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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Exercise is an important part of a healthy lifestyle. Not only does it help you stay in shape, but it also keeps diseases away. In fact, small increases in physical activity can prevent over 100,000 deaths per year, according to a study published in the Journal of American Medical Association Internal Medicine.

There are a variety of physical activities or exercises that you can try, and integrating resistance training exercises into your workout routine will surely help in improving not only your strength, but also your flexibility and balance amongst other things. Here are some compound strength training exercises that you can start with.

1 Pull ups

Pull ups are one of the best overall exercises for your upper body. They are incredibly challenging, but so rewarding at the same time. They can also be modified to suit anyone’s fitness level. For example, someone just starting out can start with ‘Australian pull-ups‘ and slowly increase the angle to become more upright. Beginners can also keep their feet on the floor to help give them that push up, or even make use of resistance bands help them get used to the pull up motion. In order to progress with them, consistency is key and once you find bodyweight pull ups are too easy for you, you can always add weight using a weight belt to make it more challenging and keep progressing.

2 Lateral Raises & Overhead presses

Lateral raises are quite effective in toning your deltoids, and it’s one of the most important exercises you can do to help strengthen your shoulders along with overhead presses. However, beyond they’re aesthetic benefits, they also helps in improving your shoulder health. When done correctly, lateral raises and presses can challenge your shoulders’ stability, which eventually results in a wider range of motion without pain or instability.

To properly do a lateral raise, make sure that you stand tall and that your hips are slightly shifted to the back. Slightly bend your arms and take a neutral grip on your weights. If you do not have weights, exercise bands will work as excellent alternatives. Once you are in position, raise your arms until they are parallel to the ground and pause for a few seconds before lowering your arms. Repeat this movement several times, going slowly to ensure that you feel the tension in your deltoids. Overhead presses involve pressing or pushing dumbells or a barbell overhead in front of your face from your shoulders to above your head. They are perfect for overall shoulder strength and will also help with things like push ups or handstands.

3 Push-ups and its Variations

If there’s one reason that trainers recommend push-ups, it is because this is an effective full body exercise that engages your chest muscles, shoulders, triceps, biceps, and upper back muscles and even your core. To make sure that you have a proper pushup form, you’ll need to use your core, hip, and glute muscles, too. Doing push-ups regularly helps in building strength and conditioning.

To properly perform a push-up, you need to start from a high plank position, making sure that your core (glutes, back, chest) is fully engaged and that your back is flat. Your palms must be flat on the floor, with your fingers pointing forward. Once you have the correct position locked in, slowly lower your body towards the floor, making sure that your head, torso, and spine are all aligned and that your lower body doesn’t sag. Push yourself back up from the floor. Repeat this movement 10 times if you’re just starting out. To make it more challenging, you can then move to some variations of pushups or even weighted or incline push ups.

4 Squats and its Variations

Studies show that squats are among the most effective exercises when it comes to enhancing athletic performance. Not only does it help in strengthening your leg muscles, but it also promotes weight loss, flexibility and range of motion. It is also highly functional as this movement is performed while doing daily activities, such as picking up heavy loads.

Properly performing squats is essential so as to avoid any risk of injury. As such, start with your feet slightly wider than your shoulders and your toes pointing forward. Your core should be engaged, with your chest pushed forward. From this starting position, inhale slowly as you start bending your knees and pushing your hips backward. Imagine yourself sitting on a chair as you do this. Keep your back straight and your chest out. Lower your body until your thighs are at least parallel to the floor. Exhale as you move back up to the starting position.

These are very basic yet important strength training exercises that can be integrated into your workout routine. Not only will these exercises help you lose weight, but they will also help you build your muscles and strength. Most importantly, mastering these exercises can help you prepare for more advanced strength training exercises.

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Sit back and take a virtual ride with me as I skate to the gym, and of course some bits of my gym session, which I was a little tired for. Bleh

If you’re looking to get an Evolve board in South Africa, click here Shop Evolve! Use CODE: Evolve x Nishal for R750 off your purchase

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Most people understand that regular exercise is important for your overall health. Maybe you even consider yourself to be a fitness buff. But, if you don’t have access to a gym and you live in a smaller space, you might find it difficult to get in the workouts you really want. Or, maybe you’ve stopped exercising altogether because of your cramped quarters. 

The pandemic caused more people to work out from home than ever before. Since so many gyms across the country closed down for some time, people who wanted to stay fit and healthy were required to get creative with their exercise routines. You can do that, too, no matter how small your living space is. Not sure how to get started or make it work? We’ve got you covered. 

Motivate Yourself

Again, most people recognize that exercise is important and a great way to maintain your health. But, when you live in a small space it’s easy to use that as an excuse to avoid working out. Sometimes, it takes a little extra motivation to get you started or to force you to think creatively. 

With that in mind, here are some of the biggest benefits you’ll gain from regular exercise: 

• Improved mood/more happiness
• Stronger muscles and bones
• Boosted energy levels
• Reduced risk of chronic illnesses
• Better skin health
• Improved memory
• Better sleep quality

As you can see, exercise has so much more to offer than weight loss. While that’s certainly a perk if you want it to be, it should never be the sole reason you want to work out. Once you understand just how much of a positive impact exercising can have on your life, you’ll be more motivated to find the space for it. Thankfully, finding that space is easier than you might think. 

Downsizing and Decluttering

If you live in a small space, one of the best ways to make more room is to declutter. That includes getting rid of things you no longer need, rather than just picking them up and shoving them into a closet. There are multiple benefits of a decluttered home, including reduced stress and boosted productivity. You’ll also feel more in control and ready to take charge of your space. 

