No Equipment Calisthenics Ab Workout

If you have no access to a gym or to any type of equipment, there’s still no excuse not to workout.

While having specialized equipment can help you progress and overcome plateaus in your training, consider them as only a supplement to your training. In order to workout the only thing you need is your body.

In this workout, we’re focusing on the core muscles. Targeting all the regions of the abdominal muscles and the obliques.

As you’ve probably heard about before, in order to get a visible six-pack it’s much more important to decrease your body fat levels by having a proper diet and doing cardio workouts. Your abs will only pop out once you have a low enough body fat percentage.

So if you do this workout every day, you might get a pretty strong core but your abs won’t show unless you get rid of that fat first.


Main Goal
Six Pack
Workout Type Core training
FeaturesNo Equipment
LevelBeginner/Intermediate

The Workout

Regular Crunches30 Seconds
Bicycle crunch30 Seconds
Lying leg raises30 Seconds
Flutter Kicks30 Seconds
Toe touches30 seconds
Oblique crunch30 seconds

3 Rounds

The workout consists in doing as many reps as possible during 30 seconds.

Note that even though the goal is to achieve a maximum number of reps, what’s most important is to do the exercise with the best form possible. Focus on chrunching those abs in a slow and focused movement. Your muscles can’t count and don’t care about the amount of reps you do, they only care about how much pressure you put them through. The purpose of this workout is put your ab muscles under as much stress as possible, not to achieve a high rep count.

This mentality should applied throught all your workouts. The only one that benefits from a high amount of poorly executed exercises is your own ego. Focus on form and proper execution, even if it means lowering the weight or achieving less repetitions.

Yoga Inversions Progression

headstand yoga inversions

 

 

If you look at Instagram, it often seems like yoga is all about practicing inversions – handstands, headstands, forearm stands, etc. However, inversions are just one of several classes of postures in yoga – inversions, standing postures, balancing postures, forward bends, twists, backbends, seated postures, hip openers and arm balances.

And they are an important part of a well-rounded yoga practice.

Inversions like handstands and forearm stands can be exhilarating and heat building, and they can activate the sympathetic nervous system (i.e. your flight-or-fight response). Inversions like headstands and shoulderstands (especially when they are included in a closing sequence of a yoga practice) can be calming and can activate the parasympathetic nervous system (i.e. rest-and-digest response). Practicing inversions can bring up a lot of fear and anxiety. They can also build confidence.

Technically, an inversion in yoga is anything that brings your hips above your heart and your heart above your head. Downward-facing dog can be considered an inversion.

 

 

There are a number of benefits of practicing yoga inversions.

1. Gives your heart a break

When you are upright, gravity pulls the tissues and fluids in your body downwards, including blood. In order to return deoxygenated blood back to the heart, your heart has to work hard to help pump the fluid upwards and against gravity. When you are upside down, you reverse the blood flow in your body and it encourages venous return – the return of blood flow back to the heart. As a result, your heart doesn’t have to work as hard.

2. Helps your lymphatic system

In a similar way, inversions in yoga encourages the flow of lymph back to the heart. Your lymphatic system is a key part of your immune system. It’s like a big drainage system in your body, collecting extra lymph from body tissues and helping to fight infection. However, the lymph system relies on movement and pressure to move the lymph fluid. Inversions help encourage the flow of lymph back to the heart.

3. Energizes you and builds confidence

This reason is less biological and more psychological. When you hit a handstand for the first time, there’s no other feeling like it. It’s energizing and makes you feel confident.

4. Improves your balance

Inversions add another dimension to balance training. It also forces you to learn to sense your body in space in a different way (proprioception). For me, I have a really hard time sense up from down, left from right when I’m upside-down. Inversions help me create better body awareness.

5. Builds core strength

It seems like everything builds core strength these days but inversions in yoga really do. When we stand, we can get away with being lazy in our posture and let our core sag. You can’t really do that when you’re upside-down and you have to engage your core in order to stay upright.

6. Forces you to focus

It’s really hard not to focus when you are trying to balance your body while upside-down.

