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

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!

Calisthenic Workout For Body Parts

Calisthenic Workout For Body Parts:

Full Body Workouts:

Full Body Calisthenic Workout: Click Here »

Ultimate full Body Calisthenics Workout

Ultimate full Body Calisthenics Workout

Upper Body Workouts:

Calisthenics Workout Routine for Upper Body: Click Here »

upper body calisthenics workout

upper body calisthenics workout

Biceps:

Calisthenic Workout Routine For Colossal Bicep: Click Here »

biceps calisthenics workout

biceps calisthenics workout

Turtle Back Workout

Calisthenic Workout Routine For  Turtle Back: Click Here »

back calisthenics workout

back calisthenics workout

Iron Shoulders Workouts

Calisthenic Workout Routine For  Turtle Back: Click Here »

Insane Chest Workout

Calisthenic Workout Routine For  Turtle Back: Click Here »

Killer Legs Workout

Calisthenic Workout Routine For  Turtle Back: Click Here »

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 Workout – A Simple Way to Get Started With Calisthenics

Hey Inhuman Strength Atlethte!

Welcome to our workout page!

We are super excited for you to hit the ground and start training! We developed a number of workouts for different levels and different body parts so you can pick and choose whatever you need.

Now we are constantly adding new workouts, so if there is anything you would want to see just hit us up through a contact us page. Easy.

Pick the right level for your  Calisthenics Workout Routine:

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WORKOUTS FOR A SPECIFIC LEVEL

Beginners:

This is an awesome routine to get you started on your calisthenics journey. If you are just starting out it will give you a great way to learn the basics while getting some action. We are just about to release a 30 and 90 days beginner programs!

Calisthenics Routine For Beginners : Click Here »

calisthenics workout for beginners

calisthenics workout for beginners

Intermediate:

Calisthenics Routine For Intermediate Level: Click Here » (Under construction)

WORKOUTS banner 2

Advanced:

This is a tough routine and please attempt it only if you are an experienced atlethte!

Calisthenics Routine For Pros.: Click Here »

Advanced Calisthenics Workout Routine

Advanced Calisthenics Workout Routine

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WORKOUTS FOR A SPECIFIC GOAL

Build Mass with Calisthenics Training Click Here »

build muscle with calisthenics

build muscle with calisthenics

Lose Fat  with Calisthenics Training Click Here »

lose fat with calisthenics training program

lose fat with calisthenics training program

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WORKOUTS FOR A SPECIFIC BODY PART

Full Body Workouts:

Under this category you have a number of full body routines, The descriptions are coming but they will give your body a nice shake!

Full Body Calisthenic Workout: Click Here »

Ultimate full Body Calisthenics Workout

Ultimate full Body Calisthenics Workout

Upper Body Workouts:

Workout Routine for Upper Body: Click Here »

upper body calisthenics workout

upper body calisthenics workout

Biceps:

Workout Routine For Colossal Bicep: Click Here »

biceps calisthenics workout

biceps calisthenics workout

Turtle Back Workout

Workout Routine For  Turtle Back: Click Here »

back calisthenics workout

back calisthenics workout

Iron Shoulders Workouts

Workout Routine For  Turtle Back: Click Here »

WORKOUTS 14

Insane Chest Workout

Workout Routine For  Turtle Back: Click Here »

WORKOUTS 15

Killer Legs Workout

Workout Routine For  Turtle Back: Click Here »

WORKOUTS 16

ALL WORKOUT ROUTINES

calisthenics_full_body_demolition workout r10

calisthenics_iron_shoulder workout_r8

calisthenics_max_intensity_cardio workout_r13

calisthenics_only leg workout_r7

calisthenics_steel_upper_body workout_r9 calisthenics_super_sexy_full_body_workout_for_girls_r14

intermediate_full body workout_8steps_r6 beginners_full body workout_8steps_r5

beginners_full body workout_r1 best calisthenics_r3

calisthenics_back workout_r2 calisthenics_bicep_beginner_workout r12

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!
Chest Calisthenics

Chest Calisthenics

Having a strong chest (pectoral muscles) is one of the most desirable physical trait there is (especially for men).

It becomes really obvious when you set foot in a public gym or weight room. You’ve surely seen guys (& gals) constantly bench pressing day after day after day after day.

Unfortunately, this approach (constantly training your chest with weights, especially the bench press), combined with poor form (going for quantity rather than quality) can and will lead to serious shoulder & elbow injuries down the road.

I know this all from personal experience, which is why I’d like to help you avoid the same mistakes and frustration with this simple guide to chest calisthenics.

