Introduction to Calisthenics & Bodyweight Training with Carlito | Carlos Salas | Skillshare

Introduction to Calisthenics & Bodyweight Training with Carlito

Carlos Salas, Calisthenics & Fitness Trainer

Introduction to Calisthenics & Bodyweight Training with Carlito

Carlos Salas, Calisthenics & Fitness Trainer

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11 Lessons (32m)
    • 1. Introduction

    • 2. What is Calisthenics

    • 3. Learn How to Plank

    • 4. Push Ups 101

    • 5. A Message From Your Coach Carlito

    • 6. Improve Your Pull Ups

    • 7. Include Dips in Your Training

    • 8. Squats Are The Key

    • 9. My Personal Tips & Tricks

    • 10. Let's Apply This in The Class Project

    • 11. Thank you!

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About This Class

Welcome to Introduction To Calisthenics & Bodyweight Training.! In this course, your coach Carlito will walk you through all the basics and everything you need to know in starting your calisthenics journey. This is an amazing way to get going with fitness and even adding something new into your fitness routines. 

In this 30 minute course, you'll learn what calisthenics is, what the basic moves are and how to perform them and even how to apply all the knowledge in your personal workout routines to actually reach your fitness goals.

What you'll learn:

  • What is calisthenics: an overview of what calisthenics is, where it came from and what is used for the most.
  • Different styles of calisthenics: we will establish differences between freestyle and strength and power and give you insight on what would be the best way for you to train for these specific modalities.
  • Main exercises: we will go over the foundation exercises of calisthenics (plank, push ups, pull ups, dips and squats) and show you the common mistakes that can help you get to the next level once mastered. 
  • Tips & tricks: my personal tips and tricks to ensure that you are making progress in your calisthenics journey.
  • Application: practical ways to apply the knowledge from this course to your training program

You can get more information about coach Carlito by checking out his Instagram @carlito or visiting his Online Training website


Meet Your Teacher

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Carlos Salas

Calisthenics & Fitness Trainer


Hey! My name is Carlos and I'm a Calisthenics Master Trainer. I'm the founder of Calisthenics Canada and Fit Calisthenics Online Training. My calisthenics journey started more than 7 years ago after a torn ACL playing soccer. Through physiotherapy and recovery, I started going to the local gym and getting into fitness. Trying to work around my injury I got obsessed with pull-ups and bodyweight training. During this time I took a trip to Los Angeles that exposed me to one of the biggest calisthenics communities at the time and I was hooked ever since. From that moment on, I made it my mission to create a community like it in Canada. I could see then, the potential that street workout had and started training anywhere and everywhere I could. Not only did I work on my personal skills but a... See full profile

