THE PERFECT CALISTHENICS WORKOUT - FROM MONDAY TO SUNDAY
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- Опубликовано: 5 авг 2024
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THE PERFECT CALISTHENICS WORKOUT - FROM MONDAY TO SUNDAY.
MONDAY:
Push Day
S1: Planche lean - 3 sets / to failure
S2: Tuck Planche - 3 sets / to failure
A1: Ring Dips - 3 sets / 5-12 reps
A2: Pike push ups - 3 sets / 5-12 reps
A3: Diamond push ups - 3 sets / 5-12 reps
A4: Skull crushers - 3 sets / 5-12 reps
TUESDAY
Pull day
S1: Tuck FL/Adv. Tuck FL/ BW Deadlifts FL/ FL (Train with bands)
S2: Skin the cat/ Tuck BL/ Adv. Tuck BL/ Negative BL/ BL
B1: Chin Ups - 5 sets / 5 reps
B2: Horizontal Row - 3 sets / 5-12reps
B3: Hammer Pull Ups - 3 sets / 5-12reps
B4: Tucked Rows - 3 sets / 5-12reps
WEDNESDAY
Rest Day
Eat/Sleep/Chill
THURSDAY
Push Day 2
S1: Planche lean - 3 sets / to failure
S2: Tuck Planche - 3 sets / to failure
C1: Incline push ups - 5 sets / 5 reps
C2: Archer push ups - 3 sets / 5-12 reps
C3: Ring flys - 3 sets / 5-12reps
C4: Close grip ring push ups - 3 sets / 5-12reps
FRIDAY
Pull day 2
S1: Tuck FL/Adv. Tuck FL/ BW Deadlifts FL/ FL (Train with bands)
S2: Skin the cat/ Tuck BL/ Adv. Tuck BL/ Negative BL/ BL
D1: Pull Ups - 5 sets / 5 reps
D2: OA Chin ups - 3 sets - 5-12 reps
D3: BW ring curls - 3 sets - 5-12 reps
D4: Reverse curls - 3 sets - 5-12 reps
SATURDAY
LEGS + CORE
E1: Squat jumps - 3 sets - 5-12 reps
E2: Bulgarian split squat - 3 sets - 5-12 reps
E3: Nordic ham curl - 3 sets - 5-12 reps
E4: Sprinter lunge - 3 sets - 5-12 reps
F1: Hollow rocks - 3 sets - 5-12 reps
F2: 2 point plank - 3 sets - 5-12 reps
F3: Straddle leg lifts - 3 sets - 5-12 reps
F4: Banded crunches - 3 sets - 5-12 reps
Comment on what you think about the video and whether you want to see more of these videos or any other suggestions will help so I can make better content for you guys! Like, share, subscribe and I shall see you guys next week with another video :)
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Summary of Video:
Calisthenics weekly Workout Plan:
Monday- Push day
S1- Planche lean
S2- assisted tuck planche- hold by resistance band
A1- ring dip
A2- pike push ups
A3- diamond push ups
A4- skull crushes
Tuesday - Pull day
S1- adv /tucked Front lever
S2- skin the cat/ Tuck back lever
B1- chin ups
B2- rows
B3- hammer pull-ups
B4- tuck Front lever rows
Wednesday - Rest day
Thursday - 2nd push day
S1- Planche lean( prantice Planche)
S2- assisted tuck planche- hold by resistance band
C1- Incline pushups
C2- Archer push ups
C3- Best arm flys
C4- close grip ring pushups
Friday- 2nd pull day
D1- pull ups
D2- banded one arm chin ups
D3- body weight bicep curls
C4- reverse curls
Saturday- Legs + Core (Never ever skip the leg day )
Legs-
E1- squat jump
E2- Bulgarian split squat
E3- Nordic harmstring curl
Core
F1- Hollow rocks
F2- 2 point plank
F3- straddle leg lifts
C4- Banded crunches
Sunday - Rest day
Enjoy Calisthenics....Love from India.....!🇮🇳
Nice work dude!!
What an Angel
U Are a lifesaver 🙏
Thanks bro
Is cardio is necessary
The most informative video i ever saw in last 2 years about the workout structure
thought the same exact thing
Nope, the best is calisthenics movement. Maybe there are channel that motivate more than them...but the quality of their videos...is just far superiori than other calisthenics channels
I’m finally
Enjoy this song THE POSITIVE BANGER (RUclips, Spotify, iTunes etc) that I wrote from the heart, which will definitely inspire the whole world to be a safer, more positive place to raise our seeds in... And love one another. Peace, success and blessings to you and your family 🙌🏼🌎 💚💛❤️ 1 life, 1 love! PS - Please will u help my cause and spread the message by simply subscribing to my RUclips channel and sharing THE POSITIVE BANGER everywhere and in anyway you can! 👊🏼 SPREAD THE LOVE! Endless respect and gratitude 🙏🏼 Thank you and peace, Tommy.
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PED GSP why don’t you shut the fuck up
Fantastic Video! I discovered Calisthenics in my 40’s and fell in love with it. As a mum of three who did endless cardio I found that my body changed and I became much stronger once i started Calisthenics training. Your videos are always so informative!
