I accidentally deleted someone’s comment when I was trying to edit my response: However the question was..What should I do if I have not achieved the pre requisites? Here is a sample workout routine for anyone that has not yet gotten to the proper level: You’re going to start with your scapular awareness joint prep, move into your wrist stretching, warm up and then do this workout: Day 1: Push Day Plank Walks: 3 sets of 30 seconds Wall Push-ups: 3 sets of 8-12 reps Knee Push-ups: 3 sets of 8-12 reps Hollow Body Hold: 3 sets max hold Day 2: Pull Day Negative Straight Leg Rows: 3 sets of 3-5 reps Bodyweight Rows 3 sets of 8-12 reps Scapular Pull-ups: 3 sets of 8-10 reps Day 3: Leg Day Chair Squats: 3 sets of 12-15 reps Glute Bridges: 3 sets of 5-8 reps Calf Raises: 3 sets of 10 reps each Day 4: Cardio Day Exercise Bike: 1 set 20 minute ride Day 5: Full Body Wall Push-ups: 3 sets of 8-12 reps Negative Straight Leg Rows: 3 sets of 3-5 reps Bodyweight Squats: 3 sets of 12-15 reps Hollow Body Hold: 3 sets max hold Day 6: Rest Day Day 7: Rest Day 90 seconds of rest in between sets. Do this until you reach the proper level and as you gain strength try to change out some of the preliminary exercises for the progressions.
i have been thinking about getting into calisthenics for a while now and did not know where to start, this has really helped me start and im positive it has helped others too. keep up the great work!
Chapter Zero: The Scapula Scapular Push-Ups Scapular Pull-Ups Scapular Wall Slides Inverted Shrugs Chapter One: Importance of Wrist Front Rocks (1 Set, 30-45 Seconds) Side Rocks (1 Set, 30-45 Seconds) Reverse Rocks (1 Set, 30-45 Seconds) False Grip Fist (1 Set, 30-45 Seconds) Around The Worlds (1 Set, 30-45 Seconds) Chapter Two: Building a Foundation Push-Ups: Wall Push-Ups (Goal: 25 pushups before advancing) Incline Push-Ups (Goal: 25 pushups before advancing) Standard Push-Ups (Goal: 18-25 pushups) Squats: Chair Squats (Goal: 18-25 squats before advancing) Standard Squats (Goal: 30 squats before advancing) Static Lunges (Goal: 20 each side before avancing) Pull-Ups: Bent Leg Rows (Goal: 20 bent leg rows before advancing) Straight Leg Rows (Goal: 15 straight leg rows before advancing) Assisted Pull-Ups (Goal: 8 assisted pull-ups before advancing) Standard Pull-Ups (Goal: 3-5 pullups before advancing) Dips: Bent Leg Dips (Goal: 15 bent leg dips before advancing) Straight Leg Dips (Goal: 15 straight leg dips before advancing) Assisted Dips (Goal: 12 assisted dips before advancing) Standard Dips (Goal: 12 dips before advancing) Chapter Three: Weekly Workout Plan Monday: Push Day Core and Joint Prep: (Rest is optional or no longer than 30 seconds) Scapula Push-Ups (2 sets of 8-12 reps) Hollow Body Hold (2 sets of 30 seconds) Side Planks (2 sets each side 30 seconds) The Perfect Warmup: (Rest is optional or no longer than 30 seconds) Arm Circles (1 set of 30 seconds) Pike to Plank (1 set of 30 seconds) Alternate T-Pose (1 set of 30 seconds) Knuckles to Fingers to Palms (1 set of 30 seconds) Plank Walks (1 set of 30 seconds) Skipping (1 set of 60 seconds) High Knees (1 set of 60 seconds) Strength Training: (Rest: At least 90 seconds) Planche Lean (2 sets, 10 seconds) Hindu Push-ups (3 sets of 7 reps) Bodyweight Dips (3 sets of 7 reps) Pike Push-Ups (2 sets of 4 reps) Diamond Push-Ups (3 sets of 6 reps) Wall Handstand (3 sets of 15 seconds) Tuesday: Pull Day Core and Joint Prep: (Rest is optional) Cat and Cow Pose (1 set, 45 seconds) Bird Dog Pose (1 set, 45 seconds) Scapular Pull-Ups (2 sets, 8-12 reps) The Perfect Warmup: (Rest is 30 seconds) Superman's (1 set, 8-12 reps) Superman Side Crunches (1 set, 8-12 reps each side) Cobra Push-Ups (1 set, 8-12 reps) Reverse Planks (1 set, 8-12 reps) Strength Training: (Rest: At least 90 seconds) FL Raise (2 sets, 6 reps) Skin the Cats (3 sets, 4 reps) Bodyweight Rows (3 sets, 7 reps) Pull-Ups (3 sets, 5 reps) Bodyweight Curls (3 sets, 7 reps) Wall Handstand (3 sets of 15 seconds) Wednesday: Leg Day The Perfect Warmup: (Rest is optional) Heel to Toe (1 set, 30 seconds) Folded Squat (1 set, 30 seconds) Alternating Archer Squat (1 set, 30 seconds) Skipping (1 set of 30 seconds) High Knees (1 set of 30 seconds) Strength Training: (Rest: At least 90 seconds) BW RDL'S (2 sets, 15 reps) Staggered BW RDL'S (2 sets, 15 reps each side) Bent Leg BW RDL'S (2 sets, 10 reps each side) Straight Leg BW RDL'S (2 sets, 10 reps each side) Squats (3 sets, 7 reps) Step-Ups (3 sets, 6 reps each side) Reverse Lunges (3 sets, 8 reps each side) Horse Stance (1 set, 45 seconds) Calf Raises (2 sets, 12 reps) Negative Pistol Squats (2 sets, 4 reps each leg) Compact Leg Lifts (3 sets, 8 reps) One Leg Plank (1 set, 45 seconds each leg) Hollow Body Hold (3 sets of max holds) Thursday: Cardio + Mobility Mobility Training: (Rest is 30-60 seconds) Exercise Bike (1 set of 15-30 minutes) Cat and Cow Pose (1 set, 60 seconds) Cobra Pose (1 set, 60 seconds) Child's Pose (1 set, 60 seconds) Superman's (1 set, 60 seconds) Reverse Snow Angels (1 set, 60 seconds) Squat to Pike Hold (1 set, 60 seconds) Prayer Squat (1 set, 60 seconds) Friday: Full Body The Perfect Warmup: (Rest is optional) Choose any warmup exercise that you like from the list above. Strength Training: (Rest: At least 90 seconds) Bird Dog Pose (2 sets, 12 reps each side) Pike to Planche Lean (3 sets, 5 reps) Incline Push-Ups (3 sets, 12 reps) Cobra Push-Ups (1 set, 15 reps) Back Bridge Presses (3 sets, 5 reps) Hammer Grip Pull-Ups (3 sets, 6 reps) Archer Squats (2 sets, 6 reps) Bulgarian Split Squats (2 sets, 6 reps) Saturday: Leg Day The Perfect Warmup: (Rest is optional) Choose any warmup exercise that you like from the list above. Strength Training: (Rest: At least 90 seconds) Archer Squats (3 sets, 6 reps) Step-Ups (3 sets, 12 reps each side) Single Leg Glute Bridges (3 sets, 8 reps) Sissy Squats (2 sets, 5 reps) Wall Sits (3 sets, 60 seconds) Hollow Body Holds (3 sets, max hold) Sunday: Rest Day Chapter Four: How long should I do this? Do this for at least 3 months. Chapter Five: Where do we go from here? You can choose: Skills Gymnastic Rings Weighted Calisthenics Keep going :)
@@STRIQfit You are welcome. I am totally obsessed with Calisthenics. So, I wrote this for reference. ❤ I have some questions. So, If you read this, plz reply. So, I am using an app called " Calisteniapp Workout " (It's both on Play Store and App Store). They have many programs, exercises, and much more. I am currently following a beginner level program called " Fullbody muscle building ". It's 29 weeks long (It's almost 7 months). It consists of 10 phases starting from basics to advance exercises. I am currently in phase 5. I am getting stronger. I can notice changes in my physique. Should I continue following my program or should I start this workout plan that you shared in this video. And if I should follow this one then as you said we should do this for 3 months. So, after 3 months can I start learning skills (ofc starting with beginner skills), and using gymnastic rings, using weights etc or I need to follow this plan for much longer before progressing to skills etc. I know I have made a lot of mess in here but it's just that I am really obsessed with Calisthenics. So, I want to be on a right path. I don't want to waste time. Any help/guidence will be really appreciated. Thank you. ❤
WEEKLY ROUTINE 7:09 Monday Push day 10:45 Tuesday Pull day 12:54 Wednesday LEG DAY 15:55 Thursday Cardio+ mobility 17:31 Friday Full body 18:59 Saturday Leg day 2 20:06 sunday rest day
The fact that you share your knowledge so openly and in detail warrants respect, man! You're truly elite! I'm on my own calisthenics journey and you are great source of knowledge & inspiration!