When it comes to bigger pieces, like furniture, you can make the most of your space by only keeping what you absolutely need (or love!), and making swaps for more practical pieces. Getting rid of large sofas, extra chairs, or anything that doesn’t have a practical purpose in your layout can also make a big difference. 

If you don’t want to get rid of anything, consider rearranging your furniture and other items in a way that provides you with the most space. The last thing you want is to accidentally knock something over while you’re doing a HIIT routine, or tripping and falling over something that’s in the way of your movements. A functional home is also a safe home. 

Make the Most of Home Routines

Finally, don’t be afraid to get creative when it comes to working out in small spaces. You might not have a full gym at your disposal, but it doesn’t mean you can’t get in great routines from the comfort of your own home. 

First, understand that certain types of workouts simply work better for small spaces than others. For example, things like Pilates and yoga can be done from almost anywhere. They don’t require any big machines and are extremely quiet. If you’re living in an apartment or shared space, you won’t bother your neighbors when doing your morning workout.

However, if you want to do something a bit more intense or something that will help with strength training, there are bodyweight exercises you can do at home that will improve your cardiovascular health while building muscle, a few basic ones may include: 

• Squats
• Lunges/reverse lunges
• Push ups
• Mountain climbers
• Side leg raises
• Sit-ups
• Oblique crunches

The list goes on, and that’s extremely beneficial for people working out at home. You can put together your own exercise routine to keep things fresh and fun. Find out which exercises work best for you and which ones you enjoy doing, and create a “circuit” that you can do in your living room or bedroom. 

Because home workouts have become so popular, you can also take advantage of free YouTube channels with full workout videos, or invest in an online program that will guide you through different routines designed for small spaces. 

Exercise is important for everyone. Don’t let your lack of space keep you from working out regularly. With a little bit of creativity, you can stay fit, healthy, and reap the benefits of regular exercise without ever having to set foot in a gym again. 

Author bio

Dan Matthews is a writer, content consultant, and conservationist. While Dan writes on a variety of topics, he loves to focus on the topics that help our minds and bodies as well as looking inward on mankind that help to make the surrounding world a better place to reside. When Dan isn’t working on new content, you can find him with a coffee cup in one hand and searching for new music in the other.

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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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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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Staying fit and healthy is best accomplished by continuously pushing your body to work hard. As you become more experienced in your given form of training and mastery starts to kick in, you’ll naturally look for ways to push your limits. A weighted vest can be a terrific tool for achieving this goal. 

This article looks at the ins and outs of weighted vest training, and seeks to arm you with the knowledge you need to effectively integrate a weight vest into your workouts.

The basic idea of a weighted vest

Adding weight to your exercises isn’t new. In fact, it utilities a core principle of exercise training known as progressive overload. The basic idea behind overload is that your body adapts when you make it work harder than it usually does. You overload your body by running faster or for longer, doing more reps, or lifting heavier weights.

Eventually your body adapts to this overload. So you overload it some more. This progressive increase in stress placed on your body results in physiological changes such as increased muscle size, strength and endurance, greater aerobic capacity, and reduced body fat.

And so it goes when working out with a weight vest.

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Ran with a weighted vest yesterday; the first time in a long time. Not my favourite thing to do (read: I’m not a fan!). However, occasionally doing things you dislike but know will make you better/stronger/faster/smarter in the long run proves just how much mental resilience and fortitude you actually have. And yes, of course some days it takes a little more effort to muster up the courage (especially in the uncertain times we now face), but if you challenge yourself, even if it’s in a small way, I guarantee you won’t regret it. Take the first step, the rest get easier. Always push the boundaries; complacency is stifling. . . . #run #morelikeajog #jog #weightvest #getoutside #rogue #roguefitness #fitchicks #fitness #crossfit #CF #workhard #hardwork #ottcity #Ottawa

A post shared by Rose LaBreche (@roselabreche) on Apr 28, 2020 at 4:36am PDT

Exercising with additional weight strapped to your body is considerably more difficult than working out with just your own body weight. The additional weight overloads your muscles and forces your heart and lungs to work harder than they do when only having to carry your bodyweight. In response, your muscles grow bigger and stronger and your heart and lungs work more effectively. You are now a fitter, stronger, faster, and overall healthier version of yourself. 

At least that’s the theory. Does it work in practice?

Does training with a weighted vest actually work?

Thankfully, we don’t need recent or specific scientific studies to tell us whether weighted vests help you build muscle or burn calories. Basic exercise training principles tell us that the answer to those questions is ‘yes’.

If you wear a weight vest and do body weight exercises like pull ups, push ups and dips, you will stimulate gains in muscular size and strength more rapidly than if you train without a weight vest on. Weight is weight. Your muscles adapt their size and strength when they contract against resistance, and extra weight creates extra resistance. It’s the same reason that weightlifting makes you bigger and stronger.

Similarly, if you walk, jog, or run while wearing a weighted vest your body has to make changes to accommodate that. Your heart has to work harder and pump more blood to the muscles supporting the extra weight. Your lungs have to breathe more rapidly to oxygenate the greater volume of blood being pumped by said heart. All of this requires energy. All of this burns calories and helps you lose weight.

Alternatively, you may be looking at incorporating a weight vest in order to perform some particular sport or skill more effectively. For example, you may be aiming to run faster or jump higher in order to be a better, more competitive athlete. 

For this we do need to look at the research because it’s not obvious whether a vest will help you improve in these physical feats.

What does the research say?

While there are studies that have found that training with a weighted vest may not be better for improving performance compared to training without one, there is a considerable body of research showing it can produce substantial benefits. For example, a study on the effects of wearing a weight vest for 50m sprint training found that loads of 8% – 20% of body mass produced substantial improvements in acceleration and max speed over the length of the sprint. 

