Men\'s Health Malaysia - Jun 2017

30 JUNE 2017

Calisthenics

for Newbies

• Part 1

Muscle-ups. The human flag. When it comes to bearing testament to true fitness, you’ve got

to say that calisthenics movements raise the bar pretty high (pun intended). Mike Marchese,

World Calisthenics Organisation Master Trainer, was recently in town for a series of

workshops with FIT Malaysia, and we caught up with him for this month’s unique workout

• part 1 of calisthenics for beginners. Consider this your initiation into calisthenics

WORDS

ANIS TAUFUK

PHOTOGRAPHS

CHEE MINH GEH

LOCATION

CROSSFIT PAHLAWAN

Fitness

1 / Standard Push-Up

[A] Get into a plank with your arms straight and

hands slightly beyond shoulder-width.

[B] Bend your elbows and lower your body until

your chest nearly touches the ground.

3 / Knee Deep Push-Up

[A] Get into a standard plank.

[B] Drop your right knee onto the ground

while keeping your arms straight.

[C] Lower your body until your chest nearly touches the

floor while keeping your right knee bent and left leg straight.

Return to the starting position [A] and alternate the movement

by bending your left knee. That’s one rep.

2 / Incline Box Push-Up

[A] Rest your palms on a box, and get into an incline plank.

[B] Lower your body until your chest nearly touches the box.

DESIGNED BY

Mike Marchese,

World Calisthenics

Organisation Master

Trainer, and Creator of

The Daily BAR.

BEST FOR

Building the basic

foundation and strength

components, via full

body movements,

that will enable you

to progress to more

advanced calisthenics

movements.

DIRECTIONS

Do 10 to 12 reps for

each exercise. Do at

least three sets for each

exercise. Focus on

executing each move

with proper form.

PUSH-UP

A

A

A

B

B

B

C

http://www.mens-health.com.my 31

1 / Bench Squat

[A] Stand in front of a bench,

with your feet shoulder-width apart.

[B] Swing your arms forward as you lower

your body until your butt touches the bench.

3 / Jumping Jack Squat

[A] Stand tall with your

feet close together.

[B] Lean forward slightly as you

get into a half-squat, and bend

your elbows at the sides.

[C] Jump your feet outwards, and

twist your arms up so that they’re

parallel to the ground.

2 / Ring Assisted Squat

[A] Hold a ring or suspension trainer

with both hands, and stand tall.

[B] Lower your body into a squat until

your thighs are parallel to the ground.

SQUAT

A

A

B

B

A B C