LoL no . Each rounds that you mentioned have 4 rounds themselves that you should be doing in that intensity order . So there are actually 36 sets of exercise and not 9 .
broooooooooooo i needed that!! I started watching your videos last week and doing all these push-ups exercises and core exercises you had in your previous videos, but yesterday I literally commented on one of your videos for leg exercises and today after just finishing my work from home 9-5, I go on RUclips and find this video on my recommended page, PERFECT!!!
I love how you break down every workout routine individually as well as its function in the whole circuit. Explaining how to do each routine properly with the right form, as well as how it impacts the body/certain muscle group, is useful especially for beginners like me. Keep it up! You deserve more subs btw.
Absolutely! You can definitely work those legs muscles even from home. Another terrific workout routine here! I’m sure many viewers appreciate your grind and are motivated to do the same 🙌💯
I did your free tutorials for 4 weeks (chest, tricep, core, and leg) and felt satisfied! Body changes still doesnt appear but I feel better and fitter (?). Maybe my body needs more weeks for the changes to appear. I still do your workouts as beginner tho. Can't wait for my fifth week of workout!
𝗧𝗥𝗔𝗡𝗦𝗙𝗢𝗥𝗠 𝗬𝗢𝗨𝗥 𝗣𝗛𝗬𝗦𝗜𝗤𝗨𝗘 𝗪𝗜𝗧𝗛 𝗝𝗨𝗦𝗧 𝗬𝗢𝗨𝗥 𝗕𝗢𝗗𝗬𝗪𝗘𝗜𝗚𝗛𝗧. 🔥PROJECT SHRED is my newest program that uses all of my top calisthenics training techniques to not only get you shredded but to also help you build healthy habits that overall positively impact your lifestyle. Check it out! ► adamfrater.com/projectshred
Anatoly Smolyansky that’s a great question, breathing is vital to efficient performance. Maybe a video in that department would be highly beneficial for those to are interested in correct breathing for exercise
I'm glad you said "...I don't give a shit..." what others think about the size of your legs. No one should be concerned what others think, we train for our own personal goals😉😁❤
I do like to incorporate some type of a weighted vest when doing leg workouts. Bodyweight alone is just a little bit too light to get any real hypertrophy benefits.
I have a very similar build to you, and have tried to do the heavy weights to build bigger legs. All it does is just builds up fatigue and joint pain. My legs have gotten a little bit bigger, but I'm always sore, stiff, and I feel slow. I feel much better when I go back to calisthenics and just focus on body weight squats, lunges, jump ropes, and plyometrics.
Great video Bro! Good at home workouts. Liking the calisthenics approach too. Already feeling and seeing those core and upper body results. Definitely gaining back some of the strength lost from not going to the gym. Keep it going and keep us moving. Thanks!
can you recommend maybe, how many times a week do you workout your legs, vs upper body? I'm 23, lanky 6'2, 175 lbs, pretty active, strong and fit, i'm definitely in my prime now and don't get tired easily and have a really strong second wind... I wanna challenge myself hard here, how often do you think I should interchange between all my body every week, and when should I rest? Is it a matter of how I feel everyday or a matter of efficiency and stopping so I can go harder the day after? Also, lets say I'm working on becoming really fast and having power, but then I wanna work on lasting long/high volumes and endurance, should I go 6 weeks training speed then go 6 weeks training endurance? Or how do I interchange between that? Thanks! Keep up your awesome videos.
It's mostly personal preference. But an effective common workout split is Legs, Push, Pull, Rest, Legs, Push, Pull. That would mean you train Upper body twice and much as legs in general. Hope this helps.
He put it in the last 10 seconds of the video this time. Not sure why he chose to do it that way. I love having it written out in the description. Good luck on journeys, my friends!
Hey Adam, love the videos and lessons dude. How much time per day should I be working out? How many days per week if I want to get in awesome calesthenic shape? Thanks in advance boss.
Its more about the quality of your Training. I feel more and more, that you can train 3 hours with a head full of shit, checking Instagram during the rounds and switching music on Spotify... Then I have days, working out in a flow for 40 minutes, finishing with great and clean handstand moves and I feel pumped... Go for quality, each time you do something for your mind and body.
