High Intensity Interval Training

Not all cardio is created equal, which is why it’s important to choose a form of cardio that meets your goals. Studies have compared groups doing slow cardio for 30-45 minutes and groups doing high intensity interval training.

The groups have had similar weight loss, but the high intensity interval training group (HIIT) in most cases have shown a significant higher loss of bodyfat.The HIIT group also typically have gains in muscle mass while the slow and steady group loose muscle mass.

You have probably seen the difference between a sprinter and a long distance runner, there are usually a big difference in muscle mass and physique. Too much long distance and aerobic activities can actually lead to decreased testosterone levels, increase your cortisone production and handicap your strength gains. This doesn’t mean that you never should do cardio training, but you should do cardio that supports your ultimate training goals.

Other studies have shown that high intensity interval training will improve your aerobic system (cardiovascular) and your anaerobic system (muscle) more than slower and more steady cardio workouts. Performing high intensity interval training will give you another benefit as well, the afterburn effect. This means that you will burn calories for hours after your initial workout.

If you are looking for short and effective training routines you can do at home or anywhere else you would like, HIIT may be something to consider. If you are new to this way of training, be sure to get enough recovery between sessions. I recommend at least 48 hours of rest between your workouts.

There are a lot of different ways to perform HIIT, with external weights or just your bodyweight. In this article I am going to focus on different high intensity interval workouts with your bodyweight only. This means that you can do them anywhere with minimal equipment.


Tabata – Short and Effective Workouts

Tabata training is a high intensity interval training workout, featuring exercises that last four minutes. This training style was developed by Japanese professor Dr. Izumi Tabata to train Olympic speed skaters. Different forms of Tabata are practiced everywhere in the world with a lot of different exercises. Because it is more of a system or way to set up your intervals, you can pretty much use every exercise you would like. You will get the best effect using basic exercises that activates big muscle groups.

A tabata workout consists of eight rounds where you push yourself to the limit. Technically, all eight rounds should be performed with the same exercise. The reason behind this is to go all out on a muscle group. You will of course get a good workout if you alternate with different exercises, but that is not the tabata system.
The system is easy to remember; 20 seconds of hard work – then 10 seconds rest. You repeat this cycle eight times for a total of four minutes. It sounds short, but be prepared to work hard! If you’re not exhausted after a tabata workout you need to step it up.

Tabata Workout routines

You can use a lot of different exercises in the tabata system, preferably basics that activate big muscle groups. I am going to give an example of a tabata workout routine with five different exercises, that means five eight-round cycles.

1. Jumping Jacks – 8 rounds (20 seconds work – 10 seconds off)

2. Burpees – 8 rounds (20 seconds work – 10 seconds off)

3. Squats – 8 rounds (20 seconds work – 10 seconds off)

4. Pushups – 8 rounds (20 seconds work – 10 seconds off)

5. The Plank – 8 rounds (20 seconds work – 10 seconds off)

This workout routine lasts only for a total of 20 minutes without warm up, but if you are doing it the right way this should tear you up! Remember to get at least 48 hours of recovery after a routine like this.

You can do this in a lot of different ways and with other exercises. Even one four minute cycle with a single exercise will give you results. You can also use the tabata system for sprints and other cardio exercises.

Bodyweight circuit training

Another way to perform a high intensity interval training are by doing a bodyweight circuit training. You can use the tabata system intervals or something similar, the difference is that you alternate between different exercises. As an example I am going to use the same exercises as before.

1. Jumping Jacks – 1 round (40 seconds work – 10 seconds off before you move on to the next exercise)

2. Burpees – 1 round (40 seconds work – 10 seconds off before you move on to the next exercise)

3. Squats – 1 round (40 seconds work – 10 seconds off before you move on to the next exercise)

4. Pushups – 1 round (40 seconds work – 10 seconds off before you move on to the next exercise)

5. The Plank – 1 round (40 seconds work – 10 seconds off before you move on to the next exercise)

Repeat this circuit for a total of 3-5 rounds. This will also give you a great workout, and you can use a variety of different exercises.


