How To Start Calisthenics: My Beginner’s Guide!

I'm so happy to see that Calisthenics – the art of using your own body weight for resistance training – has exploded in popularity. With its accessibility and effectiveness in building strength, improving flexibility, and sculpting a phenomenal physique, it's no wonder.

But for beginners, where do you even begin? This comprehensive guide will equip you with the knowledge and tools to confidently embark on your calisthenics journey.

The "Big 5": Building Your Foundation for Bodyweight Mastery

Our focus will be on mastering five foundational movements, often referred to as the "Big 5": pull-ups, push-ups, dips, squats, and core exercises. These essential movements work major muscle groups, laying a solid groundwork for all your future calisthenics endeavors.

1. Pull-Ups: The King of Upper Body Pulling
Pull-ups are the quintessential upper body calisthenics exercise, working your back, biceps, and forearms. However, mastering the pull-up...

Simple Strategies to Build Endurance and Run Faster!

Running is a fantastic way to improve cardiovascular health, burn calories, and build endurance.

But for many beginners, the initial hurdle isn't just about motivation – it's about overcoming physical limitations, especially in the lower body.

While running itself strengthens your legs over time, having a solid foundation of strength and proper breathing techniques are crucial for pushing beyond those first few laps.

The Power of Strong Legs:

A weak lower body can definitely hinder your running performance. Calisthenics training, utilizing your bodyweight for resistance, offers a convenient and accessible way to build leg strength essential for running. Exercises like squats, lunges, calf raises, and jumping variations can target different muscle groups in your legs, improving overall power and stability.

But Strength Isn't Everything:

Strong legs are a key ingredient, but endurance goes beyond pure muscle. Your ability to eff...

Stand Tall with Confidence: Transform Your Posture in 12 Weeks!

I'm excited to announce the launch of my brand new 14-Day Stand Tall with Confidence Posture Program!

This program is designed to be a game-changer for anyone looking to ditch the slouch and embrace a strong, pain-free posture.

The Power of Good Posture:

Poor posture is a major issue in today's world – hunched backs from hours at desks, rounded shoulders from looking down at phones – it all adds up. But the consequences go beyond aesthetics. Chronic pain, decreased mobility, and even hindered breathing can all be linked to poor posture.

This program is your chance to break the cycle.

Targeted Training for a Powerful You:

The Stand Tall with Confidence program takes a holistic approach, combining targeted calisthenics workouts with posture-mobility training exercises. This two-pronged attack addresses the root causes of poor posture while building strength and flexibility.

Here's what you'll experience:

• Improved ...

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...

Calisthenics Leg Workout: My Favorite Hamstrings Exercise!

Looking for a leg workout that pushes you to the limit, builds explosive power, and sculpts a strong, mobile lower body?

Look no further than the mighty Nordic curl – a calisthenics exercise that deserves a major role in your routine.

Why are Nordic curls so special?

They isolate and strengthen your hamstrings, often the neglected cousin of the quadriceps when it comes to leg training.

Strong hamstrings are essential for:

• Explosive Power: Improved sprints, jumps, and overall athletic performance.
• Running Efficiency: Better form and injury prevention.
• Stronger Hips and Back: Enhanced stability and posture.
• Improved Mobility: Increased flexibility for everyday activities.

Unlike squats and lunges, which work both quads and hamstrings, Nordic curls zero in on your hamstrings.

They're challenging, but the rewards are undeniable. Here's what you need to know to finding your setup:

• The "downside" of Nordic curls can
...

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
...

Ignite Your Core: Calisthenics Leg Workout - Part 3.

This is the final chapter in my calisthenics leg workout mini-series!

Here, we'll explore the powerful connection between your legs and core. Many people mistakenly view the core as an "upper body" concern, but the truth is, legs and core work in beautiful harmony.

Core Powers the Legs, Legs Strengthen the Core

Moving your legs effectively is a fantastic way to develop a strong core.

Conversely, building powerful and explosive legs relies heavily on a solid core foundation. This two-way street makes leg exercises even more beneficial for your entire body.

Let's delve into some of my favorite calisthenics exercises designed to build this crucial leg-core connection:

Explosive Power and Core Control:

• Broad Jumps: These rank among my all-time favorites for leg power and explosiveness. Aim to jump as high and far as possible with each rep, controlling your landing. Avoid slamming your heels – strive for a mid-foot, controlled lan
...

Mobility Meets Muscle: Level Up Your Calisthenics Leg Workout (Part 2)

Ready to take your calisthenics leg workout to the next level?

In part 1, we focused on building a strong foundation for your lower body.

Now, let's add mobility and speed to the mix, creating powerful and resilient legs that move with agility.

The best part? You still won't need any equipment – just your own bodyweight!

This workout is designed to be completed once a week alongside part one for a well-rounded leg training program. Aim for at least three leg workouts per week, either integrated into a full-body routine or dedicated leg days.

Here's the breakdown:

1. Typewriter Squats (10-20 reps x 5 sets)

• Target: Hips, quads, adductors (inner thighs)
• Benefits: Improves hip mobility and strength, while challenging your quads.
• Form: Stand with feet shoulder-width apart, toes slightly outward. Begin by squatting down, keeping your back straight and core engaged. As you lower, twist your knees outward like
...

The Quad Burner: Calisthenics Leg Workout for Explosive Power (Part 1).

Forget expensive gym memberships and bulky equipment – sculpting powerful quads is entirely achievable with your own bodyweight!

This is part one of my exciting calisthenics leg workout series, specifically designed to torch your quads and build explosive lower body strength.

Calisthenics training utilizes your bodyweight as resistance to build muscle and improve overall fitness. The beauty of this approach lies in its accessibility – you can perform these exercises anywhere, anytime. So, ditch the weights and get ready to engage your quads with these dynamic calisthenics exercises:

1. Reverse Nordics: Building Quads & Hip Flexor Strength

• Benefits: Reverse nordics are a stellar exercise for isolating and strengthening your quads and hip flexors. This exercise challenges your lower body by mimicking the downward motion of a squat, placing emphasis on control and stability.
• Execution: Kneel down on the floor.
...

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...