How Charles Became Motivated to Train With Calisthenics

with Charles Scott

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

Charles’s Calisthenics Story

Charles, a 23 year old accountant from London, UK, used to play semi professional Polo and Lacrosse. He would compliment his trainings with functional exercises at the gym. But once he stopped playing sports professionally, he became bored with weight lifting at the gym. He no longer felt motivated. He switched to calisthenics with the goal of mastering new skills and challenging his training routine.

“I started going to the gym during university, mainly focused on functional gym to help with sports.”

Finding Calisthenics Academy

“I found that without the motivation of sport, weight lifting became boring. I decided to start calisthenics to try to master a new skill and take up a challenge.”

Charles chose to join Calisthenics Academy to commit to a new challenge. He knew that investing monetarily would ensure him to stick with it. The program would be a good motivational resource that would be worth his time and financial investment.

Charles likes how the program gives him a real sense of movement towards an end goal. He continues going to the gym but now he’s fully committed and motivated training with our calisthenics program. It’s helped him see exercising more as an activity and less as a chore.

“I look forward to going to the gym rather than seeing it as a chore.”

The 3 main benefits Charles has gained since joining Calisthenics Academy

Exercising is now a habit

Charles was bored of weight training. It didn’t motivate him enough to exercise consistently. With Calisthenics though, he doesn’t cringe at the thought of working out anymore. Instead, he’s made exercising a part of his routine and his day-to-day life.

“Calisthenics Academy can help make exercising more of an activity and less of a chore.”

He’s making progress

Calisthenics Academy has helped Charlie gain new skills. It’s a continually challenging program, where athletes are given the chance to steadily grow at their own pace. More than that, Calisthenics Academy deconstructs the steps to arrive at an end-goal. Charles has experienced this first-hand.

“Calisthenics Academy gives a real sense of movement towards an end goal.”

He’s resolving long-standing weaknesses in his form

Despite being a very prolific athlete for years, Charles hasn’t always addressed physical weaknesses. Many training routines don’t push for full-body mastery, but calisthenics does.

“I had serious lack of mobility in my left shoulder. When lying down with my hands above my head, my left hand has never been able to touch the floor. The programme involves a lot of flexibility exercises especially for shoulders which has really helped improve my shoulder mobility.”

“Not every session has to leave you dripping with sweat and wanting to keel over. It’s more important to go consistently and work cleverly than go infrequently because you dread it.”

Charle’s advice to anyone curious about calisthenics

“You won’t know if calisthenics is for you until you have tried it.”

“Don’t jump in too far along but don’t waste time doing easy exercises.”

Charles is fully committed to this new experience with Calisthenics Academy. The experience has been immensely positive and impactful on his view of exercising as a routine and the great benefits you gain from hard work.

“My progress has been slow and steady. It’s also been frustrating at times, though always rewarding when hard work pays off.”

Charles’s investment in Calisthenics Academy has reaped amazing benefits both mentally and physically.

Now, are you ready to invest in your future?

You can find Charles on Instagram to keep up with his progress.

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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!

From Skinny To Strong: How Michael Gained Muscle Strength With Calisthenics

with Michael Paz

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

Michael’s Calisthenics Story

Calisthenics Academy is the full body strength fitness program Michael had been searching for. He’d been weight training for a while, but wasn’t satisfied with the strength gained; it wasn’t enough, nor was it functional. Calisthenics Academy changed all that for him. Michael is now reaping in the benefits of full body functional strength.

“You’ll never lose if you try, but if you never try you might miss an incredible opportunity. Don’t let fear hold you back!”

Meet Michael

Michael, an ex-infantry soldier, from Australia was searching for an intelligent and efficient calisthenics program after reading that it’s a good fitness method. His goal was to develop full body strength and get absolutely ripped. Physically, he is a naturally skinny, thus gaining requires more effort from his part. He wanted to gain incredible strength that he wasn’t getting from lifting weights.

“The more you sweat the less you bleed.”

