For those who prefer written instructions, here is what I gleaned from watching the video a few times. General Instructions - Start wherever you need to in the progression for each section. For example, some people might start with 1 for pull, push, and hinge, and 2 for squat. - Do reps until failure or you hit the target. The target is listed with the movement (eg pull-ups x10). Push and Hinge targets are all 10 reps. - Between reps, take a few deep breaths and start the next movement immediately if able. If you need more time between reps then take it. Remember, quality over quantity. - Rest for at least 2 minutes between circuits when first starting out. As you progress, reduce the rest to 1-2 minutes. - Level up when you are able to hit the target number of reps for a movement for all 4 circuits. Equipment (see video description) Warm-Up 2 minutes of cardio, choose 1: 1. Jumping jacks 2. Burpees 3. Mountain climbers 4. Jump rope Pull 1. Bent-leg bodyweight rows with dip bar x10 2. Straight-leg bodyweight rows with dip bar x10 3. Pull up negatives x5 4. Assisted pull-ups (with resistance band) x10 5. Pull-ups x10 6. Tucked front-level pull-ups Squat 1. Half squat (thighs almost parallel) x30 2. Full squat x30 (optional calf raise) 3. Hop squat x20 (target not listed in video but I've put 20 here to match what he says for lunges) 4. Lunge x20 5. Switching lunges 6. Tuck-jump squats Push 10 reps 1. Wall push-ups 2. Incline push-ups (use stairs, chair, etc) 3. Standard push ups 4. Diamond push-ups 5. Archer push-ups 6. Clapping push-ups Hinge 10 reps 1. Lying Tucks (lying on the floor with legs extended, tuck your knees into your chest) 2. Lying leg raises 3. Hanging knee raises 4. Hanging leg raises 5. Inverted leg raises (headstand with leg 'raises') Cooldown - Move around, do something very light, don't just sit on the couch.
Jason Fry dude, thanks for writing this up Maybe I should put this routine into PDF format on my blog 🤔 Everything you listed is spot on. I want to admit one thing, though: I am guilty of progressing some exercises a little before hitting the target reps on ALL circuits. For example, if the target is 10 reps for an exercise, and I'm getting 10, 8, 8, 7 on the four circuits, I might try experimenting with the next progression a little early to see how it feels. I get antsy like that 😊
Thanks for the clarification, I’ll keep that in mind as I start this routine this week. For workouts I always need something written and clear or I will fudge things :)
i'm a 43 year old artist who is starting to notice his youth drain from him. LOL... never been a gym person and never liked lifting weights. Was looking into calisthenics and came across your video. Thank you for breaking it down simply and effectively.
I agree with the commenters who have praised not only the workout itself, but your clear and helpful presentation of it. It's remarkable how rare that quality still is in the fitness world. Typically you have a nebulous gob of exercises thrown at you with no meaningful, detailed instruction as to how to best begin implementing them. Very frustrating. This, on the other hand, is terrific both in content AND tutorial. (This post from an educator for years.)
Hop yeah like there are some great channels out there for weight loss or muscle building and they have all these great videos, but they never actually have a nice long video that goes over a workout that beginners can follow for the first months, I’m really happy I found this because I can use this and then alter things later on once I’m more confident and have more knowledge on weight loss and muscle building
I've been using this workout format for about 6 months now. It's working pretty well. I started out with very basic exercises, now am doing the advanced versions. I'm also doing more circuits with shorter rest periods. And last but not least, my body fat has dropped from 25% to 12%. Thanks! 👍
I tracked body weight and caliper measurements the whole time. I saw a difference in the numbers before I saw a difference in the mirror. Just goes to show, looking in the mirror is not an accurate measurement. 😛
Hope you get to read this comment. A little back story: I have a complete weight gym in my basement that I've been able to build up over the years with my sons who are into strength training. I enjoyed lifting weights but I've found that muscles can lift more than joints. My bench was at 195 for 3 reps and squat was 225 for 8 reps - not overly strong, but not weak. However, my elbow joints in particular were constantly bothering me and lifting became a drudge. I found your channel and a couple of other calisthenic channels, but decided to try your beginner routine. I liked your approach both to exercise and diet. I'm a vegetarian so it's all good. I began your beginner program about 7 weeks ago. I couldn't do meaningful pull ups without help from a resistance band, so I bought one piece of equipment that had three bands which allowed me to take one, then two off so I could progress. I decided after 4 weeks to try to see if I could do any pull ups on my own. To my surprise I did 5 unassisted pull ups. I continued to use one band for the next week, but found that by the 5th week I was feeling pretty sore and tired. My upper body exercises consists of 3 sets each of pull ups, dips, body rows, push ups (regular, diamond, pike). For my lower body days, I do 3 variations of squats, and lunges, Bulgarian split squats, and calf raises. I have a weighted vest so I use that also to add add extra weight to leg days. By Friday of the 5th week, as I said, I was tired and sore and couldn't complete my upper body workout properly. I did one set of each exercise, called it quits, and took the next week off. I rested, walked, and worked on flexibility for the next 7 days, but on Friday of that week I completed the 2 remaining sets of my upper body work out. I came back to the full beginner routine again this 7th week and did 8 unassisted pull ups to begin my upper body workout- WOW! I am amazed at the progress I'm making and I am thanking you for this routine, and btw, I'll be 71 this summer, I am no spring chicken :), but, I hope my story encourages anyone to give body weight exercises a go and your program in particular. Thanks, Ryan!
I'm 30 days into calisthenics and I've done pretty well. I could never do a pull up, now I'm up to a solid 5-7 within a couple of weeks. This has helped a lot👌
There's so much on Calisthenics online but I feel like it's all so vague on how to actually begin and build a routine. Thank you for this video, I'm going to use this!
@Demosthemostrealist I'd recommend split squats as a primary exercise (some people call them "Bulgarian split squats"). Also, various types of lunges - as long as they're done with proper form - should not put much strain on your lower back. Hopefully you've gotten your back looked at and can work with a physical therapist to rehab it. I know how restrictive it is to have back pain.
I'm not sure where are you from, but as far as I see it, the calisthenics approaches, methods and scope of exercises are practically the same as at normal kindergartens and elementary schools - first you build a strong "base" and proper technique, based on multi sets of squats-pull ups-push ups and their varieties "playing" with intensity/duration according to current physical conditions and health issues and then move to much more complicated routine. ...Not mention military service, where all military personnel every day do "calisthenics" no matter they want it or not... And that makes me think that either you people never gone to school or went through (at least heard about) military service, since for every man/woman most of calisthenics must be very very familiar.
@@MrRuvimovich Not trying to deny what you said, however even if everyone build a base for calisthenics in school or military service it's pretty easy to lose it once you get into the work force. Most people stop doing any kind of exercise when start to work or have their own family to care. I talk from personal experience, i used to play football, basketball plus two years in the army but once leaved the army and started to work to sustain my family i neglected all kind of phisical exercise for 17 years. Now i have to care a bad lower back and doing calisthenics helps a lot to reduce my pain and gain mobility i had lost, but i had to start from 0, any kind of phisical condition i had from my young years was lost due the time i did nothing to care myself. So even if it looks so basic for you some people need to go back to basics and start over, you can say it's our fault for being so lazy all those years and you are right but that doesn't deny the fact that you can lost even the basic phisical form and have to gain it again.