7. Releases your ego and helps you practice non-attachment

Because inversions are hard and humbling and tough, it’s a great way to practice non-attachment. It’s not about nailing the pose or doing some complicated variation of the pose. It’s about being in the moment and knowing that you can’t just muscle your way upside-down. I mean, you could but it’s wouldn’t be the best thing for you physically or mentally.

8. Provides a new perspective

Literally, flipping yourself on your head provides you with a new physical perspective that often bleeds into your every day life. Combined with #7, you can start to see things a bit more clearly and your priorities become clear.

 

 

 

 

Calisthenics Leg Workout

calisthenics leg workout

Briefing


 

Main Goal Leg Workout
Workout Type Strength & HypertrophyTraining
Training Level Beginner/Intermediate
Days per Week 2-3
Time Required 30-45 minutes

 

Equipment


[products ids=”1430,1417″]

Infographic


 

ab assault calisthenics workout

Bodyweight Abdominal Assault Workout

ab assault calisthenics workout

Briefing:

Main Goal Cardio, Fat Loss, Ab Training
Workout Type Abs
Training Level Beginner/Intermediate
Days per Week 3
Time Required 30-60 minutes
Equipment Jump Rope, Fitness Mat

 

 

Even though you may have a low body fat, you don’t have decent six pack abs. Why?

It’s simple: The muscle won’t grow if it doesn’t need to. You have to push it to the limit.

The solution for this is simple: Consistency and Variation.

“Consistent Action Creates Consistent Results”

And this why you must work on your abs every single day and even harder than you’re used to. Focusing on every movement.

If the only way you’re getting your ab training in is at the end of your workouts for 10 minutes, that’s not enough.

The core is the most important muscle group. That’s why it has that name.

It’s a fundamental supporter for every lift.

In every exercise or movement you do, you engage your abdominals. Which is why you need to be dedicating at least one full day just like you would for any other muscle group.

One full day of training just for your abdominals.

And don’t forget to include all angles and different approaches to your ab workouts. Do them on the ground, hanging, high intensity/high repetitions, isometrically, etc.

 

 

Use your imagination and be Creative.

Your training doesn’t have to be boring and repetitive.

There are endless awesome abdominal exercises you can do with only your bodyweight.

Why do you keep doing the same ones every week?

Have some fun and mix things up!   Don’t let your body adapt to your workouts.

Don’t let it know what’s coming and try out this week’s six pack abs workout!

But don’t forget:

The number one factor for having visible six-pack abs is still what happens in the kitchen.

Varied and hardcore workouts may give you super strong abdominals, but they’ll be safely covered behind a nice wall of fat.

So if you want to show off your hard earned abs, make sure you have a good diet and an overall healthy and unstressful lifestyle.

Infographic

ab assault calisthenics workout

 

Kettlebell & Mountain Climber Super Set

kettlebell super set

Briefing:

Main Goal Hypertrophy, Resistance
Workout Type HIIT
Training Level Beginner/Intermediate
Days per Week 3
Time Required 30-60 minutes
Equipment Kettlebell

 

Infographic

kettlebell super set

 

Calisthenics Full Body Workout

Briefing

Main GoalHypertrophy, Resistance
Workout TypeFull Body Workout
Training LevelBeginner/Intermediate
Days per Week3
Time Required30-60 minutes

If you’re planning on following a calisthenics workout program, you should be prepared for full body workouts.
Most bodybuilding workouts typically focus on isolation exercises, working one specific muscle region per day.

With calisthenics and body weight workouts, that’s impossible to do. Most calisthenics exercises are compound exercises, which means that they target several muscle groups at the same time.

For example: A chin-up targets your back, shoulders and biceps. While dumbbell curls only target the bicep.

The Benefits of Full Body Workouts

Full Body Bodyweight Workouts composed of only compound movements bring many benefits such as:

They’re a more natural form of training

If you’re a beginner, it’s normal that you have some form of muscular imbalances, the most common being the dominant arm being much stronger than the other. It may also happen if you’ve been training for a few months or years using only isolation exercises using poor form following bad routines. In order to keep this from happening, committing to full body workout routines is one of the best things you can do. This will make it very hard for you to have muscular imbalances because you’ll to work all the targeted muscles with the same intensity  

They Save Time

Full Body Workout routines are typically split in 3 days during the week. For Example: Monday, Wednesday and Friday.  The rest days in between are essential so that your muscles have time to recover and grow from the though workout you just gave them.

