5 Killer Calisthenics Leg Workouts!

Today, we're going to discuss five killer calisthenics leg exercises and how to sequence them for a great workout.

Let's dive in!

Exercise 1: Switchblades

The first exercise we'll cover is called switchblades. I highly recommend mastering this one. Start in a low lunge position, keeping your stance close. Then, explode upward, aiming for maximum height. The goal is to get some airtime, allowing you to switch your legs mid-air, resembling running in the air. Return to the starting position. Maintain strict upper body posture and engage your core. This exercise works not just your legs but your entire body. Focus on maintaining tightness in your core and back. Give it a try, aiming for three to five reps per set. Alternate legs and practice until you perfect the movement. With time, you'll be able to perform more repetitions. Including this exercise in your leg workouts will enhance your speed, an essential factor for overall progress.

Exercise 2:...

The Most Efficient Calisthenics Training Patterns!

The best shoulder exercise that you are (most likely) not doing is the “Skin the cat”.

While this may look fairly easy if you have done this as a kid, the skin the cat is not as simple as it looks. 

Let’s dive into some details and how to perform it properly:

1 - Set a good semi-false grip 1-2 inches wider that shoulder width. The more narrow the harder it gets.

2 - Shrug up and “push the bar” in front of you, while tucking your legs up and under the bar

3 - Once your feet are under the bar, keep your knees tucked in as you start the descent

4 - Control the descent with your shoulders and make sure to go slow

5 - External rotate your shoulders as you start reaching the bottom of the move

6 - Keep your pelvis tilted back the whole time

7 - Hang at the bottom of the move for as long as you can, making sure to point your toes to the ground, your core tight and pelvis still tilted back

8 -...

The 6 Most Important Movements in Calisthenics!

Today, I want to discuss the essential movements you need to do to when training calisthenics. 

Lately, I've been frequently asked about the best exercises for specific muscles or how to isolate and work on certain areas like the biceps or shoulders. These questions are more common in traditional bodybuilding and weightlifting, where muscle isolation is emphasized. However, in calisthenics, we focus on full-body workouts that engage multiple muscles and develop a chain of movements rather than isolating individual muscles.

The purpose of this post is to highlight the foundational movements that everyone should master with proper form before attempting more complex and advanced exercises. These foundational calisthenics movements serve as building blocks for more challenging skills and routines in the future. I'll be discussing the main movements that you should focus on before progressing to harder exercises.

It's...

Today, we're going to discuss how to improve your pull-ups and overall calisthenics skills.

The key to enhancing your pull-up performance and overall calisthenics strength lies in developing better grip strength. Throughout this blog post I'll explain how to achieve a stronger false grip. So let's get started.

We'll begin with understanding what false gripping is. False gripping involves keeping your wrists up while pulling. Many beginners make the mistake of pulling straight from their biceps without engaging their forearm enough. It's important to remember that stronger forearms enhance all pulling and pushing exercises, as well as static holds like levers, back levers, and handstands. So, let's start with the beginner version of false grip training.

Find a bar that's not too high, like a parallel bar at hip level. Lie under the bar and keep your wrists up, activating your forearms. From this position, try to pull yourself up, using a little help from your legs. The secret to a...

How To Start Calisthenics: Make Your Beginner Calisthenics Workout Program

Today, we're going to discuss how to build your own calisthenics workout routine. 

Lately, I've been asked this question quite often. 

It's crucial to know how to create a calisthenics workout plan when you have to take your health into your own hands. So, I'm here to provide you with some tips for scheduling and planning your weeks to achieve the best results, whether you're a beginner or intermediate.

But before we dive into it, I want to mention that you can download my free workout here. It's a valuable resource that includes the intermediate template we'll be discussing today, along with other helpful tools like a one-day meal plan and a monthly healthy habits schedule. Feel free to make use of these resources to build healthy habits and develop a strong body through calisthenics.

Now, let's focus on the intermediate template in this document. Keep in mind that you can always adjust it if...

The Best Calisthenics Movements To Boost Strength and Mass!

Today, we're going to discuss four of the best movements to build strength and mass through calisthenics and bodyweight training.