@@Cacuga69 I totally agree with you. What I was trying to say is that a new is usually a well forgotten old. And when I see sort of "new" approaches or "new" methods or "new" strategies or "new" types or "new" technics or tricky names like calisthenics, I see how easy to sell (or to foist, maybe?)) people kind of "new" things, ...especially in fitness industry, where all basics have never been changed for thousand years. ...And suddenly... the obvious becoming a hot.
"I know as a beginner you can't do pullups" THANK YOU! Genuinely the first video I've seen where it's a true beginner's guide. All the ripped shirtless dudes be doing 20 pull-ups and I'm like 🤯
THANK YOU SO MUCH! As a 28 yo woman never having upper body strength your program helped me get my first pull up today! Thanks so much for writing up a concise routine that's easy to follow. I started Jan 2020 and finally stuck with it because the progress of physical ability is 1000x more motivating than anything I've ever done, I'm hooked!
Oh you're a genius, it's really hard to find beginners tutorials that explains clearly the exercise and the progressions. Also the exercises look simple and easy to start. Thank you so much, please keep it up!!
Hi Minus the Gym, thanks for this. The best part, no information overload, just the basic info to get started. I'm a skinny fat, out of shape, 52 year old who wants to be able to tie his shoes. It's challenging with a fat barrel around the middle, trust me. Guys, start doing these before you need too! It's alot easier.
6:18 Pull Excercise 6:25 Bent Leg Body Row 6:34 Straight Leg Body Row 6:46 Pull Up Negatives 7:02 Assisted Pull Up 7:32 Pull Up 7:41 Squat Exerxises 7:47 Half Squat 8:05 Full Squat 8:17 Calf Raise Squat 8:31 Hop Squat 8:40 Lunges 8:54 Switching Lunges 9:09 Push Exercises 9:14 Wall Push Up 9:27 Incline Push Up 9:39 Standard Push Up 9:46 Diamond Push Up 9:50 Archer Push Up 9:56 Hinge Exercises 10:02 Lying Tucks 10:12 Lying Leg Raises 10:30 Hanging Leg Raises 10:46 Example Circuit (Complete the circuit 4 times)
between you, calisthenicmovement, atlean-x and jeremy eithier i've been bombarded with so much information. this video was a great tool to show me the fundamentals to finally get my ass out there. thank you for this, it's exactly what i needed.
Haha exactly! Had the same problem with the same channels! Do these 3 everyday, dont forget that set os muscle, etc, etc .... Love those channels but as you said, its too much info! This summarizes all with a perfect approach!
this is so invaluable, i have thrown myself into random routines with zero progression and have always ended up lost and unmotivated. this is exactly what i needed, all the relevant nuances in one succinct video, can’t thank you enough. because of you, i now feel that i will finally get somewhere, with proper recovery, and easily applicable progressive load. so much love and appreciation from australia 🇦🇺
I found this video 3 months ago and i started your routine. it became the most regular routine i've ever been doing, 3 times a week strenght plus 3 times cardio. I started as an absolute beginner, now i can confortably do push ups and leg raises, so i started stepping up the difficulty. Seriously: not too harsh to donit everyday and very effective. Thanks dude.
My man, I've just completed my first set on this program and for the first time IN MY LIFE I dont feel like i need to memorize a bunch of exercises. It feels natural and logic! Six months from now I'll come back here and share my results. THANK YOU!
I’m three weeks into this. Couldn’t do a full up at all. Three weeks later, up to 8 Australian pull ups, 20 squats, 13 pushups and 50 second planks. And I actually did a full pull up! Sticking with this for a while. I also warm up by going for a cool 30 minute walk on “rolling hills” setting on the treadmill. Feeling great!
I started my way in the training life four months ago, at 40 years old. Been doing this set of exercise with a resting day between exercises, and I'm happy to report a dramatic improvement in my strength and abilities!
FINALLY! After a month looking for a good video for beginners. I've found this one. Mate, you're a legend! Thank you so much! You have a new subscriber now!
I love how this has really beginner everything, like if u cant do pushups or pullups like me it has variations leading up to the actual pushup and pullup
This is exactly what i needed, a propper workout plan, i started working out seriously 3 weeks ago but ive just been doing lots of pull up and push ups in no particular order and nothing else randomly throught the day, now i can work on my entire body and not get injured (again) because idk what im doing lol :D Amazing video for begginers like myself, cant belive this content is free to watch, the least i can do is sub and like Edit: I've done this for 3 days now, and i had to modify it a lil for myself because no rest between exrecises was too intense for my body, i completed 4 circuits on pure power of will and after that i threw up multiple times and almost passed out XD Here's my version for ppl who are not used to intense "cardio" trainings: 1. I dont do 2 mins of jumping jacks, for me 1:30 is more then enough to get heart pumping, 2 mins makes me loose the rhythm of my breath and actually hurts performance - not something you want from a warm up :D 2. The circuit itself is structered perfectly in the video, i love it, just as he said multiple times throughout the video it's very important that you choose the exercises depending on your current progress to make sure you do 10 at least 1st and 2nd circuits, imo its fine to then do 8-7 on 3rd and 4th circuits! 3. BIG CHANGE THAT REALLY HELPED ME - 30 seconds, not much but just 30 second between exercises, doing one after the other with only few short breathes of delay is obviously better intensity but not everyone can do that so please if you feel like me and passed out during this type of training or threw up just let your body recover a lil more. 4. Same principle as 3. but for sets, 2 mins is not enough for me, i do 4 mins of rest between sets. The most important rule is that doing something is better then doing nothing at all, you will become stronger no matter what so dont be ashamed for making your training comfortable and dont rush, the results will come slowly no matter what! Good luck to everyone and thank you if you took your time to read my long ass comment :)
Step 1. Stretch. Step 2. Exercise. Step 3. Eat healthier for life. So easy I wish I followed it. Gotta get back on track. 2019 let’s do this. 2020 will be looking good 💪🏻
Thank you! I was doing calisthenics for 2 months, I tried and tried everyday to push myself iin my routine. I did yoga or ran on my off days just like you suggested, looked leaner and slimmer, toned, perfect for my petite frame, abs were looking good, I had good posture, I was motivated because it was the summer and I was in the public pool alot. But then I got burned out and stopped working out for 3 months, now I have 5 weeks until my trip to costa rica, so the pressure is on again!
What I love about calisthenics is litterally you can do it on a small room✌️ haha i started it Nov 1 now its more than 30 days. Mixed it with running 6km twice a week. Hope everyone would be encouraged to continue excercising🫰 health is wealth 💚
Most helpful , I am 58 and looking to increase my strenght and lose body fat. This is basic, no confusing BS. I walk everyday (mainly for work ) weekends are for hiking and camping .
I have watched so many Calisthenics videos on RUclips to try to encourage and motivate myself to start, and this video is by far the best and most effective one yet. I think it's down to how simple and down to earth you kept the video. Good job.
I came across this video just now . I know I’m late to the party but I still want to say thank you so much for taking the time to make this available for us, beginners . I’m 44, female, no extra weight to lose , I’ve always been on the skinny side and it’s challenging for me to gain muscle , specially as I’ve aged . I’ve never been sedentary, I’ve lifted ( not super heavy ) for years but have had chronic knee pain and recently diagnosed with patellar chondromalacia. I can’t bear weight on my knees without being in pain and I’m looking into calisthenics so that I can continue working out from home without exacerbating the pain . I might not be able to do the jumping or deep squatting and lunging but the workout format in general is super helpful. Thanks again very much
Awesome! The circuit format is great for multiple reasons, especially for those of us with tight schedules. You can get in a great workout in just 20-30 minutes. The polymeric (jumping) exercises are something you’d want to gradually build up to, but if it’s a no go due to the knee pain, another great option to add intensity is by getting a weighted vest and adding some weight to the basics. Its phenomenal.
