A Little Reminder That Hard Work in Calisthenics Pays Off

A Little Reminder That Hard Work in Calisthenics Pays Off

For a lot of people pursuing  calisthenics, it’s a relatively solo endeavor. You’ve got the book open in your living room, garage, or some other area of your house, and you’re putting in the time to give your muscles a punishing workout Paul-Wade-style. While you might tap into the growing network of social media sites where you’ll find like-minded Convict Conditioning disciples, when you’re doing the actual workouts, you’re probably on your own.

That’s a lot like the solitary confinement Paul Wade endured while serving time in prison. And for the purists, that may suit them just fine day in and day out. But even Paul Wade wasn’t in solitary confinement for his entire 19 years in prison. He spent a lot of time locked up with a cellmate, including the ex-Navy Seal who taught him the basic principles for building supreme survival strength. And he gained a following of inmates who respected him, feared, him, and wanted to be like him because of this strength, endurance, and confidence and the ability to do hard work.

Being around like minded people is the kind of environment that fosters success. A lot of us need just a sliver of encouragement, hope, or head-nod from others to know we’re headed in the right direction, and that all the hard work will be worth it. In a traditional gym setting, you might have a personal trainer or at least a group of friends who are there to cheer you on, witness your transformation, and even inspire you to achieve your goals.

A good way to remind yourself of what’s possible is to tap into the growing number of videos posted by Convict Conditioning believers. It’s incredible to see what other people have been able to achieve through bodyweight training. Prepared to be amazed. Prepared to be inspired. And prepare to recommit yourself to the Convict Conditioning way. Take a look at this brief collection of Convict Conditioning fans who have paid their dues.

Just Another School Day at Convict Conditioning High

Inspired by Convict Conditioning, this high school wrestler mastered some of Paul Wade’s advanced moves and shows off his skills and abilities in this short video. He does push-ups weighted by a 20-plus pound chain. He does uneven handstand push-ups with one hand on the floor and one hand on a medicine ball. He climbs a rope with pure grip strength, and he muscles his way through a ton of parallel bar dips. And he doesn’t stop there. If a high school student can achieve this kind of success, so can you.

Bust Free of All Weakness in 9 Months

hard work

strenuous workout a step towards convict conditioning

Source: YouTube

When Francesco Vaccaro decided to pursue Convict Conditioning, he went all out for nine months to see how much muscle strength and endurance he could really achieve through bodyweight training exercises. Nine months might seem like a long time, but you have to remember it took Paul Wade years to master the advanced Big Six moves. So in the big picture of life, nine months is just a drop in the bucket. Check out what kind of badass muscle strength this guy was able to achieve with a nine-month commitment. And when it gets to the part where he’s doing handstand push-ups, check out the lady on the yoga mat fixated, mesmerized, and completely entranced by his superhuman strength.

Always in Training

hard work

Convict conditioning workout

Source: YouTube

Personal trainer Geoff Graue lives by this motto: “The game of life has no off-season.” In 15 years of training professional sports stars, college athletes, and people ready to step it up to lose weight and build muscle strength and endurance, he’s made it his mission to teach people how powerful bodyweight training can be. And he’s not the fat guy roaming around the gym telling people what to do. He’s the real deal. Check out his incredible muscle strength and coordination in this video, including the one-legged squat direct from Paul Wade’s Bible of bodyweight training.

Double the Muscle Strength

If you’re dedicated enough to go the distance in Convict Conditioning, you can move on to Convict Conditioning 2 to try and master the moves of brothers Al and Danny Kavaldo. These tattooed tough guys don’t just talk mean, they can back it up with real muscle strength earned one rep at a time through years or bodyweight training and conditioning. Wanna learn how to get strong enough to execute the human flag, make fingertip pushups look easy, or build bridge strength so powerful you could arch your back and take the weight of a full grown man? These guys will show you how it’s done.

Just a little reminder that hard work pays off. Stick with the program, be patient, and you’ll be on your way to busting free of all weakness and achieve supreme survival strength.

Professional trainer, ex cross-fitter and a long time calisthenic practitioner. I started with Convict Conditioning and achieved levels of strength which enabled me to take part in street workouts championships. Check Out our Resources and Start Building Real Strength just using your Bodyweight!
3 Street Workout Champions and what you can learn from them

3 Street Workout Champions and what you can learn from them

Street workout has now become one of the most popular physical activities. It is a perfect combination of sports, athletics and Calisthenics. The interesting thing about Calisthenics is that there are adequate exercises for every body part. What makes the street workout superior is that it wipes away the complexity from a workout. You just have to let your imagination go wild and perform the street workout by using railings, playground equipment and even go to parks. Most of the time you are just making use of your own body weight for the street workout. There are some great men out there who have mastered and achieved excellence in street workout. Let us get to know them more.

Calisthenics Street Workout Winners

You will always come across these three names when you looking up names who have made valuable contribution in Calisthenics Street workout community and won some of the world championships across the world.