This is THE #1 BEST video that I’ve seen on how to improve body mobility because everything is explained very clearly and is easy to understand. Thank you a lot my guy
Not really a beginner, just an inconsistent amateur. However, I want to show my appreciation for this highly valuable guide. With it I can review my workout approach and correct the rookie mistakes. I do hope it will stay free, but it is up to the creator.
the bad news: God gave us the moral law. it consists of 10 commandments & that is our standard.. a standard that we cannot live up to. we all fall short & have sinned against God. if you have ever lied, stolen, used God's name in vain, or even looked with lust. you're guilty.) God is a judge, & we are all criminals against Him. crimes obviously deserve punishment, because only a corrupt judge would let crimes go unpunished. the punishment for sin is death. sin must be removed or paid for. so, how did God react? the good news: John 3:16 "For God so loved the world, that He gave His only begotten Son, that whoever believes in Him should not perish but have eternal life." God was manifest in the flesh in the form of Jesus of Nazareth & He lived a perfect sinless life. Then He took the punishment that WE deserve. Jesus died on the cross so that our sins can be forgiven. Afterwards He was buried & then He resurrected three days later. because of Him, our death sentence can be lifted off of us & we can inherit eternal life as a free gift. here is what you have to do in response to the gospel: I. believe - believe in the gospel. accept Jesus as your Lord & Savior & trust in Him alone for your salvation, because we clearly can't save ourselves since we have all sinned Il. repent - forsake your sins. i cannot say i am a Christian & continue to lie, steal, murder, etc. i would just be a hypocrite. although Christians will still sin from time to time, it's something we turn away from. it grieves us. & that’s all. after that you just get baptized when you’re able & continue to grow spiritually. read your Bible daily & obey what you read in it
My Man, this video just came at the right time, i wanted to start working out again but this time properly with calisthenics, but i wasnt finding any videos for total beginners and now you upload this. And the one year progression is great too. Also you explain all the workout(s) so well, thank you so much. 🙏 💪
Was getting impressed literally every 30 seconds. Thanks for the guide as a lot of beginners are looking where to begin. Couldn’t be more excited for Calisthenics.
You make the highest quality calisthenics/GST videos I’ve seen on RUclips, thanks so much for your care and thoughtfulness. Especially helpful for some of us who aren’t indestructible and in their 20s anymore 😂
the bad news: God gave us the moral law. it consists of 10 commandments & that is our standard.. a standard that we cannot live up to. we all fall short & have sinned against God. if you have ever lied, stolen, used God's name in vain, or even looked with lust. you're guilty.) God is a judge, & we are all criminals against Him. crimes obviously deserve punishment, because only a corrupt judge would let crimes go unpunished. the punishment for sin is death. sin must be removed or paid for. so, how did God react? the good news: John 3:16 "For God so loved the world, that He gave His only begotten Son, that whoever believes in Him should not perish but have eternal life." God was manifest in the flesh in the form of Jesus of Nazareth & He lived a perfect sinless life. Then He took the punishment that WE deserve. Jesus died on the cross so that our sins can be forgiven. Afterwards He was buried & then He resurrected three days later. because of Him, our death sentence can be lifted off of us & we can inherit eternal life as a free gift. here is what you have to do in response to the gospel: I. believe - believe in the gospel. accept Jesus as your Lord & Savior & trust in Him alone for your salvation, because we clearly can't save ourselves since we have all sinned Il. repent - forsake your sins. i cannot say i am a Christian & continue to lie, steal, murder, etc. i would just be a hypocrite. although Christians will still sin from time to time, it's something we turn away from. it grieves us. & that’s all. after that you just get baptized when you’re able & continue to grow spiritually. read your Bible daily & obey what you read in it
This wrist prep advice is essential. When I began calisthenics I ended up devoloping a wrist injury, and if you wrists hurts, push exercises is off the table and your progress will stall. Even now, more than two years later, I'm still struggling with my wrists and can't progress as quickly as I would like. I personally do the wrist warm-up from GMB Fitness and Tom Merrick every day and it is helping a lot.
the bad news: God gave us the moral law. it consists of 10 commandments & that is our standard.. a standard that we cannot live up to. we all fall short & have sinned against God. if you have ever lied, stolen, used God's name in vain, or even looked with lust. you're guilty.) God is a judge, & we are all criminals against Him. crimes obviously deserve punishment, because only a corrupt judge would let crimes go unpunished. the punishment for sin is death. sin must be removed or paid for. so, how did God react? the good news: John 3:16 "For God so loved the world, that He gave His only begotten Son, that whoever believes in Him should not perish but have eternal life." God was manifest in the flesh in the form of Jesus of Nazareth & He lived a perfect sinless life. Then He took the punishment that WE deserve. Jesus died on the cross so that our sins can be forgiven. Afterwards He was buried & then He resurrected three days later. because of Him, our death sentence can be lifted off of us & we can inherit eternal life as a free gift. here is what you have to do in response to the gospel: I. believe - believe in the gospel. accept Jesus as your Lord & Savior & trust in Him alone for your salvation, because we clearly can't save ourselves since we have all sinned Il. repent - forsake your sins. i cannot say i am a Christian & continue to lie, steal, murder, etc. i would just be a hypocrite. although Christians will still sin from time to time, it's something we turn away from. it grieves us. & that’s all. after that you just get baptized when you’re able & continue to grow spiritually. read your Bible daily & obey what you read in it
thank you for providing us with such a detailed routine...I love how you bring together exercises for strength, resistance and mobility, cause especially the last one gets forgotten too often. Keep up the good work man!
This is exactly what I needed. Everyone seems to have had a headstart and I’m starting at the beginning before the beginning 😂so this video is actually helpful and provides a routine to build up the strength to get to the next level and I could not find a video like this on RUclips. So, thank you.
Best video, started up calisthenics after going to the gym for 6 months. Done calisthenics before but this has gave me more progress than the last time I did calisthenics
this is such a good intro to calisthenics- i’ve been wanting to get into it and looking for something exactly like this for a while. you laid everything out so clearly, thank you so much
thank you soooo much for this video, helped me immensely to understand and start my calisthenics journey. there are millions of other videos but I found yours the most easiest to understand implement. it has some minimalistic and simple vibe to it, and so easy to understand. a suggestion: if possible, change the channel name to your name. it gives some authenticity and I think it will be easier for people to share your channel and talk about you. once again, thanks a ton for this
I have been messing around inconsistently for a few years. This is perfect and just what i needed. Thank you so much. Im a bit worried as im quite old now but im prepared to commit!
