Barstarzz on YouTube – Barstarzz Workout Videos

This article will give you a collection of Barstarzz on YouTube. You will find a lot of different calisthenics videos online, but it can be hard to find what you are looking for.

I have divided some Barstarzz Workout Videos that are present right now in a few different categories. If you don’t know what Barstarzz is, it is one of the biggest and (in my opinion) best calisthenics communities in the world.

Barstarzz Beginner Workouts

People are at different levels when they start out, so I have included a few different videos. Some may find exercises like pullups and pushups hard, but don’t worry – there are always ways to make an exercise easier.

There are resources and programs available that will give you progressions all the way from zero to hero. A couple of good one’s are Get Strong by Al & Danny Kavadlo and Convict Conditioning by Coach Paul Wade.

A basic routine from the calisthenics legend Hannibal for King

 

Check out this great outdoor group session! It will give you ideas on where to start with your training.

 

Another great group training video. This video will show you that calisthenics and strength training with your bodyweight are possible, even if you think it is not.

 

 

This video are especially made for ladies that would like to increase strength, but here are great advice for ANY beginner in calisthenics.

 

 

 

Barstarzz Workouts – When you need more resistance

Progressive Calisthenics is all about making the movements harder as you get stronger. If your goal is increased strength and building muscle you need progression and harder exercises.

Check out these two killer Workouts

 

 

Here is the next level of the basic routine from Hannibal for king. This steps up the upper-body workout to the next level.

 

 

And here he makes it even harder.

 

 

To add things up, here are a video containing 44 different calisthenics exercises from Barstarzz. It is a great resource which will give you some workout ideas.

 

 

 

Calisthenics Skills

Performing crazy moves on the pullup bar looks way cooler than benching 300 pounds in my opinion. Learning some skills will increase your strength, power and total body control.

One of the Coolest looking exercises in Calisthenics is the Muscle-Up. It will also give you a great upper body workout. Here is a video that will give you step by step progressions to master the movement.

 

 

Learn how to do impossible dips! This short YouTube video give you some progression steps that will lead you to master impossible dips.

 

Learn how to planche in this awesome video

 

 

Get started with the most complete calisthenics program

The Barstarzz BTX 3.0 is one of the best (if not THE best) calisthenics program available online today. This 12 week program will give you structured and complete instructions to transform your body, strength and skills.

If you are serious about making a change, check out the program Here >>

 

 

 

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Calisthenics and Exercises -Get Started

Are you looking for more information about calisthenics and exercises to get started, read on!

The ancient Greeks were already practicing calisthenics thousands of years ago. Before the second half of the twentieth century, all the world’s strongest athletes earned the bulk of their power through performing calisthenics progressively.

The correct practice of bodyweight exercise both perfects the physique and develops great strength. Most people have trained with their bodyweight as resistance in one way or another, but the concept of progressive calisthenics are unfamiliar. Progressive calisthenics is the art of using the human body to maximize its own potential.

Learn more Here >>

Today calisthenics exercises are becoming more and more popular. In fact bodyweight training, also known as calisthenics, has been ranked as one of the highest fitness trends recently.

You can work out at home or outside on a sunny day whenever you want, so it is a great option for people with a tight schedule. You don’t need a gym membership and hardly no equipment at all. If you are ready for a challenging and rewarding experience, try some exercises below.

 

Upper Body Push Exercises

Pushups – Place your body horizontally and face the ground with your arms fully extended. Your hands and toes should be the only points of contact. Maintain a straight line from your shoulder to your heel.

Now bend at the elbows and shoulders, lowering your body until your chest is almost touching the ground. Press into the ground and imagine that you press the Earth down rather than your body up.

Return to the starting position with your elbows fully locked out at the top. That is one rep.

Wide Pushups – Perform this as a pushup with wider placement of your hands. This exercise will put more emphasis on your chest.

Narrow Pushups – Now do it with a narrow placement. This will place your hands under your chest as you execute the exercise. Narrow pushups will emphasize your triceps and arms.

Uneven Pushups – Place one of your hands on an elevated surface and the other on the ground. This can be done with a couple of books, pushup bars or parallettes. Execute a classic pushup.

Archer Pushups – Start in a pushup position with your hands placed slightly wider than on a regular pushup. Lower your body over your left arm. Your right arm should be straight out to your right side as your chest almost touches the ground.

Return to the starting position with your elbows fully looked at the top and your body right between your hands again. Alternate on the other side on the next rep. Remember to keep your body straight and aligned with the ground during the exercise.

Pike Pushups – The starting position of a Pike Push-Up looks like the letter V upside down. Keep your hips up high and your hands and feet closer together to than you would with a classic Push-Up.

With your palms down and hips up, lower the top of your head to the ground and then press yourself back up. This is a great place to start when you are building strength towards the handstand pushup.

Handstand Pushups – Handstand pushups shifts the emphasis from the chest to the shoulders. Begin by kicking up into a handstand against a wall. Now lower yourself down until the top of your head comes in contact with the ground. Push yourself back up.

Upper Body Pull Exercises

Aussie Pullups – Start with your hands on a bar of waist height or greater. Place your feet out in front of you with your heels down and a straight line from shoulder to your heel. Use your arms and lats to pull your body to the bar with your body straight.

Pullups – Begin by gripping an overhead bar with your arms fully extended. You can do this with an overhand or underhand grip, variety is good. Start with your hands slightly wider than shoulder width apart, but find what works best for you. With a straight and tense body, pull yourself up so that your chin clears the bar. Pause briefly. Now lower yourself back down.

Wide Pullups – Perform this as a classic pullup, but with a wider grip. This exercise emphasize the lats and your back.

Narrow Pullups – This time you do it with a narrow grip. Narrow pullups emphasize the biceps and your arms.

Uneven Pullups – Start with one hand on the bar and the other hand grabbed to something lower. This can be done by grabbing a vertical bar, using gymnastic rings or with a towel wrapped around the bar for your lower hand. Imagine and experiment..

Pull yourself up so that your chin clears the bar as you would perform a pullup. Alternate between left and right hand.

Archer Pullups – Start with your hands placed slightly wider than the regular pullup. In the archer pullup, you will pull with your active arm as your archer arm brushes across the top of the pullup bar.

Pull towards one of your arms with a straight and tense body. Brush your other arm across the top of the pullup bar as you move up.

