This post will cover a basic calisthenics training routine for beginners that you can do at home with no equipment. We will cover how you are to perform each of the exercises and include a video demonstration.
This post will cover a basic calisthenics training routine for beginners that you can do at home with no equipment. We will cover how you are to perform each of the exercises and include a video demonstration.
You need to finish each exercise with a rest time of 45 seconds between each one.
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Calisthenics And CrossFit Diet Plan
To get the maximum results from your calisthenics or CrossFit training routine, you need to make sure that you are focusing on the foods you eat. You can exercise every day with little results if your nutrition is not correct. In comparison, training is a lot simpler than altering your diet.
Do not let setbacks in your diet discourage or hold you back. Mant people find that they are able to stick to their nutrition better by including one cheat day once a week. Cheat day is a day where you can eat anything you choose and are not required to track your calories.
Armstrong Pullup Program
In this article, we will be covering what the Armstrong Pullup Program is. What you need to do on the training on each of the different days.
The rules for performing a proper military type pull-up and some of the fundamental errors that will result in a no count for a repetition will be covered. When using the Armstrong program use these rules as a reference for how to count a proper pull-up.
Major Charles Lewis Armstrong is the person who developed the Armstrong Pullup Program. His reason for creating the program was to help him set the new world record for the number of pull-ups completed in one exercise session. Lewis Armstrong was able to complete 1,435 strict military style pull-ups, so this training method worked well for him. He credits much of his success for the number of pull-ups he did to this program.
Many people have achieved amazing results by using his training protocol. While it is similar to the Recon Ron Pull-up Program (the goal is to improve the number of pull-ups you can do), it has been designed to give maximal results with a much shorter period.
Squat Clean Thrusters
Squat Clean Thrusters are for intermediate and higher lifters. You need a firm grasp on all of the core lifts before stepping up to the bar.
You really need to focus on selecting an appropriate weight to use. If your form begins breaking down in any way the weight selected is too much.
When you are using an exercise with so many joint movements, you have an extra high chance of injury occurring from improper technique.
The places with the highest chance of harm are your knees, lower back, and shoulders.
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Back And Biceps Calisthenics Training Program
This article will be covering a beginner's Calisthenics workout routine focusing on the back and bicep muscles.
We will break down how exactly to perform each type of exercise in this routine with details and a video example.
This routine consists of 5 different exercises that you will cycle through four times. You are to rest 1 minute between each of the various activities/exercises. Once you complete all five exercises, rest for three minutes and then begin going through each exercise again.
This training program will take around 45 minutes to fully complete, and requires the use of a pull-up bar.
The exercises you will be doing to complete one cycle is pull-ups, negative chin-ups, incline chin-ups, wide grip pull-ups, and shoulder width chin-ups. Make sure Take a one minute rest from completing one exercise and starting the next.
To finish this training routine, you need to complete each cycle four times with a three-minute rest between each cycle.
Sky Yoga (Aerial Yoga)
Sky Yoga is a relatively new contemporary yoga style that uses traditional poses performed with the aid of a fabric sling or hammock.
Sky Yoga is also known as aerial yoga it is inspired by the vinyasa style of yoga, Pilates, Calisthenics, aerial acrobatics and is said to use poses that flow in an original sequence. By using a fabric sling or hammock and being off the ground, it will help you to heighten your attention to balance and stability.
Most sky yoga classes consist of deep stretching, relaxation, floor and aerial asana. By having your body suspended above the ground, your body weight gets distributed between the ground and the ceiling this allows for multiple possible variations of strength-building, flexibility, and core strengthening poses.
What Are Isometrics
Isometric exercises are when your muscles tense / contract with no actual movement from your body. An example would be when a person performs the plank exercise or when you flex your bicep; you are not achieving any real action, but the squeezing will create an active contraction within your muscle.
When you perform your isometrics, the goal is a maximal voluntary contraction. This just means you need to create the greatest amount of tension that your muscle can generate and hold, however briefly. This article will cover different isometric exercises for your core specifically focusing on the abdominals.
What makes isometrics so useful is that maximum voluntary contraction is shown to recruit the largest motor units and the neural drive from your brain's motor cortex and the muscles involved in the contraction. This is very different from lifting a weight since when you are lifting the tension in the muscle will fluctuate as you move the weight making it harder to feel the entire muscle working.
The Bulgarian Deadlift
The Bulgarian Deadlift combines one of the hardest lifts there is and awkward body positions (you have to balance on a single leg). By mastering this lift, you will be amazed at the amount of muscle mass it can add to your lower body.
It is also great to help to improve any muscular imbalances that you may have in your legs.
The Bulgarian Deadlift is a compound lift (requires multiple joint movements to perform the lift) and is great in any program but is best in training types that utilize Progressive Overload
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