Similarly, research published in the Journal of Science and Medicine in Sport found that warming up by jogging with a weighted vest helped competitive endurance runners improve their performance by reducing leg stiffness and running economy.

Another study examined the effects of integrating weighted plyometric drills into the normal strength training program of collegiate football players. The researchers found that the players who did plyometric drills while wearing a weight vest (as well as their conventional weight training) showed the greatest strength improvements, as measured by the bench press, half squat, power clean, and military press.

So, although there is some mixed research in there, basic principles of exercise physiology and the weight of scientific evidence clearly show the value that can be gained from including a weight vest in your workouts. But before you go out and buy yourself a brand new vest, it’s worth understanding the pros and cons that come with this training tool.

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Intensifica tus sesiones de cardio con nuestros chalecos dinámicos de pesas removibles. Tu decides cuanto peso añadir de acuerdo a tu nivel y objetivos! . . . #level_peru#training#hardwork#entrenamiento#entrenaencasa#running#crossfit#entrenamientofuncional#calistenia#calisthenic#calisthenicsworldwide#caliathenicsaroundtheworld#bodyweigthtraining#bodyweightworkout#calisthenicsequipment#workouteverywhere#streetworkout#premiumquality#premiumbrand#wristwraps#weightvest#hometraining#workoutequipments#workoutathome

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The pros and cons of weighted vests

Purchasing a weight vest can be a great investment as long as you properly understand the benefits and costs, and use the vest in the most safe and effective way.

Let’s go through the pros:

1. Weight vests distribute weight evenly across your body

This makes the weight easier to balance, and reduces the likelihood of injuring yourself. Also, because you’re wearing the weight on your body rather than holding it (such as with most other free weights), weight vests leave your hands free to do a broad range of traditional and more functional strength exercises. 

2. Weighted vests allow incremental adjustments in weight

Most vests come with removable 1 – 2.5 lb individual weights. This allows you to add and subtract weights in small increments, which is the foundation of progressive overload and will ensure you can make continuous gains in strength and endurance. 

3. Training with a weight vest can be convenient and economical

As you can easily transport weight vests (more so than a barbell or dumbbells, for example), you can train with them whenever and wherever.

Also, if cleverly purchased, a weight vest can last you a lifetime and will eliminate the need for other expensive pieces of exercise equipment.

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Heavy duty Hänga i en arm med viktväst gick tydligen det med Imorgon är det dags igen! @bjarnefeldtphotography @beardandtattoos_

A post shared by NjieAction Run ambassadör (@johansjolin) on Jun 12, 2020 at 3:20am PDT

Lets now take a look at some of the cons:

1. Weight vests can be overly expensive

The flip side to the above pro is that vests can get very pricey, especially for the heavier weights. And, in order to avoid the next pitfall, you’ll actually need to get yourself a relatively heavy vest.

2. They can “run out” of weight quickly

If you don’t purchase your weight vest wisely, then you may find the resistance becomes too easy too quickly. For example, you may see a weight vest that can be adjusted from 1 lb – 20 lbs and another that can adjust from 1 lb – 40 lbs for twice the price. You think that the 20 lb vest will be appropriate for your calisthenics training because you’re still challenged by just your body weight.

However, if you stick with your training and regularly incorporate your weight vest into it, you’ll eventually find that 20 lbs no longer challenges you. If you want to keep making progress, you’ll have to buy another, heavier vest. Not ideal.

3. Heavy vests can be uncomfortable

This discomfort is often particularly noticeable around the shoulders where the straps can rub. Moreover, having heavy weight tightly strapped to your torso can feel extremely restrictive. In extreme cases, this can produce a sense of breathlessness or even panic, especially in less experienced people.

Now that you have a clear understanding of the advantages and disadvantages of using a  weight vest, let’s look at some basic principles to keep in mind when incorporating one into your workouts. 

How to go about a weight vest workout

The first principle is one you may not want to hear: Don’t use a weight vest if you’re a beginner. A certain level of mastery over your given training is required before it’s safe to add weight to it.

Work on getting the basic technique of your training correct (calisthenics, plyometrics, running, whatever) before throwing on a vest. If you need some equipment to get started with them, places like WickedFlex provide good quality equipment and dumbbells.

The next important principle is
to start light. Begin with 5% of your body weight, especially if you’re going to use the weight for high intensity cardio exercises like sprinting or jumping. Weight can alter your bio mechanics, such as stride length, balance, cadence, etc. Starting light and then building up to 20% or more of your body weight will ensure your body can adapt slowly and properly.

The final principle is, watch your heart rate and back off if your workout starts feeling overly intense. Having a weight vest strapped to your body greatly increases the amount of work that your respiratory muscles need to do in order to breathe deeply and get oxygen into your blood. Naturally, your heart rate will spike. This can be dangerous if your HR gets too high and you’re not used to it. 

Ultimately, as long as you take a planned, measured, and gradual approach, you should reap plenty of benefits from weighted vest training.

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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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I’m usually pretty good with keeping a pokerface while working out, except when I’m doing this one ⁣ ⁣ Do you have an exercise that is hard for you to keep pokerface? ⁣leave a comment below ⁣ ⁣ 운동 할때 포커페이스 잘 유지하는 편인데 이 운동 만큼은 표정 관리가 안됩니다 ⁣ ⁣ 여러분도 표정 관리가 안되는 본인만의 운동이 있나요?

