Coach Mario C

Street Workout Chicago Park Locations

by Mario Castrejon on May 28, 2015

Coach Mario C

I love Street Workout / Calisthenics and I run a group called “Street Workout Chicago

We meet every Saturday morning 8:00am at Harrison Park and everyone is welcome to join us.

Click here for more information and make sure to “like” our Facebook page.

I know that finding Street Workout barz in Chicago can be kind of hard sometimes, this is why I decided to put together this list for you guys.

These are the parks that I have personally visited and my friend told me about 2 other locations that I’ll be adding to this list as soon as I go visit them.

Also if you know of more Street Workout barz, please let me know and I’ll add them to this list.

Here’s the list and enjoy…

Harrison Park

1824 South Wood Street, Chicago, IL 60608

Features: 3 pull-up barz and 2 sets of dip barz

Street Workout Chicago

Palmisano Park

2700 S Halsted St, Chicago, IL 60608

Features: 2 pull-up barz, 1 station that includes dip barz, push-up barz, and pull-up barz,  and 1 incline bench to do abs exercises.

Note: This is next to a really nice hill where you can do some great exercises while getting a beautiful view of the city of Chicago Skyline

Palmisano Park

Joseph Brennemann Elementary School

4251 N Clarendon Ave, Chicago, IL 60613

Features: Pull-up barz,  dip barz, monkey barz, flat bench, and many more things. This is by far the most beautiful and complete Street Workout / Calisthenics park I have ever found in Chicago.

 

Brennemann Elementary School

Lake Shore Park

808 N Lake Shore Dr, Chicago, IL 60611

Features: 3 Pull-up barz and 2 dip barz

Lake Shore Park

 

Chopin School

2450 W Rice St, Chicago, IL 60622

Features: 2 Pull-up barz, 2 push-up barz, and 1 flat bench

Chopin School

Roosevelt Park

62 W Roosevelt Rd, Chicago, IL 60605

Features: 3 pull-up barz, 1 set of dip barz

Roosevelt Park

Diversey Pkway and N Lake Shore Dr

248 W Diversey Pkwy, Chicago, IL 60657

Features: Many different kind of barz stations along the running pathway.

Note: Parking is kind of hard so you are better off taking public transportation.

Diversey Pkway

If you love Street Workout / Calisthenics and would like to join our team, just let me know and I’ll be happy to have you join us.

I hope to see YOU at the barz soon so we can do some SETS and REPS together!

Your Friend,
Coach Mario C

 

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P90X3 Calendar & Worksheets

by Mario Castrejon on January 2, 2014

P90X3GET RIPPED IN 30 MINUTES A DAY.
Feel like there isn’t enough time in your jam-packed schedule to work out? Welcome to P90X3’s Muscle Acceleration system—your ultimate excuse-buster. Trainer Tony Horton took everything he learned from P90X® and P90X2®, coupled it with new science that shows intense 30-minute workouts can get you in better shape faster, and slammed it all into overdrive. The result? Short, targeted, intense workouts that take just 30 minutes—but leave you looking like you’ve been tearing it up in the gym all day, every day.

Your P90X3 program includes:

16 EXTREME 30-MINUTE WORKOUTS

Resistance Workouts:

  • Total Synergistics. A full-body resistance workout that triggers fast, powerful changes to your body’s composition.
  • The Challenge. Strengthen your entire upper body by stacking push-ups and pull-ups in ways you’ve probably never seen.
  • Incinerator. Bring It ’til there’s nothing left to bring. A full burnout session that pushes you past your limits.
  • Eccentric Upper. Time under tension is the key to creating lean-muscle growth fast. This upper-body blast will have you begging for mercy.
  • Eccentric Lower. You’ll be slowing down the eccentric (or negative) half of each movement to carve a ripped lower body—faster.
  • The Warrior. When you need a one-size-fits-all workout that can be done anytime, anywhere, this is your drill.

Power Workouts:

  • Agility X. This fusion of aerobic and anaerobic energy improves your precision, flexibility, balance, and strength.
  • Triometrics. Increase your speed and power in a fraction of the time with this explosive next-generation plyo workout.
  • Decelerator. Balance your ability to go up strong and come down safe with multi-angle deceleration training.

