First Cut Fitness

The normal handstand to planche push up is a very impressive move indeed, but of course, the level of difficulty is quite high. This is a simple move to help you get a feel for the movement, improve your general hand balancing skills, as well gain some great upper body development.

Before attempting make sure your wall handstands and pseudo planche push ups are sound!

And by "TUT," we are not referring to good old King Tutankhaman, nor the dance moves that are named after him, but in this instance, it stands for "Time Under Tension." When it comes to calisthenics, in order to build muscle, it's not about how many reps you can bang out in a row, nor the amount of weight pushed or pressed, but rather, as the name suggests, how much time you put your muscles under pressure, or tension.

See how the gymnasts do long sets on the rings, parallel bars, and pommel horse? That is what is referred to as time under tension, and is the very thing that allows them to create such massive musculature. Doing a 100+ push ups every day, while an impressive feat in its own right, will not give you that long sought after shredded physique. As a matter of fact, despite the fact that your strength and endurance may have gone through the roof, your body may not look much different at all.

As demonstrated by the gymnasts, time under tension is accomplished by performing long, drawn out, continuous sets with multiple movements. For example, on the bars, you can start with muscle ups, then move onto front levers, back levers, ice cream makers, pull ups, etc. all back-to-back, nonstop. Basically, you just keep going until you get gassed. The same can be done on the floor, with varying positions of push ups, handstands, planche (or planche progressions), etc. Just remember to do each rep in a slow and controlled motion. The idea is not to do as many as you can, as fast as you can, but to be able to feel the tension on your muscles for the entire duration.

For an example of "TUT" in action, check out this video. It's one of our favorites.  ;-)

Happy training!

 

A few weeks ago, we at First Cut Fitness caught wind of the Sport-Fi S6 Challenge held by MEElectronics, one of the more desirable brands for quality earphones at budget prices. The S6 is the newest incarnation of the wildly popular M6, designed to provide superior sound while staying in place during more aggressive sporting activities.

Part of the deal to receive a free pair of earphones was to film and produce a video of ourselves using them while exercising. Lo and behold, here it is! We hope you find it entertaining, and please "Like" it on our YouTube page if you enjoy it, so we will have a better chance to win the grand prize! Thanks!

Here are some stills from the shoot!

Watch Sport-Fi S6 Challenge Video Here!

A few weeks ago, I made mention of the Rack workout bar I noticed on an infomercial. The verdict was that although this is a great piece of equipment, it is still grossly overpriced, and not absolutely necessary.

Just recently, I caught wind of this great product sold at Wal*Mart of all places. It is a standalone power tower that pretty much allows you to do all of the most effective upper body exercises, such as pull ups, dips, push ups, v-sits, , levers, planches, and it looks even sturdy enough for muscle ups as well.

If you have space in your room, garage, or even backyard (not sure about how rustproof it is), I would definitely recommend grabbing one of these for the bargain basement price of just $117! I just might order one myself.

 

 

 

So, I was up late the other night, and noticed an infomercial for the latest piece of home exercise equipment called The Rack. In all honesty, it really isn't all that special - basically a run of the mill foldable dip rack - something that's been in existence for awhile now.

For upper body development, the dip is without a doubt one of the best exercises you can perform, with a myriad of variations for adding resistance, from altering the time period of each rep, to changing the angle, to even adding some external weight.

What makes this ad interesting is the giant $14.99 plastered all over, leading people to think that this is the final price. However, if you click on the links on the site, you will soon realize that this is merely for a one month trial, and the actual sticker price is $160! Granted, this is certainly not mindblowingly exorbitant, but why even bother when the local park has this very same set up... for FREE?! Better yet, you can just set up a couple of chairs at home, and do the same exact workout!

To this day, the only piece of infomercial exercise equipment that is worth the money is the Iron Gym pull up bar, one of my favorites, and something I use on almost a daily basis. You can easily find it at many retailers for as little as $20, and is definitely a wiser investment than The Rack.

P.S. Do you seriously think these fitness models in the commercials really got this ripped solely from using said product?

 

People often ask me what the true definition of "calisthenics" is. In the simplest terms, it basically constitutes performing strength building exercises using nothing more than what good old mother nature gave you. This means not doing any type of "weight training" in the typical sense.

Now, this does not mean that I am anti-weightlifting, not in the slightest. I actually have a background of going to the gym for 10+ years before ever getting into this whole calisthenics movement, so I definitely endorse the merits of both. As a matter of fact, for many, it would be most beneficial to dabble in a mixture of the two. However, for the most part, I currently pretty much do nothing but calisthenics, and also endorse that to my friends and clients.

