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...

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...

Shoulders are the foundations of a healthy and functional upper body.

In other words, tight and weak shoulders with limited range of motion will always impair and limit your fitness progress.

They also impact your hip strength since they connect through your spine.

So we must move and strengthen them consistently.

Use this intermediate-advanced calisthenics workout to build bullet proof shoulders.

You can watch the video here.

Here are the details:

• Skin the cat
  2-3 full reps (back and forth) x 5 sets
• Skin the cat pike pulls
  3 x 3 sets
• Scapula adduction + abduction
  3-5 reps (mix both) x 3 sets
• Shrug push ups
  10 x 3 sets
• Back bridge
  3 x max hold

If you are a beginner and just getting started, you can start with this beginner shoulder exercise, instead of skin the cat!

Do this at least once a week!

For more, get my full calisthenics course and personal coaching here!

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Calisthenics Training FAQ’s

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What is Calisthenics...

Foot Mobility!

It's easy to ignore them.

Yet they are one, if not, the most important part of your body when it comes to basic human skills.

I am talking about your feet.

You'll notice that very few people actually spend time warming up this specific area of the body.

Here are additional movements to use a good calisthenics warm up!

Let's not forget about rotations. This is also something that everyone needs to be doing well in order to function. 

So in short, the feet and rotations are an essential part of general movement.

Taking care of them is at the top of the list when it comes to calisthenics training, as well as long term, holistic health.

So don't forget to do use these movements next time you warm up!

Get all my calisthenics workout programs and online calisthenics personal coaching here!

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Calisthenics Training FAQ’s

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

Best Push Ups For Chest and Triceps

Are you looking to hit your chest and triceps with calisthenics?

Look no further!

These are by far the best push ups you can do to get a great chest and triceps pump.

If you haven't guessed yet, I am talking about the narrow grip push ups.

Here I am doing them on a narrow wall, which also increases core engagement and balance work.

These push ups require good shoulder mobility!

Focus on form and tempo when doing them, as it's easy to lose form and the benefits that go with it!

Go for 5-10 reps x 5-10 sets. 

I recommend to hold the last rep down for 5-10 seconds on each set, to maximize your overall time under tension.

Adapt the volume and intensity as needed.

Here is how to get started with push ups if you can't do the narrow grip ones yet!

If you need more guidance overall, get all my calisthenics programs and personal coaching here!

Calisthenics offers incredible fitness freedom and results.

So let me ask you, do you fall in one of the following categories?

Are you:

• Someone who has never heard of calisthenics and wants to know more about this sport/discipline.
• Or someone who plays sports and needs a training method that increase sports performance and athleticism as well.
• Someone who had previous injuries and wants to get back on track, with a long term workout method, that is safe and efficient.
• Someone who goes to the gym and wants to switch from using machines and weights to a more natural, joint-friendly, training method.
• Someone who wants to loose body fat and grow muscle mass. 

If you answered yes to one or more question, Online Calisthenics covers all of the above.

And more.

Get started with 1-1 online calisthenics coaching here!

Is 30 Too Late for Calisthenics?

The world of fitness is mostly images of youthful vitality and boundless energy.

It's easy to get the impression that if you haven't started your fitness journey in your early twenties, you've missed the boat. 

But let me tell you something that's not talked about enough – it's never too late to embark on the incredible journey of calisthenics. 

So, is 30 too late for calisthenics? 

Not by a long shot. In fact, your thirties can be the perfect time to dive into this transformative discipline.

I started calisthenics at 28.

Here's why age should never be a deterrent when it comes to embracing calisthenics:

1. Natural Movements Know No Age: Calisthenics is all about embracing the natural, primal movements of your body. Push-ups, squats, pull-ups – these are movements that humans have been doing for millions of years. And guess what? Your body doesn't forget how to do them just because you've hit 30. In fact, these...

Easy Back Stretch For Better Posture

Moving your shoulders and back is essential for your overall health.

We need to be comfortable moving our arms in any direction. The one direction that very often causes problems is the overhead motion.

So here are 3 ways to move your arms overhead:

• Transverse arm raises
• Vertical arm raises
• Vertical shoulder extensions

For any of these moves, you need to keep your pelvis tilted back, your abs engaged and your ribs tucked in.

Do NOT let your back arch when raising your arms up! This is KEY.

Repeat this sequence 3 times per day!

Here are more shoulders and back stretches that you can add to your posture routine!

Get ALL my calisthenics, mobility, nutrition and coaching program here when you need more guidance.

Simple Hack For Better Posture

Good posture has a lot more benefits than just looking better than bad posture.

It has a direct impact on your health, often a lot more than what most people realize. And when it comes to building a strong back, thoracic spine mobility is often overlooked.

Use this simple "hack" back stretch sequence to improve your overall back mobility.

It works like magic if you do it regularly. That means everyday. At least until you start to see and feel better mid back mobility.

Repeat the sequence in the video for 3 sets per day.

Do not forget to also work your hip mobility to get and maintain a strong back! Here is a video on how to improve your hip mobility!

Also add some hanging and pull up workouts to the mix.

Get my full calisthenics course and coaching when you need more guidance here!

Do this before every leg workouts!

That combination of movements addresses your entire lower body as well as some upper body.

This will greatly improve your leg workout results overtime!

• The standing back bend stretch helps opening the shoulders, rib cage and hips.
• Then down to foot and toes activation to make sure the big toe muscle chain is active and ready to push for a whole workout. Squatting on your toes also allows for full bent knee range of motion.
• Moving on to hips, ankle and shoulders with the standing frog. This movement is a major tool to improve hip and shoulder mobility.
• Side to side rotations are great to address thoracic spine mobility. You can do it both in a squat and lunge variations.

Go for 4-6 reps of each movement. You can repeat the sequence 1-3 times.

Get ALL my calisthenics programs, mobility routines and coaching here if you need more guidance!