Set Your Intention And AMPLIFY Your Gains! K boges 2025-10-12 | For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.com
High Rep VS Low Rep: Injury Risk #fitnesstips #calisthenics #everydayfitness #bodyweightworkout K boges 2025-10-05 | For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.com
Knowing THIS Can Keep You Injury Free K boges 2025-09-28 | For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.com
Simple Method For STRONGER Pull Ups! #pullups #fitnesstips #calisthenicsworkout #backday K boges 2025-09-21 | For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.com
Calisthenics Programming: Hard vs Easy Sets K boges 2025-09-14 | For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.comIn this video I briefly discuss hard vs easy sets. To be clear, I am a fan of both. Hard sets, sets performed close to your max, are great for time efficiency, efficient muscle building, and programming simplicity. Easy sets are great too! They are amazing for work capacity, technical development, but they require more total reps (which can be good or bad depending on goals and injury risk/history) and more time to accumulate a comparable muscle building stimulus. If you are starting out, they can be a bit more challenging to program because the relationship of the stimulus provided by each set is variable in a more unpredictable way when compared to hard sets. This doesn’t mean they are bad, but it can make adjusting training volume a little bit difficult, especially for those new to training. My favorite way to program these is with a 10x50% with a strict 1 minute rest. This provides some nice guard rails for those who want to get started with this approach. In general, I usually (not always) recommend a program built around hard sets as a foundational approach to training. But for those looking to get some of the benefits of sub max training, or if you just enjoy this style of training,then give 10x50% a shot.
Training: Not Just For Getting Jacked #fitnesstips #everydayfitness #fitnessjourney #dailymovement K boges 2025-09-07 | For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.com
MOVE MORE For Your Health And Fitness K boges 2025-08-31 | For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.comThere are many fitness trends that are aimed at doing as little as possible; HIT, HIIT, cardio-free routines aimed only at building muscle etc. I totally get this intention. People are tight on time and often need the best ROI. Some people suggest that doing more work, doing some cardio, doing a few more extra sets etc is junk volume and not doing anything, or worse yet, is preventing you from making gains. I just do not see healthy amounts of physical activity as something limiting growth in the average person. And adopting that strategy can lead to sacrificing a ton of other potential benefits that come from moving more. Don’t be afraid to go for a hike, or a bike ride, or pick up a physical hobby for fear of compromising your muscle building. It is highly unlikely to negatively affect your body composition in a negative way. Even if it did (and I highly doubt it would) the you would have to weigh this against the benefits of moving more, of which there are too many to list. So unless you are a pro bodybuilder, I wouldn’t even consider it. And even if you are a pro bodybuilder, I would question if minimizing non-resistance training movement actually maximizes growth, and if it did, would it be worth the sacrafice. On the other hand, the health benefits do not depend on you OVERDOING it either. Physiological hygiene; a little bit of sustainable movement every day to build and maintain your health, fitness, and aesthetics. That’s gonna be different for everyone, but the principle is the same.
Squat Conditioning #fitnesstips #calisthenics #bodyweightworkout #everydayfitness #exerciseroutine K boges 2025-08-24 | For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.com
BW Squats Are A POWERFUL Tool For Your Fitness Goals K boges 2025-08-17 | For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.com
BW Exercise And The “Fighter Physique” #calisthenics #fitnesstips #fitnessmotivation #homeworkout K boges 2025-08-10 | For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.com
Calisthenics and YOUR Aesthetic Goals K boges 2025-08-03 | For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.comThis is always a little bit of a touchy subject, but I figured I would address as best as I could… I get asked ALL the time if basic BW exercises are enough for a person to reach their aesthetic goals. I always say the same thing… it depends on your genetics and your aesthetic goals! Not everyone starts at the same place, has the same response to training, or the same goals. The more modest the goal, the more widely attainable the goal is. The more extreme the goal, the less probable it becomes to achieve. To be VERY clear, I’m. It telling you that you can get absolutely jacked from BW exercises, it’s just that if you want to look like a bodybuilder, keep in mind not everyone has the genetics and/or the response to training to look like a bodybuilder- even if they bodybuild for several years! Some people do, but looking like a bodybuilder is not an average response to training otherwise we would see it all over the place and this video wouldn’t be necessary because getting ultra jacked would be the default response to training. It’s not though. Ok… but you do not need amazing genetics or an incredible response to training to look amazing. A little muscle with some athletic body fat (sub 15%) results in a very athletic and aesthetic physique and one that is attainable by a large percentage of the population. Will there be some that blow right past this? Yes. I’ve known plenty who have. Will there be some who struggle to attain the “fighter physique”? Yep, but not nearly as many as who struggle for the bodybuilder physique. The fighter physique is much more widely attainable. If that satisfies your aesthetic goals, then there is a really good shot you will reach your goals with basics. If you wanna look like a bodybuilder, then this is still possible but significantly less likely, plus it’s a goal that is more easily attained by bodybuilding methods.
Do What Works For You! #homeworkout #bodyweightworkout #exerciseroutine #fitnesstips #fitnessjourney K boges 2025-07-27 | For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.com
Getting FIT: There Is MORE Than One Way K boges 2025-07-20 | For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.com
Tips for Newbie Pull Up Gains💪 #fitnesstips #homeworkout #bodyweightworkout #calisthenics #pullups K boges 2025-07-13 | For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.comIf you find yourself in a position where you need to increase your reps quickly, the best strategy depends what what attributes and adaptations will have the greatest impact on performance over the short run. This may be very different from the strategy you take for a long term approach. Beginners- Focus on losing fat, building muscle with exercises that are low risk and easy to recover from. Don't worry about specificity; just getting strong at rows or assisted pull-ups, and losing some fat, will go a long way to improving pull ups quickly. Prioritize safety over specificity; build the body composition since these changes come quickest at the beginning of your journey.Intermediates- Focus on work capacity and neuromuscular/technical efficiency. Ladders, GTG, and sub max work (with long and short rests) along with speed work can work wonders at this stageAdvanced- This is just hard to do; it's tough to QUICKLY add reps to an already strong performanc,. But adding in variation in load, tempo, grip, etc is probably your best bet
Increase Your MAX Reps FAST With These Strategies K boges 2025-07-06 | For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.comIf you find yourself in a position where you need to increase your reps quickly, the best strategy depends what what attributes and adaptations will have the greatest impact on performance over the short run. This may be very different from the strategy you take for a long term approach. Beginners- Focus on losing fat, building muscle with exercises that are low risk and easy to recover from. Don't worry about specificity; just getting strong at rows or assisted pull-ups, and losing some fat, will go a long way to improving pull ups quickly. Prioritize safety over specificity; build the body composition since these changes come quickest at the beginning of your journey.Intermediates- Focus on work capacity and neuromuscular/technical efficiency. Ladders, GTG, and sub max work (with long and short rests) along with speed work can work wonders at this stageAdvanced- This is just hard to do; it's tough to QUICKLY add reps to an already strong performanc,. But adding in variation in load, tempo, grip, etc is probably your best bet
Fat Loss Tips And Trade-offs #fitnesstips #calisthenics #pushups #homeworkout #bodyweightworkout K boges 2025-06-29 | For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.comGetting and staying lean requires tradeoffs. How lean you want to get and maintain is going to depend on your goals and the tradeoffs you are willing to make. Cutting liquid calories and doing some walking are the two tips I recommend to people just getting into a weight loss journey. These are two changes that have a huge ROI. However, not everyone will want to do this. That’s ok. There are other options as well. We all value different things in life, and since being lean requires a particular lifestyle, it really comes down to what tradeoffs you are willing to make. For instance, before I had kids, it was very easy for me to get very lean. Now that I have two little ones, it would be just as easy in terms of behaviors, BUT staying consistent with those behaviors would require that I give up certain things that I value more. I love to share fun meals with my kids; nothing crazy but we go out for pizza and breakfast and I will indulge in some high calorie foods purely for the enjoyment. I don’t do this super often, but I do it often enough to where I’m not quite as lean as I used to be, but these experiences and memories I’m making with it are worth it to me. I’m happy with the tradeoff and the balance of fun and health/aesthetics that I currently have. The point is, it pays to think about how you value certain things, what things you are willing to give up, and how important specific goals are to you. This is not an invitation to not pursue your goals; part of this examination is to take an honest look at how you value things. If you REALLY want to lose weight but haven’t due to lack of structure or effort, that is a different case altogether.
Simple Summer Fat Loss Tips K boges 2025-06-22 | For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.comIf you are looking for a simple an easy way to cut down on body fat, think about how you can eliminate or reduce your non-nutritive liquid calories. Thing like soda, coffee drinks, and alcohol can provide a large amount of daily calories for many people. Reducing or eliminating these combined with a sensible walking plan can drive reliable fat loss, provided the eliminated calories are not replaced. Of course, this is not the only way to lose fat. Always keep in mind, our body composition is a reflection of the tradeoffs we are willing to make. This is an equation that is going to be different for everyone. To be lean, most people need to restrict something around food (and/or have a high movement output). The trick is to fine the things that feel less restricting. Remember there are tradeoffs. It’s up to you to find the blend of restriction and body composition that is sustainable for you.
Try the Royal Marine Pull Up Test! #pullups #homeworkout #fitnesstips #calisthenics K boges 2025-06-15 | For free programs, training courses, recipes, consultations, or to join the free community, visit www.kboges.com
The Royal Marine Pull Up Test Is BRUTAL! K boges 2025-06-08 | For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.comThe royal marine pull up test is NO JOKE! Use this simple standard to baseline your pull up performance or to keep yourself honest during training. It’s rough, humbling, and certainly effective for overall upper body pulling strength. Give it a shot!
Keep it BIG Picture and You’ll Be Just Fine! #fitnesstips #homeworkout #bodyweightworkout K boges 2025-06-01 | For free programs, training courses, recipes, consultations, or to join the free community, visit www.kboges.com
Don’t Sweat the Small Stuff! K boges 2025-05-25 | For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.comTo be clear, there is nothing wrong with wanting to dive deeper into exercise science, but understand that for the average person, the little things are all but irrelevant. Big picture concepts are what matter the most and while most of the fitness industry is arguing about details, the big picture ideas are pretty well established. First, do SOMETHING… nothing gets you nowhere. Whatever you choose to do to stay fit, make sure you enjoy it. Make sure it agrees with your body and is something you can do over the long run. Put effort into, do it well, and structure your approach to stay consistent. That’s the vast majority of what works, and whatever else you learn is largely relevant insofar as it helps you figure out how to do those things better. Unless you are a high level athlete or bodybuilder, focusing on the details is more of a distraction than it a contribution.
Leg Control = Better Pull Ups! #calisthenics #fitnesstips #pullups #homeworkout #bodyweightworkout K boges 2025-05-18 | For free programs, training courses, recipes, consultations, or to join the free community, visit www.kboges.comA locked out and well controlled lower body is necessary to bring a high level of consistency to your reps. Rep consistency is severely underrated; it is necessary if you want to establish an objective reference point to manage fatigue in training, it can ensure strength development through the full ROM, and it’s necessary to assess progress.
Pull Ups: What Are Your Legs Doing? K boges 2025-05-11 | For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.comUnintentional and random leg movement during pull ups is very common. Intentional kipping can definitely be useful in certain contexts (like working on a muscle up), but when it’s unintentional and a compensation to accumulate reps beyond one’s strength capability, they can create all sorts of problems for measuring volume, controlling proximity to failure, and assessing progress. Kipping and lower body momentum unload weight from the pull up. Using it as a strategy to get more reps than you otherwise would is like stripping random amounts weight off a barbell when things get tough during a max rep test. It introduces unknown variation and imprecision into your sets. It’s makes it unclear how much you actually did, how close to failure you got with your original load, and how well you did compared to previous performances. The fix? Lock out the lower body! Specifically, keeping the hips extended. Keeping some quad tension if your legs are hanging straight below you or in the hollow position is also very useful. If you are short on room, bend your knees, extend your hips and get some external rotation in them to fully engage the glutes to prevent them from contributing. This will elevate your consistency. More consistency means you can better observe your training, learn more, manage recovery, control your intensity, and ultimately make better progress.
Never Give Up The Practice! #trainforlife #fitnessjourney #fitnessmotivation #calisthenics K boges 2025-05-04 | For free programs, training courses, recipes, consultations, or to join the free community, visit www.kboges.comRemember why we train. The gains are great, pr’s are awesome, and progress is definitely satisfying, but never forget the big picture; those things come and go and they actually do not define the journey. The practice is bigger than all those things. Never let it go.
Your Practice Is BIGGER Than Your Progress K boges 2025-04-27 | For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.comMany people get absolutely hooked on making rapid land reliable progress. Buy, that doesn’t last forever; it cannot. But don’t stop training just because progress slows down or stalls. Your training is worth more than just the progress you make, plus you can always make progress later, but only if you don’t quit.
Pick Your Rep Range 💪 #fitnesstips #calisthenics #homeworkout #fitnessjourney #pushupsdaily K boges 2025-04-20 | For free programs, training courses, recipes, consultations, or to join the free community, visit www.kboges.com
REP RANGES For Health, Fitness, and Aesthetics K boges 2025-04-13 | For free programs, training courses, recipes, consultations, or to join the free community, visit www.kboges.comRep ranges are commonly misunderstood. But, here is the good news! If your goals are general health, general fitness, and eye-catching aesthetics, you have a lot of options. Anything from 5-30 reps can work as a sweet spot for efficient muscle building. Moreover, falling above or below this rep target doesn’t mean you don’t get any growth, it’s just that the effect might start to become a little weaker as you deviate from this range. There are caveats to this that are worthy of their own video (or videos), and not every exercise will work equally well across the entire repetition continuum, but the point is, you do not need to feel confined by a rep range. You have options. For developing strength, yes you will want to focus on lower repetitions and higher intensities, and for endurance, yes you will want to focus on higher reps and lower intensities, but also remember that adaptations are not delivered in isolation. They too exist along a continuum, so sets of 6 will greatly emphasize strength but they certainly will boost your relative endurance compared to being u trained. And while sets of 25 absolutely prioritize muscular endurance, improving your 25rm will certainly make you stronger relative to being untrained. So, all that to say, train where you want. Train in the rep range that feels good, that allows you to stay injury free, to make progress, and if there are specific performance adaptations you are looking to develop, then train in a rep range to develops them. And finally, you do not have to stick to one rep range. You can vary your reps across training days, training blocks, exercises etc. You have WAY more flexibility than you might think.
Get STRONG at the bottom! #pullups #bodyweightworkout #homeworkout #backdayworkout #fitnesstips K boges 2025-04-06 | For free programs, training courses, recipes, consultations, or to join the free community, visit www.kboges.com
Quick Tip For STRONGER Weighted Pull Ups! K boges 2025-03-30 | For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.comThe foundation for strong weighted pull ups comes down to the quality and strength of your BW reps. Strict form will force you to lift more of your own weight and it will strengthen parts of the ROM that are unavoidable during weighted reps. Even if you never train weighted reps, you can build a solid weighted pull up just by being strict and controlled with your BW. No, BW alone will not maximize your weighted pull up, but I’ve had plenty of clients perform a 1rm with an added 90-100 lbs the first time they try weighted reps. All that strength is built by super strict technique, pulling with power, control, no momentum and getting beastly with just BW. Once you build that foundation, not only will you be decently strong when you start adding weight, but you will have grooved great technique and you will find yourself making more rapid and sustainable progress than those who jump the gun and get into weighted reps while their BW reps still need a ton of work. If you want to get into weighted pull ups, do it! They are amazing! But, don’t rush the process. Make sure you don’t have a ton left to do on BW reps. Poor technique and weak links will be amplified as you add weight.
Lifelong Training IS The Goal K boges 2025-03-23 | For free programs, training courses, recipes, consultations, or to join the free community, visit www.kboges.comWhile there are a TON of short-term benefits conferred by training, I truly believe that the greatest benefits are found at the end of a lifelong fitness journey. Yes, it is cool to be in great shape along the way; I'm not arguing that it isn't. But I really feel like we will appreciate your training the most when we get to the age where the alternative can be so dramatically different. Although I'm not that old, I've been around long enough to lose a number of people I'm close to. I've gotten to see several friends and family members move from middle age to the end of their lives. While no one makes it out alive (as far as we know), I can say that the people I've known who made a consistent effort to train and maintain their physical health until the end had a quality of life that surpassed those who didn't. The differences were not minor; they were dramatic. While there are no guarantees, training is the best chance we have for maintaining our functionality and quality of life as we age. That alone is reason enough to do it forever. And if somehow we draw an unlucky hand and it fails to deliver in that capacity, as least we are spared the regret of knowing we could have done more, plus we can be fit, healthy, and look great with out shirts off along the way 😂 Train Forever!Much love to you all,Kyle
TRAINING: THIS Is Why We Will NEVER Stop K boges 2025-03-16 | For free programs, training courses, recipes, consultations, or to join the free community, visit www.kboges.comWhile there are a TON of short-term benefits conferred by training, I truly believe that the greatest benefits are found at the end of a lifelong fitness journey. Yes, it is cool to be in great shape along the way; I'm not arguing that it isn't. But I really feel like we will appreciate your training the most when we get to the age where the alternative can be so dramatically different. Although I'm not that old, I've been around long enough to lose a number of people I'm close to. I've gotten to see several friends and family members move from middle age to the end of their lives. While no one makes it out alive (as far as we know), I can say that the people I've known who made a consistent effort to train and maintain their physical health until the end had a quality of life that surpassed those who didn't. The differences were not minor; they were dramatic. While there are no guarantees, training is the best chance we have for maintaining our functionality and quality of life as we age. That alone is reason enough to do it forever. And if somehow we draw an unlucky hand and it fails to deliver in that capacity, as least we are spared the regret of knowing we could have done more, plus we can be fit, healthy, and look great with out shirts off along the way 😂 Train Forever!Much love to you all,Kyle
Better Form For Greater Gains! #bodyweightworkout #calisthenics #homeworkout #pullups K boges 2025-03-09 | For free programs, training courses, recipes, consultations, or to join the free community, visit www.kboges.com
FORM: The Forgotten Progression K boges 2025-03-02 | For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.comMany people who use calisthenics to attain their fitness goals are so focused on adding weight, reps, or unlocking new variations that they forget that their form and technique are not just ways to do a movement, but an expression of strength and progression. Spend some time improving your form and your strength and physique will improve.
Bulgarian Split Squats Are Versatile! #bodyweightworkout #calisthenics #fitnessjourney K boges 2025-02-23 | For free programs, training courses, recipes, consultations, or to join the free community, visit www.kboges.com
The Benefits of the Bulgarian Split Squat are Real! K boges 2025-02-16 | For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.comThu Bulgarian split squat is an amazing exercise for developing conditioning, general strength, and single leg stability. It is a superb alternative to both squats and lunges, and a great way to build up to the pistol squat. It is easily loadable, and for those of us who primarily train with calisthenics, it offers a flexible platform from which to start increasing intensity to build up to harder single leg movements. I love this with a weight vest for high reps. It provided an amazing conditioning effect that I’ve found very useful for biking, hiking, and running.
Isometrics! #calisthenics #homeworkout #bodyweightworkout #healthandfitness #healthandwellness K boges 2025-02-09 | For free programs, training courses, recipes, consultations, or to join the free community, visit www.kboges.com
LEVEL UP With Isometrics! K boges 2025-02-02 | Visit http://www.kboges.com For free programs, training courses, recipes, consultations, or to join the free community
Build Your Back With Pull Ups! #bodyweightworkout #calisthenics #homeworkout #fitnessjourney K boges 2025-01-26 | For free programs, training courses, recipes, consultations, or to join the free community, visit www.kboges.com
Pull Ups Are MORE Than Just LATS! K boges 2025-01-19 | For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.com
Focus on Sustainable Training for 2025! #bodyweightworkout #homeworkout #fitnessjourney K boges 2025-01-12 | For free programs, training courses, recipes, consultations, or to join the free community, visit www.kboges.com
Fitness For The New Year: Get It Right! K boges 2025-01-05 | For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.com
Enjoy The Holidays! #calisthenics #healthylifestyle #healthandwellness #healthandfitness K boges 2024-12-29 | For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.com
Do THIS During The Holidays For Your Health, Fitness, And Aesthetics K boges 2024-12-22 | For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.com
SIMPLE Exercises For Lifelong Health, Fitness, And Aesthetics K boges 2024-12-15 | For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.com
2 Minute Conditioning #calisthenics #homeworkout #bodyweightworkout #fitnessjourney #mobility K boges 2024-12-08 | For free programs, training courses, recipes, consultations, or to join the free community, visit www.kboges.com
Build Durable Legs and Strong Lungs With 100 Rep Squats! (NO Equipment Needed) K boges 2024-12-01 | For free programs, training courses, recipes, consultations, or to join the free community, visit www.kboges.comThe Bodyweight squat is arguably the simplest conditioning exercise, but do not mistake its simplicity for a lack of potency. This simple movement can get you in amazing shape, and it can do it quickly. BW squats are amazing for concentrating work into your legs, increasing metabolic stress and elevating your heart rate. A simple routine of 100 constant tension squats, done in around 2:00 minutes, is a great benchmark for a baseline level of lower body conditioning and general fitness. This will leave you well prepared for just about anything requiring sustained or repetitive sub maximal efforts in your legs; hiking, running, cycling, skiing, mountain biking, martial arts etc. but it's not just about sport. Having well conditioned legs can make everyday tasks easier. Maintain your ability to be a squatting machine into your old age and you will be doing a lot to maintain your quality of life.
Elevated Lunges! #calisthenics #homeworkout #lunges #bodyweightworkout #legs #mobility #training K boges 2024-11-24 | Elevating the reverse lunge is a great way to increase the intensity of this excellent exercise. Modest elevations are great for elevating the difficulty for conditioning. Higher elevations and additional losing make for an exercise that is ideal for brining up single leg strength. This makes it a great preparatory exercise for developing strength for pistol squats, deep step ups, and other challenging calisthenics leg exercises.
Elevate Your Lunges! K boges 2024-11-17 | For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.com
Adjust Volume As Needed! #bodyweightworkout #homeworkout #calisthenics #fitnessjourney #pullups K boges 2024-11-10 | ...
Is MORE Volume The Key To Your Fitness Goals? K boges 2024-11-03 | For free programs, training courses, recipes, consultations, or to join the free community, visit kboges.com