When you are in the top position your active arm should be in front of your chest and your archer arm straight out to the side on top of the pullup bar. Alternate to the other side on your next rep.

Lower Body Exercises

Squats – Begin by standing with your feet tilted slightly outwards about shoulder-width apart. Lower yourself down until your calf comes in contact with the back of your thigh, pause briefly and come back up again.

Narrow Squats – Perform this exercise in the same way as a regular squat, but narrow the position on your feet until they touch each other.

Hover Lunges – Stand on one foot with your opposite leg bent at the knee and hovering behind you.

Reach your arms out, lean forward and bend at the knee, hip and ankle of your standing leg, lowering your opposite knee toward the ground.

Pause briefly with your knee approximately one inch from the ground, then return to the top position, maintaining tension in your abs the whole time. Complete your set and then repeat on the opposite leg.

Shrimp Squats – The shrimp squat is another version of the Hover Lunge, except it places one of your hands behind you, clasping your rear elevated foot, rather than reaching both your arms in front of you.

This change in hand position puts more weight on your heel and shifts the balance against your favor, making the exercise more difficult.

Pistol Squats – Begin by standing on your left foot, with your right leg extended straight out on front of you.

Place your hands out straight in front of you, this will help your balance. In a controlled manner, bend at the left knee, hip and ankle and lower yourself down.

Lower yourself until the calf coming into full contact with the back of the thigh at the bottom of the movement.

Abs, Core and Back Exercises

The plank – Start out by placing your toes on the floor with your forearms on the ground. The body should be straight from the shoulders to your toes. Keep every muscle in the body actively tensed. The plank is similar to the pushup position, but on your forearms.

This is an isometric exercise that you should work up to more than a minute.

Leg raises – Start out by hanging down straight from a pullup bar. Raise your straight legs to 90 degrees while keeping a tense body. After a brief stop, lower your legs back to the starting position.
Focus on your abs while performing this exercise, that is were you should feel it burn. If you feel anything in your back, it usually means that your abs are not strong enough for this movement yet.

You can also do this by raising your knee to 90 degrees with your legs bent, this will make the exercise easier.

Tabletop bridge – Start by sitting on the ground with your hands at your sides just behind your hips. Bend at the knees and keep your feet flat on the floor. Now raise your hips high so that a straight line is formed from your knees to your shoulders. Drop your head back to further extend the body. The position of your body should resemble a table, hence the name.

Straight bridge – Sit on the floor with your legs extended straight in front of you and your hands just behind your hips. Lift yourself up and straighten out your body by pressing into the ground with your hands and heels. Drop your head back, press your chest out and look behind you. Pause briefly in the top position, then lower back to the bottom with control.

The bridge – Lie on your back. Bend your knees and draw your feet in towards your glutes. The feet should be shoulder width apart or a little closer. Place the hands alongside the head, with the palms flat on the floor and your fingers pointing towards your toes. Your elbows should be angled towards the ceiling. This is the start position.

Push your hips as high as you can, lifting the body from the floor. Continue pushing through your arms and legs until your back is well arched, and your hips are high. In a perfect bridge, your arms will be straight. Tilt your head backwards between the arms, so that you can look behind you. This is the finish position.

The bridge can be performed as an isometric hold or reps from the ground and up again.

 

Get started with a complete Calisthenics Program

You can find a lot of resources, exercises and workout programs online. This site contains some of them, and I will keep adding more in the future. As you know, a complete program will help you progress and get results faster.

You will find it all.. Great programs and not so great programs. I have seen many of them, and the absolute best and most complete calisthenics workout program are The BTX Program. Check it out Here >>

If you got any questions or comments, feel free to leave them below in the comment section! I would be happy to answer them.

 

 

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Weight Loss and Exercise – How to Shape Up For Life

Most people think cardio regarding weight loss and exercise. Cardio certainly help you burn calories and bodyfat, and you can start on any fitness level. No matter how slow you go, you still go faster than everybody on the couch.

You can do anything that makes your heart and lungs work harder, such as walking, biking, jogging, swimming, aerobics, or mountain hiking.

Do not forget what you do in a typical day either, it also counts. Cleaning your house, mowing your lawn, going out dancing and playing with your kids will also make your hart and lungs work.

One obesity study of 439 women found that those who ate healthy and exercised lost considerably more body fat than those who stuck with dieting alone.

However, a lot of people seem to forget an important piece of the puzzle to keep the weight off for life; strength and resistance training. Cardio burns calories but strength training will tone your body and increase your metabolism along with a lot of other health benefits.

 

Strength and Resistance Training

 

All physical activity can help you burn calories. However, resistance training like calisthenics or weightlifting has benefits that go beyond that.

Resistance training helps increase the strength, tone and your muscle mass.

This is important for long-term health, since inactive adults lose between 3–8% of their muscle mass per decade.

Higher amounts of muscle also increase your metabolism, helping you burn more calories around the clock — even when you are resting or sleeping. This also helps prevent the drop in metabolism that can occur when you are loosing weight.

Because of this, doing some form of resistance training is really an important addition to a long term weight loss plan. It makes it easier to keep the weight off, which is actually much harder than losing it in the first place. When regular strength training become a habit, you are one step closer to get in shape for life.

 

Strength and Resistance Training You can do at Home

 

There are many ways to get started with strength training, but for loosing weight you should focus on exercises that activates big and multiple muscle groups.

With bodyweight training you need minimal equipment (or none at all), and you can train from anywhere. It doesn’t matter if you’re at home, in a hotel, at a playground, in your office or traveling around the world. As long as you have enough space to move around, you can get your workout done.

If you’re bodyweight training, grab a pull-up bar or a set of gymnastics rings. If you are looking for equipment for a home gym that are simple, transportable and inexpensive – feel free to check out my article with fitness equipment for your home Here>>

However – none of these are necessary, you can easily do bodyweight training without any equipment at all. To get started with some of the best basic bodyweight exercises, check out Calisthenics Exercises for Beginners Here>>

If you are looking for a short and effective way to train strength and cardio, you might want to try high intensity interval training. There are different ways to do it, one way that has increased in popularity is tabata training.

High intensity interval training will improve your aerobic system and your anaerobic system more than slower and longer cardio workouts. Performing high intensity interval training will give you another benefit as well, it is called the afterburn effect. This means that you will burn calories for hours after your initial workout.

