If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

It is quite likely that your city council has installed some strangely shaped bars and you see young boys and girls doing tricks and strange movements on said modules. It contrasts a lot to see these kids always training outdoors with life glued to a screen that has been imposed in the 21st century society. This sedentary lifestyle has harmful effects on our health, since we adopt bad postures for hours that end up causing injuries and chronic pain that significantly reduce the quality of life. Well then, what are these guys and girls doing? Very simple: Calisthenics and Street Workout.

Despite being closely related, Calisthenics and Street Workout are not exactly the same. Calisthenics is simply performing exercises using our body weight, while Street Workout adds a street element and the use of urban furniture to exercise by incorporating many Calisthenics exercises. That is, if you do Street Workout you do calisthenics but if you do Caslitenia you don’t have to be doing Street Workout.

It was in depressed areas of the United States where the Street Workout movement arose as an alternative to keep fit and have a healthy lifestyle spending little money and creating a community along the way, keeping young people away from bad habits and worse consequences. It has become very popular in Eastern European countries, where there has always been a lot of talent in sports gymnastics and Street Workout is a facelift that attracts many young heirs of Soviet sports culture.

It arrived in Spain about a decade ago and with the good weather that we enjoy, its explosion was inevitable, especially in recent years where the spectacular nature of the sport and the possibility of sharing audiovisual material on social networks has created this fever of calisthenics and street workout. that we want it to “worse” as much as possible and be very durable.

On the other hand, calisthenics has much older origins, since there are references to prescribers of this sport in France from the 18th century with works such as Clias. A., (1928) Callisthenie ou gymnastique des jeunes filles, Paris, France; although we already know that in the time of Ancient Greece the Spartan army of Alejandro Mango (yes, the one from the battle of Thermopylae known from the 300 film) already used calisthenics to exercise. If they were already this strong in 300 B.C., there is no excuse for us. In the 1960s, the Canadian army modernized the discipline with the launch of its famous 5BX (5 Basic Exercises) that became popular worldwide, being translated into more than twenty languages and is still popular today.

As a result of this explosion of Street Workout practitioners and taking into account that calisthenics have a tendency to organize themselves into training groups, federations such as the Spanish Federation of Street Workout and Calisthenics and the Spanish Organization of Street Workout and Calisthenics of this discipline that are organized to create leagues and championships at the national level and whose objective is to professionalize the sport as soon as possible to raise the level of athletes and compete internationally. Thanks to social networks and sponsors, there are already recognized figures in the world such as Sergio Ordóñez or Javi Ales.

The modalities of competition in Street Workout are the following:

• Freestyle: where the athlete has a defined time to perform the most difficult and spectacular maneuvers combining basic, static and dynamic maneuvers that will be scored by a jury.
• Workout Style: a variant of the previous category in which the athlete must do a “choreography” in which their maneuvers are mixed with the music and not only their difficulty and spectacularity are valued, but also their fusion with the musical rhythm.
• Resistance: it seeks to do a routine of calisthenics exercises, normally basic, in the shortest time and with the best possible technique.
• Tension: consists of maintaining an isometric position such as planks or levers for as long as possible.
• Strength: Although some people do not consider it “pure” when using weights to part of the body, in these competitions it is sought to perform the required exercise with the greatest weight possible.

In Spain, at the national level, the Spanish National Championship stands out, which the Spanish Federation has been organizing since 2015 and at the international level, it has positioned itself with the Battle of the Bars in 2015 and 2017 framed within an entire Arnold Classic Europe.

Why has Street Workout become so popular?

There are many reasons why the Street Workout has come to stay but they could be summarized in the following.

• Material: hardly any material is needed to start training Street Workout, not to say that when you start you don’t need anything. By going to your nearest park you can start with pull-ups, funds and other basics, and there are even many routines that you can do at home with absolutely no material.
• Spectacularity: it must be recognized that many of the Street Workout maneuvers are spectacular. Just like other urban sports like skateboarding or parkour, they are very impressive and attractive to everyone who sees them.
• Universality: Although it is more popular among young people, the street workout is accessible to people of any gender and age.
• Aesthetics: in calisthenics or street workout, the percentage of fat is very important when it comes to progress, since the more “useless” weight we have to move, the less access to advanced movements we will have. This is why calisthenics usually have a very good body composition and very aesthetic physiques.
• Calorie Burn: Street Workout routines are usually quite dynamic and burn very high calories.
• Transfer: the movement patterns of calisthenics or street workout transfer very well to other disciplines such as Crossfit or weight lifting.
• Variety: standard gym routines usually have a limited number of exercises, however calisthenics invites you to “unlock” new exercises by making each routine different.
• Physical benefits: when you perform calisthenics you will obtain improvements in many physical abilities: strength, resistance, flexibility, proprioception, balance… that will affect your physical condition and health.