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1. Introduction: When I first started doing calisthenics, I discover how important fitness is. Mastering my own body weight helped me feel powerful and confident in tackling anything that life could throw at me. It really opened my eyes to a different side of working out that I had never seen before. It was fun, it was challenging and it was inclusive. And from that time on, I've honestly been hooked and obsessed. What's going on, guys? My name is Carlos, but most people call me Carlito. I'm a cow. Cenex, coach, founder of Fittkau Cenex Online training in Calisthenics, Canada. I've been doing calisthenics for over seven years, and not only have I had the awesome opportunity to train with some of the top cow Cenex athletes in the world, but also I've been able to organize competitions, meet ups and other events. Bring the whole cow Cenex community together. In this course, I'm going to teach you how to build a solid foundation in your training by becoming an expert in the main basic exercises. Whether you're just beginning or you've been doing calisthenics for quite some time, this will help you get a fresh perspective on how important the basic movements are and how they can affect your training and really your whole house and external. I'm going to share with you my personal tips and tricks that have allowed me to compete in elite levels, give you information and context about the current cow Cenex World talk you through the common mistakes and some of the foundation exercises, along with the solutions and methods that can help you fix these. And finally, I'm going to give you challenges, homework and projects that you can use in your own training to accelerate your progress. So if you're ready to take it to the next level, let's get started right away. 2. What is Calisthenics: First of all, let's get clear on what the word calisthenics means. It comes from the Greek words cows, which means beauty and Fino's, which means strength. What this all really means is that cost annexes any move that uses your own body weight. As for sisters to create strength, conditioning and endurance, there is imprecise information on how or where it all started but is known to have been used even in the primitive world before civilisation. Think about it. We didn't have weights. We didn't have gyms, but we did have the need to jump, crawl, push, pull twists and sprint. From a more modern standpoint, Cal Cenex has been used in military training and big group boot camps. Because of how effective in portability is. No matter where you are, you can get a workout anytime. Nowadays. The word calisthenics and its most modern form street workout, are used interchangeably to describe the display of these type of exercises and time routines for the purposes of show entertainment and skill, and also for the purpose of fitness endurance, a strength building. This brings me to the next point, which is super important when talking about calisthenics in the current context of social media, the rice of technology and the innovations around the sport. From the time that YouTube started to become popular, calisthenics also started rising. Not only could people now get exposed to this type of training style all over the world, but it also created a culture of challenges perpetual, widespread and constant innovation that cost it to blow up. This was the catalyst of what we now call free stock outstandings, which focuses on dynamic and static skills put together through combos between different types of moves. Many people describe this as a combination between gymnastics and park, or the cybercast Annex has visual appeal and the wow factor that drives many people to be interested. It was actually seen people fly over the bar. What made me get into it? Competitions for this type of calisthenics usually involves a panel of judges who score the athlete based on static moves, dynamic moves and the transitions between them and individual time teats. The other side of couse 10 X, which I personally have identified with the most, is strength and power. This side deals with more general fitness, conditioning, muscle endurance, strength and power In this format, people use calisthenics for the purpose of aesthetics, health and fitness. This is where things like high volume training and waited. Cow Cenex falls it. Most competitions deal with max amount of reps of a single exercise in time heats or full endurance routines that put together several main exercises. Being more inclined to freestyle, for example, doesn't mean that you neglect strength and power. In fact, some of the most successful cow standing athletes in the world right now have an amazing balance of strength and power and the freestyle aspect that gives it the leverage when creating dynamic moves, practising skills and stringing them together into combos. You can get into either of these four Mass without the other. But I'm a firm believer that in order to have the best and safest experience in any of them , you should start by really understanding and mastering the basics. I love to know what is it that got you into calisthenics and what you like the most is a freestyle or is it strength and power 3. Learn How to Plank: our Alison talking about some of the most basic exercises in caps. Thanks. First way have planks in planks are basically a static isometric exercise that mainly targets the core, the glutes and the shoulders. Here we have an example of what a plant looks may. Benefit of this exercise is a time of attention that it creates. Throw your whole body from your upper body here all the way down to your feet, understanding and knowing how to turn some of these muscles to fire up through the planks. Conservatives. A huge, huge benefit in many of the other cats, Cenex exercises like basic pushups or even more advanced exercises like from leaders and one of the most common states when doing plans is dropping your hips, which usually points to a lack of activation in the glutes and the court. The easiest way to get rid of this and to fix it is by squeezing until includes and pressing down to the ground with your elbows. Food like your activity. Another tip to fix this is by moving your hips into Syria. Another common mistake in the blanks is having elevated hips. This usually happens when the core gets fatigue, and we resort back to pushing through our forms and our shoulders to relieve some of that pressure. Way