Freeletics is an app with a lot of different bodyweight strength routines and exercises that utilize HIIT. There is a lot of different programs, but most of them will give you a great and intense interval training.

In most of the routines you are performing multiple exercises with a set number of reps, but the goal is to do one round as fast as possible. After one round you rest for 60 seconds before you move on to the next. Here is an example of how that would look like:

1. Burpees – 25 reps

2. Squats – 30 reps

3. Pushups – 25 reps

After one round you rest for 60 seconds before you move on to the next. Repeat this for a total of 5 rounds. The freeletics app will give you a number of exercises and routines for free. If you would like to check out my Continue reading High Intensity Interval Training

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The Book That Got Me Started – Convict Conditioning Review

In my research for strength routines I could do without leaving my home, I found a book on Amazon called Convict Conditioning. This book introduced me to a concept called progressive calisthenics. The idea that you could build real strength with common bodyweight exercises excited me. I hope this convict conditioning review can help you see if this program is for you or not.

As a former wrestler, bodyweight exercises wasn’t new to me, just forgotten. In the past I have been more focused on powerlifting for training strength, but this book changed my mind about that. Calisthenics have made me stronger, and I feel better and lighter than I ever did when I was powerlifting.

Just to be clear, I am not saying that lifting weights are bad in any way – it is possible to do both. If you are lifting weights, why not add some bodyweight exercises to your routine? Done with the concepts in convict conditioning it will only make you stronger.

A Journey of Strength

If you’re still wondering if you can build real strength with calisthenics, I promise you that this part of the book will convince you. You get an entertaining story and a deep dive into old school calisthenics, from the time before gyms were invented. It will show you some of the great benefits you get by training with your own bodyweight as resistance.

Just a small warning in advance, «Coach» Paul Wade has a controversial view on bodybuilding. Personally I don’t bash one or the other, but progressive calisthenics has certainly improved my condition. I think his views are innovative and most people will learn a lot about strength training.

Here are a glimpse from the book, just to give you an idea of the content in this part.

«The modern fitness scene is largely defined by the presence of pumped up, muscle-bound bodybuilders, expensive exercise machines, and steroids.

It wasn’t always this way.

There was a time when men trained to become inhumanly strong using nothing but their own bodyweight.

No weights. No machines. No drugs. Nothing. If you want to know more about the real old school arts of power, read on…«

The journey of strength are entertaining, educational and highly motivating.


The Big 6 – Power Moves

«Coach» Paul Wade has stripped the convict conditioning program down to 6 exercises that will give you a total body workout. Simplicity sometimes beat complexity. The moves may not be new to you, but for me the well laid out progressions and levels really made a difference. The progressions are the key to building strength with calisthenics.

Convict conditioning will give you a well laid out blueprint to build strength and muscle without going to a gym. The big 6 are:

1. Pushups

2. Squats

3. Pullups

4. Leg Raises

5. Bridges

6. Handstand Pushups

«You will get a complete system that starts on a level that everyone can do, and for most people the harder steps will give you a real challenge. Here is an overview of what this part will teach you (quoted from the book):

This section of the manual sets out the Big Six exercises of Convict Conditioning. Over the following chapters, you will learn everything you need to know about these fine movements, including:

• Theories and benefits for each motion;

• The ten steps for each movement-type;

• Technical instruction;

• Tips and pointers on performance;

• Desired set and rep ranges;

• Alternative variant techniques.

After absorbing this section, you will know ten times more about calisthenics techniques than the average personal trainer. It’s all here.«
Personally I learned a lot from this part, especially about how the progression works to make any exercise harder. The focus are on the Big 6 power moves, but you will get other exercises as well to add in your routines for variation.

The 10 Steps – Achieve Real Strength

Learning to do high reps is fine. But, just adding reps to your pushups or pullups will add stamina but very little strength and muscle. The ten steps are the backbone of the convict conditioning system. It is a complete blueprint to build strength and muscle with progressive calisthenics. Every power move is divided into 10 steps or progressions going from very easy to the master steps which, when reached, will give you unbelievable strength and power.

You do not have to guess in any part of this program. The exercises and what step to do next in any part of the progression are explained in great detail. The book also contains pictures of all the moves and steps, and the layout are great.

