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How important is form?
Forum: General Discussion
Last Post: GOD
02-15-2019, 07:27 PM
» Replies: 2
» Views: 37
New here
Forum: Introduction
Last Post: GOD
02-15-2019, 07:23 PM
» Replies: 2
» Views: 42
My journey - feedback fro...
Forum: Losing Weight
Last Post: Bootstrapping
02-13-2019, 06:33 AM
» Replies: 0
» Views: 28
Equipment for Calisthenic...
Forum: Guides
Last Post: Admin
02-05-2019, 02:08 PM
» Replies: 0
» Views: 54
Nutrition for Calisthenic...
Forum: Guides
Last Post: Admin
02-05-2019, 02:06 PM
» Replies: 0
» Views: 34
Upper Body Calisthenics W...
Forum: Guides
Last Post: Admin
02-05-2019, 02:05 PM
» Replies: 0
» Views: 31
Calisthenics Biceps Worko...
Forum: Guides
Last Post: Admin
02-04-2019, 11:29 AM
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» Views: 30
Calisthenics Shoulder Wor...
Forum: Guides
Last Post: Admin
02-04-2019, 11:27 AM
» Replies: 0
» Views: 28
Calisthenics for Women
Forum: Guides
Last Post: Admin
02-04-2019, 11:26 AM
» Replies: 0
» Views: 30
Calisthenics Home Gym
Forum: Guides
Last Post: Admin
02-04-2019, 11:24 AM
» Replies: 0
» Views: 25

  How important is form?
Posted by: Bootstrapping - 02-13-2019, 06:50 AM - Forum: General Discussion - Replies (2)

I have started recently and am fatter than most. So much so that 6 reps of bent knee body rows are nearly impossible (I do 10 reps per set but have to rest often in a single set and my form sucks). I got a resistance band (from Wish.com so it doesn't tell me the resistance... I can only state that it is purple  Tongue ) With this resistance band's support I can do 15 reps in a row with MUCH better form (the last lift is still a challenge) whereas the 10 reps without the support give me a near heart stopping workout.

Should I stick with the tougher set to get better faster (will it?) or should I do 15 reps with way better form?

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  New here
Posted by: Bootstrapping - 02-13-2019, 06:42 AM - Forum: Introduction - Replies (2)

Started my calisthenics road recently. Enjoying it but I have so many questions. Hope this is the place for answers

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  My journey - feedback from a 367 lbs fat man
Posted by: Bootstrapping - 02-13-2019, 06:33 AM - Forum: Losing Weight - No Replies

Since losing my business a year ago I stacked on +/- 82 lbs, 44 lbs were in a matter of 2-3 months. I wasn't lean to begin with (if you are interested in that I will tell you more about my battle with my weight after Graves disease and more recently the disintegration of my spine at some point) but this brought me up to the heaviest I have ever been (37 lbs heavier to be exact).

I went to the doctor thinking something might be wrong considering how my weight rocketed up in such a short time.

Since I started falling asleep during the day while working at my desk my dad thought it might be diabetes. Since I had ALL the symptoms for low testosterone I thought it might be that. After $300 worth of tests there was nothing to pin point other than my unhealthy relationship with food as well as my inactive lifestyle.

I had managed to give up smoking last year and vaping this year so it seems to be a time for transformation for me. I started roughly 2 weeks ago on about the 15th of January. When I weighed in at the doctor's office (my home scale stopped being able to tell me how much I weighed a month or two ago - it clocks out at roughly 347 lbs) I came in at 367 lbs and 62 inches around the waist.

The plan:


Not being able to afford a gym membership nor a set of dumbbells for that matter (life is tough in Africa (and the rest of the world, I am sure)), I started with calisthenics instead. I found a great starter routine on YouTube from a channel called "Minus the gym" which is scalable and, at my weight-class, should last me for months and months before losing enough weight to do a pull up (building up to it with bent leg body rows at the moment).