to work on this is my opening your legs so that you can shorten your center of gravity in your body and make exercise a little bit easier and manageable. After that, you build up your strength and hold it for more and slowly bring your feet closer together . Place to be as effective as possible. We need to think or or over again, but activation and making sure that we're not just letting our bodies be in space but actually fighting some of the forces. That body performing place activation can fix most of the mistakes in the plants, and you do this by consciously and deliberately pressing on the ground with your elbows, not letting your shoulder skip up, pushing your upper body tiny or squeezing the glutes and actively gripping the ground. Here. Some variations for you to try out and start implementing in your day to day train your homework is to practice all of these variations for 30 seconds, with 32nd break in between for three rounds now 4. Push Ups 101: all right, so pushes to me one of the most of the corn exercises and palest annex and one that will help you greatly in every other move. If you take the time to master is one of the most versatile movements that can be used for strength but also for endurance. A lot of people think that push ups are straight up chest exercise, but for me, push ups are the ultimate full body workout. Yes, the main muscles needed to perform push ups are your packs, your shoulders and your biceps. But to do them in the most effective way, you have to make sure that you're resorting back to your core as well. This is what will make the biggest difference between wicked push up, and they so so and an active core result in a push up that isn't stable turning on the core and using that as a race or starting point For your push up this super super important, this will allow your body to say nice and flat. Well, you're going all the way. Think about active flank and how you can transfer that same situation into your push. Another comment state is depressing your shoulders to the point that your shoulder blades have no stability, something like this to create maximum power. In this example, the best way to fix it is to create that activation and feeling like pressing the ground down. Once you have that positioning, bringing yourself down and slowly getting your shoulder blades involved is the best way to make sure that you have a nice and tight pusher. Another really important thing is your hands placement for beginners. I often suggest just have them shoulder with part and opening up your hands a lot so that we can create a lot more surface area. You want your elbows to be in a 45 degree angle. And even though there's a lot of other hand positionings that you can do, this is the most beginner and best for start other ones with your elbows more in with, the wider grit will become useful once you master, it might tell silly, but a big mistake that I see people making is trying to do a push up with necessary strain or with this assaults isn't just really bad habits created through the push up, so people feel like they can regress and actually make it easier for themselves. In this case, what I want you to do is put your knees down on the ground and actually work of that aggression, nailed down a proper technique and then transfer that into full full. The last thing I want to touch on is arranging, even though I agree that there's a place in time for half grabs. Shorties, or non lockout movements as a beginner is important to learn what full range of motion means and apply it until your push ups have been mask. The idea here is to make sure that your body makes it all the way down at least an inch off the ground and they wait up. You want to make sure that you're locking out into your elbows to your body, comes all the way up and keeps that flat position. I'm gonna show you some of the most common variations of push ups. You can start trying in your own training again. Your homework is going to be to do 30 seconds of work with 32nd break for three rounds, so give it a shot. Let me know how it goes 5. A Message From Your Coach Carlito: What's going on, guys, I just wanted to jump in real quick here and not only give you a little break from your training. I know you're busy watching all these videos and actually applying them to your own training. But I also wanted to ask you for a quick favor if you could review or just leave a comment in this whole video, serious would be super super appreciated. I know that other people who are looking to get it into Kasten ICS would really appreciate to have other people's opinions on what they got from this course and what they can expect . So that would be amazing. If you can't totally cool, you can skip ahead into the next video and keep on with your training. I really hope you're getting all the valiant, all the knowledge from it, and really applying it to your training. I can't wait to see the results and all the beasts that we breed from this, so keep working, hard training and rock and roll 6. Improve Your Pull Ups: polyps can be one of the most difficult House Senate exercises for beginners. It not only requires a lot of strength, but it also needs to be done with proper technique to make sure that the movement is getting stronger and it's actually being effect. It is mostly on upper body strength exercise, but like many other calisthenics moves, it draws a lot of energy from the court to make it very stable. The main muscles, you something. Pull up our your last traps biceps, enough course reforms. I can't stress enough about the importance of reforms. Informed String actually doing a lot of a lot of how cynics exercises. This is where a lot of people fall short because they might have to strengthen bigger muscles, but not necessarily in the forms to keep them. If you cannot pull up to the bar, then how can you expect to pull yourself up for all the beginners out there? My main tip disassembly. Learn how Cain can be passive or active by activating your staff, doing what I call a bullet or what it becomes the beginning of a really when he makes that have pain with active getting this movement called Scab. Think about your traps in about shrugging while hanging, and you'll get that scapular races are also a good, good way to warm up and get your shoulders nice. You want to go into that active hanging, but pulling your scalp back then into a passive by just struggling and letting them the best ways to get