If you would like to learn more, feel free to check out my earlier posts Tabata Workout Routines and High Intensity Interval Training.

 Think Fat Loss, Not Weight Loss

 

Your ultimate goal should always be to lose excess body fat. Weight loss and fat loss is NOT always the same thing, it can be two very different things.

When you lose weight through crash dieting, you are losing 60% muscle mass and 40% fat along with water. Since you are losing muscle, it will actually make it harder to lose excess body fat.

The more muscle you have, the higher your metabolic rate; the less muscle you have, the lower your metabolic rate and fewer calories you burn.

This is why healthy clean food and the right training will always be better than diets in the long run. Stop weighing yourself! How you feel is a better way to measure your progress.

 

Consistency Beats Volume

 

Consistency is one of the most important parts of making an exercise program work. You can’t expect any improvements if you don’t put in the time and effort to get them.

Exercise programs are based on the concept of progressive overload — pushing the body just a little bit more than it considers normal so that it’s forced to adapt to the new demands that are imposed on it. That’s how you get stronger, healthier, and in better physical condition.

Sticking to a regular exercise regimen will keep you feeling revived both physically and mentally. When you exercise with consistency, your muscles will develop gradually and your mind will experience reduced levels of stress and greater relaxation.

Personally training at home helps me to stay consistent with my training. I can do calisthenics and bodyweight exercises anytime, anywhere. It makes it easy to adapt it to my schedule.

Diets or Clean Eating?

When talking about losing excess body fat, it usually involves diets. But if you want to shape up for life, you are better of with the lifestyle approach. To eat a little bit better than you may have been doing to this point in your life.

Yes, it requires choosing better food consciously for a while. But the great thing about it is that before you know it you have formed a habit. You do not have to become a fanatic, just eat clean and healthy food most of the time.

Clean eating is about eating more of the best and healthiest options in each of the food groups—and eating less of the not so healthy ones. That means embracing whole foods like vegetables, fruits, whole grains, healthy proteins and healthy fats. It also means avoiding highly refined foods.

A simple approach where you base most of your meals around a good protein source, lots of veggies and healthy fat will change your body for life.

When you start with small changes it will usually open the door for more!

 

 

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,

Stefan

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Fitness Equipment for The Home Gym

Simplicity usually beats complexity when investing in fitness equipment for a home gym. The most complicated fitness equipment has a way of ending up as furniture and clothes hangers.
By focusing on basic exercises that works big muscle groups, you don’t need that many items to get a complete workout either. Here are some great additions to a home gym that are simple, effective and not very expensive.

 

Gymnastic Rings

Adding gymnastic rings to your home gym is a great investment in your health. The exercises you can do with rings to strengthen your upper body is almost unlimited. They are inexpensive, very effective and will not take up any space. With adjustable straps you only need something to hang from.

This is the absolute best solution for pullups in my opinion. The rings «twist» as you pull up and will automatically place your hands in a natural position for your body. You can also adjust the height for other variations like uneven pullups and «aussie» pullups.

Other exercises you can do with gymnastic rings are dips, pushups, front lever, back lever, leg raises and a lot more! Only your imagination will limit the options.

 

Pullup Bar

Another great tool to strengthen your upper-body pulling muscles is the pullup bar. Ranging from simple doorway mounted bars to wall mounted and free standing bars, there are a lot of different options. This will depend on what you want and of course your home.

If you are searching for a good pull up bar that fits your home, feel free to ceck out my overview of different options that are available Here.

 

Parallettes

If you want to quickly improve your strength and coordination, parallettes training is great. But not many people have a set of parallel bars hanging around. In fact most people have never heard of them.

The best way to understand parallettes is to think of gymnastic athletes.

Have you ever watched male gymnasts move around on the parallel bars? Parallettes, or p-bars, are basically mini versions of parallel bars so you can do similar training without needing a gymnastics facility.

While similar to the pushup bars or dips bars that you’ll see in the gym, parallettes are generally lower to the ground. With a pair of parallettes you can make incredible gains in pressing strength, inverted skills like handstand push-ups, body control and stability.

Parallette training involve supporting your body weight on your hands and maintaining positions over an extended period of time, but they’re great for building up core muscle and leg strength too. And they take up almost no space at all.

Some of the exercises you can do with parallettes are dips, pushups, handstand pushups, core exercises and a lot of different isometric holds.

 

Kettlebellls

Kettlebell training is rising in popularity in gyms all over the world for good reasons.

The development of kettlebells can be traced back to Russian farmers in the 1700s, as an implement originally used to weigh crops. The farmers noticed that they became stronger through the use of these implements, and used them to show off their strength at festivals. Later, the kettlebell was used as a training tool for the Soviet army.

Here are just some of the benefits of kettlebell training:

A lot of machines and certain exercises train our muscles individually, kettlebell exercises train your body as a whole.

Kettlebell training will give you a mix of the strength and explosiveness that are needed for developing real athletic power.

You will increase your grip-strength wich is a weak link for many people in other exercises.

It will give you a better posture by strengthening the entire posterior chain.

Kettlebellls will increase your aerobic and anaerobic fitness levels.

On top of all of the fitness and health benefits kettlebellls are relatively cheap and will not steal much of your space. It is a great addition to any home gym.

 

Total body resistance trainers – TRX

Invented by a former U.S. Navy SEAL, TRX turns every exercise into a challenge for the core by using two very accessible resources: gravity and our own bodyweight. If you don’t have to much space and would like to invest in gear that you can bring along on your travelt, this may be worth checking out. All you have to do is anchor the TRX straps to a secure spot and use either your feet or hands to hold onto the straps. You can do similar exercises with gymnastic rings, but TRX straps also have door anchors.

In general, a part of your body will be suspended above the ground or you’ll be leaning into or away from the straps to create resistance and destabilization. Knocking our balance out of whack gives us no other option but to adjust, which means engaging your core. It strengthen your abs, back and fire up the shoulders and hips to maintain control throughout the movement.

 

Cardio Training

Personally I like to do my cardio training outdoors. I mean, why invest in a treadmill when the best place to run is outside? This will of course depend on where you live. However, there are many other options than treadmills and spinning bikes out there.

Some of the cardio fitness equipment that are inexpensive and don’t take up much space are things like jumping ropes and step trainers. This will give you a lot of value and many training options.