With just a few adjustments to your foundational movements, you can take your training to the next level and achieve incredible strength gains.

Consistency is key when performing these movements, so let's dive right in.

Let's start with wide pull-ups. 

The pull-up is already a highly effective exercise for building strength, but by making a simple adjustment and widening your grip, you open up new possibilities for enhancing your strength, technique, and overall abilities. This adjustment places greater emphasis on your lat muscles, allowing them to grow and become stronger. By incorporating wide pull-ups into your routine, you'll notice improvements not only in your pull-up game but also in other exercises like muscle-ups, the human flag, handstands, and overhead presses. I highly...

Unlock the Fountain of Youth with these Calisthenics Secrets!

Let's talk about the key to longevity and how to unleash your workout potential through calisthenics and speed training.

Today, I want to share my two all-time favorite exercises for crafting mind-blowing speed and unparalleled eye-hand coordination.

1 - Sprinting

Did you know that 75% of the population never sprints ever again after turning 30?

That’s right! It is an insane number when you realize it.

So you’d better make sure you don’t fall into that category, ever!

Sprinting will boost your cardio strength, testosterone levels and build strong resilient legs.

How to sprint properly?

When sprinting focus on the following:

• Hitting the ground right in front of you (about one foot forward) and avoid reaching out too far in front of you.
• Lifting your knees high on each step
• Never hitting the ground with your heels
• Hitting the ground hard with the front of your foot to generate as much power as possible on...

My Favorite Calisthenics Ab Workout!

Let's make something clear: while abs are also made in the kitchen, you definitely must train them during your workouts!

Today I'm going over some of my favorite calisthenics ab workouts. 

They all involve leg lifting because they are the heaviest thing your abs can lift.

Lifting your legs triggers ALL ab layers, including the transverse (the deepest layer), rectus abdominis and transverse muscles.

Use the following routine to feel the burn:

Hanging knee raises

• Don't swing while lifting your knees up and focus on the way down. This is actually the hard part.
• Lift your knees to your chest or try to get there on every rep!
• Use straight leg raises instead if you are advanced.
• Go anywhere 10-20 reps x 3-5 sets.

Floor Holds and Flutter Kicks

• Keep a strict form while holding your legs off the ground.
• Do NOT bend your knees when performing the flutter kicks!
• Mix vertical and horizontal flutter kicks.
• Aim to perform 1+ minute hold and 100...

3 Moves for a Killer Calisthenics Leg Workout!

You really don’t need much to get a great calisthenics workout.

Today we are going to focus on getting your legs on fire with calisthenics.

All you need is two resistance bands: a thin one and a slightly thicker one. 

1. Overhead squats

- How to do it:

• Use the thicker band for this exercise.
• Place the band under your feet and extend the band over your head as if you were holding a barbel.
• Keep you pelvis tilted in, straight back and keep your hands up both on the way down and up.
• Go slow on the down, fast on the way up!

- How to adjust difficulty:

• You can use a thicker or thinner band to add or reduce the difficulty depending on your level.
• Repeat 10+ reps x 3-5 sets.

Watch the video here.

2. Deadlifts

- How to do it:

• Step on the band and grab each end.
• Go slow on the way down, fast on the way up!
• Keep your back straight on the way down.
• Do not over reach forward with your hips when coming back up straight.
• Control each...

The Expensive Hoax of Supplements, Shakes, and Alkaline Waters!

I was watching the Lakers in the NBA play-offs and saw a ridiculous ad for Muscle Milk during the game.

So let’s re-address an outrageously common things that should never been used: workout supplements, diet waters and protein shakes.

All energy drinks, protein shakes and other pre-post workouts beverages and pills belong to the garbage.

These are basically bad tasting sodas (Gatorades, Monster drinks, Vitamin waters etc...), with bad side effects for an exorbitant cost.

Alkaline water is also a scam, but sells at premium price. 

You don’t need alkaline water.

You should avoid all fitness drinks without exception. 

You could Instead focus on your holistic diet, adaptogens (ashwagandha, turmeric), stick to coconut water (not from concentrate), and basic filtered water of course!

Add a bit of lemon and/or coconut sugar to your water if needed, for a tough calisthenics...