However, being objective there are also some disadvantages of Street Workout compared to other disciplines and the most common criticisms are the following:

• Beginners: At the beginning, although you can always start practicing, the initial range of exercises for a person who is not in shape is frankly limited.
• Measurement: measuring the progress of some exercises in calisthenics or street workout is complicated since often the difficulty or beauty of the exercises is subjective.
• Injuries: dynamic exercises, as they require a lot of power, have a higher percentage of injuries per thousand hours than other disciplines that involve exogenous weights.
• Injuries: dynamic exercises, as they require a lot of power, have a higher percentage of injuries per thousand hours than other disciplines that involve exogenous weights.
• Leg: Many calisthenics will hate me for this but, although you can train legs intensely, it would be blind to deny that most calisthenics don’t even train legs and those who do, it is with a much lower intensity. Our legs are used to carrying our weight by now and doing bodyweight squats doesn’t create nearly the same stimulus to our quads as doing pull-ups to our upper back.

conclusions

With their pros and cons, both disciplines are becoming more and more popular among our youth and we love that it is so. Find your nearest park and the calisthenics of the area will be happy to introduce you to this discipline since the community is one of the pillars of Streetworkout, let’s not forget that its origin is in the poor neighborhoods of New York where Street Workout was the tool to escape addictions and bad company among the neighborhood’s Afro-American community.

Do you want to share your Calisthenics and Street Workout exercises? Join Fitenium, share your workouts with our community and you will have access to exclusive discounts and promotions.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

Being calisthenics and street workout the fitness phenomenon that most attracts young people to physical exercise (replacing the Crossfit?) and being quite focused on young people and millennials, it seems quite reasonable that a whole generation of influencers specialized in this sport has emerged and have become extremely popular among bar users. In this article we will briefly talk about the most popular ones, their specialty and how they got to where they are. Without further ado we go with the list that does not have a specific order.

Buff Academy: Youtube – Instagram – Facebook

Vadym Cavalera has starred in one of the most curious stories in this world that has led him to travel half the world. Born in Ukraine, he spent his entire life in the ex-Soviet country until he came of age, although since he was 12 years old he was already training basics in the park of his hometown, obviously conditioned by the cold of that area. At the age of 18, he emigrated to New York, where he continued his outdoor training on scaffolding and construction sites in his neighborhood, but again he was conditioned by the cold and when winter came he signed up for the gym, which demotivated him greatly since What he liked was training outdoors and doing functional exercises.

After coming into contact with various training groups that opened his eyes to the possibilities of Calisthenics and Street Workout, he came to the conclusion that his progress was impaired by weather conditions that did not allow him to train as much as he could. would like. That is why in 2014 he moved to Colombia where he could train practically any day due to the privileged weather in that area. Bodyweight training became more important in his life and he opened his different Social Media accounts and his YouTube channel.

We all know that his channel is a success and is close to reaching 2 million subscribers, he has also created his portal where you can see more content and buy his training methods.

NordinWORKOUT: Youtube – Instagram – Facebook

Nordin is one of the referents of Calisthenics and Streetworkout in Spain thanks to his ability to communicate and teach, like Vadym, he does not practice in his country of birth, since Nordin comes from Morocco but has lived in Spain for many years. Like many other young people, he started calisthenics almost by chance, falling for some triple slap push-ups he saw when he couldn’t barely do push-ups.

He was one of the first Spaniards to approach calisthenics competitively, which is why in one of his first championships he finished fifth in Spain, traveling to Russia to compete internationally. There he was able to meet some of his calisthenics idols and he thought he could take advantage and interview them and upload it to YouTube. From there, he realized that he could contribute a lot of content in the form of tutorials, training, etc… Over time, his channel has undergone many changes, going towards mainly entertainment content, through collaborations with famous Youtubers such as The Fitness Boy or trying other disciplines like Crossfit, MMA or Parkour.

In addition to his facet as a Youtuber, Nordin has worked a lot behind the scenes as an organizer and businessman. President of the Spanish Calisthenics Federation, he has promoted Calisthenics competitions throughout Spain. He has also made his first steps in the business world with his sponsorships, personal website and other collaborations. You can hire Nordin to give you advice to optimize your progress in Calisthenics.

