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I wrote a beginners guide to calisthenics on my site a couple of months ago. (Edit to add the workout) The basic format is 5 sets x 5 reps of the following exercises: Incline Push-ups Inverted Rows Bodyweight Squats Lying Leg Raises Short Bridges However if you can do chin-ups you're possibly a bit ahead of this. I do recommend you train for bridges ...


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To strengthen your grip for pull-ups, I'd keep it simple. Hang from a bar for as long as you can or a minute, whichever comes first. Repeat for up to 4 sets. This will improve your pull-ups no end. As for your wrist, take it easy and if it gets worse go see a specialist. I've trained a number of people who have had wrist pain when they first start ...


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I teach my students using a mixture of wall pistol squats and partner assisted pistol squats. With wall pistols, simply squat down onto a low object such as a wall, once you can do 5x5, go a little lower. Partner assisted you simply hold your partners hand, and then use them to assist pulling yourself up, try to use as little assistance as you require. On ...


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The best bodyweight book I've read is Convict Conditioning by Paul Wade, this is the book that got me into calisthenics in the first place. I can also recommend all of Al Kavadlo's books as well as the Naked Warrior by Pavel Tsatsouline. The PCC blog has some excellent tutorials. Check out my own website Maximum Potential Calisthenics which features a ...


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In addition to the above information, I would recommend resistance bands. You can get those for a good price and they increase the variations you can do with body weight exercises. As a bonus, they are light enough that you can take 1 or 2 of them if you travel.



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