Weighted pull ups / chin ups & Bodyweight Variations. 5 great exercises routine for back (Advanced). List in video&description. http://www.facebook.com/cwtraining for more updates.
Warm up: Regular & Rotator cuff
2 warm up sets:
Pronated grip x 10
Supinated grip x 10
Pronated grip + 25 kg: 2 sets 6 reps each
Supinated grip + 35 kg: 2 sets 5 reps each
Pronated grip + 45 kg: 2 sets 3 reps each
Supinated grip + 50 kg: 2 sets 3 reps each
Side to side / Diagonal pull ups: 2 sets 4-5 reps each side
Sternum Pull ups: 2 sets 7 reps each
Cliffhanger pull ups: 2 sets 8 reps each side (4 sets total)
See also my latest Calisthenics & Bodyweight video from London on Fit Media / Inspirational Fitness channel
10 Advanced bodyweight exercises with kris aka "Fitness Clown"
And for a tricep workout routine, see this video:
Extreme Tricep Workout - Calisthenics Heavyweight(ed) HD
Grapes - I Dunno http://ccmixter.org/files/grapes/16626
2008 - Licensed under Creative Commons Attribution (3.0)
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Extreme Push Ups Calisthenics Street Workout. Great&effective Push up Exercises for complete Strength mixing explosive Plyometrics with heavy pushes (10-15 Exercises, list in video&description). Music: Klaypex - Crazy (see below). THANKS for subscribing! More videos to come.
1. Falling & explosive rebound push up
2. Forearm to tricep extension push up
3. Jack Lalanne fingertip push ups
4. Falling & flying superman push up rebound
5. Superman X-jumps
6. Flying squirrel push up
7. Leaning tower HSPU
8. Inca / thigh slap push up
9. Aztec push up
10. Flying Superman push up (with hands behind head)
11. Aztec cross touch push up
12. Flying cap remover push up :-)
Finish: Plyometric set with some combinations
This is an Advanced push up workout with some of the hardest and most extreme push ups and variations, but also some of the best bodyweight exercises. Full extreme workout routine for (primary) chest, triceps & shoulders. A lot of core/abs and full body tension strength will also be worked and required. Training plyometrics is good for explosive strength and speed.
MUSIC By Klaypex:
This is one of my videos in my Calisthenics / Extreme Bodyweight Training series. See for example:
Calisthenics: Street Workout 2013 - HD (A full upper body street / schoolyard workout with various bodyweight exercises)
The playlist for ALL complete calisthenics FULL WORKOUTS here: https://www.youtube.com/playlist?list=PL4jy8ucbzhycOO-2MA5U1msC20Tlq5Jzm
TOP & BEST BODYWEIGHT WORKOUTS AND EXERCISES, See for for example:
TOP & BEST 10 - 15 AB Exercises (EXTREME):
On this playlist I collect great, effective and the best bodyweight exercises. All workouts to be found here: https://www.youtube.com/playlist?list=PL4jy8ucbzhyeMTIm5U-ItBvxxaUGaqNqm
For more basic training & tips/tutorial workouts see for example Scott Herman, Scooby Workouts (scooby1961), thef0rtress channel, Vic's Natural Bodybuilding Workouts (vicsnatural) & Tee Major Fitness (teemajorfitness).
Other tips for street / ghetto / park workout motivation, checkout these:
street workout odessa, super human strength pull ups,
hannibal for king workouts, for example Hannibal For King Workout Routine (by barstarzz), street workout world championships 2012, BEST Workout Motivation - Never Give Up & fitness from the streets.
Other Push up workout & videos: Intense Calisthenic Routine for Muscular and Cardiovascular Fitness (teamdnafitness), Conditioning Exercises for Combat Sports : Pushups for Combat Sports Conditioning (expertvillage)
Explosive Push Ups For A Bigger Chest !!! (official barstarzz)
MMA WORKOUT TO INCREASE EXPLOSIVE POWER (funk roberts)
The most explosive wrestler in the World: Jordan Burroughs (Jonathan Johnson)
Top 10 & Best Extreme Push Ups Workout. List of Exercises in video & description. See also the NEW EXTREME push ups video: http://www.youtube.com/watch?v=naRaVsFn_g4 and "Hardest push ups in the world": http://www.youtube.com/watch?v=mjyZhmiEaOw for more.
1. Side to side push up
2. Elbow tricep extension push up
3. Crucifix push up
4. Core rotation push up / Grasshopper
5. Tricep extension ab/core combo
6. Shaolin push up
7. Clap behind back push up
8. Superman push up
9. Handstand push up
10. Extended handstand push up
Some of the pushups are said to be the hardest and most difficult push ups in the world. Using both hands and keep them on the floor the Shaolin push up might be one of the hardest push ups (much because of the core involvement too). But the crucifix push up (with arms straight out from the body) is extremely heavy and difficult.
The superman push up (jumping) requires a lof of explosive strength and technique.
See also my NEW EXTREME Push Ups video:
This is one of my videos in my "TOP & BEST Bodyweight Exercises" series, see also my ab and back videos:
"Top 10+ Extreme Ab Exercises":
"Top 10 Pull up Variations & Exercises":
and for FULL WORKOUTS:
Calisthenics: Street Workout 2013:
"Extreme Bodyweight Training" video for a full body workout.
"Extreme Bodyweight Training Part II (Full workout in a park):
"Outdoor & Street Workout (Calisthenics & Weights Mix)":
MORE PUSH UPS:
"Hardest push ups in the world":
31 Speed Superman Push Ups in 22 Seconds:
Check out: Extreme pushups by destorm power
Other video tips for great Bodyweight Exercises are: 44 Best Bodyweight Exercises Ever! (By TeeMajorFitness), Extreme Body Weight Workout (by Barstarzz), 5 Killer Workout Routines - Bar Brothers (by novoic), Hannibal For King Workout Routine (by barstarzz) and Bar Brothers Workout - Go Hard or Go Home! (by novoic).
For a little more tutorial and instructional: Tutorial & instructions
How to Get a Big Chest With Bodyweight Exercises! Only 3 Exercises! by TheF0rtress
Explosive and plyometric POWER & SPEED chest workout (advanced). Extreme pushups & some of the hardest bodyweight exercises, but very good for explosive strength, speed & power. SEE also the NEW video for a BIGGER push ups workout/routine with MORE variations: Calisthenics: 10-15 Crazy Extreme Push Ups 2013: http://www.youtube.com/watch?v=naRaVsFn_g4. Chest and triceps are primary muscles worked. Shoulders and core secondary. A strong core and body tension is required to make these push ups.
THANKS for subscribing! More videos to come.
Help & Advices:
These are advanced exercises. To start working with explosive strength and plyometrics I suggest beginning with explosive push ups pushing off the floor, clap push ups, Jump push ups etc. Once practised, a great challenge will be clap behind the back push up, getting to this point will make notice what kind of explosive speed and power that will be required. Speed and coordination is very significant. After some training go on with superman push ups etc. Be sure to practise on soft ground (grass for example).
For a strong core different planches and shaolin / muy thai / lalanne push ups can be practised. Superman and Aztec pushups are two of the hardest in the world, and two of the most explosive. Working a plyometric SET is very intense, this also involves a lot of coordination. But it is a very effective combo of working strength & cardio simultanously in a short time.
For other calisthenics and muscle focused workouts, see:
Calisthenics Shoulder & Tricep Street Workout (HD)