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Hey I'm a long time follower and just started getting into calisthenics again. My standard workout right now is 4x 10 pull ups, 20 push ups, 30 squats and a 10 sec l-hold plus 20 leg ups. I workout two days and rest one, rinse and repeat. What do you think?
Where should I start if a person is obese or overweight? I am going to lose weight and calisthenics seem to put a person in best shape without bodybuilding.
Hi, I do weightlifting but wanting to transition more to calisthenics, I'd like to be able to do all the strength skills such as handstand push ups, front levers , planche etc. Would you recommend I do this exact workout maybe 3 times a week?
Tasim Rashid you’ll feel why when you do the workout. Scientifically theres a certain amount of rest your upper body needs to be able to stabilize. Working out is not just ripping muscle, its training it, teaching it to rest, understand? Thats why breathing, eating and sleep is also so important. Your upper body has alot less muscle than legs, but more muscles work together. So they get ripped more. Dont think you should do reps until you can’t anymore. If you want to build muscle, working out till you sweat is not necessary. Rest inbetween the upper body workouts is a biological process you need to take. Certain rest times achieve certain goals. For example: More intense sets=3-5 min rest= strength Medium intensity=1-2 min rest=muscle size(hypertrophy) Low intensity, but as many reps as possible=30sec rest=strength endurance
Tasim Rashid so that you can do more or last longer :) An endurance exercise would be any cardio, it trains heart rate (because of the short breaks inbetween) and when it comes to something like pushups can help explosiveness. But, know this: more pushups does not mean stronger, it means you can endure more. Since a normal pushup is always the same weight, after a certain amount of pushups it doesnt make you any stronger. But strength endurence is optimizing your strength to do more for longer instead of being able to push, pull or press heavier, does that make sense?
Tasim Rashid yes. Imagine you have the strength to do 50 pushups in a row, but you struggle breathing by that point, that means you need strength endurance exercises. Another great strength endurance exercise. While certain planks can help build strength as they can be intense, holding a plank as long as you can is strength endurance training and very good
The planche and front lever were new movements to me. For which I used a resistance band and I took the most time to get familiarized with those exercises. For legs it was the nordic curl that took some time getting used to. So the whole thing took me about 1.5 hours including rests. Someone fitter might be able to get it done within an hour I reckon.
@@Raulb6728 @Rahul B Thank you so much for your answer - now I have an idea of how long I should set aside :-) Thanks a lot - I wish you a lifetime of gains and happiness! :-D
I am a teenager who has been struggling with being overweight. I live too far from a gym so I was forced to use the dumbells i have at home.They were too light and i discovered calisthenics. I struggled to find a good routine but i finally found it! I am so grateful for this workout!
After watching this video, I'm now trying to plan a home gym setup where I can do all this. My main goal for training used to be just about looks, but somewhere along the way I realized that the real goal to strive for is unlocking the full potential of the body to be able to do tons of fun stuff I'm not able to do at this point.
So we have to do it everyday ? : A1: Front Lever 3-5 sets of 8-15 seconds A2: Planche 3-5 sets of 8-15 seconds Superset A1-A2 Rest 90s after A2 B1: Vertical Pull (Chin up / Weighted Chin Up / Assisted OAC): 5x5 B2: Vertical Push (Pike Push Up / Handstand Push Up): 5x5 Superset B1-B2 Rest 90s after B2 C1: Step Up 3-4 sets x 6-8 reps C2: Nordic Curl Eccentric 3-4 sets x 3-6 reps C3: Single Leg Calf Raises 3 sets x 8-15 reps Superset C1-C3, no rest after C3. D1: Horizontal Row (Bodyweight Row / Front Lever Row) 3 sets x 8-15 reps D2: Horizontal Push (Push Up Regular / Archer Push Up / Pseudo Planche Push Up) 3 sets x 8-15 reps Superset D1-D2, 60s rest after D2. E1: Bodyweight Bicep Curl: 3 sets x 8-15 reps E2: Bodyweight Tricep Extension: 3 sets x 8-15 reps Superset E1-E2, 60s rest after E2. F1: Hollow Body Hold 3 sets x 30-45 seconds F2: Reverse Hyper 3 sets x 10-15 reps Superset F1-F2, 60s rest after F2. ?
I’m primarily a weight lifter and dancer but recently stumbled upon your videos and wow this targeted my weak points so well! Definitely diving down this rabbit hole!