Finding Calisthenics Academy

“Calisthenics Academy is the best kept secret to inhuman strength.”

Calisthenics Academy was easy and convenient for him. He could complete his workouts anytime during his day. The exercises are thoroughly described with words, pictorials and videos. It includes specific details about the each exercise in order to perform it correctly, tell you how to avoid injury, and the progression is adapted to your level in the program. Most importantly, you don’t have to do the same routine over and over again.

Since joining Calisthenics Academy, Michael hasn’t looked back once on bodyweight training. He is focused on the results and each progression.

“Prioritize your time or use creativity to make time, where there’s a will there’s a way.”

The 3 Main Benefits Michael Gained Since Joining Calisthenics Academy

He is physically stronger

His muscle definition has increased

He is mentally in a much better place

“I have developed a surprising amount of strength and I just feel so much healthier and more energetic after starting the program.”

Michael’s Advice To Anyone Curious About Calisthenics

“Sometimes you just need to jump, but if it’s too much then grab a friend and try it with them.”

“Never miss too many workouts otherwise you’ll fall back a few days.”

“Keep your goals in mind and remember if you’re not a fan of exerting yourself – once you finish you’ll feel awesome!”

Michael is happy he found Calisthenics Academy and is reaping in the benefits of getting absolutely ripped, becoming healthier, and overall being in a much better place in his life.

Now is your turn. Are you ready join Calisthenics Academy and reap in the benefits?

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TODAY $97 ($399 AFTER)

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!

9 Reasons Why You Should Start Doing Handstand Push-Up

Have you ever experienced going to a park, to a beach, or to a gym, or just simply watching online these ultimately strong or scrawny dudes who can do a handstand push up as if it’s nothing? Most probably, you asked yourself,

“Why in the heck they are doing that to themselves?”

or

“How can they do that? I can’t even do a regular push-up.”

But you are still impressed as to how strong they look like, then keep on reading.

You want to know why they are doing that complex movement when you can’t even find motivation in you to do your first push-up. You want to know why they look so cool and strong doing that and how you can also look so cool and strong. You want to know how long they trained before they were able to do their first handstand push-up and if it will take you an entire lifetime to learn that so better just give up now.

It’s normal to be intrigued. But mind you, handstand push-ups will change the way how you think about the world of fitness.

But mind you, handstand push-ups will change the way how you think about the world of fitness.

Let me show you the real deal about handstand push-ups and why this movement is a must-learn among all the other calisthenics movement. 

Handstand Push-Up? But which one?

I’ve been mentioning handstand push-up for several times already.
But let me discuss briefly what is a handstand push-up as there is a bit confusion on how to actually perform it.
I get asked all the time:

  • Do you have to do a handstand first then let go and do a push up?
  • Do you have to do a push-up first then move to a handstand position? Or do you have to do both at the same time?
  • Do you need a wall to support you or do you have to do it freestanding?

The truth is that there are few types of handstand push-ups such as wall handstand push-ups, freestanding handstand push-ups and kipping handstand push-ups. However, we will stick with the basics for this article. I want you to understand the fundamentals of a handstand push-up before dwelling into different variations.

The fundamentals of a handstand push up

Basically, a handstand push-up is just like a normal push-up but instead of doing the push-up parallel to the ground, you have to do the push-up inverted. Yep. You read it right. INVERTED.

Come on, it doesn’t sound so bad right? I know that a handstand already sounds so cool but you can be COOLER by performing handstand push-ups.

Muscle Groups Involved in a Handstand Push-Up.

Before we get into the whole fiasco of why we should start doing a handstand push-up, let us first look into the muscle groups involved in this compound movement.

Push-ups mainly activate the arms and the chest while handstand warms up the shoulders, backs, arms and chest. Having these two upper body movements into one complex movement, you will not only activate your upper body muscles.

You will have to activate your entire body to perform a handstand push up.

These are the major muscle groups being used when performing a handstand push up:

Shoulders

Your shoulders carry most of your weight in a handstand position. What more if you do a push-up while in a handstand position. Your shoulders will surely feel the burn for the movement but I assure you that your shoulders will be as strong as a bull.