Yevgeny Kocherha

You must have already known about Yevgency because he was the winner of Street Workout 2011 championship. Yevgency is from Ukraine and he was brought up in Odessa. He had a liking for sports since childhood and his excellence in street workout fairly speaks about his talent. He started with Karate, but that was just the beginning. He then started to take a lot of interest in other sports activities as well. When Yevgency was about 13 that was the time that he started to pursue Street workout on a serious note.

Yevgency’s aim and favorite moves

You can only be successful if you have set in some aims and goals. Same rule applies to the street workout Champ Yevgency. He always wanted to promote the importance of a healthy lifestyle and he has been quite successful in the cause. Yevgency always had the desire to see the street workout evolving and his contended with how it is expanding. Monkey bars are Yevgency’s favorite apparatus and he manages many different moves with the monkey bars.

 Secret behind Yevgency’s success

Yevgency feels that Street workout is not just another workout form for him. It is actually a way of life for him and this perspective has always contributed to his success. This is the secret behind his championship win in 2011. Yevgency has always wished to learn from others. He has found the creative moves shown by his competitors to be an element of motivation.

Yevgency’s training program

Yevgency has not defined a set system for his training. He believes in innovation in his workouts. Yevgency has been making use of extra weights and his body weight as well during his practice sessions. He never gives up on the basic exercises. Training power components, gym and outdoor workout has also been a part of his training.

calisthenics street workout



Vladimir Sadkov

When we are talking about the Street Workout champions we just cannot miss out the name of Vladimir Sadkov. This man was the winner of Street Workout championship 2013. This man was able to carve his name in the world of street workout at quite a young age. Vladimir belongs to Russia and his first mentor was his father. Vladimir’s father started to train him in the streets just at the age of 5. Initially Vladimir was not so inclined towards his training. However, when he started to achieve results in street workout then he developed a strong liking for it.

Vladimir’s goals

Vladimir’s prime goal has been to introduce new elements in his workouts. He experiments with different new movements. He wants to focus more on his endurance and strength building process. Vladimir’s positive approach towards his workout has positively reflected in his life as well. He has achieved immense acclaim for his talent.

Vladimir’s success secret

He has never given up and has strived to achieve excellence in his field. This has what has kept him going. Vladimir has been an ardent follower of the fact that he has to workout with an optimistic approach. He has always taken the skill of his competitors as a challenge. This has helped him overcome his shortcomings and improve for the better.

Vladimir’s training program

Vladimir does not believe in designing specific training programs. He decides at the spur of the moment. Some of his popular moves include handstands and full planche push-ups. He has always thrived for improvement.

calisthenics street workout


Source: article.wn

Kevin Solar

Kevin Solar has overcome all barriers and can do insane Calisthenics moves. Interestingly it has taken Kevin a very short span of time to become a force to reckon with in the world of Calisthenics. He has taken his inspiration from Hannibal the King. Kevin has the very spirit to excel in the world of Calisthenics because he has always yearned to do something big and challenging. He has the membership of France’s Street Workout 83. It is an organization that spreads the relevant awareness about street workout.

Kevin’s aims and objectives

The main reason why Kevin has been a success is that he focuses on each and every move. He takes his moves as a dream that has to be accomplished. This motivates him to achieve the dream and do the most challenging moves with ease. This is his success secret as well.

Kevin’s intense training program

Kevin is a true definition of a workaholic. No wonder he started his training by practicing about 7 days a week. He used to workout about 2 hours a day and sometimes even more than that. He can accomplish the most difficult moves because Kevin indulges in intense training. Kevin practices his moves with different angles and even films them to check out if there is a margin for improvement. He primarily enjoys full body free style exercises. Jumping ropes and squats are often included in his training practice.

calisthenics street workout


Source: ashotofadrenaline

All these champions are a living example that you can break the barriers and attain the highest fitness levels by trying out different and innovative Calisthenics and street workouts. However, if you want to begin with street workout just remember a simple thing. You need to know yourself before stepping into Calisthenics and street workout. This way you will be able to devise a perfect training program and someday achieve the success that these champions have already achieved.

Are you ready to get started? LET’s DO THIS!

calisthenics training program

calisthenics training program

Professional trainer, ex cross-fitter and a long time calisthenic practitioner. I started with Convict Conditioning and achieved levels of strength which enabled me to take part in street workouts championships. Check Out our Resources and Start Building Real Strength just using your Bodyweight!
44 HARDEST Calisthenics Exercises of ALL TIMES

44 HARDEST Calisthenics Exercises of ALL TIMES

Calisthenics is all about strength training. You make use of your own body weight to develop strength. Mastering Calisthenics  is a process, often a long one, but if you stick with it it can be very rewarding.

I personally have been doing calisthenics for years now and it’s amazing to look back and see how far you have come. But what’s even more exciting about this discipline is that there is always more to come and more to learn. Hence, I decided to create a list of all the most challenging calisthenics exercises and skills on earth to have something to aspire to and remind me that I can always be better and there are no limits. 

It will take hard work, sweat and consistency, but if you put your mind to it and follow the steps, every single person can achieve the levels of strength these athletes and gymnasts below did.

I hope you will find it inspiring! I definitely did when I was compiling the list.

 Stay on track. You can do this! 

Challenge yourself with these 44 Calisthenics exercises

Try out these fun yet difficult exercises and take your Calisthenics skills to another level.

1.      Handstand using two fingers

calisthenics exercises

Handstand using two fingers

Also called Two Finger Zenist KungFu Doing a handstand on two fingers is one exercise that will surely blow you away.  Only a few people can even think of attempting this exercise. Thus, this exercise definitely deserves no 1 slot in the list of the hardest Calisthenics exercises.

2.      Wall assisted handstand

Source: Reddit

You might be questioning yourself that is a one finger handstand even possible and the answer is yes. Most people would just say that this feat is impossible to achieve. However, there are Calisthenics experts out there who have been able to implement the one finger handstand after a lot of hard work and focus.

3.      Single arm pull up to handstand

calisthenics exercises

Single arm pull up to handstand

Source: livehealthy.chron.com

The one arm pull-up to handstand is again a unique demonstration of strength and focus. Only a Calisthenics expert can even think of attempting this move as it needs a lot of experience.

4.      Single arm handstand pushup

calisthenics exercises

Single arm handstand pushup

Source: globalbodyweightraining

The one arm handstand pushup is yet another challenge for all those who wish to excel in the field of Calisthenics. This is also one of the hardest exercises. There are only a few names on the list who have tried out this workout. The name of Paul Wade tops the list. This move takes a lot of time and training.

5.      Single handed planche

calisthenics exercises

Single handed planche

Source: board.crossfit.com           

The single handed planche is all about hand balancing so it is surely not an easy move. The difficulty level is increased when you simply remove one arm and just rely on your one hand balance.

6.      Single arm handstand using cane

calisthenics exercises

Single arm handstand using cane

Source: basictrainingacademy

This Calisthenics move will definitely leave you astonished and amazed because it is all about doing a one arm handstand on a cane. Maintaining the balance and the focus are the true challenges of this move.

7.      Inverted iron cross

calisthenics exercises

Inverted iron cross

Source: Youtube

The shoulders need a lot of strength for performing the inverted iron cross and this move needs flawless ring strength skills

8.      Handstand clap push-ups

calisthenics exercises

Handstand clap push-ups

Source: Beastskills

If you are looking forward to attempting the hardest push-ups then the Handstand clap push-ups are worth a try. This move requires a combination of coordination, strength and balance.

9.      Straddle planche clap push-ups

calisthenics exercises

Straddle planche clap push-ups

Source: Youtube

You have to start this exercise like a normal planche. You would need to invest all your muscle strength to pop up high in the air and clap your hands.

10. Ninety degree push-ups

calisthenics exercises

Ninety degree push-ups

Source: Youtube

When you attempt a 90 degree push-up, your feet are elevated so that a 90 degree angle can easily be created between your upper and lower body. This workout is also ideal for those who love extreme Calisthenics.

11. Walking Planches

calisthenics exercises

Walking Planches


What makes the Walking Planches so challenging is that the stabilizer muscles are involved while the performer is in a transition state. You need strength and coordination to implement this move successfully

12. Windmill Planche Push-ups

calisthenics exercises

Windmill Planche Push-ups

Source: Youtube

This is definitely a jaw dropping move. This Planche can be termed as the hardest. You have to spin your body in the break dance move. This spin is known as the windmill and it spins to a full planche.

13. Single finger pull-ups

calisthenics exercises

Single finger pull-ups


You can only attempt this workout when you have extreme expertise in this move. A novice can actually end up breaking a finger. You would need strength and skill to attempt this workout.

14. Wall assisted  two finger handstand

calisthenics exercises

Wall assisted two finger handstand

Source: ashotofadrenaline.net

This wall assisted two finger handstand is yet another Calisthenics delight. You can balance your entire body on two fingers while resting your weight against the wall.

15. Single arm evil wheel

calisthenics exercises

Single arm evil wheel

Source: Pinterest

This is one of the hardest abs exercises and only the experts can dare to try this out.

16. Tiger bend push-ups

calisthenics exercises

Tiger bend push-ups

Source: Youtube

When you want to attempt the tiger bend push-ups then it is essential to have tremendous amount of strength in your triceps and shoulders. Start with half tiger bend and when you are successful in that then you can try this out.

17. Advanced Tricep presses

calisthenics exercises

Advanced Tricep presses

Source: bodybuilding

The advanced tripcep presses are yet another test of your ability and skills. You need to understand the basic concept of this exercise before attempting to try it out.

18. Planche push-ups

calisthenics exercises

Planche push-ups

Source: Youtube

The Planche push-ups are yet another transition of the full planche. You need tons of strength in your shoulders to perform this move. Adding the push-up adds the complexity aspect to this move.

19. Planche on four fingers

Source: Youtube

Doing a planche on just 4 fingers is no easy job. However, I believe that if the person performing this workout is light framed then this would definitely make it easier to maintain the balance.

20.  Full Planche

calisthenics exercises

Full Planche


Source: Youtube

You will have to invest time and effort to develop the strength and balance to attempt the full planche. It is no easy job for sure.