I'm loving learning these techniques. I have nerve damage in my head, and when I tried lifting weights in the past its caused me a lot of pain . From straining I suppose. As a result it put me off exercise and I've become so unfit and out of shape . Started doing some isometrics 2 weeks ago , and I haven't once had a neuralgia attack . Admittedly I've started extra gentle but I have already noticed a slight change in my body. So thank you for making exercise enjoyable the videos are great
This is an older video, and I'm not a beginner anymore, but I'd just like to say that this kind of set of basic exercises is a truly valuable foundation for everyone. I'm currently doing exactly these same movements in a greasing-the-groove style workout.
You know, some channels don't worth subscribing, they may clutter your mind with unnecessary/uninteresting stuff in your life. But this is a necessary channel for every kind of human, no matter your purpose on YT.
This is an amazing video, I don't know why but alot of other exercise channels don't relise that as a beginner it's not only that I lack strength but experience, control and patience to execute complex routines. This is simple, breif, and effective thank you and I can maintain it and get some progress, eventually doing complex routines.
I started doing the 4 circuit calisthenics routine about 3 weeks ago. I havent lost any weight but can feel myself getting stronger. My overall blood pressure instantly dropped after about a week. My diet still needs huge improvement. Im gonna keep trying !!
My tip for losing weight is to find someone who eats less than you and then only eat when and what they eat. I lost 40 pounds by following my girlfriends diet lol
Subscribed!!!! I’m very new to calisthenics! I used to suffer from drug addiction and have been clean for over 5 years but in that time I still was neglecting my body and mental health. I’m ready to make a change in my life!!!! Let’s go!
Thanks for the video man. I started doing this a few months ago, but I hurt my leg pretty bad so I couldn’t do it for maybe a week, and then I never got back into it. I’m finally getting back into it, and it kicked my ass the first day. Anyways, for anyone else who’s getting into this, I just want to say to take as long of a rest as you need in between cycles. It might seem like taking a quick minute long break would be better, but if you’re a beginner, you’re going to do much worse than you would do if you waited two or three minutes. My first day back in it, I just about fell on the ground during push-ups because I was only taking one minute long breaks. That’s the first thing I do in a cycle, so I waited another minute and it was way easier. Anyways, good luck to anyone who’s starting calisthenics.
Thanks for making a beginner video that's actually for beginners! Much more motivating when you see movements that you can actually do when you're just starting out :)
Your videos one of the best I've seen especially for beginners because you showed it at all levels not just super great only you showed people how to progress that's really awesome
Seriously, this is one of my most-viewed videos on the entirety of RUclips. I keep it as a reference and watch it at least once a week to check my program.
Hi Mr Minus sir! I was wondering if you have any opinions on this calisthenics routine I came up with? For the different circuits, I am planning on doing a few rounds of circuit 1 then move to circuit 2 in the same workout and switch between day 1 and day 2. I’m gonna train for 3 days to begin with and work it up to 5. On my active rest days I’ll go on a walk or bike. Calisthenics workout routine: Day 1 Dynamic stretching/warmup Circuit 1: -Pull: pull ups, 10reps (progressions if necessary) -Squat: Squats, 20-30reps (progressions if needed) -Push: push ups, 10reps (progressions if needed and different types as wanted) -hinge: leg raises, 10reps (progressions if needed) Circuit 2: -Pull: Body rows, 10reps (progressions if needed) -Squat: Bulgarian split squats, 10reps each side(progressions if needed) -Push: 90 degree hold(isometric push up hold), as long as possible(stay in low position of push up and build to 30sec) -hinge: hollow hold, hold as long as possible (build up to 30sec)(basically Superman but facing up) Static stretching/warm down Day 2 Dynamic stretching/warmup Circuit 1: -Pull: Pull ups, 10reps(progressions if needed) -Squat: Archer squats, 10reps each side(progressions if needed -Push: push ups, 10reps(progressions if needed) -hinge: leg raises(from bar), 10reps(progressions if needed) Circuit 2: -Pull: isometric pull up hold, as long as possible(hang from bar) -Squat: Lunges, 10reps each side (progressions if needed) -Push: pike push ups, 10reps(progressions if needed) -hinge: vsit hold, as long as possible(if you Can at all)(work to 30sec) Static stretching/warm down
Tried this for the first time today, easy to underestimate the difficulty! My quads said “no mas” at squat rep 16 of set 3, walking is going to be interesting tomorrow.
I live in an apartment now, and the steel doorway won't allow me install my pull up bar. 6:25 This is a piece of equipment that is currently have, but for some reason I never thought to use it for pull ups, but now I will. Thank you
Dude. I just did this workout for the first time. I'm a very fit heavy weight judo player. I'm so sore 😫. I can't belive how easy it felt and how exhausted I am the day after.
6:24 - I don't have any of those bars (don't even know what to call them to search Amazon for them), but I have a doorframe pullup bar like the one he has at 6:51, so I just draped a thick towing chain over the two neutral-grip handles that stick out towards the user and pull myself up like that to complete the first exercise. (Just thought I'd share in case someone else doesn't have them or know where to get them either.)
Danke für dieses konzentrierte, lehrreiche, verständliche Video! Perfekt für mich und ohne Zweifel für viele, viele weitere! Riesen Dank aus Norddeutschland.
I'm just started pushups and the couch to 5 k about a month ago. Calisthenics looks way more fun than going to a gym. I'm going to add them to my morning push-ups tomorrow. Thanks for the great vid pal.
Sean nice! Sounds like a good workout plan :) And yeah, I totally agree that calisthenics is more fun. Plus it has the bonus of working out almost anywhere.
You're the best, from all the other calesthenics channels your the only one that really teaches and not just reviews. this was extremely helpful for me
Thank you, an excellent video, I never liked to lift weights, I trained in martial arts for several years but life got in the way and left it about 25 years ago, at 64 and after several years without moving my body I really need something light to start again. Seeing your video I remembered the slow progress, from putting the nuckles of one hand in the floor and support with the other hand to jump over your knuckles or fall from standing position. I will use it, too much free time since I retired. Let's see how much I can do in a couple of years :-))
Lol, I was going to write a joke about "even the porn industry going down the pipes in this economy," but I see like a hundred other people already noticed that.
As a beginner I’m doing: Negative pullups Regular Squats Pushups Hanging knee raises But so far I’m only able to do 2 sets. Is that a good place to start off?
@@invincible794 I know the feeling, but we have to give time to our body to improve and get stronger :) it doesn't matter where you start, the only thing that matters is how you keep working hard to go where you want. That's how you success! :)
I have been doing calisthenics for over 25 years growing up from the military, and the four basic exercises being push ups, pull-ups, flutter kicks, and air squats have been all that I have ever desired.
THANK YOU ! ! ! ! ive watched HOURS of videos and EVERY SINGLE DAMN ONE was just a ""peek" video to get you to sign up for their stupid "program / book etc " finally something concrete i can implement without needing to spend $50-300mo for some "coaching" ! thank you for this !
Dude, this is great and as far as I what I’ve been watching/reading, you’re spot on...on how to do this. Meaning it’s better to warm up your body with some cardio vs stretching. I used to only do pushups and pull-ups MWF, with the intention of doing lower body on TTH. But it never happened, so this month I started adding lower body exercises to my MWF routine and I stretch on TTH. Man, adding that has really brought my heart rate up.
