The Warmup Move Every Calisthenics Beginner Needs to Know

If you’re serious about getting the most out of your calisthenics workouts, then warming up properly isn’t optional—it’s a necessity.

Skipping a warmup might save a few minutes, but it’s a great way to limit your performance and risk injury.

So whatever your workout is, here is one of the best warmup exercises for beginners and advanced athletes alike: standing toe taps.

Why Standing Toe Taps?

The standing toe tap is deceptively simple.

While it may look like a basic stretch, it’s actually working multiple muscle groups at once.

This move activates your core, strengthens your back, and increases flexibility in your hips and hamstrings, all while getting your heart rate up.

When done for 2-3 minutes, toe taps also provide a gentle cardio boost, making them an excellent choice for an all-around warmup.

How to Do Standing Toe Taps

Let’s break down how to perform standing toe taps with...

The Power Move You Didn’t Know You Needed!

If you’re diving into calisthenics, let’s start with something foundational—no, not flashy handstands or flips—just hanging around.

Yes, literally hanging.

The deadhang is probably the simplest-looking move in calisthenics for beginners, but don’t underestimate it!

This move is a lot more than it looks and will boost your journey toward a stronger grip, bulletproof shoulders, and that first pull-up you’ve been dreaming about.

Think you can already hang from a bar? Hold up—most people can’t last 10 seconds! This move is crucial because it sets up everything else in calisthenics.

Here’s why the deadhang should be your new best friend, how to nail it, and a quick guide on adding it to your training so you can actually get somewhere with your goals.

Why Start with the Deadhang?

In calisthenics, we’re building full-body strength, and that includes everything from your fingertips...

The No-Excuses Calisthenics Workout Plan for Beginners

If you're here, you’ve already made a great decision—to get serious about fitness.

And if you’re serious about fitness, you’ll want to master calisthenics.

Forget expensive equipment, gym memberships, or fancy machines.

All you need is your body, a little space, and a plan that focuses on building functional strength you can use in the real world.

This beginner calisthenics workout plan is your go-to blueprint to transform your fitness journey.

Let’s break down how to train smarter by focusing on movement patterns, building your base strength, and turning your own body into your ultimate piece of equipment.

Movement Patterns, Not Muscle Groups

When it comes to calisthenics, training by muscle group is out, and training by movement pattern is in.

Why?

Because your body is an interconnected machine, designed to move in multiple directions, not just flex isolated muscles.

Think about it: life...

8 Exercises to Boost Speed and Sharpen Your Mind!

When it comes to training, there’s one element that’s often overlooked, but it’s critical for real progress: speed.

Without it, all the power in the world is wasted.

Whether you’re doing a calisthenics workout, lifting weights, or playing a sport, the speed at which you move directly impacts your performance and results.

It’s time to understand why speed is essential and how it should be a focus in your calisthenics training.

If you’re serious about improving, then speed is not optional—it’s mandatory.

Power Is Nothing Without Speed

You might think building raw strength and power is the ultimate goal, but without the ability to move quickly, that power won’t translate into real-world performance.

The speed at which you can perform a movement is just as important as the force behind it.

Both need to be at their peak to generate maximum output.

Think of it like this: It’s not...

Stop Aging Faster Than You Should: 5 Simple Habits to Slow Time Down!

We all live on the same planet, but we don't all age at the same rate.

The way you take care of your body directly impacts how fast time catches up with you.

Some people age like fine wine, while others start feeling the wear and tear much sooner.

What's the difference?

Lifestyle.

The Story

At 44, I'm stronger and train harder than I was at 24.

I also don't feel that I aged.

And today, while tackling the UNOG challenge for the second time —completing 1,223 reps without the 7-mile beach run—I overheard a conversation that perfectly illustrates this point.

It was between two men: one who had already crossed the 50-year mark and another who was approaching it.

The older guy, in his mid-50s or early 60s, was reassuring the younger man that "everything’s going to be okay" once he turns 50.

He added, "Your body will slow down, but that’s fine—nobody’s perfect."

Now, let me point out...

How the Paris Olympics Can Inspire Your Calisthenics Journey

The Paris Olympics 2024 was a showcase of peak human performance, where athletes pushed the boundaries of what’s possible.

