3 RULES YOU NEED TO KNOW When Starting CALISTHENICS

Summary

This video features a workout session led by Chris and Oswaldo, focusing on advanced calisthenics techniques like pushups, planches, and muscle-ups. Chris emphasizes adding weight, moving slowly, and utilizing negative exercises to master calisthenics movements. The session concludes with a nutritious meal preparation, highlighting a protein-rich dish of chicken, broccoli, and spinach. Chris shares the significance of his tattoos, discussing mental strength and overcoming personal challenges. The video encourages viewers to stay strong, be consistent, and prioritize a balanced lifestyle for optimal fitness and personal growth.

Takeaways

• 💪 Emphasis on calisthenics with extra weight to increase difficulty and build strength.
• 🏋️‍♂️ Key workout techniques include slow movements, straight-arm presses, 90-degree pushups, and handstand pushups.
• 📉 Incorporating negative exercises is a fundamental technique for mastering complex movements.
• 🍗 Post-workout nutrition involves a simple, high-protein meal with chicken, broccoli, and spinach.
• 🧘 Mental strength and control are vital for success in both fitness and life challenges.
• 🔖 A Tibetan monk tattoo represents mental resilience and overcoming difficult periods in life.
• 🧑‍🎨 Tattoo artist Jose Rosado is behind all of Chris's tattoos and is featured in his videos.
• 🔥 The workout concludes with intense exercises like muscle-ups, pull-ups, and straight-bar dips.
• 👨‍🍳 Careful meal preparation includes using organic herbs, minimal seasoning, and ingredients high in protein.
• 📱 Chris promotes the Heria Pro App for accessing the full workout routine and tracking progress.

Q & A

What workout techniques are mentioned in the video?

The video mentions three key techniques: adding extra weight, going slow during exercises, and focusing on the negative part of an exercise to master it.

What exercises are included in the calisthenics routine described?

The calisthenics routine includes 100 pushups, planche, straight arm press, 90-degree pushups, handstand pushups, and full planche pushups.

What tips does Chris give for cooking a healthy meal?

Chris advises going easy on seasoning to avoid unnecessary calories, using organic, salt-free herbs, and ensuring a balance of protein and vegetables. He cooks chicken with broccoli, spinach, and adds onions and garlic.

How does Chris describe the importance of going slow during exercises?

Chris emphasizes that going slow, even in exercises you're capable of doing, helps you master movements more effectively.

What is the significance of Chris's tattoo?

The tattoo serves as a tribute to mental strength, reminding Chris of the difficult time in his life where he had to be mentally strong. It features a Tibetan monk, symbolizing control over difficult situations.

Who did Chris get his tattoo from, and what is its connection to his life?

Chris got the tattoo from his best friend, Jose Rosado, a tattoo artist. It represents a difficult time in his life and serves as a reminder of the importance of mental strength.

What was Chris's approach to the workout in the video?

Chris and his workout partner, Oswaldo, completed an intense power workout focusing on various calisthenics moves like muscle-ups, straight arm press, and planche pushups, followed by a cool-down and a repeat of the routine.

What advice does Chris give about using condiments and seasoning while cooking?

Chris advises being cautious with condiments and seasonings, as they can add unnecessary calories. He suggests using salt-free, organic seasoning with herbs and spices for healthier cooking.

How does Chris describe the role of food in his workout routine?

Chris explains that nutrition plays a key role in his workouts, especially when traveling has disrupted his usual eating habits. He focuses on protein-rich meals with chicken, broccoli, and spinach to help with muscle recovery and gains.

What is Chris's philosophy on overcoming difficult moments in life?

Chris believes that in challenging moments, it's essential to stay mentally strong and in control. He sees every difficult situation as an opportunity to grow, and his tattoo serves as a reminder of this mindset.

Outlines

00:00

💪 Mastering Calisthenics with Extra Weight

Chris and Oswaldo start their workout session, focusing on calisthenics. Chris emphasizes the importance of adding extra weight to push progress, going slow to master movements, and incorporating negative reps for strength development. The workout includes advanced moves such as straight-arm press, 90-degree pushups, and handstand pushups. They discuss mastering the planche and other complex exercises while keeping the routine intense and deliberate.