Another great addition to your home gym is a punching bag, and no, you don’t need to train martial arts to use one! When punching you engage your entire body, including your core, shoulders, and hips, to effectively control your movements as you hit the bag. This type of total body engagement can help you burn a lot of calories and strengthen your major muscle groups.

On top of that studies have found that female boxers are more likely to have higher bone mineral density than other women of similar age and anthropometric measurements. Boxing and kicking are good for you, it is also a fun addition to your cardio training.

Building a home gym do not have to be expensive or take a lot of space in your house, with simple and effective fitness equipment you can get a total body workout!

 

 

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Get Strong By Al Kavadlo and Danny Kavadlo – Program Review

If you are looking for a Calisthenics book with a detailed and definitive program to build muscle and strength, then look no further, Get Strong by Al Kavadlo and Danny Kavadlo will give you what you want.

One of the most frequently asked questions in bodyweight strength training is how to put together a definitive program to build muscle and strength. You will find many calisthenics books that feature step-by-step progressions and numerous workout templates. Get strong by Kavadlo is one of the few that contain a detailed 16-week training program, including specific exercise sequences, exact sets and reps, specified time frames, warm-ups and rest days.

The Get Strong book includes the techniques, exercises and programs necessary to build a lifetime of strength. To anyone who’s ever asked where the best place to get started is, this is for you.

The Kavadlo’s know exactly how to give you a challenging and effective workout without wasting time. There will always be different opinions and theories out there, some more complicated than others. Complicated doesn’t always mean better.

This program will give you an efficient, direct path to build muscle and strength with calisthenics exercises only.

Progressive Overload – The Principle of Strength

All types of strength training operate under the principle of progressive overload. The only way to get stronger is to learn a movement pattern under a relatively low amount of resistance, then gradually increase the load and/ or the quantity of repetitions as the body adapts.

In weight training, this is done by using a light weight in order to learn proper technique before progressing to heavier lifts. When you are doing bodyweight training, progress must be approached a bit differently. Since you cannot alter your body’s mass as easily as adding or removing plates from a barbell, we instead utilize the principles of progressive calisthenics.

There are different ways to progress and make a calisthenics exercise harder. One way is to change the weight to limb ratio, which can be achieved by placing more of our weight in our hands or feet. Another way to progress your training is to remove contact points entirely. And finally, you can alter the range of motion.

In the get strong book, you will get a complete blueprint containing exercises that will progress as you follow the program. It will get harder, and you will get stronger as the weeks go by.

 

The Four Phases – Your Path to Build Muscle and Strength

The Get Strong program is divided into four phases. Each phase is four weeks long and includes a weekly training routine that will show you which exercises are to be performed and how many repetitions are required before moving ahead. The program also includes a general warm-up and recommended recovery between sessions.

If you follow the program, you will increase your repetitions and experience increases in strength week after week. The first two phases contains total body workouts that you repeat three times a week. During phase 3 and 4 you step it up a notch to four training’s a week. You will now be doing a split-routine where two days are focused on your upper body and two days on your lower body.

Here is a breakdown of what to expect (quoted from the book);

PHASE 1—THE FOUNDATION consists of laying down the bedrock to prepare you for what’s ahead. This phase is aimed at the beginner, and is not necessarily a requirement for everybody. If you’re new to calisthenics or are returning to fitness after a hiatus, then this is where you start.

PHASE 2—BRICK AND MORTAR builds upon that foundation by bringing in many of the classic exercises that put calisthenics on the map. These are the basic components you need in order to construct your framework. Start here if you already have a solid foundation.

PHASE 3—CONCRETE AND IRON takes you into the realm of beastly strength. With the furnishings detailed in this section, your structure will be reinforced to weather the toughest of elements. Complete this phase and you will have more strength than most will ever achieve in this lifetime.

PHASE 4—FORGED FROM STEEL is comprised of tools and tactics for the advanced architect of the human body. These workouts are not for the faint of heart. Complete this phase and you will be amongst the elite in pound-for-pound strength.

Stay Strong For Life

The Get Strong program is stripped down to give you an efficient way to build muscle and strength with as little equipment as possible. The only equipment you need are a pullup bar, gymnastic rings or something to hang from. However, the book also include several supplemental exercises and workouts that are not part of the Get Strong program. The exercises and workouts are a fantastic addition as you go beyond and above!

Most of the questions regarding the program and the progressions are answered in the «Ask Al» section. Al Kavadlo and Danny Kavadlo are experienced personal trainers and have trained thousands, ranging from 80-year old grandmothers to Olympic medalists. They have a wealth of knowledge and will give you sound answers to the most common answers.

Another great bonus you will get are some of the best articles that the Kavadlo brothers has written. With more than 25 years of combined experience in the fitness industry, they know a thing or two about how to become the best version about yourself.

What you will NOT get in The Get Strong Book

As stated earlier, this program will give you a direct and simple (but not necessarily easy) blueprint to building strength and muscle. There are other great calisthenics exercises that are not included, because they require more advanced skills and some equipment. The Get Strong Program are designed for people that want bodyweight strength routines they can do anywhere with as little equipment as possible.

If you are looking for calisthenics skills, this probably is not the book for you. Progressive bodyweight exercises that are focused on strength is what you will get. If you are more interested in learning ridiculous moves on the pullup bar, check out my Caliathletics Review HERE >>

You will learn some advanced exercises like the muscle-up and pistol squats in the supplemental routines, but again, they are more focused on building strength and muscle.

 

Personal Experiences

When the Get Strong book got released, I just had to check it out. I think everything from Al & Danny Kavadlo is worth reading, they have a lot of knowledge and present it in an entertaining way. I still use the program and the additional exercises in my workouts because the basic movements never gets old!

It helped me to find some weak spots that I wasn’t aware of, especially the bridge exercises. You will get a complete and stripped down training, and it works! I recommend this to everyone that are looking for a blueprint that will take you from «Zero to Hero» as efficient as possible with calisthenics only.

Read more reviews of the Get Strong Book at Dragon Door Here >>

Read more reviews of the Get Strong Book at Amazon Here.

