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 Calisthenics exercises from beginner to advanced

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MUDMAN



Posts: 1500
Join date: 2011-07-14

PostSubject: Calisthenics exercises from beginner to advanced   Thu Jan 19, 2012 12:26 pm

PUSHUPS :

BEGINNER: Decline Pushup

Plank to Pushup position (repeat)

Hands elevated Pushup

Flat ground Pushup

T-Pushup

Flex arm plank (isometric)

INTERMEDIATE:

Diamond Pushup

Pseudo Planche Pushup

Offset Pushup

Feet Elevated Pushup

Bar Pushup

Dip Bar Pushup

Hands facing in Pushup

Tiger Pushup

Total Control Pushup(unilateral prerequisite)

Total Containment Pushup(unilateral prerequisite)

Knuckle Pushup

Hindu Pushup

Divebomber Pushup

Wide Grip Pushup

Nose in the Hole

Typewriter Pushup

One arm assisted Pushup (water bottle)

ADVANCED:

Plyometric Pushup Variations (clapping etc.)

Inverted Pushup

Superman Pushup

Fingertip Pushup

Fingertip Superman Pushup

Planche Pushup ( feet elevated on bench)

Tuck Planche Pushup

Straddle Planche Pushup

One Arm Pushup(feet shoulder width)

One Arm/One leg Pushup

Static Planche (isometric) Straddle or Straight legs

Planche Pushup(f eet on wall)

Planche Pushup

Elbow Stand(isometric)

Tiger Bend Pushup

90 Degree Pushup









SHOULDERS and HANDSTANDS:

BEGINNER: All beginner pushing and pulling exercises work shoulders

Stick Ups(warmup and beginner exercise)

INTERMEDIATE:

Inverted Press/Pushup (feet on bench, piked position)

Lateral Raise (bodyweight Version)

Bear Traps

Shoulder Roll (rowing)

Shoulder Roll (pushing)

Handstand (isometric against wall)

Inverted Shrugs

Inverted Upright Row (split legs)

Handstand Pushup (against wall)

Knife Hand Pushup (anterior delt)

Wide Grip Body Row (posterior delt)

Plate Pushup (anterior delt)

Nose in the Hole

ADVANCED:

90 degree hang (move front to back-internal and

external rotaters)

Handstand (isometric)

Handstand Pushup (various grips)

Tiger-Bends

One Arm Handstand










PULLUPS:

BEGINNER: Assisted Pullup

Jump Pullup

Chin Up

Hammer Grip Pullup

Standard Pullup (shoulder width grip)

Bar Hangs (isometric)

INTERMEDIATE:

Wide Grip Pullup

Close Grip Pullup

Alternate Grip Pullup

Kipping Pullup

90 Degree Bar Hangs (isometric)

ADVANCED:

Behind the neck Pullups

Plyometric Pullups

Pullovers (core)

Pullovers (lats)

Front Lever (anterior core intensive)

Back lever (posterior core intensive)

Cranks

Pendulum Pullups

One Arm Assisted Pullup (half moon)

One Arm Assisted Behind the neck

One Arm Assisted (one finger, two finger, elastic band)

Muscle Ups (wide, close, medium, mixed grip, reverse grip)

Ice Cream Makers

Lever Rows

Typewriters

Inverted Row (wide, close, hammer grip)

Inverted Pullup(hannibals)

Jumpovers

One Arm Bar Hangs (isometric)

One Arm 90 Degree Bar Hangs (isometric)

One Arm Pullup

One Arm Front Lever (coffins)

Muscle ups with Plyo (hand clap, etc.)

360 Muscle up

Add various lower body movements to pullups for full body

exercise.











DIPS:

BEGINNER: Bench Dips (feet on ground)

Parallette Dips (feet on ground)

Bench Dips (feet on bench)

Parallette Dips (feet on bench)

Jumping Dips

INTERMEDIATE:

Parallel Bar Dips (close grip-elbows in or wide grip-

elbows out)

Straight Bar Dips (various grips)

ADVANCED:

Dip to Elbow Lever

Plyometric Dips

Dip to Planche

Dip to Handstand

Dip Planch Rocks

Add varoius lower body movements to dips for full body exercise.






