Upper body basics

1
Introduction

Welcome, this is the Upper Body Basics. This tutorial will build your body and equip you with strength for any upper body skill specific move. This tutorial will prepare your body, if you later want to learn the muscle up, planche, one arm chin up or handstand push up etc. :)

2
How to: Warm Up

This is the Warm Up Protocol that you will be using before each training session of the Upper Body Basics. :) You can also use this for any of the other tutorials.

3
How to: Stretching

This is the stretching routine for the Upper Body Basics. Follow my guidelines in the video :) Stretching is not only for preventing injuries but also for facilitating strength of your muscles, joints & ligaments. Flexibility is key for health. ;)

4
How To: Pulling

You will use the - How To videos - as guideline for how to perform each individual exercise in a given level.
In this video I instruct you in how to perform, every Pulling related exercise that you find in the Beginner routines. :)

5
How To: Pressing

In this video, I instruct you in how to perform, every Pressing related exercise that you find in the Beginner routines. :) This is SO important, if you want to build beautiful muscle & strength. Pay close attention and do not neglect proper form. Make it life! Srsly. ;)

6
How to: Core

In this video, I will instruct you in how to perform, every Core related exercise that you find in the Beginner routines. :)

7
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. ;)

8
Routine 1
60 minutes
BEGINNER
Set pause: 3-4 min
superset
Ring rows
7 repetions
1
7 repetions
2
7 repetions
3
7 repetions
4
Pushups
5 repetions
1
5 repetions
2
5 repetions
3
5 repetions
4
Set pause: 3-4 min
superset
wide ring rows
5 repetions
1
5 repetions
2
5 repetions
3
Knee wide pushups
8 repetions
1
8 repetions
2
8 repetions
3
Set pause: 3-4 min
normal set
Tuck hanging leg lifts
5 repetions
1
5 repetions
2
5 repetions
3
5 repetions
4

This is the first routine of the Upper Body Basics (UBB) Series. If calisthenics is totally new to you and you consider yourself a complete beginner, start here :) If you can't do a push up, do them on your knees & attempt a regular one, once in a while. :)

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Routine 2
60 minutes

So each routine will increase slightly in difficulty. BUT 1. & 2. routine is mean for the complete beginners who struggle with simple & basic bodyweight exercises. Start here and work your way up the routines & levels. :)

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Routine 3
60 minutes

Keep focus on your tempo push ups. Slow down and boom, right back up. :) When you do your plank, squeeze every fiber of your body, clinch your hands, tighten your abs, glutes, biceps etc. hold for a good 10 seconds ;)

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Routine 4
60 minutes

Remember, that your aim for each routine is to complete it within its requirements. :) The requirements are: To complete all reps & sets within the given time limit. It's a good way to measure progress and to understand your own skill level. ;)

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Milestone 1

To unlock and use the following routines, you have to pass this milestone. :) Complete it within (1m:30 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 5
50 minutes

It's getting a bit tougher now ;) Try and make it harder for yourself on the jumping negative Chin ups. Jump as lighty as possible and really go as slow as you possibly can on your way down. Also don't rush through the shoulder tap push ups. Remember, proper form is KING! :)

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Routine 6
60 minutes

Good job for coming this far! From here on out, it starts getting tougher. No more Push ups on the knees or baby-movements. Now we're able to really build on your foundation. Remember that discipline & consistency is going to take you "all the way". ;)

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Routine 7
50 minutes

We are turning up the heat! ;) Soon you will be able to test your strength against the last Milestone challenge.
I am proud that you have come this far, so should you be. Take your time to remember where you started. BUT the battle isn't over, you still have a long exciting journey ahead of you. :)

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Routine 8
60 minutes

This is the final and most difficult routine of the Upper Body Basics Beginner level! You need to be able to complete all exercises, sets & reps with proper form, within the given time limit. First then, should you try out, against the final milestone of this level. Be honest with yourself! :)

17
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 80 seconds, you earn the right to continue onto the Boss level! If not, continue with the previous routines until you've got it! :)

1
How To: Pulling

In this video, I instruct you in how to perform, every Pulling related exercise that you find in the Boss routines. Do you want to become great at Calisthenics? And build an amazing, fit & strong body? Then obsess about proper form during your training. :)

2
How To: Pressing

In this video, I instruct you in how to perform, every Pressing related exercise that you find in the Boss routines. So many people go wrong on pressing exercises when doing Calisthenics, hence they don't build muscle. 90% of people that I see have no idea of the necessary details. Pay attention :)

3
How To: Core

In this video, I instruct you in how to perform, every Core related exercise that you find in the Beast routines. If you want to build the ab muscles thicker & stronger, proper form is necessary. Six pack abs are a combination of diet and - proper training - :)

4
Routine 1
60 minutes
BOSS (advanced)
Set pause: 4-5 min
superset
Pullups
5 repetions
1
5 repetions
2
5 repetions
3
5 repetions
4
Dips
5 repetions
1
5 repetions
2
5 repetions
3
5 repetions
4
Set pause: 4-5 min
superset
Narrow chinups
4 repetions
1
4 repetions
2
4 repetions
3
Pike pushups
6 repetions
1
6 repetions
2
6 repetions
3
Set pause: 4-5 min
superset
Elevated wide rows
6 repetions
1
6 repetions
2
6 repetions
3
Fingertip pushups
8 repetions
1
8 repetions
2
8 repetions
3
Lifts to L-sit
5 repetions
1
5 repetions
2
5 repetions
3
Pike ups
6 repetions
1
6 repetions
2
6 repetions
3

