Creator1

I have recently become interested in calisthenics. When I was younger I was not athletic and had very awkward coordination. I had always detested running, but now I find myself frequently enjoying a 5 to 7 mile run several times a week, actually enjoying it!

I had never thought I could run that long multiple times a week, let alone at all. I’d think you were crazy if you told me I’d actually find running therapeutic and use it as a way to sightsee in the desert and forest.

The same applied for me with calisthenics, I had seen people doing all those neat tricks on the parallettes and thought, ‘that’d be so cool to be able to do!’ I went years not really thinking about calisthenics until I lost weight and took to running. Now, I have the fitness to be able to attempt some calisthenics routines to attempt some of these tricks.

After reading several blogs, magazines, and websites about getting started in calisthenics, I came up with my first workout that I will be repeating until I perfect it. It’s stressed that you really get the basics down perfectly, and this group is very peculiar about proper form.

Push-ups: 3 sets of 8-12 reps. (if possible protract the scapula at the top of the push up, making it a scapula push up in order to build movement for the planche.

Pull-ups: 3 sets of 5-8 reps. I do a variation of wide grip pull ups, regular pull ups, and close grip pull ups (each working different portions of my back). I try my very best to do this from a dead hang with no momentum, a strict pull directly up rather than forward. If you cannot do a pull up, I can do a barbell row, where you pull yourself up to the bar, being supported slightly by your legs. Additionally, one can use support bands for pull-ups, but ensure this doesn’t become a crutch!

Dips: 3 sets of 8-12 reps. I have a dip station on my pull up area, but you can use a bench or a chair.  

Squats: 3 sets of 15-20 reps

Plank: 3 sets of 30-60 seconds

Leg Lifts: 3 sets of 15 each side. I have to do this because I am unbelievably tight in my hip flexors and leg flexibility in general, which will prohibit me from doing the L-sit later.

Skills I will be attempting over the next four weeks:
Wall assisted handstands: goal is 20 second hold by the end of the 4 week period

Planche progression: I will do t his by trying to be able to a planche lean for 15 seconds, and eventually move onto attempted tuck planches, being able to hold this for 5 seconds, ultimate goal 15 second hold.