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I've been telling every1 I know all u need is these 3, and in addition, what I personally do, is bodyweight squats, bodyweight calve raises, skip rope and I train boxing-heavy bag, mitts, and sparring. That's it! Keep it simple y'all!
I do a very similar workout. Pull ups, dips, squats, push ups then lunges. It covers everythind from muscle building to conditioing. I used to lift weights but nothing beats this style of workout.
Exactly what I do. I always thought I had to lift heavy as possible to build a great physique until I went to prison all we did is this and I built my best physique ever, everyone transformed in there doing this. I did planks leg raises and Superman’s for core
This is a nicely done demonstration of what you should do for calisthenics. I’ve been also practicing other functional movements like one legged front and back squats even dragon 🐉 squats, bridges, bridge push-ups and sit-ups. More recently I’ve been studying the technique of what they call Primal Flow or Animal Flow which is a great way to open up all the muscles, joints and tendons. I still do weights but I know nothing beats the power and benefits of body weight exercises. I really appreciated this video. Quite useful to include in my routine.
You should not "open up" tendons, not that I've ever heard that before tbh. Joints like the hips, sure, but tendons need slow, slow care, not doing stuff while injured, and surrounding musculature accommodating inherent issues one might have. Tendons are infinitely less vascular compared to your muscle, which basically means they have nowhere near the ability to recover, something that ultimately leads to repetitive strain injury because people do too much without listening to the very clear signs of their bodies - which is the big issue for noobs who can't yet differentiate between bad pain and just DOMS. And of course there is plenty that beats BW exercise, it's just a matter of what you're trying to do. There is virtually limitless overlap between free weights and body weight routines, it's just more difficult to get the same variety in training approaches with the latter - for obvious reasons too, you simply don't have the granularity to change, say, your weight at will.
@snickarus then the NEXT progression of these should be weighted or archer version of each exercise... you'll be super strong. Plus, if you do *semi isometric eccentric phase with explosive concentric phase till failure* you'll achieve upper body power and striking speed to likes of which would make Bruce Lee proud 💯💯💯💯💪🏾🧔🏾♂️
@minhuang8848 Quite easy to change the intensity of calisthenics exercises for example that's why there's like 20 different variations of planche. Tuck planche, single leg advanced tuck, advanced tuck planche, frog planche, open advanced tuck planche, straddle planche hips piked, straddle planche legs wide, straddle planche legs medium, straddle planche legs close, single leg straddle planche, full planche, single leg full planche, half lay planche, straddle half lay planche, dynamic planche movements, banded planche movements, planche pushups, planche leans, floor planche, planche on paralettes, supinated planche, planche on rings, finger tip planche, bent arm planche variations. That's just one exercise, same goes for levers, flags, muscle ups, pullups, dips etc Acting like you know what your talking about, saying calisthenics is too hard to scale 😅
Nice! Of course weights and machines work very well, but I've come to really believe that bodyweight exercises are the best. Sissy squats, horse stance, lunge holds and nordic curls work really well for legs.
Dear God, I just love those el cheapo gardening gloves he's got. I've got some! Why didn't I think of using them before?! I nearly went and bought some 'work out' gloves; but I've already got some😂😂😂. Great inspiration. Thank you.
Forgive my ignorance, but when you say 'reverse the dips' I don't see what the difference is apart from us looking at your face or back? What am I missing? Great video and am going to add this to my routine.
Thank you! I'm gonna do this now on my power tower. What are you macros and what is your way of eating? Lots of protein I'm sure! Clean carbs? Any special timing?
So doing this you just do every exercise to failure or? I can keep the same number of push-ups, but i can only (1st set) do 7 -8 dips and pull ups. Then the number goes down. Sometimes 10 depending on my energy levels but mostly almost 10.
My only critique is the dip portion. The exercise is not changing really. Unless you change the grip or posture. Forward or backwards is same thing. But what do I know I still got a fat gut and can't do pull-ups.....yet!
@@rockyingram Awesome thank you that's what I do right now 5 sets. I love calisthenics had to switch from weights after an injury years ago, but I still add some dumbell excercises into my routine now as well. Anyway, keep doing what you do it's inspirational for those of us who are a little older in age but not in mind, body nor spirit! YAH BLESS!
Separate as your heart should be beating pretty legit with this routine if you keep moving. Maybe after jump some rope are shadow box or run in place and jumping jacks or whatever for 8 or 10 minutes and you should be good to go!
What is the difference from this reversed dips? Sorry i can't see the differences of normal and reversed dips. Can you explain it maybe, or show were i have to look at?
Possible video request please.🤞 An explanation on partial range and full range and when to implement the concept? Secondly, does half range has less impact on the joints?
