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  • 1

    Introduction

    Welcome, this is the Upper Body Basics. This tutorial will build your body and equip you with strength for any upper body skill specific move. This tutorial will prepare your body, if you later want to learn the muscle up, planche, one arm chin up or handstand push up etc. 🙂

    2

    UBB How to: Warm Up

    This is the Warm Up Protocol that you will be using before each training session of the Upper Body Basics. 🙂 You can also use this for any of the other tutorials.

    3

    UBB How to: Stretching

    This is the stretching routine for the Upper Body Basics. Follow my guidelines in the video 🙂 Stretching is not only for preventing injuries but also for facilitating strength of your muscles, joints & ligaments. Flexibility is key for health. 😉

    4

    UBB Beg. How To: Pulling

    You will use the – How To videos – as guideline fir how to perform each individual exercise in a given level.
    In this video I instruct you in how to perform, every Pulling related exercise that you find in the Beginner routines. 🙂

    • Scrutinize your form!
    5

    UBB Beg. How To: Pressing

    In this video, I instruct you in how to perform, every Pressing related exercise that you find in the Beginner routines. 🙂 This is SO important, if you want to build beautiful muscle & strength. Pay close attention and do not neglect proper form. Make it life! Srsly. 😉

    • It's important!
    6

    UBB Beg. How to: Core

    In this video, I will instruct you in how to perform, every Core related exercise that you find in the Beginner routines. 🙂

    • proper form!
    7

    Food & Nutrition

    Here is a rundown of what I eat. 🙂 This is not rocket science but my way of eating will give you a clear idea on how to put together a strategy. I will go through exactly what and how much I eat and why. Make a daily/weekly eating plan for yourself, to keep yourself accountable.  😉

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    UBB Beg. Routine 1

    This is the first routine of the Upper Body Basics (UBB) Series. If calisthenics is totally new to you and you consider yourself a complete beginner, start here 🙂 If you can’t do a push up, do them on your knees & attempt a regular one, once in a while. 🙂

    • 60 min
    9

    UBB Beg. Routine 2

    So each routine will increase slightly in difficulty. BUT 1. & 2. routine is mean for the complete beginners who struggle with simple & basic bodyweight exercises. Start here and work your way up the routines & levels. 🙂

    • 60 min
    10

    UBB Beg. Routine 3

    Keep focus on your tempo push ups. Slow down and boom, right back up. 🙂 When you do your plank, squeeze every fiber of your body, clinch your hands, tighten your abs, glutes, biceps etc. hold for a good 10 seconds 😉

    • 60 min
    11

    UBB Beg. Routine 4

    Remember, that your aim for each routine is to complete it within its requirements. 🙂 The requirements are: To complete all reps & sets within the given time limit. It’s a good way to measure progress and to understand your own skill level. 😉

    • 60 min
    12

    UBB Milestone 1

    To unlock and use the following routines, you have to pass this milestone. 🙂 Complete it within (1m:30 seconds) with proper form to pass. If you can’t pass it yet, spend more time on the previous routines and get back here in a week or two. 😉

    • 90 Sec
    13

    UBB Beg. Routine 5

    It’s getting a bit tougher now 😉 Try and make it harder for yourself on the jumping negative Chin ups. Jump as lighty as possible and really go as slow as you possibly can on your way down. Also don’t rush through the shoulder tap push ups. Remember, proper form is KING! 🙂

    • 50 min
    14

    UBB Beg. Routine 6

    Good job for coming this far! From here on out, it starts getting tougher. No more Push ups on the knees or baby-movements. Now we’re able to really build on your foundation. Remember that discipline & consistency is going to take you “all the way”. 😉

    • 60 min
    15

    UBB Beg. Routine 7

    We are turning up the heat! 😉 Soon you will be able to test your strength against the last Milestone challenge.
    I am proud that you have come this far, so should you be. Take your time to remember where you started. BUT the battle isn’t over, you still have a long exciting journey ahead of you. 🙂

    • 50 min
    16

    UBB Beg. Routine 8

    This is the final and most difficult routine of the Upper Body Basics Beginner level! You need to be able to complete all exercises, sets & reps with proper form, within the given time limit. First then, should you try out, against the final milestone of this level. Be honest with yourself! 🙂

    • 60 min
    17

    UBB Milestone 2

    So you are one of the serious ones, aren’t you?! This is your final test of the Beginner level. If you manage to complete the challenge within 80 seconds, you earn the right to continue onto the Boss level! If not, continue with the previous routines until you’ve got it! 🙂

    • 80 Sec.
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    UBB Boss How To: Pulling

    In this video, I instruct you in how to perform, every Pulling related exercise that you find in the Boss routines. Do you want to become great at Calisthenics? And build an amazing, fit & strong body? Then obsess about proper form during your training. 🙂

    • Pay attention!
    2

    UBB Boss How To: Pressing

    In this video, I instruct you in how to perform, every Pressing related exercise that you find in the Boss routines. So many people go wrong on pressing exercises when doing Calisthenics, hence they don’t build muscle. 90% of people that I see have no idea of the necessary details. Pay attention 🙂

    • Be strict about it!
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    UBB Boss How To: Core

    In this video, I instruct you in how to perform, every Core related exercise that you find in the Beast routines. If you want to build the ab muscles thicker & stronger, proper form is necessary. Six pack abs are a combination of diet and – proper training – 🙂

    • Take notes!
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    UBB BOSS Routine 1

