For the last 30 days, I trained like a gymnast. As a calisthenics athlete, I went in thinking it would be an easy challenge as I was already familiar with bodyweight workouts. However, little did I know my ego was about to take a big hit! The deep range of motion and flexibility training was super challenging but in the end, it was worth it as my results were impressive. Enjoy the video!
Having you been wanting to get into shape? Heres my calisthenics workout program that'll get you shredded in 12 weeks:
brandonwilliam.podia.com/cali...
Gymnastics 30 day program I followed in this video.
⁃ Do not sacrifice form for additional reps
⁃ Increased strength comes from going until muscle failure
⁃ Deep Stretching has to be part of the program to develop long lean, dense muscle
⁃ We will use your bodyweight to build a proportionate build with the upper body V shape
⁃ The handstand is the fundamental skill that applies to all 6 men's events
Pushing exercises:
Planche push ups
Hand stand push-ups
Dips
Wrist support push ups
Pulling exercises:
Chest to bar pull ups
Wide grip
Narrow grip
Over grip
Under grip
Behind the head
Leg lift variations
Rope climb
Basic skills:
Handstand shrugs against the wall
Press handstand variations
Tap swings on each event
Circles on the mushroom
Active flex Stretches:
Pike circle through
Straddle tick tock
Bridge rocks against the wall
R, L, M splits with slider.
Each exercise 10 reps, 9,8,7,6,5,4,3,2,1 (55 total reps) with 20-second rest intervals until you can do all reps without compromising form. Out of this list of exercises for each section pick 2-3 to do the pyramid for.
Two days on alternating between pushing and pulling exercises. Stretch on the third day which is also rest day.
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