Hey so i Tried it 4 week This way : Weekday : Early Morning : 20-30m stretch (helps recovery) Noon : Superset A, Superset B, Superset D, Superset E : reps/form , weight and number of rounds each superset, adapted to my lvl / 60-90s of rest betwen superset) Evening : Superset C, Superset F, + 10 minute abs (because i want it ) Weekend : Satruday : REST Sunday : 10km run active recovery ( i do believe by experiences, that light efforts are better for recovery than full rest / immobilisation ) Result : > Bads Points : * First this work with a correct amount of food and sleep. (And carefull to work/personal life stress) * Injury the third week (left shoulder and pec) forcing me to decrease the lvl on Noon Sessions the whole week (less weigth / simpler form) * Frequent knee pain, probably due to suddent increase of sollcitation (Never workout legs like this, few pistol squat to brag but nothing more, i prefer long run for this usualy) * Front lever perf decreased with time ( from full - to straddle) * ask to be rigorous, and a bit time consuming > Good Points : * Full body sollicitation feel f***g great * Planche perf increased ( from tuck to adv tuck), and aside from the front lever i was better at everything at the end, even the running part (leg weigth might have increased ?) * Muscle mass did increase a bit (i mean it's juste one month, so i'm far from a bodybuilder) * spliting the workout this way allows me to combine sport with my job and home life. This is no advice, this was just an experiment that wanted to share (may be to brag a bit, and because it helps me to synthesize ). i don't recommand to train everyday of the week if you're not used to, and if you're not aware of your body health at given time + have good sleep food and hydratation, and it's risky even this way, i injured myself once here. It was fun to do anyway, i 'll keep this workout, mix it up with some other and play with some periodicity and grease the groove ( or goose if you like foie gras :b) Thanks
If someone who workout fullbody 5x week, here's mine, with less time of work. It's a kind of weird how a maneged to make almost the same workout like him 😌 kk A1: Planche 2 sets A2: Front Lever 2 sets A3: Handstand 2 sets B1: Handstand Push Up 1 set B2: Assisted OAC 1 set C1: Pseudo Planche Push Up 1 set C2: Front Lever Row 1 set D1: Dips 1 set D2: Biceps Curl 1 set D3: Lateral raise 1 set E1: Step Up 1 set E2: Single Leg Calf Raises 1 set F1: Assisted Pistol 1 set F2: Single Leg Calf Raises 1 set G1: Hollow Body Hold 2 sets G2: Reverse Hyper 2 sets 1:30 after superset
This calisthenics channel is off the roof with professional content. And your physiques are outstanding, even the legs. Very lean, but still defined muscle mass
*2 month update* I'm MUCH stronger and more capable than before. I slowed down from 4-5 times per week to 1-2. Reason being I noticed I need a lot of training for my wrist/tendons/ligaments to continue the pace of progress. My body has also adapted psychically to these movements and I've incorporated ring training. The rings are much more fun but killer on the wrists. I hope you all are having fun with your training.
@@aleksandremakashvili2691 yes. More developed back, better posture, I'm maintaining my current weight by choice, wrists/arms are bigger and stronger, my grip is tighter, pull up game is strong, pushing strength is increased. Starting to incorporate more core. 3 months ago I was 195, im at 180lbs, with a good size. The exercises will only help you as much as you want.
@@megaloopholeable Glad to hear that keep up the good work man! Im happy for you. Just lost 15 kg in one month with keto and im starting calisthenics to cut down body fat even more and to build balanced body with it. I'll keep you updated too. I wish you the best! thanks for response.
@@megaloopholeable jesus man. 4-5 times was not smart. 3 times a week is the max for full body. Gotta get educated on recovery and different types of training splits. Also watch some of Daniel's video like advice every teenager should know. What progression are you currently at?
For a long period of time, I used to watch only to calisthenicmove channel's videos, because I couldn't really trust others. Then, I began to watch your videos (a couple years ago) and they really caught my attention. Now, you're together in a collab! Great moment! Keep going, you're the best!
@@blankizaki944 I switched to a new routine by abnormal beings that I enjoy much more, I definitely would have to say after a year of trying to figure things out on my own that I'd wish I'd learned more about progressions and how the movements actually worked specific muscle groups. (Read the book overcoming gravity 2 for everything you'd need on that) also that I had access to a gym for using weights to help strengthen major muscle groups like my lower back, and legs especially. Hope that helps! The most important thing is to never give up or become complacent with doing your workouts on time. 👍
I train for strength in the areas I don't have and skills in the areas in which I am strong. I believe with volume, size will come but shape and quality are more important.
You guys are hands down the best calisthenics channels on RUclips! All of your collab videos are amazing. I'm currently working with CaliMove programs and as soon as I finish them I can't wait to begin with Body By Rings!
Great video, absolutely you are motivating me, I'm in age 51, I followed your recommendations in the calisthenics workout and I reversed my age to 31. THANKS DANIEL .....Istanbul/ Turkey
@@Louis-lu5wh I know, but what about handstands, pistol squats and other things? Also, I know Magnus can front lever but I didn't know he could planche too, what a beast
Wow, exactly what I needed. Today is the very 1st day I'm gonna change from my usual bodybuilding workouts, to an entirely calisthenics one. Amazing info and exercices, thank you very much!
I have been starting doing weighted calisthenics for maximal load in some of the basic movements, plus packing on size with the workouts of course. Kinda wanna supplement it with static movements and skills. Wish me luck!
I have been training calisthenics for 3 months now and I might admit, its worth the effort, my body transformation is improving tremendously. Your video will surely help me work on front lever, and improve my core as well. so far I can do 15 clean dips 5 sets, 10 clean pull ups reps 5 sets , about 100 push ups and more with at least 5 to 10 sets etc..i will surely share my progress. Thanks for the tutorials
Fun is the number 1 ingredient in my opinion, each to their own, but it's a risky slope aiming for some specific goal, many people get lost always chasing something rather than enjoying the process, and we all know goals only give some short term satisfaction, but still nice to have some form of target to aim at, just enjoy the process though
i got 2 questions cause im pretty new to bodyweight training: 1. Why do we aim for chin ups and not for pull ups, arent they better if we want to progress the lever variations? 2. Shouldnt be dips in a balanced calisthenic workout, or do we train those muscles already with the existing exercises?