Hey Adam. I missing the percentages in the discription box. Also I did not understand how this Workout is perfomed. Do I work out the 2 circles with 50% and then go Into the last phase? Greetings from Germany 🤗
Are supposed to do all these circuits in one work out or is each circuit a separate leg workout for a different day? It seems like a dumb question but his other workouts seem a lot shorter.
Hey just wanna ask if you can share the percentage level and rounds in the description. It seems to be missing for this video as compared to the previous. Thank u so much! Finally a workout I can do in my apartment
what if my legs (or muscles in general) can keep doing more repetitions but my heart doesn't? I mean, I can do up to 70 Squats in a round with no problem, so I decided to use extra weight (just 5 Kg and after a couple of months of training) and in the rep 10 my legs are fresh but my heart is very very fast and awkward. With the 70 reps without weight it does not happen, even in the round 3... A cardiologist tested it and he said everything is in order, I just have to train more and more... but it is weird... I'm not sedentary, but I run and do exercise, it is just the first time, that I use extra weight and it doesn't feel good... Some idea? is the cardiologist right or do I need another type of health test?
Very nice content, Adam! Thank you and keep going:) However, research shows that training to failure lowers power and speed improvements. If the goal is to improve strength and muscle hypertrophy, then including exercises to failure is ok. It’s not recommended for beginners nether
Training until you fail to maintain proper form. That is before the body gives up completely and especially for a beginner who is not trained in maintaining the proper form, don't worry.
Hello everyone, I am 16 years old. I have been practicing calisthenics for a year and I have had good results, but I have always had slight pain in my fingers during every type of grip on the bar and rings. Yesterday even with just a few pull ups I felt pain on the second and third phalanx of all the fingers except the thumbs. Has any of you happened? For now I am not doing any pull exercise. (I have tried both with the thumbs closed and with the open inches)
Wow, this is great work I most say it will engage your legs very well and I have a similar leg workout and you can check it out and subscribe if you find it helpful
your already a step ahead over everyone for being motivated to look this up.
Powerful statement that is.
Lets fucking get after it🔥
You’re
Round 1 (50% of max reps)
1. Squats to Calf Raise
2. Bicycle Crunches
3. 180 Squat Jumps
Rest 60 seconds
Round 2 (50% of max reps)
1. Alternating leg crunches
2. Chair Step Ups
3. Rope Climbers
Round 3 (95% of max reps)
1. Squats / Squat Jumps
2. Squat Pumps / Pulses
3. Split Jumps (6-8 reps / 1-2 reps for beginners)
Failure = failure in maintaining proper form, not failure in ability to do another rep.
Never delete this comment, always come here to remember the exercises and dont wait to see the video, so thanks :)
LoL no . Each rounds that you mentioned have 4 rounds themselves that you should be doing in that intensity order . So there are actually 36 sets of exercise and not 9 .
broooooooooooo i needed that!! I started watching your videos last week and doing all these push-ups exercises and core exercises you had in your previous videos, but yesterday I literally commented on one of your videos for leg exercises and today after just finishing my work from home 9-5, I go on RUclips and find this video on my recommended page, PERFECT!!!
I love how you break down every workout routine individually as well as its function in the whole circuit. Explaining how to do each routine properly with the right form, as well as how it impacts the body/certain muscle group, is useful especially for beginners like me. Keep it up!
You deserve more subs btw.
Absolutely! You can definitely work those legs muscles even from home. Another terrific workout routine here! I’m sure many viewers appreciate your grind and are motivated to do the same 🙌💯
Yes. I am thankful, the rope one is a great one. He showed it already in another video, tried it yesterday... Amazing!
I did your free tutorials for 4 weeks (chest, tricep, core, and leg) and felt satisfied! Body changes still doesnt appear but I feel better and fitter (?). Maybe my body needs more weeks for the changes to appear. I still do your workouts as beginner tho. Can't wait for my fifth week of workout!
great video! you got me finally motivated to start calisthenics! A good explanation on how to do these exercises properly was all i needed!
