What’s pop’n? As many of you may already know, I’m a total minimalist when it comes to training. The less equipment I have to use, the better! Recently they built a new fitness park in our neighborhood and they installed a set of Battle Ropes. If you’ve never used them before, they are a great way to not only build strength but improve your conditioning, too. The latter being the most appealing to someone like myself that gets bored easily of doing traditional cardio like endurance running.
Here are 12 different exercises you can try next time you get a chance to train with Battle Ropes:
Deep Squat Alternating Waves
Plank Single Arm Waves
Russian Twist Waves
Alternating Reverse Lunge Waves
Deep Squat In-n-Out Waves
Kneeling Alternating Waves
Kneeling to Standing Alternating Waves
Cossack Alternating Waves
Alternating Stage Coach
Do all 12 movements consecutively for 30s work and 30s rest for 3 rounds!
What’s pop’n, ninjas? Ever since I began practicing calisthenics, I’ve had the opportunity to meet and train with lots of different ninjas from all over the world! I meet folks from Instagram, at the parks, and of course, at the Progressive Calisthenics Workshops.
One of these awesome peeps is my girl, Krista Stryker, of 12-Minute Athlete. I began following Krista on social media pretty early on when I started getting serious about bodyweight training and was searching for other women that were doing it, too. Krista is the founder of the 12-Minute Athlete app and blog and an amazing calisthenics practitioner! Anytime I’m in LA or she’s in NYC, we always have a blast eating Vegan food and training together. Here is a video of our workout from her last visit:
It’s always a blast kicking it with the ladies of the Street Workout/Calisthenics movement! It’s important to train with other women because our bodies are different than dudes and you can exchange a lot of cues and advice specific to females only. There’s also no ego either, it’s not about competing with each other, but about encouraging and lifting each other up! 🙂
So ladies, find your best gal-pal and get some reps in!
What’s pop’n, ninjas? Today I’m going to show you some progressions towards the human flag.
First up, find a sturdy, vertical pole that you can get a good grip on. I like to grab with the bottom hand facing toward me thumbs down and the top hand twisted all the way around facing toward me thumbs up. This grip tends to work well for women and it’s the one you tend to see in pole dancing. If you don’t have the flexibility for this, you can grab with a standard overhand or underhand grip.
From here you’ll need to generate power from your hips and legs to jump yourself into a tucked flag position. Aim to get your hips high in the air with both legs bent and your arms fully extended. This position allows you to get a feel for the move with the best possible leverage.
It will take some trial and error to get the timing right and learn to generate enough force to get your body to stay in the air. It can help to think about turning your hips upwards as you kick to generate more power. Also think about pushing with your bottom arm and pulling with your top arm. Remember we are aiming for straight arms – try not to bend at the elbows. The pull and push should happen from your shoulders and lats more than your biceps and triceps.
After you get a feel for this tucked position with your hips up, you can try to extend one leg and slowly begin to lower your body down toward a horizontal position.
Make sure to keep your whole body tense. Take a few minutes of rest between efforts as this move can be very intense on your joints.
The human flag is an advanced calisthenics skills and can take time to learn. Be patient and most importantly have fun!
If you want to train for the human flag and learn other calisthenics skills/exercises in person then come to one of our Progressive Calisthenics workshops. We’ve got several events coming up. Click the link below to learn more and hope to see you ninjas at a future PCC!
Recently, I had the opportunity to meet and train with Anthony Arvanitakis, of HomeMade Muscle! Anthony’s mission is similar to Al and mine — to spread the word about the benefits of calisthenics and to show you how to get DIESEL without going to the gym!
We did some pull-ups, handstands, and more at Tompkins Park and discussed some tips and advice for women interested in getting started with calisthenics training!
Check it out and don’t forget to SUBSCRIBE for more!
Hope you enjoyed that interview! Til next time, peace ❤ & ninja kicks!
One of my favorite aspects of calisthenics is the element of creativity.
Take the handstand for example: Do you know how many ways there are to get into one? A lot! For most folks, it comes down to personal preference, but it’s good to mix things up, as each method has its benefits.
