Welcome to this article!
When you want to start Street Workout, it is important and necessary that you lay a good foundation in terms of overall muscle strengthening. This way, you will have everything you need to tackle some of the more advanced stylistic moves or freestyles.
Laying the right foundation to start Street Workout
First of all, it is important to set goals in most of the things we do in life. For sports, there is no photo, it is even more important. That's why, even though it's not the main purpose of this article, we're going to show you a more advanced version of each exercise, so that you can get a concrete picture of the goals you can set for yourself when you're starting out. Of course, it is very important to warm up before you start practicing. Everyone talks about it, everyone says it, but no one does it.
Eric Flag I also took a long time to understand and get serious about it. I had to break two tendons and three ankles. So if you want to avoid that, discipline yourself and warm up right away, it's very important."
Exercise 1: Pectorals
Let's start right away with the pecs. As you may have guessed, pecs mean pumps! If you're just starting out, you may not yet be able to do several good push-ups in a row. To begin, you can work them in declination, that is to say the hands higher than the feet, or even do them on the knees to facilitate the exercise.
Once you're good with that, we'll then be able to tackle the actual floor push-ups. Initially, make sure you are properly aligned when you are in the position. This is essential to protect your back. As you move, always keep your elbows at your side.
As you progress, you can have fun doing your push-ups with your hands placed wider to target your pecs, but always try to keep your elbows in. It is possible to perform this exercise with handles for push-ups to take the strain off your wrists!
You can also vary by putting your hands together, one against the other, to target the triceps.
The ultimate goal: To be able to do one-handed push-ups. For one-handed push-ups, be sure to follow the same rules ofbody alignment as for traditional push-ups.
Exercise 2: Thighs-Buttocks
We are going to tackle the legs. To begin with, we need to learn how to do squats properly.
Put your feet shoulder-width apart, slightly apart. When you bend down, make sure that your knees do not go beyond your toes. You should pretend that you are sitting in a chair far behind you and transfer your body weight to your heels. Your back should stay as straight as possible.
To progress, you can do your squats with your feet together. You can also do lunges. To do them correctly, try to always keep a 90° angle with your legs.
The ultimate goal: To be able to do pistols squats, which are squats on one leg with the other leg extended in front of you. In the beginning, you can do them in assisted pistols, using one hand to guide you. Another interesting dimension to explore is to do jumping pistols. To do them well, you have to go down normally and come up with a jump. This will improve your explosiveness.
Exercise 3: Pull-ups
To continue, something pretty cool: pull-ups. If you're just starting out, you can start with what are called Australian pull-ups. These are done on a fairly low bar, about a meter high.
To perform this exercise correctly, hang by your arms with your body aligned and back to the floor, then lift yourself up. Pull back with your shoulders and forward with your pecs. You can also vary the way you hold the bar, with your hands closer or farther apart, in supination or pronation. This will allow you to work all areas of your back and arm muscles.
Once the australians become too easy and if you have access to a slightly higher bar, you will be able to do an intermediate exercise. These are pull-ups that you start out sitting on the floor and lift yourself up with your feet on the floor and in front of you.
Next, let's move on to a proper height. The first way to approach pull-ups, or any of the other street exercises you can't quite get your head around, is to do negative. In the case of negative pull-ups, it's all about slowing down the descent. If you are having trouble getting up, you can jump up to the top position.
To do nice pull-ups, squeeze your legs and buttocks, straighten your shoulders, pump your pecs and stand up, all the way up. For variety, you can do them in pronation (where you see the back of your hands) or supination (you see your thumbs) and placing your hands close together or apart.
As you progress, you will want to do them more and more with one hand, such as doing them in archers. You can continue to do normal pull-ups by adding weight. Feel free to take a weight belt feel free to take a weight belt and attach whatever weights you want.
Exercise 4: Abs
Let's move on to the abs , starting with leg raises in the prone position.
Before you begin, make sure you tilt your pelvis forward, as if you were trying to sit on the top of your buttocks. Your arms are at your side. You raise your legs straight up at a right angle, or a little less, then lower them, but do not rest them. Your abs must remain under tension from the beginning to the end. If you can't keep your legs straight at the beginning, that's okay.
Once it gets too easy, you can take it to the next level by trying to touch your feet with your fingertips.
In parallel, you can also practice hanging from a bar. You can start with knee lifts, then raise them higher and higher, without tipping backwards.