21. HSPU on the rings

calisthenics exercises

HSPU on the rings

Source: crossfitgnitesydney

The interesting part about Calisthenics is that you can be so creative. You can actually perform a handstand pushup using the rings. However, this again needs practice and skill. Watch the video to know more about this move.

22. Single arm lever

calisthenics exercises

Single arm lever

Source: gmb.io

One arm lever is all about gripping a bar with one hand and lifting your body up in a coordinated movement. Your legs have to be parallel while implementing this move.

23. Manna

calisthenics exercises


Source: ashotofadrenaline.net

Now when you are attempting the Manna the strength is not the only requirement and you would need flexibility to attempt this move. It definitely puts pressure on the shoulder area.

24. Nakayama Planche

calisthenics exercises

Nakayama Planche

Source: Youtube

The Nakayama Planche involves the abs. You would have to build up on your upper and lower abdominals to achieve the Nakayama Planche position.

25. L-sit iron cross to push-up

calisthenics exercises

L-sit iron cross to push-up


Source: datab.us

This move requires you to start with an L-sit and then you need to pull yourself past Iron Cross and finally acquire the full muscle up position

26. Iron cross

calisthenics exercises

Iron cross

Source: bodybuilding

This exercise deserves a spot amongst the hardest Calisthenics exercises because it requires tremendous amount of strength so that makes it a tough job.

27. Straddle Press to Handstand

calisthenics exercises

Straddle Press to Handstand

Source: gymnasticsrevolution

This move can stated to be quite difficult because it involves a transition from the L- Seat to handstand and usually transitions are not easy to perform.

28. Human Flag Push-up

calisthenics exercises

Human Flag Push-up

Source: Youtube

Human flag push-ups is also one of the hardest Calisthenics exercises because of the transitions involved.

29. Flying human flag oblique crunches

calisthenics exercises

Flying human flag oblique crunches

Source: ashotofadrenaline

When you want to perform flying human oblique crunches then you would have to grip the top and the bottom portion of the post. The next step would be lifting your lower body so that you acquire a flag position. Then finally you need to raise and lower the legs in a crunch motion.

30. Human Flag bicycles

calisthenics exercises

Source: peko-healthfitness

You will first need to get into a human flag position for this move and then you would need to move your legs as if you are riding a bicycle.

31. Human Flag

calisthenics exercises

Human Flag

Source: instructables

Human Flag exercise is yet another move that would be a test of your balancing skills. You would have to try really hard to get the concept of this move.

32. Hand Hops

calisthenics exercises

Hand Hops

Source: Youtube

The hand hops is all about incorporating the strength with the dancing moves.

33. Single arm handstand

calisthenics exercises

Single arm handstand

Source: chrissalvato

Before moving on to a single arm handstand you would need to master the simple handstands. Remember one arm handstand is not an easy job and would require strength and balance on your part.

34. Reverse Planche

calisthenics exercises

Reverse Planche


You can only perform the reverse planche when you have reached an astounding level of flexibility and strength. You have to start off with a handstand and then slowly bring your legs behind you until you achieve the reverse planche position.

35. Aztec push-ups

calisthenics exercises

Aztec push-ups

Source: builtlean

The Aztec push-ups are quite interesting. You have to start  off with a normal push-up. Finally you will need to explode in the air and touch your toes using your fingers.

36. Single handed rope climb

calisthenics exercises

Single handed rope climb


You would need strength in your arms and hands to perform this move. The one handed rope climb requires switching hands half way so you will have to work on your strength.

37. Single arm chin-ups

calisthenics exercises

Single arm chin-ups

Source: Youtube

When you are training for the one arm chin-up then make sure then you should use your opposite arm for stabilizing your body till your other arm is strong enough for holding and balancing your body weight.

38. Two fingers push-up

calisthenics exercises

Two fingers push-up

Source: Fanpop

Bruce Lee was the first one to come up with the concept of two finger push-up. You need to start with a normal push-up position for this move. Position one hand behind the back. Finally you have to position your hands in a way that you maintain your balance on just two fingers.

39. Single arm diver bombers

calisthenics exercises

Single arm diver bombers


When you have to perform the one arm diver bomber successfully then what you need the most is coordination, followed by strength and balance. Once you get a command over these three factors then you would be able to do this exercise.

40. 360 push-up

calisthenics exercises

360 push-up

Source: recordsetter

The 360 degree push-up also needs  technical expertise. You would have to focus on strength building to attempt this move successfully.

41. Double handclap dips

calisthenics exercises

Double handclap dips

For Double Handclap dips you have to do two handclaps while you are in the air after you are done with a dip on the parallel bar. Your legs need to be infront of you during the move. This move is quite tedious and is one of the hardest Calisthenics exercises.

42. Burpee Back Tuck

calisthenics exercises

Burpee Back Tuck

Source: Youtube

The burpee is one of the popular bodyweight moves. However, adding a back flip to it adds the element of complexity. This move is quite intense and definitely hard to master.