Thank you. I am wanting to start working out and gain muscle but because gyms are expensive and because my life is so busy and because gyms can also be so busy, I find that working out at home is just easier. Thank You.
Very helpful, my daughter & I are on a WEIGHT-LOSS journey and wanted to start doing pull ups & tricep dips yet could not complete even one. We're documenting both of our journey's on RUclips, I recently lost 139 through clean eating, exercise and intermittent fasting, now I'm trying to help my baby girl 💪🏽
I clicked to check out this video and it’s very similar to the workout I’ve been doing at home. Just to give anyone interested a breakdown it’s starts with pushups X 20, leg tucks X 30, dips X 12, squats X 30, and dumbbell curls X 20, this is just my first set. I do another 3 sets at these reps only changing squats sit-ups and push-ups to different variations of them.
Man! This is extremely tough for me at 260 pounds. Just about did it 4 times. Will keep it up for good now!! 💪💪. Almost threw up though! Haha. If I can do this anyone can! Give it a go. You’ll get fit and strong fast!! 💪🏻😁😁
this is the start of my journey i guess. I’ve been doing workouts my entire life, (my teenage years), but never have been able to see any results. I’m starting this today and doing the very beginner stuff to try and better myself.
Wanted to get moving and get in better shape, and because of the current pandemic-situation, I wanted to do something that I could do at home and without equipment. Calisthenics came up as an option and so I looked for some videos for ideas and information. This was the second video I watched. The first one that was supposed to be complete beginner exercises went from pushups and straight into crow and headstands which frankly turned me off from even trying. I definitely do not have the strength for either crows or headstands yet and I know that even trying either one at this point would most likely result in injury, and I obviously don't want that. This video on the other hand shows exercises that are possible for even complete newbies like me including the progressions, which I very much appreciate. So thank you so much for that. I will be checking out more of your videos and get started.
Niko Thanks! That's exactly why I made that beginner routine video. So many "beginner" videos out there prescribe intermediate-level exercises, which will only discourage and even injure beginners. I'm glad it was helpful 👍
Carlos Lopez sorry I have no social media but good luck to you. The first day I did this all these to failure, after the 4th circuit I was exhausted. The full squats (30) reps were the kicker. I have a cable system for pull downs which I set at 125lbs at 10 reps, 4 sets of incline sit-ups at 50 reps and pushups at 25 reps as my shoulder is a bit sore. When I exert myself like this wth 120 secs between reps it seems to mess up my sleep as I go to bed tired but wake up after a few hours and then have trouble getting back to sleep.
I am a beginner in calisthenics, doing mainly push-ups, squats and hinges. Recently I added pull-ups and also started doing everything in circuits. It really amazed me that you came upon the same idea (but you are much, much better than I'll ever be). Great video, I enjoyed watching.
I really appreciate that you don't talk and explain with a massive ego and alpha attitude. Just normal and informative. Again, highly appreciated. The best video I found that will definitely get me started!
For those who prefer written instructions, here is what I gleaned from watching the video a few times.
General Instructions
- Start wherever you need to in the progression for each section. For example, some people might start with 1 for pull, push, and hinge, and 2 for squat.
- Do reps until failure or you hit the target. The target is listed with the movement (eg pull-ups x10). Push and Hinge targets are all 10 reps.
- Between reps, take a few deep breaths and start the next movement immediately if able. If you need more time between reps then take it. Remember, quality over quantity.
- Rest for at least 2 minutes between circuits when first starting out. As you progress, reduce the rest to 1-2 minutes.
- Level up when you are able to hit the target number of reps for a movement for all 4 circuits.
Equipment
(see video description)
Warm-Up
2 minutes of cardio, choose 1:
1. Jumping jacks
2. Burpees
3. Mountain climbers
4. Jump rope
Pull
1. Bent-leg bodyweight rows with dip bar x10
2. Straight-leg bodyweight rows with dip bar x10
3. Pull up negatives x5
4. Assisted pull-ups (with resistance band) x10
5. Pull-ups x10
6. Tucked front-level pull-ups
Squat
1. Half squat (thighs almost parallel) x30
2. Full squat x30 (optional calf raise)
3. Hop squat x20 (target not listed in video but I've put 20 here to match what he says for lunges)
4. Lunge x20
5. Switching lunges
6. Tuck-jump squats
Push
10 reps
1. Wall push-ups
2. Incline push-ups (use stairs, chair, etc)
3. Standard push ups
4. Diamond push-ups
5. Archer push-ups
6. Clapping push-ups
Hinge
10 reps
1. Lying Tucks (lying on the floor with legs extended, tuck your knees into your chest)
2. Lying leg raises
3. Hanging knee raises
4. Hanging leg raises
5. Inverted leg raises (headstand with leg 'raises')
Cooldown
- Move around, do something very light, don't just sit on the couch.
Jason Fry dude, thanks for writing this up Maybe I should put this routine into PDF format on my blog 🤔 Everything you listed is spot on. I want to admit one thing, though: I am guilty of progressing some exercises a little before hitting the target reps on ALL circuits. For example, if the target is 10 reps for an exercise, and I'm getting 10, 8, 8, 7 on the four circuits, I might try experimenting with the next progression a little early to see how it feels. I get antsy like that 😊
Thanks for the clarification, I’ll keep that in mind as I start this routine this week. For workouts I always need something written and clear or I will fudge things :)
Dude tnx! And the coffee made me hit 'Like'.
i think he said he had a video on the progression to the archer push-up.
seems like a big jump from diamond to archer
Are you starting with exercise one then progressing to two, or doing all of these in a workout?
Astronaut, Doctor, Cop, Fireman, Teacher and now a Calisthenics teacher, so multitalented
That's what he did?
Best comment on this topic. The subtly only makes it better.
@@otpreet Of course
@@otpreet he is referring him as the great " Johnny sins" 😁
And a plumber never forget
1. Pull: (6:16)
[back, bicep, rear deltoid (back of shouder)]
- Bent leg bodyweight rows
- Straight leg bodyweight rows
- Pull up negatives
- Assisted pull ups
2. Squat: (7:43)
[Lower body, thighs, quads, calfs]
- Half squats
- Full squats
- Full squats w/ calf raise
- Hop squats
- Lunges
- Switching lunges
3. Push: (9:08)
[Chest, triceps, anterior deltoids (front shoulder]
- Wall push ups
- Incline pull ups
- Standard push ups
- Diamond pushups
- Archer push ups
4. Hindge: (9:58)
[Core]
- Lying tucks
- Lying leg raises
- Hanging knee / leg raises
-1 exercise for each main movement in a row with minimal rest & repeat (4:25)
-workout format (4:55)
-example circuit (10:50)
So much great info. in your video, much appreciated. Will try these out, thanks!!👍😇
I wonder why you have just 15 likes you helped me very much thanks!!
_Paylos_ Kl thank you, glad it helped🙃
Thanks for the time codes!
Thanks so you pick one exercise for each category right?
CristinaTheGem Can you help me with a question? We need to choose ONE exercise of each main category right? Example: one of PULL, onde of SQUATS...
06:16 Pull exercises
07:40 Squat exercises
09:07 Push exercises
09:56 Hinge exercises
10:47 Example circuit
How do you 06.06 do that?
MVP!
i'm a 43 year old artist who is starting to notice his youth drain from him. LOL... never been a gym person and never liked lifting weights. Was looking into calisthenics and came across your video. Thank you for breaking it down simply and effectively.
