Exercise X-Ray

High-Volume Calisthenics Workouts

I wanted to split the eBook in two pdf’s for simplicity and

efficiency purposes –one providing the workout routines and this
one, explaining all the exercises.

Inside this pdf, you have all the information regarding:

 Execution
 Form
 Range of motion
 Other crucial details

Contact me at oldschool.calisthenic@gmail.com for

questions or if you need more details.
 THANKS FOR PURCHASING!
COPYRIGHTS © 2019 by Old School Calisthenic

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electronic or mechanical methods, without the prior written permission of the
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any physical activity or exercise program. Participation in physical exercise or training
activities outlined in this eBook, you do so entirely at your own risk. We shall in no
event be held liable to any party for any direct, indirect, punitive, special, incidental,
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We disclaim any warranties for the accuracy, applicability, fitness, or
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program, you are taking full responsibility for your actions. No part of this eBook may
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High Volume Calisthenics Workouts was released on June 23, 2017. It is
in the property of Old School Calisthenic company, registered in the country of
Romania, city of Baia Mare.
The eBook is published and can be bought from the official website only:
www.oldschool-calisthenic.ro
The author and writer is Adorian Moldovan, who is also the founder and
athlete of Old School Calisthenic.
Table of Content:
Pull-Ups .................................................................................................................... 7
Wide Grip Pull-Ups ................................................................................................... 7
Chest-to-Bar Wide Grip Pull-Ups .............................................................................. 8
Close Grip Pull-Ups ................................................................................................. 10
Pull-Ups (the regular grip) ...................................................................................... 10
Chinups (the regular grip)....................................................................................... 11
Chest-to-Bar Chinups .............................................................................................. 12
Commando Pull-Ups ............................................................................................... 13
Close Chinups ......................................................................................................... 15
Towel or Uneven Pull-Ups ...................................................................................... 16
Lever Pull-Ups ......................................................................................................... 19
Body Rows or Horizontal Pull-ups .......................................................................... 21
One-Arm Aussie/Australian Pull-ups ...................................................................... 24
Aussie/Australian Pull-ups ...................................................................................... 27
Bicep Curls .............................................................................................................. 30
Weighted Pull-Up Variations .................................................................................. 32
L-Sit Pull-Ups ........................................................................................................... 34

Dips ........................................................................................................................... 39
Regular Bodyweight Dips........................................................................................ 39
Light –Weight Dips.................................................................................................. 40
Heavy –Weight Dips ............................................................................................... 42
Bench-Dips Variations ............................................................................................ 43
Front-Bar Dips......................................................................................................... 46

Pushups .................................................................................................................. 48
Pushups (the regular form and grip) ...................................................................... 49
Pushups on Stripes/Rings/TRX ............................................................................... 50
 Skull Crushers and Inclined Skull Crushers ............................................................. 51
Inclined Pushups on Rings or Stripes (TRX) ............................................................ 53
Handstand Pushups ................................................................................................ 54
Weighted Pushups (light) ....................................................................................... 57
Weighted Pushups (heavy) ..................................................................................... 58
Pushups Variations (Leg Elevated) ......................................................................... 60
Diamond Pushups ................................................................................................... 61
Uneven Pushups ..................................................................................................... 64
Lever Pushups ......................................................................................................... 64
One-Arm Pushups ................................................................................................... 66
Triceps Extensions .................................................................................................. 67
Plank-to-Pushups .................................................................................................... 68
Declined Pushups ................................................................................................... 69
Incline Pushups ....................................................................................................... 70
Incline Narrow Pushups .......................................................................................... 72
Deep Wide Pushups................................................................................................ 73
Wide Pushups ......................................................................................................... 74
Pike Pushups ........................................................................................................... 75
Pushups (Feet Elevated on a Wall) ......................................................................... 75

Leg Raises & ABS Exercises ............................................................................ 78

