A chest workout routine with heavy sets working strength and power, also some explosive power & speed. More updates http://www.facebook.com/cwtraining weights/sets/reps in video&description. Music: Slangor - Dominant (see description).
Bench Press (Pause/dead) @ approx. 80-90% 1RM adjusted to my current bodyweight (84 kg)
9 single lifts starting from 120 kg adding 2,5 kg for each lift (starts from 130 kg in video).
Dumbbell Chest Press:
2 sets 10 reps each 48,5 kg (x2)
2 sets 5 reps each 53,5 kg (x2)
Incline Chest Press:
3 sets 5 reps each 90 kg
This is a heavy routine I do for chest mixing some single lifts working at approx. 80-90 % 1RM with some "heavy" sets of dumbbell presses and incline bench. Also adding a couple of sets of 10 reps focusing on explosive speed and power.
In this workout I prior keep the explosive strength and do all sets (and its reps) with proper speed and form, (squeezing out an individual set with more reps would make me lose speed/power for next sets).
For variation I also do work with more reps, and endurable. But not in this workout.
I know some of you sent me messages and comments about filming some "normal routines". so this is a chest routine. Also added sets/reps/weights etc some asked for.
Ahead I will also try add an bodyweight plyometrics / explosive training for chest (not using weights).
Other new videos:
SUPERHUMAN Push Ups with Kris aka "Fitness Clown" (inspirational fitness/storyofshirtless channel)
This is my latest push up video filmed in London, check it out:
Calisthenics & Street Workout Motivation: 10+ Exercises using the Parallel Bars (Dip Variations / Triceps). List in video & description. See also the new FB-page: http://www.facebook.com/cwtraining - Music: Slangor - Dragonflies (see below)
Crossed arms dip jumps
180 jump dips
Russian / Elbow dips
+ Extended and Leg raise / L-sit variations adding more abs/core.
Dip jumps (2 variations)
Muscle ups (using the parallel bar)
Single bar dips
Elbow tricep extensions
For more Street / Calisthenics Tricep Training see also
Calisthenics Tricep & Shoulder Street Workout:
SUPERHUMAN Push Ups with "Kristoffer Karlsson" (Kris) aka "Fitness Clown" from Sweden. This is my latest push up video filmed in London (inspirational fitness/fit media channel), check it out:
Also watch "10 advanced bodyweight exercises":
Calisthenics & Weights Mixed. Leg (quads, hamstrings, glutes etc) Training & Exercises to increase explosive strength. List in video & description. New FB-page: http://www.facebook.com/cwtraining - MUSIC: Decca t - Stardust
- Dumbbell squats
- Jump to one leg squats
- Deep barbbell squats
- Explosive and high squats
Kettle bell squat swings
- One leg
Speed / Explosive deadlifts
Prayers / One leg stiff deadlifts
Split squat jumps
This is Training and leg workout(s) with classic leg exercises but also great exercises to work explosive strength, and to jump higher.
Music: Decca T
Calisthenics/Street Biceps & Back Workout Routine only using a bar! (Bodyweight). List of exercises in video&description. New FB-page: http://www.facebook.com/cwtraining - Music: Ian Fever - Ehh Ohh (See below)
First Part: Back focus (secondary bicep involvement):
Pronated grip pull ups
Supinated grip pull ups
Side to side / Diagonal pull ups
Cliffhanger pull ups
Sternum pull ups (chest to bar)
Muscle up pulls
Second Part: Bicep/fore-arm focus (Back secondary):
Horizontal pull ups / Headbangers
- Under bar
- Over bar
Pronated grip headbangers
Close grip pull ups
Calisthenics abs & core workout: isometric/Static strength. Great exercises for full abs and core focusing on isometric and static strength this time. List of exercises in video&description. New FB-page: http://www.facebook.com/cwtraining - Music: Ian Fever - Insane (See below)
Push up plank/hold
Front lever, 3 variations:
Straddle front lever
1 leg front lever
Tuck front lever
Dragon Flag (static)
Oblique raise & hold
Side plank (obliques)
One foot / One hand plank
Core rotations with hold
Isometric sit up hold
Extreme Calisthenics/Street Workout. Effective, hard & FUN training using bodyweight only. Mixed workout with various exercises to show there are a lot of opportunites to train hard only using bodyweight. Anytime & Anywhere Calisthenics motivational video.
Be creative, train hard & have fun!
Some of the exercises in this video:
Dragon Flag variations
Random vertical jumps
Fingertip handstand push up
Handstand push up
...and so on...
This is a video in my Calisthenics series (Motivation & Inspiration), for more SEE (for example):