I can't believe that Johnny Sins released the only detailed video on calisthenics for beginners on youtube xD
no thenx has been releasing them for years
Hadhoudin Next up..The Jelqing Workout
@@victoza9232 Hahahaaha good one bro ! this made me laugh xD
lol
Fuck 😂😂😂😂😂😂
I agree with the commenters who have praised not only the workout itself, but your clear and helpful presentation of it. It's remarkable how rare that quality still is in the fitness world. Typically you have a nebulous gob of exercises thrown at you with no meaningful, detailed instruction as to how to best begin implementing them. Very frustrating. This, on the other hand, is terrific both in content AND tutorial. (This post from an educator for years.)
Hop yeah like there are some great channels out there for weight loss or muscle building and they have all these great videos, but they never actually have a nice long video that goes over a workout that beginners can follow for the first months, I’m really happy I found this because I can use this and then alter things later on once I’m more confident and have more knowledge on weight loss and muscle building
Im very confused if im supposed to do push one day, pull one day, ect. I heard its bad to work every kind of muscle in one day
I've been using this workout format for about 6 months now. It's working pretty well. I started out with very basic exercises, now am doing the advanced versions. I'm also doing more circuits with shorter rest periods. And last but not least, my body fat has dropped from 25% to 12%. Thanks! 👍
m.blacktree Way to go! And thanks for the awesome testimonial 💪😊👍
How long did it take for you to notice a difference in your body?
emily mcclain
That is what I’d like to know lol
I tracked body weight and caliper measurements the whole time. I saw a difference in the numbers before I saw a difference in the mirror. Just goes to show, looking in the mirror is not an accurate measurement. 😛
How about your muscles? Did they growth?
Hope you get to read this comment. A little back story: I have a complete weight gym in my basement that I've been able to build up over the years with my sons who are into strength training. I enjoyed lifting weights but I've found that muscles can lift more than joints. My bench was at 195 for 3 reps and squat was 225 for 8 reps - not overly strong, but not weak. However, my elbow joints in particular were constantly bothering me and lifting became a drudge. I found your channel and a couple of other calisthenic channels, but decided to try your beginner routine. I liked your approach both to exercise and diet. I'm a vegetarian so it's all good. I began your beginner program about 7 weeks ago. I couldn't do meaningful pull ups without help from a resistance band, so I bought one piece of equipment that had three bands which allowed me to take one, then two off so I could progress. I decided after 4 weeks to try to see if I could do any pull ups on my own. To my surprise I did 5 unassisted pull ups. I continued to use one band for the next week, but found that by the 5th week I was feeling pretty sore and tired. My upper body exercises consists of 3 sets each of pull ups, dips, body rows, push ups (regular, diamond, pike). For my lower body days, I do 3 variations of squats, and lunges, Bulgarian split squats, and calf raises. I have a weighted vest so I use that also to add add extra weight to leg days. By Friday of the 5th week, as I said, I was tired and sore and couldn't complete my upper body workout properly. I did one set of each exercise, called it quits, and took the next week off. I rested, walked, and worked on flexibility for the next 7 days, but on Friday of that week I completed the 2 remaining sets of my upper body work out. I came back to the full beginner routine again this 7th week and did 8 unassisted pull ups to begin my upper body workout- WOW! I am amazed at the progress I'm making and I am thanking you for this routine, and btw, I'll be 71 this summer, I am no spring chicken :), but, I hope my story encourages anyone to give body weight exercises a go and your program in particular. Thanks, Ryan!
Great job dude!
That's amazing!
You legend! Thanks for sharing mate.
Awesome story! So inspiring!
@mackie911
" i know as a beginner u can't do pull ups " THIS GUY KNOWS WHAT HE TALKIN BOUT
FACTS
Hands down THE best beginner video on callisthenics.
Fax bro finally i found a good guide
I can’t wait to try them
I agree, it's very specific.
circuits are useless... its worse video.
If I don't wanna do full body circuits, can I workout every day? I just like being active
I'm 30 days into calisthenics and I've done pretty well. I could never do a pull up, now I'm up to a solid 5-7 within a couple of weeks. This has helped a lot👌
Where you at now?
I can do 40 - 50
@@soban5488 who?
Cares
where u at now
There's so much on Calisthenics online but I feel like it's all so vague on how to actually begin and build a routine. Thank you for this video, I'm going to use this!
If you need a full program, just try Convict Conditioning. It is a great and you only need a pull-up bar.
@Demosthemostrealist I'd recommend split squats as a primary exercise (some people call them "Bulgarian split squats"). Also, various types of lunges - as long as they're done with proper form - should not put much strain on your lower back. Hopefully you've gotten your back looked at and can work with a physical therapist to rehab it. I know how restrictive it is to have back pain.
I'm not sure where are you from, but as far as I see it, the calisthenics approaches, methods and scope of exercises are practically the same as at normal kindergartens and elementary schools - first you build a strong "base" and proper technique, based on multi sets of squats-pull ups-push ups and their varieties "playing" with intensity/duration according to current physical conditions and health issues and then move to much more complicated routine. ...Not mention military service, where all military personnel every day do "calisthenics" no matter they want it or not...
And that makes me think that either you people never gone to school or went through (at least heard about) military service, since for every man/woman most of calisthenics must be very very familiar.
@@MrRuvimovich Not trying to deny what you said, however even if everyone build a base for calisthenics in school or military service it's pretty easy to lose it once you get into the work force. Most people stop doing any kind of exercise when start to work or have their own family to care. I talk from personal experience, i used to play football, basketball plus two years in the army but once leaved the army and started to work to sustain my family i neglected all kind of phisical exercise for 17 years. Now i have to care a bad lower back and doing calisthenics helps a lot to reduce my pain and gain mobility i had lost, but i had to start from 0, any kind of phisical condition i had from my young years was lost due the time i did nothing to care myself. So even if it looks so basic for you some people need to go back to basics and start over, you can say it's our fault for being so lazy all those years and you are right but that doesn't deny the fact that you can lost even the basic phisical form and have to gain it again.
@@Cacuga69 I totally agree with you. What I was trying to say is that a new is usually a well forgotten old. And when I see sort of "new" approaches or "new" methods or "new" strategies or "new" types or "new" technics or tricky names like calisthenics, I see how easy to sell (or to foist, maybe?)) people kind of "new" things, ...especially in fitness industry, where all basics have never been changed for thousand years. ...And suddenly... the obvious becoming a hot.
"I know as a beginner you can't do pullups"
THANK YOU! Genuinely the first video I've seen where it's a true beginner's guide. All the ripped shirtless dudes be doing 20 pull-ups and I'm like 🤯
It's been a year can you finally do pull ups?
THANK YOU SO MUCH! As a 28 yo woman never having upper body strength your program helped me get my first pull up today! Thanks so much for writing up a concise routine that's easy to follow. I started Jan 2020 and finally stuck with it because the progress of physical ability is 1000x more motivating than anything I've ever done, I'm hooked!
So great to hear! Hope you are the best version of yourself now
Me tooooo
Oh you're a genius, it's really hard to find beginners tutorials that explains clearly the exercise and the progressions. Also the exercises look simple and easy to start. Thank you so much, please keep it up!!
Thanks man! Among the billions of videos and tutorials this one is exactly what I needed. Straight to the point.
Hi Minus the Gym, thanks for this. The best part, no information overload, just the basic info to get started. I'm a skinny fat, out of shape, 52 year old who wants to be able to tie his shoes. It's challenging with a fat barrel around the middle, trust me. Guys, start doing these before you need too! It's alot easier.