Pectoralis Major

Simply, your pecs or your chest muscles are also activated in doing a handstand push-up just like when you are performing a normal standard push-up.

Triceps Brachii

When you dip for a push-up while in a handstand position, your triceps give your elbows the power to lift yourself back up in a handstand position again.

Lateral Deltoids

This muscle group can be found above your biceps. To be able to maintain your balance and do that press for the push-up, your deltoids are ready to serve you.

Trapezius

Look at your back in the mirror. If you can visualize a V-shaped muscle from the base of your back deltoid down to your middle back, that would be your Trapezius. This back muscle stabilizes your shoulders to carry your weight.

Serratus Anterior

Responsible for your stabilization in performing the handstand push-up itself, this muscle group can be found at the side of your ribs extending to your back

For the record, the mentioned muscle groups are not the only ones involved in performing a handstand push-up. YOUR WHOLE BODY is required to perform the deed.

Ready? Set… Go!

Obviously, you won’t be starting with the handstand push-up right away.

Since this is a compound movement, you have to familiarize yourself first with the let alone movements of push-ups and handstands.

Make sure to watch this very short video on how you can perform a standard push-up.

After that, let’s familiarize yourself with a handstand position. Handstand itself is already a challenging movement. If you are not used to doing this, it is better that we prioritize SAFETY before progressing to a handstand push-up.

If you can’t do a handstand, that is totally fine. You can check out our fundamental course on Calisthenics Academy.

Take the assessment so we can provide you a fully personalized training program professionally and efficiently to help you get where you need to be and to see how you stack up on the road to the handstand and other fundamental calisthenics moves.

Once you are comfortable with the two movements, you can start training for your first handstand push-up. Don’t be overconfident though. Always be safe in executing these movements.

The PROPER FORM of a Handstand Push Up

Despite knowing how to do a handstand, we strongly encourage you to master the proper form first before advancing to the handstand push-ups. This is the perfect freestanding handstand:

Your GOAL is to be able to do this position in a COMFORTABLE manner. You have to make sure that you build up on our strength to be able to support yourself in the handstand position and to sustain that position long enough for a handstand push-up.

Be mindful in keeping your body alignment straight. Your hips must be fully extended as well as your elbows and wrists. Your spine must be in a neutral position and NOT LIKE THIS:

The ultimate step for you to reach before performing a handstand push-up is to be able to sustain the handstand position in PROPER FORM.

REMEMBER!!!

The 45 degree angle during the handstand position before you do the press is VERY IMPORTANT for a SUCCESSFUL HANDSTAND PUSH-UP. This angle will help you to stabilize while pushing yourself towards the ground.

To help you even further, this handstand push up progression can lead you to the right track..

It’s perfectly fine to start with a push-up, then to a handstand, before attempting to do a handstand push-up. In this way, you will be stronger and more capable after learning and mastering the fundamentals.

Check this out to see how COOL a handstand push-up looks like.

Why bother doing handstand push-ups?

After the lengthy discussion on what and how do you perform handstand push-ups, here are 9 MAJOR REASONS why doing a HANDSTAND PUSH-UP daily can help you to be STRONGER AND BETTER:

1.Very effective to build strength in your shoulders and upper body.

 Since a handstand push-up is a compound movement of a handstand and a push-up which both target the upper body, performing this can obviously strengthen your shoulders and upper body. According to B.K.S. Iyengar, the venerable founder of Iyengar yoga, sustaining a handstand itself requires you to have stronger upper body muscles. What more if you are performing handstand push-ups.

2. Improve your balance, focus, and brain function.

Being in an inverted position means that blood will rush to your brain. Abundant oxygen supply will be delivered to the brain which will be used to function and to focus effectively. Aside from that, the inverted position also elevates your mood and reduce the risk for depression as discussed by the “Yoga Journal.”

Hanging upside down will totally give you a different perspective on how you see the world. LITERALLY. Hence, performing handstand push-ups motivate you to focus more to maintain your balance.

