What is Progressive Calisthenics?

If you have checked out my book, “The Calisthenics Quest”, then you have a small idea of what calisthenics is all about. But, what is progressive calisthenics? Calisthenics or as it is translated “beautiful movement”, is using your own body’s weight for fitness. But just like in any other fitness routine, you have to progress and, in some cases, regress. Let’s face it, after a wile those push-ups, pull-ups and squats are going to get a bit easier and you will have to add in a ton of reps to get that burn… or do you? There are many ways to progress your calisthenics workout without boosts reps or adding weight. So let’s look at some options…

First, look at slowing that tempo down. Sure you can now knock out 30-50 push-ups, but now try it slow with a tempo of 3 seconds down and 3 seconds up. That time under tension can be killer and your muscles will be burning with far less reps.

Another option is to increase the range of motion. A few good examples are, instead of bringing your legs to 90 degrees in a squat, go all the way down bringing your butt to your heels. In push-ups bring your chest all the way to the floor, or in pull-ups try pulling your chest to the bar. Full range of motion makes a big difference!

Finally, try to progress to a more challenging version of the basics. This can be done is many different ways. First look at the push-up. You can knock out lots of classic push-ups, so now try bringing your hands closer together or try them with your feet on a bench to change the angle. Of course, if that isn’t challenging enough, you have the one arm push-up. Pull-ups also have many varieties to choose from. Try progressing to the archer pull-up or even commando or L-sit pull-ups. As far as the squat goes, yes they can be made more challenging. Try the archer squat or the Bulgarian Split Squat. If you feel really adventurous, you can also try the pistol squat or the shrimp squat. They will not only challenge your strength but also your balance.

When it comes to progressive calisthenics, never be afraid to try new things but never forget the classics. They will always have their place in your routines. Keep advancing your Quest!

By, Ray Shonk NASM-Master Trainer, PCC Instructor

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The Danny Kavadlo Experience At Quest Fitness

To call the event with Danny Kavadlo an “experience” is a great understatement! First lat me say, running this event with my Calisthenics mentor and friend was an amazing honor! The day started with sign ins and meeting some new friends from out of town, all the way from Wisconsin. For putting this together with short notice, we had a great turnout. As the class started we went around the room each one of us introducing one another, and everyone seemed like minded with Calisthenics and fitness.

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We started the class with squat progressions, beginning with the most basic, using a bench or partner to assist. We progressed through full squats, archer squats, split squats and even the pistol squat. I’m thinking everyone’s legs got a little cooked there.

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Once we finished legs, we hit the push-ups. Yeah, I know what some of you are thinking. Not everyone can do push-ups, but in this class we prove that wrong. We started with the knee push-ups and moved into elevated push-ups, and like every thing else we focused on perfecting the movements and queues to aid others. Then we hit the floor working on classic push-ups, staggered and archer push-ups, feet elevated and many other including the handstand push-ups.

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We finished the morning by taking a trip to the bar… the Pull-up bar. Yes, I fully understand that pull-ups are difficult, but we had something for every level of fitness. Getting started on the pulls we hit Aussie Pull-ups, a.k.a bodyweight rows. I have to say, everyone here killed these! Then, we moved on to flex hangs and pull-up negatives. We had a strong group, because again everyone nailed these. We discussed the chin-up, pull-up and other variations like the commando pull-ups. Of course we finished this section with the mighty muscle-up. Then, we took a much needed lunch break, took some photos, signed books and chatted it up.

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Upon our return from lunch, we hit hand balancing, starting it off with frog and crow poses. For some the hand balancing was a bit new, for others it was a chance to show their skills. We knocked out the tripod, and the headstand, and for a few attending the Elbow Lever! I was impressed with everyone’s performance.

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When we moved on we hit some ab training both on the ground and on the bar. We all hit the basics with knee tucks, knee raises and leg raises. As we progressed, a few people tried Skin The Cat, Back Levers and even the Front Lever! These are not easy if you are curious.

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To finish off the workout, we hit flags! So many people got their first flag! We covered a large variety of them, too! I cant tell you how overly impressed I was with everyone!  “The beauty of the experience is that no matter what level a practitioner was at, everyone can do a push, pull, and squat exercise.  You need not be able to do a full human flag in order to train with Danny Kavadlo or learn from the experience,” one of the attendees, Gerald Browning, stated.

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When we hit the closing of the seminar, Danny gave an amazing lecture on calisthenics progressions, building programs and even being a better trainer. A lot of great questions came out from the group as we wrapped up and chatted it up. Because of the great turnout and the level of fun we had, Danny and I decided we may try to make this an annual event with new material each time. I want to absolutely thank everyone who made it out, and a special thanks to Danny for flying all the way out here to teach the class!