Just as an example, her is the pushup progression overview;

Step 1. Wall Pushups

Step 2. Incline Pushups

Step 3. Kneeling Pushups

Step 4. Half Pushups

Step 5. Full Pushups

Step 6. Close Pushups

Step 7. Uneven Pushups

Step 8. Half One-Arm Pushups

Step 9. Lever Pushups

Step 10. One-Arm Pushups

As you can see the progression starts out easy with wall pushups and ends with the master step full one-arm pushups. You will get the full details on how to go from step 1 and all the way to step 10.

Bodyweight Strength Training Routines

You will get a lot of different alternative training routines for the convict conditioning program, even programs that you can mix with weight training at the gym. Here is an overview of the main routines:

The first, New Blood, is a two-day a week routine ideal for beginners.

The second, Good Behavior, is a three-day per week program that will help practically everybody gain strength and muscle.

The third, Veterano, is a six-day per week protocol, and will work excellently for those who are in good shape.

The fourth routine is called Solitary Confinement, and is only for advanced athletes with plenty of recovery ability.

The fifth and final routine is Supermax. It’s designed for elite trainees who wish to specialize in endurance rather than strength.

The different variations of training routines will give you the freedom to adapt the training to your life instead of the other way around.

Personal Experiences

This was the first calisthenics book I ever read, and it is still one of the best. It will give you a detailed blueprint on how to build strength and muscle with your bodyweight only. The basic 6 power moves and the 10 steps will be a part of my strength training as long as I live. I highly recommend getting a copy if you are looking for inspiration, wisdom and learn more about progressive calisthenics. The basics never gets old!

I hope you got value from my review, check out more reviews of the Convict Conditioning Book Here. Feel free to leave me any comments or questions about the program below.

Convict Conditioning By Paul “Coach” Wade
How to Bust Free of All Weakness–Using the Lost Secrets of Supreme Survival Strength

Wishing you all the best,






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The Best Bodyweight Chest Workout for Muscle and Strength

Do you think that you need weights and a gym to build a strong and powerful chest? Think again. You can do it with nothing more than your own bodyweight. In this article I am going to show you what I think is the best bodyweight chest workout for muscle and strength.

The key for building strength and muscle is to learn how to progress and make the exercise harder as you get stronger with progressive calisthenics. Most people look at exercises like pushups as more of a conditioning exercise than building strength and muscle, and they are right if you don’t make it harder as you get stronger.

When building muscle and strength you should aim for a rep range between 8-12, and your last repetitions should be hard! If you are going for pure strength, you can of course go even lower. Pounding out repetitions as it gets easier will not take you where you wan’t, that’s why you need to progress with harder variations of the exercise.

The Mighty Pushup Never Gets Old

One of the best upper body pressing exercises is the pushup. It is still used widely in martial arts, the military and in the conditioning of law enforcement officers. And with good reason! This exercise will mainly condition your chest and your triceps, but it simultaneously trains your core and your lower body. You will get benefits from this exercise that the bench press just can’t give you.

However, the challenging part is to progress with harder variations as you grow and get stronger. But there are a lot of different variations of the pushup, your only limit is your imagination.

When you are going for strength and muscle your repetitions should be performed relatively slow and controlled. Ideally about a second down, a short stop and then a second up again. If you are going to fast you are most likely using momentum instead of your muscles to press you up again.

This doesn’t mean that you never mix in some explosive training in your routine, but for the most part you should go slowly and controlled.

Pushup Variations and Progressions

For all pushups, make sure to keep a straight line from your shoulder to your hip to your heel. Try not to let your hips drop or come up high. I recommend keeping the entire body tense and active, including your abs and back. This generates greater tension throughout the body and will give you the best results.

Incline pushup

This is a great place to start if regular pushups are too hard. Place your hands on a bench or a similar object and your toes on the ground. The elevated angle will make the pushup easier than if you are pushing from the ground. You can control the progression by changing the angle. The higher your hands are, the easier it gets.


Start with your feet and your hands on the ground in the classic pushup position. I recommend lowering your body until your chest is almost touching the ground before you press back to the startup position. Keep your elbows slightly backwards to your feets when you do your repetitions.
You can alternate the width of your hands from wide pushups and all the way to narrow pushups. A narrow pushup will activate more of the triceps, and the exercise will become harder.

Pushups With Elevated Feets

Place your feets on a bench or a similar object and your hands on the ground. The increased weight on your hands and chest will make this variation harder than the classic pushup. You can control the progression by changing the angle of your body.

The one arm pushup

Start in a regular pushup position, but with your feet apart. This step is important, as it is very hard to keep a totally straight body with your feet together. For a right-handed pushup pick up your left arm off the ground and bring it to your side. You will need to keep your body in full tension to keep it straight. Bend at the right shoulder and elbow as you go down, and be sure to keep your shoulders even and parallel to the ground. When you get to the bottom, push yourself back up without wiggling at the hips.

When you are working towards the one-arm pushup, you can start in a decline position before you are ready for the real thing.

When you are working through the different variations and progressions, 30 reps on any given exercise is a solid foundation before you move on to the next step.

Dips on parallel bars

Start out by placing both of your hands on parallel bars. Keep your chest up and shoulder blades back. Bend at the elbows and shoulders, making sure your elbows point out behind you. Try to avoid flaring with your elbows to the sides. Lower yourself as low as you can in a controlled and steady manner, and push yourself back up to starting position. If you bend slightly forward during the exercise, you will put more emphasis on your chest muscles.
This is a more challenging exercise than the pushup, but you should progress when you got a solid foundation. To make the parallel dip harder, try adding external weight to your body. Other progressions are plyo-metric variations.

Dips on a Straight Bar

Start with both of your hands on a straight pullup bar. Your hands should be just outside your waist. While squeezing the bar with your hands, bend at the elbows and lower yourself down until your chest comes close to the bar. Keep your elbows pointed behind you and avoid flaring them out to the sides. Get as low as you can while remaining above the bar, then press yourself back up.
Most people will find this exercise harder than the dip on parallel bars. Because you have to move around the bar, this exercise will naturally give you a great chest workout.


These exercises combined will give you a great bodyweight chest workout. There are tons of other calisthenics exercises and variations out there, so just keep on learning.

Feel free to leave your comments and other great exercises below. Let’s work out!





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Freeletics Review – Train Anywhere, Anytime

Freeletics is a program that set you free from going to the gym. I started using this app years ago, and still use it for variation in my training. I’ve actually recommended this app to a fem of my friends that use it consistently, so I decided to write a Freeletics review. You will get a lot of training routines in this app with no cost at all.

Become a Free Athlete

The idea behind freeletics is that you can train anywhere and anytime. Most of the exercises can be done without training equipment at all, you only need a wall to lean on and a bar to hang from on some routines. You can download the app for free, and will get a lot of training routines and other resources for free included.

The app is well-designed with tutorial videos attached to every exercise, so if you are new to the body weight strength training world you will get all the guidance you need. You start a timer on the different routines, that way it is easy to track your improvements as you get in better shape. You can go back to check all of your trainings on your personal profile.

The free part of the freeletics app are great if you are looking for ideas to new body weight exercises and routines, and it is for beginners and for pros. To keep you motivated, you are also connected to other users all over the world through a live feed where you can interact with other athletes.

The Coach – Adapted to Your Fitness Level

If you would like to step up your game, you have the option to unlock your coach. This is a service that you have to pay for, but it is possible to try it free for a week. If you decide to go for the coach, you will get a few personal tests (with timer) to check your fitness level. That way the coach will create a training program that is personalized to your fitness level.

Here are a few of the benefits of the coach:

– You will get a weekly training plan for maximum progress.

– For everyone, men and woken, beginners and pros.

– Continuously adapts to your fitness level and goals.

– Unlock all 900+ training variations for long-term progress.

When you look at the price to unlock the coach, it is actually not much compared to a gym membership or other options out there. If you are committed to get in shape and take your fitness to the next level I think it is well worth the price. There are lots of success stories out there, why not get started on your own story!
Personally I thought the coach where great. I got a program that was tailored to my fitness level, and it really leaves out the guesswork. You get a step by step program that adapts along the way, and the tracking keeps you committed to follow through with the trainings.