For my cardio days I am trying to do "The Monkey" which, again, is a YouTube dance video by Hillsong. Try it, it's tough. My aim here is to 1st complete 1 video without rest but to also build it up to doing the video's dance 7 times in a row without resting.

The main idea of the workout is to get moving.

The diet

For my diet I have severely cut out carbs and sugar (except for a breakfast of a 1/2 cup of oats and some fruit (normally some raisings in the oats) in the mornings). The reason for this is that I managed to lose 67lbs in 6 months a few years ago on the Banting diet (I think it's called the Paleo diet in the USA). While this is not a zero carb diet the reason for following it is I seem to not stop eating carbs when I start. I will eat a cake (not a slice of cake - an entire cake) once I get started. I have never in my life been able to just eat one slice of pizza. In my house we have the cake rule and the pizza rule (basically the same thing). If I find your pizza or cake I eat it. Funny but sad...


My wife is not really supportive of me since I have a tendency to go crazy, throw out all carbs and sugars, force my family to diet as well (since they learnt my bad eating habits) and then about a month in, my cravings get the better of me and I buy and eat tons of sweets and rubbish. So this time around I have the added difficulty of seeing a whole pantry cupboard full of chips, sweets, cereals and chocolates.


Short term

Lose enough weight so that my scale can measure me again (347 lbs - I would need to lose 20lbs) - Hopefully I will be able to do this in 2-3 months (I really hope sooner due to the sudden correction but let's not set unrealistic goals)

Medium Term

I would like to get to 220lbs by next year this time, that would require a loss of 147 lbs. Maybe a more realistic goal will be losing 100 lbs. I don't know. Let me know in the comments below what you think.

Long Term

I want to get to 194 lbs (the weight I should be at my height and 8% body fat according to the BodyBuilding.com site). Maybe when I hit this weight in 24 months I should start a "Go Fund Me" to get the excess skin cut away (my biggest fear for losing the weight)

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Information Equipment for Calisthenics
Posted by: Admin - 02-05-2019, 02:08 PM - Forum: Guides - No Replies

Calisthenics Equipment

This is what you need for body-weight training.
Calisthenics is a form of self-weight training. This means that no other type of weight is used during training besides your own body. Nevertheless, it does not hurt to have a pair of devices & equipment available to be able to set certain stimuli. Here you will find my recommendations for the best Calisthenics equipment and useful equipment.

Pull-up Bar

The pull-up bar is one of Calisthenics' most basic devices. It can be used for a wide variety of pull-ups. Pull-ups are among the most effective exercises in body-weight training.

The pull-up bar is very similar to the horizontal bar. The bar known from gymnastics differs from the pull-up bar in that it supports gymnastics exercises by swinging along, which the pull-up bar does not do. There are single pull-up bars and double or multiple bars, which are built up over several columns.

If you want to do a few pull-ups at home in between and get a feel for the challenges, there are various and, above all, inexpensive alternatives. At amazon, for example, pull-up bars for your own four walls start at just 10€.


Another form of pull-up bars are snake bars. They are also often found in fitness parks. Their course is wavy, which makes several types of grip possible. With the classic pull-up bar, the grip widths are freely selectable. With the Snake Bar, the grip width cannot be selected by yourself, which is why it is often only found in addition to the classic pull-up bars in outdoor parks.

Parallel Bars

The parallel bar should be known to most of you from gymnastics. The most important exercise on the parallel bar is the basic exercise, the dips. There are free-standing parallel bars with two or more parallel bars or parallel bars connected to corner points of a basic frame. Various support and swing exercises as well as partner exercises are possible on the bars.

Wall Bars

Wall bars can be found in almost every gymnasium. They also belong to any well-equipped workout park. The rungs can be used especially well for the Human Flag, an advanced exercise. The torso muscles also benefit from training on the wall bars.