This means that you have two/three free days for your other daily tasks or cardio sessions.

With isolation routines you usually have to workout at least 5 days a week so that you can target all the desired muscles in your body and maintain proper muscle balance.

Workout “Skipability”

This can be both a negative and a positive point.

In one hand, full body workouts are great for a busy person because if you have no other choice than to skip a workout, there’s no harm in skipping it  and sometimes it’s even beneficial to add an extra rest day. Unlike isolation based workouts where it’s crucial that you complete every workout of the week otherwise you risk having muscular imbalances.

But in the other and, this workout “skipability” may lead to laziness and it’ll give you extra excuses to skip a workout .

Faster Workouts

Compound exercises can be super intense. You’ll be training so many parts of your body in such a low time interval that you’ll be completely wrecked in no time.  And with the increased  heart rate and intensity and some super sets in between, your workouts will also be a form of cardio, saving you loads of time.

Now that I’ve convinced you to start doing full body workouts, here’s one battle-tested calisthenics full body workout you should try today.

Equipment

The Workout

The workout starts with leg raises, which are one the best movements you can do to grow your abs. But they may be difficult for a beginner, so if you can’t do at least 10 reps comfortably, you should do knee raises instead (they’re the same as leg raises but with your knees bent).

I suggest doing them in the beginning of the workout because your arms will be fresh and you’ll heat up your core which will be essential for the rest of the workout.

Next up we have most of the essential calisthenics compound exercises:

  • Dips for your triceps
  • Pull-ups for your back
  • Pushups for your chest
  • Decline pushups for your shoulders ( The higher the angle, the more it works your shoulders)
  • Squats for your legs (you should add some weight, if they’re too easy for you)

Do 10 repetitions of each exercise for 4 cycles with 60 seconds rest in-between.

Do not rush, and remember to maintain good form on all movements. Quality over quantity.

Good Luck!

bodyweight calisthenics full body workout

Recommended Supplementation

1. Whey protein

Whey protein is the first thing you need to consider supplementing when you start bodybuilding or any other demanding physical activity. It is a quick and convenient way for everyone who wants to eat (drink) some quality calories and reach daily protein needs. Because whey is a complete protein and also high in branched-chain amino acids, it will aid recovery from exercise and improve your immune system.

2. Fish Oil

Fish oil is a miracle supplement as it promotes muscle growth, fat loss, improves mood, reduces high blood pressure and triglycerides at the same time. The most responsible component for these benefits is the alpha-linolenic acid (Omega- 3) found in fish oil. Omega 3 contains the two fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are acids that cannot be synthesized by our body and need to be taken as a supplement or with the food. When buying fish oil, seek for a brand that delivers at least 1.8-2g of EPA and DHA with the daily dose.

3. Creatine

Creatine is one of the most studied bodybuilding supplements for the last 20 years or so. It’s a supplement that works without a doubt. It gives you more strength and energy during intense exercise and increases muscle mass. You consume creatine when you eat red meat, but that’s in very low doses – around 3-5 grams per 2 lbs of red meat. There are a few types of creatine on the market, but nothing beats the good old creatine monohydrate. When taking creatine you would want to start with 5-10 grams a day (depending on your weight), divided into two doses.

4. CLA

If you’re looking to reduce your body fat, the idea of purchasing CLA may have already crossed your mind.

CLA reduces body fat by increasing basal metabolic rates. In other words, it helps the body convert food more efficiently into energy.

5. L-Carnitine

L-carnitine is an amino acid and its job is to transfer long-chain fatty acids, such as triglycerides into mitochondria, where they may be oxidized and used for energy production, meaning that glycogen is spared during exercise. In other words – you burn fat while your energy and strength levels stay increased. A good start is to take 2 grams of L-carnitine a day divided into two 1-gram doses, one of which, will be taken before an intense workout.

Looking for an ab workout? Try our new ab wheel and start doing the ab wheel routine!

