My Calisthenics Beginner Routine With NO EQUIPMENT
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- Опубликовано: 10 фев 2025
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This is a different version of my calisthenics beginner routine but using no equipment at all. It's still a circuit of 4 exercises, done for 3 or 4 rounds (whatever feels appropriate for your fitness level), except I've swapped out a couple exercises to make it require no equipment.
If you're not avoiding equipment, make sure you check out my original beginner calisthenics routine: • Beginner Calisthenics ...
If you search for a calisthenics beginner routine you will most likely find someone younger, athletic and with years of training under their belt, demonstrating exercises that are too difficult for a true beginner and relying on equipment like parallel bars and pull-up bars. Well, this video sets out to NOT be that :)
I understand why some people want to do calisthenics with no equipment. It can be very hand for those times when you're staying at a hotel, Air B&B, or even when living in a college dorm. You can build solid strength and develop excellent flexibility literally anywhere and with very limited space.
So if that sounds up your alley, give this no equipment calisthenics routine a shot and see how you like it. And don't forget to like and subscribe please!
Follow me on Insta too: / minusthegym
-Ryan
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I hope you all enjoy this workout if you give it a shot 💪😊 Also, my apologies for the tinny sounding voice-overs on this one. I've been having some issues with my mic and hope to have it fixed by the next video.
Great vid man! Thanks so much for all you do! If you need any help with your audio, I'm a sound engineer and would be glad to donate some time!
Thanks you man! I've looked what I should start in calisthenics in New Year. I'll try this program for the beginning. Happy new Year!
@minusthegym What is your workout music? Peace!
So, when i attempt things like the straight bridge, I get an unnecessary amount of cramping in my triceps, is there any reason for this
@Liz Lee I'm curious Liz Lee if you found your way with your workout routine, as I am somehow on the same page as you (obesity)...
2 min Jumping jacks
7:44 30 rep Squats
9:34 10 rep Pushups
2:14 10:30 25 sec Bridge
5:38 25 sec Hallow body hold
2 min rest
3-4 rounds
Walk it off then go for something to eat or something
Estimated time: 25mins
I didnt saw any jumping jacks
PFF THIS IS EASY NO WAY THIS WORKS COME ON
*immediately collapses when trying the bridge*
i am so sorry sensei forgive my hubris
fr I underestimated the fuck out of it 😭
I don't know how. But it happened super easily for me. It felt effortless to hold for some duration too. But still I can't do 1 pull up
Because of your comment I was like " no way it's that hard" so I did it...without warming uo first, just to see if I could...that was a week ago, I got a contracture. I'm gonna try these today
2:26 short bridge
3:01 straight bridge
3:56 head bridge
6:00 tucked hollow body hold
6:25 advanced tucked hollow body hold
6:34 full hollow body hold
8:00 squats
10:00 push ups
Thanks. :3
Thanks bro
Yet another thing learned from Johnny Sins
I was looking for this comment for a century!😂😂😂
@@dhilanelvitigala4507You must be reeeeeally old.
Chantelle is naughty
I laughed harder at this than I should have
@@St3veWK maybe not.
You’re one of the most minimalist callisthenics youtuber out there. Keep up the great work man!💪🏻
ruclips.net/video/1C6jOJD4Mvk/видео.html
"Don't worry if you shake, it's normal."
Well that is good to hear. Cheers!
Yeah, I started shaking like crazy. i'm glad he pointed that out!