Can't believe how perfectly timed this video was. I'm an amateur, but I'm just super inconsistent and that is mainly due to me not having had a proper workout routine. I just made up my mind to finally put together a workout routine and then out of the blue, this video pops up in my recommendations. You helped me tremendously! Earned yourself a new sub, keep up the amazing work🔥🔥
This video is great, i had just watched ur first year skills video a few days ago and imediatly subscribed. Not only are your videos really helpful, but i really like how you interact with almost everyone in the comments
Amazing video done body building style training for 3-4 years and coaching that style of training now down from 98kg to 78kg lost a fair bit of muscle but feel and look better for it doing this style of training was interesting only struggled to do back bridge press due to wrist pain and mobility a few things were a slight challenge due to stability but feels good to be a beginner again
This video is so helpful. I think I'm over lifting weights as a women. I'm more interested in having a goal and seeing it completed thru work and effort. I like the idea of having more mobility and body strength. This turned into a monologue
Wow! What an awesome video. I've been looking into how to start calisthenics for a while now, and this is the best video I've found by far. I'm going to save this video and watch it again and again as I make progress. Thank you so much. ❤
The exact topic I wanted to learn about and it's high quality. I was curious because I saw your back muscles in the first/second year of callisthenics videos. It seems I need to "activate" those, but I don't understand how. I have been stuck trying to improve pullups for decades. My arms and shoulders always give up before I ever feel my back working. Let's hope I learn something in this video, let's watch. 😊 EDIT: I am already doing most of this every day of the week, resting when my body tells me to. Well, let's see if I make progress on the scapula awareness thing.
clicking on the video cause i thought ur jon jones xddd , leaving with the best infos and straight to the point , no bs , pure informations , thanks a lot sir
Noted! You can look forward to them in the future. I do have an intermediate routine though for calisthenics. It’s a little on the upper intermediate side though.
I love this video as it is actually for beginners the tips are amazing, thank you. I would like to know if you do hybrid calisthenics (lifting weights + calisthenics) since i go to the gym i like it but i would love to learn calisthenics, i hust have no idea how to start it mixing both of them
Yes I do! I do Weightlifting Primarily on my leg days. So if you want a quick way to make it work. You should try to do your calisthenics after warming up. That’s when you’re going to be at your highest potential to complete skills. Finish up with weights at the end to toast your muscles and reach failure.
This is the video I’ve been looking for so long. I’ve been training for a couple months and have seen huge progress in my foundation. Still I’ve not bought a pull up bar as I don’t know where to put it. Do you have any advice or ideas?
This video came at the perfect time for me! I’ve got bored of standard weight training after 8 years and so I am committing to doing calisthenics regularly. I wasn’t sure which routine to go with but this video helped out a ton. Appreciate it!
Hey dude, I’ve been having problems with the workout as the rep count isn’t challenging enough for me (I’ve been doing callisthenics for about 3 months now). Could you drop a part 2 like where you would go from there?
No need to train what you’re looking for directly but if you’d like to you could train forearms and and other accessory muscles during your mobility days
Best video i have ever seen for calisthenics cuts through the bullshit and makes me fell like you are my coach wich you are now by the way i have to complete this youtube channel !!!
Loved the video man- best guide I have seen. Quick question though. I have done/do strength training so do weighted squats- when switching to this plan should I continue with the weighted squats etc. or just stick to body weight? Thanks
Hey great video and workout plan🔥I will for sure give this one a shot. But I have one question. I do not really feel comfortable about the "Front Lever Raise" and the "Skin The Cat" on Pull Day. Do have any suggestions on other variations to try instead or work my way up to them. I feel like I could work my way up the the "Front Lever Raise" but the other move looks too hard and kinda scary for me 😅Are there any Substitution exercises? Thanks 💪😁
Man this is amazing. I want to start this routine right away. But I have a question. So the first, would I be performing Chapter Zero thru Chapter 2 the first week then the following week do the rest of the chapters? Or is Chater Zero thru 2 the warm up?
Chapter 0 is just introducing you to the scapula. It’s a good idea to warm up your scapula and wrist along with your warm up. If you can do the base number of required exercises then you’re good to go with starting the workout. Thank you for the support family 😭🔥💪🏾
Hello thank you for all these great tips.Just a quick question can I start with chapter 3 while practicing push-ups and pull ups or should I wait till I can do them easily to move on to the next chapter?
Thank you man such a great guide. By the way Just wanted to ask if you have alternative for the wall handstand, FL pull up and the skin the cat for overweight people?
Wall Handstand - Pike Holds or Elevated Pike holds. So basically holding the starting portion of a pike push-up. That should get you more comfortable. Make the pike sharper or move your legs closer to your body as you get more comfortable in that inverted position. FL Raise- Try using a resistance band, tie that around a bench or bar over head. Lay on your back and replicate the FL raise position by keeping your arms shoulder length and locked out with your Core activated. Make sure there’s no slack in the resistance band and pull it down to around your hip level as your laying on your back keeping everything activated. That should help Skin the Cats - Use a Towel or stretch Bar, lay on your stomach. Grab the bar or towel and make sure there’s no slack. Keep the bar overhead and bring it behind your back until you feel a good stretch in your shoulders. It’s important to not over do it. Widen the grip of your hands if needed. I hope this helps! 🔥💪🏾
Great video. Thanks! Question on rest times. When you say rest at least 90 seconds - is that in between each set or just in between different exercises?
Great content to help with calisthenics and using minimal equipment. What would be a regression for the wall handstand?, I currently do bridges and shoulder stands. Thanks 💪
Hi fam! It would be an elevated Pike hold. Even further just a pike hold or frog stand. Pike holds are when you set up for a pike push-up position but you only hold the top portion and lean into your hands. Elevated means placing your feet on a higher elevation like a bench or something
Do you have any content for people starting again? I am battling the side effects of cancer treatment so my progression is very slow but I think some may be mind over matter, do you provide any plans or anything? Thanks
Bro, really good video, appreciate it a lot. Btw, is it normal for my wrists to hurt during the push workout? I did the wrist exercises before warming up, and they still hurt during the workout (not excessively or anything, but they did bother me a bit). P.S.: It's been about an hour since I finished the workout, and I only feel a slight discomfort, but it's almost nothing.
Wrist will feel some tension but they should not hurt. Spend some more time stretching your wrist during the warm up and make sure you are turning your hands slightly outwards when possible. This should alleviate the stress in your pushing movements.
Without a pull-up bar it is difficult to get some serious back development in the future. In the Beginning however you can use some alternative methods that will start you off nicely. One of them is using like a table for Bodyweight Rows, or using a tree or wall is the next best bet. Id suggest seeing if there is a park nearby you that you can visit for your pull-days only. Use your environment and be creative! Thank you so much for the support!
Ive been doing your weekly workout and all seems to be going fine. But wow front lever raises are difficult, I can do 4 and be completly done for the entire workout let alone skin the cats. Any regressions that can work up to it better?
I decided tp try this for 3 months today and see how i progress. I got all the way to the handstands and was already scared to do these, buuuut i tried anyways The handstands themselves were not too bad, but then... i dismounted and was too scared to walk my hands out due to tiredness, so i dropped my legs to the side and when they hit the ground, i guess i had relaxed my core already and my mid back felt like i got hit with a hammer! I was still moving okay and shook it off enough during rest that i attempted the second handstand. It also wasnt too bad besides the cat gettimg freaked out and walking right under me to check out what i was doing and making me nervous i would fall on her. I got through the 15 seconds, but again was too nervous to walk out of the handstand and i dismounted the same way.. 😢 Felt like a sledgehammer hit my mid-back... 🎉 Idk if i am gonna have to postpone further workouts for a week or if im overreacting. It still feels like i got kicked in the nuts really hard. I can tell its gonna be inflamed.
I did enjoy the workout until the injury occurred though. I recommend if you never have or don't feel comfortable with the handstand in the first place, get a spotter if possible so they can support your dismount.
Well great video to be honest, il l def subscribe but. I have question, if i decided to go to train for skills after mastering the movemenrs you said in the video, Should i keep doing the workouts while also learning skills? Or focus only on skills
Keep doing the workouts whilst training skills. You would train skills after your warm up before proceeding towards your regular workout! Thank you for the support and kind words!
so glad I came across this channel, just got serious about calisthenics the beginning of this year and love it, this has such great information, Thank You!