43. Back Clap Muscle Up

calisthenics exercises

Back Clap Muscle Up


This exercise has got a lot of exciting twists. The first thing that you need to do is a muscle up and then simply explode in the air. When you are in the air then you have to clap your hands behind the back. The final step is to simply grab the bar. This exercises requires strength and there has to be a coordination in your moves.

44. Clap Pull-ups

calisthenics exercises

Clap Pull-ups

Source: antranik

Last, but not the least are the Clap pull-ups. The list of hardest exercises will be incomplete without this workout. Now this move is all about strength demonstration. You would need the strength for lifting your body in the air and then you have to clap your hands in mid air and then move down.

Just watching all these 44 hardest Calisthenics exercises will inspire you to try them out. However, it would not be easy in the beginning and you will have to adopt the step wise approach. You have to start with the basic calisthenics exercises. You would see that when you are regular with your Calisthenics workouts then you would be able to develop strength and try out the harder workouts. These Calisthenics exercises do seem impossible, but nothing is impossible in this world as long as you have the will to try and strive to achieve your goal.

Are you ready to get started on your calisthenics journey?

Let’s DO THIS!

calisthenics training program

calisthenics training program

Professional trainer, ex cross-fitter and a long time calisthenic practitioner. I started with Convict Conditioning and achieved levels of strength which enabled me to take part in street workouts championships. Check Out our Resources and Start Building Real Strength just using your Bodyweight!
Time to SHRED that BODY FAT: 4 Week Workout Program for Losing Weight with Calisthenics

Time to SHRED that BODY FAT: 4 Week Workout Program for Losing Weight with Calisthenics

These days there a lots of workouts which are mainly performed in the gym using weights. Bodyweight Training Arena wants to incorporate some different types of training using only your bodyweight as a resistance. We believe that doing calisthenics can change your perspective on how you look on the term – exercising. Large number of people are having trouble with being over weight, finding it too hard to lose weight.

losing weight

losing weight

Besides eating healthy and lowering your daily calorie intake, your training effort has such a huge impact on how fast you get tangible results.The key to loosing weight is to eat less and to workout more. This is often miss understood because people think that they should eat once and exercise 2 times in a day. This is such a bad approach which may result in possible health issues. We want to feed our organism constantly but with the right type of foods. The better you eat the better you will feel. You will have more energy and you will get results way faster then when you eat hamburgers and other processed and high-fat foods.Enough for the diet.

There’s just one question that you ask yourself when you are searching a workout program that will suit you.

**Is this program going to provide the needed intensity?

If you can get a positive answer then you are at the right place.

For today we have a 4 Week Workout Program for Losing Weight.

losing weight

Girl performing calisthenics

We will give you 5 different workout tables for 5 different days including Monday, Tuesday, Thursday, Friday and Saturday. There you can track your daily and weekly progress. You can write down how many reps you’ve done and by that you will be able to see how much you improved.

Why 4 Week Program?

We give you a 4 Week Program that you can use for 3 months if you want. However, for better progress we recommend you to change your routines and switch the exercises included because you don’t want your body to get used to the exercises because eventually that will lead to 0 results.

Why these exercises? Do I strictly need elastic bands?

We picked up more like a basic and cardio oriented exercises such as burpees, pushups, squats and more. For the second question, the answer is definitely yes.We added band exercises to work on hypertrophy while losing weight.

Who is this program for?

This program is for both beginners and intermediate athletes who want to work on lowering their body fat percentage and for those who want to lower their weight.

Program Flow

The program is to be done for 4 weeks with 5 workouts per week. As we already mentioned you are going to exercise on Monday, Tuesday, Thursday, Friday and Saturday with 2 day rest on Wednesday and Sunday.

The program calls for 5 different workouts with 2 day Upper Body and 2 day Lower Body Split. The 5th day will be a combined circuit which will test your endurance and will provide great High Intensity Training (HIT).

Importance of proper Warm Up

Before you start the workouts you should always do a proper warm-up of 20 to 30 minutes. Each warm-up should include Dynamic Stretching and Mobility Exercises in order to loosen up the tight areas and allow your muscles to work in full motion.

We already have on article that includes Warm-Up content so we suggest you to take a look and take notes out of it.

Program Schedule

* Monday

Name of ExerciseWeek 1Week 2Week 3Week 4
Push-Ups Wide
Band Close Row
Band Lateral Raises
Band Biceps Curl
Triceps Bar Extension
Push-Ups Diamond

* Tuesday

Name of ExerciseWeek 1Week 2Week 3Week 4
Matrix Lunges
Calf Raises
Lunge Jumps
Ankle Jumps
High Knee Jumps
Glute Bridges

* Wednesday

* Thursday

Name of ExerciseWeek 1Week 2Week 3Week 4
Bar Dips
Band 1 Armed Row
Push-Ups 7-5-7
Band Front Shoulder Raise
Band Delt Raises
Band Biceps Alt Curls
Korean Dips


* Friday

Name of ExerciseWeek 1Week 2Week 3Week 4
Band Squats
King Deadlift
Band Get-Ups
Calf Raises – 1 legged
Step-Up Jumps
High Knee Running in Place
Short Sprints 30m

* Saturday

Name of ExerciseWeek 1Week 2Week 3Week 4
Close Squats
Calf Raises
Sit – Ups
Band exercise of choice
Band exercise of choice

* Sunday


Sets and Reps

* Calisthenic exercises (On and Off Bar without Resistance Bands)

All exercises such as Pull-Ups, Dips, Push-Ups, Bar Dips, Squats, Lunges are to be done for 3 sets of 10 to 20 repetitions depending on your physical capabilities.