As I've aged, mobility and flexibility is ranked highest on my priority list. I've got cali movements mobility program and I love it. Then obviously i want to continue to add size and strength. Haven't ever really been interested in skills but i think I'll possibly implement this routine in after the winter/bulking period. Currently running an upper/lower routine
Currently I’m training for size because I’m skinny and underweight, when I feel that I’m satisfied with the size, I’ll heavily focus on strength and skills. (In my late teens)
Man I’m eating 1.6g of protein per kilogram of body weight, and I don’t really count calories cuz I just eat whatever’s available in the house, but I eat till I can’t get off the couch. But holy shit istg fast metabolism is a curse, I’ve only gained 1kg in the past 6 months. It’s a constant grind, but I’m hoping for the best.
@@batata4life99 keep chipping away man, I'd recommend smoothies with peanut butter, oats, fruit and Yogurt. Really easy to get the calories in that way so have one every day, also if you're still struggling to put on weight, a trick that worked for me was 2 bagels with nutella, the tastiest thing, high calorie, and you'll still be hungry after it
@Sokman00 , will try the smoothie, but are there specific measurements, or is it sorta random. The bagels I’ll probably not be able to try since there aren’t really any bakeries or cafes that make bagels in my area, but I am eating A LOT of donuts tho.
Great content as always! One serious question for you guys: Do you only train with calisthenics exercises or do you also work on machines and bars ??? Greetings from Germany
Daniel a lot people would like you to Collab with Artem Morozov & so do I. He has super amazing skills like you. His passionate motivating determined. Definitely enjoying his content. Valuable to the Calisthenics community. Don’t you think. Keep up the good work bro. Please let us know your thoughts. 💪🏾🔥🤙🏾
As for dips yeah I'm confused too but the only difference between pullup and chinup is that one uses forearms other uses biceps. but then again pull-ups are essential for muscleup which is also a important skill. Oh well this is probably not the video for that
My goal is to improve my skill. I started aerial silk and acro last year and had to stop my classes because of Covid and came across your video as I was looking for home exercises.
Going to do follow this routine throughout may to see the results. I followed the one posted in calimove channel and it was awesome! Now giving this a chance ;)
I love the exercise selection, but despite the fact that I can manage all the exercises, I feel way too fatigued to make it to the end. Wouldn't it make sense to split them up to better manage fatigue?
Mahmoud Abdelbaky Rep ranges are what you need to consider. Roughly speaking, the lower the reps (and the higher the weight obviously) the more strength gains you will make. For hypertrophy, ideal rep range is 8-12 I think. There’s a good video by Starting Strength on the topic explaining it way better than I can!
I’m an almost 48 yr old female, and don’t put on muscle easily, though I’ve been making some modest but quick gains in just the last week, simply by adding UNILATERAL EXERCISES to my regimen! I have a lot of body imbalances, and also want to build more basic strength, so working just one side at a time not only helps me develop more body awareness and muscle activation, but also strength gains that I wasn’t getting with bilateral exercises alone. Being a pretty heady person, it’s nice to be able to be IN MY BODY more, as I do the unilateral exercises. Two of my faves, as I build more strength, are the assisted pistol squat & one-arm push-ups done on my knees. I can totally feel the difference in my overall strength & stability, which was much needed! 😀👏
this is really the full workout and loved the exercises you showed, i love the blue shorts guy(Alex) his channel is the one together with yours having the best form and explanation. Thanks to both of your channels I am progressing all the time (52 yr old male doing keto and callenestics for 6 months and having visible abs for the first time in my life)Thanks for yr great content
U can size up very easily if u just do the lighter/easier type of excise but increase the volume. Taking the muscle to hypertrophy. 12-15 reps. 3sets if u fail form around 10-12 that's fine. U could do a month split and train 2weeks strength 2 weeks volume.
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Aren't you 1 year late?
Just saying
Hey I'm a long time follower and just started getting into calisthenics again.
My standard workout right now is 4x 10 pull ups, 20 push ups, 30 squats and a 10 sec l-hold plus 20 leg ups. I workout two days and rest one, rinse and repeat.
What do you think?
Thx fore the videos so easy to understand
Where should I start if a person is obese or overweight? I am going to lose weight and calisthenics seem to put a person in best shape without bodybuilding.
Hi, I do weightlifting but wanting to transition more to calisthenics, I'd like to be able to do all the strength skills such as handstand push ups, front levers , planche etc. Would you recommend I do this exact workout maybe 3 times a week?
Great Video Daniel, you're always welcome in our Gym ;)
I was waiting for this collaboration
I am fan girling so hard right now. I love it when you guys do collaborations.😁😁😁😁
Am i welcomed?
So that's why I saw you guys posted a video at the same time haha
M C Hahah exactly my thought
A1: 3:52 Front Lever 3-5 sets of 8-15 seconds
A2: 1:09 Planche 3-5 sets of 8-15 seconds
Superset A1-A2 Rest 90s after A2
B1: 4:23 Vertical Pull (Chin up / Weighted Chin Up / Assisted OAC): 5x5
B2: 5:49 Vertical Push (Pike Push Up / Handstand Push Up): 5x5
Superset B1-B2 Rest 90s after B2
C1: 7:09 Step Up 3-4 sets x 6-8 reps
C2: 7:39 Nordic Curl Eccentric 3-4 sets x 3-6 reps
C3: 8:11 Single Leg Calf Raises 3 sets x 8-15 reps
Superset C1-C3, no rest after C3.