Intro - 0:00 Chapter zero: The Scapula - 00:17 Chapter one: importance of wrist - 01:54 Chapter two: building a foundation - 02:37 Chapter three: weekly workout plan - 07:04 Chapter four: how long should I do this? - 20:07 Chapter five: where do we go from here? - 20:29 WEEKLY ROUTINE 7:09 Monday Push day 10:45 Tuesday Pull day 12:54 Wednesday LEG DAY 15:55 Thursday Cardio+ mobility 17:31 Friday Full body 18:59 Saturday Leg day 2 20:06 sunday rest day
Are there any regressions for skin the cat? The movement itself wasn't too difficult for me but I had a hard time getting my toes past the bar. I think it's the lack of flexibility of how close I can get my knees to my chest is the issue. Kicking my shoes off barely gave me enough room to pass through.
That is how it is when you start. If you have gymnastic rings that would be solid because you could keep them lower to the ground so you could have room for your legs to pass through whilst also building strength for the movement. I would suggest placing some boxes or bench below you when you perform the skin the cat so you do not have to worry about sinking to far into the movement. Always kick your shoes off when you perform it because otherwise it just doesnt work as smoothly lol! Thank you so much for the support!
I just added a preliminary plan for people who can’t do a decent number of pushups, pull-ups, squats, and dips. So that’s one you can follow until you reach a proper level then you can do the next progression weekly workout in the video.
see which one you like and connect with more and do that! You can always combine the two as well. If you are having trouble combining the two perfectly, stay tuned for a complete video on balancing calisthenics & weightlifting from me.
If you’re looking to learn and attempt skills they should be attempted after your warm up. That’s when you’re at your highest potential for success. You’ll want to tailor your warm up to make sure it’s activating the muscles you’re about to use for skill training. For instance, I could do the Pushday warmup before I go into my L-Sit or Handstand skill training. If I’m training those skills I’m only going 3-5 sets after my warm up for max holds. Then im getting into my regular routine.
The main difference is the goal. Circuit training usually entails improving cardiovascular fitness and having minimal rest in between workouts. Having the sets and reps approach of performing each exercise and then moving to the next is typically used for strength building. It provides a good structure for progressive overloading. So I would do the sets and reps of an exercise before moving to the next.
I accidentally deleted someone’s comment when I was trying to edit my response:
However the question was..What should I do if I have not achieved the pre requisites?
Here is a sample workout routine for anyone that has not yet gotten to the proper level:
You’re going to start with your scapular awareness joint prep, move into your wrist stretching, warm up and then do this workout:
Day 1: Push Day
Plank Walks: 3 sets of 30 seconds
Wall Push-ups: 3 sets of 8-12 reps
Knee Push-ups: 3 sets of 8-12 reps
Hollow Body Hold: 3 sets max hold
Day 2: Pull Day
Negative Straight Leg Rows: 3 sets of 3-5 reps
Bodyweight Rows 3 sets of 8-12 reps
Scapular Pull-ups: 3 sets of 8-10 reps
Day 3: Leg Day
Chair Squats: 3 sets of 12-15 reps
Glute Bridges: 3 sets of 5-8 reps
Calf Raises: 3 sets of 10 reps each
Day 4: Cardio Day
Exercise Bike: 1 set 20 minute ride
Day 5: Full Body
Wall Push-ups: 3 sets of 8-12 reps
Negative Straight Leg Rows: 3 sets of 3-5 reps
Bodyweight Squats: 3 sets of 12-15 reps
Hollow Body Hold: 3 sets max hold
Day 6: Rest Day
Day 7: Rest Day
90 seconds of rest in between sets.
Do this until you reach the proper level and as you gain strength try to change out some of the preliminary exercises for the progressions.
THANK YOUUU
What do you mean with negative straight leg rows?
Are there any substitutions for doing the workouts on pull day without any equipment or just using an at home pull up bar?
i have been thinking about getting into calisthenics for a while now and did not know where to start, this has really helped me start and im positive it has helped others too.
keep up the great work!
I wish I saw this video before starting push ups now my wrists hurt 😢
Chapter Zero: The Scapula
Scapular Push-Ups
Scapular Pull-Ups
Scapular Wall Slides
Inverted Shrugs
Chapter One: Importance of Wrist
Front Rocks (1 Set, 30-45 Seconds)
Side Rocks (1 Set, 30-45 Seconds)
Reverse Rocks (1 Set, 30-45 Seconds)
False Grip Fist (1 Set, 30-45 Seconds)
Around The Worlds (1 Set, 30-45 Seconds)
Chapter Two: Building a Foundation
Push-Ups:
Wall Push-Ups (Goal: 25 pushups before advancing)
Incline Push-Ups (Goal: 25 pushups before advancing)
Standard Push-Ups (Goal: 18-25 pushups)
Squats:
Chair Squats (Goal: 18-25 squats before advancing)
Standard Squats (Goal: 30 squats before advancing)
Static Lunges (Goal: 20 each side before avancing)
Pull-Ups:
Bent Leg Rows (Goal: 20 bent leg rows before advancing)
Straight Leg Rows (Goal: 15 straight leg rows before advancing)
Assisted Pull-Ups (Goal: 8 assisted pull-ups before advancing)
Standard Pull-Ups (Goal: 3-5 pullups before advancing)
Dips:
Bent Leg Dips (Goal: 15 bent leg dips before advancing)
Straight Leg Dips (Goal: 15 straight leg dips before advancing)
Assisted Dips (Goal: 12 assisted dips before advancing)
Standard Dips (Goal: 12 dips before advancing)
Chapter Three: Weekly Workout Plan
Monday: Push Day
Core and Joint Prep:
(Rest is optional or no longer than 30 seconds)
Scapula Push-Ups (2 sets of 8-12 reps)
Hollow Body Hold (2 sets of 30 seconds)
Side Planks (2 sets each side 30 seconds)
The Perfect Warmup:
(Rest is optional or no longer than 30 seconds)
Arm Circles (1 set of 30 seconds)
Pike to Plank (1 set of 30 seconds)
Alternate T-Pose (1 set of 30 seconds)
Knuckles to Fingers to Palms (1 set of 30 seconds)
Plank Walks (1 set of 30 seconds)
Skipping (1 set of 60 seconds)
High Knees (1 set of 60 seconds)
Strength Training:
(Rest: At least 90 seconds)
Planche Lean (2 sets, 10 seconds)
Hindu Push-ups (3 sets of 7 reps)
Bodyweight Dips (3 sets of 7 reps)
Pike Push-Ups (2 sets of 4 reps)
Diamond Push-Ups (3 sets of 6 reps)
Wall Handstand (3 sets of 15 seconds)
Tuesday: Pull Day
Core and Joint Prep:
(Rest is optional)
Cat and Cow Pose (1 set, 45 seconds)
Bird Dog Pose (1 set, 45 seconds)
Scapular Pull-Ups (2 sets, 8-12 reps)
The Perfect Warmup:
(Rest is 30 seconds)
Superman's (1 set, 8-12 reps)
Superman Side Crunches (1 set, 8-12 reps each side)
Cobra Push-Ups (1 set, 8-12 reps)
Reverse Planks (1 set, 8-12 reps)
Strength Training:
(Rest: At least 90 seconds)
FL Raise (2 sets, 6 reps)
Skin the Cats (3 sets, 4 reps)
Bodyweight Rows (3 sets, 7 reps)
Pull-Ups (3 sets, 5 reps)
Bodyweight Curls (3 sets, 7 reps)
Wall Handstand (3 sets of 15 seconds)
Wednesday: Leg Day
The Perfect Warmup:
(Rest is optional)
Heel to Toe (1 set, 30 seconds)
Folded Squat (1 set, 30 seconds)
Alternating Archer Squat (1 set, 30 seconds)
Skipping (1 set of 30 seconds)
High Knees (1 set of 30 seconds)
Strength Training:
(Rest: At least 90 seconds)
BW RDL'S (2 sets, 15 reps)
Staggered BW RDL'S (2 sets, 15 reps each side)
Bent Leg BW RDL'S (2 sets, 10 reps each side)
Straight Leg BW RDL'S (2 sets, 10 reps each side)
Squats (3 sets, 7 reps)
Step-Ups (3 sets, 6 reps each side)
Reverse Lunges (3 sets, 8 reps each side)
Horse Stance (1 set, 45 seconds)
Calf Raises (2 sets, 12 reps)
Negative Pistol Squats (2 sets, 4 reps each leg)
Compact Leg Lifts (3 sets, 8 reps)
One Leg Plank (1 set, 45 seconds each leg)
Hollow Body Hold (3 sets of max holds)
Thursday: Cardio + Mobility
Mobility Training:
(Rest is 30-60 seconds)
Exercise Bike (1 set of 15-30 minutes)
Cat and Cow Pose (1 set, 60 seconds)
Cobra Pose (1 set, 60 seconds)
Child's Pose (1 set, 60 seconds)
Superman's (1 set, 60 seconds)
Reverse Snow Angels (1 set, 60 seconds)
Squat to Pike Hold (1 set, 60 seconds)
Prayer Squat (1 set, 60 seconds)
Friday: Full Body
The Perfect Warmup:
(Rest is optional)
Choose any warmup exercise that you like from the list above.
