Day 1 of my Summer Calisthenics Transformation Challenge

what's up guys it's michael here from

calisthenics family so last week i

shared my

90 day body and strength transformation

results

in which i gained some more muscle mass

but also

increased in my weighted basic

calisthenics exercises in the past

12 weeks and in this video this is gonna

be

kind of a follow up video from that

transformation video

because you know the whole reason from

that challenge was to get stronger in my

weighted exercises

so i can carry over that strength that i

built up in the past

like 12 weeks to body weight strength

two body weight static skills such as

the planche the front lever

so you can actually see this as a kind

of experience

if you can get stronger in static skills

if you do not train static skills but

only

basically build your basic body weight

strength with the basic exercise which

i've now done

so today is a very interesting video for

me at last because

now after like three to four months i'm

gonna

test my static skills again which i

haven't been training for a really long

time

and it's also gonna be the start of my

new summer

transformation challenge which i'm gonna

join and you

can join too and win awesome prizes and

get a full cash back

again if you create a great

transformation during this summer in

strength and physique

so if you want to join that challenge

make sure to check the link down below

it's only the last two days that you can

sign up

so that's why i'm also doing this new

challenge

i'm going to get a new starting point

with my aesthetic skills

which i want to improve this summer so

let's go to the gym

and let's get this video started

[Music]

all right guys so i made it to the gym

time for my strength test

this time i'm gonna test my static

strength skills

such as the front leaf or the planche

the back leaf for the human flag

so that's going to be very interesting

i'm really curious what i'm going to do

today

so you have to keep in mind i haven't

been training any static skill in the

past

like four months and of course the thing

what i'm most

worried about actually is that i'm a few

kgs heavier a few pounds heavier

so that makes static skills in general

um

harder but today we will see if the

weighted strength

will outweigh my increase in weight

that i build up so let's start with the

first exercise

and that's going to be the front lever

let's go

all right put some chalk on my hands for

more grip

um so today let's see what the front

lever is going to look like let's go

[Music]

so i guess that was around five seconds

from leafer

so i definitely maintained my front

leaflet well

um i got heavier um and i think it was

also better than a few months ago

um so my goal with the front lever is 10

seconds this summer

and this is a nice starting point so now

let's try this straddle phone lever i'm

gonna use the timer

because it motivates me to check the

seconds and hold longer

at least 10 seconds come on

[Music]

oh all right

that was definitely 10 seconds i hope my

form was good

so yeah nice starting point again

all right time for the next skill the

mighty planche

and i'm going to do the straddle planche

because i'm not at full yet

maybe i'm going to work towards that

skill this summer

but first let's uh let's master the

straddle planche

i'm going to use some elbow sleeves to

support my elbows

so all right straddle planche i haven't

done the planche at all

um so yeah let's see where i'm at today

and

yeah let's go

[Music]

damn all right so that was around three

seconds

but i think i can do this better i have

to go a little bit faster

towards the planche because i was losing

a lot of strength

from the eccentric part so let's try it

[Music]

again

all right that attempt was a lot better

i think still

four seconds but um i felt a lot

stronger the hold was better

uh the form was better as well so now

i'm gonna try

to attempt the full planche i've never

done this before

some of you also gave me a few

comments on you should start with full

planche i think it's time for full

planche

i think it's not but at least i can

attempt the full planche

i think i first need to master the

straddle planche for at least

10 seconds before moving on to the full

planche but i'm just gonna

try it out right now see where i'm at

and probably

fail but anyway that would also be a

nice starting point and they check

um for when i maybe can do the full

planche after this somewhere

if the planche training is going well so

let's try it out

let's aim for full planche

[Music]

as you can see it's way too hard for me

still

but i certainly felt some kind of

strength at least i was able to lean

forward so

if i train for it i might can get it in

a few months so

i'm just going to put it on the list and

we'll see if i'm gonna get it so now

let's move on to the third static

exercise which is for me the

third hardest static exercise first

front lever for me because my pull

strength

is my weak part then the planche then

the human flag because it's a pulling

and pushing power move so let's go

alright let's go for full human flag

on my good side which is my left side

all right

[Music]

[Applause]

[Music]

[Applause]

[Music]

i hope for five seconds all right so i

count

four seconds but this is also a really

big win because before

the challenge a few months ago i wasn't

able to do a full human flag

i definitely noticed that i'm a lot

stronger in my in my scapular area

probably because the weighted pull ups

that i increased so much with

so yeah thanks to the weighted strength

i can now do a full human flag without

even training it specifically

so now let's try the straddle human flag

so let's see where i'm at

today with the straddle human flag

[Music]

all right so that was exactly 10 seconds

with good form straight arms on both

sides

so really happy with this one so now

let's move on to the fourth static skill

the back lever let's do this and

actually i also have never done

a maximum hold with the back lever so

i'm really curious where i'm at with the

back leaf or

so let's check it out

all right so that was the bagley for 11

seconds

with good form as well straight back

so my hand was exploding as you can see

that's always happening with the back

lever you might recognize this as well

so now let's do the straddle back lever

[Music]

all right so that was nine seconds two

seconds

less than the full back lever and that's

because the straddle back lever is just

a really uncomfortable

position um also i find it harder

to contract my core and like to have a

nice posterior pelvic tilt

so um i can just

hold the full back lever longer than the

throttle back lever apparently i didn't

know that either

so that's pretty funny i wish that was

also true with the with the planche

so now let's do my very last

exercise it's not really a strength

static skill but i think it still

belongs to the static exercises

which is the handstand let's do it all

right time for the handstand

max hanson hold i'm gonna use a timer so

i can fast forward but still you can see

the real timer when doing the headstand

so

let's try it out

[Music]

all right so that was almost one and a

half minute

so these were all my static skills nice

strength test

to uh yeah to have a nice starting point

before the summer i'm gonna work on

these skills for the coming three months

so let's see where i will be in the

coming months

and next to these static exercises where

you hold a certain

position i also checked my goals for my

dynamic exercises

i started with the one arm pull up my

goal this summer is to get the one arm

pull up as you can

see i still cannot do this and next to

this pulling exercise i also want to

work on my pushing skill

the 90 degree as in push-up at the

moment i'm able to do a bad form

straddle 90 degree hasn't pushed up but

i cannot

do the full 90 degree hasn't push up yet

so that's also gonna be

my goal for this summer so now i'm ready

for a

new challenge and like i said in the

beginning of the video

you can still join me in this challenge

so if you want to transform your

physique or learn

awesome bodyweight strength exercises

like i'm training for

or maybe like more easier exercises

maybe the handstand to start off with

maybe the frog stand

maybe the back lever or just

get stronger in bodyweight exercises

like the pull-up

the push-up the dips maybe learning the

hazard push-up this summer

it's all possible so if you want to join

me

and many others then click the link in

the description

down below and you can still sign up

with

awesome prizes and get a full cash back

if you manage to get a real good

transformation like

all the people did in the previous

challenge so guys

that's it for this video i'm really

stoked i'm really excited to

take on this new opportunity this new

challenge

i hope you're joining me as well and

let's make calisthenics big and let's

inspire

many more people about calisthenics

that's it for this video guys thanks for

watching

and i'll catch you in one of the next

videos peace out

[Music]

you