6:18 Pull Excercise
6:25 Bent Leg Body Row
6:34 Straight Leg Body Row
6:46 Pull Up Negatives
7:02 Assisted Pull Up
7:32 Pull Up
7:41 Squat Exerxises
7:47 Half Squat
8:05 Full Squat
8:17 Calf Raise Squat
8:31 Hop Squat
8:40 Lunges
8:54 Switching Lunges
9:09 Push Exercises
9:14 Wall Push Up
9:27 Incline Push Up
9:39 Standard Push Up
9:46 Diamond Push Up
9:50 Archer Push Up
9:56 Hinge Exercises
10:02 Lying Tucks
10:12 Lying Leg Raises
10:30 Hanging Leg Raises
10:46 Example Circuit (Complete the circuit 4 times)
I find dancing to be good cardio exercise. I don't go to gyms, but at home, I have a rebounder, resistant bands, and my body.
between you, calisthenicmovement, atlean-x and jeremy eithier i've been bombarded with so much information. this video was a great tool to show me the fundamentals to finally get my ass out there. thank you for this, it's exactly what i needed.
Haha exactly! Had the same problem with the same channels! Do these 3 everyday, dont forget that set os muscle, etc, etc .... Love those channels but as you said, its too much info! This summarizes all with a perfect approach!
Hybridcalisthenics, movement by david
Don't watch Athlean-X my dude
this is so invaluable, i have thrown myself into random routines with zero progression and have always ended up lost and unmotivated. this is exactly what i needed, all the relevant nuances in one succinct video, can’t thank you enough. because of you, i now feel that i will finally get somewhere, with proper recovery, and easily applicable progressive load. so much love and appreciation from australia 🇦🇺
👍🇬🇧
How do you look like right now? Have you progressed alot?
That is so true! This was much needed explanation and so concise and useful, invaluable indeed
I found this video 3 months ago and i started your routine. it became the most regular routine i've ever been doing, 3 times a week strenght plus 3 times cardio. I started as an absolute beginner, now i can confortably do push ups and leg raises, so i started stepping up the difficulty. Seriously: not too harsh to donit everyday and very effective. Thanks dude.
My man, I've just completed my first set on this program and for the first time IN MY LIFE I dont feel like i need to memorize a bunch of exercises. It feels natural and logic! Six months from now I'll come back here and share my results. THANK YOU!
I’m three weeks into this. Couldn’t do a full up at all. Three weeks later, up to 8 Australian pull ups, 20 squats, 13 pushups and 50 second planks. And I actually did a full pull up! Sticking with this for a while. I also warm up by going for a cool 30 minute walk on “rolling hills” setting on the treadmill. Feeling great!
Any suggestions for more pull exercises at home? No pull-up bar here. Thanks!
results?
I started my way in the training life four months ago, at 40 years old. Been doing this set of exercise with a resting day between exercises, and I'm happy to report a dramatic improvement in my strength and abilities!
I’m glad it worked well for you! Keep it up!
FINALLY! After a month looking for a good video for beginners. I've found this one. Mate, you're a legend! Thank you so much! You have a new subscriber now!
I love how this has really beginner everything, like if u cant do pushups or pullups like me it has variations leading up to the actual pushup and pullup
After watching this video I can proudly say I can finally start my calisthenics journey. This is a perfect vide for beginners.
Gosh! finally no clickbait, no bull**, just going straight to the point. Thanks man!
This is exactly what i needed, a propper workout plan, i started working out seriously 3 weeks ago but ive just been doing lots of pull up and push ups in no particular order and nothing else randomly throught the day, now i can work on my entire body and not get injured (again) because idk what im doing lol :D Amazing video for begginers like myself, cant belive this content is free to watch, the least i can do is sub and like
Edit: I've done this for 3 days now, and i had to modify it a lil for myself because no rest between exrecises was too intense for my body, i completed 4 circuits on pure power of will and after that i threw up multiple times and almost passed out XD
Here's my version for ppl who are not used to intense "cardio" trainings:
1. I dont do 2 mins of jumping jacks, for me 1:30 is more then enough to get heart pumping, 2 mins makes me loose the rhythm of my breath and actually hurts performance - not something you want from a warm up :D
2. The circuit itself is structered perfectly in the video, i love it, just as he said multiple times throughout the video it's very important that you choose the exercises depending on your current progress to make sure you do 10 at least 1st and 2nd circuits, imo its fine to then do 8-7 on 3rd and 4th circuits!
3. BIG CHANGE THAT REALLY HELPED ME - 30 seconds, not much but just 30 second between exercises, doing one after the other with only few short breathes of delay is obviously better intensity but not everyone can do that so please if you feel like me and passed out during this type of training or threw up just let your body recover a lil more.
4. Same principle as 3. but for sets, 2 mins is not enough for me, i do 4 mins of rest between sets.
The most important rule is that doing something is better then doing nothing at all, you will become stronger no matter what so dont be ashamed for making your training comfortable and dont rush, the results will come slowly no matter what!
Good luck to everyone and thank you if you took your time to read my long ass comment :)
Dancrertzi gfr
Xplsin my self nood
Months no atudy pcuo unproduxtuve saleg
Scam ripa
Lie deal dr
Step 1. Stretch. Step 2. Exercise. Step 3. Eat healthier for life. So easy I wish I followed it. Gotta get back on track. 2019 let’s do this. 2020 will be looking good 💪🏻
2020! Our year bro! Lets push it today, for a better tomorrow! Let's gooooooooooo!
Step 4. Love more.👍
Don't stretch before exercise. But definitely stretch after, or before going to sleep.
I’m still surprised why I don’t do more yoga 🧘♀️ because it’s one of the best off day exercise to do some light yoga 🧘♂️.
Anthony Rendon can I know ure progress now?
Thank you! I was doing calisthenics for 2 months, I tried and tried everyday to push myself iin my routine. I did yoga or ran on my off days just like you suggested, looked leaner and slimmer, toned, perfect for my petite frame, abs were looking good, I had good posture, I was motivated because it was the summer and I was in the public pool alot. But then I got burned out and stopped working out for 3 months, now I have 5 weeks until my trip to costa rica, so the pressure is on again!
MsBibiMuneca nice! 5 weeks is plenty of time to get that back. Go for it! 💪
What I love about calisthenics is litterally you can do it on a small room✌️ haha i started it Nov 1 now its more than 30 days. Mixed it with running 6km twice a week. Hope everyone would be encouraged to continue excercising🫰 health is wealth 💚
Good luck!!! How’s it going? I’ve only just begun to take it seriously, drawing up a 6 day PPL split
Down to earth, no BS, easy to follow, and without ego. Thankyou.
My thoughts exactly! ❤
Most helpful , I am 58 and looking to increase my strenght and lose body fat.
This is basic, no confusing BS. I walk everyday (mainly for work ) weekends are for hiking and camping .
I have watched so many Calisthenics videos on RUclips to try to encourage and motivate myself to start, and this video is by far the best and most effective one yet. I think it's down to how simple and down to earth you kept the video. Good job.
Are you fat?
This Johnny Sins is a damn good calisthenics teacher. Teach me, senpai
I honestly couldn’t ask for a better video than this one to start my training. Thank you.
