Hello to you, future street workout champion! If you’re looking for an unusual fitness method that allows you to push your limits while building muscle outdoors, you’ve come to the right place. In this article, we will dive into the world of street workouts, exploring their origins, providing you with tips for getting started, presenting different programs, and weighing the pros and cons of this discipline.
What is a Street Workout
Street workout is a form of bodybuilding that is practiced outdoors, mainly using body weight as resistance. Basic exercises include push-ups, pull-ups, dips, squats, burpees, and many more. It is a discipline that emphasizes strength, flexibility, endurance, and creativity.
In short, it’s a way to build muscle while pushing your limits through varied and stimulating exercises.
The Origins of Street Workout
Street workout, also known as ” urban calisthenics “, has its origins in the disadvantaged neighborhoods of New York in the 1970s. Young people in these neighborhoods, who did not have access to gyms or equipment expensive bodybuilding equipment, have developed their style of training using the urban environment as a gym. This is how the street workout was born, from the need to stay in shape with little or no equipment.
Prepare for and Start the Street Workout
If you want to get started with street workout, here are some tips to get you started:
1. Warm-up
Before you begin any exercise, make sure you do a good warm-up. This may include dynamic stretching, jumping, or light cardiovascular exercises. Warming up prepares your muscles and joints for the effort to come.
2. Basic equipment
To get started, you only need the basic equipment, which is your own body. However, you may want to consider purchasing a pair of gloves to protect your hands during exercises that put a lot of strain on your palms.
Optional Equipment
For street workout enthusiasts looking to take their workout to the next level, there are various optional equipment that can be added to their arsenal.
Suspension straps, for example, allow for a greater variety of exercises and a better range of motion. Gymnastic rings provide added stability for pull-ups, dips, and muscle-ups. Weighted vests are perfect for increasing body resistance and intensifying training.
Additionally, shoes specifically designed for street workouts, offering optimal grip and increased support, may be considered. However, it is important to note that optional equipment is not necessary to begin and progress with street workouts, as the basic resistance is provided by body weight.
3. Train regularly
Regularity is the key to success in street workouts. Set a workout schedule and stick to it as much as possible. You’ll see faster progress if you train consistently.
4. Learn the basic movements
Before jumping into advanced exercises, make sure you’ve mastered basic movements such as push-ups, pull-ups, dips, and squats. These movements form the basis of the street workout.
Advanced street workout
As you progress through the street workout, you can attempt advanced moves that challenge gravity and your physical limits. Muscle-ups, which combine a pull and push to raise yourself above the bar, are a common goal for advanced exercisers. Planks, which require exceptional core stability, are a great way to build upper body strength. Handstands, lifts, and acrobatic tricks are advanced movements that require exceptional balance and coordination. Integrating these exercises into your program requires careful progression, precise technique, and adequate physical preparation.
Nutrition and Diet
Nutrition plays an essential role in street workout success. To maximize your performance and promote recovery, it is important to maintain a balanced diet. Make sure you’re getting enough protein for muscle growth, carbohydrates for energy, and healthy fats for optimal body function. Pre-workout and post-workout meals are crucial to providing your body with the nutrients it needs.
Supplements, such as protein powder, creatine, and amino acids, may be considered, but they should never replace a balanced diet. It is recommended to consult a nutritionist or dietitian to develop a food plan adapted to your specific needs as a street workout practitioner.
Street Workout Programs
Street Workout offers a wide variety of exercises that you can combine to create your program. Here are some examples of street workout programs for different levels:
Street Workout Program for Beginners
Day 1 :
- 3 sets of 10 push-ups
- 3 sets of 5 pull-ups (use support if necessary)
- 3 sets of 10 squats
Day 2:
- Rest
Day 3:
- 3 sets of 10 dips (uses parallel bars)
- 3 sets of 10 burpees
- 3 sets of 10 lunges
Day 4:
- Rest
Day 5:
- Repeat day 1
Street Workout Program for Intermediate
Day 1 :
- 4 sets of 15 push-ups
- 4 sets of 10 pull-ups
- 4 sets of 15 squats
Day 2:
- Rest
Day 3:
- 4 sets of 15 dips
- 4 sets of 15 burpees
- 4 sets of 15 lunges
Day 4:
- Rest
Day 5:
- Repeat day 1
Street Workout Program for Advanced
Day 1 :
- 5 sets of 20 push-ups
- 5 sets of 15 pull-ups
- 5 sets of 20 squats
Day 2:
- Rest
Day 3:
- 5 sets of 20 dips
- 5 sets of 20 burpees
- 5 sets of 20 lunges
Day 4:
- Rest
Day 5:
- Repeat day 1
Benefits of Street Workout
Street workout has many benefits, including:
1. Accessible to all
Everyone can practice street workouts, regardless of age and fitness level. It requires little or no equipment.
2. Muscle development
Street workouts are excellent for developing muscle strength, endurance, and muscle mass.
In addition to the basic street workout exercises, it is beneficial to incorporate complementary exercises to target specific muscle groups and improve mobility.
For example, core-strengthening exercises, such as crunches, side planks, and leg raises, can build core stability. Regular stretching improves flexibility and reduces the risk of injury. Joint mobility exercises, like shoulder rotations and hip flexions, promote a better range of motion. Complementary exercises can be integrated into your training program to balance the muscle groups used by street workouts.
3. Stimulating
The street workout exercises are varied and stimulating, which avoids boredom and stagnation.
4. Outdoor training
Exercising outdoors has many mental health benefits, including reducing stress and improving mood.
Disadvantages of Street Workout
Despite its many advantages, street workout also has some disadvantages to take into account:
1. Need for suitable venues
Finding suitable places for street workouts can be a challenge, as not all urban environments are conducive to this practice.
2. Risk of injury
As with any physical exercise, there is a risk of injury if the movements are not performed correctly. It is essential to maintain proper form to minimize this risk.
Tips for Injury Prevention
To avoid injuries when practicing street workouts, it is essential to follow a few basic rules.
First, make sure you maintain good form and technique during each exercise. Poor technique increases the risk of injury.
Second, don’t forget to warm up properly before each training session to prepare your muscles and joints for the effort.
Third, pay special attention to stretching and mobility. Incorporating regular stretching sessions can reduce the risk of muscle and joint injuries.
Finally, don’t hesitate to take days off to allow your body to recover. Proper recovery is essential for injury prevention and muscle growth.