D1: 8:39 Horizontal Row (Bodyweight Row / Front Lever Row) 3 sets x 8-15 reps
D2: 9:42 Horizontal Push (Push Up Regular / Archer Push Up / Pseudo Planche Push Up)
3 sets x 8-15 reps
Superset D1-D2, 60s rest after D2.
E1: 11:03 Bodyweight Bicep Curl: 3 sets x 8-15 reps
E2: 11:36 Bodyweight Tricep Extension: 3 sets x 8-15 reps
Superset E1-E2, 60s rest after E2.
F1: 11:58 Hollow Body Hold 3 sets x 30-45 seconds
F2: 12:34 Reverse Hyper 3 sets x 10-15 reps
Superset F1-F2, 60s rest after F2.
Legend
Tasim Rashid cause you’re legs’ve got alotta meat and muscle to them, you don’t need that rest.
Tasim Rashid you’ll feel why when you do the workout. Scientifically theres a certain amount of rest your upper body needs to be able to stabilize. Working out is not just ripping muscle, its training it, teaching it to rest, understand? Thats why breathing, eating and sleep is also so important. Your upper body has alot less muscle than legs, but more muscles work together. So they get ripped more.
Dont think you should do reps until you can’t anymore. If you want to build muscle, working out till you sweat is not necessary. Rest inbetween the upper body workouts is a biological process you need to take. Certain rest times achieve certain goals.
For example:
More intense sets=3-5 min rest= strength
Medium intensity=1-2 min rest=muscle size(hypertrophy)
Low intensity, but as many reps as possible=30sec rest=strength endurance
Tasim Rashid so that you can do more or last longer :)
An endurance exercise would be any cardio, it trains heart rate (because of the short breaks inbetween) and when it comes to something like pushups can help explosiveness. But, know this: more pushups does not mean stronger, it means you can endure more. Since a normal pushup is always the same weight, after a certain amount of pushups it doesnt make you any stronger. But strength endurence is optimizing your strength to do more for longer instead of being able to push, pull or press heavier, does that make sense?
Tasim Rashid yes. Imagine you have the strength to do 50 pushups in a row, but you struggle breathing by that point, that means you need strength endurance exercises. Another great strength endurance exercise. While certain planks can help build strength as they can be intense, holding a plank as long as you can is strength endurance training and very good
Outstanding work!! Def gonna try an implement some of these into my routine!
Jax blade in the building!! :D
you are everywhere my god
#godmakers
It’s Jax blade
Omg it’s my favorite fitness RUclipsr: jaxblade
Never thought I would be doing calisthenics but coronavirus had other plans for me. Can't wait to try these out.
@Rahul B have you done this routine yet? If so how long time does it roughly take to get through it?
The planche and front lever were new movements to me. For which I used a resistance band and I took the most time to get familiarized with those exercises. For legs it was the nordic curl that took some time getting used to. So the whole thing took me about 1.5 hours including rests. Someone fitter might be able to get it done within an hour I reckon.
@@Raulb6728 @Rahul B Thank you so much for your answer - now I have an idea of how long I should set aside :-) Thanks a lot - I wish you a lifetime of gains and happiness! :-D
Peter Kjærgaard Thanks man, you too 💪🏼
Rahul B ay bro is it good so far?
I am a teenager who has been struggling with being overweight. I live too far from a gym so I was forced to use the dumbells i have at home.They were too light and i discovered calisthenics. I struggled to find a good routine but i finally found it! I am so grateful for this workout!
WTF?! You do a collab with calisthenicsmovement and you don't wear a blue short ?!
😂
Ahahahhah epic.
ngmi danny
Can’t do cultural appropriation 🤧🤧
He wanna get canceled by the blue shirts community
I train for the skills, the strength is just a requirement and the size is a nice bonus
Thats nice
Ayy🔥🔥🔥
Bruh me too
Its intetesting to think of skills as the third sibling to strength and size.
Screw skills I just wanna get big but can't find gym near by
Excellent routine, Daniel! And thanks for the bit about shaking while breathing during hollow body. I always wondered if that was normal or not 😂
Love your channel!
You look just like Johnny Sins XD
After watching this video, I'm now trying to plan a home gym setup where I can do all this. My main goal for training used to be just about looks, but somewhere along the way I realized that the real goal to strive for is unlocking the full potential of the body to be able to do tons of fun stuff I'm not able to do at this point.
This workout is amazing fun. And I feel great afterwards. And even though I can only train once week now, I am still making progress.
Great job guys.
So we have to do it everyday ? :
A1: Front Lever 3-5 sets of 8-15 seconds
A2: Planche 3-5 sets of 8-15 seconds
Superset A1-A2 Rest 90s after A2
B1: Vertical Pull (Chin up / Weighted Chin Up / Assisted OAC): 5x5
B2: Vertical Push (Pike Push Up / Handstand Push Up): 5x5
Superset B1-B2 Rest 90s after B2
C1: Step Up 3-4 sets x 6-8 reps
C2: Nordic Curl Eccentric 3-4 sets x 3-6 reps
C3: Single Leg Calf Raises 3 sets x 8-15 reps
Superset C1-C3, no rest after C3.