Monkey Bar

The Monkey Bar is a ladder construction. With a Monkey Bar it is possible to hang on to the rungs. You shimmy from rung to rung. Pull-ups or muscle ups can be carried out on the outer rungs. Monkey bars are often found as obstacles in various obstacle courses such as Tough Mudder or the Xletix Challenge. Hanging requires great stability and strength in the upper body. A good hold and sufficient shoulder and torso stabilization are important to overcome this obstacle.

It is therefore important to work on the grab handle. Negative pull-ups can help to promote this. Hanging Knee Raises and Alternate Hanging Knee Raises train the torso and shoulder stability. This helps to prevent the legs from swinging when "hanging through". Another exercise for training shoulder stabilization is the Kettlebell Over Head Press. Take a few steps while holding the kettlebell up. Lower the kettlebell again and repeat the procedure.
You can find more kettlebell exercises here.


Gloves can help to find grip on the slippery poles. At the same time they protect and stabilize the wrists. Even annoying corneas at certain points of the hands can be prevented. Quite simple, but completely calculating gloves are already available from 5,99€ at amazon. Alternatively magnesium is also quite good.


Gymnastics Rings:

Instead of pull-up bars, gymnastic rings are also suitable as helpful equipment. They contribute enormously to a better body control. Because the gymnastics rings can move flexibly, a high degree of body tension is necessary to control them and perform controlled exercises on them. A Muscle Up is already a challenge at the pull-up bar. Especially at the rings.

Additional Weights

A weight vest or by transferring additional weights is also suitable for additional weight. These should be used by Calisthenics only in exceptional cases, however, when the exercises without weight are safely mastered.

If this equipment is available to you in an outdoor training park, a gym or perhaps even a children's playground, you can start directly with your Calisthenics workouts. Have fun training!

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Information Nutrition for Calisthenics
Posted by: Admin - 02-05-2019, 02:06 PM - Forum: Guides - No Replies

Calisthenics Nutrition

Focusing on muscle building - without the appropriate knowledge about the right muscle building diet, even the most intensive training does not bring the desired success.

The sport Calisthenics demands enormous strength and endurance. This can be achieved through intensive training as well as the right diet. Numerous studies have already proven that appropriate muscle building training is good for the body and good for health.

In my opinion, what always gets a little too short is the examination of the appropriate muscle building diet. Terms such as nutrients, proteins, fats, carbohydrates, supplements and many more are always in the mind, but very few know how to classify them and put them into the context of your muscle building diet.


Muscle Building & Nutrition - General Information

Because of this I would like to bring you closer to the topic of muscle building nutrition on this page. We will analyze the processes, procedures and procedures. And look at what happens before, during and after muscle strain and how you can draw conclusions about the right muscle building diet.

On the page about balanced nutrition I have already referred to the structure of food in general - including the importance and functions of proteins, fats and carbohydrates.

Here I would like to pick this up again and apply the general knowledge about these nutrients to the long-term goal of muscle building nutrition. And this is, after all, the building of muscle mass!

I will try to build a guide for your targeted muscle building diet that can be used as a guide by anyone who has the goal of mass building and is not too specific so that everyone can apply it to themselves.


The most elementary thing in muscle building
Who wants to build muscles needs a positive calorie balance!

Keyword: excess calories.
So you need to consume more calories than you consume. The right ratio of proteins, fats and carbohydrates is also important.

For this it is important that you determine your basic requirement of calories. This is the minimum number of calories your body needs on average.

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Information Upper Body Calisthenics Workout for mobility
Posted by: Admin - 02-05-2019, 02:05 PM - Forum: Guides - No Replies

Upper Body Calisthenics Workout for Mobility

A good body should not only be strong, but also flexible and agile.

Since you prefer to work with your upper body in street workout, it is subject to a primary permanent strain. This leads to shortening of the muscles, which must be counteracted in order to prevent possible injuries. Especially athletes who suffer from muscle shortening or muscular imbalances by nature have to pay attention to balanced exercises.

To get the most out of you, a mobile and flexible shoulder girdle is essential. In other words, muscles should not only be stretched, they must also be able to withstand stress when stretched.