Toes-to-Bar / Full Leg Raises................................................................................... 78
V-Raises .................................................................................................................. 80
Knees-to-Chest ....................................................................................................... 82
Leg Raises (Regular) ................................................................................................ 84
Knee Raises ............................................................................................................. 87
Windshield Wipers ................................................................................................. 90
Knees-to-Chest –to-L sit ......................................................................................... 92
 L-Sits ....................................................................................................................... 93
Floor Leg Raises ...................................................................................................... 94
Floor Knees-to-Chest .............................................................................................. 96
Floor Knee Raises.................................................................................................... 97
Sit-Ups / Crunches Variations ................................................................................. 98
Side Planks ............................................................................................................ 100
Planks.................................................................................................................... 101
Flutter Kicks .......................................................................................................... 102
Mountain Climbers ............................................................................................... 103
TRX Sit-Ups ........................................................................................................... 104

Squats and Variations .................................................................................... 106

Burpees ................................................................................................................. 106
Full Burpees .......................................................................................................... 108
High Jumps............................................................................................................ 111
Frog Jumps ............................................................................................................ 112
Crouch Walk ......................................................................................................... 113
Alternative Jumping Lunges ................................................................................. 115
Walking Lunges ..................................................................................................... 116
Squats (regular) .................................................................................................... 119
Jump Squats.......................................................................................................... 120
Sumo Squats ......................................................................................................... 122
Close Squats.......................................................................................................... 123
Isometric Squat Hold ............................................................................................ 124
Lightweight Squats ............................................................................................... 124
Heavyweight Squats ............................................................................................. 125
One-Leg Squats ..................................................................................................... 128
Pistol Squats (Strict Form) .................................................................................... 130
 Assisted Pistol Squats (TRX, Rings, Bars) .............................................................. 131
Assisted Squats (regular) ...................................................................................... 134
Bulgarian Splits ..................................................................................................... 134
Box Jumps ............................................................................................................. 136
Uphill Frog Jumps ................................................................................................. 138
Stairs Jumps and Stairs Running ........................................................................... 140

Other Various Exercises ................................................................................ 142

Jumping Jacks ....................................................................................................... 142
Deadlifts (lightweight) .......................................................................................... 143
Jump Rope ............................................................................................................ 145
Hill Sprints ............................................................................................................. 145
Trail Run ................................................................................................................ 147
Sprints or Running on Track ................................................................................. 148
Backward Running/Sprints on Peaks .................................................................... 149
Sprints against Resistance .................................................................................... 150
Full Bridges ........................................................................................................... 150
Short Bridges ........................................................................................................ 152
One-Leg Short Bridges .......................................................................................... 153
Pull-Ups
If you own no fixed bars, attend no gym, or have no near
calisthenics playground, then buy a $20 pair of gymnastic rings –
they serve the same purpose!

Wide Grip Pull-Ups

Wide grip pull-ups utilize a full arms opening, making it
practical for strengthening the tendons too. It engages the lats,
delts, and upper back to a very high degree.

Of course, pull-ups also contract the midsection, and every

pull-up variation will put a lot of emphasizing on biceps and
forearms.

I usually pick wide pull-ups for my upper-body strength and

muscles but more so for lats and delts in combination with other
shoulder and back exercises.

Wide pull-ups stand among the toughest variations from all.

If you find them a real challenge, then your weekly training log
should include them.

Range of motion: arms fully extended and chin over the bar

Form: analyze the picture!

Chest-to-Bar Wide Grip Pull-Ups
A slightly different variation from wide-grip pull-ups with a
higher range of motion are the chest-to-bar wide grip pull-ups. On
the concentric movement, touch the bar with your chest. Those
few extra centimeters require a lot more strength and
explosiveness. Therefore, if you will train your dynamic force and
power, then extend the range of motion and pull in full potential,
every repetition.

It will drain you of energy, strength will drop more rapidly,

and this will limit the number of reps you can do in a set. But for
strength purposes, you don't need many reps per set. Both
maximal strength and dynamic strength, or power
(explosiveness), can be trained with fewer but more controlled
reps. Therefore, begin every set fresh.

With a reduced number of reps per set, you build up the

volume by adding more sets. Over 4-5 and maximize recovery
with longer breaks.

I usually start my pull-up session with this variation. As I get

tired, I continue doing a normal range of motion.
Close Grip Pull-Ups
I use close-grip pull-ups to target my forearms, shoulders,
trapezes — basically, the whole upper back.

Pull up in full capacity and touch your wrists with the chest.
The form doesn't feel as natural withholding on this grip. You
have to lock your shoulders to protect them. It will limit a little
how fully you can extend the arms. Even so, keep them as
stretched as possible, having the shoulders locked:

Pull-Ups (the regular grip)

When I refer to regular pull-ups, I mean the normal grip
(see the picture below). This grip may be the most natural of them
all.