Calisthenics Beginner Abs Workout

best workout supplement build muscle

 

Most people only work on their core for 5-10 minutes at the end of their regular workout. Which usually consists of a few sets of crunches followed by 3-4 minutes of the plank.

This type of routine might be enough for core strength maintenance, but if you want to build some serious six-pack abs, that routine is not enough.

First, as you should already know, abs are made in the kitchen. It doesn’t matter how much you work on your abs, how many different types of ab exercises you do. If your body fat isn’t low enough, your abs will never show.

So make sure you follow a strict diet and do regular cardio exercise, before even thinking about your ab workouts.

Working your core will not help you burn that stubborn belly fat of yours, but it will help you carve that perfect ab look, improving your core (which is one of the key elements to practice calisthenics) and strengthen your lower back thus helping support your spine.

While one of the key aspects in building a decent six-pack is consistency (consistency in your diet, and consistency in your training), variation and is also key. As good old Schwarzenegger says, you have to keep shocking the muscle.

For more information on how you can finally get six-pack abs, check out our guide.

The Workout

Main Goal Ab Training
Workout Type Hypertrophy
Training Level Beginner/Intermediate
Days per Week 7 days
Time Required 15-20 minutes
Equipment (Amazon) Fitness Mat
Equipment (Ebay) Fitness Mat

 

Today’s workout is all about abs.

All you need is your body and any comfortable surface to lay on like the typical fitness mat.

Our ab workouts usually consist of mostly hanging exercises (like hanging leg-raises, windshield wipers, …) due to their increased difficulty and efficiency. But today we’re focusing only on ground movements which are perfect to execute when traveling, when you don’t have access to any equipment, or if you can’t do hanging exercises yet.

Good Luck!

Infographic

best calisthenics ab workout

Ab Wheel Workout – 5 Steps To Ab Wheel Mastery

ab wheel mastery workout ab wheel progression

 

Workout Summary

 

Main Goal Ab Training
Workout Type Hypertrophy
Training Level Beginner/Intermediate
Days per Week 3-4
Time Required 15-20 minutes

 

I usually do most my ab exercises hanging from the bar because I’ve found to be much more effective for me than any other type of exercise done on the ground.

Except for one.

Ab Rollouts with an ab wheel.

This exercises will completely destroy your abs if you’re not used to it. And the only calisthenics equipment you need is a simple ab wheel.

It’s a great exercise if you can’t do any hanging exercise on the bar yet or simply want to change things up a little. And if you think the regular version is hard, wait until you try the standing ab rollout.

It doesn’t matter in what fitness level you are at the moment, follow this routine and you’ll give yours abs the workout of their life.

You can get a cheap ab wheel from amazon or from our store.

 

Equipment


 

[products ids=”1360″]

If you can’t do an ab rollout yet, start by working on your plank and then progressing over to the one arm one leg plank.

Here’s how you can perform an ab rollout:

  1. Hold the Ab Wheel with both hands and kneel on the floor.
  2. Now place the ab wheel on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position.
  3. Slowly roll the ab wheel straight forward, stretching your body into a straight position. Go down as far as you can without touching the floor with your body. Breathe in during this portion of the movement.
  4. After a pause at the stretched position, start pulling yourself back to the starting position as you breathe out.
  5. Go slowly and keep your abs tight at all times.

 

 

Resources:

 

 

Workout Infographic

 

handstand infographic tutorial

Road To The Human Flag

calisthenics human flag progression workout

 

Learn how you can master of the most incredible calisthenics movements: The Human Flag.

Note: Before you even try to learn the human flag, it’s important to keep in mind that it is a must that you have a high strength-to-mass ratio. If you don’t have enough strength-to-mass ratio, it is advised to master other easier calisthenics moves first. You can find other skills in the workouts section of the website or get Overcoming Gravity which explains all calisthenics moves and progressions thoroughly.

