3 Actionable Tips To Be Lean All Year Round!

Want to be lean all year round? 

Let’s skip the fluff and go straight to the actionable quick tips that you can implement immediately. 

Besides the obvious “train hard” tips, it all comes down to how you eat.

Quick Tip 1: Start the day with a BIG glass of water

This helps kick start your metabolism and digestive system in the morning. 

I do it EVERY DAY. It feels great to start the day with a fresh glass of water. 

This literally wakes up your body.

Quick Tip 2: Get a big NUTRITIOUS breakfast

Getting your calories in in the morning is the best way to control hunger throughout the day.

I have kept a lean body for the last 10 years doing so.

Quick Tip 3: NO carbs after 6pm

Narrowing down the daily carbs intake window helps promoting an earlier carb intake such as breakfast.

This in return mimics a slight intermittent fasting bracket, which helps keep a slight daily calorie deficit.

After 6pm, go heavy on protein and vegetable...

10 Calisthenics Movement Variations To Diversify Your Workouts

My previous post details a 3 day workout program you can do anywhere, anytime.

This is very useful to workout "on the go".

Ideally (not a deal breaker) you have a pair of workout rings and/or some resistance bands with your when you travel!

Today i wanted to share 10 movement variations, so you can mix it up within the 3 day plan I sent last time!

Use these variations to create different workouts.

You can alternate each set or focus on one particular variation, depending on your goals and current level.

Push ups 

• Diamonds 
• Decline
• Explosive Tuck

Squats 

• Bunny Hops
• Explosive lunges

Hollow body

• Leg flutters

Pull ups

• ZigZags
• Typewriters

Hanging knee raises

• Donkey Kick

Australian rows

• Assisted Front Lever Pulls

Tag me on Instagram when you do those!

@streetworkoutacademy

@onlinecalisthenics

Let's go!

Nicolas

PS: if you are new, click here to become an Online Calisthenics ...

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 s
...

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 ful...

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 ...

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

• Get Better at pull ups
• Master your push ups
• The hollow body 
• Train legs with calisthenics

Holistic Nutrition

• Replace bad foods with healthy options
• Full day of healthy eating

Mobility

•   Increase hip mobility
•   Improve your squats

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 calisthenic
...

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...

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!

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!

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!