Strength Training:
(Rest: At least 90 seconds)
Bird Dog Pose (2 sets, 12 reps each side)
Pike to Planche Lean (3 sets, 5 reps)
Incline Push-Ups (3 sets, 12 reps)
Cobra Push-Ups (1 set, 15 reps)
Back Bridge Presses (3 sets, 5 reps)
Hammer Grip Pull-Ups (3 sets, 6 reps)
Archer Squats (2 sets, 6 reps)
Bulgarian Split Squats (2 sets, 6 reps)
Saturday: Leg Day
The Perfect Warmup:
(Rest is optional)
Choose any warmup exercise that you like from the list above.
Strength Training:
(Rest: At least 90 seconds)
Archer Squats (3 sets, 6 reps)
Step-Ups (3 sets, 12 reps each side)
Single Leg Glute Bridges (3 sets, 8 reps)
Sissy Squats (2 sets, 5 reps)
Wall Sits (3 sets, 60 seconds)
Hollow Body Holds (3 sets, max hold)
Sunday: Rest Day
Chapter Four: How long should I do this?
Do this for at least 3 months.
Chapter Five: Where do we go from here?
You can choose:
Skills
Gymnastic Rings
Weighted Calisthenics
Keep going :)
Whew that was a lot to type! Thank you for the support family 😭🔥💪🏾
@@STRIQfit You are welcome. I am totally obsessed with Calisthenics. So, I wrote this for reference. ❤
I have some questions. So, If you read this, plz reply.
So, I am using an app called " Calisteniapp Workout " (It's both on Play Store and App Store). They have many programs, exercises, and much more. I am currently following a beginner level program called " Fullbody muscle building ". It's 29 weeks long (It's almost 7 months). It consists of 10 phases starting from basics to advance exercises. I am currently in phase 5. I am getting stronger. I can notice changes in my physique.
Should I continue following my program or should I start this workout plan that you shared in this video. And if I should follow this one then as you said we should do this for 3 months. So, after 3 months can I start learning skills (ofc starting with beginner skills), and using gymnastic rings, using weights etc or I need to follow this plan for much longer before progressing to skills etc.
I know I have made a lot of mess in here but it's just that I am really obsessed with Calisthenics. So, I want to be on a right path. I don't want to waste time. Any help/guidence will be really appreciated.
Thank you. ❤
WEEKLY ROUTINE
7:09 Monday Push day
10:45 Tuesday Pull day
12:54 Wednesday LEG DAY
15:55 Thursday Cardio+ mobility
17:31 Friday Full body
18:59 Saturday Leg day 2
20:06 sunday rest day
🔥💪🏾 thank you
@@STRIQfit 🤝
Freaking legend
The fact that you share your knowledge so openly and in detail warrants respect, man! You're truly elite!
I'm on my own calisthenics journey and you are great source of knowledge & inspiration!
Wow those are some really kind words! Thank you for the support family 😭🔥💪🏾
This is THE #1 BEST video that I’ve seen on how to improve body mobility because everything is explained very clearly and is easy to understand. Thank you a lot my guy
I appreciate that more than you know! Thank you for the support! I’m glad I could help you 🔥💪🏾
I agree.
Hey, if you put 0.00 before your timestamps in the description, the chapters you've writen should show up in the video, great content
Let me try it. Let me know if it works
Wait how do I do it? Can you type an example? I’m having trouble
@@STRIQfit Try, 0:00 - Intro or the other way around before your chapter zero
Example:
Intro - 0:00
Chapter zero: The Scapula - 00:17
Think that should work?
@@ryanrobinson2293 You are the goat! I think I fixed it up now!
Not really a beginner, just an inconsistent amateur. However, I want to show my appreciation for this highly valuable guide. With it I can review my workout approach and correct the rookie mistakes. I do hope it will stay free, but it is up to the creator.
Wow, thanks for the support 🔥💪🏾
the bad news:
God gave us the moral law. it consists of 10
commandments & that is our standard.. a standard that we cannot live up to. we all fall short & have sinned against God. if you have ever lied, stolen, used God's name in vain, or even looked with lust. you're guilty.) God is a judge, & we are all criminals against Him. crimes obviously deserve punishment, because only a corrupt judge would let crimes go unpunished. the punishment for sin is death. sin must be removed or paid for. so, how did God react?
the good news:
John 3:16 "For God so loved the world, that He gave His only begotten Son, that whoever believes in Him should not perish but have eternal life."
God was manifest in the flesh in the form of Jesus of Nazareth & He lived a perfect sinless life. Then He took the punishment that WE deserve. Jesus died on the cross so that our sins can be forgiven. Afterwards He was buried & then He resurrected three days later. because of Him, our death sentence can be lifted off of us & we can inherit eternal life as a free gift.
here is what you have to do in response to the gospel:
I. believe - believe in the gospel. accept Jesus as your Lord & Savior & trust in Him alone for your salvation, because we clearly can't save ourselves since we have all sinned
Il. repent - forsake your sins. i cannot say i am a Christian & continue to lie, steal, murder, etc. i would just be a hypocrite. although Christians will still sin from time to time, it's something we turn away from. it grieves us. & that’s all.
after that you just get baptized when you’re able & continue to grow spiritually. read your Bible daily & obey what you read in it
How are you doing after 1month
My Man, this video just came at the right time, i wanted to start working out again but this time properly with calisthenics, but i wasnt finding any videos for total beginners and now you upload this. And the one year progression is great too.
Also you explain all the workout(s) so well, thank you so much. 🙏 💪
You got this! Let me know if you have any other questions! Go be great! 🔥💪🏾
@@STRIQfit thanks! If i ever have trouble ill ask around, lets go! ✊
Was getting impressed literally every 30 seconds. Thanks for the guide as a lot of beginners are looking where to begin. Couldn’t be more excited for Calisthenics.
Wow! Thank you so much for the kind words. 🔥💪🏾
I think the only thing more impressive than the feats of strength in this video are how concise you are at explaining whats happening
Thank you for the support and kind words!
You make the highest quality calisthenics/GST videos I’ve seen on RUclips, thanks so much for your care and thoughtfulness. Especially helpful for some of us who aren’t indestructible and in their 20s anymore 😂
This is an amazing comment! Thank you so much for the support 💪🏾🔥
the bad news:
God gave us the moral law. it consists of 10
commandments & that is our standard.. a standard that we cannot live up to. we all fall short & have sinned against God. if you have ever lied, stolen, used God's name in vain, or even looked with lust. you're guilty.) God is a judge, & we are all criminals against Him. crimes obviously deserve punishment, because only a corrupt judge would let crimes go unpunished. the punishment for sin is death. sin must be removed or paid for. so, how did God react?
the good news:
John 3:16 "For God so loved the world, that He gave His only begotten Son, that whoever believes in Him should not perish but have eternal life."