comfortable with pull ups in terms of strength and take me are just simple in regressions, like working on your negatives. You do this by jumping up on the bar and slowly fighting gravity on your way. Another really good way to start getting really comfortable with pull ups and once you have that baseline strength is by using a bank. Abed is a wicked tool because it allows you to track your progress as you go by, using advanced with less or more resistance. Here we have an example band in action that it just basically helps working on. Take me without thinking so so much. There are few areas of pull ups that I always see people struggling. Elbow flexion is one of them in which people bring the elbows in, re sorting a lot to the shoulders and biceps and mostly forgetting about huge muscles that are supposed to be working your last. In this case, I suggest you bring your animals back and think about squeezing your shoulder blades together as you move yourself from the bottom position up to top off like pushups. Range of motion and court activation are super super important and will play a huge role in the way that pull ups get your body. Make sure to get chin off. The bar is a bit of a baseline, and you're almost fully locked. There's a bullet variations that you can try. 12. Your whole ward is to do 30 seconds of work, 32nd great for three rounds. Try all the variations and see how your body. 7. Include Dips in Your Training: I found dips too often be underrated exercise, but it's actually one of my favorites. It's been around for ever, and it gets used, not bullying Cal aesthetics, but in other strength, baby modalities of fitness like body. Think of our it may be targets a chest triceps, depending on which type you do, but it also targets shoulders. Dips are not easy to cheat because usually the mistakes are very, very one of the big estates that I see most with dips. It's a range of motion like we talked about before. There is a time and place in which range of motion can be modified or adjusted, depending on your ankle. But for dips, especially in the beginner stages, you want to make sure that you have a full range of motion. That means that your weight down you're breaking the 90 degree angle with your elbows and on your way up your lost. Your many people tend to break on their hips, too, and uses as a bit of a kipping that can help it make it easier. Ideally, you want your whole body to be straight. But for most bars that are tall enough, that is impossible. Bend your knees, though, is very common and not really that thing as long as the body stays nice and straight through the hole. An issue that I see often is forgetting about the role of the traps in this exercise. If you find yourself shrugging throughout a whole range of motion in this exercise, you're probably have trouble gaining that strength. We want to make sure that the traps are working alongside with rest, much like the shoulder blades in the push ups on your way down. Work through the same works for dicks. Your weight down you're making your taps work through a hole before we get into the variations. I want to mention that parallel dip often gets mixed up and some people default and end up doing either triceps chest it depending on what the strength of our I think by default, because often times we would just resort to that muscle group that we're stronger on without realizing small subtleties that chest it in a tricycle. For the chest, you would want to have your nobles flare out a little bit more, your upper body leading full. This will target the chest, the shoulders more than your crisis for your crisis that you want to strain your body up more vertically and bring your elbows in a lot. Now, check out some of the din variations that I prepared for you. And remember, if you want to put them into practice, you're gonna be doing 30 seconds of work. 30 seconds. Break between for three full ranks. 8. Squats Are The Key: squats are the staple callused annex when it comes to lower body exercises. Not only is it one of the most important movement patterns, but it's also has so many different variations that it becomes incredibly versatile. It's not a myth that counts antics. Athletes don't necessarily love like day, but really, who does anyways? I get now between legs heavily and even do waited legs because it really speeds up the process. But, yes, you can get strong legs by using callused annex. All you need is patience, creativity and a strong will. Regular squats target mostly quads, hamstrings and glues. But of course, by now you should know that every single calisthenics exercise targets the core and uses the court to draw power from. A little tip is that if you do all these exercises correctly, there's no need for you to have been doing a core day Abd eight because all of it gets resorted from your core in every single exercise master. This exercise is key to advance in your leg games because it will lock the possibility of so many other variations that will help with growth and strength. Building one of those common mistakes and squats that I see often is when people start the movement from their knees and not from their hips. The idea is to feel like you're sitting back and then you can bend the knees. You can correct this by placing a bench behind you and aiming at sitting on it so that your brain can know exactly what it should feel like. Another common mistake is your knees caving in. And this could be attributed a lot to the stands because you need to feel through your feet that you're kind of gripping the ground and forcing your knees out. A way to see this is by accentuating the art on your foot and actually placing most of the weight on the outside of your feet. Hunting squads is very common mistake, and it often requires a little bit of court activation and awareness on your upper body to actually make sure that you can fix it. You want to feel like the chest is up nice and proud, and your shoulders are pulled back and at the same time, even that core nice and tight. The idea isn't to just lift your head and straining your neck you want to actually keep it neutral while paying attention to the core of the chest and the shoulders. If you find that your heels air coming off the ground, it might just mean that you lack a bit of ability, your ankles or your tax. Usually, the way to fix this is by stretching your ankles and your caps properly. But at the end of the day, and ultimately you want loose