I have been following Dan Jeong for a number of years now and he has always given such great tips and advice in his videos on Instagram and youtube. So if you’re looking for good tips on progressing in Calisthenics exercises or flexibility drills, as well as just different variations and progressions be sure to check out his youtube channel!

 

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Iโ€™m usually pretty good with keeping a pokerface while working out, except when Iโ€™m doing this one ๐Ÿ˜‚โฃ โฃ Do you have an exercise that is hard for you to keep pokerface? โฃleave a comment below ๐Ÿ’ฏโฃ โฃ ์šด๋™ ํ• ๋•Œ ํฌ์ปคํŽ˜์ด์Šค ์ž˜ ์œ ์ง€ํ•˜๋Š” ํŽธ์ธ๋ฐ ์ด ์šด๋™ ๋งŒํผ์€ ํ‘œ์ • ๊ด€๋ฆฌ๊ฐ€ ์•ˆ๋ฉ๋‹ˆ๋‹ค ๐Ÿคฃโฃ โฃ ์—ฌ๋Ÿฌ๋ถ„๋„ ํ‘œ์ • ๊ด€๋ฆฌ๊ฐ€ ์•ˆ๋˜๋Š” ๋ณธ์ธ๋งŒ์˜ ์šด๋™์ด ์žˆ๋‚˜์š”?

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Iโ€™ve been doing a lot of mixed grip chin up as my main workout these days. โฃ โฃ But In order to get more specificity, I decided to implement the assisted one arm chin up again. Felt solid.โฃ โฃ Did 7 sets of singles followed by additional 5 sets of mixed grip chin up. โฃ โฃ Finished the workout doing some weighted inverted rows ๐Ÿ”ฅโฃ โฃ โญ๏ธ Using @baseblocksโฃ PROMO – DAN to get 10% offโฃ โฃ ํ•œํŒ” ์นœ์—… ๋ฉ”์ธ ์šด๋™์œผ๋กœ ์š”์ฆ˜ ๋ฏน์Šค๋“œ ๊ทธ๋ฆฝ ์นœ์—… ์œ„์ฃผ๋กœ ํ•˜๊ณ  ์žˆ์—ˆ์Šต๋‹ˆ๋‹ค.โฃ โฃ ๊ธฐ๋ณธ๊ธฐ๊ฐ€ ์ข€ ๋‹ค์ ธ์ง„ ๋Š๋‚Œ์ด ๋“ค์–ด ์ด์   ํ•œํŒ” ์นœ์—…๊ณผ ์ข€ ๋” ์œ ์‚ฌํ•œ ๋™์ž‘์ธ ์›ํŒ ๋ณด์กฐ ํ•œํŒ” ์นœ์—… ํ›ˆ๋ จ์„ ๋‹ค์‹œ ๋“ค์–ด๊ฐ”๋„ค์š”. ์˜ค๋žœ๋งŒ์— ํ–ˆ๋Š”๋ฐ๋„ ํ• ๋งŒ ํ–ˆ์Šต๋‹ˆ๋‹ค.โฃ โฃ 1ํšŒ์”ฉ 7์„ธํŠธ ํ›„ ๋ฏน์Šค๋“œ ๊ทธ๋ฆฝ ์นœ์—… 5์„ธํŠธ๋กœ ํ•œํŒ” ์นœ์—… ์šด๋™ ์™„๋ฃŒ.โฃ โฃ ๋งˆ์ง€๋ง‰์—” ์ค‘๋Ÿ‰ ์ธ๋ฒ„ํ‹ฐ๋“œ ๋กœ์šฐ๋กœ ๊ทผ์œก ๋ถˆํƒœ์šฐ๊ธฐ ๐Ÿ”ฅโฃ โฃ โญ๏ธ ์šด๋™๊ธฐ๊ตฌ๋Š” @baseblocksโฃ ํ”„๋กœ๋ชจ ์ฝ”๋“œ DAN ์ž…๋ ฅ ํ•˜๋ฉด 10% ํ• ์ธ ๊ฐ€๋Šฅํ•ด์š”

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Heavyweight Calisthenics Motivation With Dan Jeong! Heavyweight Calisthenics Motivation With Dan Jeong!

