Age is Just a Number: Why You Can Crush Calisthenics Goals After 40

Have you ever dreamed of mastering a muscle-up? Or maybe achieving a handstand?

You might think these calisthenics skills are reserved for the young and the super-fit, but that's simply not true.

The beauty of calisthenics training lies in its accessibility and ability to transform bodies at any age.

Here is my client Salomon who is turning 45 years old in two weeks. It took him 6 months to learn the muscle up with the Online Calisthenics Program. We have then been working on getting the movement cleaner and cleaner for the last year.

And these are his cleanest muscle ups so far!

Remember that muscle ups are a complex movement and require solid overall strength AND mobility to be performed with proper form.

This article is your inspiration to ditch the age-related excuses and dive headfirst into the world of calisthenics.

We'll explore why calisthenics training is perfect for beginners and experienced exerciser...

What Is The Best Body Fat Percentage?

Did you ever ask yourself that question? I have!

The pursuit of a shredded physique often leads to a singular focus: body fat percentage.

Social media bombards us with images of incredibly lean individuals, raising the question – what's the magic number for achieving that look?

The reality, however, is far more nuanced.

Today let’s explore the concept of body fat percentage, debunks common myths, and demonstrates how calisthenics training can be a powerful tool for achieving a healthy and sustainable body composition.

Moving Beyond the Single Number: Embracing Body Fat Brackets

Chasing a specific body fat percentage as the ultimate goal is a common misconception. A more effective approach is targeting a healthy body fat bracket that considers your sex, age, and overall health.

Here's a breakdown:

• Men: Aim for a range between 10-15% body fat. This zone balances aesthetics with optimal athletic performance and well-being.
• Women: A healthy
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Building an Athlete: How Calisthenics Training Transformed My Youngest Client!

Have you ever witnessed someone completely transform their physical abilities?

Today, I want to share the inspiring story of my youngest client, a testament to the power of calisthenics training for people of all ages.

This calisthenics before and after video speaks for itself!

It all began when I started training his father. One day, his dad mentioned his son's desire to learn parkour. However, at the time, this young boy fell within the 10th percentile for weight in the US. While some might see limitations, I saw potential. I suggested the boy join our sessions, proposing a family training approach. That's how, at the young age of seven, he embarked on his calisthenics journey.

Building a Strong Foundation: The Power of Calisthenics for Kids

Calisthenics training, utilizing bodyweight exercises for resistance, is an excellent way for children to develop strength, coordination, and mobility.

It's a s...

Back bending will tremendously improve your overall fitness and posture.

Practicing it regularly will make your body stronger.

Here is how to get started if you haven’t done it before.

1- Wall Standing Bridge:

• Stand about one arm length away from a wall, feet a bit wider than shoulder width.
• Brace your core and lift your arms over head.
• Reach out to the wall behind you with one arm first, then once one arm is on the wall, bring the second arm to the wall as well.
• Make sure to flex your knees forward a bit as lean back and apply pressure through your lower body (feet, quads, adductors, hamstrings and glutes) to support the hold.
• Hold for 10-20 seconds and repeat for 3-5 sets.

2- Ladder step down

• Use a vertical ladder at your gym or park to progress step by step just like I am doing in the video.
• Start at a comfortable height and make your way down step by step.
• Step on your toes to ease the range of motion as you are getting lower.Push your glutes up and open your rib
...

A Beginner's Guide to Running Longer

Are you tired of feeling winded after a short jog?

Do visions of long-distance runs fill you with dread, not excitement?

Well, even if you weren't born with a runner's physique, you can absolutely train yourself to get better at it!

This guide, specifically designed for beginners, will give you a strategic approach to improve your running endurance and unlock sustainable running.

Through dedication and a smart training plan, anyone can develop the ability to run farther and faster.

This article will detail a beginner-friendly protocol that will have you transforming your running skills in no time!

Building Your Base: The Pyramid Protocol

This program utilizes the "pyramid workout" structure, a strategic approach that eases you into running and gradually increases intensity. Imagine the workout as a pyramid shape – you'll start slow and gradually build up your pace before slowing down again.

Here's a breakdown of the pyramid protocol:

Phase...

How to Start Calisthenics: 8 Steps Beginner Ab Workout

Calisthenics, using your own bodyweight for resistance, is a fantastic way to build core strength and improve overall fitness.

