The exercise is focused on triceps, although chest, core and shoulders are also involved. Video demonstration (excerpt from ‘Exercise Library: Push-Ups / Close Grip’ by Darebee) How to and step by step instructions: Get down on all fours. Place hands forming a diamond with thumb and indicator fingers. Straighten arms and legs. Lower the body, […]
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The Close Grip Body Row exercise is great for strengthening the back muscles. It serves as a preparation for the pull up. Video demonstration (excerpt from ‘Close grip inverted rows’ by George Decker) How to and step by step instructions: Hold the bar with both hands, palms facing forward, close to each other. Move your […]
The X-Band Walk is a lateral walk where an elastic band is used to challenge the leg muscles. Video demonstration (excerpt from ‘X Band Walks’ by Forma Gym) How to and step by step instructions: Step the elastic band with both feet, shoulder-width apart. Cross the band end points, so that one hand holds the […]
The Decline Push Up is a Push Up variant that puts additional effort on shoulders and biceps. Feet are placed on an elevated position, as if declining towards your head. Video demonstration (excerpt from ‘Decline Push-Up’ by Kevin Harvey) How to and step by step instructions: Set in a push-up position, placing your feet over […]
Variant of the L Sit where legs shuffle from left to right and back, and pass over an object so that they must raise above the horizontal. Video demonstration (excerpt from ‘L Sit Lift Overs’ by Marcus Filly) How to and step by step instructions: Place hands on the parallettes, shoulders activated and pressed down. […]
The Weighted Body Row is a harder variation of the Body Row. It is great for strengthening the back muscles. Video demonstration (excerpt from ‘Bodyweight Row Tutorial | Starting Calisthenics’ by Tom Merrick) How to and step by step instructions: Put a weighted vest, or just a backpack with a few kilos inside. Hold the […]
Exercise is great for the shoulders, and a preparation for L Sit. Video demonstration (excerpt from ‘Calisthenics L Sit Progression | Full Tutorial For Beginners’ by Minus The Gym) How to and step by step instructions: Sit on the floor, legs straight and feet together. Put your hands on the floor, near the hips. Press […]
The exercise is a mix of the Push Up with the Mountain Climber. It brings a strong dynamic to the regular push up and forces abs and obliques, also pushing the cardio. Video demonstration (excerpt from ‘Mountain Climber Push Ups’ by Coach Dan Blewett) How to and step by step instructions: Set in a plank […]
This is a simplified push-up that facilitates the push-up. It is a good preparation exercise before starting doing the push-up. Video demonstration (excerpt from ‘How to do an Incline Pushup | Tiger Fitness’ by Tiger Fitness) How to and step by step instructions: Set in a push-up position, placing your hands in an object such […]
Jump Squats is a Plyometric exercise (jump training) that boost explosiveness. They are an easy and very effective exercise that will pump your heart and produce strong legs and core. Jump squats are essential for many plyometric moves such as box jumps. Video demonstration (excerpt from ‘Exercise Library: Jump Squats’ by Darebee) How to and […]
The exercise is highly demanding on abs, forearms and grip. Video demonstration (excerpt from ‘The Hanging L Sit’ by CrossFit) How to and step by step instructions: Hand on a pull-up bar in a dead-hang position. Raise your legs until parallel with the ground, keeping them straight and held together. Maintain the L position with […]
Preparation for the L Sit, strengthening core and shoulders. Video demonstration (excerpt from ‘Top 30 Exercises on Parallel Bars // Train all your body!’ by Fred Perra) How to and step by step instructions: Stand on parallel bars raising your feet off the ground. Keep your arms straight and shoulders pressed down, your ears away […]
The Sit-up is very similar to the crunch, yet involving additional muscles. It is an easy and effective exercise for when you have a place to lay down. Video demonstration (excerpt from ‘Exercise Library: Sit-Ups’ by Darebee) How to and step by step instructions: Lie down on your back. Bend your legs and firm the […]