Kass Calistenia: Youtube – Instagram – Facebook

Kevin is a calisthenics who, like many others, began by sharing his progress and tips in calisthenics with his friends with his training group and it was his friends who encouraged him to open his channel in 2015 in a very amateur way. KASS Calisthenics was born with the initials of his first and last name and he began to upload his training routines and tips to improve both muscle mass and fat loss.

KASS began on vacation to train “bars” in his own home, going completely crazy and without worrying about technique or overtraining, he ended up suffering several shoulder and elbow injuries based on doing pull-ups every day with a lot of volume. After being more or less recovered, he signed up for the gym with his brother, even without being well informed, and he had various back injuries due to not training correctly.

While he initially had certain aesthetic goals, Kevin currently focuses primarily on controlling his body in a balanced manner, he doesn’t focus much on freestyle but instead is focused on maintaining a balanced progress in both pull and push. You can contact him to advise you and enjoy all the free content that he offers us on his networks.

Yerai Streetworkout: Youtube – Instagram – Facebook

From the Canary Islands comes Yerai, probably the most charismatic calisthenic of the networks. From a very young age he practiced various sports, mainly swimming, but he could not dedicate all the necessary time to it since he combined it with other types of non-sports activities. He wasn’t the best swimmer in his club but at least he played sports regularly. This changed when he gave up swimming and his other hobby, video games, took up most of his time. After being addicted for a while, he did not feel completely comfortable and developed some postural problems, so the following summer he decided to start doing push-ups and sit-ups every day in the town where he spent the summer.

When he returned to his place of residence, he also began to run next door to his house and it was there that he discovered the pull-up and parallel bars. Starting at a fairly low level of strength, he spent several years progressing by adding pull-ups and dips. He got a little bored with the same exercises and was trying team disciplines like soccer or basketball. Despite the boredom, he continued training and one day in the park a friend showed him the mythical video of Hannibal for King, that’s when he discovered the possibilities offered by calisthenics.

With this boost of motivation, he created his YouTube channel and his No Gravity training community, where he shared his progress and ideas with a growing community of calisthenics. By gaining credibility among calisthenics, he began to upload his famous tutorials and educational content along with his dose of humor, becoming very popular on Spanish-speaking YouTube. He has also cultivated his competitive facet by winning the Canary Islands Street Workout and business championship, capturing his knowledge in his Guide to Calisthenics and Streetworkout and later creating his own calisthenics training app called Calisteniapp.

Eryc Ortiz: Youtube – Instagram – Facebook

This Franco-Colombian athlete is a reference in competitive Street Workout worldwide along with people like Daniel Laizans, Vadym Oleynik or Andrea Larosa, becoming world champion on several occasions. It is curious to know that he began to train street workout after having become very weak and thin after going through hepatitis.

Even though he was born and considers himself 100% Colombian, he grew up in Lyon and that is where he learned about Street Workout (which is why he represents the French country in international competitions), as we mentioned, to gain muscle after overcoming an illness. Soon he began to stand out and win competitions until he was a double world champion. Ironically, while he was winning so many championships, he had financial problems and had to earn a living with small jobs.

That changed when he moved to Dubai and began working as a coach at the Gravity Gym calisthenics gym, from there and with renewed economic stability he is already planning his return to competitions.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

One of the biggest criticisms of calisthenics training is the typical accusation of not training legs in calisthenics. This can be due to several reasons, moving our body weight is a challenge for our upper body, however, our lower body is already used to supporting all our weight, so to do a calisthenics leg workout you have to be more imaginative and use other movement patterns that stimulate our lower body well.

It is true that the most efficient method of training legs is through loads, but do not panic because that does not imply that if we do not have heavy material at hand we cannot do a calisthenics leg training that will also help us not only to gain strength and hypertrophy but to improve other equally important aspects such as balance and mobility

In this article we are going to teach you several very interesting leg exercises to add to your calisthenics leg workout and we will finish by proposing a very interesting routine that is not very well known that we promise will create a killer calisthenics leg workout.

In our list of exercises we are not going to talk about the basic leg exercises such as the Squat, Lunge or Gluteal Bridge, since we assume that you already know these exercises and as we previously mentioned, as soon as we have some strength they will quickly fall short. . Remember, as Yerai Streetworkout, committed to calisthenics leg training, says: “Don’t be a palisthenic.”

– “Pistol” squat: the basic leg After training with body weight, it can be difficult to master it and we recommend starting to do it with assistance to gradually gain strength and work on ankle mobility, which is key to maintaining balance when executing this squat, but once we have it, it is an exercise brutal for our lower body that has nothing to envy to a squat with loads. If they fall short or are too difficult, don’t worry, we have several simpler or more demanding proposals depending on your level.

