Hey tribe! As you know the Team at Calisthenics Academy has been hard at work to bring together a brand new app – a gamified platform for skill-based training that will not only bring fun and a new dimension of motivation to your training – but all the more will take you on the journey to be healthier, stronger, leaner and more mobile.
As we are getting ready to launch the app publicly, we are starting a blog series showcasing some of the features, answering all your questions and showing you why this new training is unlike anything else.
Today we want to talk about what moves you will be learning inside the app and how are they structured.
Note that the way training works is that you are working towards certain skills and they represent a specific level of strength, mobility and flexibility you achieve. But at the end, it’s just a more effective way to reach your goals of losing fat, building muscles and getting insanely strong.
And we have over 100 new moves you will be learning with the app all organised on a big map of movements.
Before we go into that though – we just wanted to remind you that there is still time to snap a lifetime access deal. If you are interested in joining us in building an amazing product and have a lifetime access to current (over 100 moves) and ALL the future updates – check it out. If you buy today you will get access to beta and you will be considered a part of our team forever.
Back to the moves!
“If you want to live a good life in your older years, start training now.”
Deconstructing the moves
As you know, we approach the movement from a very scientific point of view. Our team of coaches and physios deconstruct each move understanding what goes into it – what muscles, flexibility, mobility, strength, skill and then create a step by step path that can take anyone from zero to performing that move (we will talk about deconstruction in next blog post).
We think about our physical potential as a journey- you start with simple moves, build the foundation, learn the basics, make sure your joints, your muscles and your tendons are ready to handle higher loads and more complex moves and once they are we lead you towards the harder and harder moves.
Turning movement training into a game you can’t lose
Think about it as a map of treasures and quests – just this time the moves are the quests. The system carefully guides you through all those little important things through a personalised training plan. Step by step helping you unlock harder and harder moves.
Note that we are just getting started and even though we have over 100 new moves in the app the library will be growing as we go along as well as offered assessment and complexity of the app.
Taking you safely from zero to advanced moves
So how do you safely take someone from zero to planche? muscle up? front levers? backflips? You lead them, constantly assessing where they are on those different attributes and adjusting training daily making sure that the progress is effective and safe.
With our team, we created a whole map of moves – all interconnected where we map exactly what you need to develop to safely move forward.
We also categorized the moves based on complexity ensuring that we keep the playfulness, feeling of constant progress and holistic approach to overall body development.
Below is an outline of how the moves are divided and what moves you can expect to learn in current app.
100 calisthenics moves you can start today
The moves you will be learning are divided into different categories.Just like in the game we have:
“Main Missions are the main moves in gymnastic and calisthenics. They require lots of preparation and progressions and usually take a ong time to achieve”
Main missions are divided into fundamentals and advanced. They are very important as a make a base for all the advanced moves.
Once you achieve the fundamental moves you unlock harder & harder moves – so
Back Fundamental unlocks Back Lever and Bridges Progression,
Wall Handstand unlocks – Handstand Pushup and Free Standing HAndstand and so on…
The way system is structured is that not only it makes sure that you develop all the attributes that are prerequisites for a given move – keeping you safe. But also that every single day you are making effective progress towards your goal. Once done with fundamentals that are obligatory you are able to choose what you want to be working on.
Some of the advanced moves that you will see in the app are
– Human Flag
– Back Lever
– Front Lever
– Handstand Walk
– Handstand Push-Up
– Sitting Press
– Muscle Ups
– Ring Dips
… and more.
“Side quests are additional moves that still require progressions but they are not a core of your program. They are usually small and fun moves that help you develop strenght and skill”
Just like any move in our program – these moves also have prerequisties and are unlock as you go along.
Some of the side quests in our new app are:
– Backwards Roll
– Elevated Bridge
-Freestanding Handstand Pushup
SINGLE MOVES (VARIATIONS + TRANSITIONS)
“Single moves don’t have progessions. They include everything from one off moves eg a corow, variations of particular exercises, to connecting two different exercises (transitions) to connecting multiple exercises – what we call flow”
Some of the single skills that you will be learning inside the app:
-Pushup Variations eg. Aztec Pushup, X Pushup, Superman Pushup, Decline One Arm Pushup,
– Cartwheel Variations
– Pull Up Variations
– Handstand Variations
– Forward Roll to Handstand, Front Lever to Back Lever, Handstand to Planche, Handstand to Bridge etc
We are opening moves library to experienced trainers to create a filled with creativity library of different moves you can be learning
As you can see, the structure is there to keep fun and light approach while helping you safely push boundaries, stay playful but at the same time effective in your training.