It doesn’t have to be this way. What if I said that you could build just as strong of a chest without ever bench pressing again? Would you believe it?

It’s true!

It can be done by using bodyweight exercises that are adaptable to suit any and all experience levels. Keep reading to learn about the top bodyweight chest exercises. I’ve included some movements specifically for beginners and some highly advanced moves for the more experienced athletes.

Warm-ups are important for EVERYONE

Now, even though you’ll be training completely with bodyweight using these exercises, I cannot overstate how important a thorough warm-up is.

Five to ten minutes of alternating between the warm-ups below in circuit fashion should definitely have you ready to train!

  1. Arm Circles
  2. Push-Up
  3. Band or Broomstick Shoulder Dislocations
  4. Band Pull Aparts

Top 3 Calisthenics Chest Exercises

I’ve included exercises that can easily be modified or altered to become easier or even more difficult for each of these movements.

As always, I personally have experienced great success using each and every one of these exercises and made tremendous strength gains using them.

Enjoy!

1) Bodyweight Ring Fly (Advanced)

Bodyweight Ring Flies are hands down the best way to replicate weighted flies without a doubt. Actually, these are even better because doing them on or with rings adds another degree of freedom into the picture. This extra movement brings your stabilizing muscles and even your core into the equation which is why it is number one by a mile.

Obviously, you will need gymnastics rings or a TRX system and something to hang either of those from. Once you’ve done that, assume a standard push-up position on the rings (see the video for complete instruction).

Instead of simply performing a push-up, spread your arms out to the side like a “fly”, and then, using your pectoral muscles, push your way back up to the starting position.

If this is too hard at first, you can easily alter the movement by starting on your knees in the modified push-up position.

If they become too easy (congratulations!), you can try elevating your feet onto a box or bench to increase the level of difficulty. Or you could also pause at the bottom of the movement for 2-3s which would also add difficulty.

2) Band Push-Ups (Intermediate)

One of the major criticisms of bodyweight chest training compared to bench pressing is that you can’t easily simulate the load of the bench press.

To that, I say “can’t” never did anything.

With quality resistance bands, and your own bodyweight you can most definitely use a regular push-up to stimulate the same muscle fibers that the bench press does.

To start, get ready to assume a normal push-up position, with a resistance band placed around your back so that it falls right over the middle part of your shoulder blades (see video).

Next take the ends of the band and place them firmly under your hands as you get into a push-up position. Then continue doing push-ups as you normally would.

In the gym, you might see people adding plate weights on top of their back to obtain the same effect. Do not try this! Using bands is much, much safer and eliminates the risk of a big metal plate hitting you in the head!

There are also variations to this exercise, where you can place the band over your waist, or under your chest, depending on the level of challenge you want to give your body.

3) Chest Dip (Intermediate)

You’re probably familiar with the triceps dip, but I bet that you don’t know the Chest Dip exercise.

A ton of people THINK they’re doing a triceps dip are actually doing a Chest Dip. Basically, a chest dip is the same thing as a triceps dip, but you angle your torso (body) slightly forward (roughly 30 degrees) over your feet (see video).

This change in body position switches the workload from the triceps, which would be worked more in a straight up and down movement, to the chest.

You will definitely notice the difference in “feel” between the two movements once you start. On the chest dip, you should really feel your chest muscles stretch in the bottom position similar to a chest fly.

To make the movement more difficult you can always add weights (via a weight belt) or by adding isometric holds (2-5 seconds) in the bottom position. There are also simpler variates

There are also simpler variations, as demonstrated in the video; you can for example add a chair to raise your body in order to focus the exercise on lowering yourself down in the beginning.

Beginner Bodyweight Chest Exercises

For those of you who are just starting out with bodyweight training, don’t worry! The great part about bodyweight training is the ability to easily modify the movements so that beginners can build up their strength and work their way up to the full movement.

Below are three excellent movements that beginners should focus on to advance their way to the full movements.

1) Modified Push-Up

The modified push-up is the base of all upper body bodyweight exercises. It’s done in the same way as a regular push-up, but instead of bracing your feet, you rest your knees on the ground. This lessens the amount of weight being “pushed” up, making the movement easier.

If you find yourself in the “betweener” stage, that is if modified push-ups are too easy, but you still are unable to complete regular push-ups, simply add in isometric holds (2-5 seconds) to the bottom position of the modified push-up to make them more difficult.

By practicing modified push-ups daily, anyone (guy or gal) should be able to perform push-ups in no time!

