The 7 Golden Rules of Calisthenics for Beginners

Fitness is simple, and calisthenics lies at the heart of it.

With calisthenics, you rely on your own body to build strength, endurance, flexibility, and coordination. Here are my 7 golden rules to help you embark on your calisthenics journey.

Calisthenics: What Is It Really?

Calisthenics is about embracing your own body’s potential without relying on complicated machines. This form of exercise focuses on fundamental movements like pulling and pushing, which can be progressively intensified.

It's accessible and appealing to everyone, regardless of fitness level.

Calisthenics emphasizes movement quality and skill acquisition rather than just aesthetics. Whether it's mastering a muscle-up or holding a handstand, the goal is to see tangible improvements week by week.

1. How to Train Calisthenics

Always work on foundational movements, regardless of your level.

These movements never get old:

• Pull-ups
• Push-ups
• Dips
• Squats
• Core hinges

Unlock Your First Muscle Up: Essential Calisthenics Course for Success

The muscle up is one of the most iconic movements in calisthenics and has put calisthenics on the fitness map.

Despite being very hard to achieve, it has become mainstream on social media, and everyone wants to do it!

Think about it: how many of your friends and family can do a muscle up?

The secret is to break down the movement into different sections and train them until you feel comfortable with each part.

In this blog post, I’ll break down how to master the muscle up with a detailed calisthenics workout plan and tips from my calisthenics course.

Understanding the Muscle Up

The secret to mastering the muscle up is breaking down the movement into different sections and training them until you feel confident with each move. Let’s dive into the phases of the muscle up and the specific exercises to help you conquer each phase.

1. The Take-Off Phase

The muscle up pull is a “circular pulling...

Why Your Morning Routine Doesn’t Matter (And What Really Does)

Every wellness guru on social media seems to have the perfect morning routine.

They promise that following their step-by-step guide will lead to ultimate productivity and happiness.

Here's a peek into my ideal morning routine:

• Wake up with sunlight
• Look at the sun or the sky, even if it’s grey
• Brush teeth
• Drink a big cup of water
• Do light mobility work (5 min)
• Prepare breakfast
• Eat breakfast 30-45 minutes after waking up
• Have coffee 15-30 minutes after breakfast (outside if possible)
• Go outside for 10-15 minutes (listen to music, play chess, read news...)

Then, I start my day.

If you’re an ultra-guru, you might add journaling, breath work, goal visualization, meditation, and more!

The Truth About Morning Routines

The reality is that none of these morning rituals really matter if you don’t have a good nighttime routine. In my experience, how you finish your day is the most important part. Just...

Overcoming the Overwhelm: Your First Steps in Calisthenics

Starting a new fitness journey can be intimidating.

There’s a lot of information everywhere, and it can be overwhelming to know where to start.

Let's address some common fears and doubts that beginners often face when starting calisthenics.

Fear of Failure

It's natural to worry about not being able to do the exercises or see results. Remember, everyone starts somewhere. Calisthenics is about progression, not perfection. Focus on mastering the basics before moving on to more advanced moves. Celebrate small wins and don't be afraid to modify exercises to suit your fitness level.

Lack of Time

Finding time to exercise can be challenging, especially with busy schedules. However, the beauty of calisthenics is that it's adaptable. You can create quick and effective workouts that fit into your daily routine. Even short bursts of exercise can make a difference. Remember, consistency is key.

Lack of Equipment

One of the...

Calisthenics leg workouts: Simple Exercise To Transform Your Squats

Have you ever felt the burn in your inner thighs?

If so, you know how important those adductors are.

If not, it’s time to fire them up!

These muscles are crucial for leg strength and often overlooked in many leg workouts. In calisthenics training, paying attention to your adductors can significantly improve your squats and overall leg performance. Let's dive into why the adductors are so important and how to incorporate a killer calisthenics leg workout to strengthen them.

The adductors, or inner thigh muscles, play a vital role in leg strength and stability. Often underestimated, these muscles are essential when performing squats. They help bring the legs together as you press up from the bottom of the squat, providing stability and strength.

Without strong adductors, you might find it challenging to maintain proper form and prevent lower back issues.

The ability to contract your inner thighs and groin...

Build Muscle, Save Money: Top-Rated Calisthenics Equipment on Amazon!

