Handstand push up

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1
Introduction

Welcome to the Handstand Push Up Tutorial (HSPU Tutorial). If you want to learn how to hold a handstand and how to do a handstand push up, while building an athletic physique, then this is it. ;)

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Food & Nutrition

Here is a rundown of what I eat. :) This is not rocket science but my way of eating will give you a clear idea on how to put together a strategy. I will go through exactly what and how much I eat and why. Make a daily/weekly eating plan for yourself, to keep yourself accountable. ;)

3
Routine 0.5
60 minutes
BEGINNER
Set pause: 3-4 min
normal set
Pushups
3 repetitions
1
3 repetitions
2
3 repetitions
3
Set pause: 3-4 min
normal set
Wide pushups
3 repetitions
1
3 repetitions
2
3 repetitions
3
Set pause: 3-4 min
normal set
Knee pushups
6 repetitions
1
6 repetitions
2
6 repetitions
3
Set pause: 2-3 min
normal set
Tuck HLL
5 repetitions
1
5 repetitions
2
5 repetitions
3

This is the first (and easiest) routine of the Handstand Push Up Tutorial. The beginner routines are meant to condition you from the bottom up, with a strong foundation, so you can progress along this level and eventually transition into the BOSS & BEAST levels. :)

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Routine 1
60 minutes
BEGINNER
Set pause: 3-4 min
normal set
Shoulder tap pushups
4 repetitions
1
4 repetitions
2
4 repetitions
3
Set pause: 3-4 min
normal set
Wide pushups
5 repetitions
1
5 repetitions
2
5 repetitions
3
Set pause: 3-4 min
normal set
Pushups (5s hold on top)
3 repetitions
1
3 repetitions
2
3 repetitions
3
Set pause: 2-3 min
superset
Pushups
3 repetitions
1
3 repetitions
2
3 repetitions
3
Crunches/sit-ups
4 repetitions
1
4 repetitions
2
4 repetitions
3
Supine leg lifts
6 repetitions
1
6 repetitions
2
6 repetitions
3

As we go along, you will notice that the routines become progressively more challenging. This is still a beginner routine and in the "lighter end" of the BEGINNER level. It will prepare you for what is to come! ;)

5
Routine 2
60 minutes

I will repeat this over and over again for you. PROPER FORM! You need to stick to the exercises & reps with integrity. Don't cheat on the form. Do full range of motion and be disciplined. :)

6
Routine 3
65 minutes

If you've never done Russian push ups before, you will be familiar with them here. :D I am adding an extra set for you and you will still be doing very basic (easy) calisthenics movement patterns, preparing you for the inverted positions in the BOSS level ;)

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Milestone 1

To unlock and use the 4th routine, you have to pass this milestone. Complete it within (60 Seconds) with proper form to pass. If you can't pass it yet, spend more time on the previous routines and get back here in a week or two.

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Routine 4
65 minutes

Well done, you've passed the first milestone and unlocked the 4th routine in the Handstand Push Up series.
Good job. You are well on your way to the next milestone. It's cool to feel the improvement right?! ;)

9
Milestone 2

So you are one of the serious ones, aren't you?! This is your final test of the BEGINNER level. If you manage to complete the challenge within 120 seconds, you earn the right to continue onto the Boss level! If not, continue with the previous routines until you've got it! :)

1
Shoulder mobility

You are not at all expected to hold a handstand by now. We still have a long way to go together. ;) But here are some pointers that I want you to take to heart and pay attention to if you are serious about achieving the Handstand Push Up!