0.1 Start Early

1 1. The bridge
2 2nd German Hang / Skin the Cat
3 3rd Loaded BWS-Stretch
3.1 This is what you should be aware of:
3.2 Conclusion
3.3 -> HERE!
Start early
Personally, during the first 2 years of my training, I didn't deal with stretching and mobility at all. It was only through "golf elbow" on both arms and the associated training restrictions and pain that I began to deal with various exercises. Sadly I had to realize that I had the mobility of a stone.

Whoever starts to inform himself about mobility will be beaten to death by a mass of information. Therefore, in this article I have summarized the best and most effective exercises in my eyes. I use these myself regularly in training.

Note: All exercises require an increased degree of flexibility and mobility, i.e. they are advanced exercises that require time. Careful, slow approaching is the key. Just warm up and get started!

1. The Bridge

DSC-0761 It has simply not been said enough positive about the bridge yet. According to Sebastian Müller, the "best exercise with your own body weight" has a long history and should not be missing in any training plan.

That hardly any exercise demands so much from the thoracic and lumbar vertebrae is also said by Steven Low in his book, Overcoming Gravity.

When I started this exercise, I skipped any progression level and pushed myself into position with all my might. During the execution I could only breathe with difficulty or partly not at all and only under pain, hold the position for a few seconds. Absolutely not recommendable! Do it better.

For the right progressions, have a look at this video.

As always, progress comes with time, with continuous training and nowadays I have reached a point where I can breathe calmly in the bridge and even talk.

Be sure to pay attention: The goal should be a complete stretching of arms and legs. During the execution of the bridge, take care to breathe calmly and evenly (to relax the muscles).

Avoid extreme overstretching of the neck. Depending on the current level of training, the perfect bridge can take several months of regular training.

Frequency: 3x 1 min at the end of each workout (less at the beginning).

2. German Hang

The German Hang is a simple mobility exercise in which the body is used as resistance. During the exercise, which has its origin in gymnastics, one hangs in the rings and performs a 360 degree rotation with the body. This exercise increases flexibility, flexibility and strength in the shoulders.

At the beginning, the body is automatically brought into a tucked position, i.e. the legs are tightened to avoid the resulting pressure. As your training progresses and your flexibility increases, you will be able to stretch your body even further. The goal should be a completely stretched body.

Make sure that the hip is below your shoulders and that your feet are stretched when stretching on a slope (point your toes).

A good tutorial on how to slowly feel your way into the full German Hang can be found HERE.

Frequency: Once or twice a week after training, 3x 30 seconds.

3. Loaded BWS-Stretch

This exercise addresses the chest muscles, forearms and thoracic spine. The upper body is brought into an elevated position by means of a Blackroll or similar and the physical laws of gravity are used with the help of a weight.

Make sure that the arms are stretched during the execution, the lower torso area and the legs are under tension, butt should rest on the ground. As always, less is more at the beginning. Start with 1.25kg - 2.5kg and climb slowly.

Frequency: 3 times a week after each workout 3x 30 seconds.

You should pay Attention to this:

1. make sure that you breathe evenly during the exercise.
2. always work well warmed up.
3. follow the progression steps step by step.
4. pay attention to your body tension during the exercise.
5. regularity (several times a week)

Bottom Line:

I can only recommend that you include the above exercises in your training and use them regularly. You will be surprised at how much easier moves such as muscle ups and pull-ups with increased shoulder flexibility are.

These exercises not only improve your performance, but also minimize the risk of injury many times over.

There are so many different exercises. Maybe you have other effective exercises to increase flexibility and mobility in the upper body?  Which ones do you use?

