Why & What is it?

Bodyweight exercises are good old fashioned Calisthenics.

Essentially, bodyweight exercises is using your own body weight to do strength training without the use of any equipment.

Many ask, so what is the difference between Calisthenics and bodyweight training?

The answer, there is none.

They are one in the same.

It’s like asking what is the difference between H2O and water?

The names may be different but they are synonymous.

Just in case you don’t trust me, let’s do a quick search and see what we find and compare the two.

Source: Wikipedia

Bodyweight exercises are strength training exercises that do not require free weights; the practitioner’s own weight provides the resistance for the movement. Movements such as the push-up, the pull-up, and the sit-up are some of the most common body weight exercises.

Calisthenics are a form of exercise consisting of a variety of exercises, often rhythmical movements, generally without using equipment or apparatus. They are intended to increase body strength and flexibility with movements such as bending, jumping, swinging, twisting or kicking, using only one’s body weight for resistance.

Sounds relatively similar.

But let’s take a look at the list of common exercises. I want to preface first by saying that in Wikipedia, its lists 22 exercises for body weight training and 11 for Calisthenics. The difference in quantity exercises listed on their website is not a reflection that certain movements only exist in one and not the other. That is a logical fallacy.

What can we determine from this comparison matrix?

That, for the most part, the same freaking movements exist in both, notwithstanding the quantity, which could have more to do, with someone was just dang lazy when it came to listing common exercises as it pertains to those in Calisthenics.

In conclusion, body weight exercises/training and Calisthenics are virtually the same thing, they are synonyms for strength training using your own body weight and no or very little equipment.

Early in 2005 I had injured my collar bone just slightly while training in Brazilian jiu-jitsu. After the injury I never thought I would be able to do pull ups again.

It wasn’t until a friend of mine told me about Rolfing that my life changed and my Calisthenic journey began.

For those of you thinking about giving Calisthenics a try, below are ten things that happen:

1) You will find out just how tough managing to do pull ups, push ups, and dips really can be. Not all Calisthenic movements require pull ups, push ups and dips however they are the cornerstone and building blocks, along with several others. When you first start out it’s tempting to want to begin initially like the pros. Baby steps. Work on stretching and warming up before and after every workout. And think like a turtle slow and methodical. Take your time. It’s been only four months  and I am already seeing huge changes that I otherwise never had with conventional weight lifting.

2. YouTube will be your best friend. It is amazing how engulfed I have become in watching all the Calisthenic “Superstars” from Frank Medrano to Hannibal for King to Lazar Novovic. You can get addicted to the gluttony of videos. There is so many great videos out there that I got consumed. It was definitely like I was attending, Calisthenics 101. I just had to keep reminding myself that all these guys started out from scratch just like me, so if they can get to where they are, so can I. It will just take time.

3. You may be the odd one at the gym or out and about. It’s truly amazing how good old fashion pull ups, push ups, dips, and the multitude of Calisthenic movements that have been around forever seem almost from another planet for example when you are at the gym. I recently canceled my gym membership, because, there simple wasn’t enough decent space to practice Calisthenics. All the open space was taken up my machines and barbells and dumbbells. The funny thing, I actually have more space to practice at home than I did at the gym. In addition, I noticed that I never really used any of the perks that my gym offered like the plethora of machines. i never touched any of them, just the pull up bar, dips, and plyo-box, and the occasion kettle balls. You can actually create a better gym for Calisthenics at home.

4. You will be sore and not know why. Calisthenics is incredibly underestimated, and really not given the respect it deserves. I became so accustomed to thinking that muscle soreness only came from lifting weights or working out on machines. Not true. With Calisthenics, you will workout, and not feel like you really worked out, because you are doing such basic moves, but low and behold, you are sore. Trust me. Doing push ups or pull ups or leg lifts for one set does not count. Try doing 12-15 sets of 15-20 reps. You will be sore.

