Want To Learn The Top Bodyweight Training Program?

Bronson Tang — Tue, 27 Jan 2015 11:51:27 +0000

Bodyweight training has been steadily gaining traction over the last decade.

There is really no difference between bodyweight training and calisthenics.

They are identical with the only difference being in the name, bodyweight training versus calisthenics.

See the comparison chart below between bodyweight training, calisthenics & street workout.

Six W's	Bodyweight Exercises	Calisthenics	Street Workout
Who Does it?	Everyone, all ages, sexes, races, creeds, religions, socioeconomic classes.	Everyone, all ages, sexes, races, creeds, religions, socioeconomic classes.	Everyone, all ages, sexes, races, creeds, religions, socioeconomic classes.
What is it?	A form of exercise consisting of a variety of exercises, generally without using equipment or apparatus using one's own bodyweight.	A form of exercise consisting of a variety of exercises, generally without using equipment or apparatus using one's own bodyweight.	A form of exercise consisting of a variety of exercises, generally without using equipment or apparatus using one's own bodyweight.
When does it take place?	Whenever you want. During any time of the day, any day of the week.	Whenever you want. During any time of the day, any day of the week.	Whenever you want. During any time of the day, any day of the week.
Where does it take place?	Wherever you want. Any place. You can practice and do it anywhere.	Wherever you want. Any place. You can practice and do it anywhere.	Wherever you want. Any place. You can practice and do it anywhere. Typically done on a bar or at a park.
Why does it happen?	To promote a healthy living and socializing and a desirable physique. To establish a healthier state of mind.[3] As an inexpensive alternative to a regular gym. Used to improve the cardio vascular system.	To promote a healthy living and socializing and a desirable physique. To establish a healthier state of mind.[3] As an inexpensive alternative to a regular gym. Used to improve the cardio vascular system.	To promote a healthy living and socializing and a desirable physique. To establish a healthier state of mind.[3] As an inexpensive alternative to a regular gym. Used to improve the cardio vascular system.
How does it happen?	The practitioner's own weight provides the resistance for the movement.	The practitioner's own weight provides the resistance for the movement.	The practitioner's own weight provides the resistance for the movement.

Finding the ideal bodyweight training program sometimes presents a challenge.

How does one make sense of what is hype versus what truly is the real deal?

Well for starters, it helps if you stick to the basics. There are really 7 basic moves in general.

The 7 Basics:

Push ups
Pull ups
Dips
Abdominal
Squats
Lunges
Sprints (Cardiovascular): High Intensity Interval Training (H.I.I.T.)

As you progress through the 7 basic movements, you can begin to do varying degrees of them. By and far being creative is an essential part to bodyweight training.

1) Push Ups

Corey Hall has a great YouTube channel. The guy really knows his stuff. This video covers everything from how to do a standard push up and the right technique to a fantastic chest routine. You can also check his website out at http://www.coreyhallfitness.com/

Level: Beginner-Intermediate (Time: 7:10 min)

Level: Advanced (Time: 10:00 min)

2) Pull Ups

Strength Project is another great YouTube channel that has a ton of great videos. they also have a website you can check them out at http://www.strengthproject.com/

Level: Beginner (Time: 3:07 min)

Level: Beginner/Advanced (Time: 2:31 min)

3) Dips

For this particular exercise I have chosen two different videos from Baristi Workout (Beginner) and the other from Calisthenics & Weight Training (Advanced)

Level: Beginner (Time: 1:59 min)

Level: Advanced (Time: 2:12 min)

4) Abdominal

Who better to learn from the Frank Medrano, he is one of foremost calisthenic experts.

First routine:

30 Seconds Plank Right Arm off Ground
15 Reps Right Leg Knee Tucks
30 Seconds Plank Left Arm off Ground
15 Reps Left Leg Knee Tucks
30 Seconds Plank Hold Right Side
30 Seconds Plank Hold Left Side
30 Seconds Plank Hold
15 Reps Crunch Knee Raises
15 Reps Side Crunch Right Side
15 Reps Side Crunch Left Side
15 Reps Leg Lift

Level: Beginner-Intermediate (Time: 2:23 min)

Second routine:

30 Second Mountain Climbers
15 Double Crunches
30 Second Mountain Climbers
15 Double tap Twist Crunch One Side
30 Second Mountain Climbers
15 Double tap Twist Crunch Opposite Side
30 Second Mountain Climbers
15 Seated Knee Tucks
30 Second Mountain Climbers
100 Flutter Kicks
30 Second Mountain Climbers
30 Second Crunch Hold

(Time: 2:40 min)

Here’s a second abdominal routine, I like to mix up the routines and movements, doing a total of 12-15 sets (12-15 exercises) this routine only has 9 exercises, but you could add 3 more if you like:

30 Crunches
20 Bicycle Crunches
20 Sky Touches
30 Second Rest
20 Crunches
10 Single Leg Toe Touches (Each leg)
10 Single Leg Crunch (Each leg)
30 Second Rest
30 Crunches
15 Oblique Toe Touches (Each side)
30 Second Leg Flutters

(Time: 5:17 min)

Intermediate Abdominal Routine

10 Sky Touchers
10 Single Knee Crunches (Left Side)
10 Single Leg Toe Touches (Left Side)
10 Single Knee Crunches (Right Side)
10 Single Leg Toe Touches (Right Side)
10 Crunches
10 Rainbows
10 Knee to Elbow Crunch (Left Side)
10 Knee to Elbow Crunch (Right Side)
10 Side Toe Touches (Left Side)
10 Side Crunches (Left Side)
10 Side Toe Touches (Right Side)
10 Side Crunches (Right Side)
20 second hold Plank

(Time: 4:21 min)

5) Squats

Al Kavadlo is a leading Calisthenics and Bodyweight exercise experts. This is probably one of the best videos on this subject being the most advanced calisthenic squats. He covers beginner to more advanced moves. Here is his YouTube channel

Level: Beginner – Advanced (Time: 1:38 min)

For those of you Beginners out there, here is a really well done video on Leg Squats from calisthenicsVs.age

Level: Beginner (Time: 4:04 min)

6) Lunges

Calisthenics & Weight Training has a great video that I personally gleaned some jewels from and incorporated into my own leg workout.

Level: Beginner to Advanced (Time: 3:58 min)

7) Sprints

This is an excellent video on sprinting and Charlie Francis, an Olympic training coach, that passed away in 2010.

(Time: 4:44 min)

For more videos on applying the techniques by Charlie Francis, here is Bert Hill NFL Coach applying the Charlie Francis system to the Detroit Lions

(Time: 11:26 min)

The exercises above were from a past post I did on the top calisthenic exercises.
Sometimes repetition is helpful especially for all those that did not get the opportunity to check out that previous article.

A successful bodyweight training program begins with the fundamentals.

As stated before there are 7 basic fundamental exercises:

Push ups
Pull ups
Dips
Abdominal
Squats
Lunges
Sprints (Cardiovascular): High Intensity Interval Training (H.I.I.T.)

With time you can begin to change up the exercises and get a little bit more creative.

I would suggest, that you stick with a routine, any routine until you can at least do 15-20 clean reps of any of the above mentioned basics.

In other words, don’t move on until you can do 15-20 clean regular push ups or pull ups.

Time, persistence, patience, commitment, consistency, intensity and a variety will help you as you begin your program.

bodyweight training program – Home of the Art and Science of Calisthenics

Want To Learn The Top Bodyweight Training Program?