READY TO GET ON TEH JOURNEY OF A LIFETIME?
See what our users are saying:
“Would you rather have the ability to boast of bench pressing 300 pounds or to do a one-arm pull-up? To me, pulling my entire body up with one arm is much more impressive. – Michael – Calisthenics Academy User”
“Calisthenics Academy is not the kind of program that demands you to be this physically fit to be able to perform. Instead, it caters to your own strengths and capabilities and keeps track of your progress.”
“Stick with it! It is hard at first, especially if you are stuck on a lower-level, high rep exercise. But persevering is worth it! Finally reaching each goal is so exciting.”
Taha discovered calisthenics while researching on the Internet about parkour. He had never heard about bodyweight training or calisthenics before. It was all new to him, and he was intrigued to learn more. He learned about the benefits of building strength with bodyweight that would help with his parkour practice. He wanted to get back into shape after experiencing a few injuries doing martial arts. Yet, what appealed to him most about Calisthenics Academy was that he would learn the exercises and techniques properly thanks to how the program is set up and from there master them.
“The primary reason I joined Calisthenics Academy was to build the strength necessary to practice parkour moves.”
Taha, now in his early thirties, lives in Tunisia working in the tech industry. He practiced tournament oriented martial arts until he suffered several injuries. Looking to avoid more injuries and improve his flexibility, he started practicing calisthenics.
For Taha, Calisthenics Academy is the most authoritative online resource available on calisthenics. Since joining, he’s gained extensive information on correct exercise formation and guidance on how to progress. He praises the assessment system because it aligns with goals and skills to guide progress at the right pace.
In addition, you don’t have to spend time thinking about programming reps, counts or exercises. It sets it for you based on your assessments.
One thing Taha has taken away from joining Calisthenics Academy is that he’s learned to focus on building skills and not just working out for aesthetics reasons.
“I like to learn things properly. You could rely on someone to pick a few exercises for you to do and call it a day, but I want to go further.”
The 3 Main Benefits Taha Gained Since Joining Calisthenics Academy
Improved His Posture
“My posture has improved. I feel myself becoming taller.”
The first thing Taha noticed was an improvement in his posture. He’s more aware of maintaining good posture throughout trainings and daily activities. He feels taller and carries it proudly.
“I feel that my legs are stronger.”
Despite the fact that he’s still below 10% in the majority of the skills, he’s already noticed his body changed physically. He’s made incredible strength gains already and he’s not even halfway through his progression.
Focused On Skill Building
“Now I have movement skills as my main objective.”
Since starting calisthenics, Taha’s focus has shifted to skill based goals. He’s learned to focus on building his skills instead of working out for the sake of looking good. He wants to progress daily with the moves and prefers spending his time becoming able to do a one arm push-up instead of watching videos on the Internet.
Taha’s Advice To Anyone Curious About Calisthenics
“Calisthenics training gives you flexible muscles, strong joints, and brings lots of fun and challenges to the sport that you’re into.”
Taha’s biggest struggle used to be injury prevention. Now, he no longer has to worry about getting injured. He’s learned so much about himself and his capabilities since starting calisthenics. He’s so thankful because now he has a better posture, he’s gained strength and is focused on what is really important – building skills.
He recommends to anyone starting off with Calisthenics Academy to “focus on becoming better and remember to take rest days.” He also advocates to “give up on activities that are less beneficial and you’ll find the time to train.”
Now go on, shift your mindset like Taha and we guarantee you’ll PROGRESS with Calisthenics Academy.
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Matthew is a very busy man. He’s a full-time student by day, a part-time auto technician by night, and also a husband and a father. Despite all of his responsibilities, he is still able to do his Calisthenics training and generate maximum benefits from it.
“Everything you do should bring some type of joy and fulfillment to your life. If you are considering training and you are not, then get out of your head and take action. Start now.”
Badass Training Program For Badass Auto Technician
It’s definitely a real struggle to manage finishing a degree while at the same time having a family to support. But Matthew didn’t only finished his degree in automotive diagnosis and repair and fulfill his duties as a husband and a father, he also worked part-time jobs at night as an auto technician.
Can you imagine how busy his schedule must be? He’s probably tired after a full day at school and work at night. So how did Matthew manage to fit calisthenics training into his crazy routine?
How Matthew Fit Calisthenics Into His Busy Schedule
“I made the decision to follow Calisthenics Academy because I didn’t have enough time nor energy to get to my traditional bodybuilding routine.”
Because of his busy schedule, he can’t keep up with his bodybuilding training at the gym. It was very challenging for him to get a workout done with all the studying, working and having to be present to his family. That’s when he stumbled across Calisthenics Academy. He signed up right away.