* Band Exercises.

For the exercises that are to be performed using resistance bands they should be performed for 3-4 sets of 15 repetitions each.

* Jumping Exercises

We included Plyometrics as a part of the lower body training in order to bring another level of intensity in the workouts.

Plyometrics should be performed for time of 20-30 seconds each for 2-3 sets (no more). This will put stress on your body and you will burn huge amount of calories.


* Push yourself each and every workout to get the most out of it. By staying in your comfort zone you won’t do much, that’s why you should always give everything you got, that’s how people achieve greatness.

* Execute each and every exercise in an explosive fashion. This means that you should give everything you got and perform the movement in a full motion as fast as you can. Beware, we don’t want to see you injured, that’s why make sure you warm-up properly and if you are beginner then gradually increase the speed of exercise execution.

* Losing weight is more about eating healthy than it’s about working out. That’s why you should seriously check your diet. Do you eat processed foods? Do you eat enough vegetables and fruit? Do you eat protein? How many carbohydrates you enter on a daily basis?. These are few questions you should ask yourself when you have no visible results and you are stuck in your progress.

– Why should I worry about carbohydrates, are they bad?

DEFINITELY NO! Carbohydrates are very essential for your body, especially for your energy levels. Besides carbohydrates should a part of each and every diet, when losing weight and lowering body fat, you should lower the daily amount you are entering. This means that you may want to eat foods that are rich in carbs in the morning and probably during lunch. We are highly against eating carbohydrates in the evening, or even worse, BEFORE BED. So anything you do, just exclude the carbohydrates from your diet after lunch. Eat protein food like fish, steak, pork, eggs, tuna etc.

* Execute each and every exercise with proper form to avoid injuries.


For the end of this workout article we would like to give you some advice on how to progress faster.

  1. Calculate how many calories your body burns in a day.
  2. Calculate how many calories your body needs a day in order to start losing weight.
  3. Calculate your daily protein needs.
  4. Construct a healthy diet. Make sure you include protein food and exclude processed and high-fat foods.
  5. Drink plenty of water.
  6. Always chart your progress.
  7. Stay motivated and stay hungry even if there’s no progress.

Keep on going!

calisthenics diet

It's TIME to get your DIET RIGHT!


Professional trainer, ex cross-fitter and a long time calisthenic practitioner. I started with Convict Conditioning and achieved levels of strength which enabled me to take part in street workouts championships. Check Out our Resources and Start Building Real Strength just using your Bodyweight!
How to replace your weight training with calishenics for even better results!

How to replace your weight training with calishenics for even better results!

If you like me are trying to transition from weight training to calisthenics you will quickly understand that the rules are very similar. Its all about the progressive load and how you use it.

Though how we apply progressive load is very different in bodyweight. You can read more about principles of progressions right here: Principles of Progressive Calisthenics. 

Replace weight training with Calisthenics – It’s EASY

But I want to show you how you can easily REPLACE your weight exercises with calisthenics without breaking your brain thinking which exercises you should use and how.

I get it to an extent. It is a lot easier to walk into a commercial gym and hop on a machine that requires little or no instruction on how to use. Or even just walk in and copy what weighted exercises you see the average gym goer doing.

But it can be understandably tough to try and perform your whole workout (if you’re a newbie) in a park where no one else is training. I think sometimes we all forget what it felt like when we first started training, how really unsure of ourselves we were.

That’s why in this article I have broken down ALL of the most popular weighted training exercises and included the calisthenic equivalent that can be done in place of the weighted version.

The key, and main idea of bodyweight training is how much EASIER it should be, not harder – minimalist requirements, right? Hopefully by the end of this article you will see that there ARE substitutions for every body part that can be done by pretty much anyone!

weight training





Obviously curls are one of the most popular exercises there is, especially for guys. Guys want big arms.

The bodyweight equivalent for training your biceps (mimicking curls) is chin-ups. All you need for a chin-up is some kind of a bar at your fitness park, or even a sturdy tree limb (safety first!).

It’s important to note that chin-ups can be altered in many ways to account for various skill levels. They can be made easier by adding assistance (using bands – video below), or by simply having a partner hold your legs and assist you.

They can also be made more challenging by adding isometric holds at the top (chinned-up) position, or by using gymnastics rings (more degree of freedom = more use of stabilizing muscles) instead of a bar.




There are various weighted exercises for training the triceps, but the most common movement is typically a rope pushdown using a cable pulley system – a quite expensive piece of equipment.

Fortunately for bodyweight enthusiasts or newbies, you can save a whole lot of money, and still get an excellent pump in your triceps by doing simple dips.