BODY ROWS:

BEGINNER: Palms up Body Row (feet on ground)

Palms foward Body Row (feet on ground)

Palms Wide (feet on ground)

Mixed Grip (feet on ground)

Flex Arm Body Row (isometric)

Use a higher height bar progressing towards upper body

parallel to ground (knees Bent).

INTERMEDIATE:

Various grips with feet on bench (straight Body)

One Arm Body Row (High angle - feet on ground)

ADVANCED:

Front Lever (isometric)

Pendulum Pullups

Lever Rows

Inverted behind the back Row (Hannibal)

One Arm Body Row (feet on bench - straight body)

One Arm Front Lever








ADDITIONAL BICEP WORK:

Bar Curls (various angles)

One Arm Bar Curls (various angles)

Bodyweight Lying Curl

All pulling and planche work bicep.

ADDITIONAL TRICEPS WORK:

Jacknife Pushups

One Arm Jacknife Pushups

Bodyweight Skullkrushers (various angles)

X-Men Pushups

One Arm assisted cross extension Pushup

All pushing work tricep.

FOREARMS:

Grip Reversals

Bar Hangs (thick bar, towel, tennis ball, etc.)

Finger Hangs

False Grip Hangs

False Grip Pullups

Finger Pullups (one, two, etc.)



ANTERIOR CORE:
BEGINNER: Plank (isometric)

Straight Arm Plank (isometric)

Sit Up (feet under bar - hip flexor dominant)

Janda Sit Up (heels pull against bar -hamstring

dominant)

Trunk curl

Mountain Climbers

Knee ups, outs, unders (pushup position)

Leg outs, unders, ups (pushup position)

Arm Circles (pushup position)

INTERMEDIATE:

One Arm/One Leg Plank

L - sit (isometric)

L - hang (isometric)

Bicycle Crunch

Sit Ups (military)

Circular Leg Raise

Plank Pushup

V - Ups

Hanging Knee Raise

Decline Situp

Slant Sit Up

Horizontal leg raises

ADVANCED:

Floor Pike (isometric)

Scisseor Leg Lift

Hanging Straight Leg Raises

Windshield Wipers

Elbows to Knees (alternate knee to elbow option)

Ab Wheel

Sit Ups on Dip Bar

Dip Bar Knee Tucks (straight bar option)

Dip Bar Leg Raise (straight bar option)

Single Leg Decline Sit Up

Floor Pike to Handstand (floor, dip bar, or parallettes)

Dragonflags




POSTERIOR CORE:

BEGINNER: Cobra

Superman

Lying opposites

Reverse Plank (elbows or hands)

Crab Walk With Leg Lift

Bridge (isomtric)

Bridge with Lift (one let option)

Toe touches

Bodyweight Deadlift

One leg deadlift

INTERMEDIATE:

Back Extension

Reverse Hyper Extension

Glute Ham Developer (Dip Bar substitute)

Headstand Hyper Extension

ADVANCED:

Handstand Hyper Extensions

Cobra Bends

Pike to Handstand




OBLIQUES:

BEGINNER: Side Plank (isometric)
Plank (isometric)

Twisted Plank

INTERMEDIATE:

Hanging Oblique Crunch

Alternate Elbow to Knee

ADVANCED:

Hanging Windmills

Windshield Wipers

Handstand with Side Bend

Headstand Windmills

Gravity Dips

Human Flag

Skin the cat with Knee tucks

Serattus Raises

Human Flag Pushup

Add a twist or bend to any exercise to emphasize the obliques.



SQUATS:

BEGINNER:
Air Squat (bench assisted)

Air Squats

Rock Squats

Wall Sit (isometric)

INTERMEDIATE:

Prisoner Squat

Static Squat (isometric)

Close Leg Squat (outer thigh)

Sumo Stance Squat (adductors)

Pole Squat (strict form)

One Leg Squat

Box Jumps

ADVANCED:

One Leg Wall Sit (isometric)

Pistol squat

Squat Jumps

Tuck Jumps

One legged Box Jump



LUNGES:

BEGINNER: Static Lunge (isometric)

Foward Lunge (stationary)

Reverse Lunge (stationary)

INTERMEDIATE:

Walking Lunge

Lateral Lunge

Diagonal Lunge

ADVANCED:

Hop Lunge




MISC. LEGS:

Step Ups

Bodyweight Leg Presses

Bodyweight Deadlifts

Split Squats

Knee Drops (one arm/ one leg goal) (Quads)

Cobra Bends (hamstrings)




CALVES:

Jump Rope

Jumping Jacks

Toe Presses

One Leg Toe Presses

Warrior Toe Presses

Ankle Hops
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MUDMAN



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PostSubject: Re: Calisthenics exercises from beginner to advanced   Thu Jan 19, 2012 12:26 pm

TABATA PROTOCOL:
Invented by Izumi Tabata from Japan, this protocol consists of 20
seconds of maximum effort followed by a 10 second rest for 8 consecutive
rounds. Use any exercise for this protocol and score the last round. Your
score is how many reps you can complete in the last round. This protocol
taps in the anaerobic and aerobic energy pathways and is excellent for
encreasing the VO2 max and increasing muscle endurance.

FIXED REP:
Pick any number of exercises and the specified reps you
wish to complete and perform the entire workout in the shortest
timepossible. You must stay with each exercise and complete the
required number of reps before moving on to the next exercise.
Example: 100 pushups

100 air squats

50 pullups

50 dips

100 situps

Record the time it takes to complete the workout, then try it at a later
date attempting to beat your time.

HIGH INTENSITY TRAINING (HIT): Not to be confused with HIIT. HIT is a
series exericises performed in order without rest except to catch your breath
or get a sip of water. This is not for the weak minded individual or

the inexperienced trainee. One must possess a high intensity attitude

to get the full potential of Hit Training. Hit is total body training.

Example 1: Bar-barians requirements 40 dips

20 pullups

50 pushups

5 muscleups

All completed in one set each and in under 6 minutes.

Example 2: 50 pushups

20 pullups

20 dips

30 bodyrows

10 handstand presses(against wall)

20 hanging leg raises

50 decline situps

30 back extensions

50 walking lunges

100 air squats

Complete the required number of reps in as little time as

possible. Take note of which exercises you couldn't complete

in one set and keep trying till you succeed. Then make the

exercise more difficult by adding reps, weight or switching

to a harder exercise.



HIIT-HIGH INTENSITY INTERVAL TRAINING:
HIIT is a broad term for interval training that consists of different work
to rest ratios. Tabata is a specific HIIT protocol with a 2:1 work to rest
ratio. Here we will explain different work to rest ratios depending on
which energy reserve system you wish to train. In the first stage of
anaerobic work the body utilizes the phosphocreatine system.
This system of energy typically lasts for 10-30 seconds and is
followed by a 30-90 second rest interval. The second stage(glycolytic)
of anaerobic work kicks in approximately 30 seconds in and continues
to be thedominant energy resource til 120 seconds has passed. This is
typically followed by a 60-240 second rest. The third stage of energy
is the oxidative(requiring oxygen)stage and is commonly referred to
as aerobic work.This is the dominantenergy pathway in intervals of
120 - 300 seconds and is followed by rest of 120 - 300 seconds.

RECAP: ANAEROBIC PHOSPHOCREATINE: WORK 10 -30 SECONDS
RATIO 1:3 REST 30-90 SECONDS
GLYCOLYTIC STAGE: WORK 30-90 SECONDS
RATIO 1:2 REST 60-240 SECONDS
AEROBIC OXIDATIVE STAGE: WORK 120 -300 SECONDS
RATIO 1:1 REST 120-300 SECONDS
TAKEAWAY: STRENGTH TRAINING - STAY IN PHOSPOCREATINE STAGE
MUSCLE HYPERTROPHY(SIZE) - STAY IN GLYCOLYTIC STAGE
MUSCLE ENDURANCE AND VO2 MAX - STAY IN OXIDATIVE
Like Tabata, many protocols tap into all 3 pathways. This is because as you
start the protocol the body uses the phosphocreatine reserves then the
glycolytic path takes over and finally 2 minutes into the tabata the oxidative
path kicks in. HIIT can be highly specific to your goals or you can use it
for overall fitness.


