How To Train Calisthenics "On The Go": 3 Day Workout Program
How To Train Calisthenics "On The Go": 3 Day Workout Program!
Traveling to get some good time off, we all love that!
However most people also fall off their good habits when doing so. Some lose their healthy rhythm, trading it for more drinks, less exercises and less sleep.
We’ve all been there.
So here is a great, 3 day full body calisthenics workout program.
You can do anywhere, with minimal or no equipment at all.
Day 1: Push-Legs-Core
- Push ups 10 to 1 (hold every last rep at the bottom with pelvis tilted in). Hold every last rep at the bottom.
- Squats 1 to 10 + hold every last rep for 5 sec
- Superset push and squat: 10 push up/1 squat - 9 push/2 squats - 8 push/3 squats etc...
- Hollow body hold x 1 min + Superman x 1 min
Day 2: Pull-Legs-Core
- Pull ups: 10 to 1 (or front band pulls, you can do a 15 to 5 pyramid if doing front band pulls as they are easier than pull ups). Hold every last rep at the top.
- Elevated hips raises: 1 to 10 + hold every last rep for 5 secon ...
Free Checklist: Do This Every Day
Free Checklist: Do This Every Day!
I used to be quite disorganized when trying to figure out how to get strong and lean on a daily basis.
Not anymore!
Today, I follow an embarrassingly simple 3-step process to workout and stay lean all year round. I spent months trying to tweak this process because I knew that I will be repeating it hundreds of times to come.
Here’s the 3-step process that I make sure to follow now!
A good routine every coach should have is a solid routine to follow when it comes to building muscle, staying lean and improving skills all year round.
Over time, having a streamlined process to do that will benefit you tremendously:
- You will stay lean and strong all year long
- You will build the mindset for the long term journey
- You won’t have to worry about magical ab workouts and diets.
Let’s break things down.
Here are 3 things you should do to get year long results:
#1: EAT RIGHT IN THE MORNING: WATER + BREAKFAST
Start with a BIG full gl...
The Reasons Why You Should Do Calisthenics
The Reasons Why You Should Do Calisthenics!
Let us not beat around the bush. As some of you may know, I am a Calisthenics - Bodyweight movement expert. I help people like you with getting strong, lean and see results for years, not just a few months.
So I will be sharing with you 3 reasons why you should do calisthenics and embrace holistic health.
More importantly, I will be helping you to make a solid decision of whether you want to get serious results with calisthenics or just keep spending your time browsing the internet for free videos and endless 4 week bullsh*t programs.
The thing is, my calisthenics course is NOT suitable for everyone. That’s the truth.
I know of so many people who were only slightly interested in calisthenics and wanted quick "tips" to achieve goals that take years of learning and practice... but they never got anywhere because they did not dig deep enough to truly understand why calisthenics and bodyweight movement are so important.
After talking to d...
All My Favorite Calisthenics Articles In One Place
All My Favorite Calisthenics Articles In One Place!
Here are some of my favorite calisthenics and holistic nutrition articles I've written for you that you may find useful.
Calisthenics Workout
Holistic Nutrition
Mobility
But if you only could consume one piece of training from me...
Sign up for my online course, and start at the level that works for you.
- Within this intensive and comprehensive multi-level course, I cover everything you need to know, to achieve your goals, step by step, day by day.
- Beware, this course is not some shallow half-baked piece of training, it is hundreds of videos, workouts, ebooks and workshops of value-packed calisthenics goodness.
- I have spent 15 years of my life trying to learn everything I can about calisthenics in ...
The Online Calisthenics Course Got An Upgrade!
The Online Calisthenics Course Got An Upgrade!
My goal is to provide you with the best user experience while learning and working out with Online Calisthenics.
So here is what's new on the platform :
1. Every membership still has access to the full content. The original full course has been split into 7 distinct programs:
- Calisthenics Level 0
- Calisthenics Level 1
- Calisthenics Level 2
- Calisthenics Level 3
- Special Yogasthenics Program - Level 1+
- Special Handstand Program - Level 2+
- Special Muscle Program - Level 3+
The goal is to make the content more accessible and easy to follow.
Two new programs will also be added in 2022: Calisthenics Level 4 and the Special Levers and Human Flag Program.
2. The workout video library has also be re-organized in a day-by-day format, for each program, so you can follow along each workout day with the workout pdf.
3. The mobility and flexibility module is now split into three sections, for easier access: shoulders, hips, ankle and fee...
Take Your Push Ups To The Next Level
Take Your Push Ups To The Next Level!
The push up is the most famous calisthenics exercise in the world.
Everybody has tried one.
In this video, I am going to show you how to take your push ups to the next level with explosive push ups.
These are 4 different full body techniques to strengthen and tone your chest, triceps, core, and more!
It goes without saying that you have to master the classic push up first.
You need to be able to do sets of 30+ reps with ease, before you move on to the explosive ones.
Let's go!
4 Calisthenics Exercises For Bullet Proof Shoulders
4 Calisthenics Exercises For Bullet Proof Shoulders!
The shoulders are one of the most complex joints in the body, and they are a key to your overall strength.
You need strong shoulders for ANY upper body movement.
Calisthenics offers amazing and natural tools to train your shoulders.
So today I am going to show you and explain 4 exercises that will be an overall game changer for your shoulders.
Get my free calisthenics workout program here!
Let's go!
How To Build Strong And Mobile Shoulders With Calisthenics
How To Build Strong And Mobile Shoulders With Calisthenics!
Strength is often seen as a "two dimensional thing".
Specially when it comes to shoulder workouts!
People push or press, pull or row, go up or down.
But most of them are missing the rotational motion of the shoulders.
If your shoulders aren't strong and mobile enough fo this, I've got something you have to try.
These are techniques that are not often talked about...
But these are absolute game changers.
Start your own beginner calisthenics workout here!
Let's go!
This Calisthenics Back Workout Is A Game Changer
This Calisthenics Back Workout Is A Game Changer!
A strong back is the foundation of fitness.
It governs something as important as your spine.
Calisthenics ring work is an amazing way to target your back and build great strength.
In today's video, I will show you 3 ring exercises that will be a game changer for your back workouts!
Note that you can also use a parallel bar and a pull up bar as a replacement if you don't have access to calisthenics rings.
Here is how to become an expert at pull up!
Let's go!
How To Get Really Strong Lower Abs With Calisthenics
How To Get Really Strong Lower Abs With Calisthenics!
Hitting the lower abs is crucial when training your core.
Calisthenics is the best way to get strong abs and today I am going to show you 3 different L-sit progressions to build lower abs strength.
Your overall progress will result from great form and the amount of time you hold these different L-Sit variations.
The difference between a 5 second hold and a 10 second one is immense.
Here are 10 other calisthenics exercises to hit your lower abs!
Let's go!
Get my full online calisthenics course and personal coaching here!
