391049
Nicolas
@calisthenics #391049
I make fitness simple with Calisthenics.
I help people transform their body and life through movement and holistic health.
804 Follower 90 Following
Calisthenics changed my body.
Bodyweight training is the most efficient and natural way to develop a healthy physique.
https://www.onlinecalisthenics.com/blog/how-calisthenics-changes-your-body
Bodyweight training is the most efficient and natural way to develop a healthy physique.
https://www.onlinecalisthenics.com/blog/how-calisthenics-changes-your-body
We created the United Nations of Gainz or Unog, with some friends in Venice Beach a while back.
There is a workout challenge to join the group.
While I did complete it last year, I did it again this year to support our new members while they were doing it.
It’s a great mindset challenge since it’s very easy to want to quit!
Here is the full workout I did today (minus the 7 mile beach run).
Total: 1223 reps
1. Pull ups x 100 + 27 pull ups x 1 set
2. Push ups x 200
3. Squats x 200
4. Rows x 200
5. Leg flutters x 200
6. Single bar Dips x 200
7. Skull crushers x 200
8. Pull ups x 75
9. Muscle ups x 21
There is a workout challenge to join the group.
While I did complete it last year, I did it again this year to support our new members while they were doing it.
It’s a great mindset challenge since it’s very easy to want to quit!
Here is the full workout I did today (minus the 7 mile beach run).
Total: 1223 reps
1. Pull ups x 100 + 27 pull ups x 1 set
2. Push ups x 200
3. Squats x 200
4. Rows x 200
5. Leg flutters x 200
6. Single bar Dips x 200
7. Skull crushers x 200
8. Pull ups x 75
9. Muscle ups x 21
Don’t fall for any fat loss scam and quick fixes.
There is only ONE way to lose fat long term.
This way includes 3 elements:
1️⃣ Do calisthenics to build muscle mass. Bodyweight training is accessible anywhere, anytime, no gym membership needed, no excuses.
If you are a beginner, Start with push ups, squats and core work. I post lots of videos and blog articles on how to get started.
2️⃣ You must do intense cardio 1-2 times a week. There is No way around that! Go for a run 2 times a week no matter how fast you are running as long as you sweat and breathe heavy!
3️⃣ Calorie deficit: you can NOT outwork a bad diet. So you have to eat less calories than the energy you consume through the day. It’s that simple!
4️⃣ Do that for 3 months, assess progress and adjust then.
It works 💯
For me
For 1000+ people I trained
It will
Work for you too!
There is only ONE way to lose fat long term.
This way includes 3 elements:
1️⃣ Do calisthenics to build muscle mass. Bodyweight training is accessible anywhere, anytime, no gym membership needed, no excuses.
If you are a beginner, Start with push ups, squats and core work. I post lots of videos and blog articles on how to get started.
2️⃣ You must do intense cardio 1-2 times a week. There is No way around that! Go for a run 2 times a week no matter how fast you are running as long as you sweat and breathe heavy!
3️⃣ Calorie deficit: you can NOT outwork a bad diet. So you have to eat less calories than the energy you consume through the day. It’s that simple!
4️⃣ Do that for 3 months, assess progress and adjust then.
It works 💯
For me
For 1000+ people I trained
It will
Work for you too!
When training, it’s crucial to remember that ALL muscles matter.
Not just the chest, glutes, quads and abs.
Here are 5 game changer muscles that most people ignore when training!
(And how to train them!)
https://www.onlinecalisthenics.com/blog/5-muscles-you-re-not-working-enough-and-how-to-train-them
Not just the chest, glutes, quads and abs.
Here are 5 game changer muscles that most people ignore when training!
(And how to train them!)
https://www.onlinecalisthenics.com/blog/5-muscles-you-re-not-working-enough-and-how-to-train-them
Boost your hormones naturally and get ready to feel great!
https://www.onlinecalisthenics.com/blog/Boost%20Your%20Hormones%20With%20Calisthenics
https://www.onlinecalisthenics.com/blog/Boost%20Your%20Hormones%20With%20Calisthenics
If you want to be lean and athletic, you MUST train good cardio!
Here is the best cardio exercise there is!
Along with running/sprinting.
If you can’t do it yet, keep training to get it!
https://www.onlinecalisthenics.com/blog/The%20Best%20Cardio%20Workout%20To%20Burn%20Calories%20and%20Get%20in%20Shape
Here is the best cardio exercise there is!