3. Increase your glute and core power.

Handstand push-ups are more challenging than normal push-ups and crunches mainly because you are performing the movement against the gravity.

Simply put, you are putting more work for your glutes and core when you have to pull yourself up after pressing for a handstand push-up. You have to engage your core and glutes completely to maintain your balance and power.

This additional work makes this movement beneficial than the other movements.

4. Being comfortable with the uncomfortable.

We all know that challenges excite us. Doing the same things over and over again will make us resistant to the effect that these things can give us. If you are so used to doing push-ups or handstands and they don’t challenge you anymore, the benefit of building stronger muscles doesn’t really show.

Trying to do something uncomfortable like handstand push-ups will continuously keep your interest and challenge you to do better at it. Let’s just say that it’s similar to dating. You don’t want to always do the same thing every single time and still feel the excitement and engagement from your partner.

As long as you are motivated to do better at something you are not, the results of that hard work will surely pay off.

5. Doing a handstand push-ups makes stronger!

Let’s stop pretending that doing a handstand alone doesn’t impress you at all. We all know it is pretty challenging to balance yourself in an inverted position.

What more if you can do a handstand push-up? Trust me, after you manage to do your first rep, a wave of pride will immediately rush through you and you’ll feel stronger more than ever.

6. Significant back pain reduction

Being inverted releases the gravitational pressure off your nerve roots and discs in your space. As discussed by Dr. Lakowski of Mayo Clinic, you will have more space between your vertebrae hence decompressing your spine relieving back pain. Although, this is not advisable for someone who has high blood pressure and glaucoma since blood will be rushing to your brain.

7. Definitely a stress-reliever.

According to published medical studies of Teeter, stress is typically related to increasing tension in your muscles that can cause pain and inflammation. Being inverted in a handstand push-up helps the body to circulate the blood to reach the sore muscles. Aside from that, this blood circulation helps the lymphatic system to flush out the toxin build-up from the muscles that cause tension and stress.

Performing a handstand push-up enables your body to rehydrate the discs, reduce nerve pressure, realign the spine and relax the tense muscles which definitely reduce stress.

8. You can grow taller!

In one of the podcast episodes of Jeff Sanders, he interviewed Dr. Lockhart who claimed to grow 1.5 inches for being inverted.

If you perform handstand push-ups daily, your back is frequently decompressed, relieving pressure from your back and increasing the space in your vertebral discs. Hence, this particular movement can help you to lengthen your spine and grow taller. How amazing is that?! You still have hope to achieve that dream height!

9. Stronger body, better posture.

Helping your spine to take a break for standing as always, doing handstand push-ups can reset your spine by decompressing and realign it to aid you in having a better posture. No only you are training for a stronger body, but you are also giving your spine a favour by having a better posture.

To sum things up…

You should not have a second thought of starting your training for handstand push-ups. Aside from looking cooler and becoming stronger, handstand push-ups can also help you physically and physiologically. This compound movement does magic to your spine, balance, brain function, flexibility and strength. Handstand push-ups are one of the most effective and reliable calisthenic movements that will strengthen and improve your body in no time.

Before I end, I want you to DECIDE NOW that you will start your training to your first handstand push-up. Take note of your starting prowess and then comment on this article weekly regarding your improvements. In that way, you won’t forget to look back into the fundamentals and the benefits as you progress your skills in performing handstand push-ups

WANT TO GET STARTED WITH CALISTHENICS?

Try our free assessment:

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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!

Dare to Bare Your Arms & Abs at the Age of 50 – How to train when you are over 50 with Trainer Steve

by Alexandra

Join the tribe of Movement & Calisthenics Athlete – 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!

Let’s face it… We all want nice arms and a waistline we can show off to the world. Better yet, we all want to be fit no matter our age.

Women want Michelle Obama’s arms, Kelly Ripa’s abs, and Rachel Mclish full package.

