The 100 Reps 30-Day Challenge: Transform Your Body with Calisthenics in Just a Few Minutes a Day

If you’ve ever felt like fitness is overly complicated, this is your wake-up call.

The 100 Reps 30-Day Challenge is a simple, no-fuss plan designed to boost your strength, build muscle, and elevate your mood—all in just a few minutes a day.

No equipment? No problem. Limited time? I’ve got you.

The video is from yesterday! I'm already one day ahead :)

This challenge works for everyone, whether you’re new to exercise or looking to shake up your routine.

What Is the 100 Reps January 2025 Challenge?

It’s as straightforward as it gets:

1. Choose Your Move: Select a calisthenics exercise. Options include:

   • Push-ups
   • Pull-ups
   • Dips
   • Rows
   • Squats
   • Knee raises

2. Do 100 Reps Daily: Split them into sets that suit your fitness level. Can’t hit 100 in one go? Break it into smaller sets like 10x10 or 5x20.

3. Switch It Up: To avoid overuse injuries, don’t repeat the same exercise two da

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Best Lower Back Stretch for Pain Relief

A Move You Can Do Anytime, Anywhere!

Lower back pain is a frustrating and common issue, often rooted in the quadratus lumborum (QL).

This deep-seated muscle in your lower back plays a key role in stabilizing your spine and supporting your posture.

But when it’s tight, weak, or both, it can cause discomfort that affects your daily life.

Good news—you can take control with a simple stretch that targets this area effectively.

Whether you’re at home, in the gym, or even traveling, all you need is a doorway or pull-up bar to get started.

Why the Quadratus Lumborum Matters

The QL doesn’t get as much attention as bigger muscles like the glutes or hamstrings, but it’s a powerhouse for stability and movement.

It connects your pelvis to your spine and ribs, helping you bend, twist, and support your upper body.

When it’s not functioning optimally, you might feel stiffness, achiness, or even sharp pain in your lower back.

A weak or tight QL can al...

How to Use Resistance Bands to Substitute Pull-Ups, Push-Ups, and Dips

Sometimes your body sends you a message—an ache here, a tweak there—that says, “Hey, we need to do this a little differently.”

Or maybe you’re new to calisthenics and that first pull-up feels like an impossible mountain.

Either way, resistance bands are here to keep you in the game without skipping a beat.

They’re not just a backup plan; they’re an adaptable, scalable way to build strength, recover, and still see progress.

Let’s break it down: here’s how to swap out traditional calisthenics moves with resistance bands to stay on track.

Whether you're nursing a tender elbow, starting from scratch, or just looking for variety, this method has you covered.

Swap These Moves Like a Pro

1. For Pull-Ups: Lay or Kneeling Band Pulls
Not ready to tackle a full pull-up, or your joints just aren’t feeling it? Grab a band and try these instead:

• Lay Band Pulls: Anchor the band in front of you, lie down, put your hands
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Adapt and Strengthen: Calisthenics for Joint Health and Strength

If there’s one constant in fitness, it’s this: adaptation is the key to progress.

Whether you're just starting or have been training for years, your body’s needs change over time, and your calisthenics workout program must evolve with it.

As someone who’s been training for decades and now at age 44, I’ve learned the hard way how crucial it is to listen to your body and adjust your approach—without compromising strength or longevity.

In this blog, I’ll walk you through how I’m adapting my training program to address chronic joint issues while maintaining performance.

Whether you’re managing similar challenges or want to future-proof your fitness, these strategies will help you stay on track.

Why Adaptation Is Non-Negotiable

Age, injuries, and wear-and-tear are inevitable. For me, years of intense training have taken their toll on my joints. Currently, I’m dealing with tendinitis in my left arm and a pre-existing ...

You Can’t Do It... YET

That one little word changes everything.

Meet Salomon. Less than two years ago, he started his calisthenics journey. At the time, a single muscle-up felt impossible. He couldn’t do one. Not yet.

Fast forward six months of focused effort: breaking the movement into four key sections (Take-Off, Pull-Up, Transition, Dips).

Bit by bit, Salomon mastered each part, and finally, his first muscle-up came to life.

Yesterday, after relentless consistency and refinement, Salomon crushed a new personal record: 12 muscle-ups in a row.

What’s more impressive?

He’s a busy lawyer splitting time between LA and New York, balancing high-pressure responsibilities with the demands of his training.

No excuses, no shortcuts, just focused work.

So, What’s the Secret?