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Information Calisthenics Biceps Workout
Posted by: Admin - 02-04-2019, 11:29 AM - Forum: Guides - No Replies

Calisthenics Biceps Workout

Madbarz Exercises for the Biceps

Today we have some information about the Biceps and Madbarz exercises that will appeal to you. As mentioned in the last blog entry, the bicep is relatively small compared to other muscles. Nevertheless, you should pay as much attention to it as to the triceps. It is both the target muscle in some exercises and the auxiliary muscle. In most cases the type of grip is decisive. This allows you to vary what you want to do more. All Chin Up exercises are in the so-called comb or underhand grip. You will notice clearly how the biceps will be stressed more. The additional stretching of the legs to the L - Sit increases the difficulty for you. They serve optimally as preparation for posture exercises, like Typewriter Pull Ups or Archer Rows, in the Calisthenics. The following Madbarz exercises aim directly at the biceps during the workouts:

Madbarz Exercises Target Muscle Biceps:

  • Chin Ups (Link to Madbarz Chin Ups)
  • Close Grip Chin Ups (Link to Madbarz Close Grip Chin Ups)
  • Inclined Chin Ups (Link to Madbarz Inclined Chin Ups)
  • L-Sit Chin Ups (Link to Madbarz L-Sit Chin Ups)
  • Negative Chin Ups (Link to Madbarz Negative Chin Ups)
  • Shoulder Width Chin Ups (Link to Madbarz Shoulder Width Chin Ups)
  • Wide Chin Ups (Link to Madbarz Wide Chin Ups)
  • Madbarz exercises auxiliary muscle biceps
  • Clapping Pull Ups (Link to Madbarz Clapping Pull Ups)
  • Close Grip Pull Ups (Link to Madbarz Close Grip Pull Ups)
  • Explosive High Chest Pull Ups (Link to Madbarz Explosive High Chest Pull Ups)
  • Hanging Oblique Raises (Link to Madbarz Hanging Oblique Raises)
  • Inclined Pull Ups (Link to Madbarz Inclined Pull Ups)
  • Leg Raises (Link to Madbarz Leg Raises)
  • L-Sit Pull Ups (Link to Madbarz L-Sit Pull Ups)
  • Muscle Ups (Link to Madbarz Muscle Ups)
  • Pull Ups (Link to Madbarz Pull Ups)
  • Clap Push Ups (Link to Madbarz Clap Push Ups)
  • Typewriter Pull Ups (Link to Madbarz Typewriter Pull Ups)
  • Wide Pull Ups (Link to Madbarz Wide Pull Ups)
  • Windshield Wipers (Link to Madbarz Windshield Wipers)

Just like the triceps, the biceps is an auxiliary muscle in some of the Madbarz exercises. In the given Madbarz workouts it is usually combined with exercises for the back. "Back and Biceps Hazard", "Back and Biceps Torture" and "Biceps Triceps" are the common names to train the biceps.

As mentioned above, you also use it for many abdominal and pull-up exercises. Also make sure that you don't get overloaded or hurt yourself during training. Correct breaks, a good warm up and stretching exercises are important during every training session and prevent overstraining or muscle soreness.

Use the advantages of the Madbarz App and put together your own workout. Here you can combine your favorite exercises into a workout and set your own rounds and breaks. It's up to you where you want to go and what goal you want to achieve! Surrender is not an option!

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Information Calisthenics Shoulder Workout
Posted by: Admin - 02-04-2019, 11:27 AM - Forum: Guides - No Replies

Calisthenics shoulder Workout

Madbarz Exercises for the Shoulders:

Today there is some information about Madbarz exercises that directly train your shoulders or use them as an auxiliary muscle. The shoulder musculature has several functions and you should not ignore them. A well-trained shoulder musculature ensures a healthy and straight posture. On the other hand, it stabilizes your shoulder joints and keeps you mobile. In Calisthenics there are exercises and figures that always strain your shoulders.

Especially with handstand exercises and Pike variations there is a lot of body weight on your shoulders. Therefore, it is important that you build up your muscles gradually and also increase the load in stages. The shoulders are also the target muscle for some exercises as well as the auxiliary muscle.