Along with running/sprinting.
If you can’t do it yet, keep training to get it!
https://www.onlinecalisthenics.com/blog/The%20Best%20Cardio%20Workout%20To%20Burn%20Calories%20and%20Get%20in%20Shape
How many sets should you do?
Here are the bed way to build your calisthenics workout sessions!
https://www.onlinecalisthenics.com/blog/The%20Most%20Efficient%20Calisthenics%20Training%20Patterns
Here are the bed way to build your calisthenics workout sessions!
https://www.onlinecalisthenics.com/blog/The%20Most%20Efficient%20Calisthenics%20Training%20Patterns
I am a beginner.
Everyone is a beginner at some point. It feels great!
https://www.onlinecalisthenics.com/blog/How%20to%20Build%20Strong%20Back%20Muscles%20and%20Fix%20Imbalances
Everyone is a beginner at some point. It feels great!
https://www.onlinecalisthenics.com/blog/How%20to%20Build%20Strong%20Back%20Muscles%20and%20Fix%20Imbalances
I’m in a much better shape at 44 than I was at 24.
I am a proof that Age is really just a number and that your mindset is what is important.
That’s one of my life mission to pass that on to everyone I train with.
It brings me joy to see people succeed.
Remember you can crush your goals even if you are past 40 years old!
https://www.onlinecalisthenics.com/blog/Age%20is%20Just%20a%20Number:%20Why%20You%20Can%20Crush%20Calisthenics%20Goals%20After%2040
I am a proof that Age is really just a number and that your mindset is what is important.
That’s one of my life mission to pass that on to everyone I train with.
It brings me joy to see people succeed.
Remember you can crush your goals even if you are past 40 years old!
https://www.onlinecalisthenics.com/blog/Age%20is%20Just%20a%20Number:%20Why%20You%20Can%20Crush%20Calisthenics%20Goals%20After%2040
If you really want results, it’s time to change how you live!
https://www.onlinecalisthenics.com/blog/It’s%20Time%20to%20Change%20Your%20Lifestyle%20for%20Real%20Results:%20How%20to%20Start%20Calisthenics
https://www.onlinecalisthenics.com/blog/It’s%20Time%20to%20Change%20Your%20Lifestyle%20for%20Real%20Results:%20How%20to%20Start%20Calisthenics
Have you ever considered that working out could be spiritual?
I think calisthenics is the perfect metaphor for that.
Here is my take on it!
https://www.onlinecalisthenics.com/blog/How%20Calisthenics%20Promotes%20Altruism%20and%20Spirituality
I think calisthenics is the perfect metaphor for that.
Here is my take on it!
https://www.onlinecalisthenics.com/blog/How%20Calisthenics%20Promotes%20Altruism%20and%20Spirituality
When is the last time you sprinted?
If you don’t remember, that’s a problem!
Sprinting is one of the most important fitness exercise there is.
Here is why and how to do get started!
🏃♂️🏃♂️🏃♂️
https://www.onlinecalisthenics.com/blog/Why%20You%20Must%20Sprint:%20The%20Ultimate%20Calisthenics%20Leg%20Workout
If you don’t remember, that’s a problem!
Sprinting is one of the most important fitness exercise there is.
Here is why and how to do get started!
🏃♂️🏃♂️🏃♂️
https://www.onlinecalisthenics.com/blog/Why%20You%20Must%20Sprint:%20The%20Ultimate%20Calisthenics%20Leg%20Workout
Here is a snippet of our Farcaster Calisthenics session in LA!
Great team!
Great work!
🙌💪
Great team!
Great work!
🙌💪
Great calisthenics session this morning with the Farcaster team in L.A!
Here is the workout we did:
1- Pull/push:
- Pull ups/push ups x 5/5
Substitutes:
* or assisted pull ups or negatives
* Incline Push ups or knee push ups
- Deadhang battle (last man standing)
- Box dips x 10 reps+ x 3 sets
2- Legs:
Squats + isometric holds (every 20 sec) x 2 minutes
3- Core:
- Hollow body x 30 sec
- floor knee raises x 30 sec
- Vertical straight leg hold x 30 sec
- Side planks x 30 sec
Here is the workout we did:
1- Pull/push:
- Pull ups/push ups x 5/5
Substitutes:
* or assisted pull ups or negatives
* Incline Push ups or knee push ups
- Deadhang battle (last man standing)
- Box dips x 10 reps+ x 3 sets
2- Legs:
Squats + isometric holds (every 20 sec) x 2 minutes
3- Core:
- Hollow body x 30 sec
- floor knee raises x 30 sec
- Vertical straight leg hold x 30 sec
- Side planks x 30 sec
Fitness is a lifestyle.