From running a 10k in 25 minutes to hitting bullseyes from 100 yards away, these athletes exemplify what it means to go “all-in.” Their feats aren’t just incredible; they’re a masterclass in discipline, dedication, and the power of the human body. For anyone interested in calisthenics, the Olympics offer endless inspiration to fuel your own fitness journey.

The Power of Going "All-In"

Watching these athletes reminds us that excellence is a skill. The dedication shown by sprinters, swimmers, gymnasts, and archers reveals a common thread: the ability to commit fully to every movement, every practice, and every competition. This “all-in” mindset is just as important in calisthenics. Whether you're learning a new skill like the muscle-up or mastering the basics,...

How to Start Calisthenics: Isometric Holds for Upper Body Strength!

When learning how to start calisthenics, one of the most important things to focus on is building upper body strength. Isometric holds are a crucial component of any effective calisthenics workout plan, offering immense benefits in terms of strength, stability, and joint health. If you’ve ever watched the gymnastics events at the Paris 2024 Olympics, you may have been impressed by athletes performing on the rings. The incredible strength and control they display are largely due to their mastery of isometric holds.

Why Isometric Holds Matter in Calisthenics

Isometric exercises involve holding a position without movement, engaging muscles in a static contraction. This type of exercise is especially valuable for calisthenics enthusiasts because it builds strength in a way that dynamic exercises cannot. When you hold an isometric position, your muscles are under constant tension, leading to increased endurance and...

Why Your Morning Routine Doesn’t Matter (And What Really Does)

Every wellness guru on social media seems to have the perfect morning routine.

They promise that following their step-by-step guide will lead to ultimate productivity and happiness.

Here's a peek into my ideal morning routine:

• Wake up with sunlight
• Look at the sun or the sky, even if it’s grey
• Brush teeth
• Drink a big cup of water
• Do light mobility work (5 min)
• Prepare breakfast
• Eat breakfast 30-45 minutes after waking up
• Have coffee 15-30 minutes after breakfast (outside if possible)
• Go outside for 10-15 minutes (listen to music, play chess, read news...)

Then, I start my day.

If you’re an ultra-guru, you might add journaling, breath work, goal visualization, meditation, and more!

The Truth About Morning Routines

The reality is that none of these morning rituals really matter if you don’t have a good nighttime routine. In my experience, how you finish your day is the most important part. Just...

Calisthenics leg workouts: Simple Exercise To Transform Your Squats

Have you ever felt the burn in your inner thighs?

If so, you know how important those adductors are.

If not, it’s time to fire them up!

These muscles are crucial for leg strength and often overlooked in many leg workouts. In calisthenics training, paying attention to your adductors can significantly improve your squats and overall leg performance. Let's dive into why the adductors are so important and how to incorporate a killer calisthenics leg workout to strengthen them.

The adductors, or inner thigh muscles, play a vital role in leg strength and stability. Often underestimated, these muscles are essential when performing squats. They help bring the legs together as you press up from the bottom of the squat, providing stability and strength.

Without strong adductors, you might find it challenging to maintain proper form and prevent lower back issues.

The ability to contract your inner thighs and groin...

Build Muscle, Save Money: Top-Rated Calisthenics Equipment on Amazon!

Whether you're a seasoned athlete or a complete beginner, Amazon offers a treasure trove of calisthenics equipment to boost your workouts.

With so many options available, selecting the right gear can feel overwhelming. So I've compiled the best selection calisthenics equipment on Amazon for you!

Check out the Online Calisthenics Shop here!

Here's the essential calisthenics equipment for peak performance:

• Pull-Up Bar: The pull-up bar reigns supreme in the calisthenics kingdom. It allows you to master foundational pulling exercises like pull-ups, rows, and chin-ups, building incredible upper body strength and grip. There are various pull-up bar options available on Amazon. Here are 2 options I recommend:
  • Doorway pull up bar
  • Stand Alone Pull up bar
• Dip Bars: Let’s sculpt those triceps and target your shoulders and chest. Dip bars are your allies. Amazon offers parallel dip bars that you can either...