Hardcore Calisthenics Fitness with Antoniette Pacheco and Frank Medrano

Written by Dennis on . Posted in Fitness, Workouts

Metroflex in Long Beach, California is probably the sickest training facility in the world! Real training! Nothing else!

I had the pleasure to train there with Antoniette Pacheco and Frank Medrano, and obviously this HAD to be filmed and I uploaded the finished video to the Baristi-Workout Youtube Channel!

There is a Interview with Frank Medrano which will be released soon, so stay tuned.

Check them out on Instagram: @siren0616 and @frank_medrano! Also, make sure to visit Frank Medrano’s Youtube Channel, where you will find more of his amazing skills!

But before, enjoy our video “Hardcore Calisthenics Fitness

Back lever Tutorial Lesson 1!

Written by Dennis on . Posted in Fitness, Workouts

Since I’ve gotten so many questions about advanced calisthenics moves, especially the back lever, I created a tutorial to get you through all the steps to master this move. You can find it under the #leverfever hashtag on Instagram.

The back lever is performed by lowering from an inverted hang until your body is parallel to the ground! It builds total body strength, plus it just looks cool ;)!

If you see this move the first time, it might seem quite impossible to ever be able to do this, but there are simple steps to build up the necessary strength, and I’ll show you every step!

Lesson 1: Skinning the cat!

The first step to learning the back lever is “Skinning the cat” aka German Hang! Some pretty weird names for a simple trick pretty much every kid does when playing on the monkey bars.

How to do it: Hang from the bar and raise your legs with the knees bent. Try to rotate your body completely keeping your knees to your chest so that your feet don’t hit the bar.

Once you rotated try to extend your body almost trying to reach the floor with your feet. Don’t overstretch at the first attempts, slowly work your way into this position. In the picture I’m not fully extended, as this is a position easily attainable after a few tries.

If you feel comfortable, try to extend further. The deeper you go the more you will stretch your shoulders.

When you got the grasp of this move, just hanging there will provide a great stretch in your upper body! Hold the position briefly, then reverse the movement until you’re back in the starting position.

Even though this really is a kids move, many people fail at the first attempts because growing up they stopped playing and now lack the proper core strength relative to their body weight.

If you can easily get in and out of this position in a controlled way for at least 3 times you’re ready for lesson 2!

Dip Ladder Routine

Written by Dennis on . Posted in Fitness, Workouts

Hey everyone!

This is a great dip ladder routine that you can try during your next workout! You will train all of your pushing muscles, mainly chest, triceps, shoulders, and also exercise your core!

How to perform the dip ladder routine:

  • 5 seconds hold in the top position
  • 5 seconds hold in the bottom position
  • 2 dips
  • repeat the 5 second holds, then 4 dips
  • repeat the same pattern increasing by 2 reps every round, going up to 10 and then back down to 2. The goal is to finish the whole ladder without break-ups. If you have to take a break, don’t worry, try to go longer when you try again!


For beginners: you can perform the same routine with bench dips instead of parallel bar dips.

If you have any questions, please let me know!