A post shared by Dan Jeong / 댄정 (@danjeongg) on Apr 28, 2020 at 9:10pm PDT

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I’ve been doing a lot of mixed grip chin up as my main workout these days. ⁣ ⁣ But In order to get more specificity, I decided to implement the assisted one arm chin up again. Felt solid.⁣ ⁣ Did 7 sets of singles followed by additional 5 sets of mixed grip chin up. ⁣ ⁣ Finished the workout doing some weighted inverted rows ⁣ ⁣ Using @baseblocks⁣ PROMO – DAN to get 10% off⁣ ⁣ 한팔 친업 메인 운동으로 요즘 믹스드 그립 친업 위주로 하고 있었습니다.⁣ ⁣ 기본기가 좀 다져진 느낌이 들어 이젠 한팔 친업과 좀 더 유사한 동작인 원판 보조 한팔 친업 훈련을 다시 들어갔네요. 오랜만에 했는데도 할만 했습니다.⁣ ⁣ 1회씩 7세트 후 믹스드 그립 친업 5세트로 한팔 친업 운동 완료.⁣ ⁣ 마지막엔 중량 인버티드 로우로 근육 불태우기 ⁣ ⁣ 운동기구는 @baseblocks⁣ 프로모 코드 DAN 입력 하면 10% 할인 가능해요

A post shared by Dan Jeong / 댄정 (@danjeongg) on Apr 30, 2020 at 8:05pm PDT

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Haven’t done stalders in 2 months because I’ve been focusing on improving my handstand push ups and one arm handstand. Time to restart training. ⁣ ⁣ 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 ! ⁣ ⁣ 최근에 물구나무 푸시업과 한팔 물구나무에 집중 하다 보니 스털더 프레스를 거의 두달 만에 해보네요. 이제 다시 훈련 시작하려고 합니다.⁣ ⁣ 확실히 힘이 약해진게 느껴지긴 하는데 복구는 금방 할거 같네요. 지금 한팔 물구나무서기로 인한 손목에 통증이 있어서 패럴렛을 잡고 하고 있습니다. 요즘 한팔 물구나무 피드가 안올라오는 이유가 통증 때매 훈련을 못해서 그렇네요

A post shared by Dan Jeong / 댄정 (@danjeongg) on Apr 26, 2020 at 7:59pm PDT

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Stretching workout with the new BaseBar made by @baseblocks ⁣ ⁣ Really didn’t feel like stretching during winter season, but now that the weather is getting nicer, it’s about time to regain some lost flexibility ⁣ ⁣ If you are interested in purchasing any products made by @baseblocks, you can use the promo code DAN to get extra discount ⁣ ⁣ 베이스블락스의 새로운 운동 기구인 BaseBar 를 이용해서 스트레칭을 해보았습니다. 높이 조절이 되는 신기한 장비에요.⁣ ⁣ 겨울엔 스트레칭을 아예 안하다가 요즘 날씨가 풀리면서 스트레칭 한지 2주차네요. 잠시 잃어버렸던 유연성을 다시 복구 하려고 합니다. ⁣ ⁣ 맨몸운동 장비 제조 업체인 @baseblocks 의 제품 사실때 제 프로모 코드 DAN 이라고 입력 하면 추가 할인 받을수 있답니다 ! 미국 배대지 이용 하면 배송비도 더 저렴해져요

A post shared by Dan Jeong / 댄정 (@danjeongg) on Apr 27, 2020 at 8:19pm PDT

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Handstand push ups and mixed grip chin up superset. 5 sets then almost puked myself ⁣ ⁣ I’m trying to get good with handstand push ups in varied circumstances. A lot of times we are trying these movements in “perfect conditions” such as long rests and low heart rate. ⁣ ⁣ But I’m currently training my mind to focus even when I’m super fatigued and my heart rate is going through the roof. Good session overall.⁣ ⁣ 물구나무푸시업 + 믹스 그립 친업 슈퍼세트 5세트 하고 약간 속이 메스꺼웠네요 ⁣ ⁣ 보통 물푸 같은 동작 연습 할때 정말 완벽한 조건에서 하려는 경우가 많습니다. 심박수 안정되있고 휴식도 적당히 취하는 등등. ⁣ ⁣ 지금은 몸이 매우 힘든 상태에서도 정신줄 놓지 않는 멘탈 트레이닝 중입니다. 심장이 터질거 같지만 계속 되는 물구나무 푸시업. 어려웠지만 재밌는 세션 이었습니다

A post shared by Dan Jeong / 댄정 (@danjeongg) on Apr 15, 2020 at 10:54pm PDT

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4⃣ seconds!⁣ 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 ⁣ ⁣ 4초! 그리고 버티고 나서 기쁨의 발악⁣ 한 2주에 한번 1.5 초 정도 기록 갱신이 되는듯 합니다. 이대로만 간다면 한 20년 뒤엔 10분 한팔 물구나무 가능 하겠군요

A post shared by Dan Jeong / 댄정 (@danjeongg) on Apr 3, 2020 at 8:31pm PDT

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Planche in 2 different angles. Didn’t feel strong at this position today, hence you can see that my hips are a bit high. Tried my best though! ⁣ ⁣ 오늘의 플란체 트레이닝. 두가지 앵글로 찍어보았는데 이 자세에서 오늘은 힘이 잘 안먹는 느낌이라 골반이 살짝 높네요. 오늘은 이게 베스트

