@@stackingflow Bro, I see great results in my physique especially during my first year due to newbie gains and my body has improved a lot. Secondly, I think that you can gain much more strength and muscle if you are in a calorie surplus. Thirdly, I think he is natural and it's achieveable if you put the work in.
@@Lawlietl5795 This video already gives what you need, don't look for shortcuts and do what is already Infront of you that gives the same benefits. [said with respect]
Been doing stuff like this my whole life.. 56 now and can still do 18 pull ups! This video really inspires me to get more committed to really improve ! Thank you !!
@@dasunra1640 ive always just worked until i finished my pre planned sets (until i added warmups, i never worked out more than 30 mins) if i feel/wanna do more i just do work on my core
I clearly understand why you're blowing up like this. You are the results of your research, dedication and consistency. Keep it up, you're smart and you will go far. I love the format of your work.
From a guy who started calisthenics when I was 18, it has truly been a life-changing experience. Now, at the age of 25, I have achieved a beautifully strong body. Calisthenics has not only transformed my physique but also provided me with the confidence to face difficult times head-on. It has become my escape from life's problems, granting me solace and strength. Additionally, I highly recommend taking a refreshing cold shower 🚿 after exercising. It skyrockets your energy levels and enhances your productivity while studying or working. Embrace this invigorating routine and witness the remarkable difference it makes. I sincerely hope that this message serves as a motivational push for you all to embark on your own life-changing calisthenics journey. Remember to stay strong and never give up on your dreams!
Just saw this video on my recommendations.. I have also watched your progression video. I have always wanted to start working out, try calisthenics but always slacked off. However seeing your video motivated me even more. I will be starting from today! Hopefully one day I can be as strong as you bro! Also this is actually the best begineer guide I have seen so far on youtube! Not only did you recommend exercises but also showed correct form and gave tips. Thank you so much for this video
completely second this, I've been "working out" since around half a month now but finding this video is super helpful with really getting proper form and an actual plan down. Man's earned a follow
Cali gang. I love that more ppl are getting into calisthenics instead of just going to the gym. you get a much natural and fuller muscle aesthetic, as apposed to a larger more concentrated one. Not to mention the added benefits of mobility you gain from training this way. One love 🖤
I'm a stay at home dad and my only real time to work out is when my kid is sleeping. I can't exactly just leave the house to go to the gym and so I've been wanting a pullup bar, basic weight set, and bands. Luckily today was my birthday and my wife told me she's ordering a pullup bar. Been needing a video like this that really broke down the absolute foundations and how to progress the foundations to slowly build up. Thank you and will definitely be referring back to this video frequently. Also the tip about recording yourself makes a lot of sense even though I think it will definitely be embarrassing at first but then the thought of, "Well who's gonna be watching this video? Myself? So what's to be embarrassed about? Progression should be celebrated and seeing where you start from and being embarrassed of past self is growth!"
I am 18yo, 190cm and 60kg (6ft 3"-132lbs). I was rock climbing for 6 years but last 3-4 years almost neglected myself and now I must recover! Starting not from scratch but 25 pushups and 12 perfect form pullups, gonna report my weight and strength progress here
Great video! I usually don't comment on videos, but as an ex-gymnast, a lot of what you showed is what my coach would make us do before doing anything. We set aside 30 minutes for warm-ups and stretching to prevent injuries. Although I've had a hard time getting back into the gym, this has definitely given me the motivation to go to the gym and relearn everything. Thank you.
Starting my journey this 2023 to losing weight and reinventing myself. Really appreciate these vids and it was very super easy to follow. I'm 25 and weigh at least 320, my goal is to at least lose 50lbs in a year. Im gonna leave this comment and come back in a year or update it every now and then. EDIT [09/12/23]: currently broke my foot and just got out of surgery but before this incident. I last weighed myself at 330 a few months after this comment was posted. I am now at 302 slowly melting away the fat. I plan to hit 285 by the end of the year. I had a few slip ups but it really does get better after the first few months. The cravings I once had no longer bother me. I've got a stronger mentality. Life is good so I hope yall having a good one 👍 [12/05/23] UPDATE Currently down to 290, haven't progressed as much as I wanted due to surgery. It's a year long recovery for the kind of injury I sustained but I've been doing upper body exercises along with physical therapy exercises to stay in a somewhat decent shape. I've also gotten pretty good at maintaining a good diet and routine. Hope you guys enjoy this upcoming end of the year and Christmas 🎄😁
F#ck it, im with you. Lets do this. Reply to my comment one year from now. EDIT: [5-12-2023] Went from 124 to 102kgs Overal improvement in health and physique. At the start of my training i could only do 3 average pushups at best, no pullups barely 20 squats. Now i do 30 clean slow pushups. 4 clean pullups, slow squats till i get bored, 10 dips and some other weight lifting. I stopped consuming synthethic sugars and sweets. I sleep better than ever. If a 32 year old cvnt like me can do this, then so can you. I will contianue untill i can do some crazy calisthenics sh!t i always wanted to do. Never give up boys. As far as we know this is the one life we got. Make good use of it. P.S: Also got a Girlfriend for the first time in 7 years. Confidence is Key.
The worst mistake in most of the videos for completely beginners is to give them a choice. Beginner should know what to do exactly. Time for choose will be later
I'd disagree with this because one may be beginning calisthenics but not be new to working out. So strength/abilities vary per individual. Also, I like seeing what the progressions are, not just beginner moves, so I know what I'm aiming for. This video is gold for a beginner.
@@rhondal8887 not just begginer move in the guide for begginer? the only thing what beginner get from this is confusion. More advanced moves can be in different video.
@@piotrpiechota7020what do you mean? He laid down a good warmup and basic exercies for a beginner. He only needs to do the basics from every type of exercise. I dont see the confusion at all
I use Instagram and it pop-ups tons of "do this calisthenics basics/beginners workout" with other different variation of another... There's to much out there that leaves you with analysis paralysis.
02:03 Push-ups are foundational in calisthenics 04:27 Train your upper body with push-ups, dips, pike push-ups, and rows 07:05 Mastering pull-ups takes time and practice 09:22 Train and condition your core using body weight exercises 11:53 Increase difficulty of weight exercises by lengthening the lever or doing one-legged variations 14:00 Simplicity is key to body weight training 15:57 Proper workout frequency, volume, and intensity are crucial for muscle growth and injury prevention.
Legitimately watched this video like 4 times already, keep up the great work. This is a solid, helpful and greatly informative video that I find myself returning to when I have to remind myself about some of these exercises. Looking forward to more content, I'm excited to see where this channel will go. Hope to have a physique like yours one day.
I say this with no sugar coating whatsoever but this is one of the best videos available on YT, top tier advice. Reasons: 1. Comprehensive yet focused on target audience of being a beginner, however also a benefit to experienced individuals. 2. No loud music, no extended intro, straight to the point, simple - effective. 3. Video matches audio - this for me is rare to see, your voiceover matches the movements done on screen, even when you were showing the specific variations of movements as-well as body language, it’s actually incredible how well tuned and in sync it is. 4. No shaming, no judgement, a video for anyone, any experience, any level, an alien could follow this without issue. 5. Wholesome ending and great advice throughout, not to mention context added for benefit’s to other areas not related to callisthenics I’m sure there are more reasons but this content you have put together is an absolute masterpiece and I really appreciate your smart work in posting this.
@natasha_b777 I'd say it is, main thing to keep in mind is that everyone starting out will be at different ability levels regardless of gender. Get started in some form and build upon it to make progress over time, good luck!
@@natasha_b777 I would say so. Even beginner calisthenics is difficult but if you are consistent and take care to keep good form then you will make progress. May invest in a personal trainer to check your form and go from there? Go for it, your older self will thank you. Good luck!
this video couldn't be anymore perfect. It's like revisiting my calisthenics journey and the exercises listed in this vid are literally the best fundamentals you could start with. Def warmup and stretch and if I were to add one more thing I would say do cardio (go on runs 3-4 times a week) if you're a bigger guy like when I started. Calisthenics is so fun once you master the fundamentals have fun yall!!
I tried finding a good video for Calisthenics beginners over the last week and this is hands down the best video I have seen past 7 days. The information is presented very detailed but densely enough to not get confused about it and not too complicated to be scared off just the perfect mix
Something I struggle with is knowing set break time and set count. I trained 10 push ups with 30 second breaks and 7 total sets yesterday and even tho I really couldnt continue after set 7 my muscle didnt really feel tired the next day. Im not sure if my muscles always have to feel tired the next day or if thats an indicator that its not hard enough. Maybe you have a tipp for that
@@Scopiiii Muscle Soreness is not an indicator of muscle growth or a "proper" workout, but I do think that if you can easily do the sets that you've completed, you can increase the reps or begin harder pushup variations.
