Calisthenics 101 with Scott Burnhard

Introduction

• Presenter: Scott Burnhard, a vegan fitness influencer
• Focus: Strength training through calisthenics, emphasizing workouts outside the gym

Importance of Strength Training

• Builds skeletal muscle mass, which declines with age
• Resistance training prevents injuries and enhances mobility

Warm-Up: Essential Pre-Workout Routine

• Purpose: Avoid injuries by pumping blood throughout the body
• Upper Body Warm-Up:
  • Windshield rotations for shoulders and chest
  • Shoulder rotations
• Lower Body Warm-Up:
  • Standing high knees to activate quads, hamstrings, glutes, and core

No Gym, No Problem: Calisthenics Exercises

Basic Exercises

• Jumping Jacks: Simple cardio warm-up
• Explosive High Knees: Enhances mobility and lymphatic system

Squats and Variations

• Basic Squat Technique
  • Keep heels grounded
  • Add resistance by pulsing to increase difficulty
• Wall Sit:
  • Sit at 90° against a wall
  • Focuses on quads, hamstrings, glutes
  • Duration: 20-30 seconds per set

Resistance Band Workouts

• Face Pulls: Targets rear deltoids for better posture
• Front Band Raise: Works on front deltoids
• Bicep Curls with Bands: Engages biceps with pulsing for intensity

Gymnastic Rings: Developing Back Muscles

• Inverted Rows: Prepares for pull-ups and strengthens back muscles
• Setup: Attach to a sturdy beam or tree

Core and Push-Ups

• Planks:
  • Push-up plank and elbow plank variations
  • Duration: 20-30 seconds per set
• Push-Ups:
  • Knees-down variation for beginners
  • Focus on alignment and engaging core

Calisthenics Overview

• Definition: Body weight training
• Emphasis on simplicity and effectiveness

Nutritional Insights

• Vegan Diet: Supports strength and energy
• Intermittent Fasting: Common practice before workouts

Final Tips

• Focus on personal fitness journey, avoid comparisons
• Incorporate a balanced routine: push, pull, legs, and core
• Follow Scott Burnhard for guidance and motivation

Additional Resources

• Scott's social media for tips and training
• Upcoming kitchen session on plant-based nutrition

Key Takeaway: Calisthenics offers a versatile, no-excuse approach to fitness without the need for a gym, emphasizing the importance of strength training and proper nutrition for a holistic lifestyle.