Best wishes
Mima
This is incredibly helpful! Honestly, 80% of my excercises are from your videos. Love this one!
“Rows for the Hoes” 😂💪🏼
Chris Jones inspired!!
Gareth Bale does ,
Been following this for the last 5 months and I've gotten so so so much stronger, went from barely being able to skin the cat to an advanced tuck front lever. Thanks so much :)
This is the best calisthenics video for beginners on youtube. Dude gives you a full body routine, explains what each workout hits and shows regressions alongside the workout. Very helpful and very well done 🙌
Bro, the RUclips algorithm just recomended this video to me and I am so happy it did !!! Really impressed with the amount of info and tips you gave for free, keep up the good work! Definitely subscribed!
This is amazing! Been searching for a simple program that covers almost everything, and I think this is it
love the vid bro you got a new subscriber , trying to improve my front lever and planche before the year ends ✊👊💪💪
Spreading your channel's reach with my friends, amazing workout and great content. No time wasted blabbering. You got a fan.
From the bottom of my heart, Thank YOU!
Probably one of the best videos just fully helping out the masses
I have been struggling to find one normal push pull legs calisthenics workout for weeks. Had to move to a place without a gym. Been a gym rat for years and I had to adapt to calisthenics as there's a nice park near me.
You deserved my like and subscribe. THANKS
Nice video and routine. I like how you're very clear about the workout and show both the regression and progression. Liked this video!
Love these! Very diverse with the focus on all important stuff!
I've been watching that'sgoodmoney and learning loads and enjoying doing it which I absolutely love but being english it's great to see home has got it's own scene cracking the calisthenics. Great back drop and a well pieced together video - really helpful for ideas so thank you. Subscribed.
One of the best calisthenics videos. Thank you, keep it up.
Well this is now my companion video ! Awesome workout for the whole week. Thanks for the work 😎
subscribed to your channel mate, this has to be the most helpful calisthenics video i've watched so far
Totally enjoyed the video, a really appreciate Your effort and lack of selfishness.
Thanks man, this is honestly perfect ❤️❤️ much love from Australia
As always so much information, helpful and honest video. Keep it up man !!
The best calisthenics youtuber 🔥🔥
THIS IS WHAT I WAS LOOKING FOR THE LONGEST TIME, THANKS MAN!!!!!
I never saw a better video about workout structure! Great man!
I’ve been searching for the most informative video about calisthenics since the start of quarantine. Then I found this today. I can finally start now. Thank you so much for this!
Hey, its been 2 years! Did you stick to the plan? Did you learn some skills??
Abnormal beings has some of the best calisthenics content out there 🔥
I love this kind of training. He's explaining it very well. I use it now in my TaiQigong & Martial Arts trainings. Thanks very much.
doing this workout for a little more than 3 months, guys this is legit one of the best workout plan period
Is it good for building muscle?
@@emrahcamdzic6347 yup without a doubt, with proper technique and rest time you will build muscle in no time
@@FiredrygonXIII Thanks man willtry it
What’s a better workout plan?
@@jimsedanski8899 it will depend of your goal and current training level
If you are a beginner you can start by this and change it over time once you mastered the basics and iterate from there
One of the best calisthenics channels out there. Been following him for over 1 year and half now.
Thank you sir.
King, perfect bro I was searching already long time for something like that
I loved this vid. I've been training for two months now and i ve built some serious strenght ,if you make another video like this one with some more advanced exercises to progress it would. Be amazing
In this routine, the progressions would be: tuck front lever--> adv tuck--> straddled front lever--> full front lever
Rows--> archer rows--> unilateral rows
Pull ups: if you don't have extra weight to add, you can do explosive pull ups or archer pull ups, and progress to one arm pull ups negatives, one arm pull ups w/finger assist and finally one arm pull ups.
For biceps I think that pelican curls negatives and pelican curls are good.
He already said the progressions for planche, and dips on rings are pretty hard, but you can still progress to the archer dip.
About legs, the jumping squad could progress to assisted pistol squad--> pistol squad. Then go for sissy squads and other progressions (there are lots of exercises for legs, you should search for them).
Wooow thanks man
Ive been lacking of structure for years, and now i'mma stick to this for months, and will get the awaited results!!!
This is THE best video and most informative video I’ve ever seen. Could make some
Mad money out of this
The hamstring exersizes were a huge help I had a hard time figuring out an effective way to train my hamstrings after I pulled one of them. I'm definitely going to put these to good use now
It has to feel really good to know u are changing the world brother thank u for your videos again🙏
Was looking for a programm and found this. Now you have a new subscriber :)
subscribed man these workouts are perfect bro, thanks a lot for this 👍💪
your videos is so helping and motivating , im glad i found you ,peace
Awesome video dude! I was wondering all the way, "what about the legs??" lolz, then you nailed that too. Cheers
You are simply amazing!🤩
I mean, who gives out free info like this these days?🤔
Not many people out there.😭
Thanks a bunch, man.
I just added a subscriber 😉
I love your channel bro. I never seeing these tutorial etf! And the body weighted dead lift!!!!! That’s crazy!
