The Guide to Starting Street Workout!

Hello everyone 👋

If you're looking for a simple, highly effective bodyweight program to get back into shape or build a stronger, leaner, more muscular body, or if you want to start street workout so you can soon learn the tricks you've been dreaming of, you've come to the right place!

In this article, we will see: 

• The best body weight exercises
• Execution to get the most out of it
• The structure and frequency of training
• A complete program

We will focus on a full-body session that will allow you to learn and master all the fundamentals. 

The session is composed of 2 circuits of 4 exercises, each focusing on a type of movement: pulling, pushing, lower body and abdominal belt.

Let's go! 

STREET WORKOUT CIRCUIT A

Ex 1: Pull-ups 

If possible, pull-ups require a pull-up bar or a pair ofgymnastic rings. They're generally easiest to start with in supination, i.e. with palms facing you, and taking a slightly narrower grip than shoulder width.

Each repetition starts with the arms outstretched and we will want to initiate the movement by pulling with the shoulder blades just before or at the same time as pulling with the arms, then we will have to pass the chin over the bar without forcing on the neck. 

Remember to keep your body tight, which will generally give you more strength and make all the exercises even more effective.

Pull-ups can be difficult at first, so we recommend 2 things to help you do them like a pro: 

• Slow down during the eccentric phase and go to the end of the movement
• Reduce your weight with the help of an elastic band

If these variations are still too difficult, you can start by hanging from the bar to gradually familiarize yourself with the movement.

Ex 2 : Dips 

The 2nd exercise will be the dips which are preferably done on dip bars even if two pieces of furniture can do the trick. 

For this movement, it is going to be necessary to tighten the arms and to turn them towards outside while enlarging itself as much as possible, the body will remain covered. Then it will be necessary to go down by having the arms along the body until forming a right angle. 

If it's too complicated, here are the 3 possible variations: 

Ex 3 : Squat 

Keep the distance and angle that's most natural for you, then get down as low as you can while keeping your back straight and your knees in line with your feet. 

If you lack mobility in your ankles, you can place a support under your heels to lower them more easily. 

As soon as bodyweight squats become too easy, you can overload yourself with either a weighted vest or a kettlebell. 

If you want to go further, the pistol squat is a challenging exercise that will improve your explosiveness and unilateral balance. You can hold on to one support at the very beginning to get a feel for the movement, then gradually work your way up to unassisted balance.

Ex. 4 : Leg lifts.

A great move that anyone can start on the floor by simply raising the knees before being able to move on to a version where you keep your legs as straight as possible. It is great for the abdominal belt 💪

You can stand on your hands to make these exercises easier, or go as far as lifting your butt off the ground to make them harder. 

Caution: Remember to keep your lower back glued to the ground by retroverting your pelvis, so that your abdominal muscles can work harder. 

Once you've mastered all of this, it's best to continue in suspension or in support on parallel bars. First with knee lifts if needed, until you can progressively extend your legs and raise them to 45 degrees. From there, the L-SIT should be accessible, an excellent movement, very complete which will be necessary to master to advance further in the control of its body and in Street Workout. 

STREET WORKOUT CIRCUIT B

Ex 1 : Australian pull-ups.

This horizontal pull-up movement complements the vertical pull-up and is done with a low bar or rings while keeping the feet on the ground and emphasizing the inner part of the back. 

Movement performed on a Calisthenics bar

As with pull-ups, the aim is to engage the shoulder blades by pulling them backwards and downwards before attempting to reach the top of the pecs with the bar if possible. You need to remain in control throughout the movement, and your body should remain straight and sheathed.

A good way to reduce or increase the intensity load is to play with your body's leverage. The more you stand upright, the easier the exercise becomes; conversely, if you extend your body to the point where you can even raise your feet, this will make the exercise more difficult.

Ex 2 : The pumps.

For this movement, you will have to stretch your arms and turn them outwards. You grow taller by pushing your shoulders forward and then down, contracting your legs, glutes and abs to be in active support before you can begin the push-ups. 

To properly execute the pump you need to: 

• Move the shoulders forward 
• Elbows at your side
• Touching the pectoral muscles to the ground

Variation: if this movement is still too difficult, perform them on your knees. If it's too easy, you can stand up or work them explosively.

Ex 3 : Hip Trust.

Complementary exercise to the squat for the lower body, which you can do on the floor or with your shoulders at knee height to further increase amplitude. The emphasis is on the glutes for this exercise. 

To increase the difficulty, you can work on a single leg. As with the squat, you'll quickly be limited by difficulty, so adding weight will be optimal for progress. 

Ex. 4 : Forearm gain + Superman.

To finish this circuit B, here is an excellent bi-set sheathing to realize: 

The first exercise will be a sheathing on the front arms for which we will want to hold as long as possible then it will be necessary to continue on the exercise "superman" which will sheath all the back of the body and increase the mobility.

Superman variation: If the position is too difficult, place your arms alongside your body. On the other hand, if it's too easy, you can do the swimmer's position (breaststroke exercise) or the superman pull.

Sets, reps, rest

We recommend you do one set per exercise (e.g. circuit A: 1 set pull-ups, 1 set dips, 1 set squats, 1 set leg raises), taking a short rest between each exercise (between 30 and 60 seconds). Before moving on to circuit B, we advise you to rest for 2 to 3 minutes. 

You can now repeat this between 6 and 8 times, here is a typical training example: 

For each exercise, you can aim for between 8 and 15 repetitions, giving yourself 80%, except for the last 2 exercises (leg raises + bodyweight gainage) where you'll need to give yourself 100%.

As far as the tempo of rehearsals is concerned, a good idea is to take 2 seconds for the descent, 1 second for the climb and 1 second standstill to improve control.

Levers of progress in Street Workout

Here are the main levers for progress: 

Training frequency 

Complete body weight program

To summarize this article, here is the program for circuit A and B: 

Don't hesitate to save them for your phone 😃 

If you want to go even further, I recommend my Street Workout Evolution programs, which will take you step by step, whatever your level. Whether you're a beginner, intermediate or advanced, you'll find your benefits! 

If you're looking forthe best equipment and want toprogress further, you'll find it in our store.

See you soon, 

Eric Flag