Cardio Workouts:

  • CVX. Now resistance is combined with intervals to give you that full-body burn and power up your core.
  • MMX. Burn fat by taxing your strength, endurance, and flexibility with this martial arts–based cardio workout.
  • Accelerator. Increase your cardiovascular and muscular efficiency, resulting in more bang for your fat-burning buck.

Core, Flexibility & Balance Workouts:

  • X3 Yoga. A flow-style practice that improves your musculoskeletal flexibility, balance, stamina, and core strength.
  • Pilates X. Power your core, gain muscle elasticity, and stabilize your joints, as Pilates fundamentals meet modern science.
  • Isometrix. Isometric contraction combined with instability—this workout gives you an unshakable platform to work from.
  • Dynamix. Increase your range of motion, flexibility, and stabilization to help maximize the results you get from every routine.

Plus, 5 Free Gifts:

  • Fitness Guide. Your step-by-step guide to getting the most out of Tony’s accelerated extreme fitness program.
  • Nutrition Guide. A simplified approach to healthy eating designed to get you ripped—and help you stay that way.
  • P90X3 Workout Calendar. Tony gives you each day’s workout, so all you have to do is get in—and crush it.
  • “How to Accelerate” DVD. This easy-to-follow P90X3 intro shows you how to achieve your best results in the fastest time.
  • 24/7 Online Support. Stay motivated with exclusive ’round-the-clock access to fitness experts and peer support.

And a FREE Bonus Workout:

  • On One Leg. It’s an entire workout on only one leg! Just when you thought you had seen it all from the Master of Muscle Confusion™, he comes at you hard with a little twist. A $19.95 value—FREE when you order P90X3 through your Coach or Team Beachbody®.

INVESTMENT: $119.85 | MORE INFO | ORDER NOW

90-Day Money-Back Guarantee:
Tony’s so sure you’ll get ripped in 30 minutes a day with P90X3, he’s giving you a 90-day money-back guarantee. If you’re not completely satisfied for any reason, simply call Customer Service for a Return Authorization number, and return it within 90 days, and he’ll give you a full refund of the purchase price, less shipping and handling, no questions asked.

P90X3 Calendars Comparison Chart

Download your workout calendar here:

P90X3 Classic Calendar

P90X3 Lean Calendar

P90X3 Mass Calendar

P90X3 Doubles Calendar

Download your worksheets here:

P90X3 Worksheets

Download your P90X3 Calendars Comparison Chart here:

P90X3 Calendars Comparison Chart

Make sure to contact me if you have any questions, and let me know how I can be of service to you!

Your Friend and Coach,
Mario C

PS.  Feel free to grab your free copy of my “7 Day Fitness & Nutrition Guide” here: http://coachmarioc.com/

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Push Yourself UP!

by Mario Castrejon on October 30, 2013

The push-up is one of the best exercises that you can do. They have so many great benefits, and they work so many muscles at the same time. There are a ton of different variations of the push-up you can do. You will never get bored with this exercise and you can always keep progressing to become better.

Push-ups can be performed anywhere you want so it makes it easier to stay consistent at doing them. You can do them in your house, at the gym, at the park, etc, etc. Also you don’t need any equipment and the floor is always free. So all excuses are eliminated with the this exercise.

Different methods of training:

  1. Endurance strength: performing push-ups for max reps and with no external weight added.
  2. Explosive strength: performing clapping push-ups or any other kind of plyometric push-ups
  3. Maximum strength: performing push-ups with no external weight added. You can add a weighted vest, put any kind of heavy object on your back, or have someone push you down while you try to push yourself up.

If you want to keep getting stronger, then you need to keep progressing. Once you can do a solid number of repetitions with good form, then it’s time to progress to a more difficult variation. There are a ton of different variations to keep you progressing for the rest of your life and that what makes the push-up one of the best exercises. Here are some classic variations that you can do:

  1. Standard
  2. Wide
  3. Military
  4. Incline
  5. Diamond
  6. Dive Bomber
  7. Pike
  8. One Arm Balance
  9. Prison Cell
  10. Slow Motion
  11. Tiger
  12. Clapping
  13. One arm
  14. Handstand push-up

Muscles worked while doing push-ups:

What if I can’t do push-ups?

Push-ups take a lot of hard to be able to do them, but they are totally worth it. Keep working hard and with time you will be able to do them.

Here are some variations you can start with in order to help you perform a standard push-up. The idea behind these variations is to slowly lower the angle of the exercise until you become strong to be able to perform standard push-ups.