DENSITY TRAINING: Used to rapidly gain strength, endurance or both. First
pick a target goal of reps you wish to complete. For example lets say you
want to do 30 pullups in a row. Double the goal amount, meaning

your total volume is going to be 60 pullups. Start with 5 reps per minute

for 12 minutes. When this becomes easy move to 6 reps per minute for 10
minutes . When this becomes easy move to 7 reps per minute for 9 minutes.
Follow this progression until you reach 15 reps per

minute for 4 minutes. When you can perform half the goal amount (30/2=15)
for 4 minutes easy, you will theoretically be able to do your

goal of 30. Perform this protocol twice per week.

For more on density training look up Charles Staley and Ethan Reeves.

FATIGUE CYCLING: This is a type of fixed rep workout. Choose exercises in
order of difficulty. Start with the hardest exercise and then

continue on to the next easiest without rest. Do higher reps on the

easier exercises and lower reps on the harder ones.

Example: 5 pseudo planche pushups

10 diamond pushups

15 elevated feet pushups

20 standard pushups

When this becomes easy reverse the order. The workout now becomes
much harder due to the fatigue from earlier exercises.

When this becomes easy you can add more reps, or pick more

difficult exercises.



TIMED INTERVAL: Pick one or more exercises and choose the time you
wish your training session to last. perform as many reps as possible in
the time allotted.
Example 1: As many air squats as possible in 5 minutes.


Example 2: As many pushups and pullups as possible in 10 minutes.
Do equal amounts of pushups and pullups. For example 10 pushups then
10 pullups and keep going back and forth.



In order to track you progress you must record how many reps you
complete so you can work against you personal record on a later date.

STRENGTH TRAINING: Strength training is typically performing
work in 1- 5 rep max. Rest intervals can run between 2 - 5 minutes allowing
for complete muscle restoration of creatine phosphate.

Example: planche pushups 5 sets of 5 reps

handstand pushups 5 sets of 5 reps

shoulder rolls 5 sets of 3 reps/side

pistol squats 5 sets of 5 reps/side

SINGLE REPS: This is a great strength training protocol. If you can

only do one pullup then multiple singles is a great way to build strength.

Do one every 10 seconds. When that becomes to difficult then extend

the rest to 15 seconds. When this becomes to difficult extend the rest

20 seconds and so on. When you can no longer do the required rep

it's time for negatives.





NEGATIVES: Or commonly referred to as forced negatives. Negatives
are essential when it comes to breaking through plateaus in your
training. For example if you can not complete a one arm pullup

you can try doing the eccentric part of the movement(lowering

of your body from the top position). Use extreme caution. If you

can not control the descent then you are not ready for one arm

pullup negatives. See Isometrics. Lets take a look at a simpler

example. Lets say you can do 50 consecutive pushups.

immediately upon completion of the 50th rep assist yourself

into the top position of the pushup and lower yourself slowly

to the ground. Continue until you can no longer control the

descent. This is a form of fatigue cycling and will build strength

and/or muscle endurance.

DIFFICULTY LADDERS: Pick any number of exercises and perform
them from easiest to hardest.
Example: 5 body rows

5 close grip body rows

5 wide grip body rows

5 chinups

5 close grip pullups

When you can no longer perform the hardest exercise, drop it

and continue with the rest of the exercises until you are left with

only one exercise.



PYRAMID TRAINING: This style of training has been around for
years and well for strength and muscle endurance. When
pyramiding one can pyramid up, down or do a double pyramid.
Deciding what numbered scheme depends on ones goal.
Example: muscle size and strength - 12,10,8,6,4,2,2,4,6,8,10,12

O.K. lets assume here that you are using pullups to build your

back and biceps. Hypothetically client X can do 20 consecutive

pullups. Client X does 20 pullups for a specific warmup. Client X

will perform 12 pullups with a 10 pound dumbell between

his/her feet. 10 pullups with 15 pounds. 8 pullups with

20 pounds and so on. Beginners should start out with a positive

pyramid for a couple weeks then progress to a double pyramid.

Due to the volume of a double pyramid beginners should be

cautioned of the amount of muscle soreness that can be

expected 24-72 hours following a weighted pyramid.





REP LADDERS: Rep ladders are similar to pyramids, but can be used
interchangeably between strength training and muscle endurance

training. For this you will start out with an easy set and increase

the number of reps for each set. When you reach a set that is

challenging start back at the easy set and work your way back up.