But if you decide to try the coach, be prepared to work hard – this is no walk in the park.

The Nutrition Coach

If you are looking for fast and real results, proper nutrition are important. To build muscle, gain strength and get in better shape you need to fuel your body with good food. At least most of the time.
When you decide to unlock the coach, you can also choose to add the nutrition coach if you wan’t. With the nutrition coach you will get:

– 330 healthy recipes for main meals and smaller snacks.

– Your own personalized meal plan, specific to your goals.

– Tips on how to make better food choices for faster results.


Freeletics Running – a Whole New Level

The app also have a part called freeletics running. I have used the «free running» frequently, but have tried lots of the other runs as well. You will get access to all from short sprints to long runs that uses the GPS function in your smart phone while you are working out. It will track you and let you know when you have reached the desired length. You can use it along with music, and it is motivating to get information about your speed and time along the way.
Some examples of the different runs are 40M, 100M, 200M, 400M, 800M, 1.5K, 5K, 8K, 10K, 15K, 21K, 42K and Free Run. You get access to even more with the coach.


For people that don’t have a lot of time and would like to choose where they work out, the freeletics app is a great option. You will get a lot of value, even with the free version. You can choose to follow a routine or just do a single exercise, that’s why this is a perfect app for people with busy schedules.

There are great tutorial videos that shows you how to perform single exercises and the exercises in the different routines, so you don’t need any prior experience to start your journey to a healthier version of yourself.

The whole community that are active free athletes will support you and motivate you when you get started. It is inspiring to see other people posting workouts and results on the live feed. The log of all of your trainings make it easier to keep track of your results and your fitness level as you get better conditioned.

The coach will unlock a lot of extra exercises and routines, and the routines are adapted to your personal fitness level.

I hope my freeletics review helps you decide if this is something for you or not. It certainly has given me a lot of value and has helped me get in better shape. I am more into progressive calisthenics, but I use this app for variety in my routines.

Let’s work out!






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The 3 best calisthenics books I have read

When I was researching strength training routines I could do without a gym membership, I stumbled over an ebook online. This is still one of the best calisthenics books I have ever read. It got me motivated and helped me see the benefits of body weight strength training.

This article will give you an overview of the 3 best calisthenics books I have read. All the books have helped my training in different ways, and I still use them in my routines and programs.

1. Convict Conditioning – by coach Paul Wade

Don’t let the title throw you off, the content about progressive calisthenics in the book are great. I thought the story about how the author learned his skills and designed this program in prison was entertaining, but I can understand that people get curious and starts investigating. There are different opinions floating around regarding this, but the content in the book are still good.

This was actually the first book I read, and what really got me interested in calisthenics. It does a great job convincing people about the benefits of training with your body weight as resistance, it certainly convinced me.

Some exercises in the book may be familiar, but the really genius part in this book are the detailed progressions on each exercise. You get a complete blueprint from «zero to hero» in the book, and the content is easy to understand even if you never have done a body weight exercise in your life.

Convict conditioning are focused around 6 main exercises that are chosen to build maximum strength. But each exercise are divided into 10 different variations or steps. You will also find a lot of other calisthenics exercises in the book that you can add for variation as you progress.

This is a great book for beginners, but even spiderman will have troubles doing the hardest progressions in the program. I think this book should be in the library of every serious athlete that need strength training.

Convict Conditioning By Paul “Coach” Wade
How to Bust Free of All Weakness–Using the Lost Secrets of Supreme Survival Strength

Convict conditioning

Strength Rules – by Danny Kavadlo

Danny has a simple and minimalistic style of writing that are refreshing! And the great thing is that he is right. This book will help with your training, nutrition and life in general. It is simple and low tech, but that does not mean that it is easy. But you should never wish it was easy, instead try to get better.

The only thing you need are (quoted from the book) Something to hang from, something to stand on and something heavy. In this case, something heavy is your own body weight. So it is simple, but not easy.

This is much more than a book with calisthenic training routines. You will also get simple and great advice regarding nutrition, mental health and health in general.