– “Sissy” squat: this variant of the squat is little used but has a lot of potential to develop our anterior chain since it focuses almost all the work on our quadriceps. It is a complex exercise strong and we will have to work on our mobility to progress in it, but it is undoubtedly very undervalued for leg work.

– “Shrimp” squat: if for some reason the “pistol” squat falls short, an even more advanced version is the “shrimp squat” or shrimp squat in its Anglo-Saxon name. This exercise is also dominant for the quadriceps and special care and control must be taken when dropping the knee, since if we hit the ground when going down uncontrollably, we can injure our kneecap due to the impact.

– Hawaiian squat: this alternative to the pistol squat is quite curious and requires a little less force, since the hip is involved in the movement. In this variation, the foot of the non-working leg rests on the knee of the working leg, albeit a little awkward, but in the end it’s more stable than it looks.

– Skater squat: this type of squat is also easier than the pistol, since we move the center of mass forward and we will have more balance. Like all the squats that we propose, it requires the anterior chain, that is, the quadriceps, and we must also be careful when touching the ground with the knee since we do not want to hit this joint violently.

– Dragon Squat: the most difficult of all, a challenge of strength, mobility, flexibility and balance. You only have to see it to realize that it has a very complex technique. This exercise is very very complete, since in addition to exercising our quadriceps, the way in which we go down makes us also work the abductors, buttocks and hips. Without a doubt, if you manage to control this squat, you are a master of calisthenics leg training.

– Isometric squat: to add variety to our calisthenics leg training, we can opt for exercises that are not measured in repetitions but in time. Try holding the parallel squat with your back against the wall and let me know how your quads turn out. This exercise is a perfect finisher for our leg routine and is highly recommended. There are also other versions of this isometric squat working facing the wall or simply holding the parallel squat without a wall.

– Nordic Curl: all the exercises that we have proposed are dominant of the anterior chain, and we cannot forget our hamstrings and biceps that also need their dose of work. Our favorite for training the posterior chain of our leg. Although it is quite difficult to perform the entire exercise, we can begin to progress in this exercise by inserting negative repetitions into our calisthenics leg routine with the help of a partner to hold our ankles.

– Cossack squat: although this exercise also touches the anterior chain of the leg, it is highly demanding on the adductors, gluteus, and hip flexors, so we recommend it for the posterior chain of the leg. This exercise is especially good for improving hip mobility and flexibility, but it also adds stimulation to our lower body.

Glute Bridge / Unilateral Hip Thrust: in weight training the exercise par excellence for the gluteus is the Hip Thrust but, taking into account that in calisthenics we are not going to use loads, the method that we will use to increase the stimulus is doing it with one leg, increasing the stimulus through higher relative load and instability.

With these exercises, you have all the tools you need to create a demanding calisthenics leg workout for when bodyweight squats and lunges fall short.

To get an idea of the difficulty of the unilateral squats and progress in them, the order of difficulty is as follows: < <, < <. Did you think that pistols were the most complicated unilateral squats? When you master them you will still have half of the progression left!

Bonus: The Ballet Squat Routine.

Perhaps at first glance it may not seem so, but ballet dancers have a highly developed lower body since it is essential to perform the pirouettes of their choreographies. We know of cases such as the action hero and martial artist Jean Claude Van Damme who attended ballet classes to gain mobility and strength in his lower body. He went so far as to say that “if you are capable of surviving a ballet training you can endure the training of any sport”.

That is why we are going to propose a very simple training but that ensures stiffness in our entire lower body since it is very demanding and we probably have not trained that way in our lives. Jon Yuen proposes it and as we said it is a challenge for our legs.

The routine is very simple and simply consists of doing squats in the 5 ballet positions, known as “pli”.

• Squat in 1st position:

• Squat in 2nd position:
  
• Squat in 3rd position:
  
• Squat in 4th position:
  
• Squat in 5th position:
  

I have recorded these videos myself and the technique can be improved, I am working on it! The main advice when doing these squats is to keep your trunk straight and your knees out. I know it’s a bit counterintuitive, but these squats work like that and they’re great for our mobility. The way I execute this routine when I don’t have time or material to train legs with loads is a simple 5×5, that is, five sets of five squats.

We hope that with this article we have dispelled the myth that calisthenics does not train legs and everyone who reads can get ideas for original and challenging calisthenics leg workouts beyond endless sets of bodyweight squats and lunges.

Thank you very much for reading and see you at Fitenium!