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,

Stefan

 

 

 

 

 

 

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Tabata Workout Routines – Get Fit Fast

What if I told you a 16-minute workout could give you better results than 45 minutes on the treadmill? Welcome to Tabata workout routines! Tabata Protocol is a system of short, high-intensity intervals developed by Japanese professor Dr. Izumi Tabata to train Olympic speed skaters.
Get ready for trembling muscles and burning lungs, because you are going to feel this in every part of your body! On the positive side you will see the results fast and get in shape in workouts shorter than 30 minutes. It is hard but it is also very effective.

The Tabata system is easy to remember and consists of 20 seconds of hard work followed by 10 seconds rest. You repeat this eight times for a total of four minutes. The 20/10 system has been shown to work both aerobic and anaerobic metabolic pathways harder and more effectively than longer cardio workouts with a slower pace.

You will notice that you’re not fully recovered from the last set when you start on the next, and that is actually the idea. It will probably not feel like it, but that’s a good thing! The 20-second work sets are serious business, that means pushing yourself for as much reps as possible.

Tabata or Circuit Training

Tabata is more of a protocol or system and very flexible regarding the exercise you use. Some examples are burpees, squats, pushups, lunges or situps. I will go into more details when we get to the different routines. If you are following the tabata protocol, one four minute session (8 rounds) are supposed to be done with the same exercise. This will push you to the limit in one or a specific set of muscle groups, which is the goal.

This training system is great for people that are busy, because you choose how many 4 minute sessions you will do at a workout. As you probably will notice you can even consider one session as a real workout! If you have more time and energy, why not do three, four or five sessions in a row? It will still take you less than 30 minutes..

You can of course use the same intervals 20/10 and change the exercise in every round, but then it is not considered «real» Tabata protocol. If you use different exercises it is more of a circuit training with short intervals. It will still give you a great workout, and sometimes it is fun with some variety in the routines.

Tabata Workout Routines – Train Anywhere, Anytime

Some benefits of doing tabata is that you can train anywhere, anytime. There is really no excuses either, because you can do it in minutes.. The routine can be done on a gym with dumbbells and barbells as well, but I am going to focus on exercises that you can perform with your bodyweight only. This means that you can do the training anywhere you would like.

 

Tabata Exercises

Your possibilities are literally endless with this protocol. To get you started, here is a list containing some exercises that are suitable for the tabata workout routine.

 

Burpees

Start standing, then crouch to a low squat position with the hands on the floor on both sides of your feet. Kick your feet back to a pushup position. Perform a full pushup. Push off the ground as you jump to place your feet between your hands again, and return to the squat position. Jump up as high as possible before squatting down again and jumping back into the next pushup. This is one repetition.

Squats

Stand straight, with the feet a little wider than shoulder width apartment. Turn the toes slightly out, and place the arms in a comfortable position. Bend at the hips and knees, keeping the back straight. When your thighs reach approximately parallel to the floor, shift your weight backwards as if you were about to sit down. Continue descending until the backs of your thighs are resting against your calves. Press yourself up again. To avoid injuries keep a slight bend in your knees as you straighten up.

Pushups

Place your palms on the floor and stretch your legs out behind you, toes to the ground. Keep your feet together, and ensure that the hands are below your upper chest and shoulder width apart. Straighten the arms with a slight bend in the elbows. The hips, spine and all the way down to your heels should be in line. Lower down until your chest slightly touches the ground, avoid flaring the elbows to the sides but rather pointing slightly backwards. Press yourself up again to the starting position.

Australian Pullups

Grab a bar or gymnastic rings of waist height or more. Place your feet out in front of you with your heels down and a straight line from the shoulder to hip to heel. Use your arms and lats to pull your body to the bar while maintaining your straight body position. Hinge at the heel, not the hip. Return to starting position. If you find the exercise to hard use a higher bar or bend at the knees.

The Plank

Start out by placing your feet on the floor with your forearms on the ground. The body should be straight and unwavering from the shoulders to the toes. Tense every muscle in the body actively, especially your core and abs. The Plank is an isometric exercise, this means that you hold the position all the way through the 20-second work set. If you feel any pain in your back, stop because this means that your back takes the load instead of the abs or core.

The Hip Bridge

Lie on the ground face up with your hands by your sides and your knees bent so that your feet are flat on the floor. Press your heels into the ground, lifting your hips as high as you can while creating an arch in your back. Return to the start position. Focus on squeezing your gluten as you lift your hips.

 

Tabata and Cardio

 

You can of course also combine cardio with the tabata protocol. This can be exercises like rowing, spinning/cycling, running or jumping. There is no difference apart from the exercise, you still use the 20/10 intervals. When you perform the work sets, go hard and intense!

If you decide to run, you could try running up the stairs or running up a hill. Some ways to add jumping to your routine are squat jumps, box jumps, jumping lunges or jumping jacks. There are no limits here, and I am sure you can come up with some ideas for exercises yourself as well.

24 Minutes to Get Fit Fast

Even one four minute session with a single exercise will give you a workout and raise your pulse, try it and see for yourself! And the beauty are the flexibility of the tabata intervals. Anyway, here is a tabata workout routine that will give you a total body training in 24 minutes. Be prepared to see and feel results fast!

Pushups – 8 rounds (20 seconds work – 10 seconds rest) for a total of 4 minutes

Squats – 8 rounds (20 seconds work – 10 seconds rest) for a total of 4 minutes

Burpees – 8 rounds (20 seconds work – 10 seconds rest) for a total of 4 minutes

Hip Bridge – 8 rounds (20 seconds work – 10 seconds rest) for a total of 4 minutes

Australian Pullups – 8 rounds (20 seconds work – 10 seconds rest) for a total of 4 minutes

The Plank – 8 rounds (20 seconds work – 10 seconds rest) for a total of 4 minutes

 

Remember to give yourself at least 48 hours recovery time after workouts like this because of their intensity. With that said good luck and happy training.

 

If you got any questions or have other great tabata workout routines, feel free to comment below this post. I also welcome any experiences you have had with tabata training.

All the best,

Stefan

 

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Calisthenics Leg Exercises – Strong Legs Without Weights

Some people have a hard time believing that you can get a proper strength training with calisthenics leg exercises only. I’ve watched this discussion from time to time on various online forums. Well, I am here to tell you that you can get a great workout for your legs without weights and fancy machines. You just need to learn how to do it!