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Danny Kavadlo Calisthenics Experience

Join Danny Kavadlo and Ray Shonk on June 9th 2018, from 8 am to 6 pm, for this one day Calisthenics experience at Quest Fitness. We will be covering the basics including push-ups, pull-ups and squats and then going into the how to of muscle-ups flags and much more! This event is Danny’s first trip to Michigan so don’t miss out! Danny will have some of his books available as will Ray! Call or stop in to register for this one time event for only $160.

Danny Kavadlo is one of the world’s leading authorities on calisthenics and personal training. He is known globally for his minimalist philosophy, feats of bodyweight strength and motivational gifts.

 

Mr. Kavadlo is the author of numerous Dragon Door titles including #1 Amazon Best-Sellers GET STRONG and STRENGTH RULES. He has been featured in the New York Times, Men’s Fitness, and the Huffington Post, and is a regular contributor to Bodybuilding.com and TRAIN magazine.

 

When not working one-on-one with clients in his native New York City, Danny travels the world instructing groups of calisthenics enthusiasts of all walks of life.

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Calisthenics Quest Foreward

A good friend and mentor of mine, Danny Kavadlo, help me out with my book “The Calisthenics Quest“. Here is what he wrote…

In my years as a health professional, I’ve been a personal trainer, a PT manager, an author, a blogger, a fitness model and even an international presenter. Suffice it to say, I’ve worn a lot of hats in this industry and I’ve met a lot of trainers!

Some of these trainers are more memorable than others. Some have impressed me while others have not. But every now and again a trainer comes along who just “gets it.”

I’m not just talking about understanding the science of training like sets, reps, and human anatomy—I’m a strong believer that anyone can learn that. No, I’m referring to something larger. Love, passion, spirit and more.

What I’m speaking of is the ability to connect to people, to resonate and to change lives. Hell, maybe even change the world.

Ray Shonk is such a trainer.

Ray and I first connected over social media several years ago. Since then, Ray has been my student at Dragon Door’s acclaimed Progressive Calisthenics Certification, my comrade as a lifelong advocate of bodyweight strength training, and ultimately, I’m proud to say, my friend.

Ray has the rare gift of being able to motivate and inspire, while never coming across as overbearing. He leaves the work to his students, while providing exactly what they need from him in terms of instruction. Nothing more, nothing less. He is a true expert of his craft.

So as you might imagine, when a copy of The Calisthenics Quest appeared across my desk, I couldn’t wait to tear into it. I found Ray Shonk’s writing to be informative yet friendly. It’s comprehensive, yet casual. He explores serious concepts with simplicity and humor. For example, when discussing the notion of challenging yourself, Shonk simply states: “It is called a workout, not an easy out. None of this will happen overnight.”

So honest, simple and true—but definitely not easy!

Whether Ray is exploring the roots of bodyweight training, sharing his own anecdotes, or explaining the details of step-by-step exercise progression, he delivers the goods on bodyweight training—and then some!

One of my favorite passages appears toward the end of the work, when Mr. Shonk discusses the character building virtues of working out. In his signature style, he explains the importance of focusing on form and quality of movement, rather than only shooting for high reps and letting the ego take over. This type of process-mindedness is at the very core of Ray’s philosophy as a trainer, a martial artist and a man. No rush here.

As Ray himself says, “This is your journey, so enjoy it.”

-Danny Kavadlo

2017

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Great Things Happening at Quest Fitness

There have been a lot of changes going on here at Quest Fitness, with our new trainer, Erica, adding massage therapy with Margaret, and evening yoga class with Danni. The newest feature we are adding in is the ability to schedule online through Schedulicity. With this feature you’re able to schedule or reschedule appointments online or through the free app at your convenience. You are still welcome to contact us with any of your questions, concerns, or to schedule an appointment. We look forward to continuing to offer our professional personal training, massage therapy and group classes.

Why I Get Fit With Calisthenics Over Weights.

