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Get ripped and get strong with progressive street workouts you can do anywhere. So, you hate the gym, but you want to get ripped and you need a gym to make it all happen, right? Wrong! Calisthenics are the bodyweight workouts you need. And all you need is your body, a few simple pieces of equipment, and the willpower to make it happen. With nearly 70 bodyweight exercises and 10 precision routines, you'll be able to transform your body anywhere and at any time, and without waiting in line at a gym. Urban Calisthenics follows a progressive training approach that starts with the most essential bodyweight exercises such as the push-up, the chin-up, and the lunge, and guides you through more challenging movements until you're eventually executing the most challenging bodyweight exercises of all, including the planche, the human flag, and the double clap push-up. Dynamic full-color photography, detailed guidance, and motivation from globally recognized bodyweight training expert Tee Major will make you forget the gym and discover a greater level of fitness that can be achieved anywhere and anytime. You'll start with the basics, progressively meet goals, and eventually work your way to superhuman movements that defy gravity and challenge your entire body and mind!

Introduction: Vertical jump performance is a critical component of volleyball, particularly for effective spiking and blocking actions. Despite the widespread use of bodyweight training, limited evidence compares traditional and contemporary calisthenics approaches in improving sport-specific jumping performance among youth athletes.. Objective: This study sought to examine and compare the effects of traditional and contemporary calisthenics programs on countermovement and running vertical jump performance among Filipino amateur high school volleyball athletes.. Methodology: A quantitative quasi-experimental design with a between-subjects approach was employed. A total of sixty-four (64) athletes were allocated to either the traditional or contemporary calisthenics group. Both groups completed an eight-week training program conducted three times weekly, following structured sessions including warm-up, exercises, and cool-down. Vertical jump performance was measured before and after the intervention using countermovement and running jump tests. Mean, standard deviation, and t-tests were used for analysis at a 0.05 significance level.. Results: Both groups demonstrated significant improvements in countermovement and running jump performance. No significant difference was observed between groups in countermovement jump results, indicating similar improvements in general explosive power. However, the contemporary group showed significantly greater gains in running jump performance.. Discussion: Findings suggest that while both approaches improve vertical power, contemporary calisthenics better enhance sport-specific explosive movements.. Conclusions: Structured calisthenics programs are effective, with contemporary approaches providing greater benefits for volleyball performance in resource-limited training environments.

Although unstable strength training has gained popularity among athletes and the recreational population, there is scarce data regarding the applicability of this type of exercise program in school settings. The aim of the study was to investigate whether the implementation of an unstable surface strength exercise program in physical education would contribute to the improvement of physical fitness in 14-years students. A sample of 220 adolescents (112 girls) was randomly assigned to either the EXP (calisthenics exercise under unstable conditions) or the CON group (prescribed physical education strength exercise program). Before and after the 12- week period, upper-body isometric and repetitive strength were accessed using 4 motor tests. In addition, skinfold thickness (ST) was determined in subscapular, pectoral, and abdominal areas. Both groups improved strength performance (p < 0.01), with greater increase in EXP compared to CON for all motor tests (p < 0.01, ES = 0.21 – 0.45). Both groups decreased total, subscapular and abdominal ST (p < 0.05), with no significant effect of group. Unstable surface strength exercises are effective in improving physical abilities and should be included in the regular physical education curriculum.

