The Street Workout & Calisthenics movement is a hybrid bodyweight sport.
It combines various disciplines such as classic calisthenics (pushups, pull ups, dips, squats), yoga, parkour, gymnastics, breakdance, and martial arts.
The overall goal behind Street Workout is holistic, full body engagement paired with high specificity focus on various muscle groups and movement patterns to address a wide range of goals, imbalance, and injuries.
The following calisthenics workout routines guide you along that mission.
“Classic” Full Body Workout: use body weight exercises to hit every
muscle group, from upper body, abdominals, to lower body. Great for
all fitness levels.
“Special” Upper Body Workout: activate, engage, and challenge every
muscle in your upper body.
“Ab Cutter” Workout: go through one full hour of intense abdominal workouts. For those seeking the 6 Pack!
“Core and Legs” Workout: workout your core & legs with calisthenics movements and body weight exercises.
“Booty Blaster” Workout: focus on toning and sculpting the glutes & legs with calisthenics and body weight exercises.
“Freestyle Calisthenics” Techniques: learn all the progressions to the advanced calisthenics movements such as muscle ups, human flags, front levers, back levers, one arm push up and pull-up, handstands and handstand push-ups, bar hops and much more!
“Balance Technique” Workout: focus on building balance in your technique and body such as in handstands.
“Ring and resistance bands” Training: use gymnastics ring and resistance band devices. These devices are unstable, and incremental, forcing your body to engage its stabilizing muscles. Perfect for toning the body and developing definition.
“Battle Workout” Classes: use every movement and technique you’ve gathered from your training and engage in a friendly battle competition where you challenge other friends. Try something new, challenge each other and discover how to apply the functional calisthenics movements previously learned.
Most efficient Training patterns:
- Pyramids (1 to 10 then down to 1), do 1 reps, rest, do 2 reps, etc…to 10
- Ascending & descending ladders/drop sets: 1 to 10 or 10 to 1. You can also start at a higher amount and drop or raise by 2 or 3 reps each time. There are 3 types of ladders: reps, time, weight (or resistance bands). Mixing them together is a 4th option.
- Combo sets repetitions, micro reps/full range mix & static holds
- Super-sets, partner sets (One on one, circles, team challenges)
- Short circuits (3-4 movements)
Even though pull up bars are a necessity at some point, there are alternatives to it such as gymnastic rings and resistance bands (streetworkoutacademy.com/shop).
Find out the best way to work on your back when you don’t have access to any equipment with the FREE Intro Pack at OnlineCalisthenics.com.