Pushups are essentially one of the most important exercises to add to your workouts and we all know that there is more than just the standard way of doing pushups. Not to mention, you look pretty cool if you can handle a few diamond pushups. Even a few clap pushups here and there. And major, major points in the world if you can actually can perform one hand pushups. Are we missing anything? Yes. The more you get stronger, the more variety you need for your workouts so check out this video from Bartisti with Frank Medrano and Core King. Happy Sunday!
Inspirational fitness enthusiasts, Lazar Novovic and Frank Medrano have taken the internet by storm by their more than impressive calisthenics moves. Signature moves such as “The Typewriter” (insanely advanced pull-ups), the Dragon Flag and the Human Flag (both extremely difficult abdominal exercises) are some of the exercises that they famously made a name for themselves in terms of body-weight exercises.
Frank Medrano, like many ordinary men, had done track and field during high school years and fell out of place with his health years afterwards. Frustrated with his health situation, he puts the effort consistently—eventually giving him the recognition he deserves. He is famously known as the “Vegan Bodybuilder” and despite the lack of eating meat protein, his hard work comprises. Frank Medrano is currently dating Antoinette Pacheco, another fitness personality who transformed her life as well.
Lazar Novovic is another brand ambassador of the Calisthenics movement. Claiming to have used no gym, supplements, or other weights besides his own bodyweight, not only he was able to achieve an 8-pack, prized among many ripped men, but he is the owner of a Calisthenics organization called BAR BROTHERS, a creative workout team for body weight exercises. The goal of BAR BROTHERS is “to motivate you to get in shape and help you reach your life goals.”
In case you are wondering how difficult to be an official representative of the movement, BAR BROTHERS requires that you have to complete at least “7 Muscle Ups, 25 Dips, 10 Wide Grip Pull Ups, 25 Push Ups, 10 Leg Lifts, 7 Muscle Ups.” in under 5 minutes or less.” There is not much is known of Lazar Novovic, except he proudly represents his Serbian heritage.
“The tools that you choose are nothing more than a means to an end. Equipment will not change the equation for success, as the most important variable will always be YOU. Having control over your own body and being able to do what you want is what makes training so amazing.” -Frank Medrano
To learn more about Lazar Novovic:
Some people go to the gym to blast fat (I personally think the gym is great if you go with dedicated people you can seek advice on certain exercise programs such as performing pull-ups) . Some people go on fad diets to shed off weight fast. And some unfortunate people take annoying fad diet pills and do weight loss surgery (the consequences to these methods are much higher, especially in gaining the weight back). For me, my first step in getting my life in order was Circuit Training, believe it or not. I occasionally went back to the gym for a month due to cold weather and boxing classes, but yes,Circuit Training got me going. I may not have my trophy abs, but I’m doing this without any help of supplements (Did tried Women’s ripped pack from GNC for 1.5 months)or fad diets (I did tried Paleo, but I still lost weight even with wheat bread and Greek Yogurt). Besides having the most amazing trainer, what is really made circuit training effective for me is the fact its is the combination of resistance training and High Intensity Interval Training/Aerobics to not only shred fat, but also build and tone muscles.
But here is the trick in Circuit Training, you are assigned to do prescribed exercises in a “circuit”, before starting all over again. For example, 15x reps of the following in order: Modified Pushups, Dips, Jump Squats, Walking Lunges, Bicycle Crunches and Leg Lifts.Try to hit as many Circuits within a given time frame. BTW, you are not really allowed to break during the circuits, especially if you need to grab water. Wait for your throat to get parched before taking a swig of water (DON’T drink alot or you will feel your stomach turn against you). And yes, you get at least a minute (1) break before going to the next circuits. I was told that Circuit Training is the most effective weight lost regimen for women and with a near perfect diet (REMEMBER: 75%-80% of the effort is due to diet. Honestly, having a personal trainer, whether via online, Youtube, and/or personal trainer, will help you get to your goals faster than solely doing it by yourself. You will struggle with jumping lunges or any plyometric exercise at first, but if you give yourself at least 3x a week in doing this exercise, you will see the results much faster. 1 month to see the changes, 2 months for family and friends to recognize the changes, for the 3 months to see a significant change. So what are you waiting for, drop and give me….a circuit!
The Concept of F.I.T. would like to thank the following:
Information and References
- Bar Brothers (Facebook)
- Muscle and Fitness
- Muscle and Strength
Theresa P. Armstrong (My personal trainer and mentor who got me into fitness when I least expected it. Always admired her strength, success, and her amazingly humble personality and her devoted relationship with God.)
Marie Flounoy (Writing Mentor, Life Coach and Best Friend who never gave up on me, despite all the amazing, yet wacky adventures of our lives)
I train with Circuit Training, Calisthenics, and Yoga, with a hint of gym. It’s like I see my body as not only a cooking pot of different forms of exercise in achieving my results, but why not make the gym anywhere I go? Hell, I might be the crazy lady who would do pull-ups on the NYC subway trains or jump squats for my 5 minute break at my job. I will write a brief tidbits post on the mini difference between Calisthenics and Circuit Training, shortly. From what I know, though both don’t really use equipment to do the exercises prescribed, Calisthenics focuses more on achieving goals increasing your muscular endurance to perform more reps, increase your strength, increase your flexibility, and raising your metabolic rate for you to burn more calories. It goes very hand to hand to other fitness programs such as weight training, CrossFit, and Martial Arts. This form of exercise is also associated with Street Workouts, Bar Competitions, and my favorite, the Bar Brothers of Facebook with Lazar Novovic. Long story short, I just wanna do a lot of pullups, my first dragon flag, and muscles up and Frank Medrano and Lazar Novovic (Honorable Mention: Cornelia Ritzke) seems to be the first person in mind when I think of Calisthenics. The concept of pushing your body to achieve unspeakable strength, there’s something about Calisthenics that calls to me. DARE TO BEAT AVERAGE!
Here is a quick video to the introduction of Calisthenics by Frank Medrano, Enjoy: