Bare Minimum Workout from a professional acrobat

Bare Minimum Workout from a professional acrobat

If you’re in a fitness rut, The Bare Minimum Workout is for you.

Have you left the office after work too exhausted to work out? Ever been stuck in a cycle of exhaustion and lack of exercise because of

minimal calisthenics workout with Rocco Lapaire professional acrobat

play time!

poor food choices? Or are you just bored with your current routine?

This happens to the best of us; I’ve experienced all types of workout plateaus, ruts, jeesh even valleys!…and that’s why I developed my “Bare Minimum” workout. It’s not a substitute for a full training plan. It’s more like insurance to make sure that you never, ever get out of shape. Consider it a way of bulletproofing your long-term fitness goals.

This workout combines basic everyday fitness needs with focused skill training. It can be tailored to meet your goals. This can mean, for example, doing it in the shortest amount of time with as little equipment and space as possible. With it, you’ll never, ever get out of shape. 

It’s a do anywhere, anytime workout.

Before you get started, though, you need to lay your fitness goals out. What does your body need to achieve your goals? Do you have any special exercises, like physical therapy exercises?

Get creative, and make sure the program you lay out for yourself is reasonable. Try building it with little to no equipment, and short enough to squeeze into even your most hectic days.

You are the creator of your plan, these are your goals -make this program your go-to when you can’t get a longer routine in. Smart, focused, and diligent training will yield results!

1. My “Bare Minimum” workout

I’m an acrobat, so I set myself very specific goals.

I’m an acrobat, so I set myself very specific goals. My body needs specialized exercises to make those goals a reality while protecting my joints from the wear and tear caused by advanced acrobatics.

My current goals: increase the flexibility of my active and passive splits; have a reliable one arm handstand.

My fitness needs: PT to prevent shoulder and wrist problems to continue my acrobatic work. For the splits, I need enhanced joint mobility and strength.

My Bare Minimum (BM) Workout: I start off with a PT warmup. It stretches my wrists and shoulders, preparing me for handstands.

I then go into a routine with a variety of handstands, wrist strengthening exercises, and split stretching that addresses my body’s needs and moves me closer to my goals. The entire routine is 45 minutes.

Wait, what? 45 minutes?!

I know that for many people, 45 minutes is excessive for a “Bare Minimum” workout.  But my routine caters to my career as a full-time acrobat.  Remember, this program is customizable! Unless you’ve got the same needs as me, working on a one-arm handstand and splits, you’ll want to create a shorter workout that still keeps you on track with your long-term goals.

So let’s talk about YOU.

I think that it’s safe to say that there are three broad goals for general fitness:

  1. Lose weight
  2. Maintain current weight
  3. Gain muscle mass.

You can obviously add more goals to this list, though. Do you want to increase your cardiovascular endurance, so that you can run your first 5k/10k Marathon? Or maybe you want to focus on your chest and back, or your glutes! These are all goals that can be included in your Bare Minimum workout.

2 A BM booty workout routine

Shake that booty!

Fitness goals:  Lose 10 lbs and have a perfect booty.

Fitness needs: Expending more calories, increasing glute size and strength.

So what should your BM workout look like?

I’d suggest high-intensity interval training. Consider workouts like Tabata, burpees, mountain climbers, jumping rope, and other high-intensity full body moves guaranteed to burn some fat. Set a timer and do it for 15 minutes with a little rest as possible. It’s better to do an easier version of an exercise than have down time.

Now for the targeting –go for the hardest squat/lunge-type exercise you can do. Air squats, lunges, and squat jumps are all fair game. The key is to have a full range of motion. Pick an exercise or resistance level to do at least 8 and no more than 12 repetitions.

Bang out 3 sets and you’re done. Stretch and go home…unless you’re already home.

Never forget – these exercises all rock, but only if you absolutely nail the form. Every one of the above exercises is a risk for knee injuries if done wrong.

