Calisthenics

Calisthenics are strength exercises with your own bodyweight.

Posts

My current workout and goals
21/07/2024

I know that growing muscle is not an easy task, and with what i can eat in the current moment i cant hit the necessary proteins to get bigger. That's ok.

So my intention is very focused: I train aiming for preparing my body for the planche movement and strengthening my lower back & core abs, which helps with spine problems and posture.

Here goes my current workout. For now wont be images displaying.

1. 1m30s Crow - a progression to reach full planche (Cant hold much time, but getting there)
2. 10x Table pull-ups - i like to train biceps
3. 50s Plank - shoulder & abs core strength
4. 2m30s Glute bridge - glutes (improve posture, btw) and lower back
5. 10x Pushups - chest, triceps and shoulders (basically the push triad)
6. 50s Superman - almost same as glute bridge

This is a workout i have been changing for a few months to be both useful, practical and fun. I tried to not hit the same muscle in following exercises, but there is some things i think could improve like the sequence plank -> bridge is kinda monotonous and pushups -> superman both hit shoulders which is the reason i do it almost in a T pose.

Movements
20/07/2024

You probably know the basics: push ups, squats and abs. What you may not know is that there are "progressions", easier or harder variations for nearly every movement. If you feel that push-ups are too harder for you, you can to them with your upper body in a higher position, like with your hands in a bench or even a wall, still with your feet on the ground.

And along the weeks youll gain more and more strength, and some exercises may feel trivial. I myself like pistol-squats so much that i almost never do normal squats, thats my personal taste. It's very personal because it is dangerous to only training such an advanced exercise, it can injure your knees if unprepared.