5. Be an evangelist.  As you progress in your training, day after day, and week after week, your enthusiasm also increases. And before you know it you have become a full fledged fan who wants to share with anyone who will listen the benefits of lifting and working out with your own body-weight, no gym required. I often find myself stepping up on to my proverbial soap box to share with some unsuspecting person(s) the unlimited benefits of Calisthenics.

6. Creativity. It’s inevitable that you will begin to be more creative with your workouts. With each movement you do you are going to want to switch it up to avoid your body getting used to any one exercise and as such your muscle and body do not grow.  Believe it or not there are hundreds of ways just to do a push up. As you continue training, you will find out that you become more ingenious in varying up the standard ways of doing most exercises with a more uncommon method. One that is sure to really increase your overall growth and have fun in the process.

7. Forget legs. Forget Lower body. It’s really easy to just focus on the more popular movements and neglect one of the building blocks of the body, which is the lower body. Many of the more popular exercises focus primarily on the upper body. But don’t let that discourage you from working out on the lower body. I grew up thinking that you need to lift weights or work out on heavy leg machines in order t get a muscular lower body. That is not the case. Try doing one legged pistol squats or a one legged hamstring bridge. I guarantee not only will you feel some soreness but you legs and lower body will grow far greater than you can imagine.

8. Lose track of time. I often find that I lose track of time when it comes to my workouts. Part and parcel from it just being really fun. The movements, albeit, simplistic in nature, take a lot of focus and concentration. Because your body is your gym, you tend to find that you focus on technique and form. With Calisthenics, slow is better. Quality versus quantity. And as such time just files by. As the saying goes, we tend to lose track of time when we are having fun.

9.  Not rest enough.  Rest is paramount, not just sleep and but recovery between sets. In the beginning I wanted to go from one exercise to another, and I completely forgot to give my body the occasional rest break. That was not a smart thing on my part. Now if I am doing split workout routines, where I workout multiple body parts, like chest and back. I will do one set of standard width pull ups (back) and than one set of close grip push ups (chest), wait 30 seconds, and repeat with a varied movement like reverse grip pull ups and wide grip push ups, than I rest again for 30 seconds. I noticed that this significantly helps my recovery for the next series of movements.

10. Weight & Machine Withdrawals. I have been weightlifting for nearly 20 years so it’s only natural that, because of habit, I have, what I like to call barbell withdrawal. I was so accustomed to believing that I needed to lift some piece of metal or iron in order to qualify as strength training. That is absolutely ridiculous. Now I take pride in knowing that I can workout anywhere and anytime. No gym required. As long as I can find some floor or chair I am pretty much good to go.

Well there you have it. Ten Things That Will Happen as you embark on your Calisthenic journey. You may not experience all ten, and it really doesn’t matter if you do or don’t. In fact, you may come up with your own ten things that happen to you that are completely different. The important thing, is to just begin, and stick with it. Trust me, you will love it.

     1: Be Proactive

     2: Begin with the End in Mind

     3: Put First Things First

     4: Think Win-Win

     5: Seek First to Understand, Then to be Understood

    6:  Synergize

    7:  Sharpen the Saw

So how does this apply to Calisthenics?

Well I decided to try to apply these 7 pearls of wisdom to the world of Calisthenics Training with the intention of providing a better frame of reference. It is my hope that by applying these practical success principles from the Business/Self Help world, the domain of health and fitness especially Calisthenics will positively benefit as well.

Habit 1: Be Proactive

Being proactive really means taking initiative. It’s about being action oriented in everything you do, especially with regards to your workout routine, nutrition and sleep.

If you want C.A.N.I. (Constant And Never-ending Improvement) you have to go after it and get it. (For a moment I felt like Rocky Balboa giving a lecture to his son)

All kidding aside, when you take action in your life towards the attainment of your goals, an interesting thing begins to happen. You develop momentum like a snowball on top of a mountain peak.

As the snowball ascends down the mountain it gains speed (aka momentum) and gets bigger with each gyration and spin.