    Welcome to the first Routine of the BOSS level! You are now Officially not a beginner in calisthenics any more 😉
    Congratulations. From here on out we will kick it up in gear. This is where your strength gains & body will improve dramatically. 🙂

    • 60 min
    5

    UBB BOSS Routine 2

    A good tip for you is to focus on your breathing during exercise and also during your rest periods. These training sessions are demanding and you need to be focused in order to reach your full potential during each training. Enjoy 🙂

    • 60 min
    6

    UBB BOSS Routine 3

    Remember, that your aim for each routine is to complete it within its requirements. 🙂 The requirements are: To complete all reps & sets within the given time limit. It’s a good way to measure progress and understand your own powers routines. 😉

    • 60 min
    7

    Motivation

    A Master must prepare oneself for hardship and?adversity, cause eventually you will be faced with these elements. 🙂 And when you do, these are the times you become stronger if you choose to push through! 🙂

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    UBB BOSS Routine 4

    It’s a good idea to keep an extra focus when you are doing your supine leg lifts. Remember to engage your core and tilt your hips forward to close any arching gap of the lower back. Posterior pelvic tilt! 🙂

    • 70 min
    9

    UBB Milestone 3

    You gotta be able to complete this milestone to unlock the use of the following routines. You can ONLY earn this 3rd milestone if you can complete it within 125 seconds. 😉 Proper form!!

    • 120 Sec
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    UBB BOSS Routine 5

    Practice your hollow body position, in front a mirror or on camera when doing your hollow body push ups. It is very important that you work on holding this position correctly. 🙂

    • 70 min
    11

    UBB BOSS Routine 6

    Keep focused. Not many people come this far, they lack consistency & discipline. you’ve proved that you don’t.
    The next milestone is coming up! Do your best and keep at it until you can transition into the BEAST level, where the champions train and the “real” fun begins 😉

    • 70 min
    12

    UBB Milestone 4

    You know the drill. To complete the challenge and earn the right to proceed to the Beast level, you gotta complete the exercises & reps with proper form, within (1m:45). If you can’t, continue with the previous routines until you can. 🙂

    • 105 Sec
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    UBB Beast How To: Pulling

    In this video, I instruct you in how to perform, every Pulling related exercise that you find in the Beast routines. Do you want to learn a real power muscle up? do you want to dominate with incredible pulling strength? Then pay attention it’s gonna get tough! 😉

    • Keep an eye on details!
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    UBB Beast How To: Pressing

    In this video, I instruct you in how to perform, every Pressing related exercise that you find in the Beast routines. Proper form is necessary for achieving advanced Calisthenics movements. Build muscle & strength with proper form. 🙂

    • Don't cheat!!
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    UBB Beast How to: Core

    In this video, I instruct you in how to perform, every Core related exercise that you find in the Beast routines. Proper form is very important in Calisthenics, especially if you want to build muscle & strength. Enjoy the exercises and pay attention! 😉

    • This Is Sparta!
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    UBB Beast Routine 1

    These routines will be too difficult for you if you haven’t completed the Boss routines & milestones. Even for advanced “fitness” athletes. This level is for ‘calisthenics athletes’ who’ve had extensive training. 🙂

    • 80 min
    5

    UBB Beast Routine 2

    You are well on your way of becoming a bonafide beast. 😉 Complete all routines, milestones, goal & bonus trainings of the beast, and you will have a STRONG foundation to start any of the skill specific tutorials on the website. Until then, keep focused! 🙂

    • 80 min
    6

    UBB Beast Routine 3

    Remember to use the warm up routine before the training & follow up on the stretching routine after. It’s important that you take care for flexibility in order to prevent “slow progress”. In other words, warm up & stretch to build strength faster. 🙂 😉

    • 80 min
    7

    UBB Beast Routine 4

    You gotta get all the way up on your L-sit pull ups. Proper form motherf*cker! No cheating 😉 Full range of motion. Also remember to make sure that your hollow body positioning is excellent on the planche leans! Give it your best 🙂

    • 80 min
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    UBB Beast Routine 5

    All the way up on your wide L sit pull ups also be sure to get good depth on your ring dips. Check out the how to video and assure yourself of proper form. Pay attention to the “behind the neck pull ups. If you can’t complete a rep, take a rest, don’t complete a set with bad form. 🙂

    • 80 min
    9

    UBB Beast Routine 6

    Introducing the archer chin up. This is going to be though! 😉 I want you to be ruthless & strict on your form when doing these. You need to completely straighten and lock out your arm when in the upper position. No slight bend. Completely locked out or die! 😀

    • 80 min
    10

    UBB Milestone 5

    This is it! The final Milestone Challenge of the Upper Body Basics. Congratulations for coming this far, I am really proud of you. To earn this Milestone you have to complete all exercises & reps, with proper form within (1m:45) 🙂

    • 105 Sec
    11

    UBB Beast How To: Bonus

    If you master this exercises, you belong to the top 3% of calisthenics athletes, when it comes to Pull Ups! Practice! 🙂 Remember, your chest needs to touch the bar! 😉 Try and challenge a friend, who thinks he is fit & strong 😀 Even a very advanced athlete.

    • Perfect Pull Up!
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    UBB Beast Goal Routine

    This routine is the final measurement for how well equipped your Upper Body Calisthenics Arsenal is. If you complete this routine, you can move onto any of the skill specific tutorials on the website and progress with ease! You may call yourself a calisthenics athlete… You Beast 😉

    • 70 min