@@Scopiiii hybrid calesthenics has really detailed but very easy to understand tutorial for pushups, pullups, squats and core training and each scale from easy to hard with many many variations to make it harder and has a very easy to use free workout program :D i do recommend
You’ve really inspired me to start taking callisthenics seriously after spamming push-ups for a year, and recently started trying to gain pull up and dips strength. I really respect you man 👑
Idk if someone already said this but your voice sounds so nice! You could record audiobooks! Also you’re so well spoken, it was really nice to listen to your explanations
Gotta say THIS is the video I’ve been looking for. I’ve been a regular at the gym for about 2 years but have a goal to get more into calisthenics as I work on rock climbing and weight loss, and all the beginner stuff I’ve seen covers the most bare bone basics for people who aren’t familiar with how to build workouts already (typically a “full body routine” that isn’t really full enough for a 5 day routine). I really like the more detailed and in depth coverage of warm-ups, workouts and a guide to routines, it’s good for beginners who are new to calisthenics but familiar with working out.
Just wanted to tell you that a few months back, i couldn't do a single pullup and now i can do 5 in a row with decent form. Thank you for this!!! Now i do EMOM once a week to churn out more reps and hopefully that will help in the long run. Again thank you for the tips! Jazak'Allah
I just have to say your camera work, scripting, editing. . .is super useful and on point. Your movements and examples (both good and bad) clearly shown and edited in time with your narration makes this content top shelf. Thank you for you efforts, you do great work.
00:00 Master the foundations of body weight training for consistent and injury-free progress. 02:03 Push-ups are foundational in calisthenics 04:27 Train your upper body with push-ups, dips, pike push-ups, and rows 07:05 Mastering pull-ups takes time and practice 09:22 Train and condition your core using body weight exercises 11:53 Increase difficulty of weight exercises by lengthening the lever or doing one-legged variations 14:00 Simplicity is key to body weight training 15:57 Proper workout frequency, volume, and intensity are crucial for muscle growth and injury prevention.
Hey, I just wanted to say this video has basically been my bible as I've started calisthenics. I'm only on my fourth week now, but I've been training three days a week and I've really been enjoying it. I'm not planning to move to more advanced skills quite yet as I haven't hit all of your recommended minimum reps, but I will say that I would definitely watch and appreciate any more guides you put out, especially as I progress. Keep doing what you're doing, and thanks so much for this video!
@@psycogirl3623 I am trying to keep the mindset that progress takes consistency over a long time, but I will say I think I have improved slightly. I still think it's too early to see much of a result, but I just did 4 pull-ups in my last workout where at the beginning I could only do 2.
I bought this to replace a very similar item whose foam grips had worn after years of use. ruclips.net/user/postUgkxwyoGHi-cCLV1AqJYj7QeIWKSpdRMYPF1 This one is is even slightly better than the old one I had! (Sorry I don't remember the brand or model.) This bar sits a bit higher in the doorway, giving me more ground clearance for movement, and the foam grips and foam pads that protect the doorway are thicker. It was also very quick and easy to assemble. The only minor gripe I have is that the hand grips in the middle are really tight on the bar, and therefore hard to slide along the bar if you want a wider or narrower grip. You have to be patient and gradually work them into the position you want.
I have been doing calisthenics for 2 years now and i can say this is a perfect tutorial to get started. I wish i saw this when i first started. Well done man!
@@Karim.benzianeoff Try to eat more than usual, and look for good proteins in your food. I aim to get 80-100g of protein a day. Don't forget to get your vitamins and carbs in tho. (fruits, vegetables, rice, potatoes).
Hi bro, I just have a doubt, I am ok with all the things mentioned in the video except for pike pushups, you see I am not very flexible, I can't touch my toes, so any tips on how to improve that and be able to do pike pushups?
The program you provided is a good starting point for a calisthenics routine. However, I have a few suggestions to make it more well-rounded and efficient: Add Warmup Exercises: Instead of generic mobilization and movement exercises, consider incorporating specific warmup exercises that target the muscles you'll be working during the workout. For example, before the push-focused day, you can include arm circles, shoulder dislocations, and wrist rotations. Vary Rep Ranges: While the program mentions a recommended rep range of 6-10 reps for most exercises, it's beneficial to incorporate both higher and lower rep ranges to target different muscle fibers and promote overall strength and muscle development. You can alternate between lower reps (4-6) and higher reps (10-15) in different training sessions. Include Progressions: As you advance in strength and proficiency, it's important to continuously challenge yourself. Consider adding progression exercises to gradually increase the difficulty. For example, for pushups, you can progress from incline pushups to regular pushups, and then to decline or diamond pushups. Incorporate Rest Days: It's essential to allow your body time to recover and adapt to the training stimulus. Consider including rest days between training days or follow a schedule where you have one or two rest days each week. Include Compound Leg Exercises: While the program includes air squats, it would be beneficial to incorporate compound leg exercises that involve more muscles, such as lunges or step-ups, to target the lower body more comprehensively. Here's a modified version of the program, taking these suggestions into account: Day 1: Push Focus Warmup: Specific warmup exercises targeting shoulders, chest, and triceps - 5-10 minutes Strength Ramp-Up: Incline/Knee Pushups: 3 sets of 8-12 reps Pushups: 3 sets of 6-10 reps Dips: 3 sets of 4-8 reps Working Sets: Pike Pushups: 3 sets of 6-10 reps Isolation/Conditioning: Light band work for triceps: 2 sets of 15-20 reps Stretching/Cooldown: Stretching the chest, shoulders, and triceps - 5-10 minutes Day 2: Pull Focus Warmup: Specific warmup exercises targeting back, biceps, and forearms - 5-10 minutes Strength Ramp-Up: Assisted Rows: 3 sets of 8-12 reps Rows/Australian Pullup: 3 sets of 6-10 reps Pullups: 3 sets of 4-8 reps Working Sets: None Isolation/Conditioning: Light band work for biceps: 2 sets of 15-20 reps Stretching/Cooldown: Stretching the back, biceps, and forearms - 5-10 minutes Day 3: Core and Legs Warmup: Specific warmup exercises targeting core, hips, and legs - 5-10 minutes Strength Ramp-Up: Hollow Body/Superman: 3 sets of 8-12 reps Knee Raises: 3 sets of 6-10 reps L-sit: 3 sets of 4-8 seconds Working Sets: Squats or Lunges: 3 sets of 8-12 reps Pistol/Shrimp Squats: 3 sets of 4-8 reps per leg Isolation/Conditioning: Light band work for glutes and hamstrings: 2 sets of 15-20 reps Stretching/Cooldown: Stretching the core, hips, and legs - 5-10 minutes Remember to adjust the sets, reps, and exercises based on your current fitness level and gradually increase the intensity as you progress. Additionally, always listen to your body, and if you experience any pain or discomfort, consult with a fitness professional.
Absolutely new to the world of exercise and I find calisthenics so interesting plus it's fitting if you can only do workouts at home. Tho the problem is that I don't know where to start but this video really helped... And being a slacker don't do me any good so watching this gives me a motivation just to start.
whenever you think "i am gonna exercise tomorrow", do it today. ive experienced this and i usually dont end up doing it tomorrow and it will lead to long chain of days with no exercise.
love you brother. I was so excited to start calesthenics but I didnt know proper steps to start as a beginner . NOW my aim is to make good progress in calesthenics. keep it up....👍👍👍👍👍
Just want to point out how truly important warm up is. When i first started at the age of 14. I just dumbly went to the Calisthenics park and just started doing pull ups, push ups and dips. I didnt really bother with anything else, all i cared about was doing something because i wanted to gain muscles and when i started i could not do a single pull up. After my training i didnt do anything i just went home and contiunued with my classic day. That was a mistake that costed me time because i started to experience back pain and when i visited my doctor she told me that i have over worked my back and that its incredibly stiff and it fucked up my posture so i had to stop. So please just streach and warm up even after your training its important.
It’s always the smaller channels that have the most chill informative genuine work out video explanations (don’t know how to put my thoughts into words leave me alone). He’s great
Hey, i've never really worked out before and I'm thinking of starting since I've been really out of shape. I've seen many videos and a lot of them using equipment, do you recomend getting a dip bar and maybe a resistance belt (I would't get a pull up bar since i'm pretty sure dead hang is all I can do) ?