And just like chin-ups, dips can be modified to fit the varied assortment of skill levels of bodyweight trainers.

You can make them easier by either using bands (like chin-ups), having a partner hold your legs for assist (again like chin-ups), or by simply resting your legs out in front of you on something like a bench (taking away the load of your legs).

They can also be made harder as well by adding isometric holds in the bottom position, or by performing them on gymnastics rings much like chin-ups.




The most common way to train your lats in a public gym would be to hit the cable station and do some pull-downs.

However, you can train them much more sufficiently by simply performing pull-ups (wrists facing away from you rather than toward you like in chin-ups).

To really make sure you are training your back while doing a pull-up, you will want to make sure that you are keeping your body tight and still (i.e. not throwing your way up over the bar to complete crappy reps).

Again, pull-ups can always be varied to fit the skill level of the bodyweight enthusiast performing them.

Pull-ups can be made harder by varying the width of your grip (wider = harder – 24 inches apart is probably about the widest you would ever want to go), adding isometric holds, or again by using gymnastics rings.

As I’m sure you can probably already guess, they can be made easier to by using bands or a partner to assist you in the “up” motion.




Bench press is BY FAR, the most popular exercise amongst all males. The problem is, I’ve probably only seen it done correctly in a gym a handful of times.

Standard bench-pressing can cause long term injuries in the shoulders and elbows, mostly because it is focused on too much and over trained leading to general overuse type injuries.

The bodyweight substitutes (push-ups and ring-flys) are not only much safer, but also much easier to perfect.

Regular push-ups would represent the easier version of how to train your chest using calisthenics. But even push-ups can be modified to become easier, but simply placing your knees (as opposed to your feet) on the ground for support.

Ring-flys would be on the more advanced spectrum and require a little more skill. See the video below for proper technique.




Bodyweight squats or lunges can literally be done anywhere as they require absolutely no equipment. Just your body!

And I know that doing bodyweight squats might sound like a breeze compared to the weighted version, but by adding more reps (= more challenging) to the table, I assure you they are anything but.

You can easily pack in a sufficient leg training session by creating a circuit made up of the two.

For example you could alternate between lunges and squats (in 1A, 1B format), doing 10 sets of 10-15 repetitions for each movement. Your legs will unquestionably feel that, and you won’t have to worry about possibly hurting your back with the loaded weight.




The form for perfecting 1-Leg RDLs can be a little tricky, so I will leave it to the video below for you to get the full picture.

But they are a vast improvement over basic machine leg curls because not only are you strengthening your hamstrings, but you are also improving your balance and flexibility.

Don’t be discouraged if you find yourself losing your balance often early. Over time you will improve your body’s balance, and possibly even be able to make the movement more challenging by adding holds or pauses throughout the depth of the movement.




I used to do a lot of barbell hip thrusts with great amounts of weight.

Sure, they fired up my glutes, but they also hurt my back, a lot. I found that once I switched exclusively to bodyweight training, and trying different versions of un-weighted hip thrusts, the pain magically went away.

AND, my hips were much more explosive and powerful.

I believe that the underlying issue is that most people acknowledge and respect bodyweight training for our upper bodies, but they fail to see how calisthenics can be used to strengthen the legs.

The myth is that you can’t make the exercises difficult enough to sufficiently train the leg muscles.

But just look at hip-thrusts – you can always add long pauses to the movement to make the exercise as hard (or easy) as you need.




I have to be honest, I can’t help but laugh every time I see someone doing calf raises in a gym setting.

“What a waste of time” I always think.

If you want strong stronger calves – JUMP!

Nothing can match jump-roping, or playing basketball for improving the strength in your calves. And last time I checked, playing a sport was a lot more fun than doing basic calf raises with a barbell, but maybe that’s just me.

No matter what anyone tries to say, there is ALWAYS a suitable bodyweight replacement to ANY weighted exercise. That doesn’t mean that there’s anything wrong with weighted training – it can be fun and challenging as well.

BUT, there is always a substitute bodyweight movement that can be used if you’re energetic about calisthenic training.

I hope that this article has proven that so. But there are certainly many, many more substitutions that can be made.

If you would like to hear about more, hit us up in the comments for other movements you would like to see substitutions for. Or just let us know what some of your favorite moments are to train your body with your own body weight.

calisthenics training program

calisthenics training program

Professional trainer, ex cross-fitter and a long time calisthenic practitioner. I started with Convict Conditioning and achieved levels of strength which enabled me to take part in street workouts championships. Check Out our Resources and Start Building Real Strength just using your Bodyweight!

5 Ways to Improve Performance and Stay Healthy for Athletes

Being strong is great.

But not at the expense of diminished athleticism and getting injured.

We’ve all seen the big guy who can bench the house yet gets gassed playing pickup football with a bunch of dudes from the office.

Or the middle-aged fella who pulls a hamstring when working up to a sprint on the track trying to show his kids Daddy’s still got it after all these years.

That ain’t athletic.

That’s sad.

And certainly not what we’re after.