05:28

🍲 Post-Workout Nutrition: Cooking for Gains

After the workout, Chris transitions to preparing a meal designed to support muscle gains. He highlights the nutritional importance of the ingredients, including chicken, broccoli, spinach, and seasoning choices that are low in calories but rich in protein. Chris explains how the meal, with its high protein content and low carbs, is perfect for building muscle. He walks viewers through the cooking process, focusing on keeping the meal healthy by avoiding excessive seasoning and condiments.

10:28

🧘 Mental Strength and Overcoming Challenges

Chris reflects on the tattoo on his back, a Tibetan monk, which symbolizes mental strength and resilience. He recounts a difficult time in his life and explains how the tattoo serves as a reminder of the importance of mental control in overcoming challenges. He also shares the story behind the tattoo, including how it was done by his close friend Jose Rosado and how it has evolved as he has grown physically. The tattoo symbolizes endurance, strength, and his journey through hardship.

📅 Future Plans for Tattoos

Chris concludes by hinting at future content related to his tattoos, mentioning that he plans to feature his tattoo artist, Jose Rosado, in an upcoming vlog. He teases the possibility of getting another tattoo on camera and encourages viewers to stay tuned for more stories and insights into his tattoos. The segment ends with a call to action for viewers to engage with the content.

Keywords

💡Calisthenics

Calisthenics refers to bodyweight exercises that focus on building strength, endurance, and flexibility. In the video, the speaker demonstrates advanced calisthenics techniques such as planche pushups, handstand pushups, and muscle-ups, emphasizing how adding extra weight and performing slow, controlled movements can help in mastering these exercises.

💡Planche

A planche is a challenging calisthenics exercise where the body is held parallel to the ground, supported only by the hands. The speaker highlights the planche as one of the power moves in the workout routine, describing it as a key exercise for advanced strength training and core control.

💡Negative movement

Negative movement refers to the lowering or eccentric phase of an exercise, which is performed slowly to build strength. The speaker emphasizes the importance of focusing on the negative part of exercises like pushups to gain better control and eventually master more difficult movements.

💡Weight vest

A weight vest is a wearable piece of fitness equipment used to add extra resistance during bodyweight exercises. In the video, the speaker starts the workout using a weight vest, explaining that this extra resistance accelerates strength gains, especially in calisthenics.

💡Muscle-up

A muscle-up is a compound exercise that combines a pull-up with a dip, requiring both upper body strength and technique. The speaker incorporates muscle-ups into the routine as part of a full-body workout, demonstrating its role in building explosive power and coordination.

💡Slow repetitions

Slow repetitions are performed by intentionally slowing down the movement, particularly the negative (lowering) phase, to increase time under tension and muscle control. The speaker advises performing exercises slowly, even if you are already proficient, to help master movements more effectively.

💡Broccoli

Broccoli is highlighted as part of a post-workout meal in the video, noted for its nutritional benefits such as fiber and protein content. The speaker incorporates broccoli along with chicken and spinach as part of a balanced meal aimed at muscle recovery and gains.

💡Garlic

Garlic is used as a seasoning in the video’s cooking segment, where the speaker discusses the importance of flavoring food without adding excessive unhealthy ingredients. Garlic is highlighted for its ability to enhance the taste of a healthy meal without compromising its nutritional value.

💡Tattoo

The speaker’s tattoo of a Tibetan monk is a symbolic representation of mental strength and resilience. In the video, the tattoo is discussed as a tribute to a difficult period in the speaker’s life, symbolizing his ability to overcome adversity and stay in control mentally.

💡Heria Pro App

The Heria Pro App is a fitness application mentioned by the speaker, where users can access various workout routines, including the one demonstrated in the video. The app serves as a tool for followers to continue their fitness journey with structured programs created by the speaker.

Highlights

Introduction to a weight vest and suitcase workout.