In fact, in many ways training your legs with your bodyweight can be better for you than other options. Isolated leg exercises in machines can actually detrain your legs, because our legs are designed to work as an holistic system and not as separate parts. Isolated movements might be useful for an advanced bodybuilder who wants to emphasize certain distinct portions on his lower body, but it does very little for overall muscle mass and functional strength.

If your goal is to develop truly powerful and athletic legs, you would better of with a few exercises. This is provided they work as many leg muscles as possible. As with other calisthenics movements, the progression will be more challenging than adding some plates on a bar. It will challenge your balance, flexibility and core strength.

Training with your bodyweight as the only resistance is safer than with barbells. Either way, remember to not go past your limits. With patience and hard work you will get there! Here are some calisthenics leg exercise that will develop your legs.

The Hover Lunge

Stand on one foot with your opposite leg bent at the knee and hovering behind you.

Reach your arms out, lean forward and bend at the knee, hip and ankle of your standing leg, lowering your opposite knee toward the ground.

Pause briefly with your knee approximately one inch from the ground, then return to the top position, maintaining tension in your abs the whole time. Complete your set and then repeat on the opposite leg.

Reps: When you are practicing the movement anywhere from 2-6 reps is a good range. When you are ready aim for 6-15 reps on each leg.

The Shrimp Squat

The shrimp squat is another version of the Hover Lunge, except it places one of your hands behind you, clasping your rear elevated foot, rather than reaching both your arms in front of you.

This change in hand position puts more weight on your heel and shifts the balance against your favor, making the exercise more difficult.

Reps: When you are practicing the movement anywhere from 2-6 reps is a good range. When you are ready aim for 6-15 reps on each leg.

The Archer Squat

Stand up straight in a wide stance with your toes pointed out slightly to the side.

Shift your weight toward one side and begin squatting with that leg, while keeping your other leg straight. Be sure to keep the foot of your squatting leg flat on the ground the entire time. Allow the other foot to slide sideways and end up straight into a toes-up position.

Descend until your hamstrings make contact with your calf. Pause at the bottom before standing back up to the top position. Repeat on the opposite side.

Reps: When you are practicing the movement anywhere from 2-6 reps is a good range. When you are ready aim for 6-15 reps on each leg.

The One Legged Squat

Stand on one foot on an elevated surface, with your opposite leg hanging off to the side.

Reach your arms forward, as you squat with your standing leg until your hamstrings make contact with your calf. Be sure to keep that foot flat the entire time. Allow your opposite leg to drop below the elevated surface.

Pause at the bottom before standing back up to the top position. Complete your set and then repeat on the opposite leg.

Reps: When you are practicing the movement anywhere from 2-6 reps is a good range. When you are ready aim for 6-15 reps on each leg.

The Pistol Squat

Begin by standing on your left foot, with your right leg extended straight out on front of you.

Place your hands out straight in front of you, this will help your balance. In a controlled manner, bend at the left knee, hip and ankle and lower yourself down.

Lower yourself until the calf coming into full contact with the back of the thigh at the bottom of the movement. Employing a partial range of motion can be a helpful step along the way. Train both sides evenly.
Another way to progress to the full pistol squat is the assisted version. You perform the exercise the same way except sitting down on an object in the bottom position( like a bench). That way you’re employing a partial range of motion and the exercise will be easier.

Reps: When you are practicing the movement anywhere from 2-6 reps is a good range. When you are ready aim for 6-15 reps on each leg.

And Beyond….

So, what do you do when 15 reps gets easy? First of all I recommend you take some time to build up your reps. The ability to perform multiple strict reps will give you muscular fitness and control. How far you choose to go is up to you. If you can perform 30-40 controlled strict reps, you are stronger than most.

If you would like to get even stronger, you can easily add some pounds by holding a barbell or a kettlebell against your chest. Personally I think it’s even better to incorporate some plyometric work into your leg training. This will add conditioning, speed, agility and endurance to legs that are already awesome.

There are multiple ways to do this. Some exercises you can try are box jumps, short sprints, stair sprints and explosive jump squats.

If you are up for a challenge, try an explosive jump pistol squat or one legged squat. When performing the exercise, go slow and steady down to the bottom position and explode into a jump with your one leg. This will show you that only the sky are the limit for building power and strength with calisthenics leg exercises!

 

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. If you know other good calisthenics leg exercises, I would appreciate you leaving them below as well!

All the best,

Stefan

 

 

 

 

 

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Caliathletics Review – New Bodyweight Workout Program

I have to say that I am impressed by Darek, the young athlete behind Caliathletics. After watching his videos I am amazed by the knowledge and calisthenics skills he has achieved. His one year transformation is almost unbelievable. Here is one of his public videos.

 

Calisthenics is best described as a workout mostly using your own bodyweight. By training, not only will you develop an amazing physique but you will also gain unbelievable body control by learning a range of advanced movements.

To begin the only things you need are motivation and a structured program. Keep in mind that nothing comes easy, but if you are looking for a passion that can dramatically change your life – Calisthenics is the way to go.

What is the Caliathletics Workout Program

The Caliathletics program is an online training program that will teach you calisthenics skills, help you gain muscle mass and increase your strength. You will get lifetime access to the workout program if this is something for you.

You will get all the workout routines on video as well as skills guides. The program contains more than 80 videos containing more than 70 different routines. Beginners and intermediate athletes will benefit from this program as there are 20 different progression levels. This means that you start on easy movements and can progress to more advanced calisthenics exercises and skills.

Every training day is recorded separately presenting the perfect form of each exercise and number of sets and reps. Skills guides are high-quality, detailed videos explaining how to achieve each of these skills. Videos cover progressions, tips and tricks on how to learn them quickly.

If you are looking for a program that will help you with full body transformation, a nutrition guide is also included. The nutrition guide will show you a new way of eating. Diet plans can be ineffective as many people encounter obstacles when trying to stick to them. Each of us has different tastes and no one likes eating the same meals everyday.

This is a new, comprehensive guide which will teach you how to eat and what is important for achieving various fitness goals. How to eat to build muscle mass or how to eat to lose fat and get that shredded abs – everything is covered. The nutrition guide shows you how to find your recommended caloric intake and what macro nutrients you need. No diet plans anymore, only a few principles on nutrition that will get you the body shape you always wanted.

What Do You Get?

There are three different options available.

The Lifetime program – which will give you access to the complete calisthenics workout program.

Full Body Transformation – this also include a nutrition guide, a caloric needs calculator, an example nutrition plan and the possibility of consultations with Darek.

