

Want specific goals? Here's the calisthenics twist:

• Increase muscle mass: Combine calisthenics training with a consistent 300-calorie surplus...

How to Start Calisthenics!

5 Steps to Push Ups.

The humble push up is one of the foundation of calisthenics.

It is the most universal training movement around the world.

However, a LOT of people do them wrong or can't do them at all!

Just like for any other calisthenics training movements, there is a good progression to work towards good technique and full range of motion.

Follow these 5 steps to achieve your first push up:

1. Standing Push ups (use a wall if you don't have a low bar)
2. Elevated Knee Push ups
3. Elevated Push ups
4. Knee Push ups
5. Full Push ups

Training Tips:

• You can add planks and shrug push ups to the mix as well!
• Use the variation you can do.
• Do 5-10 repetitions x 3-5 sets.
• Once you master a variation, move on to the next one.
• The key is CONSISTENCY.
• To insure constant progress, focus on incorporating the calisthenics "Big 5" in your overall calisthenics training routine: pull, push, dips, squats, hinges

Start at the level that works for you with my full calisthenics...

How to Start Calisthenics: Pull ups

7 Steps To Pull Ups

Pull ups are part of the Calisthenics "Big 5": Pull ups, push ups, dips, squats, hinges.

Pull ups are the king of upper body movements, a challenge for everyone, even when you are good at it.

If you are getting started on your calisthenics training journey, here are 7 steps to achieve your first pull up:

1. Standing pull ups
2. Australian pull ups
3. Deadhang
4. Hanging shrugs
5. Negative jump pull ups
6. Band assisted pull ups
7. Full Pull ups

Key pointers:

• Start with the movement you can currently do and implement it in your workouts.
• Do 5-10+ reps x 3-5 sets until you get good at that movement.
• Then continue your way up with the next harder variation and do the same.
• Follow that process until you reach the full pull up.
• Make sure to also work on your push ups and legs during your sessions!
• The key is: CONSISTENCY.

Get day by day, calisthenics training programs and personal coaching here!

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Calisthenics Training...

Advanced Calisthenics Ab Workout.

Push Your Limits, Master New Moves!

Your core muscle group is at the foundation of all movements.

Indeed it’s role is not just to showcase a “six pack” but also to promote healthy hips, lower back, compression skills, good overall posture and more!

You are using your core all the time, whether you walk, run, climb, train or do any other sport.

So let’s dive into the most efficient way to train it: lifting your legs off the ground!

In this video I am doing advanced toes to bar.

There are also many other variations to start with!

• Static bent knee hold (beginner)
• Dynamic knee raises (beginner)
• Dynamic straight leg raises (intermediate)
• Static straight leg hold (L-sit) (Intermediate)

You can also do that while sitting on the floor or using the support of 2 chairs if you are just getting started.

Go for 5-20 repetitions (depending on the difficulty of the exercise you pick) x 3-5 sets.

For more ab workout ideas, check out my 10 best...

Best Push Ups For Chest!

Here is the first pro-tip...

...Use a wall for your push up training!

By forcing your heels to stay up against the wall while doing your push ups, you restrict your movement and put more “weight” on your chest and triceps.

Here are 4 of my favorite push ups to build a solid chest!

1. Pike push ups: 5 x 5

The pike push ups are a staple move to target your upper-chest. Make sure to  bring your head in front of your hands at the bottom of the move!

2. Chest to floor wide push ups: 10 x 10

This is one of the best push ups for chest too. Stretching your chest a the bottom of the move causes the pec muscles to reach their maximum length, generating a full contraction. Pause a split second at the bottom to stretch your chest as much as possible.

3. Plyo-hollow body push ups: 10 x 10

The dynamic plyo- hollow push ups are great push ups for chest and triceps and core. Keep a solid hollow body form during the full movement.

4. Plank push ups attempts:...

How calisthenics changes your body!

Discover Your Inner Strength!

Ever dream of a sculpted physique?

Imagine chiseled abs, rippling muscles, and the agility of a gymnast – all achieved without stepping foot in a gym.

Sounds impossible?

Think again!

Calisthenics training, harnessing your own bodyweight as resistance, unlocks this potential and redefines fitness on your terms.

Let’s dive deep into how calisthenics revolutionizes your body, both inside and out.

Building a Better You: The Strength Revolution
Forget bulky weights and intimidating machines. Calisthenics uses compound exercises, engaging multiple muscle groups simultaneously. Pull-ups sculpt sculpted back and biceps, while push-ups build chest, shoulders, and triceps. Dips target triceps and chest, while squats and lunges strengthen powerful legs. This holistic approach builds functional strength, translating into everyday activities with ease. Lifting groceries? No sweat. Climbing stairs? A breeze.

Don't Forget...

The Worst Healthy Foods!

Being healthy starts with what we eat!

And there are a lot of fake "healthy" foods to avoid to get and stay in shape!

So let's debunk 3 of the worse healthy foods out there:

1. Milk Alternatives

At the top is soy milk, then almond, oat milk, and lastly coconut milk.

All these milk alternatives have different health down sides.

The common thread is that they are full of additives, gums and anti-nutrients that are harmful to us in the long run when consumed regularly.

These reduce protein digestion and absorption as well as increase gut inflammation and bloating.

It's fairly common to see these products used by people who drink coffee.

So my best advice would be to consume better quality coffee and develop the habit of drinking it black.

Note that you can also add a tea spoon of butter or coconut oil in your black coffee  for the fat benefits!

If you are using these products in your oatmeal, you can easily replace them with almond or peanut butter.

Simply...

The Secret To Grow Your Back With Calisthenics!

Training your grip and back are the most important thing when building your upper body.

Most people focus on mid-chest when starting their fitness journey, and often end up lacking upper chest, back and grip strength.

This specific muscle groups will be a limiting factor for progress in the long run.

Here are some simple calisthenics training tips to grow your lats and improve grip strength.

1/ Use a "fat grip" to make the pull up bar thicker and activate more forearm contraction. You can also use a towel or t-shirt to thicken the bar if you don't have "Fat Gripz".

2/ Use a wide grip when doing pull ups.

3/ Include wide-grip chin ups in your routine (the external rotation of the shoulder pulls more on the lats muscles and make them more engaged).

4/ Include overhead press exercises in your routine.

5/ Here is an intermediate-advanced calisthenics training routine you can use on your pull and push days:

• Wide Fat grip pull ups x 55 (11...