Here are some of my favorite ways to get into a handstand:
1.) Grounded Hands Kick-up: Starting with your hands already on the ground helps establish a firm grip and a gazing point to focus on before initiating the kick. This method is also useful, as it allows you to use your back leg to guide your hips into position above your shoulders. I usually prefer to look either in between or slightly ahead of my hands.
2.) The Dive: This can be intimidating for some because it involves basically diving into the ground from a standing position and trusting that you will be able to time your kick-up quickly. For others, this method can be more accessible than the grounded hands kick-up, as diving into the handstand allows for more momentum to propel yourself into position. A common mistake I see with beginners is diving too far ahead, which makes aligning the body for the balance more difficult. Instead, aim to place your hands only a few inches away from your lead leg.
3.) Frog Hop: This one’s great for folks who need more power from their legs to propel their hips over their shoulders. By initiating the launch from a frog squat position, you get more power from both legs. Remember not to place your hands too far ahead of your feet, and keep your elbows extended throughout the entirety of the movement.
4.) Crow Press: This is the most advanced of these four methods, and is typically an option only for those who have a good amount of handbalancing experience under their belt. This method involves beginning in a crow pose and then timing the pressing of your arms with the extension of your legs upwards. It helps to gaze a few feet ahead of your hands and stay focused on that point until your legs are fully extended overhead, at which point the gaze can move in between the hands.
Having the ability to do pull-ups has made me a more confident woman and calisthenics practitioner. It took a lot of practice and consistent training, but getting my first rep was an EPIC moment I’ll never forget!
Pull-ups are tough for women, but not impossible! You CAN do it!
Al Kavadlo and I are here to show you how to get your first rep, ladies!
I hope this tutorial helps inspire you to train for your first pull-up rep or improve upon your current personal record. Remember, it takes consistent practice, a positive mental attitude and patience to get your first rep, but it is totally worth it!
If you have hit a plateau in your training or need some tips for improving your form, I am available for in-person and online coaching.
What’s pop’n, ninjas? As many of you may know, yoga was my first introduction into bodyweight training. I credit my practice for introducing me into the world of handbalancing, as well as for helping me improve and maintain my flexibility.
However, I know a lot of ninjas are often too intimidated to step foot into a yoga class because they feel they are not flexible enough, or perhaps because they don’t think it will benefit them. If you’re one of these people, then Namastay right there, and read my latest piece for Bodybuilding.com. Learn to master this easy Yoga sequence and reap the benefits of a practice on your own!
Hope you enjoyed this article and take the time to learn this awesome sequence! Feel free to share with all your ninja friends!
What’s pop’n, ninjas? We just returned from a truly EPIC workshop at the most amazing gym in the world, The Commando Temple! We had a great group of 30+ ninjas that absolutely rocked it this past weekend. I wrote a quick recap of the event on the Progressive Calisthenics Blog! Ch-ch-check it out:
We have a few other upcoming workshops this year and I am looking forward to training with YOU!
What’s pop’n, ninjas? One of the best things about being a part of the calisthenics community is all the awesome people I’ve met. Folks that are drawn to this type of training are usually super down-to-earth, creative and really DIESEL! Thanks to PCC, I’ve had the honor of meeting and training with hundreds of these AMAZING people all around the world! It’s important to surround yourself with people who inspire and motivate you on a daily basis, like my girl Isa Bell from Headstrong Training. Every time she is in NYC, we always make sure to get in some serious training. Check out our latest video:
And of course, I spend plenty of time playing around at work in between clients at Momentum Fitness.
Notice that I used the word “play” to describe my training. A lot of folks have the misconception that in order for their workout to be legit, it has to be torturous and un-fun. I simply just can’t get behind that philosophy. If it was not fun to train, I would probably never be motivated to do it in the first place. If your current training regimen feels stagnant, boring, or you’ve simply lost motivation, you should hire a trainer! I am available for private and small group training! If you’re looking to get DIESEL for summer AND for life AND have FUN doing it, message me for rates!
Looking forward to working with you and helping you reach all your fit goals!