He said shake??? I heard shit😂
11:20
30 squats
10 push ups
Bridge 30 sec
Hollow body hold 30 sec
3-4 circuits
IMPORTANT: Pair with intermittent fasting: eat when you get home and after you work out; from 2 pm to 10 pm, and have water the rest of the time (can substitute black coffee, lemon water, herbal tea for water)
Things to follow:
1.) Take deep breath between exercises as break, take 1-2 minute breaks between circuits
2.) Do 3-5 circuits Mon/Wed/Fri, active rest days in between; jump rope, stretching/mobility, handstand practice)
3.) Contract (flex) abs, thighs, and glutes
4.) Make sure to keep breathing
5.) Don't worry about shaking; its normal
6.) Eat after all circuits are completed
7.) EVENTUALLY - start increasing amount of workout days per week, if adding more days is too tough have more than 5 circuits instead
**After hitting target, move on to next progression and check vid for more progressions
*WARM UP: 2 minutes jumping jacks
*COOL DOWN: 2 minutes moving around
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
1st Progression Circuit :
squat / 7:43 - squats (target: 30 reps)
push / inclined pushups against punching bag (target: 10 reps)
pull / 2:23 - short bridge (target: 20+ seconds)
core / 6:24 - adv. tucked hollow body hold (target: 20+ seconds)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
2nd Progression:
squat / 7:43 squats (target: 30 reps)
push / standard pushups (target: 10 reps)
pull / 2:55 - straight bridge (target: 20+ seconds)
core / 6:14 - hollow body hold (target: 20+ seconds)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
3rd progression:
squat / 7:43 squats (target: 30 reps)
push / diamond pushups (target: 10 reps)
pull / 3:34 - head bridge (target: 20+ seconds)
core / 6:28 - hollow body hold (target: 20+ seconds)
Future Progressions:
push / diamond push ups, archer push ups
pull / get a pullup bar 💀
2 min Warm Up [Jumping Jacks]
4 Circuits [4 exercises per circuit]
- Pull
- Squat
- Push
- Hinge
1. Pull Circuit exercises
straight bridge [aim for 20+ seconds]
2. Hinge Circuit exercises
full hollow body hold
3. Squats [aim for 30 reps]
4. Push Ups [aim for 10 reps]
Cool down/Walk it off
This only takes a few minutes and no equipment so I have no excuse to not do it. It is amazing to me that I can do one or two more reps, or get closer to the bridge, every time I do the circuit. What a great feeling. I am a 42 y.o. mom of 3, not an athlete. So I sincerely thank you!
I did heavy bench presses for 15 years and did get some results - but also it was very hard on my shoulders. When I switched over to doing pushups I was startled how my triceps grew (they never did much with the benches). I am totally sold on body weight exercises (when done right).
The value you give with your content subpasses all these other you tubers in this area
. . You single handedly got me into trying out callisthenics as a way to lose weight & get fit in my fifties... Hands down, your the beginners go to guy!
Thank you from the bottom of my heart. I started a weight loss journey at 59 and I'm using your program as a beginner. God bless you ♥️😃
excellent video...from start to finish. clean, precise, not to fast/slow; good commentary. This kind of workout builds real strength...not just "high numbers in weight".
This is so clear, thorough, easy to understand and organized. Not some random video of "3 best calisthenics moves you can do". It teaches you how to start doing these exercises which is not what a lot of calisthenics RUclips channels show very clearly. Well done!! Thank you so much!!!
Heyyy, first of all, congrats on 1.2 mil on that beginner workout routine! You deserve it so much! Honestly it was the one that got me into calisthenics 1 year ago, and I'm still really greatful for that. Then thank you for this video. After all this time, 'raw' workout are still such an appeal to me. Thank you and congrats!!
This channel deserves more subs
Wow. Awesome. Thank you so much for the progressions. Keep finding videos says for beginners but they're anything but for. This video very helpful.
Trust me guys, you really need to get that pull up bar. I started exercising with no equipment, and now I really regret not getting a pull up bar earlier. I have advanced on everything but pull exercises. Now i find myself being completely begginner on pull ups (after some workoutes I've managed to do 1 finally!) while I'm on a much more advanced level on push ups or core.
I'm starting today. Thanks for awesome videos!
I started this morning with your old video and for the pull ups I didn't need equipment I did it under the kitchen table. Thank for your videos!
Kitchen table ! Awesome ! Thanks for the tip ! Good for you
I really like your content. Simple, effective and to the point. Thanks to you I started my journey in calisthenics with the original beginner's video. I cannot Thank You enough for putting me on an amazing journey that continues with a focused discipline and an improved upper body strenght as well as looking healthier and fitter than ever before. Thank you. Keep up the excellent work. :)
You are so on point! Ryan's vids are amazing... he places the ball on our court to bounce it back! No bounce back... no gain. It's all up to us.
Couldnt agree more
ruclips.net/video/1C6jOJD4Mvk/видео.html
Love your channel, thanks for the service and what looks like, will be great advice.
Just gave this a shot, and boy did I underestimate this circuit. One round into this and I was sweating buckets! I'm so trashed rn.... Barely able to type this lmao.
Thank you so much for sharing this routine.
Love and regards from New Delhi, India. ✌️😇
Perfect. I’m stuck at home with the kids. My gym is closed and we need a family PE plan.
I really appreciate this video! I love that you give us variations of each exercise to fit out level of fitness. It's really a huge help! I honestly thought this would be so easy but its SO NOT. I'm really a true bigger and this is a great routine to build the foundation muscles I need to do so many other exercises. Thank you!
really informative video thankyou. Im a girl starting her calisthenics journey- coming out of a back injury and ive been told no weight lifting for 6 months! Just working on core strength and mastering some of these bodyweight moves so I will be using your videos :)
Nice workout, thank you. It’s really going to help: perfect routine to start off every morning. Thank you
I have been watching and following and doing the exercises since late October, 2019... today I held the head bridge ( first time ) 8 seconds !
What a great feeling ! Also working on frog stands.
Thanks for that amazing insight and workout. Loved it
Just started following your page. I've been working out for roughly 5 months but in the past three weeks have really developed a desire to do calisthenics so I'm paying close attention to your page so I can learn.
I thought I was in decent shape but I did your beginners workout today to get a baseline and it kicked my ass. I have decent strength but lack serious volume and endurance. So I'm going to stick with your workout plan and see what it can do for me. You've also inspired me to buy my own workout equipment so I can do my workouts at home as I gear up to start graduate school. So I watched your equipment recommendations video, too.
One suggestion: You said on off days we can do stretching, yoga, etc. Could you provide some stretching routines we could do? I have mild scoliosis so stretching is really important for me. Thanks in advance and keep uploading quality content!
Jeffrey Maddox II thanks for the sub! And yes, I'll make more stretching videos. I currently have one for the hips and shoulders are coming up soon. Probably a whole stretching guide after that, too.
Brother, I Love your presence & clear direction! Thanks for showing the way and offering this to the world! 🙏
Finally, I have no way to use a pull up bar with my current living situation and have been trying to find a replacement for pull ups for a while now. Thank you!
Love your videos, dude. You have great pronunciation and didactics. Greetings from Brazil.
Great, straightforward teaching and advice for a beginner’s education in calisthenics - even for a fairly fit regular exerciser. Thank you!
As an adult male who used the master step of Convict Conditioning bridging as a gateway to contortion I appreciate bridge representation in calisthenics.
Thank you so much! I'm 50+ years old and starting weight training due to the research regarding its importance when growing older :-). Your introductory "no gym" workout is perfect for me to do at home right before I hop in the shower (I do my squats on the stairs of my bi-level so I can use the rail for support and the stair to guide how far down to go)
Awesome! Keep it up! 💪
Week two follow along these routine. Hope i will stay motivated and keep going.
Dude that was awesome. Thank you so much! I too was thinking that I would like to do this with no equipment.
2:30 primera fase del estiramiento de hombros
2:58 segunda fase del puente
6:03 primera fase del Hollow Body
6:13 segunda fase hollow body
a little intermix with your video about "not counting reps" (I'm a total beginner!):
squats 90sec
pushups 30 sec
bridge 20sec
hollow body 20sec
pause 120sec
It felt weird counting reps and than "counting" time.
Now a it feels I have plenty of time to do the squats and pushups and doing as right as I'm able AND to know there is bell ringing (which is releasing me from the terror 😅)
This is the exact video I have been looking for. I am quite deconditioned, and didn't want to invest in a pull up bar right away, wanted to be able to comparison shop for the best one. I knew I had some time, but this routine will get me ready for when I decide I'm one. I could find progressions for all the other exercises, and progressions for pull ups with a bar and with band assist, but the bridge sequence was what my current routine is really missing. Thank you!
