What's FitCalisthenics?

The purpose behind FitCalisthenics is to give people more information about calisthenics and bodyweight training. Knowledge is powerful and often times the solution for many people struggling to get fit, to learn a cool move or to simply elevate their performance.

This is the gap I aim to close with FitCalisthenics. Giving people the tools to explore Calisthenics in a safe and informed way along with some savage motivation is what will heighten your progress and experience.

We will focus on basics and from there establish a connection but it is very important to realize the power of a strong foundation. Stay in touch by subscribing to the blog or the routines of the day! If you need anything, I’m just a message away!

Beastmode Requirements

By | Blog, Calisthenics Routines, Routines of the Day | No Comments

This routine is an original routine from the Beastmode crew down in New York. These are Juice’s requirements for being part of Beastmode. It’s not surprising how it’s structured because Juice loves doing high volume stuff. They are a heavy reps and sets team and always have some real beast workouts going on. Really cool shit!

First Attempt

I recently did this routine for the first time about 4 weeks with one of my newest training partner Shaine. The initial time was 17:55 and man, it made me struggle. I believe that the required time is to be under 20 minutes. Overall I think it’s a solid routine and even though I’d change a few things with the muscle up/dip/hold part I still got a pretty sick pump. Anything that has a time limit but has in it isometric holds for time, is hard to judge so I’d definitely change the holds for a set of straight bar shrugs or some levers.

Second Attempt

The second time I tried it (about a week ago) I was able to finish it in 14:58 seconds. This was a huge improvement and mostly because of the way I was feeling and because I already knew the routine and studied a bit more ways to complete it better. Not only is it a pretty heavy physical challenge but also mental. All the way through it is hard not to think that you want to just quit but I think that happens mostly because I wanted to beat my previous time. Regardless though, the ability to take a few breaks and back on the bar makes it more achievable. Take this as a bit of a review for the routine and can give you good pointers and things to think about before you try it.

Check out the video of it and post your times, feedback and comments after you try it!

Here is the routine:


Part 1:

  • 50 push-ups
  • 25 pull-ups
  • 40 push-ups
  • 20 pull-ups
  • 30 push ups
  • 15 pull-ups
  • 20 push ups
  • 10 pull-ups
  • 10 push ups
  • 5 muscle ups

Part 2:

  • 1 muscle up – 1 straight bar dip – 5 sec hold at the top
  • 1 muscle up – 2 straight bar dips – 5 sec hold at the top
  • 1 muscle up – 3 straight bar dips – 5 sec hold at the top
  • 1 muscle up – 4 straight bar dips – 5 sec hold at the top
  • 1 muscle up – 5 straight bar dips – 5 sec hold at the top
  • 1 muscle up – 6 straight bar dips – 5 sec hold at the top
  • 1 muscle up – 7 straight bar dips – 5 sec hold at the top
  • 1 muscle up – 8 straight bar dips – 5 sec hold at the top
  • 1 muscle up – 9 straight bar dips – 5 sec hold at the top
  • 1 muscle up – 10 straight bar dips – 5 sec hold at the top
Complete in under 20 minutes


One reason why I love this routine though is the fact that it really pushes you and gives you a full workout. You could do a warm-up and this routine if you’re short on time it’ll still give you a great workout. Remember that this is not an easy routine and its designed to pose a challenge to even the most experienced athletes. Assess, what level you are in and decide whether this is a good challenge or a stupid way to get injured or get you ego broken. There are certainly many ways to tackle this routine but to do it the right way make sure that you have the physical and mental strength and discipline.

What is Calisthenics?

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Whats going on guys! Today I want to touch on the subject of Calisthenics. There really isn’t much information out there that can show people exactly what it is and how to use it properly to get fit, so let’s dive right into it.

Ok, we already know that it is a reality that a lot of people do not know what the fuck Calisthenics is. Point made! Let alone, how to say it (I pronounce it Kah-Liz-The-Nicks). That’s the first hurdle to jump. Calisthenics is basically the use of your own bodyweight to perform exercises and the beauty of it is that it requires little to no equipment, which makes it available to anyone, anywhere. That means no unnecessary gym memberships which will save you from rolling your eyes at the broski hogging the squat rack (and yes, you HAVE to do legs too. I’ll talk about this later).