“It was the first program of its kind that showed sound training programming and progression, so I quickly signed up and began diving into the training programs.”
Better Endurance, Better Athlete
“Endurance was my biggest struggle, I had a hard time completing the recommended sets and rep ranges for push-ups, and pull-ups. To overcome these challenges, I just kept telling myself to focus one rep at a time and put in the reps, the more I do it the better I will get. So, it was a mental game for me.”
Matthew was a total newbie in Calisthenics. He only had the skills for powerlifting before he started training for Calisthenics. Hence, he needed to develop his endurance physically and mentally to be able to perform bodyweight movements. Since his desire to workout fuels his mental prowess to keep going on the movements, he was able to reach the progress that he was aiming for.
At first, he was wondering whether he can do the calisthenics movements because he is a bigger guy. But after trusting the process of Calisthenics Academy, he was able to build on his endurance, improve his strength and even enhance his mobility.
“You don’t have to train like a bodybuilding to build a great looking physique.”
3 Main Benefits Matthew Gained from Joining Calisthenics Academy
Train Anytime, Anywhere at His Own Time
For Matthew, time is very precious. He has so many things to do and working out is not a top priority for him. But after starting with Calisthenics Academy, his stress levels for having to fit a gym time in his schedule completely disappears.
With Calisthenics Academy:
He has instant access to his training programs anywhere at any time.
He doesn’t have to use all that fancy equipments to be challenged in each session.
His bodyweight is sufficient to provide him challenging workouts every time.
Developing a More Balanced Shape
Another added benefit of working on his bodyweight is that Matthew is able to address his weak points that he developed during his bodybuilding days.
“My pain threshold has dramatically been challenged and I believe that there has been a fundamental shift in my mentality. I can keep going with my workouts a lot more than before. Physically, I see my body taking a more balanced shape.”
Not only did he improved significantly in his weak points, but he was also able to “break through strength plateaus with smaller muscle groups” like his triceps and biceps.
Fun Training Program For A Beginner
Matthew’s training before to maintain an active lifestyle is bodybuilding. But after doing it for an extended period of time, the thrill of it slowly died down. Plus, the hassle of squeezing in a gym time in his busy schedule is not really attractive at the moment for Matthew.
Through the Calisthenics Academy training, “I have some fun with the new training program that I am a complete beginner.“ He is a complete beginner that really had hardships in performing several calisthenics movements. That is why this training program is so effective for Matthew.
“Calisthenics training breaks through barriers that hold people back from going to a gym because you can train anywhere and no one else really sees your weaknesses. It’s just you and your training.”
“Not having the time to workout is a matter of prioritizing it. If it’s important to you then make it a top priority.”
Matthew’s advice to anyone curious about calisthenics:
“Everything you do should bring some type of joy and fulfillment to your life. If you are considering training and you are not, then get out of your head and take action. Start now.”
If you are not happy with how active your lifestyle is right now, consider making a change. Do not overanalyze every step of the process. If you want an active lifestyle, start your training NOW. No more hesitations. No more excuses. No more holding backs. Just like Matthew, you just have to make it happen. The fulfillment that you will achieve after putting in the work and effort will surely be priceless.
Get out of your head and take action, NOW.
“A badass progressive program that coaches your through your fitness journey.”
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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:
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.
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.
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.
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.
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.
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 personalised 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.
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.
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. Whatmore 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
Leg day has become a staple part of bodybuilders’ community over the past few years.
There’s a reason for that: squats and deadlifts are two great compound lifts.
However, they’re two exercises that don’t exist in calisthenics.
So what now?
We look for alternative bodyweight exercises that can be just as effective as traditional weight-lifting.
And guess what? They exist.
Just take a look at Lazar Novovic, a famous calisthenics athlete. He only uses body weight to train his legs and has a powerful and imposing lower body.
Still not satisfied? Then look at gymnasts. Gymnasts have well-proportioned bodies and need strong legs to complete flips. Their leg training involves lots of calisthenics.
The benefits of training your legs with calisthenics
Calisthenics athletes do not have chicken legs. If you didn’t look before, verify this fact with Lazar Novovic, whose impressive body is almost exclusively developed with bodyweight.
This is one of the most common preconceived notions about calisthenics, and it’s completely wrong.
In fact, calisthenics offers much healthier benefits when training your legs than traditional weight-lifting.
1. It develops your flexibility
Let’s take a look at the deep squat.
I challenge you to try doing 20 squats, following this step-by-step tutorial.