Men want Arnold Schwarzenegger”s arms, Daniel Craig’s eight pack, and Sylvester Stallone’s physique.

And they want to have these at any age.

But why does aging past 50 years mean you can’t have a sexy waistline and strong arms?

Older and wiser does NOT have to mean fatter, weaker and jigglier.

In this post, I will teach you a different way to approach your body training. It is less conventional, yet very effective if you are over the age of 50. Because training daily, as a habit to better your body, should be as natural as brushing your teeth.

The “rules” changed when you entered your 50’s. Do you change your approach to match the new rules?

In my experience, the most frustrating thing for my older clients is the realization that they are no longer 23 years old. But age is not the problem. It’s your body that changes.

What worked in your thirties no longer works in your fifties.

So what can you do now in your 50’s?

Improvidus, apto quod victum

As most U.S. Marines will tell you, “Improvise, adapt, overcome.”

Age-related muscle loss and fat gain are not for YOU.

Most science suggests that as we age we have little to no control over these things.

We need to take action to overcome our own bodies. 

Many age-related issues can be avoided with strength training and good nutrition. Aging does NOT mean more aches and pains, unless YOU allow them.

Yes, the “rules” did change somewhere along the way. But it is up to us, athletes, to challenge those “rules.”

[VERY IMPORTANT] If you are new to training, go easy, get guidance and be patient. If you ARE over 30, overweight and in chronic pain – visit your trusted medical professional before taking on any exercise program.

The biggest rule I suggest you break is your training frequency.

As we age, moving more often is really helpful. Training daily helps keep things going, and if done right, leads to less frustration and better results.

Are you ready for a paradigm shift?

A training session can be done in 5 minutes.

Read that again.
Five minutes to train? NO WAY. Yes way.
5 minutes for A Training Session.
Here’s an example – Set a countdown timer for 5 minutes.
NO… Really. Stop, grab your phone and set a countdown timer. Do it now. I’ll wait.
C’mon… Just do it.
OK. Start the timer.

Perform 21 “air” squats, followed by 8 straight bridges or wall walks. Repeat this sequence as many times as the timer allows. That’s One Training Session, done.

If you did it… Congratulations!

You could have done that session literally ANYWHERE and anytime.

Now do that 4 more times today. Whenever you can.
NO gym required. NO wasted/lost time. Just 15 to 25 minutes of focused exercise for an entire day.

“But Steeeeve… You said ARMS and ABS!?”

Yes, I did. Fortunately, I am a “responsible” training specialist.

Deep squats DO work your abs, especially your lower belly and pelvic floor. The straight bridge hit the back of your arms, didn’t it? There’s your arms.

Now, how’s your Plank?

Can you hold a Straight Arm (Push Up Position) Plank for 2 Minutes?
If NO, Start here. It really is important for your shoulder health and core strength.
Clockwise from top: Low Plank, Reverse Plank, Prone Back Extension, Side Plank, Front Plank

You could have done that session literally ANYWHERE and anytime.

Here’s your core training if the 2 minute plank eludes you:

Work on holding each of these for 20 seconds a few to several times per day. Increase your time to build up toward 60 seconds each. Test your plank in 3 weeks and let me know where you’re at.

Clockwise from top: Low Plank, Reverse Plank, Prone Back Extension, Side Plank, Front Plank

Here’s your core training if the 2 minute plank eludes you:

  • Push Up (pick the version that challenges you for 13 reps) Straight Bridge
  • Stick to the 5-minute timer. Alternate back and forth between exercises (8 reps each), resting as needed.

How do your arms feel?

Continue to do this session throughout your day.

ADIT – What does it mean

You might be able to do 5, 8, or more 5-minute training sessions per day. Each session “Hits” your metabolism pretty hard.

Each session makes a barely noticeable dent in your time.

I call this, All-Day Interval Training (ADIT).

Yes, I just made that up and I claim dibs for infinity!

Why wouldn’t ADIT be great for your fat reduction efforts?? Rhetorical. It will.