So➡️ Friends and family should be part of it!
https://www.onlinecalisthenics.com/blog/How%20to%20Start%20Calisthenics:%20A%20Family%20Approach
So➡️ Friends and family should be part of it!
https://www.onlinecalisthenics.com/blog/How%20to%20Start%20Calisthenics:%20A%20Family%20Approach
If you are a fitness beginner, here are 6 movements you need to be able do!
It’s the foundation.
And if you are already experienced, you should master them!
https://www.onlinecalisthenics.com/blog/The%206%20Most%20Important%20Calisthenics%20Exercises%20For%20Beginners
It’s the foundation.
And if you are already experienced, you should master them!
https://www.onlinecalisthenics.com/blog/The%206%20Most%20Important%20Calisthenics%20Exercises%20For%20Beginners
If you are working to get a strong back and get better at pull ups, this is for you!
Everyone thinks of dynamic training with reps and sets…
…but don’t forget the importance of isometric training to increase your workout results!
Here is how to do it!
https://www.onlinecalisthenics.com/blog/How%20to%20Start%20Calisthenics:%20Isometric%20Holds%20for%20Upper%20Body%20Strength
Everyone thinks of dynamic training with reps and sets…
…but don’t forget the importance of isometric training to increase your workout results!
Here is how to do it!
https://www.onlinecalisthenics.com/blog/How%20to%20Start%20Calisthenics:%20Isometric%20Holds%20for%20Upper%20Body%20Strength
🚨 If you can do pull ups and are trying to get better at it, this workout is for you!
https://www.onlinecalisthenics.com/blog/boost-your-pull-up-strength-with-assisted-one-arm-pull-ups
https://www.onlinecalisthenics.com/blog/boost-your-pull-up-strength-with-assisted-one-arm-pull-ups
Hi guys, if you are wondering…
…you can definitely start calisthenics even if you are overweight!
It’s best way to get lean and build muscles!
Maybe you can’t do a full push up or a pull up yet but there are many other thing a you can do to build up to it!
Here are plenty more details!
👇
https://www.onlinecalisthenics.com/blog/are-calisthenics-effective-for-overweight-beginners
…you can definitely start calisthenics even if you are overweight!
It’s best way to get lean and build muscles!
Maybe you can’t do a full push up or a pull up yet but there are many other thing a you can do to build up to it!
Here are plenty more details!
👇
https://www.onlinecalisthenics.com/blog/are-calisthenics-effective-for-overweight-beginners
Supersets are the answer to quicker workout results!
I use them all the time!
Maximize your time👊
I use them all the time!
Maximize your time👊
When it comes to getting results, here is The answer no one wants to hear!
I used to be bad at running, but with this answer and mindset I overcame my weakness and ran faster than I ever did this morning.
It WORKS!
I used to be bad at running, but with this answer and mindset I overcame my weakness and ran faster than I ever did this morning.
It WORKS!
If you are working at a desk, chances are you have rounded shoulders.
Here is a simple calisthenics exercise to fix this and make your shoulders bullet proof!
https://www.onlinecalisthenics.com/blog/How%20to%20Get%20Stronger%20Shoulders%20Without%20Weights
Here is a simple calisthenics exercise to fix this and make your shoulders bullet proof!
https://www.onlinecalisthenics.com/blog/How%20to%20Get%20Stronger%20Shoulders%20Without%20Weights
Important note: you can start calisthenics no matter what your current fitness level!
Even if you have to lose weight, even if there are movements you can’t do yet, there is always a movement variation for you!
Just get started!💪
Here is how!
https://www.onlinecalisthenics.com/blog/are-calisthenics-effective-for-overweight-beginners
Even if you have to lose weight, even if there are movements you can’t do yet, there is always a movement variation for you!
Just get started!💪
Here is how!
https://www.onlinecalisthenics.com/blog/are-calisthenics-effective-for-overweight-beginners