This was not my first calisthenics book, but it is a great book for people that are just starting out as well as more advanced calisthenics athletes. The exercises and routines goes from the beginner levels and all the way to advanced body weight exercises. Highly recommended!

Strength Rules By Danny Kavadlo
How to Get Stronger Than Almost Anyone—And the Proven Plan to Make It Real

Strength rules

Get strong – by Al and Danny Kavadlo

This is the ultimate 16-week program for gaining muscle and strength through progressive calisthenics. One of the most frequently asked questions when it comes to building muscle and strength is how to put together a definitive program. You will find lots of different routines and progressions out there, but few are as detailed as this book. The get strong program are divided into four phases:

Phase 1 – the foundation

This phase is aimed at the beginner, and are not neciserally a requirement for everybody. If you are new to calisthenics or coming back after a long break, this is probably a good place to start.

Phase 2 – brick and mortar

Builds on the foundation with classic calisthenics exercises. This phase will build a solid framework for the training ahead. Start here if you already have a solid foundation.

Phase 3 – concrete and iron

Takes you into the realm of beastlie strength. Complete this phase, and you will have more strength than most will ever achieve in their lifetime.

Phase 4 – forged from steel

These workouts are not for the faint of hart. Complete this phase, and you will be amongst the elite in pound for pound strength.

After the 16 week get strong program, the book has a section called stay strong. This part of the book has a great section with questions and answers regarding the program and a variety of other things. You will also get more calisthenics exercises and lots of different routines in this part.

If you are looking for a step by step program, this is the best calisthenics book I have read. You get detailed programs, exercises with progressions and even how to rest in between training. For me, this program helped uncover «weak spots» that I wasn’t aware of.

Get Strong By Al & Danny Kavadlo                                        The ultimate program for gaining muscle and strength – using the power of progressive calisthenics

Is it possible to learn calisthenics from a book?

Like I said, my interest for body weight training got on fire after I read convict conditioning. I was familiar with a lot of different body weight exercises, but many of the variations and progressions was totally new to me. Body weight training was more endurance training in my eyes, but theese books proved me wrong. Books got me started and I learned a lot from them.


These are the 3 best calisthenics books I have read, but I am sure that I will find other great books in the future. The books suits people that know nothing about progressive calisthenics as well as the seasoned professional. I hope my reviews help you if you are looking for a great book about body weight training!

Feel free to comment below if you have any questions or other books you recommend.





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Calisthenics exercises for beginners – the basic 6

Calisthenics is the art of using your body’s own weight to maximise your potential. The calisthenics exercises for beginners in this post will give you a great total body workout when you start out.

Most people look at body weight training as endurance and circle training, but you can build inhuman strength and power with the right system. It will also give you more functional strength and better athletic abilities than most traditional strength routines.

When working out for strength, the routines are based around progressive calisthenics. This basically means that you make every exercise harder as you get stronger.

I could write a lot about the benefits and my personal experiences of starting with calisthenics and body weight training, but here are a few:

-Bodyweight training requires very little equipment.

-It develops functional athletic abilities.

-Bodyweight training maximize your strength.

-You will naturally regulate your body fat levels.




The basic 6 exercises


The calisthenics exercises for beginners may not be new to you, but for most people all the different progressions possible are. Starting exercises will give you a solid strength foundation and a great start as a calisthenics athlete. When learn to progress the right way, you can build massive strength with these exercises alone.

The routine will give you a complete total body strength workout, but there are of course a lot of other exercises you can add later.

The basic 6 calisthenics exercises are:

1. Pushups – trains the upper body pressing muscles in coordination with your core and the lower body.

2. Squats – the ultimate lower body exercise.

3. Pullups – the best exercise to build a powerful upper back.

4. The plank – the safest way to build a powerful core.

5. Bridge exercises – train the muscles of the spine for strength and flexibility.

6. Handstand pushups – develop healthy and powerful shoulders.


Calisthenics exercises are for everybody

The key to the exercises mentioned are the progressions. There is a starting point for everybody, because you can divide every exercise in at least 10 different variations or levels.

