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I’ve never been the commercial gym type of guy. And because of this, my number one priority has always been geared towards a calisthenics home workout.
Seriously, the last time I moved house, my only real concern was where I was going to put my workout equipment if I decided to move in.
It’s not that I’m entirely anti gym. In fact, I’ve boxed (non-competitively) for over 10 years. And in that time, I’ve spent countless hours visiting the local gyms to hit up the heavy bags at least two or three times a week.
But when it comes to resistance training (more specifically calisthenics). I’d rather take a hard swing in the nuts from Thor’s hammer then spend my time in a crowded commercial gym.
Now, the setup I have at home isn’t anything to brag about.
In fact, other than a pullup station, dip station a few weights. I don’t really have anything that you’d consider remotely gym worthy.
But somehow I’ve always managed to get by.
Anyway…
Over the years, I’ve experimented a lot with calisthenics. And even though I’ve created some kick-ass workouts in my time. I’ve never quite been able to build the type of strength to pull off some of the more advanced calisthenics exercises.
I was always pretty good at pullup and dips. And I could hammer out pushups like they were going out of fashion.
But when it came to progressing to harder variations of each, I was always a little lost.
So I did what most people do in this situation and hit up the Big G (Google) in search of some type of calisthenics home workout that was not only challenging…
…But helped me progress to more advanced exercises more quickly.
It didn’t take long, but I eventually came across a calisthenics program called Bar Brothers.
This caught my eye for two reasons…
Firstly, It wasn’t massively overpriced like most programs are.
And second, after watching the sales video and seeing what the creators of the program had accomplished using ONLY calisthenics. I kinda just wanted to get stuck in and see what all the hype was about.
So I whipped out my credit card and splashed the cash.
And looking back now, it was probably one of the best decisions I’ve made so far.
Anyway…
After sitting down and watching some of the introductory training videos, I realized that I actually didn’t know sh*t when it came to constructing an effective calisthenics home workout.
See, even though I had some knowledge of reps, sets, and basic progressions. It turns out that this is only a small slice of the pie when it comes to building real strength and power.
Just to give you a little snippet of what I learned. It basically covered every major compound exercise in great detail.
This included exercise form, muscle engagement, and specific ways to activate my core that I didn’t even realize were possible.
And I’m not just talking about basic stuff here.
I’m talking about real, out of the box type thinking that, when implemented correctly, is almost guaranteed to raise your game to an entirely new level.
It even went one better by including the more advanced calisthenics exercises like the planche, human flag, muscle-up. And at least a dozen others that I won’t list now because frankly, it’ll take too long.
Now I won’t lie. The program’s pretty intense. So if you’re not prepared to hit the ground running and go all-out, balls to the wall, then it’s probably not the program for you.
But if you want to see awesome results in minimal time, then it might just be the golden ticket you’ve been looking for.
Anyway, check out the video below to take a look…
WATCH VIDEO: Learn How To QUICKLY Master The Planche, Muscle-Up, Human Flag, And Other Advanced Calisthenic Moves That Defy The Law Of Gravity
(Video Will Open In A New Window)
Table of Contents
Benefits Of A Calisthenics Home Workout
The Ultimate Time Saver
Probably one of the biggest benefits of my calisthenics home workout is the time I save.
I mean, let’s say it takes you 15 minutes to get to the gym. That’s 30 minutes total if you take into account the ride home as well.
Then you’ve gotta check-in, wait for equipment to become available. So you’re easily looking at 45 minutes plus before you’ve even done a single rep.
And by that time, I’m pretty much close to done with my home workout.
Structured Workouts
If you’ve read some of my other blog posts, you’ll know that I’m a big fan of supersets and weighted calisthenics.
In fact, most of my routine consists of supersetting opposing muscle groups.
So with this in mind, I need to transition quickly between exercises to keep the momentum going, and my heart rate elevated. And working out at home lets me do that.
Increased Focus
I’m naturally an introverted guy, so getting some “Me Time” is something that I need daily.
So when I head into the little gym setup I have at the back of my house, it’s just me, myself, and I.
Just the way I like it.
Now, this is only personal preference. And what works for me might not work for you.
In fact, some people tend to thrive more in a gym environment because it helps keep them motivated by being around others.
But for me, I wouldn’t have it any other way.
What Makes An Effective Calisthenics Workout
Now an effective calisthenics home workout should do exactly 4 things.
#1 – It should focus on the essential movement patterns
Firstly, it should cover all the essential movement patterns needed for getting a complete full-body workout.
This includes the following…
- Vertical Pull (pullups or chinups)
- Vertical Push (parallel bar dips or handstand pushups)
- Horizontal Pull (inverted row)
- Horizontal Push (pushups)
- Squat (bodyweight squats or lunges)
- Hinge Movement (bodyweight deadlift or hip thrusts)
Now, if you include all 6 of these movement patterns in your workout, then you’ve got all your bases covered.
But another thing you can do to further increase the effectiveness of these movement patterns is to change your hand position.
Take pullups/chinups, for example…
See, even though these exercises are similar. A wide grip pullup places a lot more demand on your lats.
However, if you were to change the angle of attack and focus your efforts on close grip chinups. You’d be taking a great deal of stress away from your lats and placing it on your biceps instead.