D1: Horizontal Row (Bodyweight Row / Front Lever Row) 3 sets x 8-15 reps
D2: Horizontal Push (Push Up Regular / Archer Push Up / Pseudo Planche Push Up)
3 sets x 8-15 reps
Superset D1-D2, 60s rest after D2.
E1: Bodyweight Bicep Curl: 3 sets x 8-15 reps
E2: Bodyweight Tricep Extension: 3 sets x 8-15 reps
Superset E1-E2, 60s rest after E2.
F1: Hollow Body Hold 3 sets x 30-45 seconds
F2: Reverse Hyper 3 sets x 10-15 reps
Superset F1-F2, 60s rest after F2.
?
3 times a week dude
@@ignaciopalma5665 he said it in the vid ? i'm not english so i don't understand so much im sorry :x
No but with the intensity of the workout you should take a rest between every training, atleast a day.
How much should we rest between sets? It seems that there is only rest planned between blocks.
Either do it two to three times per week or every other day
I've lost 40 pounds since starting calisthenics. Your videos motivated me.
You re a real hard worker keep that good work
@@omarlaik106 💪
How’s it going now?
@@Louis-lu5wh He died
@@oneiroagent bro
I’m primarily a weight lifter and dancer but recently stumbled upon your videos and wow this targeted my weak points so well! Definitely diving down this rabbit hole!
Hey so i Tried it 4 week
This way :
Weekday :
Early Morning : 20-30m stretch (helps recovery)
Noon : Superset A, Superset B, Superset D, Superset E : reps/form , weight and number of rounds each superset, adapted to my lvl / 60-90s of rest betwen superset)
Evening : Superset C, Superset F, + 10 minute abs (because i want it )
Weekend :
Satruday : REST
Sunday : 10km run active recovery ( i do believe by experiences, that light efforts are better for recovery than full rest / immobilisation )
Result :
> Bads Points :
* First this work with a correct amount of food and sleep. (And carefull to work/personal life stress)
* Injury the third week (left shoulder and pec) forcing me to decrease the lvl on Noon Sessions the whole week (less weigth / simpler form)
* Frequent knee pain, probably due to suddent increase of sollcitation (Never workout legs like this, few pistol squat to brag but nothing more, i prefer long run for this usualy)
* Front lever perf decreased with time ( from full - to straddle)
* ask to be rigorous, and a bit time consuming
> Good Points :
* Full body sollicitation feel f***g great
* Planche perf increased ( from tuck to adv tuck), and aside from the front lever i was better at everything at the end, even the running part (leg weigth might have increased ?)
* Muscle mass did increase a bit (i mean it's juste one month, so i'm far from a bodybuilder)
* spliting the workout this way allows me to combine sport with my job and home life.
This is no advice, this was just an experiment that wanted to share (may be to brag a bit, and because it helps me to synthesize ).
i don't recommand to train everyday of the week if you're not used to, and if you're not aware of your body health at given time + have good sleep food and hydratation, and it's risky even this way, i injured myself once here.
It was fun to do anyway, i 'll keep this workout, mix it up with some other and play with some periodicity and grease the groove ( or goose if you like foie gras :b)
Thanks
Holyshiiiit monsters come back together from the calisthenics' hell
Cali move and fitness faq, we all love u , thank you so much ❤❤
Damn its El Eggs from Calisthenics Movement. I love how Daniel collaborates with everyone in the industry
I train for skills:
- skating.
- stick handling.
- shooting.
If someone who workout fullbody 5x week, here's mine, with less time of work. It's a kind of weird how a maneged to make almost the same workout like him 😌 kk
A1: Planche 2 sets
A2: Front Lever 2 sets
A3: Handstand 2 sets
B1: Handstand Push Up 1 set
B2: Assisted OAC 1 set
C1: Pseudo Planche Push Up 1 set
C2: Front Lever Row 1 set
D1: Dips 1 set
D2: Biceps Curl 1 set
D3: Lateral raise 1 set
E1: Step Up 1 set
E2: Single Leg Calf Raises 1 set
F1: Assisted Pistol 1 set
F2: Single Leg Calf Raises 1 set
G1: Hollow Body Hold 2 sets
G2: Reverse Hyper 2 sets
1:30 after superset
I only added biceps curl, because of this video
7:44 has anyone realized daniel was going to hit him with his elbow XD...LOL
daniel nearly knocked the guy out lmfao
his name is Alex and obviously he was not happy lol
Yes !!! That made me laugh every time
lol for some reason that was cracking me up :D
Is it Alex or El Eggs?
Wow!! This is one of your best and informative videos ever. Really liked the content!!
Amazing routine! I didn't expect it to be so challenging, and I did basic variations of all of the exercises.
It's been a year. Still doing it? How are your progress now?
This calisthenics channel is off the roof with professional content. And your physiques are outstanding, even the legs. Very lean, but still defined muscle mass
I train mainly for aesthetics but enjoy the fact that it also provides strength and skill.
arm strength 1 1:05 Front Lever 3-5 sets of 8-15 seconds
arm strength 2 3:52 Planche 3-5 sets of 8-15 seconds
Superset A1-A2 Rest 90s after A2
Upper body 1 4:20 Vertical Pull (Chin up / Weighted Chin Up / Assisted OAC): 5x5
Upper body 2 5:49 Vertical Push (Pike Push Up / Handstand Push Up): 5x5
Superset B1-B2 Rest 90s after B2
Leg1: 7:09 Step Up 3-4 sets x 6-8 reps
Hamstring1: 7:39 Nordic Curl Eccentric 3-4 sets x 3-6 reps
Leg2: 8:11 Single Leg Calf Raises 3 sets x 8-15 reps
Superset C1-C3, no rest after C3.
Back + shoulder 1: 8:39 Horizontal Row (Bodyweight Row / Front Lever Row) 3 sets x 8-15 reps
Back + shoulder 2: 9:42 Horizontal Push (Push Up Regular / Archer Push Up / Pseudo Planche Push Up)
3 sets x 8-15 reps
Superset D1-D2, 60s rest after D2.
Bicep 1: 11:03 Bodyweight Bicep Curl: 3 sets x 8-15 reps
Tricep 1: 11:36 Bodyweight Tricep Extension: 3 sets x 8-15 reps
Superset E1-E2, 60s rest after E2.
Core 1: 11:58 Hollow Body Hold 3 sets x 30-45 seconds
Core 2: 12:34 Reverse Hyper 3 sets x 10-15 reps
Superset F1-F2, 60s rest after F2.
Summary 13:20
Please! I hope you did an interview with the Cali-Move guys like you did with Saturno and Austin!!! If you didn't, go back! Get it done!!! 😀
2 weeks into the training routine. The progression already is sick. Just woke up, it is time to train.
*2 month update*
I'm MUCH stronger and more capable than before. I slowed down from 4-5 times per week to 1-2. Reason being I noticed I need a lot of training for my wrist/tendons/ligaments to continue the pace of progress. My body has also adapted psychically to these movements and I've incorporated ring training. The rings are much more fun but killer on the wrists. I hope you all are having fun with your training.
@@megaloopholeable any update on size? do you notice visible gains?
@@aleksandremakashvili2691 yes. More developed back, better posture, I'm maintaining my current weight by choice, wrists/arms are bigger and stronger, my grip is tighter, pull up game is strong, pushing strength is increased.
Starting to incorporate more core.
3 months ago I was 195, im at 180lbs, with a good size. The exercises will only help you as much as you want.
@@megaloopholeable Glad to hear that keep up the good work man! Im happy for you. Just lost 15 kg in one month with keto and im starting calisthenics to cut down body fat even more and to build balanced body with it. I'll keep you updated too. I wish you the best! thanks for response.
@@megaloopholeable jesus man. 4-5 times was not smart. 3 times a week is the max for full body. Gotta get educated on recovery and different types of training splits. Also watch some of Daniel's video like advice every teenager should know. What progression are you currently at?
For a long period of time, I used to watch only to calisthenicmove channel's videos, because I couldn't really trust others. Then, I began to watch your videos (a couple years ago) and they really caught my attention. Now, you're together in a collab! Great moment! Keep going, you're the best!
The Dream Team!! The ONLY Calisthenics people I listen to. Great to see you combining your expertise!!
1. Strength
2. Mobility
3. Skills
4. Size
In that particular order
Exactly the same for me!
How long have you all been training calisthenics for?
9:15 Remember people use the overhand grip, with your inner knuckles over the bar.
I’ve been looking for something like this and I plan on doing this routine and continuously making it harder! Halfway through it atm (:
I absolutely loved how he was avoiding your elbows during the nordics. Had me chuckling pretty hard. Great vid
FINALLY a proper calisthenics routine !
Well explained, improving movements clearly stated, a notion of progression.
Thank YOU !
-Firstly strenght
-Secondly skills
-Thirdly size
Just did this whole routine as a newbie, took me 2hrs 15minutes 😭♥️😍 it's so good
Still doing it? Or already change to new routine? Or stop workout altogether?
@@blankizaki944 I switched to a new routine by abnormal beings that I enjoy much more, I definitely would have to say after a year of trying to figure things out on my own that I'd wish I'd learned more about progressions and how the movements actually worked specific muscle groups. (Read the book overcoming gravity 2 for everything you'd need on that) also that I had access to a gym for using weights to help strengthen major muscle groups like my lower back, and legs especially. Hope that helps! The most important thing is to never give up or become complacent with doing your workouts on time. 👍
@@wyattt9820 thank you so much brother for the insight. Will check it out what you said here.
Woah thats some long workout
@@wyattt9820 thanks will look into that book
The perfect calisthenics channel doesn’t exi...
I train for strength in the areas I don't have and skills in the areas in which I am strong. I believe with volume, size will come but shape and quality are more important.
You guys are hands down the best calisthenics channels on RUclips! All of your collab videos are amazing.
I'm currently working with CaliMove programs and as soon as I finish them I can't wait to begin with Body By Rings!
Hey, Daniel! Thanks for the awesome workout! How often do you recommend doing it? Like every other day or?
train for skill, strength, flexibility and size
Same
I don't really care about size as more muscle mass means more weight and those extra muscle really makes it difficult to perform the skills
@@bikashth8539 not really if you look at Austin Dunham he got a good body physics and he's able to do skill
Shockwave T have you seen Dejàn Stipke?
@@Evensy2 sorry to say but i personally don't think his form is as good as other people that i look up to. He's got a great physique btw
Great video, absolutely you are motivating me, I'm in age 51,
I followed your recommendations in the calisthenics workout and I reversed my age to 31.
THANKS DANIEL .....Istanbul/ Turkey
You three guys are great ... Beginners should be so grateful nowadays ... there is some excellent content available
"With this workout you're going to get absolute best of all worlds". That hit me hard lol
Progressively getting stronger and more muscular is my goal.
this isnt for you then lol
@@panosgkilis9263 how so?
I think he should do weights instead if he wants very big muscles.
You should do a video with Magnus Mitbo where you try rock climbing and he tries calisthenics
yeah!
(Calisthenics(Rock climbing)) its a venn diagram
Magnus is already insanely good at callisthenics (he can planche)
@@Louis-lu5wh I know, but what about handstands, pistol squats and other things? Also, I know Magnus can front lever but I didn't know he could planche too, what a beast
@@tinchairs6384 yh he is so damn strong he can iron cross too i think
This guy Calisthenics and Morphology knowledge is Out this world
Wow, exactly what I needed. Today is the very 1st day I'm gonna change from my usual bodybuilding workouts, to an entirely calisthenics one. Amazing info and exercices, thank you very much!
I have been starting doing weighted calisthenics for maximal load in some of the basic movements, plus packing on size with the workouts of course. Kinda wanna supplement it with static movements and skills. Wish me luck!
After sets of handstand and planche holds, you won't have the energy to do weighted dips or weighted pushups.
You look like terron Beckham.
Good luck man, tho do these movements I need heavy bands, hope they get lighter in time.
How’s your progress been?
Sick!! Perfect timing since I'm pretty bored with my current routine 😅
ACTUALLY idc about how my body looks , the only thing that i care about is what my body can do !
Haha bollocks , everyone cares how they look at least a little
@@conor3361 Well yes , but not obsessed I’m focusing more on my abilities . + some of us got bad genes
I have been training calisthenics for 3 months now and I might admit, its worth the effort, my body transformation is improving tremendously. Your video will surely help me work on front lever, and improve my core as well. so far I can do 15 clean dips 5 sets, 10 clean pull ups reps 5 sets , about 100 push ups and more with at least 5 to 10 sets etc..i will surely share my progress. Thanks for the tutorials
I train for strength skill and size calisthenics has been a great new world of Fitness to explore
In all honesty, I don't train for either strength, skills or size. I train just for fun
My man. You got my mind
Me too!! 😂
So skills then lol
Fun is the number 1 ingredient in my opinion, each to their own, but it's a risky slope aiming for some specific goal, many people get lost always chasing something rather than enjoying the process, and we all know goals only give some short term satisfaction, but still nice to have some form of target to aim at, just enjoy the process though
I train to beat kakarot
3:31 careful with the head
lol
"Pack leg girth"best phrase ever
Daniel is hands down the best calisthenics instructor out there
Thanks for this great comprehensive workout!
i got 2 questions cause im pretty new to bodyweight training:
1. Why do we aim for chin ups and not for pull ups, arent they better if we want to progress the lever variations?
2. Shouldnt be dips in a balanced calisthenic workout, or do we train those muscles already with the existing exercises?
Size+strength ♥️
ya
6:28 *When your deltoids look like freak size walnuts... you've made it.* 😲
Please do a Calisthenics movement gym tour video!
I love the way you have mounted the racks on the wall....
As I've aged, mobility and flexibility is ranked highest on my priority list. I've got cali movements mobility program and I love it. Then obviously i want to continue to add size and strength. Haven't ever really been interested in skills but i think I'll possibly implement this routine in after the winter/bulking period. Currently running an upper/lower routine
3.30 El Eggs had a little accident with the dip bar 😂
I came to the comment section just to see this one lmao
Currently I’m training for size because I’m skinny and underweight, when I feel that I’m satisfied with the size, I’ll heavily focus on strength and skills. (In my late teens)
Make sure to get enough protein in. Aim for a gram of protein per pound of bodyweight. Also, be in a slight caloric surplus.
Man I’m eating 1.6g of protein per kilogram of body weight, and I don’t really count calories cuz I just eat whatever’s available in the house, but I eat till I can’t get off the couch. But holy shit istg fast metabolism is a curse, I’ve only gained 1kg in the past 6 months. It’s a constant grind, but I’m hoping for the best.
@@batata4life99 keep chipping away man, I'd recommend smoothies with peanut butter, oats, fruit and Yogurt. Really easy to get the calories in that way so have one every day, also if you're still struggling to put on weight, a trick that worked for me was 2 bagels with nutella, the tastiest thing, high calorie, and you'll still be hungry after it
@Sokman00 , will try the smoothie, but are there specific measurements, or is it sorta random. The bagels I’ll probably not be able to try since there aren’t really any bakeries or cafes that make bagels in my area, but I am eating A LOT of donuts tho.
Great content as always!
One serious question for you guys:
Do you only train with calisthenics exercises or do you also work on machines and bars ???
Greetings from Germany
Sometimes
Size , the skill and strength makes proud and keeps me going!
A little late, but I'm still shocked content of this quality is actually free! Definitely going to incorporate these!
Training mainly to skills but trying to increase the "basics" routines and number of trainings! Great information as always Daniel!
Daniel a lot people would like you to Collab with Artem Morozov & so do I. He has super amazing skills like you. His passionate motivating determined. Definitely enjoying his content. Valuable to the Calisthenics community. Don’t you think. Keep up the good work bro. Please let us know your thoughts. 💪🏾🔥🤙🏾
have you and calisthenics movement switched from pull-ups to chin-ups? I only see you doing chin-ups lately.
I train for mobility and strength. Both are catered for with your programs awesomly!
Strength and skills, I love diversity in my training!
7:54 well i'll have you know i have 2 strong germans on standby so im good.
What about pull-ups and dips ??
And all those exercises performed in one session ?
As for dips yeah I'm confused too but the only difference between pullup and chinup is that one uses forearms other uses biceps. but then again pull-ups are essential for muscleup which is also a important skill. Oh well this is probably not the video for that
@@shadowsage6253 you can train them at the beginning since that part is about skills
@@shadowsage6253 both pull ups and chin ups work the same muscles just emphasis different areas.
I add them to my routine so I can exhaust my chest and back more. And then instead of doing it 3 times a week I do twice
"do you train for strength, skill, or sie?"
well, i like trains
My goal is to improve my skill. I started aerial silk and acro last year and had to stop my classes because of Covid and came across your video as I was looking for home exercises.
I'm good with whatever I can make myself better. strength is a good thing to build
I didn't win the giveaway again.....oh wait, wrong channel
Thank you for being loyal subscriber
Athlean x 🤔
refugigator What's Up guys
Fellow man of culture... Now go and do your face pulls
Unleash the BeAXst
247365
I train for mental well-being.
I train for all 3 but I'd say more in this order: strength, skills, size.
the best in business and the best calisthenics learning videos ever!!!
Going to do follow this routine throughout may to see the results. I followed the one posted in calimove channel and it was awesome! Now giving this a chance ;)
I love the exercise selection, but despite the fact that I can manage all the exercises, I feel way too fatigued to make it to the end.
Wouldn't it make sense to split them up to better manage fatigue?
True. It's doable but overwhelming. I sleep like a log afterwards.
Yeahh lol
if my goal is to get strength and hypertrophy " muscle mass " in same time how can i achieve this ?
Mahmoud Abdelbaky Rep ranges are what you need to consider. Roughly speaking, the lower the reps (and the higher the weight obviously) the more strength gains you will make. For hypertrophy, ideal rep range is 8-12 I think. There’s a good video by Starting Strength on the topic explaining it way better than I can!
You can alternate 2 weeks of hypertrophy style ( 3 sets 8-15 reps ) and 2 weeks of strength style ( 5 x 5 )
Do u perform it in a day? Or can u split it up into a week?
Whole body means whole body not “split”. So you have to do this 3 times a week
St. Asshole all of these
The both channels I love more. Daniel, you and your voice are beautiful!
Absolutely amazing video. Everything said is so well thought through and you can see that this person wants to teach you something.
4 months in, 3 times a week. Weighted chins gone up from 17kg to 24kg long with a load of other gains. I'm about 3kg heavier too, it's going well!
Congrats, man. Keep up the amazing work 💪💪💪💪
11:50 so that's what your midsection looks like when not flexed! I always wanted to know :')
Nah, he was just over exaggerating it...
4:08 is when the plan gets laid out.
This is exactly what I was looking for. Only discovered this channel today and I’m already subscribed...thank you!
I’m an almost 48 yr old female, and don’t put on muscle easily, though I’ve been making some modest but quick gains in just the last week, simply by adding UNILATERAL EXERCISES to my regimen!
I have a lot of body imbalances, and also want to build more basic strength, so working just one side at a time not only helps me develop more body awareness and muscle activation, but also strength gains that I wasn’t getting with bilateral exercises alone.
Being a pretty heady person, it’s nice to be able to be IN MY BODY more, as I do the unilateral exercises. Two of my faves, as I build more strength, are the assisted pistol squat & one-arm push-ups done on my knees. I can totally feel the difference in my overall strength & stability, which was much needed! 😀👏
11:50 Me: He's so thicccc
11:53 Also Me: Nevermind
3:30 ouch!
but he is saitama thats nothing for him
3:31 oopsie
What?
@@qwertyasd3458 his head hit the bar
@@shivdhandesh2002 oh, got it
Two of my fav calisthenics youtubers on one video.
this is really the full workout and loved the exercises you showed, i love the blue shorts guy(Alex) his channel is the one together with yours having the best form and explanation. Thanks to both of your channels I am progressing all the time (52 yr old male doing keto and callenestics for 6 months and having visible abs for the first time in my life)Thanks for yr great content
I train for strength, so I can do the skills, and the size will come with time.
U can size up very easily if u just do the lighter/easier type of excise but increase the volume. Taking the muscle to hypertrophy. 12-15 reps. 3sets if u fail form around 10-12 that's fine. U could do a month split and train 2weeks strength 2 weeks volume.
@@epicmonkeydrunk Rest and Food are also key.
Tom Merrick, Austin Dunham, Gabo Saturno, Daniel Vadnal, Sven and El Eggs make it happen!🙏🙏🙏
Not you Chris Heria. 😡😡
?
Chris Heria is as athletic as them, if not more
@@psycojesusuhh2109 LMAO