Here are 5 ways for improving athleticism and staying off injuries for anyone involved in sports…

1) Jump

Every athlete should include some type of jumping in their training program.

Begin with easier variations such as box and vertical jumps, while also adding single-leg jumps like lateral bounds and hurdle hops in your workouts.

Over time you can move on to advanced movements like depth jumps.

The key with all jump exercises is to keep reps low and rest periods long enough for proper recovery.

improve performance

improve performance with workouts

While certain exercise methodologies advocate pummeling yourself into oblivion with depth landings from 50″ boxes followed by 20 reps of box jumps, you need to be smarter than that if you want to train for increased power and stay healthy.

Do 3-6 sets of 3-5 reps per exercise, two or three times per week.

2) Sprint

Although sprinting is a great way to get faster and leaner, most adults should stay away from emulating top level sprinters they see chasing world records on TV.

Huh – whadda ya mean?

Lemme explain…

If you’re a regular dude with an office job whose last exposure to running sprints dates back to PE class in junior high, starting your quest to get back in shape with 200 m dashes on the track at full speed will soon have you sidelined with an injury as your body can’t yet withstand the muscular stress generated by such a demanding physical activity.

Welcome groin and hamstring pulls. Goodbye getting faster and shedding body fat.

The solution?

Use shorter distances. With short distances, you’re spending considerably more time in the acceleration phase, which places less stress on lower body muscles and leads to less injuries as opposed to the max speed phase taking place after it.

For some of you that might mean starting with 10 meter sprints, then adding another 5-10 meters to it every two weeks or so. After a couple months, you’d be running 30-50 meters with significantly decreased injury risk as your body will be better prepared to handle the muscular stress caused by higher running speeds.

improve performance

improve performance with workouts

For longer distance sprinting, run hills. The incline of a hill forces you to run below your true maximal running speed (which is when the majority of injuries occur) and makes hamstring pulls a lot less likely.

Perform one flat ground and one hill sprint workout for a total of two weekly sprinting sessions.

3) Change Directions

Sports is random and chaotic by nature. The best athletes – whether we’re talking about football, hockey, tennis or basketball – go from moving in one direction to exploding the other way as a new play develops in the blink of an eye.

Sprinting only in a straight line will not cut it if you want to gain the quickness and agility to dominate the opposition on the pitch or in the rink.

You need to add some exercises with braking and cutting into your training for that.

improve performance with workout

improve performance with workout

These can be as simple as setting up two cones anywhere between 5-10 meters apart and sprinting from one to the other a few times.

Or you can perform more advanced variations with forward, backward, lateral and diagonal direction changes. The possibilities are only limited by your imagination.

Include some sort of short change-of-direction drill in every warm-up before sports practice and train them more extensively once or twice per week.

4) Load Single-Leg Exercises

Single-leg exercises have long been an undervalued part of strength training – but they’re extremely important for athletes in improving performance and staying healthy.

Not everyone can handle the wear and tear accumulated over years of subjecting your joints and tendons to heavy bilateral squatting and deadlifting. Incidences of low back and knee pain increase the longer you’ve been in the Iron Game.

However, few people will display those same problems when we squat or deadlift on one leg at a time.

Many gym-goers regard single-leg training as an afterthought, something you can throw in at the end of a workout for high reps with light weight – if performed at all.

I’m telling you to work those unilateral lower body movements just like you would heavy squats and deads from now on. Get stronger in the 3-8 rep range on dumbbell and barbell split squats, reverse lunges and rear-foot elevated split squats.

You can still keep the heavy bilateral lifts in your program if they don’t beat you up. Though also including some single-leg stuff certainly wouldn’t hurt.

A decent number to shoot for on any of those single-leg squat variations mentioned above is 1.5x BW of external load for 5 reps. If you could bump that up to 2x BW for 5 over the next few years, you’d be an extremely strong individual.

Add at least two heavy single-leg exercises – one a squat, the other a deadlift pattern – in your training program each week.

5) Master Your Bodyweight

Male gymnasts possess unparalleled mastery in moving their own bodyweight through space, which is a great way to build upper body strength and overall athleticism.

Think about it… how many fat, out of shape people can perform loaded chin-ups? What about ring push-ups? Or climbing rope?

Practically none.

That’s because demonstrating any level of decent athleticism and being able to handle your own bodyweight go hand in hand.

When you see a fella at the park, kicking and flailing to climb the invisible ladder in front of his 10-year-old son to show Junior how to do chin-ups, you may think “man, what a dope”.

But when you come across a guy at the gym chinning effortlessly with a pile of plates attached to his waist?

Now that is dope.

Yunus Barisik, CSCS, is the owner and head trainer at Next Level Athletics in Helsinki, Finland. He has worked with hundreds of clients from all walks of life – from business owners and office workers to junior and high school hockey players all the way to the collegiate and pro levels.

Combining old school training methods with the latest research, Yunus helps his clients get stronger, faster, leaner and more awesome in general as fast as humanly possible through proper strength training and nutrition prescription.

For more information, please visit www.next-level-athletics.com or you can e-mail Yunus anytime at yunus@next-level-athletics.com.