A Week of Calisthenics Training in Paradise

For many, vacations mean a break from routine – including workouts.

But what if your workout routine could be your vacation?

With calisthenics training, that's exactly what's possible!

This past week, I spent a blissful time in Maui with my wife, exploring the island's beauty while simultaneously maintaining my fitness regime using nothing but my own bodyweight and what was around me.

Calisthenics is your passport to fitness freedom.

Calisthenics training isn't just about sculpted muscles; it's about embracing the natural human way of movement.

Unlike gym-bound routines, calisthenics allows you to train anywhere, anytime.

This trip perfectly exemplified this freedom.

Snorkeling, swimming, and hiking undoubtedly kept us active, but I also incorporated dedicated calisthenics workouts to truly connect with the island's stunning scenery.

Imagine this: push-ups on the soft sand, handstands overlooking the turquoise ocean, or pull-ups from...

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...

Weighted Calisthenics Leg Workout - Part 2

Greetings warriors!

Welcome back to the second installment of our weighted calisthenics leg workout!

I hope you felt the burn with Part 1!

Now let’s torch your lower body muscles even further!

This session focuses on building explosive power in your quads, strengthening your hamstrings and glutes, and working out those important calves all with the power of bodyweight training and strategic weighting.

Weighted Squats with Resistance Band: (15-20 reps x 5 sets)
The weighted squat is a staple in any leg workout, and incorporating a resistance band adds a new dimension of challenge. The band provides additional tension throughout the movement, pushing your quads to work harder. Due to the combined resistance of the band and weight vest, your range of motion might be slightly limited. Don't worry, though! Focus on maintaining proper form by keeping your back straight, core engaged, and squatting down as low as comfortably possible (ideally...

Weighted Calisthenics Leg Workout - Part 1

Calisthenics training which utilizes your own bodyweight as resistance, also offers weighted options and a vast playground for sculpting strong and defined legs.

It's all about being creative and understanding how to effectively target specific muscle groups.

Today, we'll dive into a weighted calisthenics leg workout designed to fire your leg muscles, and build a solid foundation for any sport!

Before diving into the workout, let's explore the advantages of incorporating weighted calisthenics into your leg training:

Progressive Overload: Weighted calisthenics allows you to gradually increase training intensity by adding external weight (e.g., weight vest, backpack filled with books) to bodyweight exercises. This challenges your muscles to adapt and grow stronger.

Functional Strength: Calisthenics movements often mimic real-world actions, making your leg strength translate to improved athletic performance and better everyday functionality.

...

Your Guide to Mastering Squats: Calisthenics Leg Workout

Squats are the undisputed king of lower body exercises.

They build strength, improve mobility, and sculpt those quads and glutes. But don't be fooled by their simplicity. Squats can be challenging, especially for beginners.

If you've ever struggled to achieve proper squat form or felt discouraged by limited depth, you're not alone.

However, mastering the squat is an investment in your calisthenics training. Strong legs are the foundation for for a healthy body. The good news is, with dedication and the right progression, anyone can unlock the power of the squat.

Building Your Squat Foundation:
This guide outlines a step-by-step approach to mastering squats, incorporating progressions that cater to different fitness levels. Remember, consistency is key. Aim for 3 sessions per week. Start on Monday and don’t rest more than 2 days in a row.

Step 1: Assess and Improve Your Mobility

Before diving into full squats, it's crucial...

Unlock Your Legs with Calisthenics!

Your legs are what gets you places, so make sure to keep them functional for as long as you can!

Lower body mobility is a crucial health element to live a long and thriving life.

This means we have to keep our feet, toes, ankles, knees and hips very active and flexible.

Any weak link in that chain can limit your fitness progress and/or cause chronic pain at some point in time!

Weak feet and ankles are often the cause of knees and hip pain or mobility issues.

Use this 4 movement leg mobility workout to build strong and resilient joints and connective tissue:

• Partial Sissy Toe Squats (ups and downs): 30 sec x 3 sets
• Single Knee Get Up: 20 sec per leg x 3 sets
• Standing Leg compression + extensions: 30 sec per leg x 3 sets

Here is an easier routine you can use if you are a beginner or just getting start with calisthenics.

Get my full calisthenics training course and personal coaching here!

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Calisthenics Training...

Simple Calisthenics Leg Workout!

Build a strong lower body with the horse stance.

It’s one of those that looks easier than it is!

I put it next to the chair’s pose in yoga.

While holding the pose, focus on keeping your legs as engaged and stable as possible.

You will feel your leg posture giving up with time. Fight it.

Keep your adductors, glutes and core very active during the hold.

Also make sure to stay grounded with good ankle and foot activation.

Lastly breathe through the hold and approach the move as a meditation practice.

I did 3 sets of 1.45-2min. My goal is to be able to hold it for 4 min eventually.

Go for 3 sets of your max hold. Rest 2-3 min between sets.

Make it a regular practice (3 times per week) to build solid legs and core.

Get my full calisthenics course and train with me here!

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Calisthenics Training FAQ’s

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What is Calisthenics Training?
Calisthenics, rooted in the ancient Greek...

What To Do After Christmas Eve!

If you are like me and like to eat good during the holidays, then this training tip is for you.

My wife cooked a great "Fench bistro" Christmas dinner: steak with mushroom sauce, sauteed potatoes, and garlic green beans, followed by a decadent chocolate tart and blueberry coulis.

We had some great red wine from Paso Robles to along with the meal.

The meal was a amazing.

All that being said, an easy trick I use right after a successful Christmas dinner is to speed up my metabolism!

I don't forget the essential life hacks.

And this includes: do not be inactive on Christmas day!

So, I go for a 2 mile, run, on an empty stomach (I do drink a bit of water before running) first thing in the morning, on Christmas day!

It feels great!

You sweat a lot of toxins out, and you can even breathe heavy towards the end if you try to finish fast (I sometimes try to sprint the last 30 seconds of my 2 mile run).

The best beginner running tip is to start running...

5 Killer Calisthenics Leg Workouts!

Your legs are almost half of your bodyweight!

So one key thing to remember is that training your legs needs to account for 50% of your overall workouts. 

Calisthenics offers the opportunity to work on leg strength but also speed and agility.

Here are 5 killer bodyweight leg exercises that will get your legs strong, toned and fast. 

And don't forget to include some running to build resilient and strong legs!

Get my full calisthenics course and online personal coaching here!

Build Explosive and Strong Legs With Calisthenics!

Every day is leg day!

It needs to be the way we think about how important our legs are.

Workout your legs as much as you can. On days where you don't, make sure to do some active stretching, to keep making your legs strong. 

Our legs have to be strong and mobile in order to cary our bodies around, ALL the time.

Here is a video to show you some great calisthenics exercises that will help you build explosive and strong legs.

Let's go!