A post shared by Dan Jeong / 댄정 (@danjeongg) on Apr 13, 2020 at 7:04pm PDT

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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. ⁣ ⁣ I believe handstand push up in general is very safe to perform, but I was experimenting with different technique back then, which my body wasn’t adapt for.⁣ ⁣ 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. ⁣ ⁣ 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 ⁣ ⁣ 첫번째 영상 : 8개월 전 마지막으로 한 물구나무 푸시업 세션. 이 세션때 제 극상근이 ㅃㅃ2를 외치며 파열이 되었습니다. 개인적으론 물푸 자체는 매우 안전한 운동이라고 생각하는데 이 당시에 물푸를 테크닉 적으로 큰 변화를 너무 빨리 주다보니 몸이 적응을 못해서 부상이 일어난듯 합니다. ⁣ ⁣ 두번째 영상 : 8개월만에 처음으로 한 물구나무 푸시업. 부상이후 8개월 동안 무릎 대고 하는 푸시업도 못할 정도로 운동에 지장이 있었는데 오늘 드디어 물푸 하나를 통증없이 성공했습니다. 제가 가장 좋아했던 운동이니 만큼 기분이 매우 좋았습니다. ⁣ ⁣ 8개월 동안 훈련은 못했지만 긍정적인 요소도 발견했는데, 부상 당했던 동안 물구나무 기본기에 집중을 하다보니 물푸 자체 중심잡는건 매우 쉽게 느껴졌습니다. 이젠 어깨 힘만 다시 복구할 차례네요

A post shared by Dan Jeong / 댄정 (@danjeongg) on Mar 2, 2020 at 9:59pm PST

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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 ⁣ ⁣ Haven’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? ⁣ ⁣ 오늘은 어깨 운동 하기엔 좀 근육이 힘들었고 당기기 운동은 어제 했으니.. 윈드밀을 도전 해봤습니다 ! ⁣ ⁣ 언제 마지막으로 했던지 기억도 안나는 윈드밀인데 마찰이 심한 매트에서 하려니 더 어렵네요. (연습용 장판 하나 사야하나)⁣ 어릴때 재밌게 열심히 했던 비보이 시절이 떠올라서 기분이 좋아졌네요. 다시 연습을 시작해야하나?

A post shared by Dan Jeong / 댄정 (@danjeongg) on Mar 10, 2020 at 6:51pm PDT

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Planche.is.coming.back.⁣ Quick planche training tip : go to the bathroom right before your attempt and make yourself lighter⁣ ⁣ 플란체 복구중…!⁣ 플란체 하는 팁이 있다면 훈련 직전에 화장실 갔다오세요. 많이 비우고 올수록 좋음

A post shared by Dan Jeong / 댄정 (@danjeongg) on Mar 16, 2020 at 7:57pm PDT

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Side splits and front lever day.⁣ 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 I’m making some progress ⁣ ⁣ 다리찢기와 프론트레버 하는날. 프론트레버 네거티브 5세트, 프론트레버 버티기 5세트 했습니다. 휴식시간엔 다리찢기를 해줬내요. 요즘 느낀게 다리찢기 훈련 한 이후 생기는 근육통이 현저하게 줄었습니다. 요즘 쭉쭉 늘고 있어서 기분이 좋네요

A post shared by Dan Jeong / 댄정 (@danjeongg) on Aug 1, 2019 at 6:30pm PDT

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Eduardo Orihuela is a strength and mobility coach helping everyday people fit fitness into their lives. He gives a whole lot of tips on various stretches, calisthenics/bodyweight exercises and holds, as well as many movement exercises. His videos are nice and simple to follow and understand and he breaks down each movement and progression.

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FRONT LEVER TUTORIAL . . Follow @eorihuela Follow @gmbfitness . . Posted @withrepost • @gmbfitness WANT TO FRONT LEVER?! – You’ll want to be really good or at least familiar with the Pull-Up Prep and Straight Arm Pull Down before starting Front Lever work. Once these movements feel good, try out the following progessions demonstrated by GMB Trainer Eduardo @eorihuela – Pull up Prep/Pull Down: Pull ears away from shoulder and pull the rings down. Keep your legs together. It looks like the legs are dangling but they’re still active. From those two, you’ll learn how to engage your Posterior chain (everything in your back) to have a strong foundation for your Front Lever. – For the rest of these progressions, you’ll want to maintain straight arms, tension, and build your static holds with Negatives. Start by pulling up or Piking up to an Inverted Hang. From here slowly lower while maintaining your scapular depression and retraction (shoulders down and back). – 1. Tucked (knees to chest) 2. Advanced Tucked (hips extend more) 3. Straddle (hips extended/legs straight/legs apart) 4. Front Lever – Quick Tip: If you’re having difficulty bridging the gap between these progressions try pausing the movements where you’re weakest. For example) from the Inverted Hang lower 3 seconds to horizontal then hold 3 seconds then take 3 seconds to reach the Dead Hang for a total of 9-10 seconds of tension. The slower you are able to do with this movement the greater progress you will see. You can also build more time under tension performing 2-3 reps consecutively . . . . . . #gmbfitness #gmbtrainer #strongfirst #goldmedalbodies #frontlever #frontleverprogressions #frontlevertutorial #gymnasticsrings #howto #gymnastics #calesthenics #bodyweight #bodyweightworkout #bodyweighttraining #bodylever #bodyweightexercises #corestrength #crossfit #climbingtraining #crossfitgymnastics #physicalautonomy #physicalfreedom #allaroundfitness