If body fat reduction is a priority – Prioritize 5 minutes (One “mini-session”) of exercise before any meal, snack, or beverage (other than water).

If muscle growth is a priority – Get a solid 10-12 minutes of targeted work 4 times per week. Your targeted muscles should feel “Pumped Up” after these.

I’m gonna share with you another another secret.

Work your whole body, or most of it, all the time, with every exercise.

You might be able to do 5, 8, or more 5-minute training sessions per day. Each session “Hits” your metabolism pretty hard.

Each session makes a barely noticeable dent in your time.

I call this, All-Day Interval Training (ADIT).

Yes, I just made that up and I claim dibs for infinity!

Why wouldn’t ADIT be great for your fat reduction efforts?? Rhetorical. It will.

If body fat reduction is a priority – Prioritize 5 minutes (One “mini-session”) of exercise before any meal, snack, or beverage (other than water).

If muscle growth is a priority – Get a solid 10-12 minutes of targeted work 4 times per week. Your targeted muscles should feel “Pumped Up” after these.

I’m gonna share with you another another secret.

Top secret:  Do one session every day for legs, like the 5 minutes we did above.

Here’s for tomorrow: grab a moderately heavy Dumbbell for Biceps Curls. You only need one as you will be doing one arm at a time (more challenge for the core).

Alternate 8 or more

Dips (bench, chair, box, bars, etc.) with,

1-Arm Strict Biceps Curls for the same number of reps on each arm. (Concentration Curl shown)

If it’s a busy day at work… Every 30 minutes, do one round, more if you can. Don’t forget 5 minutes for the legs. You could do “double step stairs”, up and down in the stairwells before lunch. In the picture, I did Picnic Bench Step Ups.

Hopefully by now you’ve picked up on my concept of increased training frequency and exercising as a habit.

The most important thing is to successfully turn exercise into habit

  • Train every day. Don’t kill yourself everyday. Target the important areas (Arms & Abs) daily.
  • Accumulate 20 or more minutes of total training per day.
  • Focus on multi-jointed movements that require your core (not a bench) to support you.
  • You don’t need a gym or special clothing to be strong and sexy.
  • Mobility training is still training. Two 5-minute mobility sessions per day is a great idea.

 

If it’s important, DO it every day.

Train your arms and core daily. You can find more training sessions on my Instagram.

One more secret…

This is an “AB” or core training secret – Do NOT focus on crunching the “6-pack”. Instead, imagine a ball inside the middle of your abdomen. Crush down on the entire surface of that ball – Squeeze from all sides. Doing a Kegel helps here.

Using calisthenics and bodyweight protocols/progressions can thoroughly train you for strength, fat loss, mobility, and power in for short sessions every day.

The key is to Do It Every Day.

This helps to solidify the HABIT of exercise. How many days would you go without brushing your teeth?

It’s not some competitive gym thing. It’s about YOU and YOUR body.

This is real world, common sense physical culture.

To learn more different techniques of weaving your “workouts” into your day, leave questions in the comments below.

Are you ready to Overcome your 50’s?

Improvise. Adapt. Overcome.

Trainer Steve

P.S. – Below are a list of trainings I did while writing this article:

  • Tactical Pull Ups
  • Ring Rows
  • Close Push Ups
  • Bridge Push Ups
  • Pike Push Ups

Each session provided a nice break from the keyboard and took me about 3-5 minutes.

Bonus Arms: Halo Arms, Halo Tri-Extensions and Halo Curls

WANT TO GET STARTED WITH CALISTHENICS?

Try our free assessment:

Follow Steve on Instagram

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!

Be The Movement: How Federico’s Passion For Movement Became His Mission

by Alexandra

Over on The Movement Athlete Facebook Group, we hosted a 30 Day Hand Balancing Challenge with Sam McFarlane a few months ago. We were highly impressed by so many of the participants that we felt the need to get to know them a little bit better and learn about their journey with movement. We hope that by sharing athletes’ journeys with movement we can inspire athletes all over the world to explore movement and play.