Here comes the tricky part. Every once in awhile, someone will "catch" me with some sort of weight in my hand, be it a sandbag, dumbbell, etc., and ask me if I'm cheating on my own principles. Well, not necessarily. There indeed is a fine line, and some people may have differing definitions, but here is my take on it. By adding weight to an exercise that I already perform consistently without weights, it is merely making it more challenging through increased resistance. For example, slapping on a backpack full of rocks when doing pull ups, doing dips with a weight belt, running with a weight vest, or practicing punching drills with light dumbbells are all effective methods of taking your skills to the next level.

In a nutshell, I am still lifting my body as the main source of resistance, and not solely relying on external weights to provide it. The idea is that you do these same exercises regardless of whether you have the weights or not. The weights are only to compliment the movement to make it more difficult.

Here is a great article about adding weights to simple calisthenics.

Well, it's about that time of year when the kids are all back in school! What does that mean for us exercise enthusiasts? The parks and playgrounds are all free! Join me as I partake in a quick workout at the local park, one of many more to come as I kick off the new season!

I know it is almost cliché to talk about quick fix workouts for those with limited time, but I am a firm believer that in order to obtain and maintain a fit and stellar physique, there is certainly no need to be be killing yourself for hours on end at the gym. Along with the aforementioned Tabata Method,  this is definitely one of my favorite no frills, no hassle workouts, and often used in my rotation. Basically, it is based on Ross Emanait's "No Excuses" system, and all it takes is 10 minutes per day.

In a nutshell, you choose four calisthenics exercises that you can do comfortably, yet are still somewhat challenging. I typically like push ups, burpees, squats, pistols, handstands, pull ups, and muscle ups, but you can also do running in place, box jumps, planks, mountain climbers, shadow boxing, etc. You should preferably have enough variation to make for a full body workout, so try to include both the upper and lower body. These four exercises shall be performed in this manner, with no breaks:

Round 1: Each exercise 1 min = 4 mins
Round 2: Each exercise 45 secs = 3 mins
Round 3: Each exercise 30 secs = 2 mins
Round 4: Each exercise 15 secs = 1 min
Total elapsed time = 10 mins

And there you have it! 10 minutes to a lean, mean physique using nothing but bodyweight exercises. Oh, and did I mention that you do this all nonstop? Of course, this would be the ideal, but if you need to catch your breath or if you get stuck on an exercise, by all means, take a quick break, but just make sure it's not too long! And as mentioned earlier, don't pick movements that are way too easy, nor ones that will have you gasping for air in a matter of seconds!

An alternate pattern I like to use is this:

Round 1: Each exercise 1 min = 4 mins
Round 2: Each exercise 1 min = 4 mins
Round 3: Each exercise 30 secs = 2 mins
Total elapsed time = 10 mins

This one sometimes works better than the first because in Round 4, 15 seconds apiece is sometimes not enough time, considering that it usually takes a few seconds to switch from exercise to exercise.

I normally like to perform this first thing in the morning as the perfect way to kick off the day. Start off doing this 3 times per week, or if you are game, you can even go every single day as long as you switch things up. Prepare to get psyched up physically and mentally for work or school every morning!

So, I just went to the local GNC to pick up my $50 certificate for winning the push up contest. What should I get? I'm not a big supplement user, but perhaps I can try a tub of protein powder to see how that goes.

As most of you know, I am a proponent of natural bodyweight calisthenics exercises over pumping that iron. Of course, there are good and bad qualities to both, and I wouldn't necessarily say that one is better than the other, but one thing that calisthenics has over lifting metal weights is the convenience.

Sure, going to the gym, and seeing all the other people giving it their all is plenty motivating, but first you have to actually get there, and above all, you must fork over your hard earned cash just to get in the door. Why waste time and money when the best gym of all... is the one right where you are standing?

When it comes to overall effectiveness and ease of performance, few exercises can match the good old fashioned push up. Whether you are just starting out or a seasoned athlete, a consistent push up routine can provide one heck of a workout. As a matter of fact, if you were to choose only one exercise to build up the upper body, you'd be hardpressed to find something better.

One of the best programs I have found for those just starting out or looking to add a little extra to their repertoire is called One Hundred Push Ups. This step by step tuturial is just the ticket to sculp a bit of lean muscle onto that physique for the summer beach months, and if done correctly, can be accomplished in six weeks or less. I know it is cliché to mention maximum results in minimal time as a means of motivation, but in terms of return on investment, few routines can match this when it comes to "bang for your buck." Now, if you'll excuse me, time to go bust out another set!