Next, you'll want to unfold your legs, but if you can't stretch them right away, that's okay.
Eventually, you will want to have your legs stretched out and raise them as high as possible and, why not, touch the bar. However, be aware that as soon as your body tilts back, your back takes over.
The ultimate goal: Do the one-handed leg raises with legs extended and as high as possible. In this exercise, don't forget to alternate arms.
Exercise 5: Dips
Finally, let's move on to the dips. They are done on two dips bars.
As with everything else, if you can't do your dips at first, you can do them in negatives. You jump to the top of the movement and slowly lower yourself down.
Once you've mastered the negatives, you can move on to the real dips. You start with your legs and arms straight. As with the other exercises, you keep your body straight during the movements. You go down on your arms to the right angle of the elbows. You can go lower, but it depends on your shoulders and their flexibility.
Once your dips become too easy, you can also continue to do them by adding ballast and that's what we recommend you do fairly quickly.
We offer dip bars to perform this exercise!
The ultimate goal: You have two options:
- Either you bring your legs straight forward and you go down on your forearms (This is called the impossible dips).
- Either lean forward, bend your legs and knees toward your chest, and lower yourself onto your arms, like plank push-ups.
In terms of street workout programming, three times a week seems to be a good pace. It can be more, it can be less, but it is not recommended. Your program will also depend on the intensity and duration of your workouts.
You can do three heavy workouts of at least two hours each, with a rest day in between for recovery . Just as you can do six or seven 45-minute workouts a week that will be less hard on the body.
If you are new to this weight training sport, start with three to four sets of eight to twelve repetitions for each exercise performed. Take one to two minutes of rest between each set. You can't do more than 12 reps.
If you can do 16 reps in an exercise, it means it's getting too easy for you and you can move up to the next level. You may decide to weight yourself down, with an adapted vest for example.
Doing 100 push-ups in a row is nice, but it's not really going to help you reach the one-handed pump. It's going to work more on muscular endurance than strength and it's not the same goal.
For a beginner, it is recommended to start with workouts that work the whole body, using a variety of exercises.
Always start the routines with the hardest exercises, because that's when you're freshest and that's when you want to improve.
Try to create a little routine, a structure to improve on your reps.
Understand the progressions in the Street Workout
For some exercises, at the beginning, such as squats and the first progressions of push-ups and pull-ups, you can exceed twelve repetitions, if you have the energy. This is to familiarize yourself with the movement and the muscles involved.
Eventually, if you are primarily looking for strength and tricks, as you progress, you will be able to reduce the reps per set. For example, when you start to reach fairly high loads for your dips and weighted pull-ups. Your goal is probably to maximize strength, so you don't need to go much higher than five or six reps per set.
But also, in relation to the structure of your workouts, you may decide to do all the sets for the same exercise, in a row, with rest in between.
For example, for your pull-ups: you do your three sets of eleven, ten and eight pull-ups, then move on to the next exercise.
Or, if you also want to improve your cardio, you can decide to do one set of each exercise in succession. For example, you start with your eleven pull-ups, then you change stations and do your ten dips, then fifteen squats, then twelve knee raises, and then you get on the floor to do ten push-ups. Once you're done, you'll rest for about three minutes and repeat the circuit for a total of three times. Or as many as you want, as long as your overall execution is correct.
Take notes on the progress of training sessions
Another very important thing to do is to get into the habit of writing down your workouts in a notebook. To keep a written record of what exercise you did, for how many reps, how many sets, with how much rest between each.
You need to know when you go to your training exactly what you did on your previous workout so you know what you need to beat.
If you come in every week and do the exact same routines, you will become the best at that workout. But you're never going to force your body to adapt, so you can do more, so you can do better, so you can do heavier. You can also keep track of your progress on your phone.
Controlling your body
Do you realize how much control you have over your body? It's your choice, right now, to get down on the floor and do push-ups. You can force your body to adapt to this new stress you'reputting on it. Pump after pump, day after day, you can control your weight gain just with body weight.
It's amazing. Nobody can do it for you, nobody is going to do it for you. You can't buy it, you can't inherit it.
You will be proud of it once you have see the results. In any case, it can quickly become addictive.
This is now the end of this article... to watch it as a video, it's here.
We strongly encourage you to create your own "street workout routine" adapted to your athletic and recovery capacities.
Feel free to tell us what you think about this article. If you feel like sharing your evolution or if you have any questions, leave us a comment and we will be happy to answer them.
See you soon,