10 Exercises to Unlock your best self

Today I’m here to record something a little different from the usual.

If I should choose to train 10 calisthenics exercises only for the rest of my life, which movements will I choose?

Let me show you the 1st exercise of the day.

It’s an harder variation than the Australian pull up.

I call them “reverse pull ups”.

Put your feet at the same height of the hands and pull yourself up.

You can change the movement a little bit,

you can simulate the curl movement for a better bicep activation,

or you can just pull like in a normal pull up to activate the back muscles.

The easier variation is the Australian pull up.

Next exercise: Pull ups (or chin ups)

I would choose one of these two movements,

after a while it becomes easy,

so I suggest to use an elastic band to increase the difficulty without the need of the extra weight.

Weighted pull ups are good if you want to become super strong,

but it is more stressful for the body and less “natural” than using an elastic band.

Now let me show you the next exercise of the day, a push one.

Obviously I would choose to train Dips for life, you can also do them on a straight bar,

but it’s more of a natural movement when you do use the parallels (or rings)

For “More natural” I mean it’s less stressful for the body in the long run.

You can add an elastic band to the movement to make it harder and it would be great to do for the rest of your life.

Next pushing exercise is more advanced:
Handstand Push ups

If you can’t do handstand push ups I suggest to train the Pike Push ups.

It’s a similar exercises and you can train front deltoids and triceps properly with this bodyweight variation.

Another great exercise to train for the rest of your life is:
Push up on a straight bar.

I like to use a step under my feet to help me keep the body parallel to the floor.

This is one of my favorite exercise to pump up the chest.

If too easy you can use an elastic band, or at least this is what I would do if I'd have to train this exercise for the rest of my life.

Another great exercise is the push up on a medicine ball

Great for triceps.

Obviously do not forget legs.

The 1st exercise I would choose is the Bulgarian Split Squat.

I like to do 20+ or 30+ reps per set.

If too easy you can add an isometric hold at 90°

Great exercise for gluteus and quads.

I have changed location to show you the next exercise of the day: Nordic Curl

Or Gluteus Ham Raises, it depends by which equipment you have.

It’s a cool way to train legs and there are also many easier variations,

for example you can do this with the help of an elastic band to understand the movement.

I don’t train this exercise, so don’t mind the execution but it’s definitely one of the best bodyweight movements for hamstrings and I’ll definitely do it when I’ll be older.

Another great solution is to assist the movement as less as possible on the way down

and then help yourself a little with 1 arm on the ground.

This is a great way to do a lot of reps during every set.

Now let’s go back to the other room.

Last 2 exercises of the day are to activate your core muscles.

Toes to bar

Great for mobility and to strengthen the hip flexors

There is also an easier variation, the more conventional leg raises...

...but I prefer the harder one.

Next core exercise: Arch Body.

Squeeze your gluteus, keep your arms straight and hold the position for 20,30 or 60 seconds.

The time under tension depends by your level.

I would also suggest to add weight on your ankles to decrease the time of the sets.

These are the exercises I would choose if I'd have to choose 10 exercises only to train for the rest of my life.

Luckily I don’t have to do 10 exercises only, so I can change the exercises every time I feel like.

Don’t forget to visit andrealarosa.fit for my workout programs.

You will improve push ups, dips, pull ups and variation, all bodyweight.

Also visit andrealarosapro.com If you wanna follow new exclusive calisthenics routines every week.

All you need to do is: subscribe to the website and repeat the new calisthenics routine 3-4 times per week.

Every link is in description.

Let me know with a comment below if you would choose different exercises.

Maybe I forgot some important movements.

These are the ones I'd choose because they are not too stressful for the body,

but great to build and mantain an optimal and functional physique.