Discussing the Zero Tour plans and international stops like Holland, Madrid, and Barcelona.

Oswaldo joins the workout, demonstrating calisthenics techniques like pushups, planche, and handstand pushups.

Chris shares his secret techniques for mastering calisthenics: adding extra weight, going slow, and focusing on negative movements.

A demonstration of advanced calisthenics moves: straight arm press, 90-degree pushups, and handstand pushups.

The group completes an intense workout routine featuring muscle-ups, straight bar dips, and pull-ups.

A cool-down session is introduced with full planche pushups and muscle-ups.

Chris explains the importance of proper nutrition for muscle building, starting with chicken, broccoli, and spinach.

Detailed steps on cooking a protein-packed meal with chicken breasts, broccoli, spinach, and herbs.

Chris emphasizes the role of light seasoning and organic ingredients in maintaining a healthy diet.

Chris explains the meaning behind his Tibetan monk tattoo, symbolizing mental strength and overcoming hardships.

He shares the story of his tattoo artist and reflects on the significance of the tattoo in overcoming personal challenges.

Chris talks about mental resilience during difficult times and how his tattoo serves as a reminder of strength.

Chris explains the tattoo's long process, taking 24 hours over four sessions, and how it grew with his body.

He hints at featuring his tattoo artist, Jose Rosado, in future blog posts.

Transcripts

(calm music)

- A little work for the weight vest

and the suitcase.

Yo.

- What's up, bruh?

[Oswaldo] Hungry, brother.

- A lot of our fans were requesting it,

but it does cut kinda close to the next Zero Tour.

I don't know, man.

We can go to the that if you wanna go.

Or we can wait for the next Zero Tour.

We already got Holland,

what, Spain again,

Madrid, Barcelona.

This is off the top of my head.

[Chris] Great.

It's the new joggers.

- [Chris's Friend] It's a small.

- [Oswaldo] That's how easy it fits you.

- What do you guys think? You like the color blue?

- [Oswaldo] Let's do like a little show right now.

People, people.

(upbeat music)

- We just recruited Oswaldo for this workout.

Today I'm gonna show you the secret techniques

for mastering calisthenics.

100 pushups to warmup.

We'll go into planche, baby.

This is a power workout right here, baby.

Straight arm press, 90 degree pushups,

hand stand pushups, full planche.

I mean.

(energetic music)

Awesome real stuff right here, guys.

One of the secrets that I found that helped me excel really,

really fast in calisthenics was one,

the first thing that you saw me doing, add extra weight.

That's like rule number one.

Rule number two, always go slow.

[Chris] When you're learning anything,

even on things that your capable of doing,

pushups and stuff like that, you still wanna go super slow.

This is really gonna help you master this movement.

Third rule is doing negative stuff.

Doing the negative part of an exercise

to eventually master it.

We're going to be working on those three techniques today.

All right, so let's show 'em first

what a clean arm press looks like.

Arms straight, lean forward, lift from the hips,

lean forward, press up the shoulders if feasible.

Straighten your whole body back up to the top.

(upbeat music)

[Chris] So that's the next level.

How 'bout we go into a press up.

From the straight arm press,

we'll come down to a 90 degree,

we'll come back up and then we'll do a

slow handstand pushup.

Yo, if we do that, we're gonna be doing like every

move muscle workout.

(energetic music)

[Chris] That's what up.

You took the limitless pill, bro.

- What's that?

Enough for the day.

(laughs)

- So I guess we just did the whole routine all

in one set, right?

- [Oswaldo] Yeah. - We can go to the cool down?

- [Oswaldo] Yeah.

- We're gonna go do that workout set one more time

and let's jump into the workout.

(energetic music)

[Chris] We're gonna finish with a cool down

of full planche pushups and muscle-ups to max out.

All right, so we're gonna do that routine one more time,

with the muscle-ups, straight bar dips, and pull-ups,

and then it's time to get some food.

We've been traveling for so long

that the nutrition hasn't really been on point,

so I'm gonna show you guys how we get back on track

with today's meal.

I'll see you guys in a second.

[Chris] Let's just keep doing this

five more times.

- He killed me today.

- That was a sick workout seriously.

You gotta save that.

You know what, I'm gonna post this workout

on the Heria Pro App, so make sure its downloaded.

All right, let's see what we got.

Let's see what we're gonna cook today.

All right, we got chicken,

broccoli, let's go.

You know what?

We need some garlic, bro.

All right, we good.

Let's make some food.

So let's get a pot.

Olive oil to start off.

All right, let's open up this chicken.

Let's go big guy.

(water running in sink)

You definitely wanna go easy on the seasoning

because, you know, you can load up with a bunch of bad stuff

just by seasoning and condiments alone.

Definitely I wanna use black pepper.

This is basically a complete seasoning

that's salt-free.

And it's organic with 24 herbs and spices.

Let's go for this one here.

Toasted sesame oil.

All right, let's drop that in here.

All right, so each chicken breast is definitely

over 35 grams of protein.

(chicken simmers)

So right here, this is like 70 grams here.

Two chicken breasts.

And the broccoli, of course, has protein, too.

It's about, I think per cup is like two grams of protein.

All right, so after I de-thaw this broccoli

I'm gonna throw it right in with the chicken.

Then I'll throw in the spinach, as well, with a little salt,

organic herbs, free seasoning.

I'll take this time to drop this in here.

I'm gonna let the broccoli caramelize

and I'm gonna let the chicken get a little more brown.

Remember, this is zero calories.

You know, so this is all good.

You know what?

The one other thing I would add to this would be onions.

That would make this like 1000 times better.

All right, this is almost ready.

You can see this is getting brown.

Onions are getting caramelized, slowly but surely.

Chicken is basically ready to go.

And this, specifically, with soy sauce.

All right.

Now this is basically done being sauteed,

so look how small it is now.

Here we go.

Chicken breast, broccoli, and spinach.

So, all together, this should have about,

I would say 40 grams of protein.

35 or so with the chicken breast,

another two to three with the broccoli,

and another probably two to three with the spinach, as well.

And it's light on the carbs.

This is perfect for building muscle and making gains.

Let's try this food right here and see how it is.

[Chris] This tattoo is a tribute and a reminder, one,

mind over matter and two, to always be in control mentally.

You know, you're only as strong as you are mentally.

The tattoo on my back, it's a Tibetan monk.

Back in the 1950s, the Tibetan monks were going

through a protest because of the slaughtering of monks

back in Vietnam and around the world.

And a lotta times in you life you find yourself

in challenging moments, and it's how you handle

those moments that really make you, one, who you are,

and two, make you to the position where you're gonna be

in the future.

There was a really hard time in my life when I really

had to be mentally strong, you know.

And if I wasn't, I literally, I don't think

I would be here today.

You know, in the middle of every difficult situation

lies opportunity, and the only real way to grasp

that opportunity is to be really in control.

Just having this tattoo, basically, was like a tribute

to that time in my life,

being able to like overcome that part of my life.

And, basically, as a reminder, as well, you know,

everything that I went through and everything that it took

for me to get here today.

I got the tattoo when I was,

I think I was like 20 years old,

by one of my best friends, Jose Rosado.

He's actually my tattoo artist for all of my tattoos.

You can check him out, blacktieparlor.com.

But it's actually kinda funny because the tattoo itself

was like a testament to being in control of pain, you know.

This tattoo it lasted, it probably took a total of 24 hours.

Four sessions in total.

When I first got it, I remember like the tattoo was like

coming on the side of my body.

Like you could see it over here.

It was like completely covering my back

and now it's just like I've gotten bigger

so it's just like, kinda like more centered

so I gotta keep going with that.

Well, probably, you know what?

I'll definitely ring Jose so you guys could meet him,

into one of these tattoo stories.

If not the next blog, the blog after that

so you could meet him.

I'll probably get a tattoo in person.

(upbeat music)

- Smash that like button, guys.