@@shaffanhaqi6345pull up bar, dip bars and resistance bands are pretty much all you need especially to start. Even if you can’t do a pull up dead hangs are still a great way to stretch and strengthen your back. You can also do pull up negatives to strengthen it even more and be able to do pull ups sooner
@@MrWatso-hn9ck3 day split also (ppl split) so you have a push day, a pull day, and a leg day you can do core exercises on and or all of those days. If you’re just beginning it’s always recommended to work out 3-4 times a week. Make sure to stretch and don’t try to over push yourself since that can lead to injuries. As you progress you can amp up the intensity and/or work out more days a week
Thank you for this amazing video. Im a 420 pound 29 year old father with a 9 year old boy. I will definitely use this to help myself become healthy and help my boy start off on the right foot. Looking forward to more of your videos!
wow your form is an absolute thing of beauty, some real Bruce Lee stuff right there. Also this guide is meticulously incredible, I've seen quite a few beginner guides but this really covers everything so clearly and shows what not to do just as well as what to do, some of the variations here I have never seen before as well, it's honestly just amazing how well put together this is.
welp, this is the perfect video for beginners indeed. So many "beginner" videos don't go into specifics or details, they just talk big pictures stuff and say things like "you should be doing stuff like this" without giving direct information and generally referring to a general group of exercises. Thank you for the specific routes and options for growth you demonstrated.
Brooo This is by far the best introduction video for Calisthenics beginners and everything is explained perfect. Big agree on the last point (never neglet the basics...)
Going to try to get in shape this summer and do this routine for 2 months. I'll update you guys on my strength and rep counts weekly/month. Wish me luck!
I wanted to start calisthenics way early but other videos made it too complicated for my dumbass but u brother u gave me a realistic minimalist and simple program from where to and how to start and I'm excited for ur future videos. We all gonna make it.
I just did my first calisthenics work out routine and I barely made it past 5 reps. Probably going to work on my form for awhile because I was surprised at how weak I am. Thank you for this video I always wanted to start but never knew how. I’ll update on my progress (if I make any lmao).
I’ve heard of calisthenics a few times before but this just popped up on my recommended and this is just insane! It’s so cool how people can even do this!!
Thank you. I train calisthenics but lately I've been feeling like I don't improve and it frustates me. The feeling that I'm not strong enough makes me want to quit and go to bed crying like why the fuck should I still going tho. But that's how it goes, the simple fact of still going makes me stronger, thank you for giving some information about planning the workouts Idk why did I get so emotional w this video, but it really helped me. 💪💪
This is awesome! The most comprehensive calisthenics guide I've ever seen! And the small tips you give along the way are things that are always overlooked! Your progression vid was really cool. I'm glad you followed up with a guide, I'm sure alot of people you've inspired were looking for something like this. Well done!
Great video, I'm a newbie to callisthenics and for the last month I had been winging my exercises but now thnx to ur video, I have better understanding of progression, rest and stretching. Thnx!
Hey man this was an awesome video with equally awesome editing. Your video really motivated me to start up exercising again. I never managed to properly get into it but I hope I can do that now in university. I just wanted to say you're doing great man, both physically and with the video editing and, more importantly, I hope that you're doing great mentally as well. I just wanted to be another guy in the comments sending positivity your way as I'm sure you read these. One day you'll be big and famous and won't be able to read as many comments so I hope this is a nice one that reassures you about yourself and any issues in life. We're gonna make it brother :)
This has legit made me stronger for rock climbing Started with Day 1 Push-Core-Legs Day 2Pull-Core-Legs Push Push ups with full range (shoulder depression to chest touching ground) - 8 reps Dips - 4 reps Pike push ups - 3 reps Core Hollow body - 30s Superman - 30s L-Sit with 1 leg on ground - 30s each Abdominal compression with hands near knees - 10 reps Legs Kneeling Quad presses - 8 reps with leaning as much as I can Sissy squats - 6 reps (can't do them well, its harder to get up without using momentum) Shrimp squats - 6 reps - starting with left leg which is weaker and matching it with right - sometimes using hand assist Did the same for Day 2 but with Low Bar Rows - Assisted for 6 reps using the dining table. This was surprisingly much harder for me than push ups and probably what helped me most with rock climbing. I wanted to start with Low Bar Rows non assist versions but couldn't do them with good form. All this and just taking good protein intake has genuinely made me feel stronger the next day.
Thanks! Do you do only 1 set per exercise? For example, do you do 8 push-ups in total? I'm confused about how many sets and how many types of exercise or group I should pick.
@VarrialeAndrea I used to do 1 set here and 3 exercises per group. If you can 3 sets of each, that's even better. I'm doing alot more biking, climbing and martial arts with dips and pull ups when I can. So, I've stopped working out at home as much but this was very effective in getting me where I am now
This is exactly what I've been looking for. I had a near death experience last year and my weight was sitting at 100 pounds.. Since then I've managed to gain 46 pounds which has prompted me to start getting fit again. I bought some dumbbells; they've really helped me to gain that foundational strength that I need to push forward. Next I bought a barbell so I could start targeting more muscle groups and again, it's been the perfect tool for adding more foundational strength to my body. I was wondering which direction I should take my fitness journey in and thought calisthenics would be perfect. I love the idea of being able to control and condition my body in a way that seems athletic as well as aesthetically pleasing! Needless to say I've saved this for reference when I'm doing my workouts and I'm excited to start sculpting my physique and feeling the extra strength that I lost last year. Massive props to you for explaining everything so well and providing a clear progression route. Absolutely priceless to find someone who's so clear cut in their understanding and explanation of how things work!!!!
I really love this video! You've done such a great job here. I've always been a fan of calisthenics over weight training, personally. I was thinking that the only way this video could be improved is if you had created an example workout routine. One for people who do the low frequency and for those who do the high frequency. This would allow people who don't have a good grasp on how to structure their routines (such as myself) to understand how a good day of exercise should look. Where my curiosity lies is, order of the workouts, how long to rest, do you do a superset and rotate through each exercise before moving on to a second set? These are all things I'm highly interested in and I think many others would be interested in hearing your opinions on how a routine should be structured. Thank you for putting this video out, you've given me inspiration to keep working on my calisthenics workouts!
i'm a young teenager trying to get started all of this in kind of intimidating in my opinion- i can't even do a pushup that's how weak i am.... starting my journey soon will update every month :D
I haven’t seen anyone cover all these movements so precise. I’ve been doing a lot of these progressions that I’ve gathered from lots of other videos but you cover it all. Great video and good job. I can’t wait to get more in depth video on correct form. I’m current practicing the wall assisted hand stand and the ball variation for the front lever!
One of the best technical instructional’s I’ve seen on RUclips. Top-tier narration. What’s more, how damn on-point and inspirational is this that he has me, a hemiplegic, visualizing single-side application. Which is impossible. Kudos to this RUclipsr. If you’re seeing this, and you have FOUR functioning hands and feet..go for it! blessings
Bruh thank you. You showed a the exercises, how everything is supposed to look and feel, a way to program it! I couldn’t ask for anything more from this
This is honestly the most useful tutorial ive found on calisthenics. Was wondering if you'd ever make a nutrition video or anything like that in the future? Would be awesome
Enjoy your young body! i used to do calisthenics a lot until i hit 31 years old, i was able to do handstand push ups. Now my back is so crack i don't even feel like excercising anymore.
You know there are a lot of good videos out there for all subjects including training, but I just had to comment only 10 minutes in that I am truly impressed with how informative your video is. So nice how succinct, free of fluff and concise everything is. Truly the the small tips about shoulder/back form and ease/path of progression are awesome. Kudos to you. Subscribed
This is awesome! As someone who prefers to work out in the comfort of my own home (1, because I don't need a gym membership, and 2, I can work at my absolute own pace), I love these. I've been doing calisthenics for quite a while as I used to do some breakdancing in high school, but you've taught me some workouts that I didn't even know about! I like the leg workouts especially!
I started my journey in november last year and since then ive been training 6 days a week. 3 days upper body, 3 days lower body and it is incredible how fast the progress is, it is so motivating. Now i learned a lot more tricks and exercises from your videos and im absolutely thrilled to test and learn it. Still amazes me it took me 38years to find bodyweight training, i dont need a gym anymore 😁
@@BedoRoxzthere is no visible result at week if u wanna see anything it will take minimum 2 2.5 week but it will be very very very small change maybe a bit fat loss or strength but not visible muscle mass in 2 week
This made everything so accesible for me. Thank you ❤ If I end up getting the body I dream of and people ask where I began, I'm going to point them here
@@solomon1453 Yo i never saw this comment and just noticed now. I have been working out with a push pull legs split for 3 months now and switched to more of a hypertrophy focused goal. Hbu?
@@frivaladote9133 I have been training for about 8-9 months now. Also PPL. Unlocked straddle pl, bl. Still gaining strength in pull. My max rep on pistol squats would probably be 16
This is the most inspiring fitness video I’ve ever seen. I am so glad that RUclips recommended you to me. I have a long long path ahead of me but now I can actually see that. I am jealous of your physique lol, it’s my dream physique.
Idk if you read comments on previous vids, but i just wanted to thank you so much for this. Over the course of 5ish months, I've gone from barely being able to do a pull up to repping L pull ups and pistol squats, and I've just started working on handstands aiming for hspu. You really helped point me in the right direction and i couldn't be more grateful.