𝗧𝗥𝗔𝗡𝗦𝗙𝗢𝗥𝗠 𝗬𝗢𝗨𝗥 𝗣𝗛𝗬𝗦𝗜𝗤𝗨𝗘 𝗪𝗜𝗧𝗛 𝗝𝗨𝗦𝗧 𝗬𝗢𝗨𝗥 𝗕𝗢𝗗𝗬𝗪𝗘𝗜𝗚𝗛𝗧.
🔥PROJECT SHRED is my newest program that uses all of my top calisthenics training techniques to not only get you shredded but to also help you build healthy habits that overall positively impact your lifestyle. Check it out!
► adamfrater.com/projectshred
Make an one arm push up video please
Adam how do you breathe while doing these exercises?
What is a proper breathing? I mean when to inhale and when to exhale?
Anatoly Smolyansky that’s a great question, breathing is vital to efficient performance. Maybe a video in that department would be highly beneficial for those to are interested in correct breathing for exercise
Those burnout squats are something serious Adam 🔥🔥
Im really happy that you started to add content back on youtube... awesome, keep it up!!
Tried this program and killing it now, In need of a good bicep calisthenics .
I'm glad you said "...I don't give a shit..." what others think about the size of your legs. No one should be concerned what others think, we train for our own personal goals😉😁❤
If you're reading this post I hope something great happens to you in the next few weeks.
Thanks u to bro
Wish you the same bro😇😇
Right on man! Same to you!
Adam your videos are the best! I'm not looking for huge legs, just strong ones and my body type is similar to yours. This is a perfect leg workout!
I do like to incorporate some type of a weighted vest when doing leg workouts. Bodyweight alone is just a little bit too light to get any real hypertrophy benefits.
one of the best coachers!
I have a very similar build to you, and have tried to do the heavy weights to build bigger legs. All it does is just builds up fatigue and joint pain. My legs have gotten a little bit bigger, but I'm always sore, stiff, and I feel slow. I feel much better when I go back to calisthenics and just focus on body weight squats, lunges, jump ropes, and plyometrics.
after seeing various calisthenics videos have to put it out there you have some good stuff
This is why calesthenics are so good, they focus on the athletic applications of the muscles growth
Great video Bro!
Good at home workouts. Liking the calisthenics approach too. Already feeling and seeing those core and upper body results. Definitely gaining back some of the strength lost from not going to the gym. Keep it going and keep us moving. Thanks!
can you recommend maybe, how many times a week do you workout your legs, vs upper body? I'm 23, lanky 6'2, 175 lbs, pretty active, strong and fit, i'm definitely in my prime now and don't get tired easily and have a really strong second wind... I wanna challenge myself hard here, how often do you think I should interchange between all my body every week, and when should I rest? Is it a matter of how I feel everyday or a matter of efficiency and stopping so I can go harder the day after?
Also, lets say I'm working on becoming really fast and having power, but then I wanna work on lasting long/high volumes and endurance, should I go 6 weeks training speed then go 6 weeks training endurance? Or how do I interchange between that?
Thanks! Keep up your awesome videos.
It's mostly personal preference. But an effective common workout split is Legs, Push, Pull, Rest, Legs, Push, Pull.
That would mean you train Upper body twice and much as legs in general.
Hope this helps.
Thank you for the video! I really enjoyed the exercises chosen and the manner in which you explained them! Will definitely be watching more videos!
Amazing video! Thanks for the amount of detail and corrections!
Bro Make a Video on Full Body Posture Correction such as (Anterior Pelvic Tilt, Rounded Shoulders, Nerd Neck , etc )
Hey Adam, great video, thanks for sharing. Just one thing - I don't see the rep ranges/effort levels in the description.
So many times there aren't :/ And as a non-specialist I never know how many I should do, so annoying.
He put it in the last 10 seconds of the video this time. Not sure why he chose to do it that way. I love having it written out in the description. Good luck on journeys, my friends!
Great Video.😎👍🏼 Thank You For Sharing This.🙏🏼💙
Hey Adam, I love your Vids, please make a video about your diet
wow!
Thanks man... Was looking for this
"down here is easy and bad for your knees (crack crack)" You are f@k1ng right!
Awesome video
I need this after work
Good job man, keep it up 🙌
You are out of breath? I am out of breath watching. And man, you are fast.
Hey Adam, love the videos and lessons dude. How much time per day should I be working out? How many days per week if I want to get in awesome calesthenic shape?
Thanks in advance boss.
Its more about the quality of your Training. I feel more and more, that you can train 3 hours with a head full of shit, checking Instagram during the rounds and switching music on Spotify... Then I have days, working out in a flow for 40 minutes, finishing with great and clean handstand moves and I feel pumped...
Go for quality, each time you do something for your mind and body.
Hey Adam. I missing the percentages in the discription box. Also I did not understand how this Workout is perfomed.
Do I work out the 2 circles with 50% and then go Into the last phase?
Greetings from Germany 🤗
Thanks a lot. Motivating
Love Frishman Beach
cheers Adam - great content
thz,I will try this workout🙂
Are supposed to do all these circuits in one work out or is each circuit a separate leg workout for a different day? It seems like a dumb question but his other workouts seem a lot shorter.
It hit 10am here when you said that it was ten o clock in the morning
Good
it is great video. can you dunk or do I increase my vertical thanks to this workout?
Hey just wanna ask if you can share the percentage level and rounds in the description. It seems to be missing for this video as compared to the previous. Thank u so much! Finally a workout I can do in my apartment
He put it in the last 10 seconds of the video this time. Good luck on your journey!
marker5491 Did not see that, thank you so much!
@@lucashyde1164 if you didnt see it why are you thanking him??😂
My dream body not bulky not skinny just fine
Is jogging a good or bad idea for a day after leg day warm up?
How many years of calisthenics before I get a body like that? I’m already lean @ 5’9” 155 lbs and maybe 12-14% BF.
How does the rounds work? Am i supposed to complete round 1-5 on circuit 1 before I move to circuit 2? Or does 1 round consist of circuit 1 and 2.
what if my legs (or muscles in general) can keep doing more repetitions but my heart doesn't? I mean, I can do up to 70 Squats in a round with no problem, so I decided to use extra weight (just 5 Kg and after a couple of months of training) and in the rep 10 my legs are fresh but my heart is very very fast and awkward. With the 70 reps without weight it does not happen, even in the round 3...
A cardiologist tested it and he said everything is in order, I just have to train more and more... but it is weird... I'm not sedentary, but I run and do exercise, it is just the first time, that I use extra weight and it doesn't feel good...
Some idea? is the cardiologist right or do I need another type of health test?
Sweet!
Hey Adam, where do you get your shorts from?
What body weight exercises can I do to get bigger traps like yours ?
Very nice content, Adam! Thank you and keep going:) However, research shows that training to failure lowers power and speed improvements. If the goal is to improve strength and muscle hypertrophy, then including exercises to failure is ok. It’s not recommended for beginners nether
Training until you fail to maintain proper form. That is before the body gives up completely and especially for a beginner who is not trained in maintaining the proper form, don't worry.
Could you make breakdown video of human flag (similar to one with muscle up)
did your knees make a clicking sound at 9:46? i have this problem too and I wonder if this is bad or not.
Hello everyone, I am 16 years old. I have been practicing calisthenics for a year and I have had good results, but I have always had slight pain in my fingers during every type of grip on the bar and rings. Yesterday even with just a few pull ups I felt pain on the second and third phalanx of all the fingers except the thumbs. Has any of you happened? For now I am not doing any pull exercise. (I have tried both with the thumbs closed and with the open inches)
I've had hand probs doing pushups and guitar playing. Wrist stretches, and flexing the wrists when doing pushups has eliminated it.
lovely
I dont understand of it is to do all the 3 circuits in one go or to choose one of the circuits . Heeelps 😢
Thats what i want man leaner muscular legs
Is that a knee crack sound at 09.47 !??
thanks for your really cool workouts:: jimmy merrelli
Bruno Fernandes Fitness
Wow, this is great work I most say it will engage your legs very well and I have a similar leg workout and you can check it out and subscribe if you find it helpful
I would like to gain more muscle in my legs cause my genetic doesn’t help me at all
Why not go full ROM with the squats? Surely calisthenics is about the entire movement....and BTW you were way off 90°...just saying
Music iritating
1:06 you sound a bit arrogant there
Lets hope somebody can make a video without slapping their hands whilst talking. So annoying