 

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Havenโ€™t done stalders in 2 months because Iโ€™ve been focusing on improving my handstand push ups and one arm handstand. Time to restart training. โฃ โฃ Definitely feel much weaker so I have some work to do. Using parallettes right now due to wrist discomfort from one arm handstand training. I really miss training the one arm handstand ! ๐Ÿคธ๐Ÿผโ€โ™€๏ธโฃ โฃ ์ตœ๊ทผ์— ๋ฌผ๊ตฌ๋‚˜๋ฌด ํ‘ธ์‹œ์—…๊ณผ ํ•œํŒ” ๋ฌผ๊ตฌ๋‚˜๋ฌด์— ์ง‘์ค‘ ํ•˜๋‹ค ๋ณด๋‹ˆ ์Šคํ„ธ๋” ํ”„๋ ˆ์Šค๋ฅผ ๊ฑฐ์˜ ๋‘๋‹ฌ ๋งŒ์— ํ•ด๋ณด๋„ค์š”. ์ด์ œ ๋‹ค์‹œ ํ›ˆ๋ จ ์‹œ์ž‘ํ•˜๋ ค๊ณ  ํ•ฉ๋‹ˆ๋‹ค.โฃ โฃ ํ™•์‹คํžˆ ํž˜์ด ์•ฝํ•ด์ง„๊ฒŒ ๋Š๊ปด์ง€๊ธด ํ•˜๋Š”๋ฐ ๋ณต๊ตฌ๋Š” ๊ธˆ๋ฐฉ ํ• ๊ฑฐ ๊ฐ™๋„ค์š”. ์ง€๊ธˆ ํ•œํŒ” ๋ฌผ๊ตฌ๋‚˜๋ฌด์„œ๊ธฐ๋กœ ์ธํ•œ ์†๋ชฉ์— ํ†ต์ฆ์ด ์žˆ์–ด์„œ ํŒจ๋Ÿด๋ ›์„ ์žก๊ณ  ํ•˜๊ณ  ์žˆ์Šต๋‹ˆ๋‹ค. ์š”์ฆ˜ ํ•œํŒ” ๋ฌผ๊ตฌ๋‚˜๋ฌด ํ”ผ๋“œ๊ฐ€ ์•ˆ์˜ฌ๋ผ์˜ค๋Š” ์ด์œ ๊ฐ€ ํ†ต์ฆ ๋•Œ๋งค ํ›ˆ๋ จ์„ ๋ชปํ•ด์„œ ๊ทธ๋ ‡๋„ค์š” ๐Ÿ˜…

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Stretching workout with the new BaseBar made by @baseblocks โฃ โฃ Really didnโ€™t feel like stretching during winter season, but now that the weather is getting nicer, itโ€™s about time to regain some lost flexibility ๐Ÿ’ฅโฃ โฃ If you are interested in purchasing any products made by @baseblocks, you can use the promo code DAN to get extra discount โค๏ธโฃ โฃ ๋ฒ ์ด์Šค๋ธ”๋ฝ์Šค์˜ ์ƒˆ๋กœ์šด ์šด๋™ ๊ธฐ๊ตฌ์ธ BaseBar ๋ฅผ ์ด์šฉํ•ด์„œ ์ŠคํŠธ๋ ˆ์นญ์„ ํ•ด๋ณด์•˜์Šต๋‹ˆ๋‹ค. ๋†’์ด ์กฐ์ ˆ์ด ๋˜๋Š” ์‹ ๊ธฐํ•œ ์žฅ๋น„์—์š”.โฃ โฃ ๊ฒจ์šธ์—” ์ŠคํŠธ๋ ˆ์นญ์„ ์•„์˜ˆ ์•ˆํ•˜๋‹ค๊ฐ€ ์š”์ฆ˜ ๋‚ ์”จ๊ฐ€ ํ’€๋ฆฌ๋ฉด์„œ ์ŠคํŠธ๋ ˆ์นญ ํ•œ์ง€ 2์ฃผ์ฐจ๋„ค์š”. ์ž ์‹œ ์žƒ์–ด๋ฒ„๋ ธ๋˜ ์œ ์—ฐ์„ฑ์„ ๋‹ค์‹œ ๋ณต๊ตฌ ํ•˜๋ ค๊ณ  ํ•ฉ๋‹ˆ๋‹ค. โฃ โฃ ๋งจ๋ชธ์šด๋™ ์žฅ๋น„ ์ œ์กฐ ์—…์ฒด์ธ @baseblocks ์˜ ์ œํ’ˆ ์‚ฌ์‹ค๋•Œ ์ œ ํ”„๋กœ๋ชจ ์ฝ”๋“œ DAN ์ด๋ผ๊ณ  ์ž…๋ ฅ ํ•˜๋ฉด ์ถ”๊ฐ€ ํ• ์ธ ๋ฐ›์„์ˆ˜ ์žˆ๋‹ต๋‹ˆ๋‹ค ! ๋ฏธ๊ตญ ๋ฐฐ๋Œ€์ง€ ์ด์šฉ ํ•˜๋ฉด ๋ฐฐ์†ก๋น„๋„ ๋” ์ €๋ ดํ•ด์ ธ์š” โค๏ธ

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Heavyweight Calisthenics Motivation With Dan Jeong!

