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