This is an amazing video. Definitely makes me want to get into callisthenics and will try and work this into my weekly routine. I would love to see more vids from you on this. Particularly keen to see a gear recommendation/review vid, thank you man!
I've been doing calisthenics for around 2 years and this video is pure gold for a beginner starting calisthenics.
@@Lawlietl5795 watch the damn video
@@Lawlietl5795 watch the damn video
Did you see some results? I think he is on TRT
@@stackingflow Bro, I see great results in my physique especially during my first year due to newbie gains and my body has improved a lot.
Secondly, I think that you can gain much more strength and muscle if you are in a calorie surplus.
Thirdly, I think he is natural and it's achieveable if you put the work in.
@@Lawlietl5795 This video already gives what you need, don't look for shortcuts and do what is already Infront of you that gives the same benefits. [said with respect]
warmup
01:02 shoulder rotations
01:05 elbow rotations
01:09 wrist rotations
01:15 hips side stretch
01:20 cossack squats
01:23 banded shoulder passes
01:30 internal rotations
01:33 external rotations
01:36 external-internal mobilization
01:43 light bicep curls
01:45 light tricep pushdowns
01:53 wrist clocks
01:58 wrist circles
02:11 wrist pushups
02:32 reverse wrist pushups
pushing
horizontal
02:40 push ups (03:04 scapular retraction = chest focused; 03:16 scapular protraction = other small muscles more involved; 03:54 no flared elbows, arms 45 deg from body)
03:24 scapular push ups (target serratus)
04:05 knuckle push ups
04:07 parallette push ups
04:09 pronated push ups
04:11 wide push ups (chest)
04:14 typewriter push ups
04:21 archer push ups
04:27 diamond push ups (more triceps)
04:31 elevated/decline push ups (upper chest)
04:37 explosive push ups
04:45 isometric (paused) push ups
downward
04:52 assisted dips
05:05 negative dips
05:16 dips (05:24 lat activation/shoulders pushed away from ears
upward
05:47 pike push ups
pulling
06:25 low bar rows assisted
06:38 low bar rows
06:44 elevated rows
07:09 dead hang
07:22 dead to active hang rotations
07:29 active hang
07:58 band assisted pull ups
08:06 pull up isometric + slow negative
08:23 pull ups
08:30 chun ups/supinated pull ups
08:46 wide pull ups
08:57 close grip pull ups
09:06 archer pull ups
09:11 scapular pull ups
09:18 assisted reverse elbow plank
09:26 reverse elbow plank
core
09:43 hollow body holds
09:54 superman holds (lower back)
10:03 hanging knee raises (10:41 on dip bar)
10:15 tucked L-sit hold
10:19 one leg raises
10:26 L-sit raises (10:44 on dip bar)
10:35 hanging L-sit (10:50 on dip bar)
10:53 abdominal compressions
legs
11:25 squats
11:34 kneeling quad press (11:45 upright)
11:54 sissy squat
12:01 shrimp squat
12:09 pistol squat
Thanks.
thanks
Thanks bro
Gahd damn 🎉
We need more people like you
Been doing stuff like this my whole life.. 56 now and can still do 18 pull ups!
This video really inspires me to get more committed to really improve ! Thank you !!
Wow you are a beast. Am a lazy fuk. But will push myself before it's too late..
@francoish8572 not being jealous doesn't cost anything
@francoish8572 you can get there too if you channel that hate towards the bar
@@stormysurge9083 LMAO
@@stormysurge9083 Factual! 😆
Bro studies thermodynamics
I mean that’s how you lose or gain weight
Bro 💀
@@artLopez24 😂
Eggonometry😊
@@tabicious53 jealous?
Without a doubt, this is the most informative, on point, unbloated video about calisthenics for beginners I've seen on this platform. Excellent job!
I have been looking everywhere for a video that truly explains calisthenics to the level this man did
How long would a beginner session last for ?
@@dasunra1640 ive always just worked until i finished my pre planned sets (until i added warmups, i never worked out more than 30 mins)
if i feel/wanna do more i just do work on my core
@@sloth4025 do you work all the body parts on same day or splits ?
@@dasunra1640 splits
I must say it’s the best calisthenics beginner video on RUclips , it has got everything from routine to body mechanics with bullet point in the end.
I clearly understand why you're blowing up like this.
You are the results of your research, dedication and consistency.
Keep it up, you're smart and you will go far. I love the format of your work.
asians diff
Got a soothing voice too
@@blackfire_x2964 Ayo?
@@solomon1453 he ain't wrong man
@@rune.theocracy xddd
From a guy who started calisthenics when I was 18, it has truly been a life-changing experience. Now, at the age of 25, I have achieved a beautifully strong body. Calisthenics has not only transformed my physique but also provided me with the confidence to face difficult times head-on. It has become my escape from life's problems, granting me solace and strength.
Additionally, I highly recommend taking a refreshing cold shower 🚿 after exercising. It skyrockets your energy levels and enhances your productivity while studying or working. Embrace this invigorating routine and witness the remarkable difference it makes.
I sincerely hope that this message serves as a motivational push for you all to embark on your own life-changing calisthenics journey. Remember to stay strong and never give up on your dreams!
Thank you
Just saw this video on my recommendations.. I have also watched your progression video. I have always wanted to start working out, try calisthenics but always slacked off. However seeing your video motivated me even more. I will be starting from today! Hopefully one day I can be as strong as you bro! Also this is actually the best begineer guide I have seen so far on youtube! Not only did you recommend exercises but also showed correct form and gave tips. Thank you so much for this video
completely second this, I've been "working out" since around half a month now but finding this video is super helpful with really getting proper form and an actual plan down. Man's earned a follow
Holding you accountable now, let's hear an update after two weeks hopefully💪🏾 and good luck!
Let's get to it
Cali gang. I love that more ppl are getting into calisthenics instead of just going to the gym. you get a much natural and fuller muscle aesthetic, as apposed to a larger more concentrated one. Not to mention the added benefits of mobility you gain from training this way. One love 🖤
Nice pfp
Great content. Just started my calisthenics journey at 55 years. Thank you
✊🏼✊🏼👊🏼 Great brother it helps others as myself know we should always keep training and learning 🙏🏼 Never stop
I'm a stay at home dad and my only real time to work out is when my kid is sleeping. I can't exactly just leave the house to go to the gym and so I've been wanting a pullup bar, basic weight set, and bands. Luckily today was my birthday and my wife told me she's ordering a pullup bar. Been needing a video like this that really broke down the absolute foundations and how to progress the foundations to slowly build up. Thank you and will definitely be referring back to this video frequently. Also the tip about recording yourself makes a lot of sense even though I think it will definitely be embarrassing at first but then the thought of, "Well who's gonna be watching this video? Myself? So what's to be embarrassed about? Progression should be celebrated and seeing where you start from and being embarrassed of past self is growth!"
How is the exercise program going?
I am 18yo, 190cm and 60kg (6ft 3"-132lbs). I was rock climbing for 6 years but last 3-4 years almost neglected myself and now I must recover! Starting not from scratch but 25 pushups and 12 perfect form pullups, gonna report my weight and strength progress here
damn bro 60kg
iam 17 yo, 6 feet and 68 kgs i can do 30 to 49 pushups and 10 to 15 pull ups
but i look a bit skinny
Where you're from bro?
India
@@BharadwajK-nm6zg you're pretty tall for an Indian
Great video! I usually don't comment on videos, but as an ex-gymnast, a lot of what you showed is what my coach would make us do before doing anything. We set aside 30 minutes for warm-ups and stretching to prevent injuries. Although I've had a hard time getting back into the gym, this has definitely given me the motivation to go to the gym and relearn everything. Thank you.
i hope you're doing well in your new gym! good luck bro
💯💯💯
I'd like to hear how it is going now. Did you get back in the gym?
Starting my journey this 2023 to losing weight and reinventing myself. Really appreciate these vids and it was very super easy to follow. I'm 25 and weigh at least 320, my goal is to at least lose 50lbs in a year. Im gonna leave this comment and come back in a year or update it every now and then.
EDIT [09/12/23]: currently broke my foot and just got out of surgery but before this incident. I last weighed myself at 330 a few months after this comment was posted. I am now at 302 slowly melting away the fat. I plan to hit 285 by the end of the year. I had a few slip ups but it really does get better after the first few months. The cravings I once had no longer bother me. I've got a stronger mentality. Life is good so I hope yall having a good one 👍
[12/05/23] UPDATE
Currently down to 290, haven't progressed as much as I wanted due to surgery. It's a year long recovery for the kind of injury I sustained but I've been doing upper body exercises along with physical therapy exercises to stay in a somewhat decent shape. I've also gotten pretty good at maintaining a good diet and routine. Hope you guys enjoy this upcoming end of the year and Christmas 🎄😁
F#ck it, im with you. Lets do this.