Chin over the bar and arms fully stretched. Bring your chest
in front for as much as possible:
Chinups (the regular grip)
Every time I train regular pull-ups, I like to balance with
chinups too. I like switching from a pronated to a supinated grip in
every pull-up session. They complete each other.

Even when I do body rows, I still switch grips among

themselves for the sake of variety.
Chest-to-Bar Chinups
Chest-to-bar chin-ups are no different than the regular
ones, except for the range of motion. As the title suggests, pull as
strong as possible and reach the bar with the chest.
 While you do that, hold on a form in the shape of a banana.
The exercise is a little harder to do, so begin your workout with it
and keep yourself fresh at the beginning of every set.

Do fewer reps, more controlled, and in full power. Add

more sets to build up the volume desired.

Commando Pull-Ups
I enjoy this neutral grip very much. I like how well the
variation attacks my biceps, chest, and lats.

Pull and try to touch the bar with the shoulder. Split the
sets into equal reps, half for a side and half for the other side:
 I usually do sets of 10 repetitions. I finish five reps as shown
in the picture above, then I rest shortly and change grip for the
last five reps:
Close Chinups
Close grip chin-ups are very effective for growing and
strengthening the biceps. Plus, they are a bit tougher than regular
chin-ups:
Towel or Uneven Pull-Ups
For everyone who wants to avoid weighted pull-ups, an
alternative is to work single-handedly. I usually prefer weighted
pull-ups instead of uneven or lever pull-ups because of time
efficiency.
 It requires more time to work for every hand separately.
But if you have it, then go ahead. Still, there is another difference!

Working with a single hand alternatively increases the

functional and maximal strength. It also puts more emphasis on
tendons, joints, and soft tissue. This variations especially is
effective for learning the one-arm pull-up. But you can use it to
strengthen and grow the biceps and lats too:
 You can use different grips here, pronated or supinated, it
doesn’t matter! Also, you can choose how high to place the hand
used for assistance. Try to assist yourself as little as possible; go
slow throughout the range of motion.
 This last left-hand placement should feel harder because
you can’t assist yourself because of the low-positioning.

You can use a resistant towel, too, or any other stripes.

Lever Pull-Ups
At the bottom, keep a wide-opened angle of your arms:

Then you pull towards the right (or left) wrist until your chin
crosses over the bar:
 Pull with explosiveness and go back slow on the eccentric
movement. Then repeat! Finish the set, and on the following, pull
in the opposite direction. Or you can also do it alternatively, one
side after another. It’s all up to your preference and makes no
difference whatsoever.
 This variation is very tough and belongs to the most
powerful athletes. Don’t expect it to come easy and rapidly. It will
require some time to unlock the strength.

Because of the leverage on the assisted hand, you will find

it very hard on the tendons and muscles.

Body Rows or Horizontal Pull-ups

First of all, body rows are the same with horizontal pull-ups.
Secondly, there are several reasons why you should focus on body
rows almost every time and as much as with vertical pull-ups:

 You keep a horizontal position, and that attacks

muscles a little differently
 It drains the biceps
 Works well for shoulders and lats
 It balances the vertical pull-ups
 Easier variation. It doesn’t require the same level of
strength as for vertical pull-ups

You can elevate your feet on a box, and you can also use
different types of grips: wide, neutral, pronated, supinated. You
can even rotate the wrists throughout the movement if you use
rings or stripes like me. But you can also do body rows
underneath a fixed bar.

The first variation from below is pulling in a wider angle:

 Then here is how you can change the grip, rotating the
wrists as you pull:
 Or you can use a neutral grip, something like commando
pull-ups:
One-Arm Aussie/Australian Pull-ups
This exercise can be done using gymnastic rings, stripes, or
underneath a fixed bar as follows.

The body has to be positioned diagonally, that is why they

are called Aussie or Australian pull-ups. It is a very effective
exercise for targeting the biceps and lats.

I like adding the exercise somewhere after I do vertical pull-

ups and horizontal pull-ups. You can rotate the wrist as you pull if
you want.

Also, split the sets equally for both hands!