3 Bodyweight beast

Fitness goals:  Muscles, muscles, everywhere.

Fitness needs: Gain muscle without creating imbalances that lead to injury.

This is a staple bodyweight workout.

These are the three most important and complex exercises you can do: squats, pullups, pushups. Now make a workout around them.

Warm up with some wrist, knee, or shoulder PT.  You have to warm up anyway, so might as well keep your joints healthy. Almost every athlete develops problems in one of these three areas at some point. Some have problems their whole careers. If you really don’t feel warm enough yet (are you sweating yet?), go ahead and run around the block once or something.

The routine

Do 8-12 pullups, 8-12 pushups, and 8-12 squats. No more than 90 seconds of rest between each exercise.  If you can’t do a full pull-up yet, try pull-up negatives or pull-downs. If a normal pull up is easy, throw “pull-up progressions” at google and you’ll get a host of great sites like this one:

When I say 8-12, I mean pick a challenging-enough version of each exercise that you can do no more than 12 but can get at least 8 repetitions in. 8-12 is the NASM standard for hypertrophy (gaining muscle size).

This whole workout will probably take you as little as 20 minutes altogether, especially if you’re already warm. The only piece of equipment you need is a pull-up bar. Don’t have one? Use a door frame or jungle gym, fire escape, or the underside of some steps. Still, nothing? We’ve got you covered.  Now you have a basic bodyweight staple you could do even in your bedroom if you had to.

There is always a way.

If your workout can be done quickly, anywhere, at any time, you won’t have any excuses. So what are you still doing, reading this?

Share your Bare Minimum Workout with us in the comments, or on Facebook!

Extra resources to help you create your Bare Minimum Workout routine:

The Best and Worst Exercises for Bad Knees

Knee Physical Therapy You can Do at Home

Five Exercises for Rotator Cuff (Shoulder) Pain

calisthenics academy the ultimate calisthenics training program

 

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PRO ACROBAT with an extensive experience in movement science former Cirque Polynesia & Cirque Dreams acrobat and owner at http://gravityentertains.com/ Receiver of National Academy of Sports Medicine certification, 8 years experience in Martial arts. After a career in performance he passionately wants to bring movement disciplines to the masses
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

Yevgency

Source:fitstream

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

Vladimir

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

Kevin

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

Source:ashotofadrenaline

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

Source:Youtube

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

Manna

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

Source:pinterest

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

Source:ashotofadrenaline

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

Source:schoolofkai

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

Source:Youtube

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!
The (Free) Complete Guide to Gymnastics Ring Training: Introduction

The (Free) Complete Guide to Gymnastics Ring Training: Introduction

Welcome!

Over the next few weeks, we will be posting The (Free) Complete Guide to Gymnastics Ring Training, starting with the introduction below!

In the series, I will detail the exercises you should do to steadily improve your bodyweight Calisthenic skills using your rings. As you read, you’ll get to discover all of my insider tricks and tips to help you progress as fast as possible, FOR FREE!

So let’s get started.

The very first thing I recommend to anyone new to bodyweight calisthenics is to find a good pair of gymnastics rings. To my dismay, this suggestion is often met with hesitation.

For some reason, gymnastics rings are a lot more intimidating than they need to be. The misconception is that you have to be at an Olympic skill level to make use of them.

That’s wrong!

They’ve been used to Build Strength For Centuries!

Gymnastics Rings and calisthenics have proven over nearly two hundred years that they can be used as a stand-alone method to gain unparalleled amounts of strength AND balance.

In the first gymnasiums of the 20th century, gymnastics rings were a staple everywhere. For some inexplicable reason, they slowly lost their popularity. Recently, they’ve been rediscovered as a top way to increase both strength and balance for all athletes.

So Convenient

ringsWith rings, you can train every single major muscle group in your body without having to pick up a single weight. But the best benefit is, that as long as you have a sturdy place to which to attach the rings, you will never have to leave the comforts of your own home or local park, AGAIN!

