Calisthenics Bodybuilding

Returning to Hyderabad from Chennai, and looking for a job means I don't have ready access to a gym which I can get to, so sadly no barbbell work - a f&*ck%$# tragedy. Yet, this means that I can focus on some bodyweight basics again which will always hold you in good stead, and probably has the most trasferability in terms of how strength gains translate into other modalities as diverse as barbbell lifts, yoga or gymnastics.

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Sunday, 2nd January, 2022

Running and sprints on the beach

Jog initially to get the blood flowing. Try a few short runs, about 40 - 50 metres at about 65% of your peak effort. Walk back to your starting position to recover. Sprint at about 85% of your peak effort for 50 metres and walk back. The carioca, or side hip swivel run is a great drill for you to try here. It opens your hips and teaches your knees and ankles to land and absorb your stride in new angles, while also helping you redirect your gait. Remember to walk back to recover. When rested sprint about 35 metres at your max effort for the day. Walk, breathe and relax. Finish with a slightly longer run at 85 - 90% of your peak effort. And you are done.

Monday, 3rd January, 2022

Handstands

1 x slow 13 count hold

1 x hold with slow deep breathing. Nose blocked.

Push-ups

6 reps

6 reps

Dips

4 reps

5 reps

Hindu push-ups

9 reps

10 reps

Side lateral raises

1 x 11 reps (5 kg)

Lateral band pulls

1 x 10 (green tube) - underhand grip

Tuesday, 4th January, 2022

A bit of a rest day for me. Bought some groceries and it was a 5k walk.

Wednesday, 5th June, 2022

Pull-ups

8 x 1

6 + 2 x 1 - broken set

Suspension trainer rows

9 reps

10 reps

Kettlebell swings

12 reps each arm (16 kg)

24 reps (16 kg)

Dumbbell alternating curls

14 reps (10 kg) x 2 - felt the speed go down on the second set.

Resistance band upright row

16 reps Turquoise band

Resistance tube shoulder dislocates

Do abou ten or twelve.

Thursday, 6th January, 2022

Goblet squats

15 reps (16 kg)

15 reps (16 kg)

Romanian deadlift

22 reps (16 kg) - feet elevated slightly

25 reps (20 kg)

Db lunges

32 reps (10 kg)

24 reps (20 kg)

Calf raises

15 reps each leg

17 reps each leg

Foot flexion

60 reps

Assisted Nordic curls

7 reps

8 reps - slightly faster reps

Cossack lunge

14 reps

Friday, 7th January, 2022

Leg raises

10 reps - slight bend at knees and I had to do them fast as the door frame is not nice to hang from.

10 reps - slower, slightly better form. Knees still bent.

10 reps - form breaking down and put in some body English.

Reverse hypertensions

20 reps - I bend my knees and do them as my feet would touch the floor were I to leave them extended.

20 reps

30 reps - hips elevated on a pillow.

Resistance band woodchoppers

25 reps each side - black band

reps each side - black and blue band

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A few things you should note if you are transittioning to such a program from a basic barbbell lifting routine is that you would probably be putting in a lot more reps and volume on this one as you are moving significantly less weight. And while this may better aquaint you with the movement, and you can focus on form - it is very easy to let the volume sneak up on you in the quest for gains. Give yourself dedicated rest days, where you do nothing but active recovery at most.