God was manifest in the flesh in the form of Jesus of Nazareth & He lived a perfect sinless life. Then He took the punishment that WE deserve. Jesus died on the cross so that our sins can be forgiven. Afterwards He was buried & then He resurrected three days later. because of Him, our death sentence can be lifted off of us & we can inherit eternal life as a free gift.
here is what you have to do in response to the gospel:
I. believe - believe in the gospel. accept Jesus as your Lord & Savior & trust in Him alone for your salvation, because we clearly can't save ourselves since we have all sinned
Il. repent - forsake your sins. i cannot say i am a Christian & continue to lie, steal, murder, etc. i would just be a hypocrite. although Christians will still sin from time to time, it's something we turn away from. it grieves us. & that’s all.
after that you just get baptized when you’re able & continue to grow spiritually. read your Bible daily & obey what you read in it
scapula
scapular push-ups 0:47
scapular pull-ups 1:07
scapular wall slides 1:19
inverted shrugs 1:42
wrist
front rocks 2:00
side rocks 2:09
reverse rocks 2:17
false grip fist 2:24
around the worlds 2:30
foundation
wall push-ups 2:53
incline push-ups 3:08
standart push-ups 3:23
chair squats 3:54
standart squats 4:06
static lunges 4:18
bent leg rows 4:48
straight leg rows 5:00
scapula pull-ups 5:15
assisted pull-ups 5:22
standart pull-ups 5:33
bent leg dips 5:51
straight leg dips 6:10
assisted dips 6:22
standart dips 6:34
push day
core and joint prep
scapula push-ups 7:12
hollow body hold 7:25
side planks 7:33
warm up
arm circles 7:43
pike to plank 7:53
alternating t-pose 8:00
knuckles to fingers to palms 8:07
plank walks 8:26
skipping 8:41
high knees 8:47
treadmill 8:56
exercise bike 9:00
training
planche lean 9:18
hindu push-ups 9:25
bodyweight dips 9:51
pike push-ups 10:03
diamond push-ups 10:20
wall handstand 10:31
pull day
core and joint prep
cat and cow pose 10:47
bird dog pose 10:53
scapular pull-ups 10:59
warm-up
superman’s 11:15
superman side crunches 11:20
cobra push-up 11:28
reverse planks 11:37
training
fl raise 11:46
skin the cats 11:58
bodyweight rows 12:15
pull-ups 12:24
bodyweight curls 12:32
wall handstand 12:43
leg day
warm-up
heel to toe 12:56
folded squat 13:02
alternating archer squat 13:15
skipping 13:27
high knees 13:32
training
bw rdl’s 13:51
staggered bw rdl’s 13:58
bent leg bw rdl’s 14:02
straight leg bw rdl’s 14:09
squats 14:15
step-ups 14:24
reverse lunges 14:38
horse stance 14:51
calf raises 15:03
negative pistol squats 15:15
compact leg lifts 15:24
one leg plank 15:37
hollow body hold 15:48
cardio + mobility
exercise bike 15:55
cat and cow pose 16:10
cobra pose 16:24
child’s pose 16:33
superman’s 16:46
reverse snow angels 16:57
squat to pike hold 17:09
prayer squat 17:21
full body
warm up
training
bird dog pose 17:40
pike to planche lean 17:50
incline push-ups 17:58
cobra push-up 18:02
back bridge presses 18:15
hammer grip pull-ups 18:29
archer squats 18:39
bulgarian split squats 18:48
leg day 2
warm up
training
archer squats 19:04
step-ups 19:14
single leg glute bridges 19:21
sissy squats 19:30
wall sits 19:46
hollow body holds 19:56
The real GOAT time comment
I love you 😮
This wrist prep advice is essential.
When I began calisthenics I ended up devoloping a wrist injury, and if you wrists hurts, push exercises is off the table and your progress will stall.
Even now, more than two years later, I'm still struggling with my wrists and can't progress as quickly as I would like.
I personally do the wrist warm-up from GMB Fitness and Tom Merrick every day and it is helping a lot.
Wrist training is essential literally! Thanks for the comment family 💪🏾🔥
pple like you make the world a better place.
thanks for sharing the knowledge
I can only hope so! Thank you so much for the support!
the bad news:
God gave us the moral law. it consists of 10
commandments & that is our standard.. a standard that we cannot live up to. we all fall short & have sinned against God. if you have ever lied, stolen, used God's name in vain, or even looked with lust. you're guilty.) God is a judge, & we are all criminals against Him. crimes obviously deserve punishment, because only a corrupt judge would let crimes go unpunished. the punishment for sin is death. sin must be removed or paid for. so, how did God react?
the good news:
John 3:16 "For God so loved the world, that He gave His only begotten Son, that whoever believes in Him should not perish but have eternal life."
God was manifest in the flesh in the form of Jesus of Nazareth & He lived a perfect sinless life. Then He took the punishment that WE deserve. Jesus died on the cross so that our sins can be forgiven. Afterwards He was buried & then He resurrected three days later. because of Him, our death sentence can be lifted off of us & we can inherit eternal life as a free gift.
here is what you have to do in response to the gospel:
I. believe - believe in the gospel. accept Jesus as your Lord & Savior & trust in Him alone for your salvation, because we clearly can't save ourselves since we have all sinned
Il. repent - forsake your sins. i cannot say i am a Christian & continue to lie, steal, murder, etc. i would just be a hypocrite. although Christians will still sin from time to time, it's something we turn away from. it grieves us. & that’s all.
after that you just get baptized when you’re able & continue to grow spiritually. read your Bible daily & obey what you read in it
You are filling in very important missing pieces in the calisthenics and fitness space, and so professionally done too. Wow.
Thank you 👉💪
thank you for providing us with such a detailed routine...I love how you bring together exercises for strength, resistance and mobility, cause especially the last one gets forgotten too often. Keep up the good work man!
Thank you so much family 💪🏾🔥
New subscriber man, keep up the work! I see you hitting 100K by the end of the year easy❤️
We’re going for it! Thank you for the support 🔥💪🏾
This video is a gem. Thank you for this.
Restarting my calisthenics journey!
Thank you for the support family! 🔥💪🏾
This is exactly what I needed. Everyone seems to have had a headstart and I’m starting at the beginning before the beginning 😂so this video is actually helpful and provides a routine to build up the strength to get to the next level and I could not find a video like this on RUclips. So, thank you.
Best video, started up calisthenics after going to the gym for 6 months. Done calisthenics before but this has gave me more progress than the last time I did calisthenics
Let’s go! Go be great! 🔥💪🏾
this is such a good intro to calisthenics- i’ve been wanting to get into it and looking for something exactly like this for a while. you laid everything out so clearly, thank you so much
Thank you for the support and kind words!
thank you soooo much for this video, helped me immensely to understand and start my calisthenics journey. there are millions of other videos but I found yours the most easiest to understand implement. it has some minimalistic and simple vibe to it, and so easy to understand. a suggestion: if possible, change the channel name to your name. it gives some authenticity and I think it will be easier for people to share your channel and talk about you. once again, thanks a ton for this
Thank you for this!! I haven't watched yet, but I've been looking for this. Going to save for when I can sit down and take notes!
You are so welcome! Thank you so much for saving 🔥💪🏾
Man,amazing video, you are proper ! Thank you so very much. I learn more about training in 22 min than 2 years in the gym
This is an amazing comment thank you! 🔥💪🏾
Great video! I start calithenics 5 moths ago and i have enyojed it so far, this video is very helpful.
Glad you enjoyed it! Thank you for the support 🔥💪🏾
I have been messing around inconsistently for a few years. This is perfect and just what i needed. Thank you so much. Im a bit worried as im quite old now but im prepared to commit!
Glad it helped! Let me know how it goes 🔥💪🏾
Can't believe how perfectly timed this video was. I'm an amateur, but I'm just super inconsistent and that is mainly due to me not having had a proper workout routine. I just made up my mind to finally put together a workout routine and then out of the blue, this video pops up in my recommendations. You helped me tremendously!
Earned yourself a new sub, keep up the amazing work🔥🔥
This video is great, i had just watched ur first year skills video a few days ago and imediatly subscribed. Not only are your videos really helpful, but i really like how you interact with almost everyone in the comments
Welcome aboard! and wow thank you for noticing that. I’m glad to know that it is affecting and increasing the moral 😤🙏🏾💪🏾🔥 let’s get it!