Just did this: first post op clearance workout. Very humbling, got alot of work to do. Now to see when the DOMS sets in. But, I liked it, and like knowing I have LOTS of progressions I can work through before needing additional equipment 🤣
Thank you for this very informative video! With my gym being closed i didn't want to splash out on buying expensive equipment for home use so i thought calisthenics would be a safe option. I haven't found any information as helpful for beginners such as yours and i also liked that you provided an alternative to pull ups. I'm not yet strong enough to do an unassisted pull up so hopefully the bridge progression will aid me in achieving this.
Only a true artist would hold distance from his work... Unsurpassed brilliance whatsoever...
Happy to see your channel growing. Many blessings to you, friend.
these are so simple but they work. cheers dude
Hi Minus The Gym, Thanks for the in-depth tutorial. I find it much more comprehensive than most other youtubers who put up videos.
I would love if you could answer a few questions for me regarding the routine.
I am quite a skinny guy with almost no experience with regular exercise so :
a) How should up space out my routines to gain most weight ?
b) How many reps should I stick to to gain weight as well as build muscle mass ?
c) How do I work on improving flexibility and static holds on off days ? ( if you could point me in the direction of a video outlining this I'd love to watch )
Thank you once again!
Your pulling stand can be replaced by a broom and 2 chairs....everybody has at least a broom to clean the house and two chairs to seat...😁
You place the broom ont the top of the chairs backrest eventually secure it with a little rope, and you have a pulling stand😉
Liz Lee i'm 6ft4/200lbs so not really weighing like a mouse😋😉
Hvala za fantasican video
Thanks bro. I'll do this tomorrow after playing a bit of a game in my Notebook and start exercising!
love it
currently quitting smoking, I found it difficult to work out first thing in the morning, so, first things first, quit smoking (on the patch)
then, I'll start doing this every morning. just gotta wake up 30 minutes earlier. lol
This is awesome I'm an absolute beginner looking for some new healthy outlets. I can't afford any equipment nor so I have the space for it. So thanks for this man I can't wait to try it out.
Very nice workout. Thanks for your time spent sharing with us
Just bumped into your channel. You are very clear, concise, and personable. Keep it up!
This might be a begginer set for a 20 or 30 year old. I'm 72. My shoulder injuries will not permit me the bridge. I've been managing a couple push ups at a time. I'm doing stretches. I live in a studio that has no place I could put a pull up bar, otherwise I could manage a couple of those at a time. There is a limited gym in the building with treadmills and similar equipment, some weights, no pull up bar. After I work out in my apartment for a few days I'll add what I can there I'm sure I can do squats. Could you do a workout regime for say people who live in senior apartments? Slow it down etc.
thank you Johnny🙏🏾🙏🏾
thanks alot Im a skinny guy who wanted to start working out for a long time this really worked
I’ve been doing another calisthenics beginners video but I can barely do the exercises. This one is perfect for a beginner, I can even see my improvement in the exercises and I’m ready for the progressions 😀
I had surgery on my lumbar part of spine. I had disk herniation in L5S1 and scoliosis in lumbar part. I noticed how you take care of spine in your workouts, not to overload it. When I fully recover, I'll try these exercises.
I just finished doing these exercises! They're great, I've made it to the fourth round, I'm tired haha. I'm going to keep making them because I really liked them, thank you very much Ryan😄
Great video! I’ll be sure to recommend this to friends looking to start getting fit
Great Progression Strategies. This is what nearly Every viewer is Looking for. I can Jump on whereever i am. Thumbs up.
I admit, you are the best. Keep up the good work. I got everything I wanted from you in just two videos but I subscribed anyway.
I started 2 days ago and i will keep updating my progress per week
Yeah how you doing now
How you doing
How you doing
Probably dead on the first week
Lol
What a beautiful person!
Thanks for posting it.
I like your home man. Nice and clean and open. Just had to add that. Subbed and looking forward to learning from your content. 👍
cheers for sharing bro!! you the best
So simple but so effective, you are the man, best regards from Belgrade.
Fort mir.
Thank you your videos are very helpful. I absolutely love them.