hips and blues to make sure that you can actually do this exercise without lifting your heels to work up to this, you can do some corrective exercises that will avoid heels from coming off the ground. With this, you can put plates on the front to elevate the toes and not allow the heels to come off the ground at all. You might find that a range of motion might change in this position, but the idea is to get your body used to it. Now that you know what a squat is all about, you can go ahead and try some of these variations again. We're gonna be doing 30 seconds of work with 32nd rest for three rounds now 9. My Personal Tips & Tricks: Now that you know more about the foundation exercises, I want to give you my personal tips and tricks to maximize your gains and your progress. Tip number one Train with friend Turning alone can be fun sometimes, but I find that training with a partner usually pushes me and motivates me to go harder is that type of friendly competition that can add that extra layer of work. Having a partner is also an amazing way to stay accountable and focus on your training. For me, being able to train with other people and create community around calisthenics has been a one of the most rewarding and important aspects of my journey. Grab a partner, get out there and motivate each other. Tip number two is to record yourself, Sometimes hold training. It's hard to see all the things that you could be improving on, or they could be doing better. We got locked into our workout or super focused to the point that we can lose sight of the quality of reps and overlook some of the bad habits we've developed over time. That's a reason I always try to record myself, especially when I feel like an exercise might be hurting me. I'm plateau ing or I feel like I could be doing better. Tip number three Seek continual growth. Even though I do my best to give you all the information I know I'm also aware that I don't know everything there is to know and a lot of it is based on my own experiences and my own learning. There is value in continuing education so highly recommend that you get different perspectives, different information and different points of view that you can personally relate to and using your own training. If this course excited, you don't just stop here. Be hungry to learn, be hungry, to grow and be hungry to evolve. 10. Let's Apply This in The Class Project: All right, guys, as we get closer to the end of this course, I want to leave you with some practical things so you can start doing today to get ahead of the game and hack your journey. We'll get into the class project in a second for you to be able to take this knowledge and apply it to your own training. For this project, you will create a four week how standings routine, using some of the exercises and variations from the scores, plus any other additional exercises that you might already know you can download a class project template from the resource is page that will walk you through all the steps you need to know. We will first establish a goal for ourselves. Second, find our level and how to use that to build our routine. Really third, learn about basic routine splits to maximize your gains. First of all, you need to figure out what your ultimate goal is. Keep in mind that your goal is your goal. For some people, it might be muscle gain, while for others it might be skill practice or weight loss. Whatever that issue need to get crystal clear on what it is. You can have multiple goals like perfect form, scales and aesthetics and still be able to achieve that. But you need to have in mind a main goal and then work off that, write it down in the class project and then keep it in mind. Always. The next thing you do is go through what I like to call the benchmark workout. This is a very simple workout that will give you information about your muscle endurance, your conditioning and your stamina. It goes a little bit like this. You're gonna do a Max plank hold and then take a 32nd break right after. You're gonna do Max pull ups in one minute and take a 32nd break right after you're doing Max push ups in one minute and again, a 32nd break than a max squats in one minute 32nd break and you're going to finish up with Max dips in one minute with 32nd break. You're going to repeat this routine twice and record all your numbers in the project template. You will then use these numbers to start creating your own routine. Make sure that you include this benchmark workout at least once a week for the four week period so you can track your progress. The initial numbers of the benchmark workout should increase week after week, but remember that the progress really depends on your current fitness level and your dedication in this program. There are many ways to split your programming, but to keep it simple in this project, I want you to do full body programming every other day that will allow arrest A after every workout before we hit full body again, make sure to include in your workouts upper and lower body exercises. Take the benchmark workout numbers, cut them in half and then super set them and routines of 4 to 6 exercises for 3 to 4 rounds , depending on your level and your knowledge, you might want to play around with this and do body parts splits like chest back, legs, shoulders, arms and core or movement pattern specific like push pull legs. You don't really know what all this means. I highly encourage you to start with a full body programming and take it from there. Remember that you can use a class project template to guide you through the whole process. 11. Thank you!: Now that you have all the knowledge and tools familiar own routines, you have full control over your programming and your journey, a big part of cost annexes, experimenting with exercises and finding really what works well for you. Make sure toe always step out of your comfort zone and push the limits when training. Something to keep in mind is that everyone's journey is different and some people might progress faster than others. Don't let that discourage you, because at the end of the day it's you against you. Take everyone you can get and use it to elevate you further. You're stronger than you think, and sometimes all it takes is a little bit of consistency, hard work and dedication to realize it. It's been amazing sharing all this with you, and I can't wait to see you crush all your routines, evolving your training and feel stronger than ever.