10 normal pushups may be to hard for some people, but 10 knee pushups may be a good start. If 10 normal pushups are too easy, try 10 narrow pushups or 10 pushups with one arm.

Some people may find 10 squats with only your body weight as resistance easy, but have you tried 10 pistol squats?

Pullups may be a hard calisthenics exercise for beginners, but there are easier variations like Aussie pullups.

Instead of handstand pushups you can start with standing on your hands against a wall. Another easier variation of the handstand pushups are the pike pushups.

This is just a few examples of some different variations in each of the exercises. When start to learn more about this, only your imagination is the limit. You can make an exercise as easy or as hard as you want. When are training progressive calisthenics you move to a different variation of an exercise instead of increasing the repetitions as you get stronger and more conditioned.

If you train for muscle and strength, your rep range should be between 8-12 repetitions on every exercise. When you get stronger you progress with a harder version of the exercise. If you just focus on pounding out more repetitions it will be more of an endurance routine instead of a strength and muscle building routine.

Speed and form

Most of your repetitions should be done fairly slow, about a second from start to middle position – and a second back to start again.

There are two main reasons for a slow and steady pace. You will develop pure strength, because in an explosive movement it is easy to use momentum in parts of the exercise. Your goal is to use your muscles and not the momentum create in the movement. Secondly, your joints will adapt easier to the exercise and you will prevent injuries.

Another benefit is that you will connect more with the muscles you are using, and it is easier to maintain a perfect form.

When your body get more conditioned you can add a couple of fast sets for athleticism and variety. This will also help you get more explosive. Despite of this, most of your repetitions still should be steady and slow if you are training for strength.


Workout routines

There are different ways to make a workout routine of the 6 basic exercises depending on your schedule and your goals. Before I give you some variations, here are a few suggestions:

When starting out, try to perform every exercise with at least 3 sets of 8-12 repetitions.

Perform the exercise slow and steady with perfect form.

Your last repetitions should be hard without loosing your form.

When can perform more than 15 repetitions of an exercise, move to a harder variation.

Get enough restitution in your muscles before you perform the same exercises in the next training.


Day 1

Pushups 3•10

Squats 3•10

Bridge 3•10


Day 2

Pullups 3•10

The plank 3•1 minute

Handstand pushups 3•10


You can do this two or four times in a week. Another variation is to have one day with upper body exercises (pushups,pullups and HS pushups) and one day with lower body and core exercises.




These calisthenics exercises for beginners are a great start for developing a strength foundation. Even for the advanced calisthenics athlete, the basics still are the foundation that never gets old. There is a lot of other great calisthenics exercises, but in this article I narrowed it down to 6 basics. We have a tendency to think that complexity makes a routine better, but that is not always the case.

Our body are designed to move in synergy, and you will not achieve that in a machine that isolate a movement to build one muscle alone. Every exercise in this program will train multiple muscles in synergy, and you will get a functional strength and increase your athletic abilities because of it!

Let’s get started!

Feel free to lease any questions or comments you may have below this post.






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About Stefan

Welcome to Calisthenics Resources, the home for calisthenics athletes and people that would like to learn more about body weight strength training.


As an active greco roman wrestler in my youth, strength training with our body weight was a big part of our routines. As I got older the art of body weight training somehow got lost on the way, and my strength training was limited to external weights and machines at the local gym.

Like most people with tight schedules, I reached a point in my life where I simply didn’t have the time to commute to the gym for my strength training. That`s when I stumbled over different calisthenics resources in my research for home strength routines.

I fell in love with body weight strength training and feel better than I ever have.

Collecting the best resources available is my way of giving back!



If you would like to build inhuman useful strength and feel great without a gym membership, body weight strength training is a great alternative.

It is pure strength training, focused on moving multiple muscle groups in most of the exercises. It will give you a total body strength that is hard to replicate. You will also improve body control and balance along the way.

And seriously, what could be better than doing your strength routine outdoors on a beautiful sunny day?



We aim to provide you with the most complete collection of calisthenics equipment, training routines, books, apps, videos and information available.

If you ever need a hand or have any questions, feel free to leave them below and I will be more than happy to help you out.

All the best,


Founder of calisthenicsresources.com

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