I came across this video just now . I know I’m late to the party but I still want to say thank you so much for taking the time to make this available for us, beginners . I’m 44, female, no extra weight to lose , I’ve always been on the skinny side and it’s challenging for me to gain muscle , specially as I’ve aged . I’ve never been sedentary, I’ve lifted ( not super heavy ) for years but have had chronic knee pain and recently diagnosed with patellar chondromalacia. I can’t bear weight on my knees without being in pain and I’m looking into calisthenics so that I can continue working out from home without exacerbating the pain . I might not be able to do the jumping or deep squatting and lunging but the workout format in general is super helpful. Thanks again very much
Awesome! The circuit format is great for multiple reasons, especially for those of us with tight schedules. You can get in a great workout in just 20-30 minutes. The polymeric (jumping) exercises are something you’d want to gradually build up to, but if it’s a no go due to the knee pain, another great option to add intensity is by getting a weighted vest and adding some weight to the basics. Its phenomenal.
@@MinusTheGym I can’t wait to start . Thanks again so much
Thanks a lot man i will try to do this routine💪
I'm loving learning these techniques. I have nerve damage in my head, and when I tried lifting weights in the past its caused me a lot of pain . From straining I suppose.
As a result it put me off exercise and I've become so unfit and out of shape .
Started doing some isometrics 2 weeks ago , and I haven't once had a neuralgia attack . Admittedly I've started extra gentle but I have already noticed a slight change in my body.
So thank you for making exercise enjoyable the videos are great
This is probably one of the best beginners calisthenics programs/tutorial videos I've seen... Great video 👌👍
Kirk Cargill Thanks man! :)
This is an older video, and I'm not a beginner anymore, but I'd just like to say that this kind of set of basic exercises is a truly valuable foundation for everyone. I'm currently doing exactly these same movements in a greasing-the-groove style workout.
Have you become fit and muscled? How do you look like right now?
You know, some channels don't worth subscribing, they may clutter your mind with unnecessary/uninteresting stuff in your life. But this is a necessary channel for every kind of human, no matter your purpose on YT.
Am 61 and need to do something, used to pound the weights when I was younger....going to give this a try.
This is an amazing video, I don't know why but alot of other exercise channels don't relise that as a beginner it's not only that I lack strength but experience, control and patience to execute complex routines. This is simple, breif, and effective thank you and I can maintain it and get some progress, eventually doing complex routines.
That's great, I was looking for a real A to Z routine and it shows you don't lots of crazy gear to get yourself in shape.
I started doing the 4 circuit calisthenics routine about 3 weeks ago. I havent lost any weight but can feel myself getting stronger. My overall blood pressure instantly dropped after about a week. My diet still needs huge improvement. Im gonna keep trying !!
My tip for losing weight is to find someone who eats less than you and then only eat when and what they eat. I lost 40 pounds by following my girlfriends diet lol
This is Brilliant lol @@logans3365
Subscribed!!!! I’m very new to calisthenics! I used to suffer from drug addiction and have been clean for over 5 years but in that time I still was neglecting my body and mental health. I’m ready to make a change in my life!!!! Let’s go!
You are an amazing teacher. Clear, well thought out and detailed instructions. Thank you.
Thanks for the video man. I started doing this a few months ago, but I hurt my leg pretty bad so I couldn’t do it for maybe a week, and then I never got back into it. I’m finally getting back into it, and it kicked my ass the first day. Anyways, for anyone else who’s getting into this, I just want to say to take as long of a rest as you need in between cycles. It might seem like taking a quick minute long break would be better, but if you’re a beginner, you’re going to do much worse than you would do if you waited two or three minutes. My first day back in it, I just about fell on the ground during push-ups because I was only taking one minute long breaks. That’s the first thing I do in a cycle, so I waited another minute and it was way easier.
Anyways, good luck to anyone who’s starting calisthenics.
Thanks for making a beginner video that's actually for beginners! Much more motivating when you see movements that you can actually do when you're just starting out :)
Your videos one of the best I've seen especially for beginners because you showed it at all levels not just super great only you showed people how to progress that's really awesome
Seriously, this is one of my most-viewed videos on the entirety of RUclips. I keep it as a reference and watch it at least once a week to check my program.
Hi Mr Minus sir! I was wondering if you have any opinions on this calisthenics routine I came up with? For the different circuits, I am planning on doing a few rounds of circuit 1 then move to circuit 2 in the same workout and switch between day 1 and day 2. I’m gonna train for 3 days to begin with and work it up to 5. On my active rest days I’ll go on a walk or bike.
Calisthenics workout routine:
Day 1
Dynamic stretching/warmup
Circuit 1:
-Pull: pull ups, 10reps (progressions if necessary)
-Squat: Squats, 20-30reps (progressions if needed)
-Push: push ups, 10reps (progressions if needed and different types as wanted)
-hinge: leg raises, 10reps (progressions if needed)
Circuit 2:
-Pull: Body rows, 10reps (progressions if needed)
-Squat: Bulgarian split squats, 10reps each side(progressions if needed)
-Push: 90 degree hold(isometric push up hold), as long as possible(stay in low position of push up and build to 30sec)
-hinge: hollow hold, hold as long as possible (build up to 30sec)(basically Superman but facing up)
Static stretching/warm down
Day 2
Dynamic stretching/warmup
Circuit 1:
-Pull: Pull ups, 10reps(progressions if needed)
-Squat: Archer squats, 10reps each side(progressions if needed
-Push: push ups, 10reps(progressions if needed)
-hinge: leg raises(from bar), 10reps(progressions if needed)
Circuit 2:
-Pull: isometric pull up hold, as long as possible(hang from bar)
-Squat: Lunges, 10reps each side (progressions if needed)
-Push: pike push ups, 10reps(progressions if needed)
-hinge: vsit hold, as long as possible(if you Can at all)(work to 30sec)
Static stretching/warm down
This tutorial is detailed! You’re very generous to share, thank you!
Tried this for the first time today, easy to underestimate the difficulty! My quads said “no mas” at squat rep 16 of set 3, walking is going to be interesting tomorrow.
Great tutorial. I would switch the forward lunges to reverse lunges for less strain on the knees.
One of the best exercise training videos that teaches a beginner starting from absolute zero.
I live in an apartment now, and the steel doorway won't allow me install my pull up bar. 6:25 This is a piece of equipment that is currently have, but for some reason I never thought to use it for pull ups, but now I will. Thank you
Dude. I just did this workout for the first time. I'm a very fit heavy weight judo player. I'm so sore 😫. I can't belive how easy it felt and how exhausted I am the day after.
Keep it up! Have you felt an improvement since?
6:24 - I don't have any of those bars (don't even know what to call them to search Amazon for them), but I have a doorframe pullup bar like the one he has at 6:51, so I just draped a thick towing chain over the two neutral-grip handles that stick out towards the user and pull myself up like that to complete the first exercise. (Just thought I'd share in case someone else doesn't have them or know where to get them either.)
Thanks man!
"Beginner workout at home"
Literally first exercise: bring out your dip bars
I ordered dip bars just for this video lol
Hahahaha I was disappointed a little bit😂. I mean it's was good but I dont have dip bars
what about using a table
you can use chairs but make sure it's safe
Go to a park dips are essential for calisthenics
Thank you !!! This video is my current reference and it is working for me. I am 51 years old and feeling more strong and young again.
Danke für dieses konzentrierte, lehrreiche, verständliche Video!
Perfekt für mich und ohne Zweifel für viele, viele weitere!
Riesen Dank aus Norddeutschland.
Starting this routine today. I will update you about my progression in a month.
Well?
Gave up
I sta bi brate?
i like how simple this video is.
good job man
I'm just started pushups and the couch to 5 k about a month ago. Calisthenics looks way more fun than going to a gym. I'm going to add them to my morning push-ups tomorrow. Thanks for the great vid pal.