Reply to my comment one year from now.
EDIT: [5-12-2023] Went from 124 to 102kgs
Overal improvement in health and physique.
At the start of my training i could only do 3 average pushups at best, no pullups barely 20 squats.
Now i do 30 clean slow pushups. 4 clean pullups, slow squats till i get bored, 10 dips and some other weight lifting.
I stopped consuming synthethic sugars and sweets.
I sleep better than ever.
If a 32 year old cvnt like me can do this, then so can you.
I will contianue untill i can do some crazy calisthenics sh!t i always wanted to do.
Never give up boys. As far as we know this is the one life we got. Make good use of it.
P.S: Also got a Girlfriend for the first time in 7 years.
Confidence is Key.
Always remember to do wrist warmups, your just one wrist injury away from ruining your growth.
Do not ever lose your vission! 🌺💪🏻☯️
I guess I'll leave a comment here for my future self as well. im 290 right now and have a bmi of "obese" i need to put in the work
Im in too, i'll start calisthenics and i'll update in a year from now.
Your manner of speech, tone and respect to the viewers is highly appreciated. Thank you!
The worst mistake in most of the videos for completely beginners is to give them a choice. Beginner should know what to do exactly. Time for choose will be later
I'd disagree with this because one may be beginning calisthenics but not be new to working out. So strength/abilities vary per individual. Also, I like seeing what the progressions are, not just beginner moves, so I know what I'm aiming for. This video is gold for a beginner.
@@rhondal8887 not just begginer move in the guide for begginer? the only thing what beginner get from this is confusion. More advanced moves can be in different video.
@@piotrpiechota7020what do you mean? He laid down a good warmup and basic exercies for a beginner. He only needs to do the basics from every type of exercise. I dont see the confusion at all
I use Instagram and it pop-ups tons of "do this calisthenics basics/beginners workout" with other different variation of another... There's to much out there that leaves you with analysis paralysis.
I disagree. It's good to have variety from the start. If you have choices, just do them all.
02:03 Push-ups are foundational in calisthenics
04:27 Train your upper body with push-ups, dips, pike push-ups, and rows
07:05 Mastering pull-ups takes time and practice
09:22 Train and condition your core using body weight exercises
11:53 Increase difficulty of weight exercises by lengthening the lever or doing one-legged variations
14:00 Simplicity is key to body weight training
15:57 Proper workout frequency, volume, and intensity are crucial for muscle growth and injury prevention.
Legitimately watched this video like 4 times already, keep up the great work. This is a solid, helpful and greatly informative video that I find myself returning to when I have to remind myself about some of these exercises. Looking forward to more content, I'm excited to see where this channel will go. Hope to have a physique like yours one day.
What wwrrrwr5qqtt6r6ww5w
I say this with no sugar coating whatsoever but this is one of the best videos available on YT, top tier advice.
Reasons:
1. Comprehensive yet focused on target audience of being a beginner, however also a benefit to experienced individuals.
2. No loud music, no extended intro, straight to the point, simple - effective.
3. Video matches audio - this for me is rare to see, your voiceover matches the movements done on screen, even when you were showing the specific variations of movements as-well as body language, it’s actually incredible how well tuned and in sync it is.
4. No shaming, no judgement, a video for anyone, any experience, any level, an alien could follow this without issue.
5. Wholesome ending and great advice throughout, not to mention context added for benefit’s to other areas not related to callisthenics
I’m sure there are more reasons but this content you have put together is an absolute masterpiece and I really appreciate your smart work in posting this.
@Lake's Vibes Ty, I write allot as part of my profession, so force of habit lol
As a female, I want to try calisthenics to build strength- is this beginner video suitable for both genders?
@natasha_b777 I'd say it is, main thing to keep in mind is that everyone starting out will be at different ability levels regardless of gender.
Get started in some form and build upon it to make progress over time, good luck!
@@natasha_b777 I would say so. Even beginner calisthenics is difficult but if you are consistent and take care to keep good form then you will make progress. May invest in a personal trainer to check your form and go from there? Go for it, your older self will thank you. Good luck!
Who else is watching this lying down?
Me right now 😂😂😂
I'm gonna start...soon
With my feet up on my desk.
I'm doing the exact same thing 💀
I leave this comment here in case maybe I'll be back next year completely changed
this video couldn't be anymore perfect. It's like revisiting my calisthenics journey and the exercises listed in this vid are literally the best fundamentals you could start with. Def warmup and stretch and if I were to add one more thing I would say do cardio (go on runs 3-4 times a week) if you're a bigger guy like when I started. Calisthenics is so fun once you master the fundamentals have fun yall!!
I tried finding a good video for Calisthenics beginners over the last week and this is hands down the best video I have seen past 7 days. The information is presented very detailed but densely enough to not get confused about it and not too complicated to be scared off just the perfect mix
Something I struggle with is knowing set break time and set count. I trained 10 push ups with 30 second breaks and 7 total sets yesterday and even tho I really couldnt continue after set 7 my muscle didnt really feel tired the next day. Im not sure if my muscles always have to feel tired the next day or if thats an indicator that its not hard enough. Maybe you have a tipp for that
@@Scopiiii Muscle Soreness is not an indicator of muscle growth or a "proper" workout, but I do think that if you can easily do the sets that you've completed, you can increase the reps or begin harder pushup variations.
@@Scopiiii hybrid calesthenics has really detailed but very easy to understand tutorial for pushups, pullups, squats and core training and each scale from easy to hard with many many variations to make it harder and has a very easy to use free workout program :D i do recommend
I have watched many tutorials on how to begin calisthenics, but this is by far the best one
0:11 the only time i felt pain by watching a video
Started calisthenics like 2yrs ago, never seen such an epic video for beginners
Keep it up bro
You’ve really inspired me to start taking callisthenics seriously after spamming push-ups for a year, and recently started trying to gain pull up and dips strength. I really respect you man 👑
Idk if someone already said this but your voice sounds so nice! You could record audiobooks! Also you’re so well spoken, it was really nice to listen to your explanations
OK?? I came looking for this comment! wooooowww! that voice!!!!
It sounds like he's forcing it to be deeper than it actually is.
@@Matias-rn9ff his other video has his real voice.
I had to turn the bass down. lol.
@@Matias-rn9ff LOOL how hasn't anyone realised this yet? It's quite obvious too, coming from a girl.
Gotta say THIS is the video I’ve been looking for. I’ve been a regular at the gym for about 2 years but have a goal to get more into calisthenics as I work on rock climbing and weight loss, and all the beginner stuff I’ve seen covers the most bare bone basics for people who aren’t familiar with how to build workouts already (typically a “full body routine” that isn’t really full enough for a 5 day routine). I really like the more detailed and in depth coverage of warm-ups, workouts and a guide to routines, it’s good for beginners who are new to calisthenics but familiar with working out.
Just wanted to tell you that a few months back, i couldn't do a single pullup and now i can do 5 in a row with decent form. Thank you for this!!! Now i do EMOM once a week to churn out more reps and hopefully that will help in the long run. Again thank you for the tips! Jazak'Allah
I just have to say your camera work, scripting, editing. . .is super useful and on point. Your movements and examples (both good and bad) clearly shown and edited in time with your narration makes this content top shelf. Thank you for you efforts, you do great work.
I'm so glad this video was recommended to me. Clear, concise, well edited, and informative. Please make more content like this!
00:00 Master the foundations of body weight training for consistent and injury-free progress.
02:03 Push-ups are foundational in calisthenics
04:27 Train your upper body with push-ups, dips, pike push-ups, and rows
07:05 Mastering pull-ups takes time and practice
09:22 Train and condition your core using body weight exercises
11:53 Increase difficulty of weight exercises by lengthening the lever or doing one-legged variations
14:00 Simplicity is key to body weight training
15:57 Proper workout frequency, volume, and intensity are crucial for muscle growth and injury prevention.
Hey, I just wanted to say this video has basically been my bible as I've started calisthenics. I'm only on my fourth week now, but I've been training three days a week and I've really been enjoying it. I'm not planning to move to more advanced skills quite yet as I haven't hit all of your recommended minimum reps, but I will say that I would definitely watch and appreciate any more guides you put out, especially as I progress. Keep doing what you're doing, and thanks so much for this video!
Have u started feeling stronger? I want gain strengh for this reason am searching for suitble sport
@@psycogirl3623 I am trying to keep the mindset that progress takes consistency over a long time, but I will say I think I have improved slightly. I still think it's too early to see much of a result, but I just did 4 pull-ups in my last workout where at the beginning I could only do 2.
@@adamgrant6433 thats a 100% increase i just 4 weeks! Great work
Hey Adam, it's been a month. How's your progress going so far?