A post shared by Eduardo Orihuela (@eorihuela) on Oct 3, 2019 at 9:30am PDT

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TUCK PLANCHE TIPS (SOUND ON ) – A lot of people find difficulty lifting their feet off of the floor to Tuck Planche. It’s a difficult movement and It’s definitely not something you want to just jump into. Jump into in the sense of you don’t want to advance too soon but also you don’t want to rely on jumping with your lower body to Tuck Planche. It all comes from leaning forward more. You’ll need a good amount of flexibility in the wrists and strength in the shoulders and midsection to do this. – To make it easier on your wrists you can use Parallettes. Training on the Parallettes allows you to practice arm balances with your hands in a closed fist position, holding on to something. By changing the angle of the load on the wrist, you can begin practicing skills and finding your balance. – Tuck Planche: Start in the squat with your feet and knees together. Round your upper back, keep butt low, lean as far forward as you can until your feet are nice and light. Naturally your feet will want to float. If you don’t get this feeling, continue leaning forward and make sure that your arms are straight and scapula is protracted. – Advanced Tuck Planche: Continue leaning forward, Round your upper back, keep butt low, lean as far forward as you can until your feet are nice and light to lift your toes, then bring your knees closer to the floor while keeping your back round and hips low. Your upper half will need to lean further forward to extend your bottom half. – Quick Tip: 1. Work the movements and do not rush the process. Understand your protraction and forward lean as you perform your progressions. 2. Build your strength with other exercises like Forward Lean Push Ups, and Front Levers. 3. Work your wrist flexibility! . . . . . #gmbfitness #gmbtrainer #strongfirst #goldmedalbodies #bodyweight #bodyweighttraining #calesthenics #bodyweightworkout #notyoga #yoga #crossfit #gymnastics #handbalance #handbalancing #crossfitgymnastics #corestrength #homeworkout #hometraining #yoga #handbalance #exerciseathome #straddleplanche #planche #tuckplanche #planchelean #howto #physicalfreedom #allaroundfitness #physicalautonomy

A post shared by Eduardo Orihuela (@eorihuela) on Oct 22, 2019 at 12:17pm PDT

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Posted @withrepost • @gmbfitness BRIDGE TUTORIAL – When it comes to stretching you want to work at a level that you can still breathe and smile through. There’s no need to force a stretch, if anything it’s counterintuitive. You’ll actually get tighter and sore if it hurts, so it’s somewhat frustrating but you have to be patient and work at a level that stretches but doesn’t hurt. – A good way to relax into the stretch is by breathing. Inhale deeply, hold your breathe a bit, and then exhale like your fogging up a mirror and relax into the stretch. You’ll feel instantly lighter and gain some range in the stretch if you just relax. Exhale with a nice big smile. – Here are some words and progressions demonstrated by GMB Trainer Eduardo @eorihuela – “After 8 years of wrestling and neglecting to stretch specifically my upper body, my chest, upper back, and shoulders were all tight. I made it a goal to be able to Bridge without feeling pressure in my lower back and experimented with training programs – one of which being the GMB Focused Flexibility Bridge Program and the other the GMB Integral Strength Program. You learn breathing and contraction techniques to help you relax into the stretch in various positions like Cat Cow variations and Bridge Progressions.” – Give the progressions above a go and see how it feels! – Quick tips: 1. Relax your glutes in the positions 2. Distribute the stretch throughout your back. Avoid pressure to the lower back 3. In the press up, have your shoulders above your hands. If this is difficult regress the movement by bending the arms or elevating the legs. 4. Stick with the variations you can handle. Skipping ahead will make things extremely difficult and possibly cause injury. 5. Remember to breathe and smile . . . . . . #gmbfitness #gmbtrainer #goldmedalbodies #bodyweight #bodyweighttraining #calesthenics #bodyweightworkout #homeworkout #homeexercises #exerciseathome #mobility #exerciseanywhere #yoga #gymnastics #martialarts #crossfit #capoeria #bridge #yogawheel #flexibility #flexible #yoga #gymnasticsbridge #thoracicmobility #allaroundfitness #physicalautonomy #physicalfreedom #physicaldevelopment #physicalfitness

A post shared by Eduardo Orihuela (@eorihuela) on Nov 21, 2019 at 7:49am PST

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WANT TO LEARN THE HUMAN FLAG? – The Human Flag is a combination of pushing, pulling, and anti-rotation contraction. The top hand is pulling while the bottom hand is pushing. You can use two horizontal bars like I’m using here, or you can use a pole. I find two bars like the Rogue Fitness attachment that I’m using here much more comfortable and easier to perform. – If you have a Heavy Turkish Get Up (more than half bodyweight) and Front Lever, you’ll have the scapular strength, straight arm strength, core strength, pushing and pulling strength, and body control for the Human Flag. Before attempting to do these though, seek out a coach near you or online to check out your technique. – Now I’m not saying this is the only way and I’m definitely not saying that you NEED a heavy TGU or Front Lever to Human Flag. I’m just saying, it’s going to make your progress a whole lot easier and safer while simultaneously improving your Front Lever and Get Up which have amazing carryover to numerous skills and activities. – Why the TGU? 1. Promotes shoulder stability, mobility, hypertrophy, and strength 2. Develops body and spatial awareness 3. Improves grip, core, and pushing strength 4. Huge carryover to sports, lifts, and daily life 5. Intro to Straight Arm work – Why the Front Lever? 1. Coordination of various muscles 2. Improves core, grip, and pulling strength 3. Improves body control 4. Huge carryover to sports and skills 5. Huge improvement in straight arm work- And of course, many more reasons! But the idea remains the same. If you can Front Lever and TGU Heavy the carryover to sports is fantastic as well as being able Human Flag by default.

A post shared by Eduardo Orihuela (@eorihuela) on Dec 2, 2019 at 8:17am PST

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WANT TO HOLLOW BACK PRESS? – The Hollow Back Press is a combination of the Handstand Push Up and Bent Arm Planche. The move looks really cool and takes some practice even if you have the strength, flexibility, and balance. I actually learned this by accident – I was going through the @gmbfitness Parallettes 2 program and did a lot of Handstand Push Ups and Arm Levers. Then one day I saw some some guy on Instagram do it and I tried it. I failed for the first week or so but eventually learned to do it. It was mostly learning the pattern of the movement to fill in the gap between the vertical and horizontal position and hand placement. – 1. Don’t try to skip ahead. Make sure your wrist flexibility is very good as the move requires a greater forward lean. 2. Eventually you’ll need a Handstand to do this. Develop good balance in the HS while building your base strength and flexibility. No matter how strong you are, if you can’t balance the HS, it’ll be extremely hard to progress. 3. Work on other strength first. Exercises like Forward Lean Push ups, Military Press, Inverted Presses can be made infinitely harder and translate to more than just one skill. Use exercises like those to build strength. 4. Work longer on negatives. Bridge the gap by working the descent of the motion and holding the bottom of the position. As you get stronger you can press up with a Straddle . . . . . . #gmbfitness #gmbtrainer #goldmedalbodies #strongfirst #flexiblesteel #bodyweight #bodyweighttraining #bodyweightworkout #bodyweightexercises #bodyweightfitness #calesthenics #kettlebellexercises #crossfit #crossfitgymnastics #gymnastics #physicalautonomy #physicalfreedom #physicalstrength #physicaldevelopment #physicalfitness #allaroundfitness