You too will gain momentum as each day passes as you complete your workouts, eat right and sleep. Each day builds upon the next.

Habit 2: Begin With the End in Mind

This habit is all about focusing on what is important to you. What matters most to you? What drives you? This is really about self-discovery. In terms of working out, it’s really about what is your driver? Only you know the answer to this question. It’s the reason you workout even when you sometimes don’t feel like it.

When you know your why the hows become a whole lot easier. This habit is all about introspection. It’s about getting to know what you really love and the fuel the keeps the fire stoked.

Habit 3: Put First Things First

Prioritization. It’s really that simple. Probably one of the best images on this came from Covey himself.

It’s called his Time Management Matrix.

This is great little tool for asking yourself is this something I need to be doing now?

On the left side is labeled Important versus Not Important and on the top it’s labeled Urgent versus Not Urgent.

Next time you find yourself in a dilemma as to whether or not you “should” do this or that run it against this handy dandy matrix. It will squash any doubts you had about whether or not to do whatever you were in a pickle deciding what to do.

Here’s a nice formula to remember :

Urgent  + Important = ACT

Urgent  + Not Important = DELEGATE

Not Urgent  + Important =  PLAN

Not Urgent  +  Not Important = ACT

Habit 4: Think Win-Win

When you think win win, you are considering all those that may be directly and indirectly affected by your action(s).

This habit is about looking for the advantage for all involved.

Think Win Win, really means, asking yourself, how is what I am doing contributing to the greater good.

Some of you may be thinking, it’s just working out, come on, do we have to be so serious?

It’s not about being serious, it’s about, thinking about more than just yourself. it’s about thinking about your family & friends, your community, etc. and how they too can be positively impacted and benefit from your actions.

The Native Americans Iroquois have a what is called, Great Law of the Iroquois – which holds appropriate to think seven generations ahead (about 140 years into the future) and decide whether the decisions they make today would benefit their children seven generations into the future.

Now that is thinking win win.

Here is a great diagram that really shows all those that can be directly and indirectly by your influence.

Habit 5: Seek First to Understand, Then to be Understood

Knowledge is very important, yet knowledge without action is useless. How many people do you know that “know what to do, they just don’t do what they know.”

There are a lot of smart people in the world just barely surviving.

Why is that?

I think it goes back to this concept of seeking to first understand the other and their point(s) of interest and view(s).

With exercise it is the same thing.

The great and late speaker and writer, Zig Ziglar, once said, “You can get everything in life you want if you will just help enough other people get what they want.”

And what do most people crave?

Attention and the chance to for someone to just listen.

In your training, no man nor woman is an island. We need the help and support of others. It’s through our constant and never-ending attention to others that we too benefit.

Habit 6:  Synergy

This is good old fashion teamwork. Working together to build, create, construct, produce something that alone would have been virtually impossible.

Yet in the company of others, something great happens.

The formation of a “mastermind”, thus the phrase, mastermind group.

When we come together, we create a MASTER mind. A mind greater than the sum of its parts.

This is the real definition of genius.

And why sports such as CrossFit and Street Workouts have been so popular.

They are collaborative group endeavors.

Synergy is just that, the coming together of like minded people to create something much greater than themselves.

Habit 7:  Sharpen the Saw

 This is what i like to call, your own private down-time. This is why men create man caves and people love to meditate. It’s the reason we like to unwind. Like a battery that is on its last charge or a car on it’s last gallon of gas. We all need to re-charge and re-fuel. For some it’s watching a movie and for others it’s working out.

Sharpening the saw, is time for you, to re-collect and re-gather your thoughts.

Each of us knows what it is that recharges us.

For me it’s working out. Its my own private re-charging station.

After a great workout, I feel re-vitalized, renewed, refreshed.

We all have to do this step. it is essential to our own well being and sanity.

In conclusion, I have shared my own take on the wise and profound wisdom of Stephen R. Covey. I hope it benefits you as much as it has me, and that you can begin applying the 7 habits not only to working out but to all aspects of your life.