Madbarz Exercises Target Muscle Shoulder:

  • Decline Push Ups (Link to Decline Push Ups)
  • Handstand Wall Assisted Push Ups (Link to Handstand Wall Assisted Push Ups)
  • Higher Decline Push Ups (Link to Higher Decline Push Ups)
  • Hindu Push Ups (Link to Hindu Push Ups)
  • Pike Presses Elevated Feet (Link to Pike Presses Elevated Feet)
  • Pike Push Ups (Link to Pike Push Ups)
  • Pseudo Push Ups (Link to Pseudo Push Ups)
  • Madbarz exercises auxiliary muscle shoulder
  • Bodyweight Skull Crushers (Link to Bodyweight Skull Crushers)
  • Burpees (Link to Burpees)
  • Dips (Link to Dips)
  • Dip Hold (Link to Dip Hold)
  • Dips on Chair (Link to Dips on Chair)
  • Explosive Dips (Link to Explosive Dips)
  • Half Burpees (Link to Half Burpees)
  • Korean Dips (Link to Korean Dips)
  • Muscle Ups (Link to Muscle Ups)
  • Straight Bar Dips (Link to Straight Bar Dips)
  • Wide Pull Ups (Link to Wide Pull Ups)

In addition to the individual exercises, the Madbarz app also offers you ready-made workouts that train your shoulders as a target muscle. These include "Iron Shoulders", "Shoulder Control" and "Trapezius Routine". Here it is also important, as already mentioned in the last article, that you warm up your shoulders and joints properly beforehand (more about this in the article: Warmup before the Madbarz Workout). This way you can avoid injuries to the muscles and joints. With the Madbarz Muscle Tracker in the app, you can see which muscles are used in the workouts by looking at the blue markings. So you can easily vary your training and avoid excessive or one-sided strain. Start changing something today and with our support you will soon see results!

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Information Calisthenics for Women
Posted by: Admin - 02-04-2019, 11:26 AM - Forum: Guides - No Replies

Calisthenics Workout for Women

Calisthenics: trend sport, street workout, body control and dominated by men! Monique König, one of the first women on the Calisthenics scene in Germany, describes why this is not always the case and how you as a woman gain access to Calisthenics. Everything about her beginnings and what Calisthenics is all about can be found in the following article.

Calisthenics - Workout for the street

There are of course other women who run Calisthenics and the number of unreported cases of women who do not show themselves in public is certainly high. But Monique was the first and is the only one who is so passionate about the subject that she wants to encourage and motivate other people to do Calisthenics.

In addition she writes regularly worth knowing contributions and divides videos with Tipps approximately around the Calisthenics training. This knowledge makes it accessible to everyone who is interested in learning more about it.

Where does the term Calisthenics come from?

Calisthenics as a neologism of a sport that has been around for a long time

Monique King
Monique, the "queen" of the German Calisthenics scene.

Calisthenics in and of itself is a sport that gymnastics father Jahn had already practiced with his protégés and which served physical education in ancient times. It is for me a neologism and includes nothing else than strength training with your own body against gravity, using our levers (arms and legs), which vary the difficulty of certain exercises.

Calisthenics combines above all static and dynamic exercises from gymnastics, which is why it can be said: Calisthenics is street gymnastics. After all, the sport was born out of the lack of money, which is why sports equipment such as poles and bars was used, which was freely available in many places in America, for example.

Women: the choice of sport and fears

If women want to optimize their physical fitness, it is usually a matter of feeling well with the selected type of exercise and imitating the best diet for a slim body in the next article of a Fitness-YouTuberin or the women's magazine from the kiosk next door. Men, on the other hand, want to train the most inflated biceps and a six-pack directly. Men pile up high, while women put their potential under the bushel.

It is mainly women who perform sports that they believe are better suited to their gender. They often want to emphasize their feminine side, because the typical image of women formed by society is largely characterized by having to be slim, graceful and flexible. Thanks to social media channels and advertising. These often propagate exactly this image of women and underestimate the sometimes devastating effects on society.