Whether you're a seasoned athlete or a complete beginner, Amazon offers a treasure trove of calisthenics equipment to boost your workouts.

With so many options available, selecting the right gear can feel overwhelming. So I've compiled the best selection calisthenics equipment on Amazon for you!

Check out the Online Calisthenics Shop here!

Here's the essential calisthenics equipment for peak performance:

• Pull-Up Bar: The pull-up bar reigns supreme in the calisthenics kingdom. It allows you to master foundational pulling exercises like pull-ups, rows, and chin-ups, building incredible upper body strength and grip. There are various pull-up bar options available on Amazon. Here are 2 options I recommend:
  • Doorway pull up bar
  • Stand Alone Pull up bar
• Dip Bars: Let’s sculpt those triceps and target your shoulders and chest. Dip bars are your allies. Amazon offers parallel dip bars that you can either...

Why You Need to Have Sports in Your Life

Let’s face it: the usual grind of training for muscle growth and losing fat can get pretty boring.

Sure, it’s exciting at first, but after a while, the thrill fades, and you’re left dragging yourself to the gym. Only pro-bodybuilders have the relentless drive to stick with it for decades, and unless you're following their exact regimen, you won't look like them. And even then, it might not work as well, at all!

So, what's the solution to keep your fitness journey exciting and purposeful?

Sports and activities like calisthenics!

Here's why you need to shake things up and how to start calisthenics to keep your workouts fun and fulfilling.

The Same Old Fitness Routine: A Recipe for Boredom

Let’s be honest: working out just to get bigger muscles or a more shredded physique gets old. The truth is, unless you’re on a strict diet, hitting the gym like a maniac, and  taking some “extra help,”...

Relieve Lower Back Pain with This Simple Technique

Are you experiencing tightness or pain in your lower back?

Do you find yourself constantly stretching to alleviate the discomfort, only to find that it doesn't really work?

If so, there's a better solution: acupressure.

This pressure point release technique is far superior to stretching when it comes to tension release, especially in the lower back.

Understanding Lower Back Pain

Lower back pain is often associated with overly tense and contracted hip flexor muscles. By applying pressure to these areas for long enough, you can experience an intense release in your lower abdomen and lower back. These areas are connected, and relieving tension in one can significantly alleviate pain in the other.

Simple Steps to Relieve Lower Back Pain

Here's a straightforward way to get rid of lower back pain after a tough training session or a long day sitting at the office. You can use any available bar, such as a pull-up bar, dips bar, or smith...

Start Calisthenics Today: Your Complete Beginner's Plan

Embarking on a fitness journey can be confusing, especially if you're starting from scratch.

But don’t worry! Calisthenics, the art of using your own bodyweight for resistance, is a great starting point for anyone looking to improve their strength, flexibility, and overall fitness.

You can start right here, right now!

If you don’t have any equipment at all, start with push ups, squats or core training. Continue reading for more details on the workouts!

Now let's dive into calisthenics and discover how you can transform your body and life.

Why Calisthenics?

Calisthenics is more than just a workout; it's a lifestyle.

Here's why it's perfect for beginners:

• Accessibility: No gym membership or fancy equipment needed. You can train anywhere, anytime.
• Full-Body Fitness: Calisthenics targets multiple muscle groups simultaneously, leading to balanced development.
• Injury Prevention: Focusing on proper form and progression...

How to Lose Belly Fat with Calisthenics for Overweight Beginners

The internet bombards us with "lose belly fat fast!" promises, but the truth is, spot reduction is a myth.

You can't choose where your body sheds fat.

However, there's a powerful solution: building overall strength and losing body fat through a sustainable approach. This guide specifically addresses calisthenics for overweight beginners, empowering you to transform your physique and health.

1. Unveiling the Calorie Game:

You've likely heard it before, but it's crucial: create a calorie deficit. This simply means consuming fewer calories than your body burns daily.

Calculating Your Baseline:

To determine your calorie needs, let's calculate your Basal Metabolic Rate (BMR) – the minimum calories your body burns just to function.

• BMR for Men: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) + 5
• BMR for Women: 10 x weight (kg) + 6.25 x height (cm) – 5 x age (years) – 161

Example Calculation:...