Harder than it seems, right?
That’s because calisthenics develops your range-of-motion.
Most traditional weight-lifting will have you doing half-reps that will pump up the muscle but reduce the overall ROM of your hamstrings.
To successfully do 20-40 reps for 3 sets, your hamstrings need to be flexible enough to go down as low as proper form requires.
2. Calisthenics leg training helps you improve your balance
I’m sure you’ve heard of the staple calisthenics leg exercise, the pistol squat.
When I first met a friend, he was an extremely strong and active soccer player. And yet, he couldn’t do a single pistol squat.
Strength-wise, he was much stronger than me at that time (not anymore!). But balance and ROM-wise, I was much more advanced than him.
And that’s because I’d trained my legs with calisthenics exercises.
3. Your legs can do more than just look pretty
Calisthenics offers a variety of exercises that trains the body in as wide a range-of-motion as possible.
As I mentioned, this is amazing for flexibility. But developing your ROM will also mean that your muscles have applicable uses outside of just looking big and pretty.
You’ll develop explosive strength, which means that you’ll be able to exert a maximum amount of power in a short period of time.
You’ll have POWER thanks to explosive calisthenics training.
Calisthenics exercises to train your legs
After this, I’m sure you’ll believe that calisthenics can help you develop superhuman legs. Check out a few of the leg exercises calisthenics has to offer!
1. Pistol Squats
A pistol squat is a one-legged deep squat.
Once it gets too easy, you can up the difficulty level by slowing down each rep, adding a jump at the top, or completing the movement while standing on a balancing ball or a low pull-up bar (or high pull up bar if you dare).
How to do it:
Stand on one leg, with arms wide open for balance
The other leg is extended in front
Go down fully by bending at the hip and knee of the weight bearing leg, till the buttock touches the heel
Do not allow the other leg to touch the floor
Come up by pushing through the heel and straightening the knee
Repeat with the other leg
2. Box Jumps
This is an explosive exercise, that will have very quick results on your strength, endurance and muscle growth.
If you don’t have a box, you could use anything solid enough to hold you (ie. Rocks, benches, picnic tables).
How to do it:
Get into a starting position with your knees hip-width apart, your arms parallel to the floor in front of you.
Jump up and forward onto the box, your body relaxed.
Use your arms for balance, and always keep your knees bent.
Jump back down onto the ground, your body relaxed and your legs kept hip-width apart.
Doing this movement using one leg will test your balance similarly to the pistol squat. Progression for this exercise is simple; if it gets too easy, jump onto a higher surface, if it’s too hard, jump onto a lower surface.
The bridge is known as a calisthenics replacement for deadlifts. It works your glutes and hamstrings, as well as your shoulders and lower back, with the added benefit of working your mobility and flexibility.
How to do it:
Lie on your back, your knees bent and hip-width apart.
Place your hands, palms flat above your shoulders, right by your ears.
Push your hands and feet into the ground, raising your hips towards the ceiling.
If the full bridge is too difficult, try glute bridges. It is the same movement except with your upper back on the ground. Work on your lower back mobility with similar bending stretches as well.
To make it more difficult, you can do it with one leg, one arm, or one leg and one arm.
The movement begins on top of a small box, rock, bench, etc,
Take a small leap down to the ground
When you land, keep your body relaxed. Don’t tense your knees, or they will absorb too much of the impact.
As soon as you land, immediately jump forward or up as far as possible.
This movement was originally known as shock training, because of how quickly your muscles need to react and jump. The depth jumps, similar to box jumps, will train your lower body explosiveness, and build mass in the entire legs, including the calves.
Sprints have a fat burning and muscle building effect.
Typically, you do sprints in intervals, for example, sprint for ten seconds, then walk/rest for twenty seconds, and repeat.
The intensity of the sprinting will keep your heart rate high throughout the entire rest period.
One of the main things Sprinting has over long distance cardio is EPOC, meaning you continue to burn calories after your workout.
So, there you have it. You now know five ways to build lower body muscle and strength using calisthenics.
So even a calisthenics athlete shouldn’t skip leg day!
I recommend training your legs at least twice per week if you do split workouts.
If you train with full body routines, make sure to pick an exercise to do every workout for at least five sets.
How do you train your legs? Share your routines in the comments or in our Facebook group!
But what if I can’t do some of these exercises?
Create an optimal training routine just for you
This is a problem a lot of us run into. We’re given routines – usually based on a standardized level – beginner, intermediate, advanced. Calisthenics Academy used to do that too – because it’s very hard to create a personalized training for each and every person unless we spend a significant amount of time with them.