CARDIOSTHENICS: Calisthenics and Cardio Hybrid Workout Plan (Train like a Minimalist - Month #2)
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- Опубликовано: 23 окт 2020
- Cardiosthenics - How to Combine Calisthenics & Cardio into one Workout
Both strength and cardiovascular training have their own physical and mental health benefits. What if though… you could combine these two different ways of training into one workout?
One workout that has the potential to maximize the positive effect exercise can have on both mind and body without using any equipment at all?
What if there was a way to make cardio fun again? Even for those who despise it!
What if you could somehow merge Calisthenics and Cardio? No, I'm not talking about circuits... We've already covered that.
Watch out today's video to find out the answer!
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Recommended Equipment
- Gymnastic ◎◎ Rings: www.bodyweightmuscle.com/reco...
Favorite Jump-rope: www.bodyweightmuscle.com/cros...
Running belt: amzn.to/35vxCh6
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OTHER BOOKS BY ME (Beginner and Intermediate):
- Bodyweight Muscle: How to Gain Mass without lifting weights
- All you Need is Pull-up Bar (My Story):
- How to sculpt a Greek God Marble Chest with Push-ups
- How to Carve a Gymnast's Ripped Back with Pull-Ups:
- Easy Weight-Loss: Lose weight with 30 easy tips
Find them all here: www.bodyweightmuscle.com/free-...
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ADVANCED HOME-WORKOUT PLAN:
Superhero Bodyweight-Workout: www.superherobodyweightworkout...
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Disclaimer:
All information in this RUclips channel is presented with good intentions. You must always consult your physician prior to starting any exercise/diet program, especially if you have any medical condition or injury that contraindicates physical activity. All forms of exercise pose some inherent risks. You must take full responsibility for your safety and know your limits. Before practicing the exercises in this book, make sure that any kind of equipment or surface you train on is well maintained. Do not take risks beyond your level of experience, aptitude, training and fitness. If you experience any acute or chronic pain, consult a physician. This publication is intended for informational use only and I will not assume any liability or be held responsible for any form of injury by the utilisation of this information. 
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Back in the 1970s it was briefly common in the U.S. to build fitness trails (also called aerobic trails) in parks and natural areas.
A short trail (1.5 miles or so) would be outfitted with with 5 or 6 stations spaced along the way with equipment to do some bodyweight exercise at each station-typically bars at various heights so one station would have a few for pull-ups, another would have a few for inverted rows, another pairs of bars for dips, etc. Signs would suggest specific exercises for each station. You could walk or run the trail, pausing at each station to do the suggested exercise (or a different one).
Three laps would get you pretty much the workout you're suggesting (except for mixing the different calisthenics instead of focusing on one and then the other).
I haven't seen a new fitness trail in a long time, and I think most of the old ones gradually deteriorated over the last 40 years or so.
There's a wikipedia page on fitness trails, with examples from several countries, but I don't see a listing for Greece.
The beginning of this video felt somewhat nostalgic haha. It would be interesting to see a video in which you talk about how your mindset and workout style has changed over the years, maybe as a 50k suscribers or something special. Stay strong Anthony 💪🏻
Hi Kevin, sounds like an interesting topic, thanks for the idea!
Although this workout plan is straight forward, it is something completely new (I haven’t seen anything similar elsewhere) so I want to make sure everybody understands how to perform it correctly. Let me know if you have other questions!
WORKOUT STRUCTURE:
A Cardiosthenics workout consists of three exercises:
a) a lower-body cardio activity such as jogging or jumping rope
b) a strength upper-body push exercise (such as my favorite for this workout - push-ups)
c) A strength upper body pull exercise (my top choice here being pull-ups)
HOW TO PERFORM THE WORKOUT
1. Start the workout with two minutes of cardio.
2. Next, switch to a set of push-ups. In total do seven of these sets (the first two sets are warm-up sets so go easy on both the cardio and the push-ups).
3. Once you’re done with your cardio & push-up sets, switch immediately to pull-ups. Do in total 5 sets of these sets.
OTHER DETAILS
- You want to run at an intensity that is not higher than 70% of your max heart-rate (ideally zone 2).
- You want to find a number of reps for both of your push-up and pull up sets that is consistent but also brings you close to momentary muscle failure (as many reps as you can do while keeping your form close to perfect) especially during the last two rounds of each exercise.
- This workout amounts to a total of thirty minutes (17,5’ for your cardio and push-ups & 12,5 for your cardio and pull-ups). If you want to get more cardio in, feel free to continuous running/skipping rope after you’re done with your Cardiosthenic sets.