Aussie/Australian Pull-ups
They are the easiest pull-up variations. Usually, beginners
work with them a lot. The more advanced athletes, utilize Aussie
pull-ups to add more volume.
 I like doing them because of their effectiveness but also
after vertical pull-ups. If my energy gets drained, then there is
more left in the tank for Australians.
If you have no stripes or rings, then use a dip bar station:
Bicep Curls
Don’t need to use weights or apparatus for bicep curls. I
bodyweight fitness, we can’t literally isolate the rest of the body,
but we can get creative if needed.

I mostly utilize the exercise like a bicep finisher!

 The positioning of your body is similar to Aussie pull-ups.
The movement is slightly different, as you pull more with the
biceps and from elbows, rather than from shoulders:
Weighted Pull-Up Variations
It doesn’t matter the grip you choose. The exercise is still
based on the same calisthenics movement. It means that you will
do, for instance, wide pull-ups in the same way, but with added
weights. Nothing else changes! Form and range stay.

How heavy you choose to pull it’s up to you and what you
have at your disposal. I own a 10kg vest and plates weighing as
much as 20-30kg:

The rep interval will be adjusted according to how heavy

you pull. For instance, if I only pull with my 10kg weighted vest, it
feels almost as I do bodyweight pull-ups. I drain faster, and the
total volume will drop a little. It is why I use to continue with
bodyweight pull-ups after I can’t do any other weighted stuff.
L-Sit Pull-Ups
It will create more pressure on your shoulders. It will limit
your range of motion a little bit, but try to keep your arms as
stretched as possible before pulling.

Lock your shoulders, it is very important, and keep your

feet in an isometric L-sit position. It is similar to Leg Raises, only
that you keep them still while doing pull-ups.

You can use any grip available; there is a wide variety of

them as follows:
 The exercise is very effective in achieving raw, functional
strength. But it will require a lot of body mobility and core
strength too. Many can’t hold their feet tight and close, also fully
stretched at the same time with pulling.
 You can bend the knee if you still have work to do on the
elasticity side.

Look at the picture above, where I do close-grip L-sit chin-

ups. Can you see that my shoulders are locked and the arms
aren’t 100% stretched out?
 Although I own very good shoulder mobility (I was a
swimmer after all), I don’t want to open my arms to 100% if I also
want to stay on the safe side. Even so, the range I use is extremely
good. I am not a gymnast and don’t chase perfection in execution.

That doesn’t mean you can cheat on form and do half reps.
In this case, do regular pull-ups followed by abs work focused on
leg raises variations.

More so, you can add abs work too after finishing a good
session of L-sit pull-ups!
Dips
You can do dips on fixed parallel bars, on gymnastic rings
(requires coordination and more strength), or between two
chairs. It depends on what you have at your disposal.

Rings are mostly utilized for building raw functional

strength. They rely a lot on coordination and balance, which is a
learnable skill. Some say that doing dips on fixed bars can be more
efficient for hypertrophy.

I am not choosing one over another, and you can train both
on rings and on fixed parallel bars too –it will only enhance your
results!

Regular Bodyweight Dips

There is no need to go on the eccentric movement
extremely deep. A 90-degree angle between your forearm and
bicep is sufficiently enough before pushing on the concentric
movement:
Light –Weight Dips
As I already said, I possess a 10kg weighted vest that I
usually use for almost every calisthenics exercise. It is why I
consider it light-weight because I can still rep out a lot with it as
without:
 10kg weighted dips allow me to train very effectively for
hypertrophy. I tend to merge this variation with purely
bodyweight dips and even bench dips.
Heavy –Weight Dips
I keep my weighted vest and add plates too for more
resistance. I add up to around 30-40kg.

I use lower reps, of course, and extend pause. This variation

is very effective for growth and strength. You can de-load the
intensity as you go through.
 You can combine light-weight dips with heavy-weight and
even bodyweight dips.

I also use to add pushups and even weighted pushups to

spice up things even more.

Bench-Dips Variations
There is a variety of possibilities when we want to do bench
dips. From doing them purely bodyweight to adding extra
resistance, etc. I like how triceps and shoulders feel when I do
high-volume bench dips. You can rely on them and also integrate
into your pushup or dips workout.
 One of the best variations is to keep your hands close, and
maybe the feet elevated:
 A lighter variation is to keep hand together and the legs on
the ground:
Front-Bar Dips
I find regular dips on parallel bars better than this exercise.
However, you can do it if you can’t do muscle-ups yet or as a
lighter variation to regular dips.