Meet Federico Lopez Sanz

Let us introduce to you Federico Lopez Sanz, the co-founder of Alma Comunidad and a movement teacher. We were drawn to him from his skills, creativity, and inspirational commitment to the movement culture. When we recently interviewed him, here is what we learned about his journey with movement.

Federico, a movement athlete in his late twenties, from Santiago de Chile, knew from a young age that he would build a career around fitness. As a kid, he enjoyed playing sports at a competitive level. He played rugby for most of his younger years and competed in skateboarding and rollerblading. He love all sorts of physical activities.

“Humility is key to open your heart and really learn.”

Once he started travelling the world, he was first exposed to different body movement disciplines. He learned about aerial silks, acrobatics, dance, and different circus disciplines. He then bumped into yoga and loved it so much that he became a Certified Instructor. Yoga is still a crucial discipline in his daily movement routine.

A few years later, he dedicated himself to Crossfit, reaching Level 1 Certified Coach. It matched his energy levels and was a huge stress reliever.

“If I could get great rewards from my training, so could everybody else.”

At a crossroad in his life and eager to define his role in the movement culture, he decided to commit his practice to teaching others. Having been inspired by so many in their respective disciplines, he now wanted to inspire as many people as possible with movement. It’s what excites him most and fulfills his soul. He wanted to give back and share the conscience of movement.

“We must have conscience of what our bodies can and can’t do.”

His Movement Practice

Movement is a key component in Federico’s training. He incorporates it into his workout routine to build strength, improve flexibility and become aware of his body. His main goal is to dominate his bodyweight to reach freedom. He believes that freedom allows you understand any method, discipline or sport.

“Someone able to dominate his bodyweight in every direction, and use their body as a tool (more than a load) is really free.”

“Bodyweight mastery is infinite, simple and complex at the same time. Hard and easy; everything depends on your patience and practice. If you do it treating your body with love and respect you reach impressive longevity.”

Federico’s Advice to Beginners In Movement Training

“What others do, you can do too. If you listen and understand your body.”

“Observe and enjoy what you’re doing. It will be a path full of adventures. You don’t need anything but your body.”

The Challenge

Federico had been wanting to be part of a challenge for a while. When his wife introduced him to our Facebook challenge, something ran deep in his soul that he knew immediately he wanted to input his grain of sand.

“You reflect what our hearts want: promote movement culture big scale.”

What he found most challenging was having patience. The patience to build something as beautiful as an arm balance. Yet, the reward of finding play with movement, capturing the moment and sharing it with a community outweighed the challenge.

The challenge got him out of his typical training spot and outdoors. Anything that spices up his routine, the more he likes to incorporate it. Especially since he felt really creative and inspired.

“I can make space to share something different and change my original plan in order to let something more elevated take over: creativity, community and play.”

His Passion Project: Alma Comunidad

“I’m in the path to materialize a dream that’s been in my heart for years.”

Federico had been wanting to be part of a challenge for a while. When his wife introduced him to our Facebook challenge, something ran deep in his soul that he knew immediately he wanted to input his grain of sand.

Federico’s desire to inspire and share his knowledge brought him to building his passion project with a friend. Together, they build a space available for anyone who wants to share or teach something different or unconventional. Alma Comunidad is a community bringing people to connect more from movement and less from ego. Their main principle is that:

“Awareness of our bodies comes before technique.”

Alma Comunidad’s Instagram

Federico’s journey with movement is no short of inspiring. He lives and breathe movement daily. He embodies everything, we at Calisthenics Academy stand for and want to build. He’s an inspiration for us to continue building and sharing our discipline and community with you and the world.
Feeling inspired too? Join The Academy today and stay tuned for our next Facebook challenge.

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!

Workout In Small Spaces – Arya’s “No Space Workout”

No Space? No Worries!

You may think you have to be in a specific place to exercise, but it’s not necessary. Common exercise spaces are definitely motivating, but aren’t the key to a successful or consistent routines. You can still workout in small spaces.