Calisthenics is based on two simple concepts; “pulling” and “pushing” and how they can be used to increase strength, mobility, and flexibility as a whole. From there, there are 5 main exercises that build the foundation for Calisthenics which are planks, push ups, dips, pull ups & squats. This is what true old-school calisthenics is all about; basic foundational exercises that when performed the right way and with variations to increase or decrease difficulty can help you get fit. The idea of it is to teach your body to work on not only the development of big muscle groups but also smaller stabilizers through balance and coordination. Proper Calisthenics training promotes the growth of lean muscle mass, increases strength, agility, and endurance and it saves the trouble of clunky machines and overcrowded gyms.

Funny enough, Calisthenics has been around for ages. Even though it was used a lot in the 50’s and 60’s, it’s now making a bit of a comeback. One of the reasons why it’s becoming so popular is the growth in platforms like YouTube and Instagram in which people can now show their strength to the world. Nowadays, the concept of Calisthenics has evolved and been adapted to a new school of urban fitness, street workout and freestyle calisthenics in which the basics of it is also mixed in with other bodyweight disciplines like gymnastics, yoga and break dancing.

This has created a new modern wave in the calisthenics movement where not only the old concept of reps and sets for the purpose of fitness is used, but also the idea of freestyle. This newer method showcases extreme variations of basic exercises and hybrid movements performed using common calisthenics types of equipment such as bars, paralletes, and the ground while adding more visually striking components based on skills. I will getmore into the differences of freestyle vs. strength calisthenics later so stay tuned but for now, it’s important that you keep a few main concepts in mind:

  • Calisthenics is Bodyweight Training which means no equipment is needed.
  • It promotes the development of strength by using the core and smaller stabilizer muscles.
  • Safe and effective workouts and routines can be designed for anyone regardless of their fitness level.
  • Basic foundation exercises are planks, push ups, dips, pull ups and squats.
  • New styles of calisthenics are emerging, not only for fitness but for competitions and as a sport.

This little summary of what Calisthenics is will give you a better idea of what you’re getting yourself to and some of the benefits of it. Make sure to follow me on Instagram and YouTube to see what new crazy routines, sick moves and tips to get to your goals faster!

Don’t forget to subscribe to the blog and if what you’re looking for is more ideas of routines that you can do with Calisthenics subscribe to the Routine of the Day and get them straight in your email every week!


Coming Soon!

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Thank you for checking out my blog! I’m currently in the building stages to give you the best, most engaging and useful content related to calisthenics.

The idea is not only to give you the necessary tools to progress in your calisthenics journey but also to show more history, events and people who have, are and will be influential in this movement.

Here’s a little bit about me and my experience in calisthenics:

  • I started about 5 years ago from seeing videos on YouTube and trying stuff at the kids park because there were no bars or bar parks around my area.
  • I moved to Los Angeles, California for 6 month in which I really got into the calisthenics scene. Things were starting to grow. Organizations like WCO (World Calisthenics Organization, in North America) and WSWCF (World Street Workout & Calisthenics Federation, mostly in Europe) were hosting their very first competitions and teams like Barstarzz and Bartendaz were recruiting more and more talented athletes.
  • I got to train with some of the upcoming athletes at the time like Ken Gallardo, Chris Heria and Travis Brewer and really just inspired the shit outta me to create something similar in Canada. A workout environment that was outdoors, fun, supportive, effective and for anyone!
  • The rest is history, I was instantly hooked on the feeling of doing my first muscle up and couldn’t stop since. I devoted all my spare time to thinking and training calisthenics to the point that I started to progress very quickly.
  • As soon as I got back to Canada, I started a team called “TO Bars” or TeamTakeover to find people with the same obsession as me. I was lucky to stumble upon athletes like Dwayne Delves and Daniel Iezady who were already doing calisthenics in the very few parks available in Toronto.
  • After 6 months of being exposed to the movement, I couldn’t stop. I made it my mission to train so hard and be so crazy about it that it would finally become my full-time job a few months later.

I’ll definitely come back to this topic to explain more of my experience in my calisthenics journey but I hope this gives you an idea of what I’m trying to do and what I want to accomplish with FitCalisthenics. The calisthenics conversation needs to be more prominent and have more voice. With this blog, I volunteer to be that guy that hopefully can help push this movement forward and really bring more of this fitness style (and now sport) to Canada.

Peace out!

Don’t forget to stay tuned on social media @carlito_fitcalisthenics on Instagram, Facebook, and YouTube.