Calisthenics Workout for Beginner's (Including Warm up)
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- Опубликовано: 17 июл 2015
- This is a Calisthenics Workout for Beginner's (Including a Warm up).
It was one of my first RUclips videos. I've come a long way since then though. Check out my Calisthenics Transformation over the year and my latest Beginners guide (video)! • Beginner Calisthenics ...
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My Story & The official Book www.amazon.com/dp/B00XYEF9KA
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VIDEOS MENTIONED IN THIS VIDEO:
[Elbow pain from Chin-us ] • Elbow pain from chin-ups
[How to do Pull ups starting from Zero] • How to do Pull ups - S...
[Leg Raises - The right Way] • Leg Raises (The Right ...
[Prone Cobra] Learn more about this exericse in my free book and watch this video as well • Prone Cobra (Simple De...
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Disclaimer:
As with all exercise programs you need to use common sense. Don't do anything that can cause injury. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. By performing any fitness exercises, you are performing them at your own risk. 
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This was one of my first RUclips videos. I've come a long way since then though. Check out my Calisthenics Transformation over the year and my latest Beginners guide ruclips.net/video/7NQDPAcZt7Q/видео.html&
Your channel has become one of my favorite fitness channels. I hope your channel grows to be huge one day!
Michael Schneiderrr Thank you Michael!
I'm subscribing. I actually already have a workout, but my warm up wasn't really great, so i took this warm up and put it on my workout, thanks dude.
this is exactly what I was looking for, excellent video!!
I’ve been doing one of your training programmes for nearly 6 six months now, will give this warm up a try tonight 👍
Anthony hi. It's amazing to see your progression from this video to one from today. Thanks for the advices and "keep on teaching"!.
Just what I was looking for. Simple and effective. Thanks!
Keep up the great work mate, I rarely warm up so this will defiantly help me, thank you
Very nice video. High quality. Thank you ! You are inspiration man. Keep going!
thank you for such a wonderful video sorry for your leg
Thanks for a great tutorial and thanks for doing a callisthenics video with a shirt on! Refreshing!
+Vic Jamieson haha, your welcome man
superb....
FANTASTIC! I'm starting now... Thanks for the great info
+Casey Mullins Hi CM, no problem , glad you liked the video !
Hi bro. Thanks for the video. Your story seems truly inspiritional. I am a skinny guy. I want to follow your foot steps. Requested your ebook on your website. Gonna buy your book too.
Well done mate, very informative and top notch presentation. Subscribed.
+nikgml thank you so much brotha, glad you liked it!
nikgml i
pushups situps squats jumping jacks high kicks and punches. even diving rolls for agility and also cartwheels and roundoffs and springs if you can. also handstands and different exercises.even a pull up bar or inversion table. basis of calisthenics.
This guy is an inspiration..Well done mate. Keep up the good work (y)
+Shah & Gujjar Thanks brother :)
Sub is coming. Really good chanell! Thanks for the tutorials.
I just have to say,you are truly amazing with taking your time to show warm ups for doing beginner calisthenics. I've started doing research and just now finding your video has made it clear how to really dig into stretching yourself before entering the calisthenics world. Thank you in advance, I know I'll more great material from you. New subbie coming your way!😉
Hey Tam, glad to hear that my vids are helping you out on your new bodyweight training journey. If you have any questions let us know in the comment sections or through my contact page at www.homemademuscle.com . Keep it up 💪 !
Excellent! my favorite workout video, it helps a lot!! thank you so much :D
+Thereza C your very welcome Thereza :)
this is good, thanks for sharing.
awesome bro...
awesome bro
thanks alot!
your videos really helped me a great deal
+קונסטנטין זייצב your very welcome!
such professional, m8!
one of the best of this kind of channels
+Kronos Mambrini Thanks Kronos! 💪
Great video...ur story is so inspirational sir... .I am getting your book soon . Home made muscle what time do u workout in the morning ?
You have one of the most detailed video's on calisthenics and are much better than the bar starzz DVD which don't give this inn-depth description in the workouts
+jd1ify thank you man, those are really kind words, I appreciate it!
HomeMade Muscles Welcome and i hope ur subs get bigger than most workout utubers!!!
Πολύ ωραίο βιντεάκι Αντωνέλο! Μπράβο!
Αυτός δεν είναι Έλληνας φίλε
Much respect, great Video. Subbed, you deserve many subscribers more.
+S A D B O Y 2 0 0 1 thanks man :)
Helpful video! Btw I did your fix inner elbow pain movements and also received some deep muscle massage for my other pain which is on my right shoulder last week. It's been recovering good so far! Do you think deep muscle/tissue massage is a good practice?
respect
Hi. I retired (officially) yesterday and have been drifting in and out of bodyweight training. Now I have the time and few excuses. I enjoy your channel and your approach but I'm just not strong enough to do some of it. I know this is a beginners workout but I can't yet do a single pull up or chin. Anyway, I like your style Anthony, keep it coming.
Hello Ronnie, check out this video ruclips.net/video/RItfQqoh6ok/видео.html
Excellent video.
+Allen Clw thank you !
I was like still not motivated I seen his leg and now I'm motivated
Class video man ;)
thanks man 💪
great video!
+ReneRoissy001 thanks !
Sweet beard dude, keep up the great vids
***** thanks man :))
Love your book. I've been following your beginner program for about 6 weeks and I am at a point where I can do 15 reps in all the movements except for pullups, chinups, and pistol squats (10 reps max).
2 questions:
1) Do I need to always do chinups after pullups or can I switch them around occasionally? I have no trouble doing 2 sets of pullups (10 reps) but I find that by the time I get to chinups, I can only knock out 5-6 reps (if I start fresh, I can prob do at least 10).
2) Can I move on to the basic program now, or do I need to stick to beginner for a while until I can do 15 reps of the pullups and pistol squats? I guess I'm looking forward to adding in handstand pushups and inverted rows... :)
Btw, I managed to do a strict muscle up on rings thanks to the strength I built with your program! Thanks!
u are awesome..hats off :)
THank Nachiket 💪
make a video of standing up straight and walking and sitting anatomically correct?
keep elbows bent, like they tell you to not extend this fully outwardly when throwing a punch. makes much understanding. also, whilst doing a chinup and pull up one is to target the heart? whilst progressing over the bar?
hi there do you focus on bridges too for lower back & Mobility ?
New subbie and awesome video. I 've been putting of calisthenic training but it time lol..Much love from London (UK)..x
Hello Rayhanna, glad it got you motivated :). Let me know if you have any questions or need any tips along the way
+HomeMade Muscles thank you much appreciated☺️...I just bought a home pull up bar to work on my strength💪🏽🙂
nice! 💪
Earned a new sub! Keep up the good work!
thanks!
I also have a few questions. I don't see a cooling down routine in your video and the free guide. First let me say i have some posture problems, my question is will this correct when i just follow this basic calisthenics training? Or do i need specific stretches after each workout? Will help me a lot if you can answer this for me ;) I have leaning and forwarded shoulders and my hips aren't very straight. Should i just keep following this workout?
I've bоught twitter.com/4b7414cfdeb690f78/status/742668391975096320 . Тhis prоduсt is аwesоme. I gained waу moooоre musсle mаss аnd rеduсеd bоdу fat fastеr thаn аnу оthеr produсts! Cаlistheniсs Workоut fоr Beginnеr s Inсluding Wаrm uр
Really COOL, Helpfull and Motivational, I like the way you talk and present your approach and useful insights, you certainly go ant in-depth knowledge about the matter and true basics, I will go and check your site and stuff, nice vibes my friend.
Thank you Jonny, always nice and motivating for me as well to get such feedback. Let me know if you need any help with anything ;)
hershall walker once the quickest man alive used only calisthenics and no free weights i was told. he ended up being a fullback for the dallas cowboys as well. I would suggest the inversion table though. Possibly a diy anatomically correct version for the inverted situp table? would be rather neat. Many ideas were sparked due to Yahweh showing me this video.
+Bradley Hauf I use a dip station, check my latest vid :)
I was speaking of inclined/inverted situps. not dips.
Bradley Hauf
Yes, I use a dip station for inverted rows as well, check it out ruclips.net/video/CNXYqkYfxBk/видео.html
How do I progress my chinup? I know how to progress pull-ups ..but I'm not sure with chinup...!!!!
So that warmup is adequate enough as far as what’s needed for calisthenics strength building? (My goal isn’t so much size as it is strength)
Took your advice Anthony. Resistance band coming.
cool!
When do I add inverted rows?
hi man , great job first of all , what do you think about splits, do you think it s better to maximize strenght and growth , or full body workout is the way to go ? ( i mean something like pull day push day two or three times per week ) thank you !
Hi Nicola, I prefer whole body workouts when it comes to bodyweight
Thanks , but i mean do you think to build strenght and muscle it coul be the same or one is better than the other ? Regardless of what i could prefer :)
Why no handstand push-ups? What's your opinion on reddits workout
Great channel man, just found it! I've lifted weights for about 12 years now and it's time for a change due to some nagging injuries/aches/pains. I've gone back to the basics for now using primarily body weight exercises. My question is regarding number of exercises/volume.. There's only a handful of exercises in this routine so I feel like I have so much more "in the tank" after this routine.. I'm thinking this could be due to how many years I have been consistently exercising (likely past "beginner level"). Would there be any harm in adding more movements as long as good form is maintained? I'm thinking 2-3 sets of each: Pull Ups, Squats, single leg calf raises, push-ups with legs elevated, dips, hanging leg raises, pike push ups, horizontal pull-ups. Thanks!
Hi The RussIncc, yes sure you ccan do that. THis plans is for beginners. You can do all those and still hit 3 sets in every exercise.
+HomeMade Muscles awesome! Thank you for the reply. Look forward to catching up on all of your videos
where you from dude
hahaha the Egyptian I didn't think of that name before I usually call that the candy wrapper cos it reminds me if the motion you do when you unwrap candy
+Emir Catovic haha, that's an even cooler name, thanks, I might even prefer it in the future :D !
HomeMade Muscles haha all good you can have this one for free. All future comments will be a subscription service starting at $9.99 per month :P
+Homemade Muscles I would like to increase strength in legs, gain muscle and abs , and just to look in good shape. Currently I'm very weak, can't do a pull up, barely do push ups ...
+At0mix Flea www.homemademuscle.com/workout-guides/ I have a free beginner's guide here. Just keep in mind that i've replaced pistols with weighted lunges. I have a tutorial on my blog as well : www.homemademuscle.com/weighted-lunges-tutorial/
+HomeMade Muscles Thank you, I hope this will help me feel and look better!!!
Nice beard
thanks :D
Can you do an intermediate video ?
47
tell how to reduce fat alone for endomorph bro :/ I am able to build muscle easily ...I normally do 4 unassisted pull-up and 30 push-ups and a last set of 6 dip ...the only challenge is my fat in chest and belly
Hi Usha, if your diet is good then work on the following:
1. Do this to get more muscle mass in the chest area ruclips.net/video/LfLX796_2wo/видео.html
2. Check this out for belly-fat ruclips.net/video/XQPLhT-hMdk/видео.html
in the case of both the chinup and pullup... you are pulling up and chin is going up as well... so why not call pullup pronated and chinup supinated?
Aaahhh... Good point... What i meant was... Since the video is about pulling up on a bar... Call it pronated and supinated grips... But jeh... I guess anything is ok as long as you're consistent 😊
How many sets and reps of each exercise should I be doing?
