TheLoneRider
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Fitness

Calisthenics with Jeffrey Feb 7, 2018

Calisthenics with Jeffrey

Duration: 90 minutes
Location: Lyn's Backpackers Inn, Loboc (municipality), Bohol (province), Philippines

Calisthenics
With calisthenics, Jeffrey and I attempt to build, define and tone muscle mass using body weight. There is no element of cardio here, no flexibility routine - just pumping body weight to the point of failure while synchronizing breath with movement.

Calisthenics vs. Weight Training
I've done both during different phases in my life. Personally, I prefer calisthenics for the following comparisons.

  1. safer - because calisthenics uses lighter body weight compared to heavy plates, there is less injury
  2. cheaper - you can do calisthenics without equipment - just your body. For weight training, you usually have to buy equipment or pay gym fees
  3. accessible - you can do calisthenics anywhere - home, park, open space. For weight training, you usually need a gym. Sometimes, there is no gym around
  4. definition - a calisthenics athlete is always cut, defined and shredded to compensate for the lesser bulk. But you can see weight trainers who are bulky but no cuts and no definition
  5. nimble - calisthenics make you nimble with a bounce on your stride. Doing heavy weights and bulking up usually leads to a sluggish movement.

Of course, if what you're looking for is a Mr. Universe-look, then you have to default to weight training.

The Workout

  1. calf raises - put one foot on a step with the ball of the foot on the step but the heel hanging from behind. Hold on to something for balance, lower down the heel of that foot while inhaling, and with an exhale, lift your entire body weight off the floor until you stand on the ball of the foot. Hold it there for a second and inhale lower down the heel. Repeat until point of failure. Great for calves!



  2. one-legged squat (pistol squat or Eka Pada Malasana in yoga) - from standing, exhale and extend the right leg and two arms forward with a straight back, as you bend the left leg, dropping your hips down. Take it as low as possible without fully squatting. Hold for a second and inhale push against the left leg to come up to standing. Do the same with the other leg. Repeat until point of failure. Great for the thighs.



  3. one-legged squat v2 (for gluts) - stand one leg on an elevated platform where the other leg can dangle freely. Do the same as the one-legged squat but instead of extending your other leg forward, keep the leg pointed 45° down - this puts emphasis on the gluts. Repeat until point of failure. Great for the thighs and gluts.



  4. lifted knee tuck (Lolasana) - press your palms on the top of a fence, lift your legs up and tuck your knees close to the chest. The entire legs stay suspended. Hold it there until point of failure. Advance workout for the abs.



  5. L-Sit (Bramcharyasana in yoga) - press your palms on the top of a fence while extending both legs forward and lift your entire body by pushing against the top of the fence. The entire legs stay suspended. Hold it there until point of failure. Another advance workout for the abs.



  6. neck-loaded dead lift - with dumb-bells behind the neck while standing up, exhale and lower the body with a flat back into a half forward bend making it parallel to the ground. It helps if the hips are pulled back as the body goes down. Hold it there for a few counts while breathing, and on the next inhale, come up slowly. (technically, we are no longer doing calisthenics because we used weights but we don't have the necessary equipment to do this exercise).



  7. push ups - press your palms on the floor shoulder width apart and lower the body down while pointing the elbows to the back. Hover 2 inches from the floor and push back to high plank. Repeat until point of failure. Great for the pecs or chest muscle.



  8. side plank (Vasisthasana in yoga) - the body is sideways - one arm is fully stretched with palms against the ground, shoulders right above the wrist. The other hand is raised up towards the sky. Breathe and hold it until point of failure. Do the other side. Great for the obliques.



  9. dips - find a suitable prop - we used chairs. Exhale, press the palms against the chairs and slowly lower your body down, tucking-in the knee close to the chest so it doesn't touch the floor. Go as low as you can, hold for a second, and inhale coming up. Repeat until point of failure.



Ending Thoughts
By using your own body as weight, you tend to establish a better relationship with the body, nurturing a 2-way communication that paves the way for increased health. The body talks too. People just don't listen. They just listen when they already get sick.