Although weight training does have benefits, calisthenics has many of the same benefits with a lower risk of injury and more muscles incorporated at one time. I want to start with mentioning, I have no real problem with weight lifting, I did it for a long time. As a matter of fact, I have a lot of friends who prefer weight training to other forms of fitness. However, calisthenics, or body weight training, is the optimal way to exercise. Before we get into the workouts, we will start with the very long-standing history of body weight training. Calisthenics has been around since the dawn of man. Our early ancestors uses their hands and feet to climb trees to pick fruit and evade predators. Calisthenics is a form of exercise using body weight to achieve fitness. In ancient Greece, the human form was important; there was even the belief that, the better the physique was, the closer to a god you were. Their gyms didn’t have fancy equipment or huge amounts of weight, they had calisthenics. As a matter of fact, an early mention of calisthenics was found in the writings of the ancient Greek philosopher Herodotus from between 450 and 420 BCE. In his writings, he mentions a spy from Xerxes’ army who witnesses the Spartan army practicing calisthenics in the nude before the Battle of Thermopylae. It wasn’t only the Greeks that trained calisthenics, but also people of India with Yoga and the Shaolin monks of China with Kung Fu and body conditioning. In Yoga, you are constantly stretching your muscles and then holding them in isometric poses with no weight. Keeping them in this flexed position can induce muscle growth. In Kung Fu body conditioning, something I have years of experience in, the practitioner uses their own body and the local environment to become fit. This can include crawling up and down stairs on your hands, climbing trees or doing elevated push-ups while a partner hold your feet while they hold a squat. Body weight training has been around since the start of fitness and is still being used today.

Muscle Activation When Comparing Body Weight Vs. Lifting Weights

In exercise your progress comes down to proper muscle activation, so let’s compare results in muscle activation. Push-ups recruit more muscles at one time than the bench press. Why is that? When a push-up is done with proper form, they will engage your all the core muscles, not just your chest, shoulders, and triceps. When the bench press is being used, the bench provides the stability for the core muscles. This means that all muscle in your body other than your chest, shoulders, lats, and triceps will have little activation.  The pull-up not only activates the lats, and the rest other upper-back muscles, but also activates the abs more than many other known ab exercises like sit-ups and crunches. When compared to the pull-ups, pull-downs, purposefully remove the core muscle stimulation by having the user in a seated position with their legs held in place by a cushion or a harness. Weight training typically isolates one muscle at a time, so it doesn’t emulate real life situations. To be functionally fit, each exercise should incorporate multiple muscle groups at one time. This is what we do in everyday life. It is clear to see that using your own body weight is the optimal training method to activate multiple muscles at one time.

Simplicity

Another aspect to look at is simplicity of the exercise. Do you need to buy bunch of equipment or need a gym or can you do it anywhere you are? A huge advantage of calisthenics versus weight training is the ability to workout anywhere you are at any time. All you need is space to practice your routing and maybe a pull-up bar or a level stool. I personally like to go to local parks, even more so on nice days. The playgrounds and parks have all the bars and benches you will ever need. As for weight training you may have to get a gym membership or buy a lot of expensive equipment. Another thing to consider is, if you are lifting heavy weight, enough needed to stimulate the muscle growth, you may need a spotter or have to hire a trainer to ensure safety. The worst injury to worry about in a failed push-up is a bruised ego. Also consider, when lifting weights, your possibility of getting injured increases, so if you are new to weight lifting should seek training from a qualified trainer to ensure you have  proper form in each lift.

Gaining Strength

Both calisthenics and weightlifting are both great for strength training, and useful for developing muscles, weight training is a faster means to gain strength. The real question is, is it better? When put to the test, the pull-up came out on top as the better pound-for-pound way to build strength. The pull down, although it is great for the new gym goer, it didn’t offer much in the way of functional strength gain. However, the pull-up will provide an unbiased way to judge your strength-to-weight ratio. You could argue that the pull-up will eventually get easier, where the pull-down becomes more challenging when you just add more weight. Although this holds a truth, you can change the difficulty of a pull-up by advancing to the one-arm pull-up, which is an incredible challenge. Overall the strength gains is a tie. But, it depends on what you consider strength. If pushing as much weight as possible is the goal, there is no better choice than the bench press. While push-ups can help you create greater relative strength, the bench can foster greater absolute strength.

Injury Risk

Working in the fitness industry for as many years as I have, I have seen my share of fitness injuries. All the injuries I have seen have been weight lifting related, never calisthenics related. This isn’t to say you will never get injured. With anything you do in the fitness world comes some risk. You can see hundreds of videos online displaying many different fitness related injuries, but let’s not be too hasty to judge. The possibility of injury when weight lifting is far more likely than it is in calisthenics due to bad form when training. People who get injured in training usually do so because they attempted something far outside of their current abilities. In a heavy bench press, poor form can cause shoulder problems such as muscle or tendon tares or other issues particularly in the long term. Push-ups with bad form can also be an issue, but since your body is what creates resistance there won’t be as much strain on the joints. With weighted squats I have witnessed gym members rip their ACL and meniscus, and with lifting too heavy on deadlifts I have seen hamstring tear and bicep tears or even go as far as ripping muscle in the lower back. As I said, it isn’t to say you will never get injured in calisthenics, it is just far less likely than it is with weight training.