The stretching and mobility program – which will give you different stretching and mobility routines and guides.

The Calisthenics workout program that you will get in the Lifetime Program and The Full Body Transformation include;

Beginner Program – 8 levels

contains 8 levels which will lead you from the total beginner to an intermediate with basic calisthenics skills achieved. The eight level system will let you progress individually in the time you actually need at the same time preventing you from injuries. Once you feel confident on the current level you can try to advanced to the next one. Are you ready to start your journey?

Intermediate Program – 8 levels

You are now strong enough to discover the beauty of calisthenics. In this program you’ll move to new superb exercises and calisthenics skills. The levels will be more and more challenging, do not even think of quitting now! Are you ready for this?

Advanced Program – 4 levels

This is where you start when you are finished with all Intermediate levels! This program is only for the calisthenics elite! You have to work hard to join this club.
On top of the 20 workout levels, you will also get static skills lessons and dynamic skills lessons.

 

The Caliathletics Programs in a Glimpse

 

The Lifetime Program Access – price 69$

  1. Lifetime access to programs
  2. Beginner including 8 levels
  3. Intermediate including 8 levels
  4. Advanced including 4 levels
  5. Static skills guides
  6. Dynamic skills guides
  7. Videos of each workout day

 

The Full Body Transformation – price 89$

  1. Lifetime access to programs
  2. Beginner including 8 levels
  3. Intermediate including 8 levels
  4. Advanced including 4 levels
  5. Static skills guides
  6. Dynamic skills guides
  7. Videos of each workout day
  8. Nutrition guide (worth $39)
  9. Caloric needs calculator
  10. Example nutrition plans
  11. Possibility of consultations with Darek

 

The Stretching and Mobility Program – price 59$

  1. Lifetime access
  2. Mobility tests
  3. Morning mobility routine
  4. Basic mobility routines
  5. Full body stretch routines
  6. Each stretch explained on video
  7. Over 60 videos with explanation
  8. Stretching charts

 

Who do you take advice from?

I’ve learned to take my advice from people that have done it or are doing it! In training and nutrition there is a lot of opinions out there, but who really knows the truth? The educated training professor that looks like he has never worked out in his life, or a guy that looks like he knows what he is talking about. Personally I prefer to trust people that have done it or are doing it.

If you would like to learn how to fly, you better talk to a pilot! When i first saw young Derek on YouTube videos, I came to the conclusion that this guy can learn me something. He has without a doubt amazing calisthenics skills, strength and agility. On top of that he is a highly skilled personal trainer and coach.

 

Conclusion

If you would like a workout program where you don’t need more equipment than a pullup bar and/or gymnastic rings, I think Caliathletics is a great option. You will learn how to gain muscles and increase strength with nothing more than your own bodyweight. You will also learn real calisthenics skills. For me, busting out some ridiculous moves on the pullup bars look way cooler than benching 300 pounds.

 

Lifetime access to a program that contains this much content for 69$ sure beats the price of a gym membership or a personal trainer. Compared with similar online workout programs this is also a good deal. Caliathletics is a new workout program, but I have not seen any bad reviews on it.

Learn more about the Caliathletics Workout Program Here.

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,

Stefan

 

 

 

 

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Calisthenics and Diet – Does it Really Work?

If you’re reading this post I am guessing you are open to learn more about calisthenics and diet. Does calisthenics workouts get you more defined? Does it help you to lose weight, gain muscle and get stronger? I am sure you will get different answers depending on who you ask, but my answer is absolutely!

What about diets? How important is it to eat right to lose weight, gain muscle and get stronger? From my personal experiences I would say it is very important. You may have heard phrases like «training doesn’t give you abs, the kitchen do» or «we dig our grave with the teeths». The saying is actually true, we become what we eat!

Why Calisthenics Help You to Lose Weight Fast

 

You have probably seen the laid back guy who ease along at the local gym. He is sitting on a pull-down machine waiting for his next set off reps. When he has finished his sets, he takes a ten-minute break before starting on his bicep curl sets. Between his sets, he takes a good look in the mirror before talking about the last football match with his friends.

Just for the record, I know a lot of people who workout like this. Any workout is better than no workout. But the question is; is this an effective way to set your metabolism in high gear? I think we can agree on the answer, it really isn’t.

When we know that pull ups is a better exercise than the pull-down machine, then why do most people use the machine? The benefits you get from the pull ups beats a bicep curl any day of the week, but most people focus solely on the bicep curl. I think some reasons for this are laziness and comfort. It is more comfortable to sit on your butt and do pull-downs. However, adding pull ups to your training will give you a lot of added benefits. Exercises where you use multiple big muscle groups in synergy are hard! But they are also very effective.

When you lose weight, calisthenics exercises will get easier because you use your bodyweight as resistance. That means that you get better and stronger. If you’re train calisthenics consistently this will work almost without your awareness. It’s like your uncounscious want’s you to lose weight so you can get better. This may sound strange to some, but habits that we don’t think about runs a lot more in our life than we are aware of.

 

Working the Big Muscle Groups in Synergy

 

A lot of the machine based exercises are designed to work one specific muscle group. Sure, this will increase your strength. But there are some benefits you will never achieve by doing isolation exercises. Our body are designed to move as one piece with the muscles working together. If you’re are looking for strength, increased muscle mass and athletic abilities you should train the big muscle groups in synergy.

There are more than one way to do this, but training calisthenics sure is a good option. Most of the typical calisthenics movements will work many big muscles in a single exercise.

When you do bodyweight exercises you will gain muscle mass, which will in turn increase your metabolism. You will also burn a lot more calories by activating many muscle groups than only a single group during a training set. If you’re are wondering how to start your training, I just did a post with bodyweight workout routines. If you’re are looking for a new routine to get started, you can find it Here.

 

Adding some Cardio or High-Intensity Interval training

 

If you really would like to get in shape, add some cardio and HIIT as well. A combination of strength training and cardio is good for you. Not only for your shape and condition, but also for your health in general. It seems to me that many focus at one or the other. I personally think we need both.

What I typically see is that when people get in their midlife crisis they start walking, running or bicycling. Of course with all the newest stuff in training gear that money can buy. This is better than doing nothing, but for some reason a lot of people think cardio is more important than strength training as you get older. That’s just not true.