A post shared by Eduardo Orihuela (@eorihuela) on Nov 26, 2019 at 10:06am PST

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L-SIT (SOUND ON ) – The L-Sit is such a cool movement that can get you strong for a variety of skills and activities like Straddle Press Handstand or even rock climbing. Even “bad” or “incorrect” forms of this is still difficult bc of the hard flexion your abs and hip flexors have to do. But if you want to progress this skill to more advanced bodyweight exercises, here’s what you should follow: – 1. Tall posture: Make sure that your shoulders are away from your ears. 2. Elbow pits forward: This might cramp up your triceps but fight for this as this will strengthen your arms and help you with straight arm work. 3. Lift knees to chest: This is where the balance and core really lights up. Make sure you’re able to keep steps 1-3 as you lift feet from floor. If you need to, just keep your toes on the floor for now. 4. Gradually extend and straighten: Make sure you’re able to keep your posture as you extend your legs. If you’re not at this level yet, no problem! This takes time, and you can speed up your progress by improving your all around strength and hamstring flexibility . . . . . . #gmbfitness #gmbtrainer #strongfirst #bodyweight #bodyweighttraining #bodyweightworkout #homeworkout #homeworkout #calesthenics #hometraining #homeexercises #exerciseathome #gymnastics #crossfit #crossfitgymnastics #martialarts #corestrength #flexibility #lsit #mobility #movement #strength #trainanywhere #physicalautonomy #physicalfreedom #handbalance #yoga #howto #parallettes #allaroundfitness #hometraining

A post shared by Eduardo Orihuela (@eorihuela) on Nov 19, 2019 at 12:41pm PST

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PANCAKE – The Pancake is a great demonstration of flexibility in the hips, hamstrings, back, and adductors and extremely useful for advanced bodyweight exercises that involve a straddle such as Straddle Planche, Straddle Press, Straddle Front Lever, etc. The following are modifications to the Pancake and can also be applied to the Middle Split. Start on an elevated surface like a couch, bench, or chair with your legs bent and chest open. Pulse in and out of the movement and place your hands in a position that feels good for you. – When it comes to stretching you want to work at a level that you can still breathe and smile through. There’s no need to force a stretch, if anything it’s counterintuitive. You’ll actually get tighter and sore if it hurts, so it’s somewhat frustrating but you have to be patient and work at a level that stretches but doesn’t hurt. – A good way to relax into the stretch is by breathing. Inhale deeply then exhale like your fogging up a mirror and relax into the stretch. You’ll feel instantly lighter and gain some range in the stretch if you just relax. – Here you’ll see two ways you can place your hands: 1. Behind your head (without cranking your neck) 2. With a weight. Could be a barbell, kettlebell, weight plate, etc. Quick Tips: 1. Stay consistent – Skills, whether its strength, flexibility, or body awareness requires consistency, persistence, and patience 2. Be mindful – Skipping ahead just makes the process take longer 3. Be OK with sucking at first. Skills will be hard for a VERY long time. Regress if you have to . . . . . . #gmbfitness #gmb #gmbtrainer #goldmedalbodies #bodyweight #bodyweighttraining #middlesplit #sidesplit #bodyweightworkout #bodyweightexercise #bodyweightexercises #calesthenics #stretching #stretchingexercises #stretchingroutine #stretchingtips #allaroundfitness #flexibility #yoga #gymnastics #crossfit #stretches #crossfitgymnastics #flexiblesteel #strongfirst #physicalautonomy #physicalfreedom

A post shared by Eduardo Orihuela (@eorihuela) on Nov 18, 2019 at 11:19am PST

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BUILD A HOME GYM – I personally prefer training at home. I control my music, I do chores or work while I rest, I can shower then take a nap, I save time and money, etc etc. I’m not saying you need or should train at home, but I wanted to make this video bc I always get questions about my parallettes and pull up bar. – Everything in the video cost me less than $30. – Parallettes: Homeade out of PVC = $20-$30. If you want to make your own you can google “GMB DIY Parallettes” for instructions and recommendations. – Pull up Bar: This was my first and only door frame pull up bar. I bought it at a nearby sports authority when I was 16. $25 and it came built. – Suspension Bar: This is actually two pieces of equipment. 1. Dowel Rod: $5 2. Straps: $5 I bought both of these at Home Depot and the straps support 500lbs. They’re literally the same as gymnastics rings straps (and can hold gymnastics rings if your pair break) – You can go real fancy too if you’d like. My point is, you don’t have to. However, depending on what you’re doing and what you’re using it for, it might be worth it to spend the extra money on better equipment. All of my bodyweight stuff is cheap but my kettlebells are ~$2 (including shipping) per pound. I like quality kettlebells bc the handle friction is very important for me and safer when performing ballistic movements. The last thing you want is a slippery handle when you’re performing kettlebell snatches. I bought my kettlebells from Rogue and have one 12KG, 16KG, 20KG, and one 24KG at home. At the gym I have one from 12KG-48KG in 4KG jumps.