The lack of access to these spaces, such as gyms, parks, or even specially-designed calisthenics are also a common excuse to avoid or put off exercise. Once you start to find reasons not to exercise, you’ll only blame those same excuses for holding you back. Believe me, I’ve been there….until I found the “no Space” Workout.

It can bury all my excuses six feet under. So whether you’re on a trip, stuck in the hotel room, or have a really tight schedule, I have a routine that will work for you.

What Is The ‘No Space’ Workout?

First things first, don’t misunderstand the meaning of “No Space”. It means you can exercise with very little space, even if it’s only 2m x 2m. It’s still enough space to work out. I came up with the term to trick myself, so I can’t make up excuses to avoid exercise.

Now, the beauty of bodyweight or calisthenics exercise is that your body is the limit. This means you can express your body with basic movements, as well as variations of that movement.

READ MORE: 3 Power Packed Breakfast Options You Will Ever Need

‘No Space’ Exercises

There are a lot of ‘no space’ exercises you can start out with. The movements that are ideal for small spaces include Push-Ups, Dips, Squats, Lunges, Crunches, Leg Raises, Sit-Ups, High Knees, Jumping Jacks, Mountain Climber, and Burpees. You name it, calisthenics has it, and uses it regularly to help athletes master movement.

And in case you don’t notice, all of those are the most basic exercises that don’t need for any equipment too!!!

So why don’t you make a workout program from those huge lists of exercises?

“Wait, I already have a program I must follow…is it ok?”

The idea of a “no space” workout is to keep you exercising when you have no place to do it. You can use the basic movements to create a workout program that isn’t restricted by space. This won’t take away from your typical program. Instead, this helps you keep a routine even when you’re traveling or busy and need to workout in small spaces.

In fact, in my experience, it will help you to get some variation in your exercise and keep you away from the boring feeling of only following your program.

READ MORE: 7 Methods of Progressing in Calisthenics

How To Create Your Own ‘No Space’ Workout

You could follow the standard, basic workout, with 3 sets of 10 push-ups, 3 sets of 10 squats, 3 sets of 10 dips, etc.

What I suggest, though, is to make it more efficient by using full-body exercises, while training in a shorter amount of time and doing a circuit.

All you need is a timer. You can use a timer app, your basic mobile phone timer, or even your watch.

Now pick your kind of exercises. I personally always pick 4 different kinds of exercises. My favorites are Jumping Jacks, Push-Ups, Squats and Mountain Climber. And as you can see, my pick already consists of Cardio, upper body, and lower body exercises.

Here’s My Personal Routine:

1. 20 seconds of Jumping Jacks

2. 20 seconds of Push-up (any progression you can do)

3. 20 seconds of Squats

4. 20 seconds of Mountain Climber

5 – 10 rounds, with a rest-time of up to 2 minutes between rounds. If you catch your breath before the 2 minutes are up, then you can go for another round.

Next-Level Workout In Small Spaces

If you feel that these exercises are too easy for you, then feel free to change and take it up a notch.

Here’s my next-level routine:

1. 20 seconds Running High Knee

2. 20 seconds Explosive Push-up

3. 20 seconds Jumping Lunges

4. 20 seconds half burpee

Now you can see how easy it is to workout with very little space.

Don’t Forget To Keep Perfect Form

You should maintain perfect form for each exercise, so it’s not necessary to go as fast as you can in 20 seconds. You have to do as much as you can in perfect form, that’s what will make your exercises count and bring the result you always want. As long as your form is good, it doesn’t matter that if you exercise in gyms, parks, or workout in small spaces.

There you have it.

Now, when you think you can’t find a place to work out, you’ll immediately remember the “no space” workout thing.

I bet you have a lot of ideas pop up. Then why don’t you try this “no space” workout and share with me how it feels and what kind of exercises you do?

Be Strong.

“Whether you’re on a trip, stuck in the hotel room, or have a really tight schedule, I have a routine that will work for you.”

“You can exercise with very little space, even if it’s only 2m x 2m. It’s still enough space to work out.”

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!