Hi there, check the following videos on this topic:
Reps: ruclips.net/video/8sDv2L2ygb4/видео.html
Sets: ruclips.net/video/IKm2sP9mWSg/видео.html
Any suggestions on number of reps/sets starting out?
Hi C, watch my latest videos on reps. Start with this one: ruclips.net/user/edit?o=U&video_id=BBbd-rI6W-g
Hey I am 17 about to be 18 I am going to start today how long should a warm up last?
10-15'
Hi, i want to start doing a beginner calisthenics program but i cant do pull ups and chin ups. But i can do dips, push ups and other body weight excersises. So can i just start te program and do negatives or inverted rows instead of the pull ups and chin ups until i'm at the level of doing the pull ups and chin ups? Or is there a better (faster) way to learn the chin ups and pull ups?
Hi, start with the inverted rows 💪
Alright thanks man!!
Πολυ καλο το καναλι σου φιλε και πολυ ωραιο βιντεο. Που το γυρισες;
+Johny Nelson Thanks Johny, I live in Holland, this is just out of Beverwijk
(Να σε καλα, Ολλανδια μενω! Λίγο έξω απο το Beverwijk ειναι αυτό)
+HomeMade Muscles Α οκ! Ειχα δει οτι εισαι Ελληνας, αλλα τωρα εξηγειται. Αποκλειεται να υπηρχε τετοια σιδερια στην Ελλαδα.
How many days a week should you train a muscle group?
Depends on what you're going for. In the case of full body workouts such as these three times a week is perfect. If you're doing workouts for a different body part each day once or twice a week is enough, this is if you work said muscle group to failure which means it needs ample time to recover. Good luck friend :)
+Tmapples Gaming Thanks!!
+Vein76 you should Train every muscle Group one or two days. you can be overtrained
can i get a link to the leg raises video. my back arcs when i do leg raises.
Hi, have you seen this vid ? ruclips.net/video/mnTfIhvHBTY/видео.html
+HomeMade Muscles thanks alot#
what about post workout streching?
+Giusi Donato I don't stretch after workouts. I mostly stretch for relaxation, check this video ruclips.net/video/XeOfQg1j8eo/видео.html
+HomeMade Muscles thank you for reply and for the video's link!
how many reps per workout?
+DARREN ALFONSO work through the whole rep strength and hypertrophy range (5-15). Find for example a progression that allows you to do at least 5 reps and as you get stronger build it up to 15. After that find a more difficult progression for each exercise and start again from a lower rep range working yourself upwards again
cool. You're Dutch?
yup, half Dutch half Greek actually, living in The NL the last couple of years
daym keesp workin out when he has no calf
respect
btw i do calisthenics but instead of doing pull ups push ups and squats in every workout i have leg day pull day and push day
+Chad 1.why?
2. since if i were to do 3 upper body days and 3 lower body why do 3 full body? i would have more time and enerhy for each workout.
3. since i focus a lot on power explosiveness and mass i split my upper body to two parts as there is too mich volume for a single day. if i were to complete a back workout and then try to do a push workout, id be too tired for strength training. so instead i spilt mt woekouts to push pull leg.
+Nondas8552 both full body and split routines are effective, good luck :)
i've you're advanced enough to do 12 sets a day (or more) a training-split works as good as a full body workout
Do I need to eat a lot of protein sources ?
yes!
you can find a calculator online to check how many grams u need!
and that is because you need protein so it can repair your muscle
(gets bigger
more importantly eat enough food it's not all about protein..
www.bodybuilding.com/fun/changingshape5.htm
i know that i need 1 gram of prtein daily per pound . I 'm thinking to quick weightlifting and go to Calisthenics because i didn't notice a big change and transformation in gaining muscle
no you don't need 1 gram per sound dude especially if you are a beginner. did ya even read the article ?
you jog then you should do stretch your body.
ur leg
the one missing or the other :D
superb....