That's why dancing, yoga, riding, jumping fitness, Zumba, TwerkOut, Pilates and belly, leg and bottom workouts are all very popular. Most women are mobile, which is why they choose sports that require existing mobility. This often keeps women in their comfort zone. Just do nothing that poses such a challenge that you have to work on it to become better. So it is often comfort or the doubt of one's own ability. Men, on the other hand, are often stiff and encourage this through blunt pumping, which rarely includes mobility training.

Women in male-dominant sports

In the meantime, there has also been a visible increase in female participation in sports that have so far dominated men, such as power lifting or weight lifting. Calisthenics is also one of them. Especially in Eastern Europe, there are some strong women who are mixing up the scene. That was almost 5 years ago, when I didn't start it yet.

Women who obviously do not correspond to this picture are considered by many as "not conforming to the norm", but reap negative criticism and mockery. Surely this is an aspect that prevents many women from doing a sport that is different and does not fit into the usual picture.

If you are one of them, I would like to take this fear away from you in the further course of this article. This video shows in advance that athletic women's bodies are also attractive and do not look masculine.

A big misunderstanding is certainly also due to the fact that many women fear to mutate into little Hulkinnen with the Calisthenics sport. But this is only conditionally so. Of course, as a woman you can build up a lot of musculature, but the amount of training, training methods, volume and nutrition all decide to what extent this happens. If you consume a lot of protein and train a lot, your muscles will thank you for it and grow bigger.

If you often train in the hypertrophy area, i.e. with repetition rates of approx. 8-12, your muscle fibers will adapt and grow accordingly. Your body and metabolism type will also determine whether you tend to build muscles quickly or not. So before you limit yourself, you should start by looking at what changes Calisthenics training is causing you.

Calisthenics: the best exercises for Beginners

How Can design your training as a beginner, I explain to you in the following video:

In addition, I often get the question: "What requirements or what level of proficiency do I need to be able to participate in one of your courses? EVERYONE, regardless of age, gender and level, can learn Calisthenics. Nobody demands that you hang on to the pole like the pros and shoot out one repetition after another or present one blatant skill after another. These Calisthenics athletes also started where you're standing right now. Be realistic and have patience with yourself and your body. They have to be able to cope with the challenges and that's what you do step by step.

Calisthenics as ideal training for beginners

The Calisthenics Book
Book tip from the editorial staff: The Calisthenics Bible for everyone. TO THE BOOK

Calisthenics can be simplified and broken down with the help of many varied regression exercises so that everyone is able to complete these exercises. Unless the person is so overweight that the exercises are not possible because of the limited range of movement. Then you have to lose weight for the first time. One way to simplify the exercises accordingly is to reduce the already mentioned lever.

Example: Pull-up. You cannot yet do a pull-up and want to learn it. An exercise for the pull-up is called Ring Row/Australia Pull Up or simply body rowing. Now you can stand very upright to the rings as shown in the picture to make the exercise easier, as you have to apply less pulling force or stand further under the rings to make the exercise more difficult.

Calisthenics exercises

Rowing on the rings: On the left the slightly heavier version, on the right the simpler one.

Now it is individual what is considered too muscular and what is not. Ultimately, you can decide for yourself what you find attractive and acceptable by looking in the mirror. If you notice that it is too much for you, reduce your training, adjust it or change something in your diet.

Calisthenics makes you more resilient in everyday life!

First of all, it should be clear to you that, regardless of the sport, it is important to train flexibility and strength equally in order to form an all-round healthy body. Only the one or only the other will make you better only in the one and not in the other. If, for example, you only do yoga, you will be mobile, but you will lack the stability that you absolutely need as a balancing component for a healthy posture! Different sports with different focus bring variation into the training and thus set different stimuli. Your body will thank you!

The mindset is also an important cornerstone of a healthy lifestyle. Have a positive relationship to you, your environment and your body. Be aware that you live alone in your body and only you have the power over what you make of it. You have to act actively to change something in your sense. No doctor, no physiotherapist, no orthopaedist or anyone else can do that for you. All these trained people can tell you what you can do, but you have to do it on your own initiative.

