premium workout and nutrition plan now available
Welcome to our Blog where you can read anything you need to know to be fit. Learn more about Bodyweight Training, follow free, easy, tasty and healthy recipes, and more!

Want to read posts in another language? Click in the left upper corner and select your preferred language.

The best tips to learn the muscle up

  Lennert Fransen     20/01/2018     Comments (0)

When people start with bodyweight training, one of the first moves they'd like to achieve is the muscle up. The muscle up explained very easy in words: an explosive high pull up over to a dip above the bar. Below an example of the muscle ups: It's an awesome move to learn and do. You also build a lot of strength when training the muscle up. Of course it takes some time to get strong enough and achieve the move but it is definitely worth it! When you made it above the bar, the party starts. Then you'll get more motivated to learn more bodyweight training moves. Think about the human flag, front lever and back lever. (Also shown in the video above). But those are the more advanced  calisthenics  moves.  How long does it take until I can do a muscle up? You can guess, there are...

Read more

15 outdoor bodyweight exercises to get you started!

  Patrick Hendriks     20/01/2018     Comments (0)

Last week we shared a post with  20 beginner bodyweight exercises you can do at home . This week we want to share 15 outdoor bodyweight exercises to inspire you. Everyone can start training with their own bodyweight, so you can do so too! Reading this article and looking at the videos can get you started with bodyweight training. It won't get easier than this! Of course you can look for the   exact guidelines to get in shape the quickest  and read a couple of more articles from our   blog ! But this post should get you started already, good luck! 1. Assisted Pull Ups 2. Assisted Chin Ups 3. Knee Raises 4. L-Sit 5. Knee Raise Hold 6. Alternative Knee Raises 7. Scissors Kicks 8. Pull Ups 9. Chin Ups 10. Pull Up Hold (high) 11. Chin Up Hold...

Read more

What is bodyweight training and how effective is it?

  Patrick Hendriks     19/01/2018     Comments (0)

Bodyweight training can be as extreme and difficult as you want it to be. You can start with the basics like push ups, crunches, dips, pull ups and leg raises but you can also progress to the more extreme ( calisthenics ) moves like muscle ups, the human flag, the front lever, the back lever and so on. Thinking of starting with bodyweight training? Read some facts, pros and cons, and learn how effective it can be! Bodyweight exercises are strength training exercises that do not require weights or machines as the person's own weight provides resistance against gravity, which works like the machines or weights. It is recognized that bodyweight exercises can enhance a range of specific abilities including strength, power, endurance, speed, flexibility,...

Read more

20 beginner bodyweight exercises you can do at home!

  Lennert Fransen     19/01/2018     Comments (0)

Do you want to start with  bodyweight training  but don't know where to begin? Here are 20 beginner bodyweight exercises you can do at home! You don't even have to go to the gym anymore. All exercises can be done by both men and women.  Take a look at the videos below to view examples of the different exercises you can start doing! Good luck! 1. Squats 2. Lunges 3. Burpees 3. Jumping Calf Raises 5. Crunches 6. Leg Raises Laying 7. Bicycles 8. Leg Push 9. Mountain Climbers 10. Frog Jumps 11. Jumping Jacks 12. Reverse Dips 13. Push Ups 14. Incline Push Ups 15. Decline Push ups 16 Platform Jumps 17. High Knees 18. Butt Kicks 19. Side to Side Squats 20. plank Now that you got some...

Read more

How to prevent/avoid injuries

  Lennert Fransen     19/01/2018     Comments (0)

Introduction Let's be clear: bodyweight training does not increase the chance of injuries but a lot of people seem to be focused on getting the body and skills they want as fast as possible, which we understand, but we feel like injury is an area that seems to get very little attention in the bodyweight community. This might be problematic considering that calisthenics has lots of moves that stress your joints and ligaments in unusual ways – for instance muscle ups or handstand push ups. Sometimes it occurs that people get injured when performing those moves and we want to share a few tips to help you avoid injuries: Preventing Injuries First, let’s talk about how to avoid injuries: Pretty straight forward, but sometimes not really taken...

Read more