MOST UNDERRATED CALISTHENICS CHANNEL !!! 💪
The most helpful video I've ever watched, the only one that's explains it properly thank you so much. I'm buzzing right now thanks!!
Honestly the best video/ channel Ive come across for Calisthenics ❤️
Amazkng vid thanks bro , nice to see a pro weekly work out , Rain has restricted me this week :(
Finally a good program video, I'll try this out when I can get back to a gym or find a spot with some bars, thanks brother
Thank you for putting this together it's very generous of you
By far the best calisthenic video to watch as a beginner! Thanks!
Incredible content as always!
Bro you are the answer to my prayer lol. This was a big help for me. Starting it today & im so hype 👊🏾💪🏾
Everything I have been looking for. Really appreciate this
Great video man!! Had to subscribe after this gem
This is absolute gold. Keep it up man
Great video with great examples and regressions! You've earned a new subscription :) !
I appreciate the video man. Much love and respect from the East Coast, U.S.A.
I'm so glad I found your channel. Your such an awsome trainer. I've got my own channel where I'm going through my first years calesthinics training journey. I started in lockdown because gyms were shut and just couldn't believe how hard body weight training is. Your videos are so helpful. Your a class act. Keep inspiring us oldies 😂
By the way. Please write a book on calesthenics. I will definatley buy it.
Man I must say you are soooooo educated this is great content man and the variants you give are beautiful man❤️ great work
You’re a legend. Thanks for the program
This is useful, it gave me an idea how will I structure my next skills and reps and sets program. Thank you for this video, found a brilliant one.
Amazing video. I love that you are throwing in skills into it
Thanks for inspiration. I used to have Upper/Lower split but after seeing your program, I might consider little changes :)
Underrated Chanel, subscribed.
I love this routine🔥 amazing workout and amazing guy!❤
I’ve only done the push day but my triceps are on fire haha, what a workout and for free as well
Was looking for this! Awesome!
Yes Tayo great video , These are the video's I really love and also your tutorials as IMO you produce the best tutorials .
Damn you are a beast , using a band a weight vest on exercises .
I noticed you production value is continuing to rise keep up the good work ,
FYI I always smash the like button before view all of you videos as I know that they will be great .
You legend!! Appreciate the message bro 🙌🏽 means a lot and makes me keep making these videos for you guys
The amount of comments!!! Loving u man i didnt even watch the video yet just saved it Definitely gonn be A good workout ig thx
Quarantine brought me here !! really good layout on your workout split! just got my rings and going to give this a go
Man, you just made my calisthenics journey much easier for becoming a better athlete. Thanks man!
THIS IS THE BEST VIDEO IVE EVER SEEN THANKYOU SO MUCH BRO
I hear a Yardie lol. fire channel man. got out the military last year and got lazy. been in the gym since January but I can feel my body crying for some calisthenics.
Nice Video bro! Love it❤
Best calisthenics channel. End of discussion.
fitnessfaq, Tom merick, austin dunham, thenx, calimovements, artem mozorov would all like to have a word.
@@MrYounis26 calisthenics movement, fitnessfaqs and austin dunham I agree with, Thenx is kinda iffy and the others I don't know
Nope, the best is calisthenics movement. Maybe there are channel that motivate more than them...but the quality of their videos...is just far superiori than other calisthenics channels
@@tinchairs6384 dustin is kind uff
@@justaguyfromreddit idk what that means but I assume it means he's not as good as calisthenics movement and fitnessfaqs which I agree with. He's still really good but I just don't think he gives as much information, great guy though.
Thanks for sharing your knowledge, i`m starting with calliestenics and your content gonna help me a lot
I can't belive you gave this for free,thx it really helped me
one of the most informative videos out there
Bro this is some great information glad I found this channel
Amazing video, covered everything👍. I hope you know how much your content is worth to people and how good you are to share it for free! These kind of valuable, to the point videos motivate me even more to train, thanks a lot! 💪🙌
And great video editing too🙌
Best calisthenics workout video I have seen good job
Great video !! Thanks for the tips
God bless you for that description
his physique its just insane
Very impressive, challenging and useful workout, really can't believe this is free! I've been doing it for 3 weeks and adding some extra core and lower back exercises in order to get better at parallettes skills. I love you channel! Congratulations from Argentina
Have you seen any progress
What exercises have you added?
And have you seen any progress?
@@MG-ro6pj won’t know till you try!
Ayeee Argentina 🇦🇷 blood here friend!
Wow I may have been overtraing a little appreciate the video man I'll try this next week
Great video bro, tons of value.
Liked and subscribed. Appreciate the content man.
thanks mate keeping us fit during quarantaine
Yo thanks for the video dude, very interesting and well made :)
5:18 Done Brother
Love it, def incorporating!
Amazing video 💪💪
Simply amazing my guy
Keep going bro🔥🔥🔥
This is so good! I have tried this for a week! And this is insanely cool and FREE!
Best street workout program one can find on youtube ! Thx
Awesome work out man wow!
Great video!!😎👍🏾
Bro, I'm halfway there! Similar body build. I can do this! Thanks for the confidence boost!
Wow I loved the video man great explanation thank u