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can share the progress they make from training and following a good calisthenics diet. Download it here.

One of the factors that most attracts people to bodyweight training is its simple nature. You don’t need to join a gym and you don’t need a lot of equipment either. Only with your body and at most on the bars of your nearest park to start training and obtain “gains” of strength and muscle mass. However, considering that in calisthenics and street workout our body is our main tool to exercise, it is even more important to maintain it in an optimal state to gain control over it. That is why we are going to help you with the principles of the calisthenics diet so that you can progress as much as possible in a natural and healthy way.

We defend 4 principles when designing a calisthenics diet, which are the following. It is nothing complex or sophisticated, no supplementation or precooked food is used, the strategy for success is based on these four pillars.

Avoid junk food, prioritize natural foods.

Obesity is an increasingly widespread pandemic in the world. Many Spanish-speaking countries are in the highest positions in the hateful ranking of countries with the highest obesity rate, highlighting the cases of Mexico and Chile, with rates above 25% in the case of Chile and a worrying 32% for the North American country, only surpassed by the United States.

Currently there is a tendency to overuse processed foods that do not contribute anything and are more expensive than the sum of their ingredients and, although we are very clear that a food should not be demonized because it is processed (a yogurt, for example, is processed and can be very healthy), for our calisthenics diet whenever we have doubts it is better to opt for foods with as short a list of ingredients as possible.

It is clear that we are interested in maintaining a low fat percentage for the practice of calisthenics and for this, sugary foods or foods high in saturated fat will provide a very high amount of calories and very little satiety. Of course there are sugar-free soft drinks and they are not a bad option to drink from time to time, but our recommendation will always be to drink water.

Take your protein! Calisthenics diet needs it

Whether we want to gain muscle mass or lose fat, protein plays a very important role in both processes. It is true that if we are in a stage of fat loss, in order to maintain all the lean mass possible, the grams of protein per kilo of weight. You can expand more information in our two articles on how to lose fat and about how to gain muscle mass, but to summarize about the consumption of fat in both phases, it is normally recommended to consume between 1.8 and 2.5 grams of protein per kilo of weight, tending to the ceiling if we are in the definition phase and to the floor if our goal is to win fat.

Where to get that protein? It’s not complicated, there are many quality sources available within real food. The most common option is meat, but we must not forget the protein available in other foods such as eggs, dairy, fish… or if you are vegan there are options such as legumes, soy and others. In the following table we can find a protein reference per 100 grams of various foods.

Chicken breast: 23gr
Turkey breast: 24gr
Lean beef: 22gr
Lean Pork: 22gr
Serrano Ham: 36gr
Stuffed Loin: 38gr
Tuna Steak: 24gr
Tuna: 21gr
Salmon: 21gr
Mackerel: 15gr
Sardinas: 24gr
Octopus: 15gr
Calamar: 16gr
Egg: 13gr
Egg whites: 11gr
Whole Milk: 8gr
Lechi Seeds: 8gr
Skimmed Milk: 8gr
Fresh Cheese: 12gr
Semi-cured cheese: 23gr
Cured Cheese: 25gr
Old Cheese: 25gr
Fresh Shake Cheese: 8gr
Queso Quark: 12gr
Lentils: 25gr
Chickpeas: 19gr
Beans: 21gr
Textured Soy: 50gr
Peanut: 30gr
Almendras: 25gr
Anacardo: 22gr

Regarding whey protein, despite the fact that it is a processed food, we believe that it can be useful for people who have difficulties reaching the protein weight they are looking for. Vegans generally have a much more difficult time than omnivores, so whey protein is even more useful in this case. However, do not worry, the Frank Medrano diet is vegan and is a benchmark in the world.

Of course, if your economy allows it and you have access, we recommend buying grass-fed meat, free-range eggs, free-range chicken, etc… the flavor and fairer treatment of animals are worth it.

Finally, if we are in a stage of fat loss, we must bear in mind that some of these foods (salmon, nuts, cheese…) apart from protein, have a high amount of protein, they are also rich in fat of quality, which are necessary for a balanced diet, but are caloric and therefore we recommend eat them in moderation.

Carbohydrates and dairy, how to manage them?

Although protein is perhaps the most key macronutrient of all, carbohydrates provide the energy that a good calisthenics diet requires if you are to perform on the bars.

While many people are against adding grain and dairy to the diet because they supposedly promote intestinal inflammation, a large number of other athletes take milk and gluten with no problem. In general, from Fitenium we recommend that you take both if you do not have any intolerance and they feel good, but if you constantly have bad digestions, try to stop taking them to see if they are the reason.