 

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Handstand push ups and mixed grip chin up superset. 5 sets then almost puked myself ๐Ÿคฏโฃ โฃ Iโ€™m trying to get good with handstand push ups in varied circumstances. A lot of times we are trying these movements in โ€œperfect conditionsโ€ such as long rests and low heart rate. โฃ โฃ But Iโ€™m currently training my mind to focus even when Iโ€™m super fatigued and my heart rate is going through the roof. Good session overall.โฃ โฃ ๋ฌผ๊ตฌ๋‚˜๋ฌดํ‘ธ์‹œ์—… + ๋ฏน์Šค ๊ทธ๋ฆฝ ์นœ์—… ์Šˆํผ์„ธํŠธ 5์„ธํŠธ ํ•˜๊ณ  ์•ฝ๊ฐ„ ์†์ด ๋ฉ”์Šค๊บผ์› ๋„ค์š” ๐Ÿคฃโฃ โฃ ๋ณดํ†ต ๋ฌผํ‘ธ ๊ฐ™์€ ๋™์ž‘ ์—ฐ์Šต ํ• ๋•Œ ์ •๋ง ์™„๋ฒฝํ•œ ์กฐ๊ฑด์—์„œ ํ•˜๋ ค๋Š” ๊ฒฝ์šฐ๊ฐ€ ๋งŽ์Šต๋‹ˆ๋‹ค. ์‹ฌ๋ฐ•์ˆ˜ ์•ˆ์ •๋˜์žˆ๊ณ  ํœด์‹๋„ ์ ๋‹นํžˆ ์ทจํ•˜๋Š” ๋“ฑ๋“ฑ. โฃ โฃ ์ง€๊ธˆ์€ ๋ชธ์ด ๋งค์šฐ ํž˜๋“  ์ƒํƒœ์—์„œ๋„ ์ •์‹ ์ค„ ๋†“์ง€ ์•Š๋Š” ๋ฉ˜ํƒˆ ํŠธ๋ ˆ์ด๋‹ ์ค‘์ž…๋‹ˆ๋‹ค. ์‹ฌ์žฅ์ด ํ„ฐ์งˆ๊ฑฐ ๊ฐ™์ง€๋งŒ ๊ณ„์† ๋˜๋Š” ๋ฌผ๊ตฌ๋‚˜๋ฌด ํ‘ธ์‹œ์—…. ์–ด๋ ค์› ์ง€๋งŒ ์žฌ๋ฐŒ๋Š” ์„ธ์…˜ ์ด์—ˆ์Šต๋‹ˆ๋‹ค ๐Ÿ”ฅ๐Ÿ™๐Ÿป

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4๏ธโƒฃ seconds!โฃ Adding about 1.5 sec hold every 2 weeks. At this pace, I will be holding a 10 min one arm handstand in about 20 years ๐Ÿคท๐Ÿปโ€โ™‚๏ธโฃ โฃ 4์ดˆ! ๊ทธ๋ฆฌ๊ณ  ๋ฒ„ํ‹ฐ๊ณ  ๋‚˜์„œ ๊ธฐ์จ์˜ ๋ฐœ์•…โฃ ํ•œ 2์ฃผ์— ํ•œ๋ฒˆ 1.5 ์ดˆ ์ •๋„ ๊ธฐ๋ก ๊ฐฑ์‹ ์ด ๋˜๋Š”๋“ฏ ํ•ฉ๋‹ˆ๋‹ค. ์ด๋Œ€๋กœ๋งŒ ๊ฐ„๋‹ค๋ฉด ํ•œ 20๋…„ ๋’ค์—” 10๋ถ„ ํ•œํŒ” ๋ฌผ๊ตฌ๋‚˜๋ฌด ๊ฐ€๋Šฅ ํ•˜๊ฒ ๊ตฐ์š” ๐Ÿ˜†