It's accessible, requires minimal equipment, and offers a wide range of exercises targeting different muscle groups.

When it comes to calisthenics, a strong core is essential.

This blog post will guide you through eight beginner-friendly ab exercises, helping you build a solid foundation for a sculpted midsection.

Why Core Strength Matters

Your core, encompassing your abdominal muscles, lower back, and hips, is the powerhouse of your body. It provides stability during movement, protects your spine, and improves posture. A strong core translates to better performance in all aspects of exercise, from resistance training to running. Additionally, a strong core can help alleviate back pain and improve overall balance.

Unlocking Your Lower Abs: The Power of Knee Raises

Knee raises are a fundamental calis...

How To Start Calisthenics: Your 5-Step Guide to Mastering Dips.

Dips are essential calisthenics upper body exercises.

They sculpt powerful triceps, engage your chest and shoulders, and build impressive upper body strength.

But mastering dips requires dedication, proper progression, and a solid foundation in bodyweight training.

This guide outlines a 5-step calisthenics progression specifically designed to propel you towards achieving full dips. It utilizes readily available equipment and focuses on progressive overload, gradually increasing the difficulty as you gain strength.

Remember, consistency is key!

Aim for 3 sessions per week minimum with rest days in between to allow your muscles to recover and rebuild stronger.

Step 1: Building the Base with Box Dips

Box dips are your gateway to achieving full dips. Find a sturdy bench or chair that allows you to comfortably lower yourself until your elbows are bent at a 90-degree angle.

Here's how to perform box dips

• Sit on the e
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What is Being Fit?

Forget the misconception that "fit" just means bulked-up muscles.

While crucial, muscle mass is just one piece of the puzzle.

True fitness is a holistic balance, incorporating:

• Natural-optimal muscle mass (achieved through balanced calisthenics training and proper nutrition)
• Mobility & flexibility (enhanced through consistent stretching and mobility routines)
• Agility & endurance (developed through diverse activities like running, calisthenics, and other movements)
• Fast recovery speed (supported by good sleep, nutrition, and dedicated calisthenics training)
• Pain-free movement (a crucial indicator of overall well-being, which calisthenics training can help maintain)
• Quality sleep (essential for all aspects of health, achievable through healthy habits and potentially aided by calming routines like the one mentioned)

Want specific goals? Here's the calisthenics twist:

• Increase muscle mass: Combine calisthenics training with a consistent 300-calorie surpl
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How to Start Calisthenics!

5 Steps to Push Ups.

The humble push up is one of the foundation of calisthenics.

It is the most universal training movement around the world.

However, a LOT of people do them wrong or can't do them at all!

Just like for any other calisthenics training movements, there is a good progression to work towards good technique and full range of motion.

Follow these 5 steps to achieve your first push up:

1. Standing Push ups (use a wall if you don't have a low bar)
2. Elevated Knee Push ups
3. Elevated Push ups
4. Knee Push ups
5. Full Push ups

Training Tips:

• You can add planks and shrug push ups to the mix as well!
• Use the variation you can do.
• Do 5-10 repetitions x 3-5 sets.
• Once you master a variation, move on to the next one.
• The key is CONSISTENCY.
• To insure constant progress, focus on incorporating the calisthenics "Big 5" in your overall calisthenics training routine: pull, push, dips, squats, hinges

Start at the level that works for you with my f...

How to Get Your First Pull Up (Without the Guesswork)

Pull ups are the gold standard of upper body strength.

They’re challenging, humbling, and wildly rewarding.

Whether you’re already training or just getting started, mastering the pull up is a must.

If you're exploring calisthenics as a beginner, know this: your back is the biggest muscle group in your upper body.

Ignoring it isn’t an option. And nothing targets it better than a well-executed pull up.

But here’s the catch: most people don’t know how to actually train for one.

Let’s break it down.

1. Standing Pull Ups


Start by using your legs for assistance. Find a low bar and stand in front of it, pulling yourself forward toward the bar while keeping your back straight and feet on the ground.

The key is learning to initiate the movement with your shoulder blades. Think: blades pull in as you move forward, and glide forward as you move away from the bar.

Go for 5–10 reps per arm, 3–5 sets. Once that feels easy, move on to ...