bodyweight wod

Bodyweight WOD: 55 AMRAP and EMOM workouts using only Calisthenics

The Bodyweight WOD Solves Calisthenics Exercise Boredom!

Like you, there are days I struggle to get off the couch and do my calisthenics. I’ve recently discovered that picking a different Workout Of the Day (WOD) helps–and by forcing myself to use the Every Minute On the Minute (EMOM) or As Many Rounds as Possible (AMRAP) approach, I look forward to exercising for and intense half hour!

In Crossfit, the exercise boredom problem is Chuck Norris’d by the daily WOD (workout of the day). These WODs include different exercises each day, and with different parameters, to ensure you really never do the same thing twice.

Sometimes they’re “for time;” other times, it’s every-minute-on-the-minute (EMOM), and still other times it’s as many rounds as possible (AMRAP).

As calisthenics is a significant part of Crossfit, it stands to reason that calisthenics enthusiasts can make use of Crossfit WODs that include only bodyweight exercises.

Let’s take a look!

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you are your own gym

You Are Your Own Gym: The Bible of Bodyweight Exercises – Book and App Review

You Are Your Own Gym: The Bible of Bodyweight Exercises Book (and App) Review

When it comes to implementing a fitness program that is as self-sufficient as calisthenics, some folks give it a go on their own with a stack of YouTube videos and experimentation.

When you really want a comprehensive program that includes everything you need to know–including how to sequence all your bodyweight exercises and progressions as part of a cohesive fitness program– you’ll want to give in and bend the ear of an expert.

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Ultimate Calisthenics Exercise List 2017

Ultimate Calisthenics Exercises List 2017

ULTIMATE LIST CONTAINS 251 CALISTHENICS EXERCISES

Lots of people consider calisthenics exercises to be for lightweights.

Now it’s true that bodyweight generally won’t bulk you up like a bodybuilder with oversized muscles, but as long as you’re progressive about the load you put on your muscles, you’ll get very strong–by making the exercises more and more difficult.

But what happens when you’re stuck doing the same 8 exercises over and over and over? You need inspiration!

To that end, we’ve compiled the most comprehensive calisthenic exercises list we could, with 220+ of the most challenging bodyweight moves we could find.

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pullup tower

Best Power Tower / Pullup and Dip Station For 2017

Looking for an affordable workout aid for the home that allows you to build your chest and stay in better shape? So was I! I’m proud to say my wife and I are now owners of the best power tower around!

I’m excited to say this because instead of a free standing pull up bar, I previously installed a cheap door-frame pullup bar that resulted in–surprise!!–a damaged door frame.

Not to mention that the door frame pullup bar didn’t include a dip station, so I was reduced to balancing between a couple of chairs to do dips. Thankfully I didn’t break those!

Now if I could just find time to patch up the door frame….

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Bodyweight Exercise Routines

11 Bodyweight Exercise Routines by Calisthenic Experts

When you’re trying to put together your very first bodyweight exercise routines, it’s easy to get overwhelmed with information.

There are no less than several hundred sites that either specialize in bodyweight exercises, or which specialize in fitness but offer advice to those getting into calisthenics.

One of the best approaches I’ve found is to look at what the experts recommend and either start with one of them, or take bits and pieces as your own.

In this post, we’ll take a look at a dozen of the most interesting foundational routines offered by experts in the field.

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bodyweight deadlift alternatives

Bodyweight Deadlift Alternatives

Bodyweight Alternatives for the Deadlift

When you’re getting into bodyweight training, one of the things you’ll discover is that there is a bodyweight version of most of the core exercises performed with weights at the gym.

  • Instead of bench presses, try pushups.
  • Instead of seated military presses, try handstand pushups.
  • Instead of weighted squats, try pistol squats.

One of the most effective weighted exercises is difficult to replicate with just bodyweight–the deadlift. But there are alternatives.

In this post, I’ll explain why the deadlift is such an awesome exercise, and cover some of the bodyweight exercises you can perform in its place.

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L-Sit

The L-Sit and V-Sit Are Core Bodyweight Alternatives to Situps

The L-Sit Kicks the Sit-up’s Ass

I’m sure most people reading this post are familiar with situps and crunches, if not with the L-sit. Situps and crunches are frequently staples of workout routines intended to develop washboard abs.

Calisthenics enthusiasts often replace situps and crunches with more effective core and ab exercises. Further, there is genuine concern about injuries that can be caused by doing too many situps and crunches.

We’ll cover a number of those situp and crunch alternatives here, and what to be concerned about related to situps an crunches. We’ll focus strongly on the L-Sit–a difficult but accessible exercise that can drastically improve your fitness in a hurry.

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