Another method is to add them supplementary to regular

dips and bench dips. They engage the chest and triceps.
Pushups
There are so many possibilities to make pushups work for
your purpose creatively. In the program, I didn’t include all the
variants available here, like pushups with a leg elevated.

You have to go through all the exercises found here, and if

one raises your interest, then integrate it into any of the pushups
routines from the program.

Pushups are not only effective in burning out the chest and
arms. I recall so many workouts where, after doing hundreds of
pushups, I was left with extreme back muscle soreness.

Some pushups variations are indeed light, but that is why

you do a lot of repetitions –to make them feel very challenging.
And besides that, you have weighted pushups, or one-arm pushup
exercises too. Don’t even make me start talking about handstand
pushups –these babies are the real deal!

If I take a look at how my chest evolved over the past

years, then it’s pointless of me to say that pushups work for chest
development –they are as effective as bench press if not, even
better!

While you pushup, almost the entire big muscle groups

contract at the same time. You can emphasize the back and even
the core to a high degree if you squeeze it hard, if you elevate a
leg and hold it in the air, or if you add more resistance from elastic
rubber bands, plates, etc.
 Now let’s go through all the most basic, compound, and
crucial variations of them all:

Pushups (the regular form and grip)

When I say pushups, I refer to the regular and most basic
variation as follows:
 You should fully extend the arms on top and go on the
eccentric part until your chest almost/or literally touches the
ground beneath.

The form is even more important! Keep a straight

alignment of your entire body throughout the whole movement
and repetitions. Many tend to limit core movement while the
upper-body covers a larger range –it’s not some I recommend!

Instead, have a friend record yourself with a phone to make

sure the execution is perfect and smooth. Keep your feet together
always and squeeze the midsection as much as possible.

Pushups on Stripes/Rings/TRX
It is basically the regular form of pushups but supporting
your hands on rings or stripes. It will require more strength,
coordination, and balance. For this reason, it will drain you of
energy quicker than doing them normally, on the ground.

Still, if you find them better, then go ahead and add them
or replace the regular ones every time you feel so!

This variation also offers endless possibilities of choosing

different grips, way of pushing (flies for instance), and different
body angles, like inclined pushups.
Skull Crushers and Inclined Skull Crushers
Keep your body straight; don’t push as you would regularly.
Instead, extend the arms from elbows only:
 It feels like an isolated exercise, except it isn’t. Even so, they
prove to be effective for attacking the triceps. Add them along
with other exercises too!
Inclined Pushups on Rings or Stripes (TRX)
The best part of doing Inclined Pushups with rings or stripes
is that you get to adjust the inclination as desired. On a fixed bar,
the height isn’t usually adjustable. Therefore, you can make it
hard or easy, depending on how horizontal your body is:
Handstand Pushups
Support your feet against a wall for balance. You can do
handstand pushups facing the wall, or with your back against it.
The easier variations, in my opinion, is having your back lying on
the wall:
 The toughest, as you already figured it out, is the following
variation:

My body isn’t perfectly vertical because I took the pictures

with self-timer. I had to get in the position and execute within 10
seconds. I couldn’t use the help of a friend when I got the shots.
So, having this said, you should keep a perfectly vertical position.

On the eccentric movement, hit the ground with your head,

and if you want, stay in a banana position and go even deeper –
this form will allow you almost to hit the ground with the face.

I also did, on many occasions, handstand pushups

supporting myself on 20cm paralletes. That gives a higher range of
motion but is more demanding on the spine (especially lower
back) and requires a lot more strength and coordination. Stay safe
and do this variation only if you feel alright with it. Otherwise, go
ahead and do the regular range and form –it is enough for
shoulder development in terms of strength and size too:
 If you are not strong enough yet, you have another
possibility: doing half the range:

You can easily see that my forearms aren’t in a 90-degree

angle with the biceps. I used to do this variation a lot to get
stronger in my shoulders. Importantly though, is to keep a good
form!

To make handstand pushups harder, but not deeper in

range of motion, use a weighted vest.