Thanks for this. I started going to GYM, but I don't really like lifting weights (but I hated the fact that people told me it's the only way to gain muscle), to me, most exciting thing is seeing how developed I can become without weights. But still I didn't have a goal, or what I want to achieve. Saw few videos on calisthenics, and it just blew my mind, since I wanted to develop my body with no weights.
Doing only basic exercises for now
I saw the "elbow lever" and made it my goal to be able to do that first (before doing any moves).
Thank you for this tip and idea. I fell off the bandwagon from working out and eating right for 2 months but I’m ready to start a regimen. Thankfully I had stumbled upon your channel. Looking forward to more ideas 💪🏼💪🏼💪🏼
Great videos brother. I am 31,male, 6feet 2 and 73kgs. Want to go 80kg+ with calisthenics. Kindly make a video for healthy weight gain. Thanks in advance 👍
your videos are perfect! thank you
Thanks for this video.
Excellent video! Thank you
Well explained! Thank you!
Do a seperate mini workout for pull ups. Learn where the pull up bars are at local parks and factor in your mini workout during your daily commute. 5 -10 minutes is enough to knock 3-5 sets of pull ups.
Thanks for doing this
Thanks man , very different then other videos, G.B.y.
Definitely gonna try this soon. I'm so excited for it!!
Ryan, Thank you so much.
I've been living and working on a boat drydocked in a marina, a literal gravel parking lot. I don't have a place to mount a pull up bar in my boat. Later when I get masts up I will definitely get a bar situation going but I CRAVE the full body workout I can get at a gym! Now that I can't go to the gym, I have to figure out a workout for a very small space and this is PERFECT. I so much want to work on pull-up and dip strength and this is perfect.
THANKS!!!!
TY for your content
So glad I found this clip. I've been doing a bit of weight lifting but I lately moved and I'm so far from a gym and it is getting quite costly to go to and fro to the one place I can afford. I'm going to use this routine starting tonight and see where it goes. Hopefully I can go through this week without having to go to town :-D No excuses!
Thank you for this video. I needed something I could do in the meantime while I’m waiting form my rings and pull up bar to arrive in the mail.
tus videos me parecen geniales...gracias!!!
I wanted to say thank you for your original video on this as I used it to start working out more and got my 12 year old son involved as well. The dip station I got is am amazing and versatile piece or equipment. I also started tracking my workouts on a RUclips channel I started and just hit my 50th video. Thanks again!
Awesome, it feels like something I can start with... thanks so much for sharing this!
Trying this out. I can really feel the burn hey.
Great exercises for beginners. I’m going to follow most of these in my routine, with the exception of the main head bridge and the squats cause I have quite bad knees and I can feel pain when I do them. I’m a swimmer and I’m doing planks, I’ve noticed a massive difference in the strength of my back since I’ve started swimming in the river, these exercices will reinforce my core and hopefully my back even more which is my goal. To feel less pain
Just stumbled upon your videos and need to say that they are excellent. I do a lot of pilates and bouldering, and want to get into a calisthenics routine as well. This is perfect for when I'm lacking a gym and equipment. So, thank you! :D
Great one!! Love the no equipment workout. Especially since i am just beginning my calisthenics journey.
Oh i be nailing this one so hard, since i can do it in my small office. Great stuff!! Thanks alot man.
Hey, hows it going now?
Nice tips, thanks!
This and your other beginner one is great! I am total beginner and I doubt I will be able to do pull ups for a good while as I am pretty heavy right now ( 250lbs) so I am not too worried about getting all the gear or anything. I am back and forth from home to my girlfriends a lot so despite having the ability to do quite a bit at mine I would prefer not to drag anything to her place or desperately seek out options for some exercises while there. So I definitely see myself switching between these depending on location and things available to me etc. No excuses at all now! Thank you!
you're amazing man , I've just started my workout plan and i find your content very useful
thank you master
Really useful vid, thanks
Thank you so much Ryan! You have inspired me to give calisthenics a shot. I don't feel so intimidated by it anymore :)
Most underrated channel
Best calisthenics channel!! Super helpful :)