How many reps per movement? How many supersets per workout session? Do I do legs on the same day or do them every other day? I was thinking one day lowerbody and next upperbody then repeat
I learn that from a old head back when i was 14 in the Bronx .In Two years i got so fit i need to put added weight on my body does where the days man i was in shape. COME TO FIND the dude learned that rountine up state .Now Bartenders and a lot of inner city dudes been doing it for over 50 years .Stay out of jail u could work out right in your local park god bless Bronx Love 183
This is imo the best upper body workout calisthenics wise. I also mix up the order of exercises to make it more intense . Keeping the rest to a minimum helps as well.
These workouts cause you to lose weight though. Too much movement with little rest, if you already have a high metabolism, these workouts are counter productive for getting swole. But if you're already heavy, trying to lean out and get shredded, this is perfect.
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He’s not even breathing heavy! This man is conditioning is the ultimate level.
Dude's a machine. I was thinking how the hell is he still talking like he's not even working out
It’s called nose breathing
The beauty of 6/7 rep sets dnt gotta do 10-20 reps a set just stay consistent
I've been telling every1 I know all u need is these 3, and in addition, what I personally do, is bodyweight squats, bodyweight calve raises, skip rope and I train boxing-heavy bag, mitts, and sparring. That's it! Keep it simple y'all!
Maybe some reverse crunches or twist?
@@CJ-vq5tg that too. Whatever works. I personally like the AB roller
what about the L-sit. It looks cool and is really hard but my hamstrings are so tight, it's demotivating
That’s exactly what i do! Its all we need to stay fit 😊👍
Meh. Depends on your goals. These are foundationally great though for sure
You’re one of the most jacked dude I have ever seen that’s over 50. Keep up the great work!
We use to call it around the world.
Facts we did this in the pen
Yep Supersets get your Heart Rate going..I been doing Pullups, Pushups and Squats as a Superset and My Heart Be Beats Very Fast.
Very nice combo 58 strong did thst 10 yesrs in my 40 what amazing results Blessing im going to attempt it again .Thanks for the reminder
I do a very similar workout. Pull ups, dips, squats, push ups then lunges. It covers everythind from muscle building to conditioing. I used to lift weights but nothing beats this style of workout.
Exactly what I do. I always thought I had to lift heavy as possible to build a great physique until I went to prison all we did is this and I built my best physique ever, everyone transformed in there doing this. I did planks leg raises and Superman’s for core
Do you do this everyday?@@Babybacktillery
@lucascassiano5409 5x a week in prison, 3 or 4x a week now at home
@@Babybacktillery Nice work, thanks Man.
What sort of volume didyou do@@Babybacktillery
I went back to this for 6 months instead of weights..it’s better…and now I’ve no standing count every day..nice job Brother
This is what every man should be striving for when you get a little older! No excuses just put in that work
This is a nicely done demonstration of what you should do for calisthenics. I’ve been also practicing other functional movements like one legged front and back squats even dragon 🐉 squats, bridges, bridge push-ups and sit-ups. More recently I’ve been studying the technique of what they call Primal Flow or Animal Flow which is a great way to open up all the muscles, joints and tendons. I still do weights but I know nothing beats the power and benefits of body weight exercises. I really appreciated this video. Quite useful to include in my routine.
You should not "open up" tendons, not that I've ever heard that before tbh. Joints like the hips, sure, but tendons need slow, slow care, not doing stuff while injured, and surrounding musculature accommodating inherent issues one might have. Tendons are infinitely less vascular compared to your muscle, which basically means they have nowhere near the ability to recover, something that ultimately leads to repetitive strain injury because people do too much without listening to the very clear signs of their bodies - which is the big issue for noobs who can't yet differentiate between bad pain and just DOMS.
And of course there is plenty that beats BW exercise, it's just a matter of what you're trying to do. There is virtually limitless overlap between free weights and body weight routines, it's just more difficult to get the same variety in training approaches with the latter - for obvious reasons too, you simply don't have the granularity to change, say, your weight at will.
@snickarus then the NEXT progression of these should be weighted or archer version of each exercise... you'll be super strong. Plus, if you do *semi isometric eccentric phase with explosive concentric phase till failure* you'll achieve upper body power and striking speed to likes of which would make Bruce Lee proud 💯💯💯💯💪🏾🧔🏾♂️
@minhuang8848 Quite easy to change the intensity of calisthenics exercises for example that's why there's like 20 different variations of planche.
Tuck planche,
single leg advanced tuck,
advanced tuck planche,
frog planche,
open advanced tuck planche,
straddle planche hips piked,
straddle planche legs wide, straddle planche legs medium, straddle planche legs close,
single leg straddle planche,
full planche,
single leg full planche,
half lay planche,
straddle half lay planche,
dynamic planche movements,
banded planche movements,
planche pushups,
planche leans,
floor planche,
planche on paralettes,
supinated planche,
planche on rings,
finger tip planche,
bent arm planche variations.