Welcome to the first Routine of the BOSS level! You are now Officially not a beginner in calisthenics any more ;)
Congratulations. From here on out we will kick it up in gear. This is where your strength gains & body will improve dramatically. :)

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Routine 2
60 minutes

A good tip for you is to focus on your breathing during exercise and also during your rest periods. These training sessions are demanding and you need to be focused in order to reach your full potential during each training. Enjoy :)

6
Routine 3
60 minutes

Remember, that your aim for each routine is to complete it within its requirements. :) The requirements are: To complete all reps & sets within the given time limit. It's a good way to measure progress and understand your own powers routines. ;)

7
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! :)

8
Routine 4
70 minutes

It's a good idea to keep an extra focus when you are doing your supine leg lifts. Remember to engage your core and tilt your hips forward to close any arching gap of the lower back. Posterior pelvic tilt! :)

9
Milestone 3

You gotta be able to complete this milestone to unlock the use of the following routines. You can ONLY earn this 3rd milestone if you can complete it within 125 seconds. ;) Proper form!!

10
Routine 5
70 minutes

Practice your hollow body position, in front a mirror or on camera when doing your hollow body push ups. It is very important that you work on holding this position correctly. :)

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Routine 6
70 minutes

Keep focused. Not many people come this far, they lack consistency & discipline. you've proved that you don't.
The next milestone is coming up! Do your best and keep at it until you can transition into the BEAST level, where the champions train and the "real" fun begins ;)

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Milestone 4

You know the drill. To complete the challenge and earn the right to proceed to the Beast level, you gotta complete the exercises & reps with proper form, within (1m:45). If you can't, continue with the previous routines until you can. :)

1
How To: Pulling

In this video, I instruct you in how to perform, every Pulling related exercise that you find in the Beast routines. Do you want to learn a real power muscle up? do you want to dominate with incredible pulling strength? Then pay attention it's gonna get tough! ;)

2
How To: Pressing

In this video, I instruct you in how to perform, every Pressing related exercise that you find in the Beast routines. Proper form is necessary for achieving advanced Calisthenics movements. Build muscle & strength with proper form. :)

3
How to: Core

In this video, I instruct you in how to perform, every Core related exercise that you find in the Beast routines. Proper form is very important in Calisthenics, especially if you want to build muscle & strength. Enjoy the exercises and pay attention! ;)

4
Routine 1
80 minutes

These routines will be too difficult for you if you haven't completed the Boss routines & milestones. Even for advanced "fitness" athletes. This level is for 'calisthenics athletes' who've had extensive training. :)

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Routine 2
80 minutes

You are well on your way of becoming a bonafide beast. ;) Complete all routines, milestones, goal & bonus trainings of the beast, and you will have a STRONG foundation to start any of the skill specific tutorials on the website. Until then, keep focused! :)

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Routine 3
80 minutes

Remember to use the warm up routine before the training & follow up on the stretching routine after. It's important that you take care for flexibility in order to prevent "slow progress". In other words, warm up & stretch to build strength faster. :) ;)

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Routine 4
80 minutes

You gotta get all the way up on your L-sit pull ups. Proper form motherf*cker! No cheating ;) Full range of motion. Also remember to make sure that your hollow body positioning is excellent on the planche leans! Give it your best :)

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Routine 5
80 minutes

All the way up on your wide L sit pull ups also be sure to get good depth on your ring dips. Check out the how to video and assure yourself of proper form. Pay attention to the "behind the neck pull ups. If you can't complete a rep, take a rest, don't complete a set with bad form. :)

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Routine 6
80 minutes

Introducing the archer chin up. This is going to be though! ;) I want you to be ruthless & strict on your form when doing these. You need to completely straighten and lock out your arm when in the upper position. No slight bend. Completely locked out or die! :D

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Milestone 5

This is it! The final Milestone Challenge of the Upper Body Basics. Congratulations for coming this far, I am really proud of you. To earn this Milestone you have to complete all exercises & reps, with proper form within (1m:45) :)

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How To: Bonus

If you master this exercises, you belong to the top 3% of calisthenics athletes, when it comes to Pull Ups! Practice! :) Remember, your chest needs to touch the bar! ;) Try and challenge a friend, who thinks he is fit & strong :D Even a very advanced athlete.

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Goal Routine
70 minutes
BEAST (expert)
Set pause: 5-6 min
superset
Perfect pullups
5 repetions
1
5 repetions
2
5 repetions
3
5 repetions
4
Archer dips
6 repetions
1
6 repetions
2
6 repetions
3
6 repetions
4
Set pause: 5-6 min
superset
Swan pullups
4 repetions
1
4 repetions
2
4 repetions
3
4 repetions
4
Russian L-sit dips
5 repetions
1
5 repetions
2
5 repetions
3
5 repetions
4
Set pause: 5-6 min
superset
Wide L-sit pullups
3 repetions
1
3 repetions
2
3 repetions
3
Japanese pushups
5 repetions
1
5 repetions
2
5 repetions
3
Lift to V-sit
5 repetions
1
5 repetions
2
5 repetions
3
V-ups my way
10 repetions
1
10 repetions
2
10 repetions
3

This routine is the final measurement for how well equipped your Upper Body Calisthenics Arsenal is. If you complete this routine, you can move onto any of the skill specific tutorials on the website and progress with ease! You may call yourself a calisthenics athlete... You Beast ;)

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