Yo give us a update
I bought this to replace a very similar item whose foam grips had worn after years of use. ruclips.net/user/postUgkxwyoGHi-cCLV1AqJYj7QeIWKSpdRMYPF1 This one is is even slightly better than the old one I had! (Sorry I don't remember the brand or model.) This bar sits a bit higher in the doorway, giving me more ground clearance for movement, and the foam grips and foam pads that protect the doorway are thicker. It was also very quick and easy to assemble. The only minor gripe I have is that the hand grips in the middle are really tight on the bar, and therefore hard to slide along the bar if you want a wider or narrower grip. You have to be patient and gradually work them into the position you want.
This has got to be the best started calisthenics guide
I have been doing calisthenics for 2 years now and i can say this is a perfect tutorial to get started. I wish i saw this when i first started. Well done man!
what about diet ?
@@Karim.benzianeoff Try to eat more than usual, and look for good proteins in your food. I aim to get 80-100g of protein a day. Don't forget to get your vitamins and carbs in tho. (fruits, vegetables, rice, potatoes).
Hi bro, I just have a doubt, I am ok with all the things mentioned in the video except for pike pushups, you see I am not very flexible, I can't touch my toes, so any tips on how to improve that and be able to do pike pushups?
@@trustyrusty6969 its hamstring flexibility, try to look up some videos on how you can improve that
@@JulianJamesProd. hamstrings?
The program you provided is a good starting point for a calisthenics routine. However, I have a few suggestions to make it more well-rounded and efficient:
Add Warmup Exercises: Instead of generic mobilization and movement exercises, consider incorporating specific warmup exercises that target the muscles you'll be working during the workout. For example, before the push-focused day, you can include arm circles, shoulder dislocations, and wrist rotations.
Vary Rep Ranges: While the program mentions a recommended rep range of 6-10 reps for most exercises, it's beneficial to incorporate both higher and lower rep ranges to target different muscle fibers and promote overall strength and muscle development. You can alternate between lower reps (4-6) and higher reps (10-15) in different training sessions.
Include Progressions: As you advance in strength and proficiency, it's important to continuously challenge yourself. Consider adding progression exercises to gradually increase the difficulty. For example, for pushups, you can progress from incline pushups to regular pushups, and then to decline or diamond pushups.
Incorporate Rest Days: It's essential to allow your body time to recover and adapt to the training stimulus. Consider including rest days between training days or follow a schedule where you have one or two rest days each week.
Include Compound Leg Exercises: While the program includes air squats, it would be beneficial to incorporate compound leg exercises that involve more muscles, such as lunges or step-ups, to target the lower body more comprehensively.
Here's a modified version of the program, taking these suggestions into account:
Day 1: Push Focus
Warmup: Specific warmup exercises targeting shoulders, chest, and triceps - 5-10 minutes
Strength Ramp-Up:
Incline/Knee Pushups: 3 sets of 8-12 reps
Pushups: 3 sets of 6-10 reps
Dips: 3 sets of 4-8 reps
Working Sets:
Pike Pushups: 3 sets of 6-10 reps
Isolation/Conditioning:
Light band work for triceps: 2 sets of 15-20 reps
Stretching/Cooldown: Stretching the chest, shoulders, and triceps - 5-10 minutes
Day 2: Pull Focus
Warmup: Specific warmup exercises targeting back, biceps, and forearms - 5-10 minutes
Strength Ramp-Up:
Assisted Rows: 3 sets of 8-12 reps
Rows/Australian Pullup: 3 sets of 6-10 reps
Pullups: 3 sets of 4-8 reps
Working Sets: None
Isolation/Conditioning:
Light band work for biceps: 2 sets of 15-20 reps
Stretching/Cooldown: Stretching the back, biceps, and forearms - 5-10 minutes
Day 3: Core and Legs
Warmup: Specific warmup exercises targeting core, hips, and legs - 5-10 minutes
Strength Ramp-Up:
Hollow Body/Superman: 3 sets of 8-12 reps
Knee Raises: 3 sets of 6-10 reps
L-sit: 3 sets of 4-8 seconds
Working Sets:
Squats or Lunges: 3 sets of 8-12 reps
Pistol/Shrimp Squats: 3 sets of 4-8 reps per leg
Isolation/Conditioning:
Light band work for glutes and hamstrings: 2 sets of 15-20 reps
Stretching/Cooldown: Stretching the core, hips, and legs - 5-10 minutes
Remember to adjust the sets, reps, and exercises based on your current fitness level and gradually increase the intensity as you progress. Additionally, always listen to your body, and if you experience any pain or discomfort, consult with a fitness professional.
Hey man just wanted to let you know that this cleared up some confusion for me. Thanks and I’ll be taking your points into consideration
Commenting so I can find it later
.
reply for save
Legend👏
Absolutely new to the world of exercise and I find calisthenics so interesting plus it's fitting if you can only do workouts at home. Tho the problem is that I don't know where to start but this video really helped... And being a slacker don't do me any good so watching this gives me a motivation just to start.
whenever you think "i am gonna exercise tomorrow", do it today. ive experienced this and i usually dont end up doing it tomorrow and it will lead to long chain of days with no exercise.
love you brother. I was so excited to start calesthenics but I didnt know proper steps to start as a beginner . NOW my aim is to make good progress in calesthenics. keep it up....👍👍👍👍👍
Just want to point out how truly important warm up is. When i first started at the age of 14. I just dumbly went to the Calisthenics park and just started doing pull ups, push ups and dips. I didnt really bother with anything else, all i cared about was doing something because i wanted to gain muscles and when i started i could not do a single pull up. After my training i didnt do anything i just went home and contiunued with my classic day. That was a mistake that costed me time because i started to experience back pain and when i visited my doctor she told me that i have over worked my back and that its incredibly stiff and it fucked up my posture so i had to stop. So please just streach and warm up even after your training its important.
I just can’t thank you enough to take notice of what i’ve been doing wrong with the pull ups
Wow! This was one of the best calisthenics videos I have ever seen 😮
Very good information and please keep it up with RUclips!!
Si
👍 👏
It’s always the smaller channels that have the most chill informative genuine work out video explanations (don’t know how to put my thoughts into words leave me alone). He’s great
I think he is on TRT
Those ab compressions are no joke, solid activation, L-sits felt so much better after - good video bro
this has everything any beginner needs with complete details that many other ppl cant explain this man deserves more subs
Recommended Skill Path
Warm Up:
*Shoulder Rotation - As much as you need - 1:03
*Elbow Rotations - 10-20x - 1:05
*Wrist Rotations - 10-20x - 1:09
*Hips Side Stretch - 1:16
*Cossack squats - 1:20
Banded Shoulder Passes - 1:23
Internal Rotations - 1:31
External Rotations - 1:34
External-internal mobilization - 1:36
Light bicep curls - 1:44
Light tricep pushdowns - 1:46
*Wrist Clocks - 1:55
*Wrist Circles - 1:58
*wrist pushups - 2:13
*reverse wrist pushups - 2:32
Push:
Incline/Knee Pushups - 4:15 or 4:32
Pushups - 2:43 & form - 2:59
Dips - 4:55
Pike Pushups - 5:46
Pull:
Assisted Rows - 6:27
Rows/Australian Pullup - 6:51
Pullups - 7:08
Core:
Hollow Body/Superman - 9:42 & 9:56
Knee Raises - 10:03
L-sit - 10:14
Legs:
Air Squat - 11:25
Knee Press/Sissy Squats - 11:34 & 11:54
Pistol/Shrimp Squats - 12:09 & 12:01
5 - 15 reps
Work out every other day and if sore, let your body rest and only eat healthy and the right amount (Please don’t over eat….)
Would all this be done in one day or split into several days?
Hey, i've never really worked out before and I'm thinking of starting since I've been really out of shape. I've seen many videos and a lot of them using equipment, do you recomend getting a dip bar and maybe a resistance belt (I would't get a pull up bar since i'm pretty sure dead hang is all I can do) ?
@@shaffanhaqi6345pull up bar, dip bars and resistance bands are pretty much all you need especially to start. Even if you can’t do a pull up dead hangs are still a great way to stretch and strengthen your back. You can also do pull up negatives to strengthen it even more and be able to do pull ups sooner
@@MrWatso-hn9ck3 day split also (ppl split) so you have a push day, a pull day, and a leg day you can do core exercises on and or all of those days. If you’re just beginning it’s always recommended to work out 3-4 times a week. Make sure to stretch and don’t try to over push yourself since that can lead to injuries. As you progress you can amp up the intensity and/or work out more days a week
Thank you for this amazing video. Im a 420 pound 29 year old father with a 9 year old boy. I will definitely use this to help myself become healthy and help my boy start off on the right foot. Looking forward to more of your videos!
So friend, its not just about the exercise but also about the diet, the mindset, the discipline cause just believing yourself is almost nothing
You became a dad at 20?
