Anyone here do Calisthenics? (Bodyweight Workout)

[Oliboli8769]

If you're one of those people totally against calisthenics, and think the gym is the only way, I don't have any access to one so don't bother posting.
I found Calisthenics 7 months ago and it's honestly awesome, I didn't think it was possible to get into shape without a gym but I've proven myself wrong.

For those who aren't familiar, check out Frank Medrano:


He's a calisthenics athlete and the stuff he does is awesome imo.
Anyone else who does calisthenics?

[Eternity]

Definitely very very interesting. I will try this out.

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Although i need a bar :|

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Holy fuck oli... thanks for finding this, I will start doing this + running and till will get me toned out. I wish we could do this together and help each other out.

[Snake]

As a boxer, I also do purely calisthenics

Can post my workout scheme here if you'd like x)

[Eternity]

As a boxer, I also do purely calisthenics

Can post my workout scheme here if you'd like x)

Can you show me a basic workout to start? Here is a basic build for me

I weight 190 and I am 5,11
I cannot do more then 15-20 push ups
I cannot do more then 2 pull ups
I can run on a tread mill for 15 min tops at a 5.0 speed. I am increasing the time by 30 seconds every week and when I reach half hour with 5.0 speed i will increase the speed. So yeah can you set me up?

[Oliboli8769]

As a boxer, I also do purely calisthenics

Can post my workout scheme here if you'd like x)

Boxing and calisthenics do go hand-in-hand. It'd be cool to see what you do.
I just managed to do one-armed pushups

Definitely very very interesting. I will try this out.

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Although i need a bar :|

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Holy fuck oli... thanks for finding this, I will start doing this + running and till will get me toned out. I wish we could do this together and help each other out.

Finding a bar is easier than you think - I promise that if you dedicate yourself, you'll see amazing results
You can still do pushups - I can't get enough of them now.

[Eternity]

Boxing and calisthenics do go hand-in-hand. It'd be cool to see what you do.
I just managed to do one-armed pushups



Finding a bar is easier than you think - I promise that if you dedicate yourself, you'll see amazing results

SO I GIRLS WILL WANNA SUCK MY WEE-WEE WHEN I LIFT MY SHIRT? O_O HELLL YEAH BOIIIII.


so anyways I don't have a park with those kind of bars around my area where i live at, so what do I do about dips? I can get a pull up bar so i can do the following
push ups
pull ups
squats
running


What do i do about dips?

[Snake]

Here's my daily routine where I purely work the muscles;

Push ups:
50 Regular push ups
10 Diamond push ups

Abs(as a kind of arms rest):
50 Regular sit-ups*
25(2) Elbow to opposite knee sit-ups*
25 Short sit-ups*
10 second all tense hold*
25 short sit-ups*
15 Neck pulls
10 second all tense hold*
15 side crunches (each side)
10 Dragonflags
10 pike-ups
10 V-ups
10 Tuck v-ups
15 arch ups
15 leg lifts
15 reverse leg lifts
3 minutes advanced plank

-

Back to push-ups:
20 Diamond push-ups
20 1m wide push-ups
15 One-arm push ups (each arm)
10 Enclosed fists push-ups
10 Hands-up-front pyramid push-ups
10(2) Spartan push-ups
10(2) Archer push-ups
10(2) Explosive medicine ball push-ups
10 Back-tick push-ups
10 Knee-tick push-ups
10 Russian push-ups
10 X-position push-ups
10 Pseudo planche push-ups
10 Wrist-to-fist push-ups
10 Hindu push-ups

-

Repeat the * marked abs exercises

Then there's some bar work:
MAX pull ups
1 min rest
10 Chin ups
10 Pull-ups
10 box chin-ups
10 high pull-ups
5 one arm pull-ups
10 Archer pull-ups
20 Rows
10 Wide chin-up
10 Lord-vital-x pull-ups


Followed by a few dips;

15 Dips
10 Elbow dips
20 Straight bar dips
10(2) archer dips
10 Knee tuck dips

finish off with max set dips

Then I continue to box, do lots of speed exercises to work the 'bulky' and 'pumped' feeling off from all the push-ups.

I can assure you if you do that everyday, you'll have alot of explosive and enduring muscles, with extremely fast speed.

For fat burning, as a 18 year old weighing 67-70 kg, I run at a high hill rate(approx. 10-15%) for 20 minutes, keep a stable heart rate near 155, speed usually a slow 7,3km/h to enforce the fat burn.



For running conditioning, I run 16km in an hour twice a week atleast, sometimes more if I feel like it
High speed and long distance running is one of the best things you can do for your body.

