I did a very short outdoor workout at the outdoor Sea Point gym in Cape Town. I hadn’t trained for a few weeks so I just did a couple of basic exercises and holds to start to get back into it and see where I was at. I also tried to cover a wide range of bases with it, including things like push ups, pull ups, leg raises, human flag raises, back levers and a few mobility stretches.

Remember to always focus on those basics and classics and work your way back up from there!

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Beginners rush the process and skip steps, this is incorrect. The smartest approach is to use exercise progressions, especially for isometric skills. Next, band assisted training is the smart approach. We can master calisthenics and get a stronger planche and front lever using this method.

Join Chris Heria as he shows Twan How To MUSCLE UP. Follow along as Chris shows Twan all progressions to unlock the muscle up and see his improvement in just a couple minutes, and learn about Twan as Chris asks him some interesting questions!

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Watch as Chris Heria tests Jesse’s strength as they do the some of the hardest Calisthenics exercises. Jesse is the bodybuilder and Chris is the master Calisthenics athlete!

Learn how to do all these moves from the very beginning and how to train them to finally master them.

 

 

 

 

 

 

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The 5 steps outlined will help teach you how to do pull-ups even if you’re a beginner.

“The pull-up is one of the best exercises for adding muscle mass to your back and arms. other than the pushup it’s one of the most common exercises used to test overall upper body strength and getting stronger at pullups will improve your power output with almost all other upper body exercises. That’s why it’s used everywhere ranging from gymnastics to the army. however, the problem is that many people can’t even complete just one full pullup, let alone perform multiple reps.

That’s why today I’m going to show you exactly how to do more reps of pull ups than you ever could before and as long as you follow the 5 simple steps that I’m about to go over you can even go from 0 to 10 pull-ups in a relatively short amount of time. first we have to cover some basics, because even though pullups look pretty straightforward there’s some muscles that are highly involved in this movement that most people overlook. yes, of course it is important to strengthen your back and your biceps, however you probably don’t know that if you have a weak core it’ll be nearly impossible for you to do multiple reps of pullups.

This can be seen in a 2018 study where researchers looked at which muscles were most highly activated during the pull-up. And as expected, the biceps, lats, and the mid and lower traps were highly engaged. But the big surprise was the fact that the rectus abdominis, also commonly referred to as the “six-pack muscle,” was even more highly activated than the back or biceps. This was the case for all participants including the ones that could not do a total of ten pull-ups as well as those that could do more than ten pull-ups. (1) In terms of muscle activation, the researchers found that the abs were actually activated the most followed by the biceps, then the lats, and finally the traps. So, if you want to improve your pull-ups, it’s absolutely crucial to have a strong enough core, which brings us to our very first step, and that’s to strengthen the muscles that make up your core in a way in which that strength can translate over to pullups. And what I mean is doing a bunch of crunches is not necessarily the best route to get stronger at pullups. You see your core primarily has a stabilizing function during the pull-up. That’s why, to maximize carry-over to the pull-up, it’s best to strengthen your abs in a static fashion, such as by doing planks or ab-wheel roll-outs.

So right away I want to give you guys a progression model that you can use to build up the required core strength necessary for pullups. As long as you can hold each exercise for at least 60 seconds, you’ll most likely have enough core strength to perform 10 pullups.

First is the beginner version of a plank known as the kneeling plank. Here you’ll place your elbows on the ground and hold a plank position except you’ll be on your knees maintaining a straight line from your upper back to your hips to the back of your knees. Next is the kneeling side plank. here you’ll lay on your side, with one elbow propping you up. Then stack both knees on top of each other and raise your hips off the ground so that your bottom knee, hip, and shoulder are in a straight line and then just hold that position. After you’re able to do 60 seconds of each of those you’ll want to progress to a regular plank, which is going to look just like the plank on your knees except you’re now going to be up on your toes maintaining a straight line from your heels to your upper back. Then we’re going to do the same thing for the side plank, so we’re going to come up off the knees and get up on our feet, holding the position in the same way. Once you can hold those for 60 seconds each you’re going to progress by putting your feet up on a platform and performing a decline plank, which is done the same exact way as a regular plank except your feet are elevated. And finally you’ll finish off with the Long-lever plank.”

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A breakdown of the workout:

You don’t need to do all the exercises in the workout if it is too much for you, but feel free to add even one or two of them into your workouts

 

1. V- ups (3 sets of 10)

2. V-up and bent leg V – up (3 sets of 10) This is harder than just the V-up so feel free to reduce the reps if you need to.

3. Hollow body hold super set:
-Hollow body hold with hands by your side in front of you
-Hollow body hold with hands above you
-Hollow body hold with hands by your side in front of you with small flutter kicks
-Hollow body hold with hands above you with small flutter kicks
(Hold each hold for at least 10 seconds) KEEP THE (LOWER) BACK FLAT AND NOT ARCHED!

4. V-up variation, straddle V-up and bent leg V-up (3 sets of 10 reps)

5. Side raises (3 sets of 15 reps)

6. Plank and side plank (hold each for +- 30 seconds and increase from there)

7. Alternating side twists (3 sets of 20.. 20 on each side)

8. Not sure what they’re called, but they’re great to help with leg raises, L sits etc. (3 sets of 15 of each variation).

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Josh from Strength Side shows 2 great bodyweight leg movements that can be added to your workout for building strong and resilient legs, while also improving your mobility!

“Bust through your leg plateaus and get BOTH of your legs strong and resilient. You don’t need weights, you can still make your legs strong, defined, and healthy with just your body weight! Get your hips and knees flexible as well. If you are looking for an increased range of motion, these moves and exercises will get you there. Don’t let the fitness industry convince you that you can’t make gains without weights, barbells, kettlebells, etc. If you want to build really strong and athletic legs, use these movements!