A post shared by Eduardo Orihuela (@eorihuela) on Nov 13, 2019 at 2:21pm PST

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PULL UP/FRONT LEVER PREP – Whether you’re trying to get your first pull up, first one arm pull up, or first Front Lever you’ll want to add this into your arsenal to develop scapular control. I learned this movement from Ryan @ryhurst in the Front Lever YT video and started practicing more while shooting for the awesome new @gmbfitness program coming out! – The goal here is to teach your body to pull your shoulders down while your arms are completely straight. I like to think of this as a straight arm pull down with your lower body dangling and relaxed. You kind of look like a hanging zombie. – Don’t to hyperextend your neck, but initiate the movement with scapular depression. Keep your arms straight and pull your body back. If your thoracic is tight, you’ll feel a nice stretch as you extend. Open your hips and aim to pull as far as you can with control mimicking a loose Front Lever Pull – Quick Tip: Work at your level! No need to force yourself to go higher if you’re adding momentum. The idea here is total body control. . . . . . . #gmbfitness #gmbtrainer #goldmedalbodies #strongfirst #bodyweight #bodyweighttraining #bodyweightworkout #bodyweightfitness #calesthenics #pullupprep #frontlever #frontleverraises #allaroundfitness #crossfit #gtmnastics #crossfitgymnastics #mobility #physicalautonomy #physicalfreedom #physicaldevelopment #physicalfitness

A post shared by Eduardo Orihuela (@eorihuela) on Nov 12, 2019 at 9:02am PST

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HANDSTAND PUSH UP TUTORIAL – When you’re first learning to HSPU, you should be practicing several things: 1. How to balance on your hands with easier poses like Crow or Headstand. 2. Core exercises to engage the core and get you into the right position like Dead Bugs and Glute Bridges. 3. Flexibility where it’s needed like the wrists, hamstrings, and shoulders. 4. Strength in the upper body to support your bodyweight while upside down. – 1. Inverted Press 2. Float 3. Tuck Bent Arm Stand 4. Bent Arm Stand 5. Negative Headstand Push up 6. Headstand Push Up 7. Negative Handstand Push Up 8. Handstand Push Up – I want to say that these are the names that I learned for each exercise therefore to avoid confusion this is what I’m going to call them. Call them whatever you’d like, the name is irrelevant in regards to this post. – Quick Tip: From the Handstand slowly bend the elbows as you lower. Lean forward while your toes move backwards. Stop when your head is close to the floor. Your body will form a diagonal line by squeezing your butt and bracing abs. Push back into the HS . . . . . . . #gmbfitness #gmbtrainer #goldmedalbodies #strongfirst #bodyweight #bodyweightworkout #bodyweightexercises #crossfit #bodyweightfitness #crossfitgymnastics #gymnastics #bodyweightworkouts #calesthenics #homeworkout #handbalance #handbalancing #yoga #notyoga #handstandpushup #hometraining #homexercises #exerciseathome #physicalautonomy #physicalfreedom #allaroundfitness

A post shared by Eduardo Orihuela (@eorihuela) on Nov 5, 2019 at 2:12pm PST

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Ike catcher is a 6’9″ ft tall calisthenic bodybuilder and is pretty agile for a guy of such a size. He trains in calisthenics as well as some martial arts amongst other training forms. Check out this cool body weight workout he shows in the video below!

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You are lost in the Jungle then you encounter a giant wild savage build like this… what do you do? #thoughts My skin is the stonewall, my hair on my skin the trees of the canyon, the water of the river flowing like the blood in my veins, the wind breeze like the breath of my lungs, inhale air (oxygen), become organic(carbon), birds flying in between like messenger agents, the scent of flowers, aphrodisiacs – hormones and endorphins, a million minds on one body, one body a million minds, the plants and bees swirling, squirrels trying to find a nut, predators hunting, lizards and Jaguars, snakes and eagles, the buck and the hare, the deer and the bear, the owl at night on the prowl, the wolf excites when he howls, one is running the other is chasing, every one plays their part, animal nation – all is equal, my imagination, I enter the jungle, I've been here before feels like a sequel. Listen to serenity, not to the people, ready for the rumble when they try to eat and then defeat you. #getonewithnature #feelingthis

A post shared by I(ke) Catcher (@ikecatcher) on Mar 5, 2019 at 7:40pm PST

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10 points from earlier @wushushaolin Raising tornados in the park. #videogame #experience #points #levelup #coins #shaolin #kicks #taekwondo #tornadokick #ikecatcher #biggestmanonthebars @musclebeach

A post shared by I(ke) Catcher (@ikecatcher) on Mar 4, 2019 at 5:29pm PST

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Back in the Mecca doing what I'm doing best! #ikecatcher #Biggestmanonthebars @musclebeach #riseoutthedark #raisouthedark #ma #timehascome #shine #likethesun #goldsgym #venicebeach #squats #handstands @richminzer

A post shared by I(ke) Catcher (@ikecatcher) on Feb 28, 2019 at 3:18pm PST

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Welcome to Vienna Musclebeach. What most people don't know. I was Mr. Vienna 2013/2014, with that title I managed to have the city of Vienna build this workout park next to the Danube river. The closest feeling you can get to the real musclebeach, in vienna. I never saw it with my own eyes. Today I did and i blessed it with a few sets and an overhead lift of my beautiful assistant @donni_tayler #vienna #musclebeach #ikecatcher #biggestmanonthebars @musclebeach #danube #river

A post shared by I(ke) Catcher (@ikecatcher) on Feb 14, 2019 at 12:05pm PST

Photo by Jakob Owens on Unsplash

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