You’re never too old to train

Don is a grandfather AND a Calisthenics Athlete

Don

Join the tribe of Movement & Calisthenics Athletes – people just like you that are working with their own body weight to get strength, lose fat build muscle, recover from injuries and live their best lives!

Don works in the healthcare industry as an engineer. A father of three and grandfather of four, he’s always been an athlete.

“If your life remains static you wither and die spiritually, physically and mentally. Keep moving, keep learning and enjoy life with zest.”

Don has always been an active person. As a teenager, he played soccer and ran track, then later focused more attention and energy on martial arts, which he still trains today. “I have worked out my whole life.”

“I wanted to find a form of exercise that would give me functional strength and flexibility that would fit well into my martial arts.”

Life always takes over, but Don still worked out

Even though he raised his three children with his wife and worked a full-time job, Don never neglected his workouts. In fact, as a weightlifter, he trained like a bodybuilder.

“I got real serious about lifting weights and increased in size until I was up to 240lbs and could throw some heavy weight.”

However, weight training became counter-productive for Don. Being a martial artist, he needed mobility more than he needed a body heavy with muscle.

“It slowed me down big time doing martial arts.”

“I have seen so many guys that lift lots of weight in the gym but cannot do a push-up or one pull-up. I can, which translates to functional strength that you can use in real life.”

“I absolutely love the program. It fits well with my martial arts training and is challenging.”

The 3 main benefits Don has gained since starting calisthenics

It fits with his martial arts training

Don has explored many different training programs, but none of them meshed with his martial arts training. “It complements my martial arts where I need flexibility and added strength is a plus.”

When he weight trained, he actually lost some of his range-of-motion, which is so important to martial arts.

“I think functional strength is extremely important for life and complements many other athletic activities. I teach self-defense and the calisthenics is the stuff that keeps a man in shape and prepares him for whatever comes his way.”

It’s always challenging

Despite being a lifelong athlete, calisthenics is a challenge to Don. The Calisthenics Academy program has actually forced him to start at the very beginning, despite being in very good shape. “Doing a plank for me for 10 seconds was easy but holding for 30 seconds is more difficult.”

“It was a slight blow to my ego to start at the very beginning but I really wanted to learn from the bottom up.”

He’s learning new skills

Don might be able to train and teach in martial arts, but he acknowledges that he still has a lot he can learn. “[The] hardest part of the journey is learning exercises I have never done before, like headstands.”

Over-training with weights can lead to injury

Don explored many forms of exercise over the years, but focused his attention on weight training. It helped him gain massive amounts of muscle, but caused him to lose range-of-motion in martial arts.It also caused him to injure himself by over-training. “I started getting injuries from weight lifting that forced me to stop all exercise for up to 4-6 weeks at a crack.”

These injuries started piling up and dogging him. “After a couple of years of back injuries, I started looking for other forms of exercise.”

He tried a variety of training programs, but none were motivating or attention-grabbing in the long-term. They also felt didn’t complement his martial arts training, not really helping him progress.

“I wanted to find a form of exercise that would give me functional strength and flexibility that would fit well into my martial arts.”

Don doing the side plank

Finding Calisthenics Academy

Before Don started with the Calisthenics Academy, he tried another program. “I came across a course I could do at home that promised I could do one arm push ups, one arm pull ups, muscle ups, etc in 9 months.”

However, once he started the course, he kept getting injured. Taking a step back from the program, he realized that he was going through the program too quickly to learn proper form. “[I] realized [I] needed the help of experts in gymnastics and calisthenics.”

And so Don went to find a program that would support him in his needs.

“I stumbled across Calisthenics Academy and started the program…It fits well with my martial arts training and is challenging.”

Don Doing Dips

“Give it a try. If you really want to master functional strength and improve your health this is the way to go. I have tried just about everything in my life and this is the very best way to get in the best shape that translates to real life.”

Don’s advice to anyone interested in starting calisthenics

With any workout discipline, you need to train consistently and be disciplined. “Be patient, it’s a journey not a 12-week wonder makeover workout.”

“If you want anything in life you must be disciplined. If you take on the challenge to pick a time during your week and make this a priority you will see results.”

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!
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!