Strong and athletic

Being strong and athletic has many advantages. Just the fact that you train makes you healthier than people who don't do sports.

The first step to Calisthenics is to turn away from fitness role models who want to make you believe that by training three times 20 minutes a week, you can conjure up a dream figure - almost without much effort. Away from the usual abdominal, leg and bottom training to intensive strength training.

This will make your everyday life much easier and more efficient. You no longer have to ask your friend to help you carry something heavy. You will become more independent and more resilient. You won't look like the doorman of your regular discotheque either, unless you are well invested and put it to the test Wink.

"Weak sex," my ass.

The basic exercises of Calisthenics are pull-ups, dips, push-ups and knee bends. Especially the exercises for the upper body are the main focus for learning the typical skills of Calisthenics such as handstand, muscle ups, human flag, back leverage, planche etc..

Calisthenics: typical exercises

The Back Lever is one of the many typical skills of the Calisthenics.

All the aforementioned basic exercises strengthen the shoulder girdle, which is the most important function in Calisthenics. Most women avoid and do not like these. Instead, the focus is on leg and bottom training. An already mentioned reason is the fear of getting too wide.

Personally, I don't know why a thick butt and tight legs are ok, but a strong back is considered unaesthetic, although in combination with the spine it has a more important health function. You have problems with the choice of clothes both for the trousers and the tops. Both will become tighter or not fit properly.

So why should you train Calisthenics as a woman?

I have already mentioned a few points. The training is varied and beside an athletically good-looking body you increase your strength, which is not only visible, but noticeably convertible.

You don't just want to keep fit with Calisthenics, you want to learn certain skills? Then train goal-oriented. Find a Calisthenics community near you and let experienced athletes accompany you on your way. Or take a good trainer, me for example ? and let yourself be coached with an individual training plan.

Eliminate the prejudices, first create a basis and later a routine. Ultimately, you decide for yourself which goal you want to pursue with Calisthenics, how much time you are willing to invest and how continuously you want to stay with it. I can tell you from my experience and that of my protégés that it is worth leaving the comfort zone to learn figures that at first seemed insurmountable and then became an almost daily training routine. Women who can do pull-ups and heavier skills are remarkable and stand out! Be one of them Wink.

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Information Calisthenics Home Gym
Posted by: Admin - 02-04-2019, 11:24 AM - Forum: Guides - No Replies

Calisthenics Home Gym

You are the type of person who would like to build muscle at home, but who lacks an all-inclusive instruction manual and then leaves it in the end?
If you can answer yes to this question or if you are interested in home training in general and want to get some new impressions or tips, then this is the right place for you!


I would like to provide you with a strength training tutorial that deals with the goal of building strength and muscles at home. Muscle building without equipment is by no means impossible, it's just different and with a few tips and tricks just as efficient as classic strength training with weights.

On this page you will find exciting information about the topics:

Basic training:

Tips for More Efficient Home Training

Not only during strength training at home, but in general, one should always make sure that one first trains the execution and the movement sequence of the exercises. Strong stress due to high weights in case of wrong or falsified execution of the respective exercise can lead to injuries!

Therefore I will provide you with a variety of different exercises over time, including explanatory instructions, so that you can focus on your strength training and possibly even implement some tips and tricks.


Purely theoretically, in order to be able to do your strength training at home, you do not need any equipment or aids. But in the course of time some products have proven themselves and bring a real added value. I will introduce them to you step by step and explain their use.


In principle, you can do a full strength training with the conditions you find at home. You only have to know how to convert which object and how to integrate it into your training. This often opens up an enormous range of possibilities for home training.
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Pushups - Tutorial & Tips:

Required equipment: For the execution of push-ups you do not need any equipment. However, push-up grips allow a much more intensive stimulation of the muscles. Stressed Musculature: Pectoral Muscles Triceps Push-ups primarily strain the entire pectoral muscle area. In addition, the triceps acts as an auxiliary muscle and supports the body in performing push-ups. Push-ups - explanation Push-ups count [...]

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