Weighted Pushups (light)

When I want something challenging and time-efficient, I
add in my routine light-weight pushups instead of lever pushups
(or any other variation that requires working with each arm
separately):
 I also use my 10kg weighted vest plus the elastic rubber
bands. You can add more bands or use those thick bands that
generate more pressure.

It all comes down to how intense you want to do the

exercise. In the program, you have rep intervals of 10 to 20 reps.
If you use extremely powerful elastic bands, then it will be harder
to achieve that high-rep interval. Be creative and buy several
different types of bands –they are all extremely cheap!

Weighted Pushups (heavy)

There two ways of doing heavyweight pushups: by placing a
training partner on your upper back or by adding plates (you still
need someone to put them there).

Even so, I prefer asking a friend to sit on my upper back.

And don’t forget! I said upper back and not on the midsection. I
once made the mistake of putting someone on my lower back,
and as a consequence, I had serious problems after. The pressure
generated on the spine is too high, and the disks may be affected.
Too many nerves are around that area, so protect that by being
smart. If you place your buddy in the upper back, the spine is a lot
safer.

The point is to rely on the arms and shoulders strength by

making it lighter on the midsection and not the other way around.
My purpose is to pump the chest, not the lower back. But that
doesn’t mean the core isn’t working hard –it is, but secured at the
same time.
Pushups Variations (Leg Elevated)
Many athletes want to benefit more from their pushup
training. By raising the leg and holding it in the air, engage the
lower to a higher degree. And this is especially good because, in
bodyweight fitness, we don’t have heavy lifting for growing the
lower back strong.

I have to admit that I rarely did raise a leg in my pushups

workout and managed to develop my lower back up to their
potential –equally well as I lifted.
 Keep switching the legs from a set to another. And you can
use this technique over any other pushup variation too.

Diamond Pushups
One of the most iconic exercises for building tricep strength
is the diamond pushup. I like using it in combination with dips and
other pushups too. This mixture will enhance your aesthetics a
lot.
 You can place your palms underneath the chest or below
the stomach. They engage the same muscles but slightly different.
Try both variations and stick with the one best suited:
Uneven Pushups
This variation is a precursor to unlocking the one-arm
pushups. Try to rely more on the working arm than the one you
use for assistance:

Lever Pushups
The best way to do lever pushups is by utilizing a soccer ball
instead of a small pushup-parallete. That allows more movement
and offers good coordination. So if you have a ball, then use it for
the leveraged hand. Roll the palm over it as you through the range
of motion. It is a good exercise for working the triceps.

Then switch to the other hand on the following set!

One-Arm Pushups
You should use the exercise for strengthing the triceps.
Another good variation would be to elevate the feet on an
obstacle and do Declined One-Arm Pushups. If you don’t like this
exercise, then use weights for extra resistance.
Triceps Extensions
It is an exercise very similar to Skull Crushers, efficient for
triceps, of course:
Plank-to-Pushups
A nice exercise to add along with abs or other pushup
variations. You can also mix it with isometric planks:
 These consecutive images represent a single repetition. You
practically hold a pushup on top and slowly get into a plank
position. Then back up!

Declined Pushups
You should use this exercise as often as possible for your
chest workout.
Incline Pushups
Use the exercise as an alternative to rings or TRX Incline
Pushups
Incline Narrow Pushups
This exercise feels like doing Diamond Pushups but
elevated:
Deep Wide Pushups
Use a pair of paralletes, or you can also use a dip station:
Wide Pushups
Wide pushups feel pretty easy to do, but they are effective
in working the pecs:
Pike Pushups
One of the alternatives for Handstand pushups, it focuses
on the shoulders as well:

Pushups (Feet Elevated on a Wall)

I didn’t add this variation in the program, but you can
integrate it at any time. It’s hard to keep a good form and to do
high rep, but the way it engages the shoulders and core muscles it
spectacular:
Leg Raises & ABS Exercises
These are the exercises you should mostly do to develop
core strength and abs.

