Calisthenics

Macronutrients: The Building Blocks of Nutrition 🥩🍞🥑
Macronutrients are the nutrients required in large amounts to provide energy and support essential bodily functions. The three main macronutrients—proteins, carbohydrates, and fats—play distinct but complementary roles in performance, recovery, and overall health. Let’s break them down:
1️⃣ Proteins: The Building Blocks of Muscle 🏋️‍♂️
🔹 Primary Role: Protein is essential for muscle repair, growth, and enzymatic functions. It provides amino acids, which are the fundamental units of muscle tissue and other bodily structures.
🔹 Protein Requirements:
Sedentary individuals: ~0.8g/kg body weight/day (Institute of Medicine, 2005).
Active individuals & strength athletes: 1.6-2.2g/kg body weight/day (Morton et al., 2018).
Caloric deficit phases may require up to 2.5g/kg to preserve muscle mass (Hector & Phillips, 2018).
🔹 Best Protein Sources:
Animal-based: Chicken, fish, eggs, dairy, lean meats.
Plant-based: Lentils, chickpeas, tofu, quinoa, edamame.
🔹 Protein Timing:
Distributing protein intake evenly across meals (20-40g per meal) maximizes muscle protein synthesis (MPS) (Areta et al., 2013).
2️⃣ Carbohydrates: The Primary Energy Source ⚡
🔹 Primary Role: Carbohydrates are the body’s main source of quick energy, fueling high-intensity workouts and aiding in recovery by replenishing glycogen stores.
🔹 Carbohydrate Requirements:
Low activity: ~3-5g/kg body weight/day.
Moderate training: 5-7g/kg body weight/day.
High endurance training: 8-12g/kg body weight/day (Burke et al., 2011).
🔹 Best Carbohydrate Sources:
Complex Carbs (Slow-digesting, sustained energy): Oats, brown rice, whole grains, legumes, sweet potatoes.
Simple Carbs (Quick energy & post-workout recovery): Fruits, honey, white rice, dextrose, sports drinks.
🔹 Carb Timing & Performance:
Pre-workout: 30-60g of easily digestible carbs for energy.
Post-workout: 1-1.5g/kg within 30-60 minutes to restore glycogen (Ivy, 1998).
3️⃣ Fats: Essential for Hormones & Health 🥑
🔹 Primary Role: Fats are crucial for hormone production (especially testosterone), brain function, and joint health. They also provide a long-lasting energy source for low-intensity activities.
🔹 Fat Requirements:
20-35% of total daily caloric intake (WHO, 2020).
Avoid dropping below 0.6-0.8g/kg body weight to maintain hormone balance (Volek et al., 2005).
🔹 Best Fat Sources:
Healthy Fats: Olive oil, avocados, nuts, seeds, fatty fish (omega-3).
Fats to Limit: Trans fats, excessive saturated fats from processed foods.
How to Balance Macronutrients for Your Goals
✅ For Muscle Growth:
High protein (1.6-2.2g/kg), moderate-high carbs (4-7g/kg), and moderate fats (~20-30% of total calories).
✅ For Fat Loss:
High protein (to preserve muscle), moderate fats, and a controlled carb intake depending on training demands.
✅ For Endurance Athletes:
High carb intake (6-10g/kg), moderate protein, and moderate fat to sustain energy levels.
📌 Final Takeaway:
A well-balanced diet with the right macronutrient distribution enhances muscle growth, recovery, and performance. Prioritizing whole, nutrient-dense foods and adjusting intake based on individual goals will optimize results!
🔎 References:
Morton, R. W., et al. (2018). A systematic review on protein intake for muscle hypertrophy. British Journal of Sports Medicine.
Burke, L. M., et al. (2011). Carbohydrate recommendations for athletes. Journal of Sports Sciences.
Areta, J. L., et al. (2013). Timing of protein ingestion and muscle protein synthesis. Journal of Physiology.
Ivy, J. L. (1998). Post-exercise carbohydrate intake and glycogen replenishment. American Journal of Clinical Nutrition.
What’s your current macro split? Let us know in the comments! ⬇️

#WEEK5 Q&A Answers

Here are the most voted questions:

1)How to improve the progress in skills?


2)Weighted calisthenics or just harder variations for progressive overload?


3)What's the most optimal way to use Grease the Groove for strength exercises like press to handstand, front lever, or one-arm pull-up?

4)How to control handstand balanced?

Here are the answers👇

1) Personally I recommend working on three exercises to adapt to a skill: -an exercise that works on a preparatory part of the skill, understood as a simplified variant. -an exercise that works on the skill's target muscle group with a progressive load - practice the final skill in order to learn the correct motor pattern, even if the resistance is very very limited.

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2) If the goal is to increase strength in standard exercises (pull-ups, dips, squats) it is certainly better to weight down rather than find picturesque variations of these exercises. However, if we take pull-ups as an example, there are actually variations that can help us improve performance on the standard exercise, such as variations where the bar touches the chest, or slow eccentrics and explosive concentrics. So the definitive answer as usual does not exist. It depends on the specific performance we want to achieve.

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3)The " Grease the Groove " methodology is extremely specific and difficult to apply. It must be considered that it was born in the world of Russian weightlifting. In order to be fully applied, you should do 4/5 workouts a day. Each session would need long recoveries between sets. The meaning of this method (which I remember to be experimental) would be to improve performance at the level of the nervous system, especially in those exercises that require an extremely technical gesture in an extremely short period of time. So I don't recommend it for the exercises you mentioned.

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4) We remind you to this video we have made back in the days

Congratulations to who has decided to start his calisthenics journey with us following this plans🤝🏻
And also to who is being consistent trought the years by himself🔥
Keep going guys, we are building our health and mind

We remind you to join @calisthenics_gods to reach other users who enjoy calisthenics just like you do👆🏻

We are working on this, and also on the week 6 workouts🔥
You will have them soon

Weekly Q&A Fridays Are Here!
Every Friday, you'll have the chance to ask your questions directly to our personal trainer and physiotherapist.
How does it work?
1️⃣ Reply to the Q&A message with your question.
2️⃣ Check out the other questions and react with a 👍🏻 to the ones you want answered.
The 3 most liked questions will be answered on Sunday in a dedicated post.
This is your chance to get expert advice tailored to your fitness journey. Start thinking of your questions now!

Progressive Overload & Periodization: The Keys to Long-Term Gains 🏋️‍♂️🔥
If you want to build strength, hypertrophy, or endurance, you need progressive overload and structured periodization to keep progressing
🔹 Progressive Overload: The Foundation of Muscle Growth
Your body adapts to stress, so to keep improving, you must gradually increase the training stimulus.
📌 How to apply it?
1️⃣ Increase load – Lift heavier weights while maintaining form.
2️⃣ Increase volume – More sets/reps over time.
3️⃣ Reduce rest time – Higher metabolic stress.
4️⃣ Increase density – More work in less time.
5️⃣ Improve technique – Better neuromuscular activation.
📖 Studies:
Schoenfeld et al. (2016): Progressive volume increases drive muscle growth.
Rhea et al. (2003): Gradual intensity increases optimize strength gains.
🔹 Periodization: Avoiding Plateaus & Overtraining
Periodization varies training variables over time to maximize adaptation and prevent stagnation.
📌 Types of Periodization
1️⃣ Linear Periodization 📈 – Gradual intensity increase, volume decrease (great for beginners).
2️⃣ Undulating Periodization 🔄 – Frequent intensity/volume changes (better for advanced lifters) (Afonso et al., 2017).
3️⃣ Block Periodization 🚀 – Dedicated training blocks (e.g., 4 weeks strength, 4 weeks hypertrophy) (Issurin, 2008).
📖 Studies:
Afonso et al. (2017): Undulating periodization is more effective for strength in trained individuals.
Issurin (2008): Block periodization optimizes elite performance.
🔹 Applying Progressive Overload & Periodization to Calisthenics 🤸‍♂️
In bodyweight training, progression happens through:
✅ Exercise progressions (e.g., push-ups → weighted push-ups → planche push-ups).
✅ Biomechanical adjustments (e.g., tuck front lever → full front lever).
✅ Higher volume & TUT (Time Under Tension) for hypertrophy (Ribeiro et al., 2022).
📖 Study: Ribeiro et al. (2022) found calisthenics training with TUT and progressions can achieve similar hypertrophy results as weightlifting.
🔥 Takeaway: Smart Training = Better Gains
✔ Use progressive overload to ensure continuous adaptation.
✔ Implement periodization to avoid plateaus and maximize long-term results.
✔ In calisthenics, leverage progressions, intensity, and volume to stay on track.
💡 What’s your current training approach? Let’s discuss below! ⬇️

Weekly Q&A Fridays Are Here!
Every Friday, you'll have the chance to ask your questions directly to our personal trainer and physiotherapist.
How does it work?
1️⃣ Reply to the Q&A message with your question.
2️⃣ Check out the other questions and react with a 👍🏻 to the ones you want answered.
The 3 most liked questions will be answered on Sunday in a dedicated post.
This is your chance to get expert advice tailored to your fitness journey. Start thinking of your questions now!

🔥 The Science of Muscle Recovery: Maximize Your Gains!

Training hard is essential, but muscle recovery is where the real magic happens! Let’s break down why recovery matters and how to optimize it for strength, hypertrophy, and endurance.
🧠 Why Is Recovery Important?
When you train, you create muscle damage and metabolic fatigue. Recovery allows:
✅ Muscle Repair & Growth – Through protein synthesis (Damas et al., 2019).
✅ Nervous System Reset – Strength training taxes the CNS, requiring rest (Zatsiorsky & Kraemer, 2006).
✅ Performance Optimization – Avoids overtraining and stagnation (Kreher & Schwartz, 2012).
⏳ How Long Should You Rest Between Sets?
Rest periods depend on your goal:
🔩 Strength (Maximal Force)
🕒 2–5 min between sets
🏋️ Heavy loads (≥85% 1RM) require longer recovery to maintain output (Haff et al., 2016).
💪 Hypertrophy (Muscle Growth)
🕒 2 - 3 min between sets
📊 Studies suggest longer rest (2-3 min) may be superior for hypertrophy due to sustained volume and mechanical tension (Schoenfeld et al., 2016).
🔥 Muscular Endurance
🕒 15–60 sec between sets
💥 Short rest keeps muscles under metabolic stress, improving endurance (Campos et al., 2002).
🛌 How Long Should You Rest Between Workouts?
Your recovery time depends on intensity and muscle damage:
🏋️ Strength Training: 48–72h for full recovery (Zatsiorsky & Kraemer, 2006).
💪 Hypertrophy Training: 24–48h per muscle group (Schoenfeld, 2010).
🔥 Endurance Training: 12–24h if volume is moderate (Bishop et al., 2008).
💡 Tip: Active recovery (light cardio, stretching) can speed up muscle repair!
🍗 Other Key Factors for Recovery
🔹 Sleep: 7–9h per night optimizes muscle repair (Watson, 2017).
🔹 Nutrition: 1.6–2.2g protein/kg BW for muscle recovery (Morton et al., 2018).
🔹 Hydration: Even 2% dehydration can impair performance (Casa et al., 2000).
⚡ Key Takeaways:
✅ Strength = long rest (2–5 min), 48–72h recovery
✅ Hypertrophy = 2 - 3 min rest, 24–48h recovery
✅ Endurance = short rest (15–60 sec), 12–24h recovery
✅ Prioritize sleep, protein, and hydration
💬 How do you manage recovery in your routine? Share your thoughts below! ⬇️

Hi guys, sorry for the late response on that
Here there are the 3 updated schedules for the week 4👇

#WEEK3 Q&A Answers

Here are the most voted questions:

1) I've got a nasty shoulder ache + backache due to wrong pillow size. I am about to change it, but also can anyone tell me if there are any exercises to release the muscle groups. I know deadhangs will help, but any other group of exercises?

P.S. I went to doc and he told me I can do light exercises and has given me NSAIDs and Calcium.


2) Hello, what's up! I have a question:
How to gradually increase pull and push up strength? What's the right technique? For instance, someone workout for some period then achieve number of repetitions in a row, but then they stop in this count. Like, if someone achieves 20 pull ups, after that they stuck with this amount. So, can you give me techniques or some advice for increasing your pull and push up strength and reps without stuck in it.


3)can i train everyday?

Here are the answers👇

1) My opinion cannot replace the one of a doctor, furthermore it is not possible to make an assessment without a first-person visit. If the pain started when you took your a current pillow, then there could be a correlation, if not it seems really strange to me that it is the pillow that is causing your pain.

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2) To gradually increase the repetitions in pull-ups as in all other exercises, there are many techniques. You might, for example, alternate periods of intensification and short periods of relief to try to achieve a specific goal. Or you could try to achieve the same number of pull-ups but with a slight weight. The game is to use a technique until it brings you results, when it stops giving profit, change it!!

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3)Of course you can train every day. Provided that the intensity of the workouts is modified in relation to your load capacity and that you know how to feed yourself adequately

Weekly Q&A Fridays Are Here!
Every Friday, you'll have the chance to ask your questions directly to our personal trainer and physiotherapist.
How does it work?
1️⃣ Reply to the Q&A message with your question.
2️⃣ Check out the other questions and react with a 👍🏻 to the ones you want answered.
The 3 most liked questions will be answered on Sunday in a dedicated post.
This is your chance to get expert advice tailored to your fitness journey. Start thinking of your questions now!

🏋️ Strength vs Hypertrophy: What’s the Difference? 🤔

Understanding the key distinctions between strength and hypertrophy training is essential to tailor your workouts and achieve your fitness goals. Let’s break it down with the most recent insights from science.


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1️⃣ Strength Training: Building Power & Performance 🔩

The primary goal of strength training is to maximize force production—how much weight you can lift in one maximal effort. This requires targeting your nervous system to improve its efficiency and coordination.

Focus: Neural adaptations, including improved motor unit recruitment and synchronization.

Training Intensity: Heavy weights (≥80% of your 1RM).

Reps & Sets: 3–6 reps, 3–5 sets per exercise.

Rest Periods: Longer (2–5 minutes) to allow for full recovery of energy systems and maximum effort.

Targeted Fibers: Fast-twitch (Type II) fibers, which are most responsible for generating explosive strength.

Benefits: Enhanced maximal strength and power, improved athletic performance, and increased bone density.


👉 Think of powerlifters and Olympic lifters who prioritize lifting heavy over multiple low-rep sets. Their training focuses on the nervous system rather than muscle size.


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2️⃣ Hypertrophy Training: Building Muscle Size 💪

Hypertrophy focuses on increasing the cross-sectional area of muscle fibers—in other words, making your muscles bigger.

Focus: Mechanical tension (a primary driver of growth), metabolic stress, and muscle damage.

Training Intensity: Moderate weights (65–80% of your 1RM).

Reps & Sets: 6–12 reps, 3–4 sets per exercise.

Rest Periods: 1–3 minutes. Longer rests help maintain performance across sets, while shorter rests (30–60 seconds) can still contribute to metabolic stress.

Targeted Fibers: Both fast-twitch (Type II) and slow-twitch (Type I) fibers.

Benefits: Increased muscle size, improved aesthetics, and a well-balanced physique.


📌 Important Update: Newer research (e.g., Schoenfeld et al., 2016; Grgic et al., 2018) shows that longer rest periods (1–3 minutes) may be as effective—or even more effective—than shorter rests (30–60 seconds) for hypertrophy, as they allow for greater total volume and mechanical tension across sets.


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3️⃣ Can You Train for Both? 🤷‍♂️

Absolutely! Strength and hypertrophy are not mutually exclusive, and combining them can lead to well-rounded results. Here’s how:

Combine Both in One Program: Include heavy, low-rep sets for strength alongside moderate, higher-rep sets for hypertrophy.

Phased Training: Focus on one goal at a time, such as a 4–6-week hypertrophy phase followed by a 3–4-week strength phase.

Accessory Work: Use compound lifts like squats and deadlifts for strength, while adding isolation exercises for hypertrophy.



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🔑 Key Takeaways

Strength Training: Focuses on maximal force output, using heavy weights, low reps, and longer rests.

Hypertrophy Training: Focuses on muscle growth, using moderate weights, moderate reps, and rest periods optimized for mechanical tension and volume.


💡 Pro Tip: A well-rounded athlete benefits from both strength and hypertrophy training. Adjust your approach based on your goals, and you’ll see the best results over time!

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What’s your current focus—strength, hypertrophy, or both? Drop your goals in the comments below! ⬇️

Here's the 3 versions for the week 3
Keep going guys, videos with the execution of the new exercises will come later today🙏🏻

#WEEK2 Q&A Answers

Here are the most voted questions:

1) I am an absolute beginner and I can hold frog stance and elbow lever positions for approx 10-15 seconds. I have started trying tucked front lever on pull-up bars and I'm not able to keep my back straight, i.e., it doesn't stay parallel to the ground, however my arms are straight and legs are completely tucked. Any tips regarding what I should do to improve the form, or any exercises which I should do before going to tucked front lever?


2) Is training everyday good or bad? Can you explain me, like what to do for strength, endurance or muscle(hypertrophy). By training everyday can you achieve good strength or muscle? Or if I am advanced I can workout everyday, right or not? Can you explain?

Here are the answers👇

1) We refer you to a video made some time ago on how to get the front lever

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2) Currently, research has shown that there is not a big difference between doing 3 workouts of 3 hours each in a week, or doing 6 workouts of 1 hour. This is for several reasons:
Muscle recovery capacity is modulated based on our training frequency
The training frequency we can sustain is strictly dependent on our load capacity. Load capacity is a factor that changes with training.
And more important is the amount of volume per week than how it was distributed.
In conclusion, based on your commitments and objectives you can decide whether to train 7/7 or 3/7 as long as the training sessions are organized sensibly.

Weekly Q&A Fridays Are Here!
Every Friday, you'll have the chance to ask your questions directly to our personal trainer and physiotherapist.
How does it work?
1️⃣ Reply to the Q&A message with your question.
2️⃣ Check out the other questions and react with a 👍🏻 to the ones you want answered.
The 3 most liked questions will be answered on Sunday in a dedicated post.
This is your chance to get expert advice tailored to your fitness journey. Start thinking of your questions now!

💪 Basic Principles of Muscle Growth Explained 💡

If your goal is to build muscle, understanding the key principles of hypertrophy is essential. Let’s break it down:

1️⃣ Hypertrophy: What Is It?
Muscle hypertrophy is the process of increasing muscle size. This happens when your muscles adapt to stress, repairing themselves stronger than before. Your goal? Stress the muscles effectively, then let them recover.

2️⃣ Progressive Overload: The Secret to Growth 🚀
To build muscle, you need to consistently challenge your muscles by increasing the difficulty of your workouts. This can be achieved by:

🏋️ Adding more weight or resistance.
🔢 Increasing reps or sets.
✨ Adding intensity techniques (drop sets, pauses).
Without progressive overload, your muscles plateau and stop growing.

3️⃣ Muscle Stimulation: Quality > Quantity 🏆
Muscle growth isn’t just about lifting heavy weights or doing endless reps. It’s about effective stimulation.

Focus on proper form to fully engage target muscles.

Here's the 3 versions for the week 2
Keep pushing, stay consistent and the results won't be late🔥

#WEEK1 Q&A ANSWERS

Here the more voted questions:

1)So recently we had a little discussion on high pullups. Can you give us some insight on pullup technique, with emphasis on chest-to-bar pullups/ high pullups/ explosive pullups/ transitions into muscle-ups? That could prove valuable, coming from a professional PT point of view. Thank you very much!


2)Can you recommend list routines or info on Calisthenics?

3) Calisthenics are only based on bodyweight workouts?
Are barbell and Dumbbells workouts not calisthenics? Thank you 🙏

Here the answers👇

1)The pull-up movement requires significant and complex muscle activation, primarily involving:

Latissimus dorsi

Biceps

Triceps (long head)

Trapezius

Brachialis

Teres major

Pectoralis major

And many other muscles


There is no single "correct" way to perform pull-ups; instead, the technique should be adapted to specific goals, whether it's achieving a high number of repetitions or focusing on hypertrophy-oriented execution.

With this in mind, during chest-to-bar pull-ups without momentum, we observe a deep activation of the latissimus dorsi at its maximum shortening, combined with perfect scapular adduction and depression, which are closely linked to an individual's scapular mobility.

High pull-ups are an excellent preparatory exercise for the muscle-up, as they emphasize the expression of muscle power—i.e., the ability to exert a high amount of force in a short time. This type of execution does not prioritize hypertrophy but requires a highly technical approach to achieve a proper muscle-up.
The same applies, to some extent, to explosive pull-ups.

From a hypertrophy perspective, I personally recommend performing between 6 and 36 reps to muscular failure with standard pull-ups, emphasizing the eccentric phase.
For a more technical approach aimed at developing skills like the muscle-up, both explosive pull-ups and high pull-ups are ideal.
For strength training focused on street lifting, I suggest chest-to-bar pull-ups and explosive pull-ups.

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2) The purpose of the channel is to provide right that🤝
Follow, join the group @calisthenics_gods and be consistent

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3)Calisthenics is not strictly a discipline but rather a training philosophy that encompasses various specific, regulated disciplines within federations, such as Skills, Freestyle, Street Lifting, and Endurance.

Street Lifting, for instance, focuses on exercises like dips, squats, pull-ups, and muscle-ups, emphasizing the maximum amount of weight lifted in a single repetition.

Even within the realm of Skills, some athletes aim to achieve advanced movements with the addition of weights.

In conclusion, the use of weights is acceptable as long as they are added to one’s body weight. Therefore, we can say that weighted pull-ups are indeed an exercise within calisthenics.

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Get ready for WEEK 2 with us
As requested from many of you in the group we are providing beginner, intermediate and advanced version of the workout plans🔥

Weekly Q&A Fridays Are Here!
Every Friday, you'll have the chance to ask your questions directly to our personal trainer and physiotherapist.
How does it work?
1️⃣ Reply to the Q&A message with your question.
2️⃣ Check out the other questions and react with a 👍🏻 to the ones you want answered.
The 3 most liked questions will be answered on Sunday in a dedicated post.
This is your chance to get expert advice tailored to your fitness journey. Start thinking of your questions now!

Master the squat technique 🥇

@calisthenics

As requested in the @calisthenics_gods group, we’ve prepared a short video with the execution of the exercises shared previously🤝

Take a look, practice, and keep improving your form! Let us know in the group if you have any questions or need further tips.

🔥 Kickstart Your Fitness Journey in 2025! 🔥

Week 1 of our Beginner Calisthenics Transformation Challenge is here! This plan is designed to build strength, improve mobility, and set the foundation for long-term progress.

💪 What's included?
A balanced weekly routine combining upper body, lower body, core work, active recovery, and full-body sessions. Perfect for beginners and easy to follow!

📄 Check out the full workout plan in the document and get started today. Remember, consistency is key—show up, do your best, and watch the results come.

Let’s crush it together! 🚀

Set Your 2025 Goals 🎯


Specific
Measurable
Achievable
Relevant
Time-bound

Define your fitness journey now to stay focused throughout the year.✌️

Share your goals in the comments of this post, we will go over them all together at the end of the year

2025 STARTS NOW! ⚡️

This is the year for a fresh start. Over the years, we’ve struggled with consistency—both you in your workouts and us in our posts. But 2025 will be different. Together, we’re committing to staying consistent every single step of the way.

🔜 What’s coming?
- A structured 12-month challenge for all levels.
- Weekly progressions to build strength and skills.
- Daily posts to inspire, guide, and keep you motivated.

The journey begins TODAY. Let’s hold each other accountable and prove that consistency is key to success. 💪🏻
Join the group @calisthenics_gods to join our community✌️
👉🏻 Drop a 💥 in the comments if you're ready to take this commitment seriously. Let's conquer 2025 together!

Okay guys, these are the winners
They have not changed in the last few hours, on the group @calisthenics_gods will be given indications for the start of coaching
See you soon for more tutorials and contests🔥

Last day guys👀

1)Максим 11
2)尺ɪЛҚЦ 10
3)White 9
4)AI king 8
5)Ale 7

This is the leaderboard right now, so close🔥

Goodmorning guys🔥

Here we are, today is the first day of our first contest
It is COMPLETELY FREE TO JOIN❗️


The rules are simple‼️

- go to our official bot @calisthenics_robot and start it
- Get you unique referral link by clicking the first button
-share with friends

The ones of you guys that invite more people to join the channel, will win

As you can see in the bot the prizes are just for the first 3 of you, that will win:
🥇 2 months of coaching
🥈1 month of coaching
🥉Personalized workout plan

You can check the leaderboard at any time by clicking the appropriate button📈

We know some of you may be disappointed in the manner of this contest, as you were expecting a physical and skills test.
There are 2 main reasons behind this choice
1) it is unfair because some of you are beginners and there are also girls that would like to win and we don't know how to make it equal
2) the channel is young and we need to grow, with your help also🙏🏻

‼️We are already planning a physical and skill contest too, be patient and we will come also with that

⏰CONTEST WILL END SUNDAY AT 00:00 GMT, WINNERS WILL BE ANNOUNCED THE DAY AFTER 👀

But now, I think I have said it all, good luck to everyone🍀

Push-ups tutorial🔥
Also If you feel like a pro on this ones, take a look at the end👀

@calisthenics

CONTEST 🎉

We are glad to announce our first contest, it will start Monday when we will explain to everyone of you the rules to apply and maybe win✅

But what do you win?
There will be 3 winners and the prizes will be👇🏻

🥇2 months of coaching
🥈1 month of coaching
🥉Personalized workout plan

All of them will be provide by our certificate calisthenics instructor and physiotherapist that maybe some of you got the chance to know him by chatting on our official group @calisthenics_gods

So turn on notifications and don't miss this opportunity
For now, there is no other chance to ve followed by our trainer🚫
So, good luck to everyone🍀

Handstand tutorial🤸

We are sorry If this taked a month, we are working on something new for you and for the community🔥

Hope this will help, remember to join our chat to keep in touch with houndreds of other calisthenics fans all over the world👇🏻
@calisthenics_gods

Follow the page and turn on notifications, something good it is about to come👀

@calisthenics

Front level tutorial🔥

We are working on the handstand, as the winner of the previous survey📊

Hope this will help, tell us what you think about this lind of short videos👇🏻
Thanks for the support🔥

After much anticipation, here we are🔥
I would like to announce that we have found a new contributor, who is a qualified calisthenics coach🤝🏻

He will be in charge of posting tutorials of exercise executions, and how to get step by step various skills and more🤯
You will get to know him better in the coming days😉
Now it's your turn, we leave you with a poll on what you want the first tutorial👇🏻
See you soon fam❤️

Goodmorning guys, tomorrow we will announce the news 👀

Stay tuned ⏰

Goodmorning guys⏰

We are working for a comeback with a big news for you! ⚠

Join the channel if you have not done it before, and also our group @calisthenics_gods to reach pur community and take part of this🔥

You can ask questions, share progress and so more with calisthenics fans all over the world
See you soon

@caliadmin

Tutorial for handstand 💪🏼💪🏼 go guys 🔥💯

New tutorial

💪🏼💯

Hi guys, I’ll drop here this tutorial to strengthen your wrists 💯

hi guys I'm Riccardo a new admin of the group, I will post video tutorials on how to do calisthenic.
Let me know what you think!!🔥
If you are interested I also have a TIKTOK page where I post calisthenic videos👇🏻

LINK: https://www.tiktok.com/@calisthenic.world?_t=8f3HKEhB4KX&_r=1

Step 4: lift your body further up with your hips above your shoulders:

Jump into your frogstand while pressing into the handstand position.
Focus on straightening out your arms when pressing up.
First, try to do 1 repetition. Are you more comfortable with this exercise? Try to do 5 sets of 2 to 3 repetitions and keep focusing on a good form and technique.

This exercise is the same as exercise 4, but during this exercise, you will try to do a full handstand by totally straighten your legs. It is very important to focus on the explosive movement which you make when pressing up. Therefore, it is not very important to make a good handstand. You can just fall over and try again. It is more important to learn how to go from the frogstand to handstand first, instead of making your handstand perfect. This is because when the technique of your movement is not optimal, it will be much more difficult to perform a good handstand.

Source: calisthenics-family.com
You can find video tutorial on their website🔥