Example 1: handstand pushups - 1 rep, 2 reps, 3 reps, 4 reps, 5 reps

1 rep , 2 reps, 3 reps

1 rep, 2 reps

1 rep, 1 rep

Example 2: standard pushups - 5 reps, 10 reps, 15 reps, 20 reps, 25 reps

5 reps, 10 reps, 15 reps

5 reps, 10 reps

5 reps, 5 reps, 5 reps

CIRCUIT TRAINING: Pick any number of exercises and choose the
number reps to be performed by each exercise. Choose the amount
of totaltime you wish to train and perform as many circuits as possible
in the allotted time. Record how many rounds you complete so

you can beat your personal record at a later date. Only break

to catch your breath or get a sip of water. This is a highly aerobic

way to train.

PERIPHERAL HEART ACTION (PHA) CIRCUIT: This term refers to a
circuit where upper body and lower body exercises are alternated
back forth. What this does is force the blood flow to keep switching
to different parts of the body as you change exercises emphasizing

different muscle groups. It results in a more demanding workout

for the cardiovascular system because the blood flow isn't able

to get into an established pattern like it could if you were just

working the same muscle groups. CAUTION: this is not for

newcomers. This will work the heart extremely hard.

Example 1: 1 minute of air squats

1 minute of pushups

1 minute of air squats

1 minute of pullups

rest 1 minute and repeat

Example 2: 100 burpees




ISOMETRICS: Isometrics is a type of strength training without any
visible movement in the angle of the joint. Also referred to as static
holds.This is a great type of training for beginners as well as the most
advanced trainees. Basic wall sits and planks work well for beginners.

Flex arm pushups and 90 degree pullup hangs work well for inter-

mediate trainees, while planches, levers and human flags work

well for the more advanced. Recording your maximum hold time

and progressively increasing your personal record will reap huge

strength gains. Isometrics are also a great way to enhance

"fatigue cycling" training.

SUPERSLOW TRAINING: Are you looking for a massive pump in the
shortest time possible. If yes you must try superslow training.
Example 1: 2 minute pullup - 1 minute concentric

1 minute eccentric

Ascend up for 1 minute until your chin is over bar, then

attempt to descend for 1 minute. Only a handful of elite trainees

can accomplish the 2 minute pullup. If you can do it, try reversing

the order. First go down for 1 minute, then pullup for 1 minute.

Example 2: 2 minute dip - first go up, then go down. Reverse direction

for higher level of difficulty.




Notes: Scale down the time based on your level of strength. This
should not be attempted by beginners due to the stress on the joint

structure. Be creative and come up with your own superslow

set based on you personal goals.






PLYOMETRICS: This is the ultimate athletes training protocol.
Plyometrics is a type of exercise training designed to produce fast,
powerfulmovements, and improve the function of the nervous system,
generally for the purpose of improving the performance in sports.

Plyometrics is used to increase the speed or force of muscular

contractions often with the goal of increasing the height of the

jump, press or pull. Think clapping pushup, clapping pullup, box

jump, tuck jump, etc. CAUTION: Plyometric exercise involve an

increased risk of injury due to the large forces generated during

training and performance and should only be performed by well

trained individuals who are under supervision. Good levels of

physical strength, flexibility, and proprioception should be achieved

before commencement of plyometric training.

UNILATERAL PROGRESSIONS: This is a type of strength training that
is used by the highly skilled trainee. When standard exercises like
pushups, pullups and air squats become relatively easy one can follow
progressions to using one arm or one leg to perform exercises.

Unilateral training takes a high level of core strenght and stability.

Progressive Technique 1:

Step 1 - Basic movement

Step 2 - Weighted movement

Step 3 - Assisted unilateral

Step 4 - Negatives (unilateral)

Step 5 - Negatives plus assisted positive

Step 6 - Unilateral movement

Progressive Technique 2:

Follow specific exercise progressions as defined on "Exercises Page".

PROGRESSIONS: Learning to do an exercise that may seem impossible
is just a matter of knowing the correct progressive steps to embark upon.

Leverage: Pushups with elevated hands on a bar are much easier than


pushups on the ground. Start with pushups elevated and work your

way down inch by inch as you get stronger. Different level bars can

be found at your local park. Gyms have "smith machines" which

have an adjustable bar. You can simply use a bench or invest in rings,

USA apparatus, of TRX system all found at THEBARUNION Store page.