The form is pretty important, as you should keep your legs

fully stretched. To do that, it requires a good level of mobility. In
case you can’t hold them entirely stretched, slightly bend the
knee to any variation:

Toes-to-Bar / Full Leg Raises

Keep your feet together; don’t bend the knee and control
the whole movement without swinging at the bottom:
V-Raises
This variation can also be done on parallel bars:
Knees-to-Chest
This variation can also be done on parallel bars:
Leg Raises (Regular)

You can do this regular exercise on a dips station too, by

supporting yourself on the forearms –it is most effective for
targeting the abs than lying on the palms:
 Keep the feet together and bend the knee only if you can’t
stretch them entirely:
 Or, you can do it in your palms –they should be the easiest
of these three regular variations:
Knee Raises
This may be the lightest Leg Raises variation, but you can
find its place among tougher ones. Bring your knees to 90
degrees:
As usual, you can do the same on a dip station:
Windshield Wipers
I highly recommend the variation for your obliques. Plus,
they attack the back muscles too:
 It will take you some time to get strong enough for the
exercise. It requires a good level of strength and mobility too.
Knees-to-Chest –to-L sit
L-Sits
Floor Leg Raises
 And as I said it before, bend the knee a little if you don’t
have the mobility properly developed yet:
Floor Knees-to-Chest
Floor Knee Raises
Sit-Ups / Crunches Variations
 In the pictures above, I show you the range of motion and
form. They all start from a flat position! I don’t see crunches or sit-
ups as good as raising the legs, but still okay to add them along
Leg Raises variations.

Side Planks
Planks
Flutter Kicks
Mountain Climbers
TRX Sit-Ups
Squats and Variations
Burpees
Burpees (without the pushup) are mainly used in high-intensity-
interval workouts. I also use them for cardio purposes.
Full Burpees
Full burpees also include a pushup, making them a full-body
exercise:
And then back up to complete a full repetition!
High Jumps
Try and jump as high as possible. Fully extend the body in
the air and finish back in a deep squat position. There is no need
to execute the repetitions extremely fast.

Take a very short break from a rep to another to focus

more on form and jumping higher:
Frog Jumps
Keep a straight alignment of your spine, stretch your body
in the air, and always start or end-up in a squat position.

How fast you should go from repetition to another depends

on how smoothly and effortless you can execute each rep:
Crouch Walk
You practically never leave a squat position. Croach and try
to walk like that:
Alternative Jumping Lunges
Walking Lunges
Squats (regular)
 I have to mention that keeping your feet attached to the
ground is key. Also, keep a straight spine alignment all the time!!!

Jump Squats
It is the same exercise with regular squats; you just do a
little jump –it’s a plyometric exercise:
Sumo Squats
Use a wider opening of your feet, that’s it:
Close Squats
I especially recommend the exercise for everyone preparing
for the ski season:
Isometric Squat Hold
Just hold a squat isometrical position for as the time given:

Lightweight Squats
I use my 10kg vest and some resistance bands to add more
resistance to my squats. They still feel very light because I don’t
feel like dozens of extra pounds. It will allow you to add up more
repetitions.
Heavyweight Squats
In this situation, it’s up to you how much you can handle.
You can use a barbell that is heavy enough (mine is pretty light in
the picture), or a training partner on your shoulders.

Placing someone over your shoulders will also require a lot

of balancing and coordination too. You will squat a lot heavier by
using a barbell. I recommend the more creative and toughest
version, though.
 I have to point out again just how important form is! Never
bend your spine. Use a lighter resistance instead of jeopardizing
your health and well-being:

In my honest confession, 80-90% of my leg training

consisted and still does in purely bodyweight exercises. And look
how well-developed they are relative to my upper-body. So, don’t
jump into heavy-weight squats and rely more on high-volume
bodyweight squat variations instead.

One-Leg Squats
A very good alternative to weighted squats that only
requires more coordination is the One Leg Squats. This specific
exercise is best done on a box, elevated –it will allow more room
for movement to the other leg:
 It is an effective and powerful exercise that you should
include in the arsenal. It will help you grow the legs big and
strong!

Pistol Squats (Strict Form)

Holding a strict form for pistols, you need both strong legs
and mobility. I like the exercise, except that I am not sure whether
it makes the lower back any better or exposes it to injuries.

I have experienced some pain in the past, and I had to avoid

doing strict form pistols. It is a powerful exercise only if you feel it
entirely safe. There is no way you can keep a perfectly aligned
spine when doing pistols!