Whether it’s a fitness milestone or a life goal, daunting challenges often feel paralyzing. We’ve all been there, staring at a mountain, unsure where to begin.

The answer is always the same:

1. Break it Down: Ide
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How Push Ups Transform Your Body: Why Speed Changes the Game

Push-ups are a classic for a reason: they’re simple, effective, and versatile.

But if you’ve been performing them at the same steady pace without much thought, it’s time to make a change.

By focusing on speed during the concentric phase (the upward push), you can take your training to the next level in a way that’s controlled, purposeful, and impactful.

This isn’t about rushing or losing form, it’s about tapping into explosive strength while staying precise.

Let’s break down why speed matters and how it can be a game-changer in your fitness routine.

Why Speed in Push-Ups Works

Think about a sprinter versus a marathon runner. Both are impressive, but they train differently, and their muscles look very different too.

By focusing on speed, you’re tapping into your fast-twitch muscle fibers (those sprinter muscles).

These fibers are responsible for quick, powerful movements and are essential for building strength and explo...

How to Fix Your Tendinitis with This Simple Technique

If you've ever felt a sharp or nagging pain in your elbow after hitting the park, gym or playing sports like tennis or golf, you’re likely familiar with elbow tendinitis.

It’s a common issue that many active people face, and it can be a real obstacle to progress.

I know this pain all too well. Years ago, during intense tennis practice, I developed tendinitis for the first time. It was frustrating and limiting, but over time, I’ve learned how to manage and even prevent it.

Now, tendinitis rarely slows me down, though it can still sneak in when life throws a curveball or when I push my limits, like working toward the elusive one-arm pull-up.

Recently, colder winter temperatures reignited that familiar ache in my left elbow. Instead of letting it hold me back, I relied on my proven system to handle tendinitis. Let me share the process with you, because trust me, it works.

Step 1: Rest is the First Priority

When tendinitis strike...

Breaking Free: How Calisthenics Changed My Life

 Let me cut straight to it: I don’t do ads.

After spending four years in college studying economics and marketing, and seven years consulting in business organization, I realized something: most of it didn’t matter.

The long hours, the endless reports, the polished audits?

They usually ended up collecting dust on a shelf somewhere, buried in office politics or handed off as someone else’s accomplishment.

That realization hit hard. My work didn’t make a real impact.

So I left.

I quit the corporate grind because it lacked meaning.

I was tired of contributing to something that felt hollow, so I poured my energy into something that did make a difference: transforming lives through calisthenics.

I moved from Paris to L.A in 2014 to achieve this goal.

Now, instead of reports, I create personalized workout programs. Instead of chasing meaningless KPI's, I’m chasing something far more rewarding, helping people like you rediscover their ...

How to Lose 20 Pounds Forever in 3 to 6 Months

Let’s be honest, losing 20 pounds isn’t rocket science. It’s simple: eat right, move more, and stay consistent.

The tricky part? Actually sticking to the plan.

But here’s the good news: it’s NOT hard.

You’ve got this, and I’ll show you how to crush it in just 3 to 6 months.

Step 1: Fire Up Your Metabolism with Calisthenics

If you want to lose fat, you need a workout plan that actually works.

Do calisthenics: your ultimate weapon for building muscle, burning calories, and feeling stronger than ever.

Here’s the plan:

• Beginners: Train every day or every other day. Alternate between long, intense sessions (1 full hour) and shorter ones (10-20 min HIIT). Keep it fresh!
• Full body workouts: Start with full-body workouts if you are just getting started. You’ll build strength and burn fat efficiently. Include a mix of pulling, pushing, legs and core movement for each workouts.
• Advanced crew: Time to level up! Dedicate your week like th
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Calisthenics Leg Workouts for Beginners: Build Strength Without Weights

Leg day is where champions are made, and yes, that includes in calisthenics.

Strong legs don’t just look good, they power up your entire fitness game.

Whether you’re chasing explosive sprints, jaw-dropping jumps, or just better balance, it’s time to give your lower body the attention it deserves.

Let’s dive into how to level up your calisthenics legs with smart, effective training.

Just Starting? Build Your Base!

If you’re new to calisthenics, your mission is clear: train consistently and master the basics.

Leg strength doesn’t happen overnight, but with the right plan, progress is inevitable.

Here’s how to structure your week:

• Option 1: Monday, Wednesday, Friday, and Sunday (optional).
• Option 2: Monday, Tuesday, Thursday, and Saturday.

Every workout should include pull, push, and legs, a triple threat that hits your entire body. Don’t repeat the same workout two days in a row.

And, most importantly...