@@creeperstew2301Is that weird?
@@a76101 the average 20 year old is a college student. I haven't seen any college students saying,"yall coming to my kid's birthday?"
@@creeperstew2301 there is a 9yr difference between 20 and 29
wow your form is an absolute thing of beauty, some real Bruce Lee stuff right there. Also this guide is meticulously incredible, I've seen quite a few beginner guides but this really covers everything so clearly and shows what not to do just as well as what to do, some of the variations here I have never seen before as well, it's honestly just amazing how well put together this is.
welp, this is the perfect video for beginners indeed. So many "beginner" videos don't go into specifics or details, they just talk big pictures stuff and say things like "you should be doing stuff like this" without giving direct information and generally referring to a general group of exercises. Thank you for the specific routes and options for growth you demonstrated.
I wholeheartedly think this video will be be the inspiration I needed. Thank you 🙏🏽 You’re helping a lot of men and women get stronger.
Brooo
This is by far the best introduction video for Calisthenics beginners
and everything is explained perfect.
Big agree on the last point (never neglet the basics...)
Going to try to get in shape this summer and do this routine for 2 months. I'll update you guys on my strength and rep counts weekly/month. Wish me luck!
good luck man
Good luck my bro
how are you now?
hows it going
How's it going!
You're so underrated I hope more people follow you, you have a good atmosphere, keep doing what you're doing pal
I wanted to start calisthenics way early but other videos made it too complicated for my dumbass but u brother u gave me a realistic minimalist and simple program from where to and how to start and I'm excited for ur future videos. We all gonna make it.
Timestamps:
00:00 Introduction
01:00 Warmup
02:35 Push Exercises
06:23 Pull Exercises
09:35 Core
11:21 Legs
13:05 Programming
13:24 Recommended Skill Path
13:39 Choosing Exercises for your Routine
13:55 Structuring your Routine
14:56 Progressive Overload
15:28 Programming Advice
16:21 Importance of Rest
17:13 Target Goals
17:28 Outro
Detailed timestamps with specific exercises
#Part 1: The Warmup 01:00
-Shoulder Rotations 1:03
-Elbow Rotations 10:20x 1:05
-Wrist Rotations 10-20x 1:10
-Hips Side Stretch 1:15
-Cossack Squats 1:20
-Banded Shoulder Passes 1:25
-Internal Rotations 1:31
-External Rotations 1:30
-External-internal mobilization 1:37
-Light Bicep Curls 1:44
-Light Tricep Pushdowns
1:43
-Flexing (not required)
1:49
-Wrist Clocks 1:53
-Wrist Circles
1:59
-Wrist Pushups 2:11
-Reverse Wrist Pushups
2:33
#Part 2a: The Pushup 02:35 Push Exercises
-Pushups
2:43
-Elevated Pushups 2:50
-Pushups with Scapular retraction 3:05
-Pushups with Scapular Protraction 3:19
-Scapular Pushups
3:25
-Knee Pushups with Scapular Protraction
3:38
-Knucke Pushups 4:05
-Pushups on Parelletes 4:06
-Wide Pushups (Chest) 4:09
-Typewriter Pushups
4:14
-Archer Pushups
4:21
-Diamond Pushups (Triceps)
4:26
-Elevated Pushups (Upper Chest) 4:31
-Explosive Pushups
4:37
-Isometric Pushups (Paused) 4:44
_Dips 4:52
-Assisted Dips
-Support Position
5:00 5:00
-Negative Dips 5:07
-Dips 5:16
_Pike Pushups 5:47
#Part 2b: Pulling Exercises 06:23 Pull Exercises
-Low Bar Rows - Assisted 6:27
-Low Bar RoWS 6:40
-Elevated Rows 6:44
-scapular retraction 6:57
-Dead Hang 7:10
-Dead Hang to Active Hang Rotations 7:23
-shoulders pull down and back 7:38
-Band Assisted 7:57
-Pullup Isometric + Slow Negative 8:08
-Pullups 8:17
-Chinups 8:31
-Wide Pullups 8:47
-Close grip Pullups 8:57
-Archer Pullups
9:07
-Scapular Pullups 9:12
_reverse Elbow Planks 9:19
#Part 2c: Core 09:35 Core
-Hollow Body Holds 9:43
-Superman Holds - Lower Back 9:57
-Hanging Knee Raises 10:03
-Tucked L-shit Hold 10:14
-One Leg Raises 10:21
-L-sif Raises 10:27
-Hanging L-Sit 10:35
-Lsit on parallel bars 10:48
_Abdominal Compressions 10:54
#Part 2d: Legs 11:21 Legs
-Squats 11:26
-Kneelina Quad Procces 11:35
-Sissy Squat 11:55
-Shrimp Squat lone legged) 12:04
-Pistol Squat lone legged)
12:10
#Part 3: Advice and Programming_-_> 13:05 Programming
5 advices>>>
Advice no1. [1/5] 🔰Recommended Skill Path 13:24
¹.Push:
_Incline/Knee Pushups
_Pushups
_Dips
_Pike Pushups
².Pull:
_Assisted Rows
_Rows/Australian Pullup
_Pullups
³.Core:
_Hollow Body/Superman
_Knee Raises
_L-sit
⁴.Legs:
_Air Squat
_Knee Press/Sissy Squats
_Pistol/Shrimp Squats
Advice no2 .[2/5] 🔰Choosing Exercises for your Routine 13:39
*Atleast 5-15 rep range
*Minimum 25+ reps if exercise is- too easy
*Focus on increasing solid reps for pushups, pullups, and dips
Advice no 3. [3/5] 🔰Routine Structure 13:55
1. Warmup = mobilization and movement
2. Strength Ramp-Up - easy to harder
3. Working Sets - compound (simple and select few movements)
4. Isolation/Conditioning - light band work, high rep
5. Stretching/Cooldown
Advice no.4[4/5] 🔰Progressive Overload (frain harder than last time) 14:56
>Harder Skill
>Adding reps or sets
>Improve form
Advice no 5.[5/5] 🔰 Programming Tips 15:28
"Note: volume=reps ×sets
*3-6 days a week recommended for results
1. High Frequency (6-7 days a week){ if u r doing workout 6to 7 days consistently}
Then
lower the volume or intensity 3-5/10 difficulty, or following a split i.e. push-pull-leg-rest
2. Low Frequency (2-3 days a week) { if u r doing workout 2-3. Days a week )
Then
higher the volume or intensity (7-8/10) in difficulty, full body workouts) means increase reps in each exercise
#importance of rest 16:21
*Sleep and nutrients are nessesarry for this prosess to take effect
*(Aim not to be sore before you train)
*Arbitrary Target Rep goals
Pushups: 30+
Dips: 15+
Pullups:15+
• The more the better
🔰Shinzou sasageyo 🔰
Tatakai-
I just did my first calisthenics work out routine and I barely made it past 5 reps. Probably going to work on my form for awhile because I was surprised at how weak I am. Thank you for this video I always wanted to start but never knew how. I’ll update on my progress (if I make any lmao).
I'm waiting for your progress 😉💪
I’ve heard of calisthenics a few times before but this just popped up on my recommended and this is just insane! It’s so cool how people can even do this!!
Thank you. I train calisthenics but lately I've been feeling like I don't improve and it frustates me. The feeling that I'm not strong enough makes me want to quit and go to bed crying like why the fuck should I still going tho. But that's how it goes, the simple fact of still going makes me stronger, thank you for giving some information about planning the workouts Idk why did I get so emotional w this video, but it really helped me. 💪💪
This is awesome! The most comprehensive calisthenics guide I've ever seen! And the small tips you give along the way are things that are always overlooked!
Your progression vid was really cool. I'm glad you followed up with a guide, I'm sure alot of people you've inspired were looking for something like this. Well done!
Gonna save this for 2 am when I decide to get my life together thanks.
Great video, I'm a newbie to callisthenics and for the last month I had been winging my exercises but now thnx to ur video, I have better understanding of progression, rest and stretching. Thnx!
Hey man this was an awesome video with equally awesome editing. Your video really motivated me to start up exercising again. I never managed to properly get into it but I hope I can do that now in university. I just wanted to say you're doing great man, both physically and with the video editing and, more importantly, I hope that you're doing great mentally as well. I just wanted to be another guy in the comments sending positivity your way as I'm sure you read these. One day you'll be big and famous and won't be able to read as many comments so I hope this is a nice one that reassures you about yourself and any issues in life.
We're gonna make it brother :)
Thanks for showing the proper shoulder movements for pullups. One of the best calisthenics videos I've seen. Much appreciated.
Starting my journey in 2023, hopefully I will master these exercises in 3 months. It's on my goals list now!
Me too bro let’s go
I literally just started to be super interested in starting calisthenics and you drop this. Thanks so much, this answered so many of my questions.
