Dragon Flag Progression Exercises

First of all One simply can not talk about Dragon flags without mentioning Bruce Lee. In gymnastics this exercise is called body lever, but everyone knows it as the Dragon flag(named after Bruce Lee). Bruce loved doing body-weight exercises(obviously), I'm still working on my two finger push-ups, which he does in demonstrations. You've probably seen Sylvester Stallone doing it in Rocky IV and I actually saw him doing it in 2011 when he was training for Headshot, never heard of the movie, but you can check out how he performs 3 [...]

By | 2016-02-01T23:33:12+00:00 February 1st, 2016|Blog|1 Comment

Front Lever Progression Exercises

There are a lot of front lever progression exercises and in this article I will talk about only the ones that I've tried and helped me towards the full front lever. Looks so simple. Why aren't everyone doing front levers? The answer is simple because it takes too much time to achieve full front lever. For me, it took me about 8 months from inverted L-sit pull-up bar hold(see below for more info on the exercises) to a 1-second full front lever hold(I'm 1.89m/75kg). And for some people may be easier [...]

By | 2016-02-05T10:18:10+00:00 November 7th, 2015|Blog|2 Comments

How to do more pull ups?

What I'm going to show you in this article is how to bust out of a plateau. If you did the same reps for more than 5 workouts in a row, you are probably in a plateau. What is a plateau? The plateau effect is a force of nature that lessens the effectiveness of once effective measures over time. The plateau effect is a state that is experienced when the human body fails to respond to exercise that has proven effective in the past, similar to the concept of diminishing returns. A [...]

By | 2016-01-26T21:59:33+00:00 July 23rd, 2015|Blog, Exercises, Pulling|3 Comments

How to perform a proper pull-up

In this article, I will talk about one of the most basic exercise, the pull-up. Compared to the push-up, while you perform this exercise you pull all of your body-weight. And that is why pull ups are harder than the push-up. After reading this guide you will be able to do a proper pull-up. Just kidding, it all depends on your skill level. The working muscles The main working muscles are the Lats(Latissimus dorsi) and biceps(it depends from the grip that you have on the bar). But compared to the push up it [...]

By | 2015-11-14T13:25:41+00:00 July 21st, 2015|Blog, Pulling|1 Comment

How to perform a proper push-up

Here is how to perform this exercises right: Get on the ground and put your hands shoulder width apart. Keep your elbows in while performing it. Start lowering your body towards the ground, inhale while lowering. Get close to the ground and push off the ground, keep your body straight, keep your elbows in and exhale at the top.

By | 2015-11-14T15:21:56+00:00 July 16th, 2015|Blog, Pushing|2 Comments

Calisthenics Diet Plan – The Easy and Lazy way

In this article, I will not give you the perfect calisthenics diet plan or the perfect meal plan. Here I will teach you how to design your own diet plan and how to put most of the things that you like in it(excluding all of the sweets of course). Organic is always the best choice! I hope that I don't have to explain why organic foods are better than all the processed foods or commercially raised fruits, veggies and animals. Benefits of organic diet Stronger immune system Stronger digestive system Removes most of [...]

By | 2017-04-08T10:47:51+00:00 July 11th, 2015|Blog|0 Comments

Body Weight Shoulder Exercises at Home, read it and start training

Here you will find the best body weight shoulder exercises, that you can do at your place. You can read the article for 5 minutes and start the workout immediately after that, here is a little how-to on warming up. Start training! I know that you probably train every day and you don't see any strength or muscle gains in your shoulder muscles. When you get stuck in a plateau do something different, don't try harder, it may help, but it may be a waste of time. The best choice is to try [...]

By | 2015-11-01T20:18:28+00:00 June 26th, 2015|Blog, Exercises, Pushing|0 Comments

The Best Body Weight Chest Exercises

Here is the everyone's favorite muscle(after the biceps), the Pectoralis major muscle, (Wikipedia), also called "pecs". The purpose of this article is to educate the athletes, who just started calisthenics training, how to gain strength and muscle with this body weight chest exercises. Body weight chest exercises: Normal push-up Diamond/close grip push-up Elevated push-ups Pike push-ups Dips and straight bar dips You will not find exercises about your inner pecs or outer pecs in this article, there is nothing like inner pecs or outer pecs. In here you will find exercises to build [...]

By | 2015-11-14T18:47:11+00:00 June 21st, 2015|Blog, Pushing|0 Comments

Lower Back Calisthenics Exercises

In this article, I will discuss the various types of strength gaining only with lower back calisthenics exercises. I've listed exercises for beginners and also exercises for intermediate athletes. Exercises in this article: Reverse Leg Raise Superman/Hyper Extension Single-leg Romanian deadlift Headstand leg raise You CAN build up strength in your lower  back muscles with body-weight exercises It is not what everybody says, that you need to do weighted exercises like the deadlift to build up strength in your lower back. You can do it by using only your body-weight, if you can do [...]

By | 2015-11-01T20:19:41+00:00 June 20th, 2015|Blog, Exercises|0 Comments

The Best Calisthenics Exercises for Beginners and a Simple Routine

In this post you will find information of the exercises you can do as a beginner and a simple routine that you can do for the first couple of months or as long as you want. And here are the exercises included in the routine: Dips Push ups Inverted rows Pull ups Lunges Squats Before I explain the exercises let me tell you a little something about the workout. The first thing you need to do before your workout is to warm up your body properly for any physical activity. I [...]

By | 2015-06-28T19:32:01+00:00 June 17th, 2015|Basic, Blog, Workout|0 Comments