Convict Conditioning Review

Convict Conditioning is one of the more popular calisthenics systems. It offers standardized workouts for every athlete.

This system was created by “Coach” Paul Wade. He claims to have spent more than a decade behind bars. Since jails are social bubbles inside society, low-tech training has survived in there and to survice in jail you need to be fit. Despite the whole con-slang, there is not much to it. Wade learned his trade from other convicts, as they spend a lot of time in cells. Developing a training program without equipment was mandatory.

If you follow this reasoning, it is obvious, why “ancient training methods” could survive. He elaborates further, but I think you get the idea.

I have no clue if he really is an ex-con and honestly, I do not care. The content calisthenics-wise is solid and that’s why I can recommend it.

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Calisthenics for Starters (3): The Squat

Hello again, Calisthenics Workouts Tribe. Let’s dive into part three of the Calisthenics for Starters series.

One of the most popular calisthenics is the squat. It is an exercise that has caused many controversies in the last few years. There are many articles out there about possible health risks while squatting. Granted, there are a few things you need to keep in mind, but it is not a dangerous exercise per se.

It is a great exercise to train your legs, which are often neglected in the fitness industry today. As a martial arts trainer, I know that most of the movements needed in a fight come straight from your legs. Kicking, punching, throwing, each technique relies on your ability to channel force through your legs. This is also true for any other sport. Ok, maybe golf or chess are noteworthy exceptions.

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Never Gymless Review

Never Gymless is a standard in the world-wide calisthenics and bodyweight crowd. It has over 200 pages of valuable content. Ross Enamait takes bodyweight exercises to a whole new level. His book is a comprehensive guide for calisthenics, nutrition, and planning your own training.

This book is so extensive, it is hard to highlight all the parts of it. Let’s just say the whole content is absolutely stunning. The provided pictures show what you need to know. Sometimes they are a bit blurry, though. The descriptions accompanying the illustrations are helpful and easily understood.

It divides the provided calisthenics into broad categories. Some of the chapters include Pulling & Pushing Strength, Lower Body and Core. Even a chapter about Isometrics is included.

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Pull ups for starters

Calisthenics for Starters (2): The Pull-up

Welcome back Calisthenics Workouts Tribe to part 2 of the calisthenics for starters series.

Today we are taking about the king of calisthenics: The pull-up. There is no way around this exercise. It has it’s place in training routines around the world.

This tremendous exercise strengthens you back, your biceps, the trapezius muscle and your neck. It even trains your forearms. There are several other muscles which you will use to keep the tension in your body. Your core muscles are a perfect example for this. Using different variations you can challenge different parts of your body. It is an essential exercise to complement the push-up. Plus it will prepare you for advanced movements like the human flag.

To perform a pull-up you just need some kind of bar or even some rings you can use to pull yourself up.

If you are just starting out, there is a good chance, that you won’t be able to perform one single rep. Don’t fear. The pull-up is a challenging exercise at first, but it will become easier with practice.

Vitaly Kulikov is the current world record holder. He did the most pull-ups in one minute. You can watch his performance in the video below.

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What are Calisthenics Workouts?

The word calisthenics comes from the ancient Greek words kállos (κάλλος), which means “beauty”, and sthénos (σθένος), meaning “strength”. It is the art of using one’s body weight and qualities of inertia as a means to develop one’s physique. A longstanding urban legend has claimed that the exercise was named after one of its earliest promoters, the Greek historian Callisthenes.Wikipedia

Calisthenics are exercises that can be done without using dedicated gym equipment or weights. To build muscles without dumbbells, kettlebells or jump ropes. Calisthenics use only your own bodyweight as resistance. You can think of calisthenics as CrossFit without equipment. Squats, Push-Ups or Pull-ups are the major exercises. Calisthenics furthers your motor skills, muscle growth and endurance. More challenging workouts are known as Freestyle or Extreme Calisthenics.

Major exercises

Calisthenics are a few basic exercises that train especially large muscle groups. With incorporating variations the athlete is able to train specific muscles.

1. Squats

If you want to train your thigh muscles, there is no way you could avoid Squats. Squats are a great exercise since they train your whole leg. Even the back is challenged! How awesome is that? There are moderate and deep squats which differ in the depth of the squat. It is important to always keep your sight straight ahead. A straight sight means a straight back and better balance. Your knees should always stay behind your toes. There is a myth concerning lowering your thighs below parallel to floor level. The saying goes that this will result in high and unnecessary strain on your knees. Instead, quite the opposite is true. If you stop when your thighs are parallel to the floor you stop a natural movement. This is the part where your knees will experience a lot of strain. Gravity will pull you down while your muscles are trying to straighten the leg. You should try to go as deep as you can, without losing form. If your back starts to round you should stop.

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Bruce Lee two finger pushups

Calisthenics for Starters (1): The Pushup

Welcome again, Calisthenics Workouts Tribe! We start with this little article series about exercises. Especially people new to calisthenics will benefit from the information provided.

In the following weeks, we’ll take an in depth look into:

You’ll receive information about targeted muscles, correct execution, and different variations.

And without any further ado, let’s start right away:

The Pushup

The pushup is THE pushing exercise when it comes to calisthenics, as I mentioned earlier, in my blog post summarizing, what calisthenics workouts are.

This calisthenics has a major impact on your deltoid and pectoral muscles. But since your whole body is involved, other muscles will be trained as well. Biceps, triceps, back and core muscles, and even the gluteal muscles are involved, too.

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Finish Line

Set yourself up for success: How to reach your goals

When you start with calisthenics, you usually have a goal in mind. Maybe you want to change your lifestyle. Maybe you just want to become a fitter person.

In this article I want to talk to you about your personal goals – how to set them and how to reach them. There are many different ways, how to set your goals in life.

One of the most common methods is the SMART method. As you might have guessed, this is an acronym and it means:






Let’s dive into the details:

When talking about your goal, you always should aim for specific wording.

You can find many examples, how not to do it. “I don’t want to be lazy any more”, is one of them. Or “I want to get lean”. Ask five people, how they define lazy and you will receive six different answers. Each. Specific goals narrow it down and use the other buzz words as well, so let’s take a look at them.

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Bodyweight Bundle 2.0 out now

Hey Calisthenics Tribe,

Just a little information for you: The Bodyweight Bundle 2.0 is out now. For $37 you’ll receive 37 products about bodyweight training and beyond. The bundle claims to be worth over a $1,000 but to be honest, this is overstated. I bought the first bundle, too. There are some valuable stuff in there (like Ross’ Never Gymless), but you’ll receive a lot of crappy ebooks, too. Oh, and after the purchase you get three or four other deals you could include into your bundle. It was annoying as hell to scroll down each site to click the “No, I’ll pass”-button.