Learn These 3 Calisthenics Skills in 90 Days!

what's up guys it's michael here from

calisthenics family and in this video

we're gonna show you

three calisthenics exercises skills that

you can learn

this summer so let's do this

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alright guys so it is summertime the

summer is around the corner

and many people has just started with

calisthenics and

it's also a really nice opportunity to

learn calisthenics skills this summer

and this video we're going to cover

three calisthenics skills that you can

easily learn this summer

in about three months so let's get

started with the first

exercise and that's the l-sit

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all right so the l-sit is a really cool

exercise to start off if you're new to

calisthenics it's a really good core

exercise but next to that it also looks

really cool to perform the l-sit so once

you get started with the l-sit it's best

to first start with

a bar hold so basically holding yourself

on top of the p-bar

to get your body used to the stress

that's needed to get into the l-sit in

the later stadium

so once you can do that for like 20-30

seconds

you can move on to the first progression

of the l-sit

and that's the tucked l-sit basically an

l-sit with your knees

tucked in to your chest as close as

possible

once you do this make sure that you

depress your shoulders

so bring them down and try to hold this

for

10 to 20 seconds before moving on to the

next exercise

and that would be single leg kick outs

so with this exercise

we basically kick one leg out to

basically

bring ourselves a little bit closer to

the lcd position

you can first start off with alternating

between the left

and the right side and do this for about

10 repetitions once you feel comfortable

with this exercise you can move on to

the static hold

so basically holding the one leg

l-sit for about 5-10 seconds

until you can do this 15 seconds per leg

so once you get stronger you can move on

to the last phase of this exercise

first we start with a dynamic exercise

again you can do

leg raises to get your body in the

position of the l-sit

but now we're gonna bring our body in

the l-sit for a little

short time for about one second so you

go up

you hold the l-sit for one second then

you go down

and repeat this for three to five times

and once you get stronger you can do ten

repetitions

and ultimately when you can do the full

leg raises for ten repetitions you can

move on to the last part and that is

the full l-sit itself so from there

start again with practicing

three seconds of the l-sit hold for

about four sets

when you can do that you can move on to

five seconds and then

ten seconds until you ultimately can

hold the l-sit

for about five to ten seconds at the end

of the summer and you just

unlocked your first calisthenic skill

it's that easy

and some really good tips to improve

your l-sit even faster

is first of all to work on your

hamstring flexibility because you need

fully extended hamstrings

when you do this exercise so you can

practice

forward folds to improve your hamstring

flexibility

and next to that you can also improve

your scapula stability by doing scapula

dips so basically bringing your

shoulders up

and down as controlled as possible do

about five to ten repetitions

and you get a stronger scapula which is

needed for the l-sit

so that is the first exercise the l-sit

now let's move on to the second skill

that you can unlock this summer

and that would be the handstand

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alright so the handstand is obviously a

skill that everyone

would love to learn but besides that

it's also a pretty easy skill to learn

it might look hard and a bit scary at

the beginning

but it's just like learning how to ride

a bike it just comes down to a lot of

practice and then you will unlock your

handstand faster than you think

next to that the handstand is also a

really good foundation of many more

skills in calisthenics

such as the handsome push-up lc2

handstand straight bar handstand

so the handstand would be a really nice

skill to master when you first start

with calisthenics

so once you start with the handstand

make sure that you first start with a

well handstand

just kick up don't look to your form an

arch banana headstand is just a really

good way to progress in the beginning

try to stand on your hands for 30

seconds to one minute

once you get comfortable with that then

practice the handstand

freestanding and try not to wait too

long with this

it's really good to combine free

standing handstands and

well handstands also in an early stage

of your practice

so first start off with kick ups and

learning how to fall

you just gotta go through this do a few

attempts until

you can safely fall and if you get

comfortable with that

you can learn how to handstand try to

practice as many times as you can

preferably every day for 10 minutes at

first we would suggest to just practice

the handstand

and combine this also with hands and

walks so if you notice that you fall

forward

you can also make a little step with

your hand because it's all about

time and attention also with the

handstand you just want to be in the

hands position

as long as you can combine that with

hands and walks and the regular

freestanding hands and practice

and if you do this for two to three

months consistently

we are 100 sure that you will get your

handstand in no time

next to these exercises we would also

advise you to do

two different exercises to improve your

balance first of all the frog stand

because with the frogs and you really

learn

how to balance with your fingers and

with your hands with your wrists

and to improve your core stability we

would advise you to work on your head

stand

it looks like the handstand but now

you're placing your hands

and your head on the floor and now you

can really focus

on getting a straight line and

contracting your core

so these are the exercises for the

handstand try to do them

for two to three months basically every

day and you will unlock your handstand

very fast at the end of this summer now

let's move on to the very last exercise

which you can unlock

this summer and that is the muscle up

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all right so the muscle up is of course

the first goal that you would love to

learn when you start with calisthenics

it's a really cool exercise it's a

pushing

and pulling movement at the same time a

requirement to learn

the muscle up is eight pull-ups you

might have heard that before

but if you're new to the muscle up and

you cannot do eight pull-ups yet

we would advise you to just already

start with the muscle up

because then you can already learn the

technique and ultimately you will

progress

way faster towards the muscle up then

wait until you have eight pull-ups

and then start with the muscle up so

when you start with the muscle up don't

try to find the perfect technique

don't watch like 10 to 20 videos on the

muscle up before you actually start

you just gotta start when you start with

the muscle up

you can start with assisted muscle ups

we would advise you to start with a

really thick band it might look scary at

first at the beginning but it's actually

really easy

just step into the band and search a

band that you're 100 sure that you can

do at least

one to two muscle ups then

try to bring that to four to five muscle

ups

try to get more comfortable with the

technique which basically goes

automatically

and when you feel comfortable with like

five repetitions

you can increase the difficulty by using

a lighter band

so for example take a medium bend and

work your way up again with one to two

muscle ups

until you can do five muscle ups with

that specific band

then you can move on to a really light

band then

again one to two repetitions until you

can do five then at this point you've

practiced the muscle up so many times

that you

already mastered the technique and

you're ready for a free muscle up

without a band

so you're basically gonna do the same

steps

jump to the bar make an explosive pull

up

and get over the bar and you just got

your first muscle ups

in probably three months alright so next

to this training method we would also

advise you to do at least two exercises

to improve your muscle up

the first exercise would be the

explosive pull-up again you can start

with assisted

explosive pull-ups and then regular

explosive pull-ups

and the second exercise would be the

straight bar dip

because that's the exercise that you do

when you get on top of the bar

try to do this exercise also as deep as

possible

and push yourself as explosive up as you

can

alright guys so these were the three

skills that you can practice

and learn this summer so i hope this

video was helpful

make sure to start working on your

skills be consistent and then you will

get your skills in no time

that's it for this video i hope this was

helpful if you want to start with

calisthenics and need our help we have

many

programs for example our full journey

plan that teaches you

all the skills in a really structured

way if you need

a pair of resistance band make sure to

check our webshop

because you probably need it with these

calisthenics skills so guys that's it

for this video

thanks for watching and let us know in

the comments what you would love to see

in one of the next videos

peace out

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you