Sandbags: Your Calisthenics Leg Workout Upgrade!

Calisthenics is a powerful and versatile form of training that allows you to build strength, endurance, and flexibility using just your body weight.

However, once you've mastered the basics and built a solid foundation, you might find yourself looking for new ways to challenge your muscles and take your workouts to the next level.

This is where sandbag training comes in—a simple yet highly effective way to enhance your calisthenics workout plan by adding extra resistance in a dynamic and functional manner.

In this post, we’ll explore the benefits of sandbag training, focusing on its use for leg training and breathing exercises.

Whether you’re a seasoned athlete or just starting your fitness journey, incorporating sandbag exercises into your routine can help you achieve new levels of strength and endurance.

Why Sandbag Training?

While traditional calisthenics relies on bodyweight exercises, adding some extra resistance can help you t...

How to Get Stronger Shoulders Without Weights

Building stronger shoulders is a key goal for anyone looking to improve their upper body strength, stability, and overall athletic performance.

One of the most effective exercises you can do to strengthen your shoulders is the shoulder shrug—specifically, the push-up shrug.

This movement targets the shoulder muscles in a unique way, enhancing both strength and mobility. In this blog post, we'll dive into how you can incorporate this exercise into your routine and build stronger shoulders without weights. Plus, I’ll share a complete plan that you can follow to maximize your results.

The Power of the Shoulder Shrug

When it comes to shoulder strength, the ability to move your shoulder blades both vertically and horizontally with your arms straight is a clear indicator of a strong shoulder muscle chain.

The push-up shrug, or horizontal shrug, is a great exercise for achieving this. Best of all, it requires no equipment, making it accessib...

Front Lever. Control. Power. Achieved: A Complete Calisthenics Guide

The front lever is one of the most iconic and challenging moves in calisthenics.

It’s the move I’ve always wanted to master since I first started my calisthenics journey.

The front lever, where you hang horizontally from a bar, is a powerful display of strength, and control. While it may look simple, achieving a full front lever can take years of dedicated training and practice. This include a combination of core strength, upper body power, and mental focus.

The front lever is NOT a beginner's movement, so you should be able to perform 12-15 pull ups minimum, ideally 20, to be able to start your front lever journey. It is also a movement that can take a long time to master.

It took me 3 years to hold a clean front lever for 3 seconds. And that is where 3 seconds feel like 3 years.

I am now 44 and can still hold it, for a bit longer (5-10 seconds), 10 years later. I am still working on it. Less often but always d...

Why Calisthenics is Better Than Weight Training?

When it comes to fitness, there’s an ongoing debate: is calisthenics better than weight training?

The short answer is that calisthenics represents what humans are naturally inclined to do. It’s not necessarily that calisthenics movements are "better" than weightlifting, but they are more primal, natural, and instinctive.

If you were to map out the evolution of physical activities, calisthenics would be at the foundation—a starting point from which all other forms of fitness emerge.

Calisthenics, derived from the Greek words kalos (beautiful) and sthenos (strength), refers to exercises that rely solely on bodyweight.

These movements form the basis of human physical development, requiring no external weights, tools, or machines.

In essence, calisthenics serves as the foundation upon which other fitness practices are built.

The Complete, Free Form of Training

One of the standout features of calisthenics is its comprehensive nature. ...

Are Calisthenics Effective for Overweight Beginners?

When it comes to fitness, one size doesn’t fit all.

This is especially true in calisthenics, where individual results can vary greatly depending on a multitude of factors.

You might admire someone’s calisthenics journey on Instagram, but it's essential to remember that their path, progress, and outcomes are unique to them.

Calisthenics: A Personalized Journey

Let's say you see someone who has achieved incredible muscle mass and strength within just four years of training.

What you might not see is that this person might have a background in sports, a decade of physical activity, and a solid foundation of athleticism.

They might have started at a young age, maintaining consistent cardio, mobility, and balance work throughout their life. If they also have favorable genetics, their results could seem almost superhuman.

Also not all, but some do use enhancement substance that you should not even consider, including creatine and m...

Master Deep Squats: Essential Tips for Your Calisthenics Leg Workout

Struggling to achieve a deep squat with a narrow or shoulder-width stance? You're not alone.

I do too!

Narrow deep squatting presents unique challenges that can be frustrating, especially when it feels like your body isn’t cooperating. But with the right approach, you can improve your squatting depth and overall technique.

Here’s how to tackle the key factors that might be limiting your squat depth, along with tips to incorporate into your calisthenics leg workout.

Understanding the Challenges of a Deep Squat

When it comes to squatting, several factors can limit your ability to reach a full range of motion. Let’s break down these factors so you can better understand where your limitations might be coming from.

1. Your Height and Limb Proportions

One of the most significant factors affecting your squat depth is your height and the proportion of your limbs relative to your torso. If you're tall with long femurs, y...

The Only Way to Lose Fat: My Complete Guide to Effective Fat Loss.

In today’s world, information about fat loss is everywhere.

From "the best workout to burn fat" to "the ultimate fat-loss diet," the internet is flooded with advice, much of which is contradictory or outright misleading. You’ve likely come across claims that you don’t need to do cardio, that it’s bad for your knees, or that simply walking 10,000 steps a day will melt the fat away.

The truth? These advices are bullsh*t.

If you’re serious about losing fat, there’s really only one effective way to do it.

This approach is straightforward and revolves around three key elements: maintaining a daily calorie deficit, boosting your metabolism, and pushing yourself harder in your workouts.

Let’s break down each of these components so you can understand how to incorporate them into your calisthenics workout plan and achieve lasting results.

1. Maintain a Calorie Deficit

The most critical aspect of fat loss is being in a ca...

Boost Your Pull-Up Strength with Assisted One-Arm Pull-Ups

Increasing your pull-up strength is a key component of any effective calisthenics workout plan.

One of the most challenging and rewarding exercises to master is the one-arm pull-up. It not only builds immense upper body strength but also improves grip and coordination.

If you're looking to elevate your pull-up game, incorporating assisted one-arm pull-ups into your routine is a great way to progress towards this advanced move.

Why Focus on One-Arm Pull-Ups?

The one-arm pull-up is a pinnacle of calisthenics training. It requires significant strength, stability, and technique, making it a coveted skill among calisthenics enthusiasts.

However, jumping straight into one-arm pull-ups without proper preparation can lead to frustration and potential injury. That’s where assisted one-arm pull-ups come in—they allow you to gradually build the necessary strength and control in a safe and effective manner.

The Technique: Finger-Ass...

The 7 Golden Rules of Calisthenics for Beginners

Fitness is simple, and calisthenics is in the center.

Then there is everything else: training method, nutrition, sleep, and even lifestyle!

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 lev...

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 movement”, similar to r...