--- TheLoneRider



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Google Map Loboc, Bohol, Philippines

tourist attractions in Bohol tourist attractions hotels in Bohol hotel
  • 
Fox & The Firefly Cottages Fox & The Firefly Cottages - SUP paddle boarding, luxury riverside native cottages, mountain bike tours, SUP yoga
    Brgy. Valladolid, Loboc, Bohol
restaurant in Loboc restaurant
  • 
Villagio's Pizza Villagio's Pizza - wood burning oven, hand-tossed pizza
    Loboc Town Plaza, Loboc, Bohol

Bohol FYI / Tips

Tagbilaran Port to Panglao

You can charter any tricycle from the port all the way to Panglao (~P300), but if you want to do it on the cheap,
  1. don't take the tricycles lined-up inside the port. Walk past the port gate and immediately outside, you'll see many tricycles. Take one to the bus terminal in Dao (~P15)
  2. in Dao, take the jeep that plies the Panglao route (~P20)

Tagbilaran (Bohol) to Cebu City by boat

** schedules and rates keep changing, call for latest schedule
  1. Weesam Express - departs 6:15 AM, 11:30 AM, 4:00 PM
    one way: Economy (aircon) P500.00, Economy (non-aircon) P400.00, First Class P600.00
    round trip promo (at least 2 days advance booking): Economy (aircon) P600, Economy(non-aircon) P500, First Class P1200
    round trip promo (1 day or on the day booking): Economy (aircon) P800, Economy (non-aircon) P700, First Class P1200
  2. Ocean Jet - departs 6-7:05-8:20-9:20-11:40AM, 1-2-3:30-4:20-5:30-6:30PM, 2 hours, arrives Pier 1 in Cebu
    Open Air / Tourist Class P800, Business Class P1000
    +63(32)255 7560 / +63 (32) 255 0115 / 0917 638 0000
  3. SuperCat (2GO) - departs 5:50-11AM, 3:45-5:25-8:15PM, arrives Pier 1 in Cebu
    P 500.00
    +63 32 233 7000

Things to do, Places to go in Bohol

  1. Chocolate Hills - this is a clustering of more than 1200 hills within a 50km2 area. They range in height from 30-50 meters. What's unusual is their near-perfect conical shape resembling an individual chocolate chip. No one knows how they were formed. Entrance is P50/pax.
  2. Tarsier Conservation Area - located Upper Bonbon, Loboc. The tarsiers are no longer being played at by tourists as circus props, but instead, visitors now view them in cordoned-off areas in their natural 6ha habitat. As they are territorial and nocturnal, they are predictable on where they can be viewed. P50/pax.
  3. Alona Beach (Panglao) - Alona Beach is the tourist hub of Bohol. It has 1.5 kms of white sand beach lined-up by bars, hotels and restos. Alona is also the jump-off point for Balicasag Island, a world class dive destination.
  4. Danao Adventure Park - located in Barangay Magtangtang, 72 kms (2 hours ride) from Tagbilaran. Adventure activities include river trekking, tyrolean traverse, rappelling, bouldering, rock climbing and ziplining.

Bohol

    Anda
  1. Exploring Combento Cave Pool June 29, 2017
  2. Visiting Cabagnow Cave Pool of Anda Jun 28, 2017
  3. Exploring Anda, Bohol June 25-30, 2017

  4. Candijay
  5. Roadtrip from Candijay to Ubay July 1, 2017
  6. Firefly Tour in Candijay, Bohol June 30, 2017
  7. Freediving Canawa Cold Spring of Candijay, Bohol June 30, 2017
  8. Splashing at Can-umantad Falls, Candijay, Bohol June 30, 2017

  9. Carlos P. Garcia Island
  10. Exploring Carlos P. Garcia (CPG) Island by Bike Dec 1, 2017

  11. Corella
  12. Cycling to the Tarsiers of Corella Oct 26, 2017

  13. Dauis
  14. Cliff Dive at Molave Cove Feb 11, 2018
  15. Freediving at Molave Point, Dauis Nov 6, 2017
  16. The Return to Hinagdanan Cave Nov 5, 2017
  17. Exploring Hinagdanan Cave Oct 24, 2017

  18. Loay
  19. The Ride to Morning Hill Oct 22, 2017
  20. The Ride to the Old Spanish Tower Oct 21, 2017

  21. Loboc
  22. 24+ Days at Lyn's Backpackers Inn Jan 23 - Feb 16, 2018
  23. All Day Fun with the Loboc Crew Feb 11, 2018
  24. 20-Minute Rope Skipping w/ Pranayama and Meditation Feb 9, 2018
  25. Calisthenics with Jeffrey Feb 7, 2018
  26. Abs-Core Workout with Jeffrey Feb 5, 2018
  27. High Intensity Cardio Workout Feb 2, 2018
  28. Ride to the Landslide with Jeffrey Jan 31, 2018
  29. Farm Tour with Mr. Raymond Cal Jan 29, 2018
  30. Cacao Drum Roasting Jan 27, 2018
  31. Making Sikwate: from cacao fruit to a hot dark chocolate drink Jan 25, 2018
  32. 5 Weeks at the Fox and Firefly Cottages Dec 13, 2017 - Jan 23, 2018
  33. In-House Yoga Teacher at the Fox and Firefly Cottages Jan 22, 2018
  34. Mountain Bike Rides from Tagbilaran to Loboc Jan 18, 2018
  35. Firefly Tour on a Stand-Up Paddle (SUP) Dec 19, 2017
  36. Playing Mountain Bike Tour Optimizer Dec 18, 2017
  37. Back to Loboc Dec 13, 2017
  38. 37 Days in Loboc - Thank You and Goodbye Oct 8-Nov 14, 2017
  39. Exploring Busay Falls, Loktob Spring and Jimili-an Spring...on Foot Nov 11, 2017
  40. Stand-Up Paddle Yoga with Joan Christine Nov 3, 2017
  41. Loboc River Cruise on a Stand-Up Paddle Oct 29, 2017
  42. Exploring Guimba and Sog-ong Caves of Loboc Oct 22, 2017
  43. Ziplining and Cable Car Ride at Eco-Tourism Adventure Park Oct 22, 2017
  44. Savouring Villagio Pizza Oct 19, 2017
  45. Wet and Wild Bonbon-Alegria Downhill Ride Oct 18, 2017
  46. River Cruise on Loboc River Oct 17, 2017
  47. Back Road Ride from Loboc to Loay Oct 17, 2017
  48. Leisurely Ride to Loktob Spring Oct 14, 2017
  49. Sweet Ride to Busay Falls Oct 13, 2017
  50. Bike Climb to the Virgen de Guadalupe Oct 12, 2017
  51. The Ride to Cruz Daku (Big Cross) Oct 11, 2017
  52. Exploring Loboc, Bohol Oct 8, 2017

  53. Panglao
  54. Coastal Cleanup with Plastic Free Bohol Sept 16, 2017
  55. Exploring Panglao June 12-18, 2017
  56. Yoga with Ging and Rai at Oasis Resort June 18, 2017
  57. Freediving with Ben Meerhaeghe at SeaQuest Dive Center June 16, 2017
  58. Scuba Diving Balicasag Island with SeaQuest Dive Center June 15, 2017
  59. Bohol Revisited June 12, 2017
  60. Exploring Bohol Nov 28-30, 2015

  61. San Miguel
  62. Visiting Bayongan Lake Nov 22, 2017

  63. Sevilla
  64. Killer MTB Ride from Sevilla Oct 30, 2017

  65. Sikatuna
  66. Solo Ride to the Sikatuna Tree Park Nov 2, 2017

  67. Tagbilaran
  68. 30 days in Tagbilaran, Thank You! Oct 8, 2017
  69. Breakfast Talk with Tagbilaran's Finest Oct 8, 2017
  70. Exploring the Cafe Scene of Tagbilaran Oct 7, 2017
  71. Yoga for 60+ Students at the University of Bohol Oct 4, 2017
  72. Chocolate Overload at Dalareich Chocolate House October 2, 2017
  73. Talk on Philosophy and Spirituality to 12-Graders at the University of Bohol Sep 27, 2017
  74. Celebrating the International Day of Peace Sep 23, 2017
  75. Judging a Student Debate at the University of Bohol Sept 15, 2017
  76. Fitness Workout with Chie at Bohol Tropics Resort Sept 13, 2017
  77. Modified Ashtanga Primary Series by Jing Yoga, Tagbilaran Sept 12, 2017
  78. Tagbilaran Revisited Sep 7-12, 2017
  79. Hello Tagbilaran! June 19-25, 2017

  80. Ubay
  81. Goodbye and Thank You, Ubay Nov 14-Dec 13, 2017
  82. Visiting the Ubay Stock Farm Dec 8, 2017
  83. Exploring Cambugsay Healing Hills with Lars Jensen Nov 22, 2017
  84. Visiting Ubay Green Park Nov 18, 2017
  85. The Ride to Sinandigan Boardwalk and the Yamashita Treasure Hunt Nov 18, 2017
  86. Ubay in a Nutshell Nov 17, 2017
  87. In Search of the Next Destination Nov 14, 2017
  88. 2 Days in Ubay July 1-3, 2017
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