Calisthenics Introduction

Push up Progression

Choose one of the following variations as a starting point and perform 3 sets of between 4 and 8 repetitions with periods of between 1 and 2 min of rest between each set. When you can do 3 sets of 8, move on to the next exercise in the progression. All the necessary information about pull up can be find in my previous article here . One arm Push up progression 1. Wall Push up Performed against a wall. To find the starting position, stand away from the wall and extend your arms in front of you till the tips of your fingers come in contact with the wall. If you find the exercise too hard, come a little closer to the wall. Wall Push up 2. Knee Push up Kneel on the floor with your feet together, and your palms flat on the ground in front of you. The arms should be straight, shoulder width apart, and in line with your chest. Using the knees as a pivot, bend at the shoulders and elbows until your chest is approximately touch the floor. Pause and press b...

Legs raise progression

Leg raise is one of the best exercise for your core. It will help you develop not just a strong core, but functional too. Leg raise work the whole abdominals or "Abs" muscle and the obliques. Along with a appropriate diet program, you will get your sick-pack. Like other exercise in the series, you start by choosing one of the following variations as a starting point and perform 3 sets of between 4 and 8 repetitions with periods of between 1 and 2 min of rest between each set. When you can do 3 sets of 8, move on to the next exercise in the progression. 1. Knee tuck Knee tuck Sit on the edge of a chair or bench. Lean back a little, grip the edge of the seat with your hands, and straighten your legs. Your feet should be together with the heels raised a few inches from the floor.Then smoothly bring the knees up and in until they are approximately six to ten inches from your chest. Exhale as you draw the knees in. By the time the motion is complete, you should have...

Handstand tutorial

A perfect handstand One of the main aims of many of those who come to bodyweight training is to learn how to do a handstand. Freestanding handstand is an impressive skill that demonstrates a high level of strength and control and it will require many hours of practice before you can hold the position for any length of time. There are many ways to do a handstand but the variation is discussed in this guide is the straight line handstand. It has many benefits over other variations such as Shoulders are open up Encourages a stronger, tighter core Strengthens the legs and butt Protects the back Think about if you had more flexible shoulders, a tighter core, stronger legs, butt, and back, your performance in almost every other exercise would improve! Straight handstand vs Arched handstand Preparation before Handstand practice Before jumping right into a handstand, it’s important to get your body ready for the work ahead. The two areas that will take the brunt o...

Calisthenics Training and Beyond

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