[Oliboli8769]

@Snake Fuck we have a similar routine actually, but I only work out every other day.
You run 16km in an hour? That's impressive, I've always been a long distance runner too.
I'm 16, 6'1, 80kg, actually caught quite a bulk just from calisthenics.

Two questions:
Do you ever get wrist pains from pushups, especially diamonds? I occasionally do and it sucks balls. Do you warm up your wrists?
Is it normal to get pain in the sternum when doing dips? From what I read it's caused by bad technique, but I still struggle with dips whatever I try because of an awful sternum pain.

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What do i do about dips?

May as well just do pushups and work up to dips, but two chairs next to each other can even work.
If you get seriously into it, look to purchase a set of dip bars or equivalent.

[Snake]

@Snake Fuck we have a similar routine actually, but I only work out every other day.
You run 16km in an hour? That's impressive, I've always been a long distance runner too.
I'm 16, 6'1, 80kg, actually caught quite a bulk just from calisthenics.

Two questions:
Do you ever get wrist pains from pushups, especially diamonds? I occasionally do and it sucks balls. Do you warm up your wrists?
Is it normal to get pain in the sternum when doing dips? From what I read it's caused by bad technique, but I still struggle with dips whatever I try because of an awful sternum pain.

16km/hour is like a boxing necessity, you don't run 16 an hour, you don't box nor are you conditioned properly, so the boxers say.
It's not easy, but after a while it's a habit. You're taller than I am, your weight is actually just fine. You're 6'1, long fella, I'm only 5'8.

I never get wrist pains, in any case. Before I start, I always do the 20 minutes run, atleast a 10 minutes of high-level ropeskipping and some hard cardio.
I had a fellow boxer who did get wrist pains, and all I can suggest (which truely helps) is to start doing wrist push-ups.

They're the kind of push-ups you have to develop and maintain, they don't come in just like normal push ups. You'll probably do 1-2 push-ups in the beginning in a horrible form, but then again, so does everyone else who starts.
I'd say work your way up to 10 wrist push-ups without pushing it too hard and your wrists will be stronger than ever.
I can tell you though, it'll hurt bad in the beginning.



I never get pain in the sternum when doing dips, never have, you must have a wrong technique.

This guy pretty much shows it all, great technique.

[Confluency]

Nah nigga, I'm about that Gym life. Get them gainz up.

[Oliboli8769]

@Snake Thanks a lot for the advice - already thanked and repped, but here's my written thanks. I'll try out those wrist pushups, and I think I need new dip bars tbh, I'm way too tall for my set. Cheers.

[Eternity]

@Snake Fuck we have a similar routine actually, but I only work out every other day.
You run 16km in an hour? That's impressive, I've always been a long distance runner too.
I'm 16, 6'1, 80kg, actually caught quite a bulk just from calisthenics.

Two questions:
Do you ever get wrist pains from pushups, especially diamonds? I occasionally do and it sucks balls. Do you warm up your wrists?
Is it normal to get pain in the sternum when doing dips? From what I read it's caused by bad technique, but I still struggle with dips whatever I try because of an awful sternum pain.

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May as well just do pushups and work up to dips, but two chairs next to each other can even work.
If you get seriously into it, look to purchase a set of dip bars or equivalent.

I am just trying to get a 6 pack going, I will want to lose the extra 20 pounds I have first so it's back to running tommorow. Then I will start with the other exercises. I am hoping in 2-3 months i see results -I will post back when it's going

[Oliboli8769]

I am just trying to get a 6 pack going, I will want to lose the extra 20 pounds I have first so it's back to running tommorow. Then I will start with the other exercises. I am hoping in 2-3 months i see results -I will post back when it's going

6-packs are overrated tbh. Luckily calisthenics involves compound exercises so you're working your core (to some extent) all the time anyway.
Losing weight is key though, I'll expect to hear back from you - dedication is key

[Snake]

I am just trying to get a 6 pack going, I will want to lose the extra 20 pounds I have first so it's back to running tommorow. Then I will start with the other exercises. I am hoping in 2-3 months i see results -I will post back when it's going

All you have to do is lose fat for a six pack, and most surprisingly, the best way to lose fat is not by putting in max efforts, but actually keeping your heart rate steady on a fat-burning level. Ofcourse HIT is much more effective for quick results but 20 pounds over 2-3 months is easily do able.

I'd wish ya good luck, wonder how it goes. Your diet is the most important thing for you to be honest.

[Black]

I'm 16, 6'1, 80kg, actually caught quite a bulk just from calisthenics.

I'm 15 6,1 and 90kg

Really need to lose weight lol

thanks for showing me this, never knew anything of this sort existed
Not going for 6 pack as much as losing my excess fat. will let you guys know how it goes