Variations to help you perform your first push-up: 

  1. Wall push ups
  2. High angle push-ups
  3. Low angle push-ups
  4. Knee push-ups

If you follow these 4 variations, with time, hard work, and consistency you will be able to perform your first push-up.

6 Week push-ups program

The ultimate goal of this program is designed to help you perform 100 push-ups in a row. You can also follow this program if you just want to increase your current push-ups numbers, or to help you perform your first push-up ever.

Rules 1-2 days before starting the program:

  1. Perform an initial test consisting of 1 set of the maximum amount of push-ups you can do
  2. The number of push-ups you did on your initial test will determine your starting level

Rules during the challenge:

  1. Perform all reps with good proper form
  2. Rest 1 to 2 minutes in between sets
  3. Perform the reps on the column in your level depending your test results
  4. Take a weekly progress test
  5. Repeat the whole week in case you can’t complete the listed reps, or simple move 1 level down on the chart
  6. After you complete week 6, wait 2 days to take your final progress test so you can be fresh and do your best

How to determine your starting point?

  • Example 1: You completed 3 reps in your initial test, so you will start on week 1 level 1
  • Example 2: You completed 15 reps in your initial test, so you will start on week 1 level 3
  • Example 3: You completed 30 reps in your initial test, so you will start on week 3 level 3
  • Example 4: You completed 60 reps in your initial test, so you will start on week 6 level 3

Note: If you can’t do push-ups yet, then follow this program by doing wall push-ups, high angle push-ups, low angle push-ups, or knee push-ups instead. If you follow those variations, at the end of the program you should be able to perform standard push-ups.

100 Push-ups program:

 Make sure to contact me if you have any questions and keep me posted on your progress.

Your Friend & Coach
Mario Castrejon

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Pull Yourself UP!

by Mario Castrejon on September 24, 2013

The pull-up is one of the most iconic and more difficult exercises you can do. Most sports related movies have some actor doing pullups. Every time I watch the Rocky movies it makes me want to go to my pull-up bar and do a set.

I really like pull-ups because they are fun for me to do. They have so many great benefits, and they work so many muscles at the same time.

There are a ton of different variations of the pull-up you can do. You will never get bored with this exercise and you can always keep progressing to become better. You can also add a weighted vest to make them harder.

Some people get the pull-ups and chin-ups confused.

Pull-ups are done with palms facing away from you. They mainly work the lats, but also the middle back and biceps.

Chin-ups are done with the palms facing towards you. They also mainly work the lats but work the forearms, biceps, and middle back.

Muscles worked while doing pull-ups:

Primary muscle: Lats

Secondary muscles: Lower Biceps, Forearm, Biceps, Outer Back, Rear Delts, Rotary Cuff, Rotary Cuff, Middle Back, Rear Neck, Upper Traps, Lower Traps, and Chest

Stabilizer Muscles: Triceps

What if I can’t do pull-ups?

Pull-ups take a lot of hard to be able to do them, but they are totally worth it. Keep working hard and with time you will be able to do them.

Follow these steps:

  1. Dead hang – hang from the pull-up bar and work yourself up to 60 seconds dead hang. Once you can do this, then move on to the next step.
  2. Flex hang – use a chair to get into the top position of the pull-up and work yourself towards holding that position for 30 seconds.
  3. Negatives – use the chair to get on the top position of the pull-up and lower yourself slowly. It should take you from 5-10 seconds to lower yourself down.
  4. Assisted pull-ups – you can the pull-up assistance machine at the gym, a resistance band, or someone can help you get over the bar.
  5. Australian pull-ups – these are also called inverted rows. They are a great exercise to help you get stronger.

If you follow these 5 steps, with time, hard work, and consistency you will be able to perform your first pull-up.

6 Week pull-ups program

This program is designed to help you do 20 pull-ups in a row. I followed this program in the past and I was able to do 24 pull-ups in a row.

Rules:

  1. Test yourself to find out what is your starting point
  2. Perform the described reps in a straight set. If you are struggling with the reps, then choose a lower level or do the week again
  3. Take 60-120 seconds in between sets
  4. Test yourself at the end of week 3 to find out what will be your starting point on week 4

Note: If you can’t do pull-ups yet, then follow this program by doing Australian pull-ups instead. Also add the other recommended steps above and at the end of the program you should be able to perform your first pull-up

Follow the program and good luck!