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โœ… First vid : my last handstand push up workout 8 months ago. I believe during this session, my supraspinatus tendon decided to give up and ended up having a minor tear there. โฃ โฃ I believe handstand push up in general is very safe to perform, but I was experimenting with different technique back then, which my body wasnโ€™t adapt for.โฃ โฃ โœ… Second vid : my first handstand push up in 8 months. Since I had the injury, I could not do any form of bent arm pushing, not even the knee push up. Very excited to be able to do something I loved doing. โฃ โฃ Although I was out of training for 8 months, I look at the bright side. I have been focusing a lot on handstand balance in general, and the balance for handstand push up felt quite stable and easy. Just need to strengthen my shoulders now ๐Ÿ‘Œ๐Ÿปโฃ โฃ โœ… ์ฒซ๋ฒˆ์งธ ์˜์ƒ : 8๊ฐœ์›” ์ „ ๋งˆ์ง€๋ง‰์œผ๋กœ ํ•œ ๋ฌผ๊ตฌ๋‚˜๋ฌด ํ‘ธ์‹œ์—… ์„ธ์…˜. ์ด ์„ธ์…˜๋•Œ ์ œ ๊ทน์ƒ๊ทผ์ด ใ…ƒใ…ƒ2๋ฅผ ์™ธ์น˜๋ฉฐ ํŒŒ์—ด์ด ๋˜์—ˆ์Šต๋‹ˆ๋‹ค. ๊ฐœ์ธ์ ์œผ๋ก  ๋ฌผํ‘ธ ์ž์ฒด๋Š” ๋งค์šฐ ์•ˆ์ „ํ•œ ์šด๋™์ด๋ผ๊ณ  ์ƒ๊ฐํ•˜๋Š”๋ฐ ์ด ๋‹น์‹œ์— ๋ฌผํ‘ธ๋ฅผ ํ…Œํฌ๋‹‰ ์ ์œผ๋กœ ํฐ ๋ณ€ํ™”๋ฅผ ๋„ˆ๋ฌด ๋นจ๋ฆฌ ์ฃผ๋‹ค๋ณด๋‹ˆ ๋ชธ์ด ์ ์‘์„ ๋ชปํ•ด์„œ ๋ถ€์ƒ์ด ์ผ์–ด๋‚œ๋“ฏ ํ•ฉ๋‹ˆ๋‹ค. โฃ โฃ โœ… ๋‘๋ฒˆ์งธ ์˜์ƒ : 8๊ฐœ์›”๋งŒ์— ์ฒ˜์Œ์œผ๋กœ ํ•œ ๋ฌผ๊ตฌ๋‚˜๋ฌด ํ‘ธ์‹œ์—…. ๋ถ€์ƒ์ดํ›„ 8๊ฐœ์›” ๋™์•ˆ ๋ฌด๋ฆŽ ๋Œ€๊ณ  ํ•˜๋Š” ํ‘ธ์‹œ์—…๋„ ๋ชปํ•  ์ •๋„๋กœ ์šด๋™์— ์ง€์žฅ์ด ์žˆ์—ˆ๋Š”๋ฐ ์˜ค๋Š˜ ๋“œ๋””์–ด ๋ฌผํ‘ธ ํ•˜๋‚˜๋ฅผ ํ†ต์ฆ์—†์ด ์„ฑ๊ณตํ–ˆ์Šต๋‹ˆ๋‹ค. ์ œ๊ฐ€ ๊ฐ€์žฅ ์ข‹์•„ํ–ˆ๋˜ ์šด๋™์ด๋‹ˆ ๋งŒํผ ๊ธฐ๋ถ„์ด ๋งค์šฐ ์ข‹์•˜์Šต๋‹ˆ๋‹ค. โฃ โฃ 8๊ฐœ์›” ๋™์•ˆ ํ›ˆ๋ จ์€ ๋ชปํ–ˆ์ง€๋งŒ ๊ธ์ •์ ์ธ ์š”์†Œ๋„ ๋ฐœ๊ฒฌํ–ˆ๋Š”๋ฐ, ๋ถ€์ƒ ๋‹นํ–ˆ๋˜ ๋™์•ˆ ๋ฌผ๊ตฌ๋‚˜๋ฌด ๊ธฐ๋ณธ๊ธฐ์— ์ง‘์ค‘์„ ํ•˜๋‹ค๋ณด๋‹ˆ ๋ฌผํ‘ธ ์ž์ฒด ์ค‘์‹ฌ์žก๋Š”๊ฑด ๋งค์šฐ ์‰ฝ๊ฒŒ ๋Š๊ปด์กŒ์Šต๋‹ˆ๋‹ค. ์ด์   ์–ด๊นจ ํž˜๋งŒ ๋‹ค์‹œ ๋ณต๊ตฌํ•  ์ฐจ๋ก€๋„ค์š” ๐Ÿ”ฅ

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I was feeling too tired to do pushing movements today. And I already trained pulling yesterday. So I decided to do some windmills instead ๐Ÿคฃโฃ โฃ Havenโ€™t done these in ages and trying to do these on the mat with a lot of friction was quite difficult. Doing these made me reminisce my bboy life back in the day. Maybe I should start practicing again? ๐Ÿค”โฃ โฃ ์˜ค๋Š˜์€ ์–ด๊นจ ์šด๋™ ํ•˜๊ธฐ์—” ์ข€ ๊ทผ์œก์ด ํž˜๋“ค์—ˆ๊ณ  ๋‹น๊ธฐ๊ธฐ ์šด๋™์€ ์–ด์ œ ํ–ˆ์œผ๋‹ˆ.. ์œˆ๋“œ๋ฐ€์„ ๋„์ „ ํ•ด๋ดค์Šต๋‹ˆ๋‹ค ! ๐Ÿคฃโฃ โฃ ์–ธ์ œ ๋งˆ์ง€๋ง‰์œผ๋กœ ํ–ˆ๋˜์ง€ ๊ธฐ์–ต๋„ ์•ˆ๋‚˜๋Š” ์œˆ๋“œ๋ฐ€์ธ๋ฐ ๋งˆ์ฐฐ์ด ์‹ฌํ•œ ๋งคํŠธ์—์„œ ํ•˜๋ ค๋‹ˆ ๋” ์–ด๋ ต๋„ค์š”. (์—ฐ์Šต์šฉ ์žฅํŒ ํ•˜๋‚˜ ์‚ฌ์•ผํ•˜๋‚˜)โฃ ์–ด๋ฆด๋•Œ ์žฌ๋ฐŒ๊ฒŒ ์—ด์‹ฌํžˆ ํ–ˆ๋˜ ๋น„๋ณด์ด ์‹œ์ ˆ์ด ๋– ์˜ฌ๋ผ์„œ ๊ธฐ๋ถ„์ด ์ข‹์•„์กŒ๋„ค์š”. ๋‹ค์‹œ ์—ฐ์Šต์„ ์‹œ์ž‘ํ•ด์•ผํ•˜๋‚˜? ๐Ÿ”ฅ

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Side splits and front lever day.โฃ Did 5 sets of FL eccentrics and 5 sets of FL hold. Did side splits in between sets while resting. I noticed the amount of muscular soreness I get after side splits training has significantly reduced recently. Glad Iโ€™m making some progress ๐Ÿƒ๐Ÿปโ€โ™‚๏ธโฃ โฃ ๋‹ค๋ฆฌ์ฐข๊ธฐ์™€ ํ”„๋ก ํŠธ๋ ˆ๋ฒ„ ํ•˜๋Š”๋‚ . ํ”„๋ก ํŠธ๋ ˆ๋ฒ„ ๋„ค๊ฑฐํ‹ฐ๋ธŒ 5์„ธํŠธ, ํ”„๋ก ํŠธ๋ ˆ๋ฒ„ ๋ฒ„ํ‹ฐ๊ธฐ 5์„ธํŠธ ํ–ˆ์Šต๋‹ˆ๋‹ค. ํœด์‹์‹œ๊ฐ„์—” ๋‹ค๋ฆฌ์ฐข๊ธฐ๋ฅผ ํ•ด์คฌ๋‚ด์š”. ์š”์ฆ˜ ๋Š๋‚€๊ฒŒ ๋‹ค๋ฆฌ์ฐข๊ธฐ ํ›ˆ๋ จ ํ•œ ์ดํ›„ ์ƒ๊ธฐ๋Š” ๊ทผ์œกํ†ต์ด ํ˜„์ €ํ•˜๊ฒŒ ์ค„์—ˆ์Šต๋‹ˆ๋‹ค. ์š”์ฆ˜ ์ญ‰์ญ‰ ๋Š˜๊ณ  ์žˆ์–ด์„œ ๊ธฐ๋ถ„์ด ์ข‹๋„ค์š” ๐Ÿฅฐ

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