With high intensity interval training you can get a little of both worlds. Many studies have shown that short HIIT sessions will actually improve your condition more than steady long cardio trainings. But the sessions are pretty intense, so it is not smart to do them to often. HIIT has a bonus, you get the afterburn effect. This basically means that you will burn calories after your workout is over.

If you’re would like to learn more about high intensity interval training, you can read my post about it Here.

Is There a Calisthenics Diet?

 

I don’t know and I don’t care. People tend to overthink the diet when it comes to training or loosing weight. Some get obsessed with counting calories or weighing the so-called macro’s. And we all know that diets are only shortterm. Why not adopt a simpler approach to eating healthy?

Eat real food, the fewer ingredients the better. Most of the time, you cannot go wrong consuming foods with only one ingredient like asparagus, chicken, avocados, apples, sardines or a beef. The less processed food you eat, the better. If you’re are eating good clean ingredients most of the time, you don’t have to count calories.

The Simple Diet to a Healthy Life

 

There is probably as many opinions of a healthy diet as there are people in the world. That’s why I am going to stick with some simple ideas that have helped me.

 

– Start the day with healthy energy – food that contains healthy carbohydrates.

– Base the rest of your meals around a healthy protein source. Like eggs, fish, chicken, meat etc.

– Eat lots of vegetables and salads. I always fill my plate with salad before the rest of the meal. This leads to more salad than if i did it the other way around.

– For most people, eating fewer carbs will help.

– Keep hydrated, water is your best source.

 

The closer your meals are to nature – the better. I think most people know how to eat healthy deep down, but the main problem these days are processed food without nutrition. Keep it real and do it simple is my advice!

 

If you’re 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,

Stefan

 

 

 

 

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The best pull up bars for the home gym

I hope this review will help you in your search for the best pull up bars for the home. There are a lot of different options, and what is best for me may not be the right choice for you. We are all looking for different benefits in a pull up bar we are going to use in our home. This post will show you some of the different options out there with pros and cons.

We all definitely agree on one thing, a good pull up bar is a great piece of equipment to have in your home. No one can deny it—pullups are cool. In fact, the pullup is one of the oldest muscle-building exercise in existence. Let’s look at some of the different solutions.

Doorway Pull Up Bars

There is a lot of different bars you can mount in your doorway, some of them don’t need mounting at all. The benefits of a doorway pull up bar is obvious, they are easy to mount and remove after a workout. If you have watched some of the fail compilations on youtube, the downside is obvious as well. You may experience a «crash landing» in your workout.

Depending on the size of your doorway your range of motion may be limited, and in most cases exercises like the muscle-up are impossible on bars like this. If it is the only option in your home you’re still able to get a good workout. Just remember to go slow and steady.

Here are an example of two different solutions in doorway pull up bars. Both of them have good reviews on Amazon.

Wall Mounted Pull Up Bars

If you have solid walls available in your home, this can be your best option. You can find pretty solid and sturdy wall mounted pull up bars out there. Remember that the load on your walls may be higher than you think, and it will leave marks when removed.

You can move more freely than on a doorway bar and train explosive calisthenics. If there is enough space to your ceiling you can do exercises like the straight bar dip and parallel bar dip as well. Great choice if it suits your home.

Here is an example of a quality wall mounted pull up bar.

 

Ceiling Mounted Pull Up Bars

A lot of the same benefits that you get from wall mounted bars. They are usually sturdy and can handle the speed and momentum from exercises like the kipping pull up in most cases. Take your time to get the bolts in the center of the beam on your ceiling, and you will get a pretty solid pullup bar.

On the con side, you will usually not get enough space to do dip exercises on a ceiling mounted pull up bar.

 

Power Towers

You will find power towers in all price ranges, and usually you get what you pay for. With a power tower you can do exercises like the pull up, parallel bar dip, leg raises and knee raises. Some of them got bars for the push up as well. If you go for a quality power tower, you will get a sturdy and solid peace of equipment. It is usually not needed, but possible to bolt it to the floor as well.

Personally I like better a simpler solution than a power tower. The grips and handles are in a fixed position, and you can’t move as freely as you can on a bar where you have some space around you. It is heavy and will steal some space in your home. If you got the space for it and are looking for workout equipment that will last a lifetime, this still may be your choice.

You get what you pay for. A cheaper version may be good enough, but that depends on what you are looking for. As you can see on Amazon the reviews reflect the difference in quality.

Free Standing Pull Up Bars

This is a simpler solution than a power tower. It is lighter and will not need as much space, some are actually portable. You will get more «space» to perform pull ups, and a simple and straight bar. In many cases you can do straight bar dips and parallel bar dips as well. What about leg and knee raises? No problem, you just do them free hanging. This will give you a stronger core and back as a bonus.

On the negative side, some of the free standing bars are a bit wobbly. This depends on you choice of course. Do you want a light and portable one or a heavier and more sturdy solution.

Below you will se an example of a portable and a more robust solution.

Gravity Fitness Portable Bodyweight & Pull Up Rack

 

Bodyweight Master Free- Standing Pull-Up Bar

Bodyweight Master Free Standing Pull Up Bar
Discover More @ Dragon Door The world’s premier site for Kettlebells, Strength, Conditioning, Flexibility, and Advanced Fitness Resources.

Gymnastic Rings

I have to include gymnastic rings to the review of pull up bars, even if it’s not actually a pullup bar. It is a simple, but very effective tool to gain strength and muscle. When you do a pull up with rings your hands will naturally be in a position that are right for you. You can do a overhand grip, underhand grip or a neutral grip. They will still «twist» a little bit when you move, leaving your hands in the right position for your body.

With adjustable straps you can hang them from anything and bring them along anywhere. The exercises you can do with gymnastic rings are endless; Pull up, dip, front lever, back lever, muscle-up, unstable push up, flies, crossover and the list goes on with every variation you can think of.

An added benefit of working out with rings is that it will work your core and your support muscles in a higher degree than a bar. I don’t have much to say about the cons of gymnastic rings because you will get a lot of value for a low price. The only thing I can think of is that you may not have a suited place to hang them from in your home. They can still be brought along anywhere, anytime.

 

I hope this review helps you in your search for the best pull up bars for your home. A good pull up bar will certainly help you to gain muscle and increase your upper body strength.

 

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,

Stefan

 

 

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