OTHER STUFF USED & MENTIONED IN THE VIDEO
- My favorite Jump-rope: www.bodyweightmuscle.com/crossrope
- Recommended Gymnastic ◎◎ Rings: www.bodyweightmuscle.com/recommended-gymnastic-rings/
- Recommended low budget fitness tracker Xiaomi Mi band 4: amzn.to/2ZhsYAV
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- Complete 2-month workout plan
- Facebook support group
- Extra Workout video-guides
- Bonus Nutritional guide (manual #2)
- Bonus Mindset guide manual (manual #3)
CIRCUIT TIMERS I USE FOR THIS WORKOUT (FREE):
--> Android: play.google.com/store/apps/details?id=cc.dreamspark.intervaltimer&hl=en
--> IPHONE: apps.apple.com/us/app/interval-timer-hiit-workouts/id406473568
CHEAP WORKOUT GLOVES I LIKE TO USE FOR SUCH KINDS OF WORKOUS
- Recommended gloves: amzn.to/2F5NkG0
finally the video!
Thanks for sharing this for FREE again!!!
YOU ARE AWESOME!!!
BLESS YOU BROTHER!
@@marcelloantoniodreier4795 Hi Marcello, let me know what you think when you try it!
)
So you do cardio between each indivudual set of pushup/pull ups?
@@BodyweightMuscle Will this affect hypertrophy?
I tried it this morning and it felt good. A good new workout, thanks !
Bro you’re doing a wonderful job keep up the good work
This is a holy grail of fitness! THANKS!!
I like this Anthony, I'm going to do it.
Beautiful view loving it.
Love it! Thanks 👍
Hey, really cool idea to make a chanell specifically for the combination between cardio and calisthenics. After a strict program this year, i am going to visit your chanell much more often. Keep it up! :D
Excellent video Anthony! My workout is something is similar to the one you posted, except I throw in a ab exercise also, thank you again for another great video.
Hi Dean!
Hey! I really like your video, not only is it a fresh perspective but it's shot and edited really well. I've been mixing bodyweight exercises with jump rope but as I'm a beginner to fitness consistently I break it up throughout the day/in the span of a couple of hours instead of doing a full on HIIT session. I usually do jump rope for 10-25 mins, walk to the park for dead hangs (cant do pulls up yet /need to improve grip strength) then when I come home I do squats, knee push ups, planks and side planks.
I try to throw in more movements / exercises but I reasonate more with doing the exercises you like consistently
Hi Annabelle, keep it up 👌🏻
hey bro, thanks for starting this channel. I too had an accident 5 years ago and I am completely out of shape, I am a student too soooo.. it sucks being this way. I looked up to people like me (below-knee amputees) who I can look up for the right workout. I am getting a new prosthetic in a week and I will be able to run now so I thought that I can manage daily running and rope jump after my college and found your channel luckily. thanks a lot.
Hello Ashwin brother, that's cool to hear! Let me know if you need any tips!
Great advice !! I´m a 49 year old woman who used to practice lots of yoga. Due to a knee injury, I had to pause. I´ve taken a new liking to Calisthenics which I train with a 8.5 kg weighted west. My concerns are osteoporosis and other injuries at this age .I want to be fit not skinny. I also row in my non Calisthenics days. Walking again gave me that unbearable knee pain. Rowing seems to work really well with my weak knee.
You are an inspiration to all.
Hi Faz, regarding your knees, I recommend you check this guy here: ruclips.net/user/TheKneesovertoesguy
Bro I salute your grit and grind mindset. You truly inspire me! Thank you for this valuable knowledge and information
Hi Osiris, keep on training brother!
everyday is a workout day
always keep going
I was akready doing cardiosthenics...just didn't know what to call it...so thanks for this cool name. Very interesting aproach...i will include this training in my daily workouts. Thanks for sharing information and good luck my friend.
Keep it up brother 💪🏼
Hi Anthony,
Thank you for another informative video, nicely put together and interesting to watch, very professional.
You mentioned a couple of videos ago your writing a new book, would I be correct in thinking it’s going to be about minimalistic training (Just a Thought !)
When are you planning on releasing it,
Regards,
Stephen
Great video Anthony ! What about squats and lunges ? Would you do it the same way ? Cheers Dave
God bless you man!
You too! 🙏🏻💪🏻
Saludos from México City. Good videos!
💪thank you brother! Salud!
Everything in one workout your the man Anthony! But one piece of advice copyright the name cardiosthenics its the first time i heard it. Brother this is going to help alot of people me for instance i gained alot of weight since my accident this is going to become my main workout. Excellent job my friend
Thank you MC! I appreciate the advice and kind words
Beasts!!
respect
Can you make a video with your preferred exercices tools. Rope, Rings, band, so that we can pack all into a backpack and go to exercices with out car in a park o other place. thank you
One last question. I train very similar to you. Whole body 4-5 times a week. Mainly push ups, pull ups, air squats, dips and rows. Plus jump rope, lots of walking and I cycle too. My only concern is whether I should be adding in a hinge, ie: deadlift / kettlebell swing. Have you ever considered this either?
I have done workouts like this before. I think its a really great way to workout. I want to do cardio, but I dont like running or jumping for a long time. This to me is much more fun. The only downside when running, is that I dont feel comfortable leaving my training attributes (like rings) at the training spot.