You can see and understand why. And believe me that I

possess good elasticity.
 That is why I made two different variations of the same
exercise. I prefer doing One-Leg Squats elevated on a box. I want
to let the other leg feel free and relaxed –it doesn’t put so much
pressure on the lower back.

In terms of strength and size, they are not different in any

way!

Assisted Pistol Squats (TRX, Rings, Bars)

You don’t have to keep a perfectly stretched leg when you
squat with the other. Assist yourself instead with a hand to make
the exercises a little easier.

Its whole purpose is to prepare you for free one-leg squats:

 But one of the best ways to help yourself is if you use
stripes or rings. It is a lot easier and allows more movement:
Assisted Squats (regular)
Because I saw too many holding an improper squat form, I
thought it is a good idea to show how to improve it:

There are cases when one can squat, but he lacks in body
mobility. To overcome the issue, he either works a lot with
stretching exercises, or he gently assists himself from something
stable.

If that’s your situation, then don’t pull too hard and let the
legs do the work. You are only helping the inertia, that’s it!

Bulgarian Splits
A great exercise and especially if you don’t want to work
with pistols at all:
Box Jumps
It is a great plyometric exercise that you can do for your
legs and cardio too. Keep a good squat form and find a box,
positioned high enough to challenge you. Mine was not that high,
but I can rep out more!
Uphill Frog Jumps
It is the same exercise with Frog Jumps, except you jump
uphill. And that makes it a lot harder on legs!
Stairs Jumps and Stairs Running
They feel exactly like Uphill Frog Jumps, but you do it on
stairs instead, trying to jump over as many steps as possible.

I didn’t add the exercise because you can already find it in

the above.

Running on stairs is almost like running uphill except for the

uneven and slippery surface. In both cases, gravity leaves its mark.
It’s up to you how fast and how many steps you want to cover or
pace over.
Other Various Exercises
Everything else that I added in the program can be found in
this chapter:

Jumping Jacks
Deadlifts (lightweight)
 I never use to lift heavy, and even so, I barely do the
exercise anyway. But you can add it along with calisthenics, easily.
I developed very well my lifting strength and spine muscles
without deadlifts.

I recommend you to pay extreme attention over the form

and execution, especially if you lift heavy. Another good tool is the
use of kettlebells.
Jump Rope

Hill Sprints
Below you have an easy alternative to uphill sprints. I like it
because it’s close to my home, in a public park and I can also do
other stuff there:
 The distance is short, but I adjust the intensity from speed,
pace, explosiveness, repetitions, and break time.

And of course, you can make extremely tough and technical

uphill sprints too like below:
Trail Run
 I love how effective trail run is not only for getting as fit as
possible but for building muscular legs too. I admit that I forged
titanium legs because of trail running.

The routes I like doing are of course, those with high

elevation, long distances, usually offered by the mountains. They
surround my hometown, and I have 15-30 minutes deadhead to
reach the best trails.

Many ask me how I developed my calves. Well, through

trail run, rocky terrain, and doing it on extreme elevation for very
long distances.

Sprints or Running on Track

 I bet you have access to a stadium or an athletic field. You
can go there and do a lot of exercising, from squat variations to
flat running and sprints.

It’s easier because the distance is already measured, and

you know how to split the 200-400-50 meters sprints too.

Backward Running/Sprints on Peaks

 I took this picture of my friend. Together, we use to sprint
backward too –I find it very effective for calf development
especially. To truly benefit, you have to do the exercise regularly.

Other essential exercises for calves are trail running on

rocky terrains, going uphill, and downhill too!

Sprints against Resistance

It is a very good exercise for enhancing acceleration and

power. Your legs will feel them!

Full Bridges
I like this exercise because I can train my spine muscles with
it at the same time I stretch the body:
 Rep out by stretching into a bridge position. Get back in the
initial position and stretch again. You will be amazed by how sore
your spine muscles will get from it.

Plus, you can use it to increase the body’s elasticity. You

may not have it yet, and it will require plenty of time to achieve.
Until then, to work your lower back, do simpler variations like
Short Bridges:

Short Bridges
 You have to do dozens of repetitions per set to really feel
the lower back working hard. I usually add these exercises along
with squats.

One-Leg Short Bridges

This exercise target the lower back but more so the
hamstrings. If you include it along with squat variations, you will
benefit a lot from it: