Street workout by Hannibal for King - the famous self-made turnstile

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

It is worth trying this set of exercises, even if you are a beginner.

Who is Hannibal for King

Hannibal Lanham, better known as Hannibal for King, is a true Calisthenics guru and one of the most famous turnstiles in the world. He became widely known in 2008 after the publication of a video in which he performed complex elements on the horizontal bar: pulling out by force, front hanging, push-ups in the horizon and others.

My first video that was uploaded in 2008 & made MILLIONS of views I uploaded it again now on my youtube. Link is on my bio Your views & clicks made sure HFK was known & born. I thank you

Publication from Hannibal For King? (@ hannibalforking1) May 18, 2015 at 3:30 PDT

He inspired millions of people around the world to practice calisthenics and still continues to amaze with his amazing physical form.

Publication from Hannibal For King? (@ hannibalforking1) Aug 2, 2017 at 7:42 am PDT

Hannibal for King trains 2-3 times every day, seven days a week. He loves circuit training and prefers short sets. For example, he pulls up no more than 10 times per set, so that each repetition is controlled and technically correct.

In his for BaristiWorkout, Hannibal said that he achieved impressive physical shape in just a year and a half, but it was a time completely devoted to training. He gave up everything that could interfere with his exercise and trained every day.

Of course, not everyone will be able to find so much time for horizontal bars, but this is not necessary. If your training is constant, you will work hard and give all the best every time, progress will not take long.

Who is this workout for?

A workout is right for you if:

• You want to better manage your body, lose weight, gain weight, and develop flexibility.
• You are a beginner, you want a simple and effective program and do not burn with the desire to go through hundreds of options on the Internet.
• You can do pull-ups, push-ups, and bar dips at least five times. If not, check out the lead-in exercises in this article.
• You do not plan to spend money on sports: buying season tickets, equipment, sports items.

This program is as simple as everything ingenious. It helps to pump all the muscles of the upper body: biceps, back, chest, triceps, trapezium, core muscles, as well as the front of the thigh. A great option to start your journey in the world of calisthenics.

What exercises to do

The exercises are divided according to the degree of difficulty: for beginner, intermediate and advanced levels.

Pull-ups

This exercise works your biceps, back, shoulders, and forearms. Hannibal is more often pulled up with narrow forward and reverse grips. A narrow straight line works well on the forearms, a narrow back one - biceps.

Perform pull-ups without jerking or swinging, movements should be slow and controlled.

• Beginner Level: 1-3 sets of 5-10 reps.
• Intermediate: 5 sets of 10 reps.
• Advanced: 6-10 sets of 10 reps.

Dips on the uneven bars

A basic horizontal bar exercise that works your triceps, pecs, shoulders, and upper trapezium. Get down to the parallel of your shoulders with the floor, you can bend your legs at the knees, and tilt your chest forward.

If you can do push-ups on the uneven bars without any problems, try to fall below the parallel of your shoulders with the floor, but be careful. When the ligaments and muscles of the shoulders are not ready for such a load, it is easy to get injured.

• Entry Level: 1-3 sets of 10 reps.
• Medium: 5 sets of 15 reps.
• Advanced: 6-10 sets of 20 reps.

Diamond push ups

Place your hands close, connect your thumbs and forefingers, and bring your shoulders forward so that your hands are at or below chest level. Push up until your arms and chest touch.

• Beginner Level: 1-3 sets of 5-10 reps.
• Medium: 5 sets of 20 reps.
• Advanced: 6-10 sets of 25 reps.

Reverse push-ups

Stand with your back to a bench or other platform, place your hands close to each other on it. Do reverse push-ups until your shoulders are parallel to the floor. Don't sit on the floor between reps.

You can do push-ups quickly, explosively, or smoothly and slowly. But in any case, the movements must be under control: no jerks, falls or rest at the bottom.

• Beginner Level: 1-3 sets of 5-10 reps.
• Medium: 5 sets of 20 reps.
• Advanced: 6-10 sets of 25 reps.

Squats

Push-ups and pull-ups pump our upper body, but do not engage the muscles of the hips and buttocks. Therefore, in order to achieve a harmoniously developed body, squats should not be skipped in any workout.

Place your legs together and squat with your back straight until your hips are parallel to the floor. These squats work well on the quads, the large muscles on the front of the thigh.

• Entry Level: 1-3 sets of 20 reps.
• Medium: 5 sets of 20 reps.
• Advanced: 6-10 sets of 20 reps.

You can do these basic exercises in sets or in a circuit training format. For beginners, sets and repetitions are better suited: this way you will not overwork your muscles and will be able to follow the correct technique. If you want to build endurance and get more load, do the exercises in circles.

How to compose a circuit workout

Circuit training consists of the basic exercises described above (except for squats):

• 10 pull-ups;
• 10 dips on the uneven bars;
• 20 diamond push-ups;
• 20 reverse push-ups.

Rest 30-45 seconds between exercises, 1 minute between circles. Complete as many laps as you can. Hannibal usually makes five.

Despite the fact that squats were not included in the circuit training, do them anyway at the end of the session. Remember balance!

You can do this workout every other day or every day. If you have time left after it, do a few.