Adaptability

Both, calisthenics and weight lifting offer many varieties of exercises you can perform, but there will be a winner in the end. The pull-down machine offers many different handles you can attach to pull giving you various grips and widths, but the pull-up offers even more than you can imagine. There are tournaments dedicated to just showcasing all the pull-up styles out there. Then we have the bench press, this offers very limited variations to work with, from dumbbell chest press to barbell bench press, wide or narrow grip or playing with angle of bench you are on. As for push-up variations, there almost never-ending variations with foot and hand placements. By elevating your hands or feet you change weight load on your arms. You can go wide or narrow with hands and feet or get creative and do push-ups on your knuckles, fingertips or the back of your hand or wrist. You can also focus on one side at a time by doing push-ups on one arm at a time. This will make sure each side of your chest is trained evenly. This will keep you physically and mentally stimulated for years to come.

Conclusion

In conclusion, calisthenics or bodyweight training is the clear winner. Calisthenics has been time tested, as it has been around since the dawn of man, and it still remains in the fitness industry. You can easily gain strength, as you would in weight lifting, while reducing the chance of injury. If that is not enough, you also get the option to leave the gym and take your workout with you everywhere you go, such as the park, living room or even at the bus stop. The options of exercises are next to limitless as well, there are countless push-up, pull-up and squat variations you can do, using the best equipment of all, the human body. All movements can be progressed and regressed by just changing angles or hand and foot position to increase or decrease difficulty and constantly keep you challenged with minimal risk. In the end the most important thing is, you continue to be active, fit, and healthy. Train smart and work within your limits to prevent those possible injuries. Even though there is minimal risk of injury in the world of calisthenics, it is never a bad idea to work with a fitness professional to get new ideas to push you to new levels of fitness. Working with a personal trainer is also a great way to make sure your form is where it needs to be to get the best possible results.

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Holiday Savings!!

Now is the best time to get signed up for personal training! We all know once New Year’s hits, the gyms get crazy. Luckily, here at Quest Fitness , there’s no waiting for equipment no crowds to push through just one on one training with a professional trainer to get you to your fitness goals quickly. So, from December 18 to January 31, 2018, we will be offering special pricing to get you started on your fitness resolutions!

3 / 1 hour sessions $90 (normally $120)

3 / 30 minute sessions $66 (normally $75) 

Have questions? Contact us.

Dip Progressions

When it comes to improving your fitness, you have to constantly keep yourself challenged. In weight training, this is done by increasing weight to increase difficulty. With calisthenics, however, it works  little differently. Challenging yourself and calisthenics can mean changing the angle, changing the depth of the movement, or looking at different variations of exercises for the same muscle group. Whether you’re lifting weights or doing calisthenics most of us are familiar with dips. When I was starting to increase the difficulty of my dips, I add weights. But taking a step back and taking a better look at the exercise I found that the weights are not necessary. As I progressed I moved from bench dips, to elevated bench dips, to parallel bar dips, the straight bar dips, and eventually Korean dips. Before I would progress from one to the other I made sure I was reaching the maximum depth with proper form to make sure I was maximizing my range of motion. One of the things I love most about calisthenics is the near limitless amount of exercises you can do if you get creative. You can find a video of all these dips here.

Want to get fit without paying for a gym membership? Do it all in the comfort of your home or local park with my new book The Calisthenics Quest!

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Time to Celebrate!

Through the month of November, we are celebrating the release of the book “The Calisthenics Quest”. As part of the celebration, we will be offering special discounts for our group classes and even some of our personal training packages for new members. Since we love our current members, there will be something for them, too.
There will always be no cost memberships! But here are the special prices…
Group classes for new members will be $5 for your first drop drop-in. This is for Yoga, Beast Club Bootcamp, and Tai Chi.
As for personal training, you can get 3 hour sessions for $99 or 3 half hour $66!!

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Obtaining the Perfect Body

Since the early Egyptian and Greek times, men and women have wanted the perfect body. In those times, the more fit a man’s body was, the closer he was to a god, and for women the better their fit curves and booty, they closer they were to a goddess.

As a matter of fact, they would hold competitions to show who had the best figure. But here is the funny thing: the perfect figure was created by an artist in Greek times, and even with the hours men and women spent in gyms it was an impossible standard. Now let’s fast forward a few thousand years and we still work to set insane standards with fashion magazine using Photoshop and airbrush techniques. What I’m here to tell you is that there is no perfect human form. It was a made up standard. But that doesn’t mean we should give up on striving to be the best we can be. No one’s genetic makeup will be exactly the same as another’s. Some people struggle to lose weight, some struggle to gain weight, some can tone up easily. This is your journey, your fitness quest and you need to do what is best for you. Don’t let society dictate how you have to look.

The Calisthenics Quest is coming soon.

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