On the other hand, we must be careful with the carbohydrates we choose. We must prioritize slow-digesting or complex carbohydrates, which fill us up for longer and do not create insulin spikes. Some of them are tubers, rice, pasta, bread or cereals taking care that they are integral. Ideally, they should be low in sugar and high in fiber to go to the throne like clockwork :).

What about the fruit and vegetables in the calisthenics diet?

If you have doubts about eating fruit or not eating it, eat it. It is a very healthy food with an enormous nutritional contribution, perfect for a calisthenics diet. In addition, they are generally low in calories and create great satiety, so it is difficult to screw up your caloric deficit with apples.

However, it is true that other more caloric fruits such as bananas or grapes should be taken because they are nutritionally quite good but in moderation. I wouldn’t worry too much about the sugars in the fruit, since they are naturally present in the food and not added as in so many processed foods.

Regarding vegetables, eat all you want and more, the more varied the better.

conclusions

We must take care of our body above all, but if it is our training tool, even more so. It is key for a calisthenic to be low in fat to progress in exercises with your own body weight, for which we must try a moderate and high protein intake, the first step is to avoid junk food. In general there are many sources of real food with quality protein, but nothing happens if we help ourselves with a protein shake.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can share the progress they make with their calisthenics training at home. Download it here.

I am sure that it is not the first time that you consider starting to train constantly to improve your health and physical condition. You have gone to a gym and it may even be that you have paid several months in advance. You started out very motivated, but you have a complicated routine, little time and in the end you end up leaving the gym aside. You wonder what has gone wrong and you get frustrated because you have failed in your goals. Perhaps your best option is to train calisthenics at home if you don’t have time to train.

It is quite likely that you are not familiar with how to train calisthenics at home, but do not worry because in this article we will share with you tips and routines for calisthenics at home. You will have no excuse because the routines are done quite quickly, they are adaptable to your level and some do not require any type of material that everyone does not have at home.

For those who are not familiar, calisthenics is a training method in which you use your body and gravity to work your muscles, using repetition exercises such as push-ups, pull-ups or squats as well as tension exercises such as planks or “levers”. Normally to train calisthenics you need some minimum equipment that is a pull-up bar and parallel bars. However, to start calisthenics at home we will recommend exercises that do not require any specific material.

exercise progressions

In the gym, you usually progress through a progressive overload system, that is, you repeat the same exercise by adding more weight, repetitions or series. In calisthenics, it is true that you can weigh yourself down with many exercises, but especially for beginners, it is advisable to start with versions of the exercises.

Exercise 1: Push-ups

Level 1: Knee Push-ups

Level 2: Incline Push-ups

Level 3: Normal Push-ups

Level 4: Decline Push-ups

Exercise 2: Squats

Level 1: Partial Squats

Level 2: Parallel Squats

Level 3: Deep Squats

Level 4: Single Leg Squats

exercise 3: backgrounds

Level 1: Bent Knee Dips

Level 2: Straight Leg Dips

Level 3: Horizontal Funds

Level 4: Parallel Dips (equipment is required for this exercise)

Exercise 4: Burpees

Level 1: Burpee with Chair

Level 2: Burpee in two counts

Level 3: Burpee in one beat

Level 4: Full Burpee

How do I know what level I am at? When you can do a set of 20 repetitions of each of these exercises, you’ll be reasonably ready to move on to the next level. The case of the squat is quite different from the others since the squat on one leg is very dependent on the balance and ankle mobility that you have more than on strength. We recommend that you visit our Calisthenics Leg Training article so you can see other options for progress by doing bodyweight squats.

routine

To train at home easily and quickly, we recommend doing a circuit of the aforementioned exercises. Depending on your level you will opt for one level or another of each exercise and a number of repetitions. A simple progression that we like is to gradually increase series and repetitions until we level up in each exercise, returning to the initial number of repetitions. We will start with 3 rounds of 8 repetitions of all the exercises (except the squat, which will be double the repetitions), resting one minute between rounds and if we have managed to do the 3 rounds of 8 repetitions of an exercise without failing in any round, we will go up 3 repetitions ( or 6 in the case of the squat). Each home calisthenics exercise progresses differently, and we can go more advanced in some exercises than in others. Once we’re able to do maximum reps, we’ll add a fourth set to make sure we can move to the next level. The progression will be like this.

Once we can with this, we will move on to the next level of exercises.

Once we are able to do this calisthenics routine at home, we can go back up.

And finally, we would come to this routine.

