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125 posts

Master Geek
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Topic # 185390 20-Nov-2015 18:32
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So I'm just looking for knowledge on some calisthenic exercises I can do to get into better muscle shape, especially in the arms, back, and the lats. I'm an ex swimmer, so I had some form of abdominal strength, but that's about it (oh, and legs atm, as I'm biking EVERYWHERE)

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156 posts

Master Geek
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  Reply # 1431948 20-Nov-2015 19:17
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The group BarStarzz on youtube is a good source, and all those other channels that are like it.

The more often you do it, the better results you will get.
My workouts were pretty simple, variants of press ups, pull ups and dips, leg raises, hanging leg raises, l-sits, bridges, ring exercises, lunges, jumping squats, skipping with a speed rope.

You can change it up with explosive workouts or slow the pace down to focus on raw strength. I did a bit of everything every day and didn't take me too long to crack 2 muscle ups at around 100kg.

And if you feel like you are getting bored, you can add weight to your dips, press ups, pull ups etc.

I found body-weight exercises to be very fun, and I used to mix in some power lifting.
Good luck!

509 posts

Ultimate Geek
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  Reply # 1432120 21-Nov-2015 11:44
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Yep barstarz is great.
I started doing a program last month, basically 60 half burpees every morning.

6 x 10 but last 3 of each set just use one leg.
It kills me everytime


125 posts

Master Geek
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  Reply # 1432959 23-Nov-2015 00:37
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Thanks for the replies, guys! I need to start working in a regular routine, as I just tend to bike everywhere. SHould really swim more.

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Wannabe Geek
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  Reply # 1488214 9-Feb-2016 17:16
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Have you heard of Freeletics?  Its sort-of crossfit but everything is body weight. I've been a Free athelete for almost 3 years now.  It's my hobby and certainly have improved my physique, strength and endurance.




Here's a sample program (screenshot), but I suggest to download the app and perform the trial exercises.  There's a program you could follow then if you like it you can go ahead with the coach. 




If you need more info just ask.  




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