#2 – It should include detailed calisthenics progressions
I probably don’t need to tell you that progression is the key to building strength.
This is fitness basics 101.
Now, in the weight room, you can do this simply by adding more weight to the bar.
But with calisthenics, it becomes a little more problematic, so you need to get creative.
There are two ways you can do this…
You could simply add weight to your workout in the form of a weighted vest, dip belt, or weighted backpack…
…Or you could leverage your own body weight to create harder variations of each exercise.
This is what the Bar Brothers Program teaches. But it does so in a way that makes it easy to progress from one variation to the next, without pushing your body beyond its capabilities.
#3 – It should be time-efficient
This is another reason I prefer to workout at home. Because it saves me heading to the gym and back.
But other than this, I like to structure my home workouts in a way that cuts my workout time without sacrificing results.
Now, the easiest way to do this is supersets.
Basically, supersets are where you perform two exercises back to that work opposing muscle groups.
So, for instance, you could superset pushups (which targets the chest and triceps)…
…With inverted rows (which targets the back and biceps)
Not only will this keep your heart rate elevated (which is optimal for increased fat loss). But it’ll allow one muscle group to rest while the other is working, cutting your workout time almost in half.
#4 – It should get results
This is a no brainer obviously. If you’ve been working out for a while and you’re seeing little to no progress. You need to take a step back and rethink your approach to calisthenics and your workout in general.
A Quick Example Of A Killer Calisthenics Workout Routine
Now, over the years, I’ve done a lot of experimentation with calisthenics and created some pretty decent results using specific training methods that follow all of the above principles.
So I just wanna give you a quick example of what an effective calisthenics home workout should look like to get the best results possible.
Obviously, your diet is always going to be the main contributor to the results you see in the mirror. But once that’s dialed in, here’s a workout you can have a play around with…
Superset #1:
Pullups/Chinups
Parallel Bar Dips
Superset #2:
Inverted Row
Pushups
Superset #3:
Hip Thrusts/Bodyweight Deadlift
Pike Pushups (targets the shoulders)
Finisher:
Bodyweight squats and/or lunges
Now, this is just a basic outline and is in no way set in stone. You’ll want to adjust the sets, reps, and loading of each exercise depending on your goals.
But it’s a pretty sound routine that covers everything you need it to. So if you’re struggling to find what works, then I recommend giving it a try and adjusting certain elements to suit.
You might have also noticed that the pulling movement always comes before the Push for the upper body supersets.
This is primarily because performing a pull before a push primes the joints and allows more blood flow to that specific area. This creates more force output during the pushing phase of your superset, allowing you to either push more weight…
…Or perform more reps of that particular exercise.
Training Should Be Goal Specific
Depending on your goals, you’ll want to approach your workout very specifically to get the results you want.
For instance, if your goal is strength, you’d need to adjust the rep scheme by performing relatively low reps in the 3-6 rep range for multiple sets.
So in this situation, adopting some form of weighted calisthenics is an ideal option.
If, however, your focus is based more on learning calisthenics skills. Then you’ll want to specifically train for this by following a progressive calisthenics program to slowing increase your skill base.
Taking Things To The Next Level
Whatever it is you decide you want. The most important thing to remember is that you remain consistent and keep constantly challenge yourself to reach your goals.
If you do, then I predict that you’ll find what you’re looking for sooner rather than later.
But if you feel like you need a little nudge in the right direction or just want to join a community of like-minded individuals who are hell-bent on getting the best out of themselves.
Then I’d recommend checking out the Bar Brothers Transformation Program in the video below…
WATCH VIDEO: Learn How To QUICKLY Master The Planche, Muscle-Up, Human Flag, And Other Advanced Calisthenic Moves That Defy The Law Of Gravity
(Video Will Open In A New Window)
Now, I’m not gonna lie and tell you that this is the best program in the world because, to be honest, it’s not for everyone.
The fact is that this program is hard. So if you’re the type of guy or gal who’s looking for an easy way to get great results, this isn’t for you.
But if you’ve got the motivation and the determination to push beyond your limits and get things done. Then this might be what you’re looking for.
One more thing…
To make sure you’re getting exceptional value when you join. I’ll also throw in a few freebies worth over $100 to sweeten the deal.
This includes…
- HIIT to Fit
- Functional Strength
- And Kettlebell Transformation
Consider this an ethical bride to give you that little Push in the right direction.
If you want them, then here’s what you need to do…
Step #1: Go ahead and click on one of the Bar Brothers videos or links on this page.
Like this conveniently placed one here: –> The Bar Brothers Transformation Program <–
Step #2: Watch the sales page Very Carefully.
Step #3: If (And Only If) you feel this program could add some value or benefits to your calisthenics home workout. Go ahead and purchase the program by hitting the “Add To Cart” button on the sales page.
Step #4: One you’ve got the program. Just send me proof (screenshot, receipt, etc…) that you purchased the program via the contact form on my website…
…Or by emailing me at Dan@Un-Ripped.Com
And I’ll send over ALL 3 Training Guides you see above directly to your email address within the next 48 hours as a sincere thank you for buying the Bar Brothers Program.
Anyway…
I think I’ve about covered everything I needed to in this post, but if you have any questions, comments, or you just want to say hey. Go ahead and shoot me a quick message in the comments section below…