Sean nice! Sounds like a good workout plan :) And yeah, I totally agree that calisthenics is more fun. Plus it has the bonus of working out almost anywhere.
You're the best, from all the other calesthenics channels your the only one that really teaches and not just reviews. this was extremely helpful for me
This is an incredible video man been looking for something like this all over youtube
This is the best beginner video I've seen. Thank you! Subscribed :)
Thank you, an excellent video, I never liked to lift weights, I trained in martial arts for several years but life got in the way and left it about 25 years ago, at 64 and after several years without moving my body I really need something light to start again.
Seeing your video I remembered the slow progress, from putting the nuckles of one hand in the floor and support with the other hand to jump over your knuckles or fall from standing position.
I will use it, too much free time since I retired. Let's see how much I can do in a couple of years :-))
Bro you look like jhonny sins
Neil Lothbrok I get that a lot now :)
Lol, I was going to write a joke about "even the porn industry going down the pipes in this economy," but I see like a hundred other people already noticed that.
Neil Lothbrok you beat me to it 😂
@@basedeal 😁
STOP WATCHING PORN!
I was watching calisthenics videos on youtube for like 2 weeks and this is the only video which is veri detailed and specific.
Thank you so much !
One of the best videos I've seen for a true effective beginner workoutouts. Will def be watching more of this guy's videos.
As a beginner I’m doing:
Negative pullups
Regular Squats
Pushups
Hanging knee raises
But so far I’m only able to do 2 sets. Is that a good place to start off?
Any place is a good place to start! Keep working hard and soon you'll be doing 3 sets, then 4, then full pull ups and toes to bar :)
La vida es bella thanks for the reply! I’ll keep working on it. I just felt discouraged since originally I planned on doing 3 sets but I couldn’t.
@@invincible794 I know the feeling, but we have to give time to our body to improve and get stronger :) it doesn't matter where you start, the only thing that matters is how you keep working hard to go where you want. That's how you success! :)
La vida es bella after a week of doing 2 sets I feel a lot better. I’ll see how I do this week if I want to add another set.
I could barely do 3 sets before I felt like vomiting.
i loved this! thank you so much for doing this vid. I love the idea of bodyweight training and not needing a gym!
The perfect calisthenics video for a full body workout! The best that I have seen!
I have been doing calisthenics for over 25 years growing up from the military, and the four basic exercises being push ups, pull-ups, flutter kicks, and air squats have been all that I have ever desired.
THANK YOU ! ! ! !
ive watched HOURS of videos and EVERY SINGLE DAMN ONE was just a ""peek" video to get you to sign up for their stupid "program / book etc "
finally something concrete i can implement without needing to spend $50-300mo for some "coaching" !
thank you for this !
Best video for calisthenics routine and I'm amazed how simple and clear you've explained it!
Dude, this is great and as far as I what I’ve been watching/reading, you’re spot on...on how to do this. Meaning it’s better to warm up your body with some cardio vs stretching. I used to only do pushups and pull-ups MWF, with the intention of doing lower body on TTH. But it never happened, so this month I started adding lower body exercises to my MWF routine and I stretch on TTH. Man, adding that has really brought my heart rate up.
This is exactly what I have been looking for, thank you.
SO glad to see there's more than Chris Heria... I just got into Calisthenics and thought he was the only channel, no joke
just watch out austin dunham better then chris
Fitnessfaqs is also good
Yaboi211 Came here to say this
I love his videos, but his "beginner" calisthenics videos are more intermediate or advanced than he thinks lol
Look at calisthenics movement too
Thank you. I am wanting to start working out and gain muscle but because gyms are expensive and because my life is so busy and because gyms can also be so busy, I find that working out at home is just easier. Thank You.
Very helpful, my daughter & I are on a WEIGHT-LOSS journey and wanted to start doing pull ups & tricep dips yet could not complete even one. We're documenting both of our journey's on RUclips, I recently lost 139 through clean eating, exercise and intermittent fasting, now I'm trying to help my baby girl 💪🏽
Finally! A great instructive video that has everything I'm looking for! I can't wait to get started when I get home today. Thank you for this!
This regimen shd b taught in all school gym classes...much more life-useful than current activities
This
Great video. Love that you show easier variations and progression as you get stronger.
rc3291 Thanks! I'm glad the progressions were helpful!
I clicked to check out this video and it’s very similar to the workout I’ve been doing at home. Just to give anyone interested a breakdown it’s starts with pushups X 20, leg tucks X 30, dips X 12, squats X 30, and dumbbell curls X 20, this is just my first set. I do another 3 sets at these reps only changing squats sit-ups and push-ups to different variations of them.
Finally someone who gets the word beginner. VERY helpful and good work out plan too. Thank you
Man! This is extremely tough for me at 260 pounds. Just about did it 4 times. Will keep it up for good now!! 💪💪. Almost threw up though! Haha. If I can do this anyone can! Give it a go. You’ll get fit and strong fast!! 💪🏻😁😁
Hi Jon,
Did you keep it up til now? My starting weight is close to yours from 9 months ago and I'd Like to know what to expect :)
I too am curious about where you are in your journey now 10 month later!
PERFECT!!! This is exactly what I needed and the exact way I needed it presented! You're the best!!! I'm starting this!!! New sub!
Chur, this was really insightful. Thanks
this is the start of my journey i guess. I’ve been doing workouts my entire life, (my teenage years), but never have been able to see any results. I’m starting this today and doing the very beginner stuff to try and better myself.
Wanted to get moving and get in better shape, and because of the current pandemic-situation, I wanted to do something that I could do at home and without equipment. Calisthenics came up as an option and so I looked for some videos for ideas and information. This was the second video I watched. The first one that was supposed to be complete beginner exercises went from pushups and straight into crow and headstands which frankly turned me off from even trying. I definitely do not have the strength for either crows or headstands yet and I know that even trying either one at this point would most likely result in injury, and I obviously don't want that. This video on the other hand shows exercises that are possible for even complete newbies like me including the progressions, which I very much appreciate. So thank you so much for that. I will be checking out more of your videos and get started.
Niko Thanks! That's exactly why I made that beginner routine video. So many "beginner" videos out there prescribe intermediate-level exercises, which will only discourage and even injure beginners. I'm glad it was helpful 👍
I’m starting this tomorrow morning.
Ron M good luck bro! Do you have any social media ? I’m starting today as well
Carlos Lopez I’m starting in a week
Starting tomorrow people!
Carlos Lopez sorry I have no social media but good luck to you. The first day I did this all these to failure, after the 4th circuit I was exhausted. The full squats (30) reps were the kicker. I have a cable system for pull downs which I set at 125lbs at 10 reps, 4 sets of incline sit-ups at 50 reps and pushups at 25 reps as my shoulder is a bit sore. When I exert myself like this wth 120 secs between reps it seems to mess up my sleep as I go to bed tired but wake up after a few hours and then have trouble getting back to sleep.
since i started working out , i don't even need coffee for sanity , i just feel fresh and ready for everything .
Well organized and presented. Thank you
I am a beginner in calisthenics, doing mainly push-ups, squats and hinges. Recently I added pull-ups and also started doing everything in circuits. It really amazed me that you came upon the same idea (but you are much, much better than I'll ever be). Great video, I enjoyed watching.
I really appreciate that you don't talk and explain with a massive ego and alpha attitude. Just normal and informative. Again, highly appreciated. The best video I found that will definitely get me started!