I just found out your channel, this is great. definitely going to try it
Hope you enjoy! 🔥💪🏾
Amazing video done body building style training for 3-4 years and coaching that style of training now down from 98kg to 78kg lost a fair bit of muscle but feel and look better for it doing this style of training was interesting only struggled to do back bridge press due to wrist pain and mobility a few things were a slight challenge due to stability but feels good to be a beginner again
Something new and challenging is always good for the spirit! Glad to have you! Thank you for the support family🔥💪🏾
Thank you so much for this video. Please keep it up because im gonna keep up with YOU and do this for three months!
He need to blow up he has a good video quality and also he tells from bottom❤ Keep it up bro you are the best in teaching in youtube
Thanks a ton! I’m definitely working on it 💪🏾💪🏾🔥
Truly the most comprehensive detailed video for beginners out there.
This video is so helpful. I think I'm over lifting weights as a women. I'm more interested in having a goal and seeing it completed thru work and effort. I like the idea of having more mobility and body strength. This turned into a monologue
You got this! No, I love hearing what you have to say! I’m here to help 🔥💪🏾
Wow! What an awesome video. I've been looking into how to start calisthenics for a while now, and this is the best video I've found by far. I'm going to save this video and watch it again and again as I make progress. Thank you so much. ❤
Awesome! Thank you for the support family🔥💪🏾 try your best and go be great
Thank you so much for this excellent calisthenics guide! I hope this channel gets more recognition and gains more subscribers. 😊
Thank you so much for the support and kind words! Go be great! 🔥💪🏾
Best calisthenics beginners video, well explained ❤.
Glad it was helpful! Thank you for the support and kind words!
@@STRIQfit No problem, 100k 🎉🎉.
@@STRIQfit No problem bro, try 👍.
I don’t get all the excersises yet with strict form, but getting there slowly.
Its a great balanced work-out.
Tyvm!
Thank you so much! You got this!
Been needing this thanks👍
Glad to help 🔥💪🏾
Thank you, I am going to try this.❤
Hope you enjoy! Thank you for the support family 🔥
This was a great video, thanks man.
Glad you enjoyed it! Thank you for the support!
The exact topic I wanted to learn about and it's high quality. I was curious because I saw your back muscles in the first/second year of callisthenics videos. It seems I need to "activate" those, but I don't understand how. I have been stuck trying to improve pullups for decades. My arms and shoulders always give up before I ever feel my back working. Let's hope I learn something in this video, let's watch. 😊
EDIT: I am already doing most of this every day of the week, resting when my body tells me to. Well, let's see if I make progress on the scapula awareness thing.
Let’s go’ 🔥💪🏾
Really appreciate this video man, thank you.
Glad it was helpful! Thank you for the comment 💪🏾🔥
Thank you for this
Wholeheartedly
Thank you for the support family 😭🔥💪🏾
clicking on the video cause i thought ur jon jones xddd , leaving with the best infos and straight to the point , no bs , pure informations , thanks a lot sir
Thank you so much for the support family! 🔥🔥🔥
This video is so clear and well put together. Thank you so much!
Thank you so much for the support!
Thank you sir. I will try to do your workout plan for 3 months, and hopefully if I remember will come back to give feedback on results :)
Best of luck! Please do 🔥💪🏾
Great video! Also, I would Love to see same concept, but for intermediate and advanced athletes)
Thanks a lot 👍
Noted! You can look forward to them in the future. I do have an intermediate routine though for calisthenics. It’s a little on the upper intermediate side though.
Oh, great! Thank you! I'm recommending you to my friends) @@STRIQfit
I love this video as it is actually for beginners the tips are amazing, thank you.
I would like to know if you do hybrid calisthenics (lifting weights + calisthenics) since i go to the gym i like it but i would love to learn calisthenics, i hust have no idea how to start it mixing both of them
Yes I do! I do Weightlifting Primarily on my leg days. So if you want a quick way to make it work.
You should try to do your calisthenics after warming up. That’s when you’re going to be at your highest potential to complete skills.
Finish up with weights at the end to toast your muscles and reach failure.
@@STRIQfit definitely trying that thank you a lot for your dedication:)
Thanks for this video, it’s really informative and easy to follow, just what I need right now
Awesome video man! There are some THICC people working out at your gym
Thank you for the support 🔥💪🏾
Thank you man
Thank you for the support 💪🏾🔥
Thanks for the video man this really helped me a lot ❤
Thank you for the support and kind words!
Bros the goat
Thanks family 🔥💪🏾
This is the video I’ve been looking for so long. I’ve been training for a couple months and have seen huge progress in my foundation. Still I’ve not bought a pull up bar as I don’t know where to put it. Do you have any advice or ideas?
I should try it💪
You definitely should ✅💪🏾
Thanks for this vid
No problem! 🔥💪🏾
Loved the video man. Btw when are you uploading the calisthenics skills you need to master in your third year video? Much love fam 💯❤
It’s coming up next! Had to get this one out! Thank you family 💪🏾🔥
This video came at the perfect time for me! I’ve got bored of standard weight training after 8 years and so I am committing to doing calisthenics regularly. I wasn’t sure which routine to go with but this video helped out a ton. Appreciate it!
Thank you for trying it out and leaving a comment family 💪🏾🔥
Thank you
You're welcome! Thank you for the support! 🔥💪🏾
I don't usually comment but your videos are good
I appreciate that! That means alot fam! Thank you so much!
I have started your workout program brother, I rewatch my routine regularly@@STRIQfit
Hey dude, I’ve been having problems with the workout as the rep count isn’t challenging enough for me (I’ve been doing callisthenics for about 3 months now). Could you drop a part 2 like where you would go from there?
Absolute G!!
Thanks family 🔥💪🏾
Great video man,really grateful for it also when should i train my neck muscles and other muscles like forearms etc?
No need to train what you’re looking for directly but if you’d like to you could train forearms and and other accessory muscles during your mobility days
@@STRIQfit thanks man
Best video i have ever seen for calisthenics cuts through the bullshit and makes me fell like you are my coach wich you are now by the way i have to complete this youtube channel !!!
What a channel
Loved the video man- best guide I have seen. Quick question though. I have done/do strength training so do weighted squats- when switching to this plan should I continue with the weighted squats etc. or just stick to body weight? Thanks
Yes, absolutely do weighted squats especially if you have the equipment.
thank you man
goated vid
Thank you family 💪🏾🔥
Bro plz post the combined weekly workout video of gym and calisthenics
Will do soon! 3rd year skills is coming out next currently being edited.
3months?!? Sept 1st LFG!!!
Hey great video and workout plan🔥I will for sure give this one a shot. But I have one question. I do not really feel comfortable about the "Front Lever Raise" and the "Skin The Cat" on Pull Day. Do have any suggestions on other variations to try instead or work my way up to them. I feel like I could work my way up the the "Front Lever Raise" but the other move looks too hard and kinda scary for me 😅Are there any Substitution exercises? Thanks 💪😁
thanks
No problem 🔥💪🏾
Hi, I love your videos, please show us what your meals are like to build that body
Will do!! 💪🏾🔥 look out for it
thanks bro
Man this is amazing. I want to start this routine right away. But I have a question. So the first, would I be performing Chapter Zero thru Chapter 2 the first week then the following week do the rest of the chapters? Or is Chater Zero thru 2 the warm up?
Chapter 0 is just introducing you to the scapula. It’s a good idea to warm up your scapula and wrist along with your warm up.
If you can do the base number of required exercises then you’re good to go with starting the workout.
Thank you for the support family 😭🔥💪🏾
Hello thank you for all these great tips.Just a quick question can I start with chapter 3 while practicing push-ups and pull ups or should I wait till I can do them easily to move on to the next chapter?
Thank you man such a great guide. By the way Just wanted to ask if you have alternative for the wall handstand, FL pull up and the skin the cat for overweight people?
Wall Handstand - Pike Holds or Elevated Pike holds. So basically holding the starting portion of a pike push-up. That should get you more comfortable. Make the pike sharper or move your legs closer to your body as you get more comfortable in that inverted position.