If you are able to do the last routine, it can be said that you have a fairly high physical level and you are a lover of training, so it will not be a big problem to join a gym to continue progressing.

conclusions

You can start training with my little material is to improve, for this, calisthenics exercises at home are your best option, and with this routine you can progress until you reach a fairly high physical level.

The tuck sit is one of the basic isometric exercises that will allow you to train the muscle groups necessary to evolve to other more advanced positions such as the L-sit and the V-sit.

With the tuck sit you will work the deltoids, triceps, the core abdominal area, and deltoids. In this article we will review which are the most common progressions to achieve it and how you can find the guide you need in the Fitenium app to carry it out.

Strengthening routine for the Tuck sit

Below you can find a strengthening routine to achieve the strength necessary to attempt the Tuck sit. Completing these exercises will not guarantee that you will be able to carry out the exercise, but they will help you prepare your muscle groups and obtain a minimum level of strength with which to advance in the specific routine.

Try to do this routine for at least two weeks, three days each week to get the muscle tone needed for the specific routine.

If you want to continue your training and get results, we advise you to follow this strengthening routine for free through the Fitenium app where you have this routine and many more at your disposal.

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Specific routine for the Tuck sit

To get the Tuck sit you will not only need strength in all the muscles involved. You need to find the right balance and know how to maintain the scapular posture to get up.

With these exercises that we will give you now, you will be able to follow a routine to nail the Tuck sit.

1/ Stand up Keeping BOTH feet on the ground

The Tuck sit can be performed on parallel bars, on the ground and on rings. Although if you are starting, we recommend that you carry out the exercise on two parallel bars as they will help you maintain balance, you will not have such a high muscular demand on your wrists and you will be able to gain a few more centimeters to hold your body off the ground.

• Try to get up keeping your legs stretched out in front of you. The goal of this exercise is to get your shoulders down enough so that they can carry partial weight of your body.
• Repeat this exercise several times and make sure that you maintain a vertical spine from the floor to your shoulders.
• Maintaining a correct position in the upper part of your body is essential to continue your progression.

Remember that you can find your personalized training program in the Fitenium app. You will not only find the exercises that you should perform each day, but also visualizations of how to perform them, notes on training programs, rest times and much more.

2/ Stand up Keeping only one leg on the ground

During this exercise the objective will be to progressively increase the weight that you are carrying on your body when you stand up.

• Sit down again with both legs stretched out in front of you and try lifting your entire body and one leg. If you are not able, you can flex the leg that you are lifting.
• Repeat this exercise several times, changing legs and try to maintain a minimum of 3 seconds in the raised position.
• Remember that you must maintain verticality in the upper part of your body to continue your progression.

3/ get the tuck sit

This is the final exercise in the Tuck sit progression.

• Sit back down with both legs bent in front of you and try lifting your whole body up. If you can’t go back to step 2 or increase the intensity in the strength routine above.
• At first you will notice tremors throughout the body, especially in the arms since for the first time you are maintaining all your weight. Try to find your balance and keep the position stable.
• Once you are able to stay suspended, work on improving the verticality of your back.
• Progressively increase your Tuck sit time by recording yourself on video with the Fitenium app to track your progress and execution technique.

Follow your progress on your profile in Fitenium app. You will have at your disposal all kinds of metrics about your progress and evolution, exercises performed and calendar. Also, if you wish, we can send you training notifications and personalized emails with your progress.

conclusion

The Tuck sit is one of the first isometric exercises where you will keep your full weight lifted using your upper body. Following the strengthening routine and the specific one, you will soon achieve the Tuck sit, although you should not be discouraged if you are not capable during the first weeks of training. All isometric exercises require a good physical condition to be able to carry them out.

The Tuck sit will also open the doors to more complex exercises such as the L-sit and the V-sit. In fact, if you can do the tuck sit you are probably only a few workouts away from being able to do these as well. In fact, if you are able to do the L-sit you are probably only a few workouts away from being able to do these as well.

The L-sit is one of the most important isometric exercises. Don’t think of the L-sit as an easy exercise that is within everyone’s reach; to pull it off you will need a good amount of strength from head to toe and a good level of flexibility to control it.

Do not be intimidated by the L-sit either, since with the necessary training and perseverance you will be able to achieve it. First of all we recommend you to make a structured progression starting with carrying out the Tuck sit. First of all we recommend you to make a structured progression starting with carrying out the Tuck sit.

With the L-sit you will work a large part of the muscle groups in the body since it is a very complete exercise: shoulders, triceps, the abdominal area of the core, the pelvic area, quadriceps, and deltoids. In this article we will review which are the most common progressions to achieve it and how you can find the guide you need in the Fitenium app to carry it out.

Strengthening routine for the L-sit

Below you can find a strengthening routine to achieve the strength needed to attempt the L-sit. Completing these exercises will not guarantee that you will be able to carry out the exercise, but they will help you prepare your muscle groups and obtain a minimum level of strength with which to advance in the specific routine.

Try to do this routine for at least two weeks, three days each week to get the muscle tone needed for the specific routine.

If you want to continue your training and get results, we advise you to follow this strengthening routine for free through the Fitenium app where you have this routine and many more at your disposal.

.

Specific routine for the L-sit

To get into the L sit you’re going to need proper balance and maintaining scapular posture to lift yourself up.

Follow these exercises to get the L-sit.

1/ Stand up Keeping BOTH feet on the ground

The L-sit can be performed on parallel bars, on the ground, and on rings. Although if you are starting, we recommend that you carry out the exercise on two parallel bars as they will help you maintain balance, you will not have such a high muscular demand on your wrists and you will be able to gain a few more centimeters to hold your body off the ground.

• Try to get up keeping your legs stretched out in front of you. The goal of this exercise is to get your shoulders down enough so that they can carry partial weight of your body.
• Repeat this exercise several times and make sure that you maintain a vertical spine from the floor to your shoulders.
• Maintaining a correct position in the upper part of your body is essential to continue your progression.

Remember that you can find your personalized training program in the Fitenium app. You will not only find the exercises that you should perform each day, but also visualizations of how to perform them, notes on training programs, rest times and much more.

2/ Stand up Keeping only one leg on the ground

During this exercise the objective will be to progressively increase the weight that you are carrying on your body when you stand up.

• Sit down again with both legs stretched out in front of you and try lifting your entire body and one leg. If you are not able, you can flex the leg that you are lifting.
• Repeat this exercise several times, changing legs and try to maintain a minimum of 3 seconds in the raised position.
• Remember that you must maintain verticality in the upper part of your body to continue your progression.

3/ Perform the tuck sit

Up to now the routine has been the same as that we mentioned for the Tuck sit.

• Sit back down with both legs bent in front of you and try lifting your whole body up. If you can’t go back to step 2 or increase the intensity in the strength routine above.
• At first you will notice tremors throughout the body, especially in the arms since for the first time you are maintaining all your weight. Try to find your balance and keep the position stable.
• Once you are able to stay suspended, work on improving the verticality of your back.
• Progressively increase the time of the Tuck sit by recording yourself on video with the Fitenium app to follow your progress and execution technique.

3/ Tuck sit with one leg extension

• Once you’ve secured the tuck sit with acceptable technique and can hold it for at least five seconds, try slowly straightening one leg until you reach full extension.
• Repeat the exercise slowly, keeping your leg fully extended for at least 2 seconds each time. Every second that you stay with your weight lifted will help you strengthen all the necessary muscles, do not give up.
• When you are able to keep one leg straight, try the other leg until you are able to hold at least 5 seconds on each leg. Ideally, you should be able to hold each leg for 5 seconds before hitting the ground.

4/ L-sit

You almost have it! Keep working steadily and you will get it.

• Start in the tuck sit position and very slowly try to extend your hips forward by twisting your arms with your elbows in. Hold this position for at least 10 seconds.
• Little by little, try slightly extending both of your legs until you are able to straighten them completely.
• It is very important that you work on improving the final position of the L-sit since the drop of the legs is one of the most common mistakes.
• Record yourself on video with the Fitenium app to improve your execution and keep track of the time you keep with your L-sit.

Follow your progress on your profile in Fitenium app. You will have at your disposal all kinds of metrics about your progress and evolution, exercises performed and calendar. Also, if you wish, we can send you training notifications and personalized emails with your progress.

conclusion and tips

The L sit is one of the most relevant isometric exercises with which you will train almost all muscle groups in your body. Following the strengthening routine and the specific one, you will be able to reach the L-sit if you train hard, although you should not be discouraged if you are not able to achieve it during the first weeks of training. All isometric exercises require a good physical condition to be able to carry them out.

Here are some tips for the correct execution of the L-sit

• Keep your shoulders drawn down.
• Your back should be straight when you are up.
• The chest should be high and out
• The knees must be locked in full extension.
• The toes should be pointing out.

The L-sit will also open the doors to more complex exercises such as the V-sit, the handstand and the plank. In fact, if you are able to do the L-sit you are probably only a few workouts away from being able to do these as well. In fact, if you are able to do the L-sit you are probably only a few workouts away from being able to do these as well.