Flatfeet are a common condition associated with altered foot biomechanics, leading to potential functional limitations and increased risk of musculoskeletal injuries. This condition disrupts the kinetic chain, impacting proximal segments such as the core and hips, which are crucial for maintaining stability, balance, and agility. While various interventions have been explored, the role of generalized lower-extremity strengthening programs, such as calisthenics, in addressing these functional deficits is not well-established. This study investigated the impact of a 16-week calisthenics program on functional movement, core strength, balance, and agility in female university students with and without flexible flatfeet. We aimed to assess whether this generalized strengthening intervention could improve these key performance metrics and whether the relationship between Functional Movement Screen (FMS) scores and other functional measures differed between the two groups. The study also explored the correlation between FMS scores and other measures of performance in these two distinct groups. A total of 96 female university students (25 with flexible flatfeet, 71 with normal feet) participated in a 16-week calisthenics program. Assessments included FMS, core strength (partial curl-up, plank), balance (Sharpened Romberg, Y-balance test), and agility (4 × 9-m shuttle run). Statistical analyses included non-parametric tests to assess within-group changes and between-group differences, as well as correlation and regression analyses to explore the relationship between FMS scores and performance variables. Both groups showed significant improvements in FMS scores, core strength, balance, and agility following the intervention. In the normal feet group, FMS scores correlated positively with core strength, static balance, and dynamic balance; conversely, these correlations were not observed in the flexible flatfeet group, suggesting a potential influence of altered biomechanics on the relationship between FMS and performance. While a generalized calisthenics-based training program yields significant improvements in functional movement capabilities, core stabilization, equilibrium, and rapid directional changes in both cohorts, the association between FMS metrics and other performance variables differed in individuals presenting with flexible flatfeet. This variation suggests that functional movement in this population is modulated by factors beyond those typically assessed by FMS, potentially due to the unique biomechanical adaptations induced by flatfeet. Therefore, a deeper understanding of the physiological responses to generalized training in individuals with flatfeet is imperative for the creation of targeted interventions to enhance movement efficiency and performance results. The lack of correlation in this group suggests that further research is needed before generalizing these findings to a broader population. Clinical Trials Registration IRCT20130109012078N8: Registered 2023-02-03, Iranian Registry of Clinical Trials (IRCT); IRCT20130109012078N7: Registered 2023-01-19, Iranian Registry of Clinical Trials (IRCT)

The purpose of the study was to assess if high-intensity interval training (HIIT) using functional exercises is as effective as traditional running HIIT in improving maximum oxygen uptake (V[O.sub.2]max) and muscular endurance. Fifteen healthy, moderately trained female (n = 11) and male (n= 4) participants (age 25.6 [+ or -] 2.6 years) were assigned to either running HIIT (HIIT-R; n = 8, 6 females, 2 males) or functional HIIT (HIIT-F; n = 7, 5 females, 2 males). Over a four-week period, both groups performed 14 exercise sessions of either HIIT-R or, HIIT-F consisting of 3-4 sets of low-volume HIIT (8 x 20 s, 10 s rest; set rest: 5 min). Training heart rate (HR) data were collected throughout all training sessions. Mean and peak HR during the training sessions were significantly different (p = 0.018 and p = 0.022, respectively) between training groups, with HIIT-F eliciting lower HR responses than the HIIT-R. However, despite these differences in exercise HR, V[O.sub.2]max improved similarly (~13% for the HIIT-R versus ~11% for the HIIT-F, p=0.300). Muscular endurance (burpees and toes to bar) significantly improved (p =0.004 and p = 0.001, respectively) independent of training modality. These findings suggest that classic running HIIT and functional HIIT both improve V[O.sub.2]max and affect muscular endurance to the same extent despite a lower cardiovascular strain in the functional protocol. Key words: Functional training, sprint interval training, body composition, Tabata protocol, calisthenics.

Background and Objective: Streetlifting is a developing strength sport derived from calisthenics and based on maximal external load performance in weighted pull-ups, dips, muscle-ups, and squat variations. Its rapid global expansion has raised interest in identifying sport-specific nutritional and recovery strategies that can support performance and health. However, scientific evidence directly focused on streetlifting remains limited. This narrative review aims to summarize current knowledge regarding body composition, nutrition, supplementation, and sleep in streetlifting athletes by integrating findings from related strength sports. Methods: A narrative review design was adopted due to the scarcity of empirical studies on streetlifting. Searches were performed using the terms “streetlifting AND nutrition,” “streetlifting AND body composition,” and “streetlifting AND sleep quality.” Peer-reviewed studies involving comparable strength disciplines were included when directly applicable to performance or recovery determinants. Results: Performance in streetlifting appears strongly driven by strength-to-bodyweight ratio, supported by low-to-moderate fat mass and adequate lean mass. Evidence from resistance training literature suggests that meeting energy requirements, consuming 1.2–1.5 g/kg/day of protein, and using nutrient timing around training may enhance muscle protein synthesis and glycogen replenishment. Creatine supplementation shows consistent benefits for maximal strength and ATP turnover, whereas other supplements lack robust evidence. Sleep duration and quality contribute to neuromuscular recovery, endocrine balance, and cognitive readiness, though sport-specific findings are insufficient. Conclusions: Streetlifting athletes may benefit from integrated nutritional planning, evidence-based supplementation, and sleep optimization. Further sport-specific interventional and longitudinal studies are required to develop validated performance and health guidelines.

TABATA protocol is considered to be one of the most effective strategies among high-intensity interval training (HIIT) methods. A limited number of studies have compared the chronic effects of cycling-based and calistenic HIIT in TABATA-type. The aim of this study was to compare the chronic effects of a 8-week TABATA-type calisthenic high-intensity interval and high-intensity interval in cycling on aerobic endurance, sprint and maximal strength performance in sedentary men. 17 sedentary males participated in our study. Participants were randomly divided into calisthenic HIIT (n=9) and cycling HIIT (n=8) groups. Training groups were given 3-sessions of exercise per week on non-consecutive days for 8 weeks. Before and after the 8-week training, the body mass, body mass index, fat percentage, 30-m sprint, 1-repetition maximal strength, aerobic power and critical power levels of the participants were determined. No statistically significant different was observed in body mass (p=0.917), body mass index (p=0.928), and body fat ratio (p=0.980) in both training groups. However, both training groups achieved statistically significant improvements in peak power output (p=0.017), maximal oxygen consumption (p=0.040) and critical power (p=0.048), and there was no significant difference in the level of improvement between the groups (p>0.05). There was no statistically significant difference in 1 repetition maximal strength and sprint values of both training groups (p<0.05). TABATA type HIIT performed calistenic provides chronic effects similar to that of interval cycling form. 

Muscular fitness (i.e., power, strength and endurance) is reported to be beneficial for children’s physical, mental, and social development, encompassing a holistic approach to student wellbeing. However, modern sedentary lifestyles have led to declines in student muscular fitness and motor skills, highlighting the need to prioritize physical activities that promote muscular fitness. Education authorities often claim that their physical education curricula are contemporary and based on recent research; however, is the prescribed curricula truly reflecting this, especially in terms of reflecting the importance of student engagement in activities that promote muscular fitness and neuromuscular development? Too often, these critical aspects are overlooked or underemphasized. This paper examines the role of physical activities that enhance muscular fitness, improving neuromuscular performance, motor skills, and physical competence in school-aged students. When performed with proper technique and supervision, muscular fitness training is safe and beneficial, improving power, strength, balance, coordination, and mental wellbeing, while boosting academic focus and fostering resilience. The paper argues for integrating activities focused on muscular fitness into physical education programs, ensuring stronger, healthier school-aged students. By addressing muscular fitness and neuromuscular development as part of the physical education curriculum, schools can better support students’ long-term health and wellbeing, supporting both physical health and mental wellbeing.

The ageing process results in reduced neuromuscular function. This alongside prolonged sedentary behaviour is associated with decreased muscle strength, force control and ability to maintain balance. Breaking up sedentary time with regular bouts of physical activity has numerous health benefits, though the effects on neuromuscular function are unknown. This study investigated the effect of breaking up sedentary time with calisthenic exercise on neuromuscular function. 17 healthy adults (33 ± 13.1 years), who spent ≥6 h/day sitting, were assigned to a four-week calisthenics intervention (n = 8) or control group (n = 9). The calisthenics intervention involved performing up to eight sets of exercises during the working day (09:00–17:00); with one set consisting of eight repetitions of five difference exercises (including squats and lunges). Before and immediately after the intervention, measures of knee extensor maximal voluntary contraction (MVC) and submaximal force control (measures of the magnitude and complexity of force fluctuations), and dynamic balance (Y balance test) were taken. The calisthenics intervention resulted in a significant increase in knee extensor MVC (p = 0.036), significant decreases in the standard deviation (p = 0.031) and coefficient of variation (p = 0.016) of knee extensor force fluctuations during contractions at 40% MVC, and a significant increase in Y balance test posterolateral reach with left leg stance (p = 0.046). These results suggest that breaking up sedentary time with calisthenics may be effective at increasing muscle strength, force steadiness and dynamic balance all of which might help reduce the effects of the ageing process.