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Routine 1
85 minutes
BOSS (advanced)
Set pause: 4 min
normal set
Wall angled handstand hold
10 repetitions
1
10 repetitions
2
10 repetitions
3
10 repetitions
4
Set pause: 4 min
normal set
Elevated pike pushups
5 repetitions
1
5 repetitions
2
5 repetitions
3
5 repetitions
4
Set pause: 4 min
normal set
Dips
7 repetitions
1
7 repetitions
2
7 repetitions
3
Set pause: 4 min
normal set
Pike lean
5 repetitions
1
5 repetitions
2
5 repetitions
3
Set pause: 2-3 min
superset
Diamond pushups
7 repetitions
1
7 repetitions
2
7 repetitions
3
Half HLL
6 repetitions
1
6 repetitions
2
6 repetitions
3
Hollow hold
10 repetitions
1
10 repetitions
2
10 repetitions
3

Moving up the ranks! Congratulations Grasshopper, you now start your quest on becoming a true Boss! Routines are considerably more difficult compared to the beginner level from hereon out. You will encounter your first angled wall handstand here. :)

3
Routine 2
85 minutes

Once you can complete all exercises & reps within the time-limit of a routine (This one is 85 min. max.) you know that you have mastered it :) that means it's a good measurement method, for when to try out the milestones. ;)

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Milestone 3

Do you wanna be a Boss or WHAT? Complete the exercises & reps (with proper form). You can ONLY earn this 3rd milestone if you can complete it within 180 seconds. ;) Keep your lower back pressed into the floor on the supine leg lifts.

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Routine 3
90 minutes

It's getting harder for a reason! Consistency is KEY :) In order to achieve the hand stand push up, let alone the handstand, you gotta give it your all. The first exercise is going to be tough! Be sure to go deep on your HSP's ;)

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Motivation

A Master must prepare oneself for hardship and?adversity, cause eventually you will be faced with these elements. :) And when you do, these are the times you become stronger if you choose to push through! :)

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Routine 4
100 minutes

Are you ready to take on the Boss level? Do your best and pay close attention to your handstand shrugs. Be sure to shrug all out. Calisthenics is fun ;) Give your best! Soon, you will be able to move up the ranks. :)

8
Milestone 4

You know the drill now, in order to complete the challenge you gotta complete the exercises & reps with proper form. In order to earn the 4th milestone complete it within 200 seconds. Continue with the boss routines until you are able to pass this milestone. :)

1
Routine 1
110 minutes

THE BEAST LEVEL! Only the Disciplined make it this far! The routines are considerably more difficult from hereon out. Keep focused on your wall walks. Don't slouch, be rigid and activate your core & lower back. :)

2
Routine 2
110 minutes

Full range of motion on all exercises. I want you to pay attention to your hand stand push ups and pike push ups. All the down, no cheating. Proper form is the law in calisthenics!. Get going and make me proud :)

3
Milestone 5

This is it! The final Milestone Challenge in your handstand push up journey. Congratulations for coming this far, I am proud of you. In order to earn this Milestone you have to complete all exercises & reps, with proper form within 180 seconds. ;)

4
Handstand Drills

It's time to perfect your handstand! :) Here are some drills that will help your calisthenics journey towards a solid handstand. All elements in this video is focused on strength and balance specifically for holding the handstand. Pay attention. ;)

5
Routine 3
120 minutes

Are you starting to feel like a beast? Many people (even the fitness people) aren't able to finish this routine, unless, they've spent a considerable amount of time with advanced calisthenics focused on Handstands. That's exactly what you have done! ;)

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Handstand Progressions

It's time to work on form. Proper form when practicing Calisthenics is imperative. It's F*cking important to say it in a more emphasizing way. We will look at progressions here, so pay close attention. :)

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Routine 4
120 minutes

This is a serious Calisthenics Training. ;) Not for the uninitiated. Keep your body rigid, don't arch your lower back when doing your wall walks. Posterior pelvic tilt is the key. I am proud of you for sticking with it for so long. Next up: Milestone challenge. :)

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Evolution

It's time for some Hand Stand Push Up Evolution! :) Check out the exercises in the video. Master each exercise confidently before moving on to the next one in the evolution. This will lead you all the way up to a Handstand Push Up. ;)

9
Mastery

Finally! You can hold a handstand and perform a handstand push up or two. :) From here on out, it's time to master and perfect it. Here are some variations of handstand push ups to play with. Work hard at it, I believe in you! ;)

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