FL Raise- Try using a resistance band, tie that around a bench or bar over head. Lay on your back and replicate the FL raise position by keeping your arms shoulder length and locked out with your Core activated.
Make sure there’s no slack in the resistance band and pull it down to around your hip level as your laying on your back keeping everything activated. That should help
Skin the Cats - Use a Towel or stretch Bar, lay on your stomach. Grab the bar or towel and make sure there’s no slack. Keep the bar overhead and bring it behind your back until you feel a good stretch in your shoulders. It’s important to not over do it. Widen the grip of your hands if needed.
I hope this helps! 🔥💪🏾
@@STRIQfit maaannn this would definitely help thank you so much for the response
Great video. Thanks! Question on rest times. When you say rest at least 90 seconds - is that in between each set or just in between different exercises?
In between each set. Rest is always for each set.
So 4 pushups rest, 4 pushups, rest, 4 pushups, rest, next exercise etc.
Great content to help with calisthenics and using minimal equipment. What would be a regression for the wall handstand?, I currently do bridges and shoulder stands.
Thanks 💪
Hi fam! It would be an elevated Pike hold.
Even further just a pike hold or frog stand. Pike holds are when you set up for a pike push-up position but you only hold the top portion and lean into your hands. Elevated means placing your feet on a higher elevation like a bench or something
@@STRIQfit perfect thanks! I have been working solo for about a month so your content is helpful thank you…!
Do you have any content for people starting again? I am battling the side effects of cancer treatment so my progression is very slow but I think some may be mind over matter, do you provide any plans or anything? Thanks
Bro, really good video, appreciate it a lot.
Btw, is it normal for my wrists to hurt during the push workout? I did the wrist exercises before warming up, and they still hurt during the workout (not excessively or anything, but they did bother me a bit).
P.S.: It's been about an hour since I finished the workout, and I only feel a slight discomfort, but it's almost nothing.
Wrist will feel some tension but they should not hurt. Spend some more time stretching your wrist during the warm up and make sure you are turning your hands slightly outwards when possible. This should alleviate the stress in your pushing movements.
I really want to get started my only thing is I don’t have a pull up bar, I’m wondering what other ideas you have for alternative methods?
Without a pull-up bar it is difficult to get some serious back development in the future. In the Beginning however you can use some alternative methods that will start you off nicely. One of them is using like a table for Bodyweight Rows, or using a tree or wall is the next best bet. Id suggest seeing if there is a park nearby you that you can visit for your pull-days only. Use your environment and be creative! Thank you so much for the support!
Ive been doing your weekly workout and all seems to be going fine. But wow front lever raises are difficult, I can do 4 and be completly done for the entire workout let alone skin the cats. Any regressions that can work up to it better?
Same problem can do every exercise except those 2
I decided tp try this for 3 months today and see how i progress. I got all the way to the handstands and was already scared to do these, buuuut i tried anyways
The handstands themselves were not too bad, but then... i dismounted and was too scared to walk my hands out due to tiredness, so i dropped my legs to the side and when they hit the ground, i guess i had relaxed my core already and my mid back felt like i got hit with a hammer! I was still moving okay and shook it off enough during rest that i attempted the second handstand. It also wasnt too bad besides the cat gettimg freaked out and walking right under me to check out what i was doing and making me nervous i would fall on her. I got through the 15 seconds, but again was too nervous to walk out of the handstand and i dismounted the same way.. 😢
Felt like a sledgehammer hit my mid-back... 🎉
Idk if i am gonna have to postpone further workouts for a week or if im overreacting. It still feels like i got kicked in the nuts really hard. I can tell its gonna be inflamed.
Requested to be seen at a sports medicine clinic in my town. Hopefully they can get me in tomorrow
I did enjoy the workout until the injury occurred though.
I recommend if you never have or don't feel comfortable with the handstand in the first place, get a spotter if possible so they can support your dismount.
Just doing market research
Hey, about the milestones. By 20 push-ups do you mean in one set or let’s say 8 pushups in 3 sets with 20s between the sets?
20 pushups in one set is the goal you want to aim for family
@@STRIQfitthanks for your rapid response! Will aim to do so!
Well great video to be honest, il l def subscribe but. I have question, if i decided to go to train for skills after mastering the movemenrs you said in the video, Should i keep doing the workouts while also learning skills? Or focus only on skills
Keep doing the workouts whilst training skills. You would train skills after your warm up before proceeding towards your regular workout! Thank you for the support and kind words!
Any guide videos on how to do the fl raises and skin that cats, i find myself struggling on doing this exercises
Sounds like I need to make some in depth ones. They will be coming in the near future
Can you pls do tutorial on how to do finger pushups
100% sure will. Thank you for the support family 😭🔥💪🏾
Why do I feel like I have seen an animated version of this thumbnail before
You probably have. I take inspiration for my thumbnails from other videos
so glad I came across this channel, just got serious about calisthenics the beginning of this year and love it, this has such great information, Thank You!
Thank you so much! I am glad it is useful for you! 🔥💪🏾
nose breathing is best with mouth close.
lol okay? 👌🏾
Intro - 0:00
Chapter zero: The Scapula - 00:17
Chapter one: importance of wrist - 01:54
Chapter two: building a foundation - 02:37
Chapter three: weekly workout plan - 07:04
Chapter four: how long should I do this? - 20:07
Chapter five: where do we go from here? - 20:29
WEEKLY ROUTINE
7:09 Monday Push day
10:45 Tuesday Pull day
12:54 Wednesday LEG DAY
15:55 Thursday Cardio+ mobility
17:31 Friday Full body
18:59 Saturday Leg day 2
20:06 sunday rest day
Thank you family 🔥💪🏾
Are there any regressions for skin the cat? The movement itself wasn't too difficult for me but I had a hard time getting my toes past the bar. I think it's the lack of flexibility of how close I can get my knees to my chest is the issue. Kicking my shoes off barely gave me enough room to pass through.
That is how it is when you start. If you have gymnastic rings that would be solid because you could keep them lower to the ground so you could have room for your legs to pass through whilst also building strength for the movement. I would suggest placing some boxes or bench below you when you perform the skin the cat so you do not have to worry about sinking to far into the movement. Always kick your shoes off when you perform it because otherwise it just doesnt work as smoothly lol! Thank you so much for the support!
Why ia the weekly plan in the descriptions different than in your video? 😊
I just added a preliminary plan for people who can’t do a decent number of pushups, pull-ups, squats, and dips. So that’s one you can follow until you reach a proper level then you can do the next progression weekly workout in the video.
Thanks for explaining! And for the video, it’s very helpful ❤
Cant wait to start this! But Im too heavy/weak to do the pull up exercises is that ok?
It is fine! Try the regression exercises to steadily build your pulling strength
@@STRIQfitthank you!
im struggling to balance doing beginner calisthenics and gym what do i do
see which one you like and connect with more and do that! You can always combine the two as well. If you are having trouble combining the two perfectly, stay tuned for a complete video on balancing calisthenics & weightlifting from me.
my doubt is i will follow this plan but i watched your video "every calisthenics skills to learn in 1st year" when will i learn those skills?
If you’re looking to learn and attempt skills they should be attempted after your warm up. That’s when you’re at your highest potential for success.
You’ll want to tailor your warm up to make sure it’s activating the muscles you’re about to use for skill training.
For instance, I could do the Pushday warmup before I go into my L-Sit or Handstand skill training.
If I’m training those skills I’m only going 3-5 sets after my warm up for max holds.
Then im getting into my regular routine.
@@STRIQfit Thank you so much. You are the best 💪💪
Question regarding session structure : is there any difference between working those exercise as a circuit or each of them separately ? thanks !
The main difference is the goal. Circuit training usually entails improving cardiovascular fitness and having minimal rest in between workouts. Having the sets and reps approach of performing each exercise and then moving to the next is typically used for strength building. It provides a good structure for progressive overloading. So I would do the sets and reps of an exercise before moving to the next.
@@STRIQfit thanks a lot for your reply !
Cool, I'm following thus)
Let’s get it! 💪🏾🔥