That's just one exercise, same goes for levers, flags, muscle ups, pullups, dips etc
Acting like you know what your talking about, saying calisthenics is too hard to scale 😅
*Congrats BEAST, age is just a NUMBER!*
Another ⭐️⭐️⭐️⭐️⭐️ Video! 💯 Maximum value with each and every video! 💯🔥🔥🔥
This is a great workout for getting shredded. Very low chance of injury.
This is awesome. I'm definitely trying this tonight 💥🔥
Thanks for knowledge....Respect
Thanks - it’s good to see that it’s ok to do these every day.
Need to work out which things to inject though.
Nice! Of course weights and machines work very well, but I've come to really believe that bodyweight exercises are the best. Sissy squats, horse stance, lunge holds and nordic curls work really well for legs.
Brother, thank you! You are definitely dropping it! I'm on it now!
This is around the world and very different variation that diamond push up is tough
Perfectly Simple.
Thanks Man!
And the Hindu Squat! ❤
Amazing workout routine. I will try.
1 set for pulling 3 sets for pushing is perfect ratio 👍
His pullups are awesome, I could have sworn somebody was lifting him from below the camera angle. 🤣
No doubt this workout is a killer but be wary about doing these every day, especially as a beginner - Take rest days!
If you don't go to failure, you don't need ret days.
@@JasonBuckman You’re not going to build muscle if you don’t go to failure.
I'll have to say, impressed!
thanks for the motivation. You do pull up like its nothing. here I am working to get one done without assistance. lol. amazing. God bless.
Good stuff. Look at that fit body.
Dear God, I just love those el cheapo gardening gloves he's got. I've got some!
Why didn't I think of using them before?! I nearly went and bought some 'work out' gloves; but I've already got some😂😂😂.
Great inspiration.
Thank you.
Salute to OG! He looks incredible for his age!! 💪🏿🔥
How old is he?
@jakemccoy I believe he's in his early 50's.
or any age!
Forgive my ignorance, but when you say 'reverse the dips' I don't see what the difference is apart from us looking at your face or back? What am I missing? Great video and am going to add this to my routine.
I said the same thing 😂
I think the bars are angled so by swapping back and front changes the angle
@@V42817 Cheers mate, that makes perfect sense now, thank you!
Facing the pad going more vertical is more tricep work. Facing away from the pad leaned over slightly is more chest work.
@@Kg53111 Thanks mate
I agree, that’s how I work out, more or less, thank you
Thank you! I'm gonna do this now on my power tower. What are you macros and what is your way of eating? Lots of protein I'm sure! Clean carbs? Any special timing?
Im a Pescatarian and I eat fruits and vegetables all day brother 👊🏾
Those are some clean pull ups.
So doing this you just do every exercise to failure or? I can keep the same number of push-ups, but i can only (1st set) do 7 -8 dips and pull ups. Then the number goes down. Sometimes 10 depending on my energy levels but mostly almost 10.
My only critique is the dip portion. The exercise is not changing really. Unless you change the grip or posture. Forward or backwards is same thing. But what do I know I still got a fat gut and can't do pull-ups.....yet!
Nice superset, one observation, the reverse dips are superfluous.
The dip grips are parallel to the ground, there's no difference either way.
Keep doing your thing king
I start all my workouts with dips pushups and pull ups facts bro
Great routine. How many sets/rounds would you suggest?
I suggest doing 3-5 sets depending on your fitness level . You can also work your way up each week .
@@rockyingram Awesome thank you that's what I do right now 5 sets. I love calisthenics had to switch from weights after an injury years ago, but I still add some dumbell excercises into my routine now as well. Anyway, keep doing what you do it's inspirational for those of us who are a little older in age but not in mind, body nor spirit! YAH BLESS!
@@thoughtlessthinkersGlad to have you on this channel, appreciate it 👊🏾
How old are you? I am 63.
@@stuartperry8141 im 58 brother
Thank you Sir for your workout video I really appreciate it very much
I love this
Isn’t it very slow size growth if u don’t use weights and only do calisthenics?
Was the declined push up form correct? No doubts on his level of fitness though...
All effective honestly.
I like it ... gonna incorporate this
Id incorporate squats and cardio into the routine but keeping them apart
Separate as your heart should be beating pretty legit with this routine if you keep moving. Maybe after jump some rope are shadow box or run in place and jumping jacks or whatever for 8 or 10 minutes and you should be good to go!
Can you maybe show who to make it at home if you have only a bench and dumbbells
Great video sir!
Nice work my friend 👍
Very intelligent workout
Do you recommend do pulls, dips, and push ups everday for gain muscle?