Hi Jay, yes that makes sense in big cities. But you can do this workout without any equipment at all!
@@BodyweightMuscle thats true!
big like and a new subscriber! ✅✌🏼
Hello Amy and welcome! Glad you liked the vid 💪
What do you think about strating the workout with pulling exercise? Would that make any diference or would it be the same? Eg. first do five rounds of pull ups and jogging and then seven rounds of push ups and jogging?
تبارك عليك الله
Great vid as always my man. Love the simplicity. What frequency are you recommending for this?
Hi HIB, currently I do this once a week. You could though do it twice a week easily and alter it with sprints as well
@@BodyweightMuscle Will this stunt hypertrophy?
Hi sir. I love your content. This is really a game changer, used to lift heavy weights and traditional body building stereotype workouts, but your videos helped me change my regimen and so far im enjoying every second of it.. Best part is... No equipment needed, perfect for a guy who has no space for this. I love it. Is it okay to do this everyday?
Hello Darrell! Nice to hear from you and I'm glad my content has been helpful to you! You could do this every day but I'd ideally alternate it with other workouts in order to keep it interesting, check out the rest of the workouts here in case you haven't seen them yet: ruclips.net/p/PL4MP4kSHukcFqCecbgZIsFwtT7Y_32UYR
@@BodyweightMuscle Thanks Anthony. I really loved this workout. Simple and can really give me a hard beating.
Definitely will try. I still love your classical strength trainings and do them for more than a year now (added a bit of gymnastics as well), but I really want to add cardio on my routine. I think this will be a great way to do that.
Do you have any mobility training?
Cheers.
Hello Daniel, I include my mobility training in my warm up, I've made a video about it here: ruclips.net/video/BfCPy949OvI/видео.html&
Πολύ καλό Αντώνη!
Ποια η γνώμη σου για το αερόβιο κομμάτι να είναι με jumping jacks η imaginary σχοινακι? Μένω σε χώρα που βρέχει συχνά και θα το προσπαθήσω ιndoor. Αν κρατάμε τους παλμούς σε ζώνη 2 θεωρητικά θα δουλέψει?
Επίσης κάνει για 2-3 φορές την εβδομάδα αυτό το workout!?
(Πολλές ερωτήσεις ξέρω)
Ευχαριστώ!
Hey Anthony great video! Have you put a pause on progressive calisthenics (one arm pushups, handstands etc)?
Hello Sean, yes, currently I'm taking a bit of a break from those exercises, but I'll be re-introducing them again soon
A great workout as always anthony!👌
Lets say i did a long workout break. How many rounds would you suggest as a good starting point?
Hi! I recommend starting with three and three (three pull and three push rounds)
Cool stuff...jumprope instead of running is much harder, I think...at least if you do not sprint....a minute might be enough if you do 13 sets in sum...
yup, jumping rope needs some experience for one to jump for 2 minutes at 70%
Also, have you done this workout ONLY for a consistent period of time? If yes how did it affect your physique / general well being?
Hello HIB, this is part of my Minimalist workout plan that I'll be following this year. Currently I do it once a week. I've been experimenting with different variations of it the last months but this one seems to work best 💪
This workout is great but seriously hard!
Yup, it's important to start with a very low intensity!
Song name please😊
👌🏻👍
muscle endurence
Is it true that cardio and strength training should be kept separate as they could interfere with each other ?
Hi TL, not really, it all depends on how you structure everything, volume and intensity. That's why this workout works so great.
Hey Brother, which model crossrope are you using? I see they have different options.
I use the half pound rope, but I'm thinking of giving the 1lb rope a try next month !
@@BodyweightMuscle
Thanks!!!
And as far as your favorite books. Which ones do you gift the most? And, do you prefer Tiny Habits over Atomic Habits?
How often should I perform this workout in the week?
Hi! It depends on what other workouts you do. If it's the only cardio/strength plan, you can do it easily up to 3 or 4 (more advanced level) times!
Great video. If I mix cardio and calisthenics, is 90 minutes 4 times a week too much? Im sat down all day in work you see. Thx
if you're healthy and you feel good, it's fine :)
@@BodyweightMuscle nope and nope 🤣
@@number1Don haha, so how much calisthenics and how much calisthenics are you doing actually
can we build muscle by cardiostenics
Of course, it's all about training volume. As long as you get your sets in, you're good 💪
I hope you didnt lost your leg because running or from workouts?sorry i ask you .
Hi CC, of course not, it was a motorcycle accident!
Hello
Ahoy!
It's all simple but there a thing called dissoplin diet all training has to have the right diet or its all shit
yup, that's true! It doesn't matter how well you maintain your engine if you put crappy fuel in it!
Not new. Karl Gotch calls this roadwork.
Hi ON, I've looked online for Karl Gotch's roadwork, but I can't find anything. Could you please send me anything related? I'd love to study other people's take on this approach!