No more ridiculous gym membership fees. No more waiting for equipment at the gym. Your workouts on your own time, where you want them to be. It can’t get any better than that.

Best Travel Workout Known To Man

I travel A LOT. Before I became obsessed with bodyweight calisthenics, training on the road was an exercise in futility. Never knowing what equipment the hotel gym had (if any) made it hard for my Type A personality to feel like I was accomplishing anything with my training.

So discovering rings was like a revelation. Now, when I travel, I don’t have to book hotels based on their gym. I have my gym packed with me!

rings3

EVERYONE Should Train With Rings

Like I said earlier, you can get a full-body workout using just rings alone, no matter what your skill level is. The most magnificent attribute of rings is that EVERYONE can use them. ALL of the “complex” exercises done on rings start out with basic calisthenic movements that make them approachable as a starting point in your training and to build your strength and skill up over time.

Exercises like push-ups, bodyweight rows, and pull-ups, or even modified pull-ups, are greatly enhanced by using gymnastics rings even by beginners.

Rings Help To Avoid Nagging Injuries

The reason that even the most basic exercises are enhanced so much is the freedom of movement that rings give you as well as the benefits that this provides to not only your muscles, but to your CNS (central nervous system).

Through my years of training with and without weights, I can’t even begin to tell you how many times I’ve triggered or instigated nagging wrist, shoulder, or elbow injuries by doing simple calisthenic moments like push-ups, pull-ups or dips.

The problem is that when performing these exercises, your arms are basically locked into one plane of motion – i.e. there isn’t much freedom for your joints to move.

This means that if you are interested in bodyweight training (I hope so if you’re reading this!) doing the required practice to build up your skills can lead to overuse injuries in your wrists, shoulders, and/or your elbows.

This is why gymnastics rings are a godsend.

They eliminate nearly all of this risk because they allow your body to move in all three planes of motion, which take A LOT of pressure off of your joints

rings4

Boost Your Balance

A bonus benefit of this extra movement is that it also trains your CNS to be in sync with your body. Not only are you training your muscles to be stronger, you’re developing your sense of balance.

This is why gymnasts can easily pick up other activities like surfing, skateboarding, etc. or generally any sport faster than most other kinds of athletes.

This improvement in your CNS system is demonstrated the first time a beginner tries to simply balance themselves, without moving, on rings. You will notice their body (arms & torso) shaking quite a bit. This is because their muscles are not used to being free to move in any direction with only the slightest force causing that movement. Their muscles might be very strong indeed, but the neural pathways to their brain are clogged with noise that manifests itself by shaking.

Over time the shaking goes away as those neural pathways are cleared. Your CNS is now strong enough to exhibit pure strength on the rings.

IN GYMNASTIC RINGS SERIES SO FAR:

6 Advanced Gymnastic Rings PushUps Variations for Building Serious Upper Body Strength

Gymnastics Grips: It’s All in the Hands

The Support: The Secret to Exceptional Ring Training

Build your own homemade gymnastic rings in 3 steps.

6 MORE Reasons Why You Have To Try Gymnastic Rings Training

How to Get Shredded while using Gymnastic Rings: The Science and The Practice

How to Get your First Muscle Up with GymnasticRings: STEP BY STEP TUTORIAL

Help Us Help You

Throughout this series on ring training, I want to provide the information that YOU the reader desire to start or just improve your ring training.

-What exercises are you most interested in developing?

-What struggles have you encountered with ring training?

Let us know, and we’ll be sure to create the most comprehensive guide to ring training for you, the reader!

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!

Calisthenics Chest Workout

This calisthenics chest Workout will help you develop insane chest just with your body weight!

calisthenic chest workout

calisthenic chest workout

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!

Calisthenics Shoulder Workout

calisthenics shoulder workout

calisthenics shoulder workout

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!