2) Assisted Chest Dip

Exactly the same as the Chest Dip described earlier, except these are done on a machine that can be found at most gyms. It adds some weight to help push yourself up if you can’t push up your own bodyweight…yet.

The machine used for this movement can be seen in the video below, and can be found in most commercial gyms (I have yet to enter a gym that didn’t have one). However, if your gym doesn’t have one, you can also use resistance bands for assistance.

If you’re using bands you’d simply tie the ends to the handles where you place your hands. Then you would bend your knees and place the band under your ankles so that it helps push you up as you perform the exercise.

Note: If you’re using bands to assist you, please use extreme caution. Make sure the band is of high quality and is not going to break on you potentially causing injury. If possible have a partner with you to help you get into proper position and spot you.

3) Modified Push-Up Flys

Assume the normal modified push-up position (knees on the ground).

To make it a fly movement, instead of lowering yourself straight down, angle yourself out to one side, emphasizing the movement in your chest like you would in a fly movement. Alternate between arms as you complete your reps (1 right, 1 left, etc.).

If the movement is too easy, put your feet on the ground like you were doing a regular push-up.

Advanced Bodyweight Chest Exercises

For those who are really looking to push the limit and take their bodyweight training to the next level, the exercises below are a good starting point (or something to work towards) for training like a gymnast.

Note: The follow exercises are EXTREMELY challenging, and may take months or years of practice to perfect. Do not feel discouraged or embarrassed if you can barely even attempt them, let alone complete them.

Working up to even being able to attempt these movements is an achievement in and of itself.

1) Planche Push-Up (No Feet Push-Up)

The first time you ever see someone complete one correct planche push-up you will be amazed. I know I was. Actually, I still am.

Planche Push-Ups are an extremely challenging feat of strength.

Start by practicing and perfecting the planche hold. Basically, the planche position is just balancing your entire body weight on your hands while extending your body horizontally (compared to the ground) from head to toe.

To work up to the planche, you will start by just trying to balance yourself on your hands with your legs pulled in and your body slightly crouched. Eventually, work up to extending your legs out behind you, and at some point, you can add in actually pushing yourself up and down while in the position.

Again, going from a modified planche to a full planche, to planche push-ups could take years of dedicated, nearly daily practice. Do not be frustrated if you cannot do these.

2) Ring Chest Dips

These are exactly the same as the chest dips in the top overall exercises section (#3). The only difference is that you will obviously be performing them on rings.

The rings add the possibility of more movement, which adds another level of difficulty. You will not only be working your chest but also your body’s stabilizing muscles (core) which is what makes this movement a complete upper body exercise.

Make sure that you set the rings far enough apart so that the straps are not rubbing or even touching your forearms as you move up and down. Having them touch your arms eliminates the lateral freedom of movement removing the purpose of the gymnastics rings.

While these are definitely an advanced movement, they are not quite as difficult as the planche push-up. In fact, the core activation and strength you need to accomplish them are a great way to practice for eventually being able to complete a planche push-up.

3) Iron Cross

Finally, the granddaddy of all bodyweight exercises. In my opinion, the iron cross is the ultimate bodyweight feat of strength. The numero uno way of proving just how badass and strong you are.

Start by raising yourself on rings as if you were going to perform ring dips (arms locked out and extended). Then slowly lower yourself by drawing your arms out to your sides horizontally so that you form a cross. THold this position for as long as possible.

It sounds easy, but in reality, this is an EXTREMELY difficult movement that many, many strong people cannot execute. Like the planche push-up, perfecting the iron cross can take years and years of practice.

Also, unless you are an experienced gymnast and have been completing these for years, do not attempt them alone. In fact, even the most experienced bodyweight trainer should have a spotter present while attempting them.

Now you know the exercises – its time to put that in action:

Click here for a Killer Chest Workout »

“BUT I CAN’T DO SOME OF THESE EXERCISES!” 

Cookie cutter approach and lack of personalization is hurting your results. It’s a FACT.

Imagine if some of these exercises above were too hard for you. Your body will try to compensate through poor form, movement dysfunction and possibly risk injury if it’s too challenging. And now imagine if some of these exercises were so easy they didn’t challenge your muscles to grow – you’d simply be wasting your time.  This is why we created Calisthenics Academy: to offer a fully personalized training program reflecting exactly where your level is for optimal performance.

Take the assessment to see how do you stack up on the 8 fundamental calisthenics moves

calisthenics training assessment

calisthenics training assessment

Share the results and comments in our Facebook Group

 

calisthenics academy the ultimate 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!