Same even though i started 4 weeks ago
@@alffa_kaaleppi Hows ur progress I started 3 weeks ago
@@robertlunt832 well i have increased pull ups by six reps adn chin ups too and increased dips from 0 to 5
This has legit made me stronger for rock climbing
Started with
Day 1 Push-Core-Legs
Day 2Pull-Core-Legs
Push
Push ups with full range (shoulder depression to chest touching ground) - 8 reps
Dips - 4 reps
Pike push ups - 3 reps
Core
Hollow body - 30s
Superman - 30s
L-Sit with 1 leg on ground - 30s each
Abdominal compression with hands near knees - 10 reps
Legs
Kneeling Quad presses - 8 reps with leaning as much as I can
Sissy squats - 6 reps (can't do them well, its harder to get up without using momentum)
Shrimp squats - 6 reps - starting with left leg which is weaker and matching it with right - sometimes using hand assist
Did the same for Day 2 but with Low Bar Rows - Assisted for 6 reps using the dining table. This was surprisingly much harder for me than push ups and probably what helped me most with rock climbing.
I wanted to start with Low Bar Rows non assist versions but couldn't do them with good form. All this and just taking good protein intake has genuinely made me feel stronger the next day.
Thanks! Do you do only 1 set per exercise? For example, do you do 8 push-ups in total? I'm confused about how many sets and how many types of exercise or group I should pick.
@VarrialeAndrea
I used to do 1 set here and 3 exercises per group. If you can 3 sets of each, that's even better.
I'm doing alot more biking, climbing and martial arts with dips and pull ups when I can. So, I've stopped working out at home as much but this was very effective in getting me where I am now
This is exactly what I've been looking for. I had a near death experience last year and my weight was sitting at 100 pounds.. Since then I've managed to gain 46 pounds which has prompted me to start getting fit again. I bought some dumbbells; they've really helped me to gain that foundational strength that I need to push forward. Next I bought a barbell so I could start targeting more muscle groups and again, it's been the perfect tool for adding more foundational strength to my body. I was wondering which direction I should take my fitness journey in and thought calisthenics would be perfect. I love the idea of being able to control and condition my body in a way that seems athletic as well as aesthetically pleasing! Needless to say I've saved this for reference when I'm doing my workouts and I'm excited to start sculpting my physique and feeling the extra strength that I lost last year. Massive props to you for explaining everything so well and providing a clear progression route. Absolutely priceless to find someone who's so clear cut in their understanding and explanation of how things work!!!!
i hope you reach your desired body :)
I really love this video! You've done such a great job here. I've always been a fan of calisthenics over weight training, personally. I was thinking that the only way this video could be improved is if you had created an example workout routine. One for people who do the low frequency and for those who do the high frequency. This would allow people who don't have a good grasp on how to structure their routines (such as myself) to understand how a good day of exercise should look. Where my curiosity lies is, order of the workouts, how long to rest, do you do a superset and rotate through each exercise before moving on to a second set? These are all things I'm highly interested in and I think many others would be interested in hearing your opinions on how a routine should be structured. Thank you for putting this video out, you've given me inspiration to keep working on my calisthenics workouts!
10/10 knowledge bomb right here. Liked, subscribed, and anything else I can do to show my appreciation. You're a real one.
i'm a young teenager trying to get started all of this in kind of intimidating in my opinion- i can't even do a pushup that's how weak i am.... starting my journey soon will update every month :D
I've watched a million intro to calisthenics videos already and this is by far the absolute best one I've ever seen! Thank you so much!
I haven’t seen anyone cover all these movements so precise. I’ve been doing a lot of these progressions that I’ve gathered from lots of other videos but you cover it all. Great video and good job. I can’t wait to get more in depth video on correct form. I’m current practicing the wall assisted hand stand and the ball variation for the front lever!
fake comment
One of the best technical instructional’s I’ve seen on RUclips. Top-tier narration. What’s more, how damn on-point and inspirational is this that he has me, a hemiplegic, visualizing single-side application. Which is impossible. Kudos to this RUclipsr.
If you’re seeing this, and you have FOUR functioning hands and feet..go for it! blessings
Bruh thank you. You showed a the exercises, how everything is supposed to look and feel, a way to program it! I couldn’t ask for anything more from this
This is honestly the most useful tutorial ive found on calisthenics. Was wondering if you'd ever make a nutrition video or anything like that in the future? Would be awesome
Been doing body weight workouts since the start of the corona pandemic. This video is pure gold that i wish i had back then when i started. Great job!
Enjoy your young body! i used to do calisthenics a lot until i hit 31 years old, i was able to do handstand push ups. Now my back is so crack i don't even feel like excercising anymore.
What life choices did you do to make yourself paraplegic?
You know there are a lot of good videos out there for all subjects including training, but I just had to comment only 10 minutes in that I am truly impressed with how informative your video is. So nice how succinct, free of fluff and concise everything is. Truly the the small tips about shoulder/back form and ease/path of progression are awesome. Kudos to you. Subscribed
This is awesome! As someone who prefers to work out in the comfort of my own home (1, because I don't need a gym membership, and 2, I can work at my absolute own pace), I love these. I've been doing calisthenics for quite a while as I used to do some breakdancing in high school, but you've taught me some workouts that I didn't even know about! I like the leg workouts especially!
You have changed my life in ways you can't imagine, I will forever be thankful to you.
I started my journey in november last year and since then ive been training 6 days a week. 3 days upper body, 3 days lower body and it is incredible how fast the progress is, it is so motivating. Now i learned a lot more tricks and exercises from your videos and im absolutely thrilled to test and learn it. Still amazes me it took me 38years to find bodyweight training, i dont need a gym anymore 😁
Did you see results in your physique ? And if yes then how many weeks dis it take to see results ?
whats your workout routine for upper body and lower body
@@BedoRoxzthere is no visible result at week if u wanna see anything it will take minimum 2 2.5 week but it will be very very very small change maybe a bit fat loss or strength but not visible muscle mass in 2 week
@@davidth08must be up low up low up low off or something
i'm seeing great potential for this channel, your videos are very informative and clear. waiting for the intermediate/advanced.
"Great tips that helped me improve throughout the year. I made bigger progress, and the best sentence, 'We're all gonna make it.'"
By far the most informative calisthenics RUclipsr out there. Big respect dude. You’re a massive help! Thank you.
This made everything so accesible for me. Thank you ❤ If I end up getting the body I dream of and people ask where I began, I'm going to point them here
Never mind the calisthenics - what a BEAUTIFUL voice!
ive never felt my back so strong after trying some of these GREAT VIDEO.
your strength is so inspiring! thank you for taking the time and energy to create such a helpful video.
I love the “we are all going to make it at the end” RIP ZYZZ💪🏾
My journey starts today.
This is the most high quality and in depth calisthenics video on youtube, Im starting calisthenics and this is really going to help me. Keep it up
you wanna do those skills right? lets do it together man
@@solomon1453 Yo i never saw this comment and just noticed now. I have been working out with a push pull legs split for 3 months now and switched to more of a hypertrophy focused goal. Hbu?
@@frivaladote9133 I have been training for about 8-9 months now. Also PPL. Unlocked straddle pl, bl. Still gaining strength in pull. My max rep on pistol squats would probably be 16
@@solomon1453 Damm how old r u?
@@frivaladote9133 I am 17 but I am also short (5'2: 52 kg).
I appreciate how detailed you are and all your variations! I can't even do one unassisted pull-up. But I can't wait to get started!
Thanks for the video man, been looking for a good beginners plan. You explain things really well and give a good demonstration of form
This is the most inspiring fitness video I’ve ever seen. I am so glad that RUclips recommended you to me. I have a long long path ahead of me but now I can actually see that. I am jealous of your physique lol, it’s my dream physique.
Straight up! I only watched the warm up so far and I am so keen to do more calisthenics as a regular lifter.
This is by far the best video for calesthenics beginners i've seen on youtube! Subscribed and motivated!
BUT WHY IS BRO SO MAJESTIC
Your voice is super calming bro
Idk if you read comments on previous vids, but i just wanted to thank you so much for this. Over the course of 5ish months, I've gone from barely being able to do a pull up to repping L pull ups and pistol squats, and I've just started working on handstands aiming for hspu. You really helped point me in the right direction and i couldn't be more grateful.
damn thats great man, Ive been able to do from 10 pushups to around 20 strict form pseudo pushups! STAY HARD
This was the first video that I got me onto the path to Calisthenics and I have not looked back!
I’d go so far as to say this is the best “beginner calisthenics” video / guide on YT. Well done and thank you!
This is an amazing video. Definitely makes me want to get into callisthenics and will try and work this into my weekly routine. I would love to see more vids from you on this. Particularly keen to see a gear recommendation/review vid, thank you man!
Excellent Video! Answered every question I had. Great quality and chill vibe. Keep it up