These two movements are both a great foundation for all other exercises.”

Bodyweight Leg Exercises that work STRENGTH & MOBILITY by strength side

OPEN YOUR HIPS deep with the pancake

 

 

 

 

 

 

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Learn how to stretch your hips and hamstrings by using the pancake stretch. The progressions in the video gives you the right way to progress from beginners to more advanced athletes.

Want to master the pancake? Here are some tips that will help you achieve this move safely and effectively! Trevor demonstrates 3 moves just for you. Hips and hamstrings are key to this move so be sure that you stretch and open them up. Don’t round your back!

 

 

 

 

 

 

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Riki Warren is a truly amazing athlete and person, training in a variety of movements he facilitates calisthenics or bodyweight teachings, teaches Yoga (ad the true form of Yoga) and other movement or mobility type trainings. He is a World record holder on the Olympic Rings, an author and has 28 years of multi-discipline training experience. Riki also follows a plant based diet. Check out some of the things he can do below!

 

 

 

 

 

 

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Chris Heria shows you the 20 Best Exercises You Can Do With A Resistance Band. Learn 20 exercises and progressions that anyone can do, from beginners to experts, and hit every muscle in your body to start getting in the best shape of your life!

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Austin Dunham is a Bodyweight fitness enthusiast. A Youtuber of Calisthenics/Street Workout and provides many great tutorials and routines from his experiences. If you are stuck in doors and have a pull up bar, here’s a great follow along pull up bar back workout that you can do at home!

 

 

 

 

 

 

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Leah Kingsley is a Certified Gymnastics Coach (NCAS/NOAS Adv) and trainer based in Sydney Australia. She shares many clips of herself doing various calisthenics and gymnastics holds and exercises, which also showcases her impressive flexibility! Check out her social media to see more of her and learn more about her story

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Instagram vs Reality Pic 1 or 2? @troybflying_photography

A post shared by LEAH KINGSLEY (@leahkingsley) on Nov 3, 2019 at 2:34am PST

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Another shot by Indi @womensbest @womensbestwear #womensbest

A post shared by LEAH KINGSLEY (@leahkingsley) on Oct 5, 2020 at 2:32am PDT

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15 year difference .. . Age: 29 – Unforgettable years living the laid back life in Bali. Lots of parties, minimal exercise. Age: 44 – Change in lifestyle living back in Sydney , I’ve had two children. I train 5 days a week. Weights & calisthenics. 20 min of cardio. I eat well most the time & drink occasionally. WHO WOULD YOU RATHER BE?

A post shared by LEAH KINGSLEY (@leahkingsley) on Sep 9, 2020 at 5:38am PDT

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Debuting my first ever workout video!! .. Who would like to see more of my workouts like this? I’m interested to know what content you prefer that I post? I’m using the new @womensbest short resistance bands that come in Light, Medium & Heavy resistances. Good bye rubber bands that slip all the time #womensbest Do 12 reps x 4 sets of each exercise . @jamesmacris

A post shared by LEAH KINGSLEY (@leahkingsley) on Sep 8, 2020 at 5:40am PDT

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Little clip from the weekend catching up on Hs training.. I haven’t done these in some time so I was surprised I even got off the floor.. Remember: use socks and a smooth surface like floorboards or tiles.. Set @womensbest

A post shared by LEAH KINGSLEY (@leahkingsley) on Aug 25, 2020 at 5:36am PDT

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𝙏𝙝𝙚 𝙧𝙞𝙜𝙝𝙩 𝙚𝙮𝙚𝙨 𝙬𝙞𝙡𝙡 𝙨𝙚𝙚 𝙮𝙤𝙪𝙧 𝙬𝙤𝙧𝙩𝙝….

A post shared by LEAH KINGSLEY (@leahkingsley) on Aug 2, 2020 at 3:25am PDT

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Here’s a little cheat drill to press handstand. I did this when I was teaching myself. You can also put your back on the wall if you need more assistance.

A post shared by LEAH KINGSLEY (@leahkingsley) on Jun 28, 2020 at 4:40am PDT

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Here’s a little Friday fail for you The one thing you need to learn first up with gymnastics is how to fall. Yes I put my arm down in this video but I rolled out of a position where I was close to breaking an arm. Just like with learning to handstand. If you understand how to fall out of a handstand properly, you won’t hurt yourself. Plus, you will have more confidence to push yourself into harder positions as you’ll know how to escape out a position when you lose control. Be smart about your training so you don’t have any accidents.

A post shared by LEAH KINGSLEY (@leahkingsley) on Jun 26, 2020 at 2:12am PDT

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Another by Indi

A post shared by LEAH KINGSLEY (@leahkingsley) on May 18, 2020 at 2:33am PDT

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Little #tb 𝒯𝒾𝓂𝑒 𝒻𝓁𝒾𝑒𝓈

A post shared by LEAH KINGSLEY (@leahkingsley) on Jun 1, 2020 at 4:16am PDT

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It was when I finally dared to take up space in this life that I was able to claim my place. When I dared to bare my real and raw that I became unconsumed by the irrelevant and fell in love with the journey. So, no longer will I fold my limbs and bend my spine. No longer will I bow to expectations and don the fleece of approval – trading truth and authenticity for acceptance. I will unapologetically be myself and dare to be felt in my entirety. @beccaleepoetry

A post shared by LEAH KINGSLEY (@leahkingsley) on Sep 18, 2020 at 5:36am PDT

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