Make sure to contact me if you have any questions and keep me posted on your progress.

Your Friend & Coach
Mario Castrejon

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14 Day Fitness Challenge

by Mario Castrejon on May 30, 2013

I am very passionate about fitness and nutrition, and I want to help YOU reach your fitness goals. This is why I am inviting you to take part of my 14 day fitness challenge.

Maybe at this point you are stuck and don’t know how to start. Maybe you are already working out, but reached a plateau. Maybe you are already working out, but don’t have any support.

I know that EVERYONE needs help at some point in their fitness journey and that’s why I created this challenge. This is going to be fun and exciting.

Why 14 days? I truly believe that it’s a lot easier to break your fitness journey in smaller blocks. For example…let’s say you want to do a 90 day program. If you look at it as 90 days, it can be pretty intimidating. But once you break down the challenge into smaller 14 day blocks, then it can seem easy to accomplish. Also 14 days is something that you can really stay focused and committed to. Then all you have to do is keep repeating the same formula over and over again till you reach your goals.

The formula for this challenge is the following:

Fitness + Nutrition + Support + Rewards = Success

Fitness – Your workout can consist of anything you want. It can be as simple as a 5 minute walk, or it can be a 60 minute high intensity workout. Just make sure that you can stay committed to the workout program you decide to do. Consistency is the key if you want to see results.

Nutrition – Eat as healthy as possible depending on your current lifestyle. For example…if at this point your nutrition plan consists of fast food and drinking 3 sodas per day, then it’s unrealistic for you to quit all that and start eating 6 healthy meals per day. Don’t set up yourself to failure, instead what I want you to do is just to make small changes that over time will have a HUGE impact in your life. Start by eliminating 1 soda per day and replace it with water. Then on week 2 you can eliminate the 1 more soda and replace that with water. Keep making small changes that will help you reach your goals.  Ideally you want to get to a point where you eat 5-6 healthy meals per day. Click here to see a sample eating schedule that you can follow.

Support – You are going to get daily support and motivation from me, as well as from the rest of the challenge members. You are also going to be supporting other challenge members daily because everyone as a team can accomplish more. The daily support in online through my closed Facebook group called “Health Is Wealth Fitness Group” This is a group dedicated to supporting and helping one another achieve their fitness goals. Make sure that we are already friends on Facebook so I can add you to the group. Click here to go to my profile and send me a friend request.

Rewards – How awesome is it that not only are you getting healthy and in shape, but you also get a reward on top of that? There are 2 kinds of rewards that you can get by participating in this challenge.

1. I will be giving away a 3 day supply of Shakeology to the top 2 point earners.

2. You can get up to $500 a day just by logging in your workout in Beachbody’s Super Gym. You can create a FREE Beachbody account here and it only takes a couple of minutes.

Success – Success is what you can expect if you are willing to commit and put in the hard work. If you want to loose weight, you can expect to loose from 2-3 pounds each 7 days. In 14 days you are looking at about 4-6 pounds! Repeat this over time and soon you are looking at a whole new you! How exciting is that?!

Point system – The point system will work as follows:

  • 5 Points for taking and posting measurements before challenge. (Pictures are optional)
  • 5 Points for taking and posting measurements challenge. (Pictures are optional)

That’s a total of 10 points just for starting and finishing this challenge.

  • 1 point for completing a workout and posting it in our group
  • 1 point for posting a sweaty accountability picture or video
  • 1 point for posting your daily nutrition
  • 1 point for logging your workout into the Super Gym and positing it in our group
  • 1 point for encouraging other members in the group

That’s a total of 5 daily points you can earn.

 Extra points – You will earn 5 extra points for each NEW person you invite to take this challenge. I know that getting in shape is great, but it feels even better to help someone else get in shape. I know that you know at least 1 person that can benefit from taking this 14 day challenge. It can be someone in your family, it can be one of your friend, it can be your co-worker. I know that everyone needs help at one point in their life, so let’s help them reach their fitness goals too!

Tie Breaker – In case there are people with the same point total, then the winners will be decided according to their results.  I will calculate the body fat percentage loss, and muscle gained. The top 2 people with the best combination of body fat loss and muscle gain will win. This is why is so important to take those before and after measurements.

If you are serious & ready to change your life, contact me because I’m ready to help you!

Mario Castrejon
Team Beachbody Coach

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