Added Weight: Add weight with a weight vest, dip belt, dumbells

between feet or fill up a back pack with books. All of these can help you

improve your strength and/or size.


Grip Position: Simply move your hands closer or wider on pushups and

pullups to increase the difficulty. Try a mixed(alternate) grip. Finger-

tip pushups or 2 finger pullups. Attempt with extreme caution at your

own risk.

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MUDMAN



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PostSubject: Re: Calisthenics exercises from beginner to advanced   Mon Jan 23, 2012 6:39 pm

The Basic Exercise Movement Breakdown



--------------------------

Many people have trouble figuring out how to integrate different tools into their workouts. I do not, and by the end of this article you shouldn’t either. Or they go a long ways with neglecting a major movement group in the human body.

As an example in the workout I just finished up today I worked on heavy deadlifts in a full range of motion and partials, frog stand presses up into a handstand, a progression towards the one arm chin, and finished with L-sits.

As you’ll see this one workout hit the major muscles and movements of the body. So let’s break it down.

Press

To put it simply this is your arms moving out from your body. Here are a few examples:

◦Military Press
◦Side Press
◦Pushup
◦Bench Press
◦Sandbag Push Press
◦Cable Press Out
◦Kettlebell Bottoms Up Press
When you do any sort of press you tend to be working the triceps, the shoulders and often the chest. Different variations work different parts more or less. For example the bottoms up kettlebell press adds a grip component to everything else. The cable press out isolates the triceps in a plane that isn’t generally trained. The push press regardless of object used adds in the legs, but then generally heavier weights can be used. (The jerk could be included here but relies heavily on the legs.)

You can also look at the different planes of movement. Handstand pushups and military presses work the vertical plane. Pushups and bench presses work the horizontal plane. You can go between these as well, like an incline bent, and outside too. The side press is both vertical pressing and out to the side.

Depending on your goals you may use different tools and different exercises. But no matter what you’re doing you absolutely should include some form of press in your training.

Pull

This is when your arms move into your body and is done with bent arms at some point in the movement. Here are a few examples:

◦Chin-up
◦Curl
◦Barbell Row
◦One Arm Dumbbell Row
◦Upright Row
◦Inverted Rows
◦Lat Pulldown
◦Clean
◦Barbell Snatch
Pulls tend to work the biceps, the lats and the traps. As before other muscles can be involved. The clean and snatch heavily use the legs. The upright row uses the shoulders too.

Again we can look at the planes of movement. More rows are done in a horizontal plane like two arm or one arm rows. Chinnups works the overhead vertical plane, while cleans and snatches work the same plane from the other direction.

Once again, you have many choices but you would be wise to include at least one major pulling movement in your training.

Squat

Along with traditional squats I would add in this category deadlifting, jumping and running. All these work the legs in a major way. (Sure some deadlifts minimize the use of the legs but I’m trying to keep it simple. Some people like to break it down into straight arms pulls like deadlifts and swings, but I find three groups works fine.)

◦Back Squats
◦Front Squats
◦Pistols
◦Hindu Squats
◦Sumo Deadlift
◦Conventional Deadlift
◦Jumping
◦Sprinting
◦Kettlebell Goblet Squat
◦Kettlebell Swings
◦Kettlebell Snatches
The legs involve a large portion of the mass in the body. They need to be worked and often its good to hit them in two or more ways. Make sure both the hamstrings and the quads are getting a good amount of work, not to mention the calves.

Because bodyweight exercises tend to become easy after a period of training (even with one legged squats) to continue to improve you’ll either need to move to weights or continue by adding intensity with speed and explosiveness.

The Smaller Three

Its hard to call these lesser then the others but they do tend to be smaller.

◦Neck
◦Grip
◦Abs
Once you have the big three covered I would add these in. Many people do ab work, few people do grip work, and almost no one does direct neck work, which is a shame.

My favorites for these are various types of leg raises, all kinds of grip tools, and then bridging for the neck. But those are big subjects in and of themselves, which will have to be covered elsewhere.

Remember that this is simplified to help you out. Don’t freak out when you can’t easily place a clubbell swing in the groups or don’t know where a burpee goes. Just use this as a tool when it serves your purposes and forget about it went its not.

