A Beginner's Guide to Running Longer

 

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...

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Weighted Calisthenics Leg Workout - Part 2

 

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...

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Weighted Calisthenics Leg Workout - Part 1

 

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.

...

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How to Start Calisthenics: 8 Steps Beginner Ab Workout

 

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...

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

 

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 edge of...
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Your Guide to Mastering Squats: Calisthenics Leg Workout

 

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...

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Simple Calisthenics Routine For Chest and Back!

 

Simple Calisthenics Routine For Chest and Back!

Fitness does not have to be complicated!

Whatever the day is, you should never make excuses for not training.

It does not have to be a 2 hour calisthenics training session everyday.

Here is one of my favorite calisthenics set that will give you a great chest and back pump, in a short amount of time.

1. We start with the pull over

This is a great move to combine pulling and pushing within the same movement.

It's also a great and safe alternative to the muscle up to get over the bar, if you can't do muscle ups yet!

Do 1-3 muscle ups per set.

2. Single Bar Dips

Great triceps and chest calisthenics exercise. The main difference with classic dips is that you are relying on only one bar, giving you less balance, hence requiring more core activation and overall control through the movement.

Do 5-10 dips per set.

3. Lat flies

  • This is a calisthenics training exercise you may not be familiar with, although it's a staple for shoulder health and...
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Calisthenics Home Push Day!

 

Calisthenics Home Push Day!

The rain is a good excuse to do push ups at home!

Since calisthenics training is the most accessible and versatile form of training, it's a great way to get your workout at home when it's raining heavy outside.

Mix these 5 push ups to target different chest and core angles through your workout!

-Wall pike
-Reverse grip chest to floor
-Classic chest to floor
-Shoulder & Knee taps
-Pike shrugs

Aim for explosive reps and clean form!

Get my full calisthenics training course and programs + 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 ideals of "Kalos" (beauty) and "Sthenos" (strength), emphasizes both physical and mental fitness. The modern practice integrates elements of classic calisthenics, acrobatics, gymnastics, yoga, and disciplines like breakdancing and parkour. This versatile, bodyweight training method...

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Unlock Your Legs with Calisthenics!

 

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...

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Unlock Your Shoulders With Calisthenics!

 

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...

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