 

 

If you feel confident and strong enough enough to start practicing the flag, follow this progression:

Workout Summary

 

Main Goal Master the Human Flag
Workout Type Skill Training
Training Level Advanced
Days per Week 3-4
Time Required 15-20 minutes

 

How to Do a Human Flag

 

  1. Grab an overhead bar with one hand and a vertical bar with the other. Keep your arms straight as you lift your feet off the ground to 45-degrees.
  2. Grab the poles and kick your legs up into the air, tucking your knees in close to your body.
  3. Start in the chamber hold position, then slowly straighten your legs.
  4. Bent Knee Flag From the vertical flag position, slowly lower your hips, with one or both knees bent.
  5. Start from the vertical flag position, then slowly lower yourself until you are completely perpendicular to the poles.

 

Be patient with this routine. It’s important that you give your muscles enough time to recover and most importantly be patient with yourself. This exercise may take several months to master, depending on your current fitness level.

One exercise that helped me master the flag was the windshield wiper on the  home pull-up bar. It’s one the best ways to improve your core and oblique strength, just make sure you warm up properly because there’s a high chance of tearing your oblique muscles with this exercise. Good luck!

 

 

Resources:

Infographic

 

calisthenics human flag progression workout

High Intensity Fat Burner Workout

calisthenics fat burner workout

 

 

Main Goal Burn Fat
Workout Type Weight Loss – Full Body
Training Level Beginner
Days per Week 3-4
Time Required 15-20 minutes
Equipment Pushup Bars

 

Workout Description


 

 

If your goal is to lose weight these 2 things should be your priority:

Simple, right?

Losing weight is a simple maths equation:

You need to burn more calories than you consume each day. 

But we all know that already, let’s get to our workout:

 

This workout is made for those that are tired of doing boring cardio routines, tired of jogging for hours or enduring those long spinning lessons.

With this workout all you need is your body!

It’s one of my favorite HIIT (High Intensity Interval Training) Circuit:

HIIT workouts use short bursts of very intense activity to bump up your metabolism, burn fat, and even build lean muscle to some extent.

It’s the perfect cardio workout to do when you’re travelling or when you simply don’t have access to a gym.

The Exercises

Squats 10 Reps
Pushups 10 Reps
Mountain Climbers 10 Reps
Tricep Dips 10 Reps
Punching Sit Ups 10 Reps
Jumping Lunges 10 Reps
Side Plank Crunches 10 Reps
Leg Raises 10 Reps
Bycicle Crunches 10 Reps

Repeat 5 Times. 

1 Minute Rest Between Rounds

 

Recommended Supplementation


1. Whey protein

Whey protein is the first thing you need to consider supplementing when you start bodybuilding or any other demanding physical activity. It is a quick and convenient way for everyone who wants to eat (drink) some quality calories and reach daily protein needs. Because whey is a complete protein and also high in branched-chain amino acids, it will aid recovery from exercise and improve your immune system.

2. Fish Oil

Fish oil is a miracle supplement as it promotes muscle growth, fat loss, improves mood, reduces high blood pressure and triglycerides at the same time. The most responsible component for these benefits is the alpha-linolenic acid (Omega- 3) found in fish oil. Omega 3 contains the two fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are acids that cannot be synthesized by our body and need to be taken as a supplement or with the food. When buying fish oil, seek for a brand that delivers at least 1.8-2g of EPA and DHA with the daily dose.

3. Creatine

Creatine is one of the most studied bodybuilding supplements for the last 20 years or so. It’s a supplement that works without a doubt. It gives you more strength and energy during intense exercise and increases muscle mass. You consume creatine when you eat red meat, but that’s in very low doses – around 3-5 grams per 2 lbs of red meat. There are a few types of creatine on the market, but nothing beats the good old creatine monohydrate. When taking creatine you would want to start with 5-10 grams a day (depending on your weight), divided into two doses.

4. CLA

If you’re looking to reduce your body fat, the idea of purchasing CLA may have already crossed your mind.

CLA reduces body fat by increasing basal metabolic rates. In other words, it helps the body convert food more efficiently into energy.

5. L-Carnitine

L-carnitine is an amino acid and its job is to transfer long-chain fatty acids, such as triglycerides into mitochondria, where they may be oxidized and used for energy production, meaning that glycogen is spared during exercise. In other words – you burn fat while your energy and strength levels stay increased. A good start is to take 2 grams of L-carnitine a day divided into two 1-gram doses, one of which, will be taken before an intense workout.

The Infographic

calisthenics fat burner workout