Most people are committed to working out hard when they decide to make a real change in their lives, but they often forget the commitment to learning what healthy eating really is and how it works.
So here is a full day of healthy eating: breakfast, lunch, snacks and dinner.
I go in details about each meal of the day, and show you that it's not complicated to eat naturally healthy.
You won't find any supplements or chemical products in the list. Everything is available at the grocery store!
The internet is full of different kinds of fancy exercises, but the reality is some of them are more important than others.
So I am going to show you the 3 most important types of push ups you can use consistently in your calisthenics workouts.
They don't look fancy on Instagram, but are all harder to perform than they look. They will get you amazing results, once you start using them regularly.
Remember to use the best form you can, on every single repetition, to maximize your gains!
Most people under estimate how important small details are when it comes to training and calisthenics in particular.
Small adjustments usually make the biggest impact on our workout results.
So in today's video I will give you two great tips that will help you trigger smaller key areas in your muscle chains.
These adjustments will put (good) stress on muscle parts that are not always, if ever, activated.
Start using these techniques in your routine and be consistent with it. Your results will skyrocket!
Strong shoulders are a crucial part of health and progress.
They are involved in all our movements and play a major role when it comes to training and results. In the end, strength also depends on how flexible and mobile we are!
So in today's video, I go over 4 different exercises that you can use in your workout routine. All of these movements are also part of our full calisthenics course and workout program.
Include these shoulder workouts in your daily routine and always focus on full range of motion while training!
The key metric for training is progress. It is the only way to see if your workout routines are efficient or not.
So let's talk about 2 types of explosive push ups that will take your workout to the next level.
This will increase your strength, speed and overall push up performance.
Watch the video and take on the challenge!
The handstand is an amazing skill to practice.
It's a great tool to increase your physical strength and balance. It is also great for the mind as it teaches us a way to meditate.
I released a Special 2 Week Handstand Program on the OnlineCalisthenics.com platform. So members, go ahead, check in your course library and dive right in! Start implementing the program to build a solid handstand. You can log in here.
Here is also a video to show you how to get better at it in the meantime.
I go over 3 great exercises that you can do anywhere.
These will help you get a straight line while you are upside down, get better shoulder alignment and more flexible hips.
Let's talk about 3 great calisthenics exercises, to workout your obliques without equipment and build a bulletproof core.
A lot of people focus on "folding" their core muscle when working on their abs, but rotations and side movements are often under-trained.
But the obliques have a very important role!
They're the muscles that run along the sides of the waist, from the ribs to the hip bones. We use them when we twist our torso, or bend down to one side or the other.
So include the following movements to your workout routine:
You could, for example, do 3-5 sets of 5-10 repetitions or 5-10 seconds, per exercise.
Abs are what people focus on the most, when starting their fitness and calisthenics journey.
Here is a video where I cover 3 of the best, no equipment exercises, to build a strong core.
These drills are great for beginners but it also works if you are advanced.
I personally use them all the time, just making them a little harder than a beginner would.
Those 3 exercises all have one thing in common: they make you lift and control your legs with your core section.
Building strong abs start here!
One of the main things I got from doing calisthenics is a strong lower core section.
In this video, I will show you 3 great exercises to use in your workout to get a solid core.
These are intermediate-advanced movements and will be a game changer if you haven't tried them yet!
You can build your core workout around these movements and use it to make progress with your front lever and pulling strength.
Aim at doing 5-10 repetitions or seconds of static hold per exercise. Repeat for 3 to 5 rounds.
Here are 3 movements for a great full body calisthenics workout.
They require no-equipment and each provide a full body workout. There are many benefits to using these moves.
One of them is to burn calories quicker, by using a larger amount of muscles.
So this can be the ultimate bodyweight workout, when you combine it with some pulling exercises.
These are movements suitable for any level, and great to learn mobility if your are starting calisthenics.