Also this just covers the strength base, but if you want to be even more well rounded you’ll need to add in endurance training, and possibly some speed, flexibility and mobility work depending on where you‘re at.

But if you understand the basic movement breakdown of the human body you can easily tell if a workout program is complete or not. You’ll notice the majority of the great ones out there do include all these groups. Also you can put together your own workouts easily. And you can seamlessly integrate different tools together.

Logan Christopher runs Legendary Strength where you can get the Peak Performance Trinity by signing up for free which includes tips on physical training, health & nutrition and mental training. He specializes in bodyweight and kettlebell training but includes barbells and a wide variety of feats of strengths.

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sclarkson1



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PostSubject: Re: Calisthenics exercises from beginner to advanced   Mon Jan 23, 2012 10:19 pm

What's a bear trap? Question
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MUDMAN



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PostSubject: Re: Calisthenics exercises from beginner to advanced   Wed Jan 25, 2012 2:33 pm

Question
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sclarkson1



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PostSubject: Re: Calisthenics exercises from beginner to advanced   Wed Jan 25, 2012 5:18 pm

INTERMEDIATE:

Inverted Press/Pushup (feet on bench, piked position)

Lateral Raise (bodyweight Version)

Bear Traps Question
Shoulder Roll (rowing)

Shoulder Roll (pushing)

Handstand (isometric against wall)

Inverted Shrugs

Inverted Upright Row (split legs)

Handstand Pushup (against wall)

Knife Hand Pushup (anterior delt)

Wide Grip Body Row (posterior delt)

Plate Pushup (anterior delt)

Nose in the Hole

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PostSubject: Re: Calisthenics exercises from beginner to advanced   Sun Jan 29, 2012 2:10 pm

As of December 30th, 2010. My best lifts are as follows. Note
that some might not have been updated for some time:
Back Squat: 415 lbs - training
Front Squat: 335 lbs
Deadlift: 500 lbs - trap bar training, 500 lbs - straight bar
competition (sumo)
Clean and Jerk: 115 KG - competition, 125 KG - training
Snatch: 85 KG - competition, 90 KG - training
Weighted Chin-up: +160 lbs
Weighted Dip: +180 lbs
Overhead Press: 220 lbs
One arm overhead dumbbell press: 105 lbs - I don't max this
too often, but managed to press the Beast Kettlebell first
time I touched it - http://www.flickr.com/photos/crossfitignite/4335979920/)
Bench Press: 300 lbs - competition, 305 lbs training


















look at Beast Skills PR's... that s**t is CRAZY!!! Peep his overhead press... I wonder how much he weighs
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ironloo



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Join date: 2010-06-21
Age: 25
Location: Glen Cove NY

PostSubject: Re: Calisthenics exercises from beginner to advanced   Mon Jan 30, 2012 6:01 am

Ice Berg Slim me and you pretty similar when i lifted my best bench was 315 but i don't want to risk it anymore not worth for my bbr's, my max weighted pull up is 165, dip i don't want to risk it but i did 160 pretty easy,my best one arm over head press was the 115lb, i am training now for a 515 triple body weight dead lift i did my whole weight set in the basement 465lbs, now that i have a gym membership i have the power rack i stay there the whole time doing dead lifts so i want a huge dead lift one day, I never truly maxed out in the squat but they were strong i could still do 275lbs x 25 reps and 300 for 12+reps but i don't squat heavy often mainly high reps with the vest,stairs,sprints with the vest.Keep it up.
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freerunner



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PostSubject: Re: Calisthenics exercises from beginner to advanced   Sun Feb 05, 2012 6:03 pm

Haha, Ironloo, he was showing Jim Bathurst's personal records, not his own.
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ironloo



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PostSubject: Re: Calisthenics exercises from beginner to advanced   Mon Feb 06, 2012 4:51 pm

freerunner , ah isee what your saying now he should of said that in the beginning its wayyy at the bottom of his post i missed it lol.
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Sai



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PostSubject: Re: Calisthenics exercises from beginner to advanced   Mon Feb 06, 2012 5:54 pm

nice post slim! very informative! im gonna try some of these routines out to help me progress!
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Buckman



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PostSubject: Re: Calisthenics exercises from beginner to advanced   Sat Feb 16, 2013 12:26 pm

what is BEAR TRAP? cant found anything about that exercise
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