Definitely
Is it ok to do these every day? Thanks!
YARD RECALL!! 😂. But he right good work
My favorite super sets
That's good money, you can't beat calisthenics, give you that Leavenworth strength 💪
What is the difference from this reversed dips? Sorry i can't see the differences of normal and reversed dips. Can you explain it maybe, or show were i have to look at?
Can you do this daily - 10 sets - 10 reps of pullups, 10 reps plank one minute, 10 reps of 25 push ups? Or will one ultimately cause injury?
Here's What I Do:
-100 Pull Ups
-200 Push Ups
-300 Sit Ups
-300 Air Squats
-100 Steam Engines Each Side
-10 Minute Elbow Plank
Every day? I would probably do this routine on a Saturday on my only day off from work
@juniorpenalozasaucedo9464 that's when I do it friend
But I do other exercises throughout the week
@juniorpenalozasaucedo9464 here's a plan for you:
•Get Up Early, Do Half in the morning and finish the other half in the evening
What am I doing wrong to make my shoulders crunchy?
Do I need variety in pull-ups?
Great stuff! Thank you!
Champion!!! 🫡
Not even breathing heavy. Amazing
Awesome video. How Many reps do you do with each exercise?
I do it until failure
@@rockyingramhow the hell would you have strength for the next exercise if it’s failure 😮
Nothing but respect
Possible video request please.🤞
An explanation on partial range and full range and when to implement the concept?
Secondly, does half range has less impact on the joints?
Be on the lookout in the future videos!
I used to have partial reps in my workouts, but now I do 100% full range on everything.
It's works great with the stretch for hypotrophy.
Thank you for sharing your workout technique Sir.
@@rockyingram Yes, brother, thank you!
You dont want to feel pain! You want to feel burn intensity. 😊
Ew you tried it
@@thebeatmajors_yt yes. Unfortunately that's why I'm on your birth certificate. 😕
@@mikeprice8307😂😂
That's right og, i need to remember to add those different variations
Nice!
The holy Trinity 💪
How many reps per movement?
How many supersets per workout session?
Do I do legs on the same day or do them every other day?
I was thinking one day lowerbody and next upperbody then repeat
I learn that from a old head back when i was 14 in the Bronx .In Two years i got so fit i need to put added weight on my body does where the days man i was in shape. COME TO FIND the dude learned that rountine up state .Now Bartenders and a lot of inner city dudes been doing it for over 50 years .Stay out of jail u could work out right in your local park god bless Bronx Love 183
BX 🫡 I used to do this routine in the park on 161st back in 2015/2016
@@ariesmusa2709why you stop?
@@EnterTainment-vv1qs I didn’t, I just started doing the workout in the crib because I started working from home
Respect.
Uffffffff. My Hat Off and Respect……..
WOW
Instead of resting..I do this inbetween sets of weight training.. 5 pull-ups/ chin ups and 5 dips.. til I leave the gym
Old head giving me confidence
What’s the point of reversing dips ?
How long you been consistently working out OG ?
And how do you progress? I understand that if you add repetitions in each workout you need to do a lot of repetitions and dedicate a lot of time.
How do you work the lower body with bodyweight exercises?
Squats, wide squats, pulse squats, pistol squats, lunges. Do them in a circuit for 4 rounds. Your legs will fry.
Why not one set to failure and why no rest days?
Solid!!
This is imo the best upper body workout calisthenics wise. I also mix up the order of exercises to make it more intense . Keeping the rest to a minimum helps as well.
What if you can only do one or two pull-ups? 😕
@@Notworthy72Put a chair or something under the bar and do them foot assisted
These workouts cause you to lose weight though. Too much movement with little rest, if you already have a high metabolism, these workouts are counter productive for getting swole. But if you're already heavy, trying to lean out and get shredded, this is perfect.
@@RawDawg903 Just add a minute or 2 rest in between
@@jhsmith1183 exactly
Never understand why 2 push and 1 pull? I ever read the pull / push ratio should be 2;1
What about the legs g?
Good routine uncle
How many sets and reps? 10 sets of 20?
Isn't that doubling on pushing? Imbalance?
Do you keep going to failure? Or if not how many supersets would you be doing?
Talk to em OG! #CalisthenicsIsLife
I did that for 3-5 years & gained 45Ibs & was a monster
Instead of reversing the dips do curls right after, that's nasty
Awesome physique!
This is the way, my bro and I are on the same time
Yoooo the no shirt 🕺🏾👑🔥🕊🙏🏾
You do this workout everyday or you recommend doing it daily?
Everyday and daily are the same thing bro. 👍🏻
👏🏾💯
Your declines look like regular pushups. Shouldn't your legs and body be kept straight?