You'll find no fluff here! We stick to the most essential and functional bodyweight-exercises that develop an impressive, strong and lean physique and can be done anywhere - anytime!
Minimal and practical workout routines that develop strength, speed and agility in a way that is as respectful as possible to your joints and connective tissues.
A long-term approach for becoming and staying fit, lean and healthy either you're 30, 40, 50 or above!
Learning to train by using your body as your main barbel is liberating. It gives you a tremendous feeling of independence.
What do I do best?
I help men over 30 become Strong & Lean without wasting hours at the gym and rigid diets!
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Hi Anthony! Just discovering this video now. I have tender elbows and find the screws are flaring up some discomfort and mild pain. Any suggestions for alternatives?
Hey Roshan, yup, six days can work just as good. In the end, if you're been doing three workouts none-stop for months, switching to 6X/week can work better than 3X, and vice versa. Not allowing your body or mind to get used to a routine too much always helps with breaking plateaus
Seriously one of the most underrated training channels on RU-vid. Can’t wait to see when the world stops going for the flashy style workouts and channels like yours has millions of followers. Keep up the good work.
I’m 51, strength training three days a week. Push, legs, pull. Cardio is 80 floors on the stepper in 10 min once a week on leg day. Pumps up legs before leg training.
Ash. Yoga looks great, only problem is it doesn't include any pulling movement patterns. But it sounds like you have that covered with your gymnastics routine!
I’m about to turn 51. I’ve been working out since my mid 20’s. Between the 2020 lockdowns and advancing age body weight training is becoming my primary method. I’m considering making the break from the gym and going totally outdoors.
Do it B, nothing beats starting your day with a workout outside of brick walls , a more open horizon, fresh air, and soft morning sun. It's one of the best habits to boost your mood, physical health, and overall vitality
Great advice, as always. You know my story: getting back in shape at 50. I’m actually doing the opposite of what you’re saying. Well, kind of a mixture. I was cross-country runner in high school, so I’m using running to help me eat more calories. I run 5 miles per day, six days per week. That lets me eat close to 3000 cal a day. Which means I’m never really hungry. I do one calisthenics exercise for five sets after my runs. I include pull-ups, push-ups, dips, Pike push-ups, and rows. It’s working well. Luckily, I have pretty good genetics. So I’m seeing good muscle growth. I have about 20 pounds left to go. This may not be the way for everyone, but the running lets me eat more so I’m never hungry. I can even have a few cheat meals.
Hey C, cool to hear from your journey sir Indeed, if you have food genetics, and you have other things on your side such as stable great sleep, you're not prone to injury, low stress, etc, you can go harder on the cardio side. Amazing work, would love to see your before and after photo one day! Good luck and KOT 💪🏼💪🏼
I'm 37 next month. I decided about year ago to workout. Consistently. Now I look better than in my 20'. I started with dumbbells, then I add calisthenics and resistance tubes. What I found that I got less injuries with dumbbells that with calisthenics because calisthenics are so much fun that I want to do it more. Like pull ups for instance. I got golfers elbow because I did to much volume and with me weighing 100 kg it was too much for my joints and tendons. Now I'm trying to workout every day but I need to figure it out how to do it properly.
Thanks for sharing K 💪🏼 100kg can be a lot of weight on your joints when it comes to calisthenics, especially with full bodyweight exercises like pull ups. This would happen to me with my shoulders and handstand push ups. Alternating full bodyweight exercises with lighter regressions (which means less intensity, therfore higher reps) works well to avoid this. For example: - *PULL-UPS* alternate with jack knife pull-ups and/or band assisted pull ups - *DIPS* alternate with leg-assisted dips and/or band assisted dips - *HANDSTAND PUSH-UPS* alternate with pike push ups Obviously, you can also alternate these with dumbbells that cover the same muscle group as you are probably doing.
Excellent video and your upward palm explanation was spot on for learning. I used to do rows with underhand grip and i messed up my elbow. Even though i stopped all pull excercises for nearly 6 months now, i still seem to have some pain in the elbow area, at a very precise spot. Is there any excercise to repair? I heard wrist excercises may help but wouldnt mind your opinion.
Question, full beginner here 👋🏾, I hear a lot of people say training now versus woring out. What are you or we training for? Or is this a mentality/mindset meaning?
When I was in Recon in The Marines in the 70's we used to do a lot of crazy bodyweight workouts but one of my favorites was what they called "The Beach". I still do it to this day behind my beachfront condo in Cocoa Beach though with much fewer reps and cycles than when I was 21-year-old Recon Marine. The cycle goes as follows (note these are repetitions from Recon, today I do much fewer reps): 50 pushups at water's edge, then swim out past the breakers and then slow swim/relax/body surf coming back in (this is your rest period and the cool ocean salt water helps reduce inflammation), then 100 mountain climbers, followed by the swim, then 50 bends and thrusts (today i do burpees) followed by the swim, then 50 leg lifts (of various types) That is one cycle. In Recon our standard was 7 cycles but we once did 11. It becomes a real ball buster after about 4 or 5 cycles when the reps start adding up. When we were feeling froggy we'd substitute the swim with uphill (from waters edge to the dunes) sprints with the walk back being the "rest period"...those were much harder than the swim version but nothing gets you in better shape than uphill sand sprints. Today i typically only do 3 or 4 cycles with reps in the 20 range...which is still a great workout, and just like in Recon, any pushup that doesn't touch sand or water does not count.
Oh wow! I’m so glad to see you’re still making content. I’m one of your first 100 subs way back in the day. I still own your workout book the first one you published. Funny I had a family myself and fell off the workout wagon. I only do push ups/ pull ups/ suits and jump rope when working from home in between meetings. Nothing to brag about. It’s really difficult to find the motivation I used to have with work and kids now.
Hm. I've noticied a signing on tibetian as tattoo on you. And some of the ways to deal with mind also sounds familiar. You're not only into fitness, aren't you? :) Anyway, good staff. Like and comment to support.
I think some days it's about accepting that this is going to be a maintenance workout rather than something you push 100% which is not easy to do if youre looking to inprove every session.
Hi there.... Still struggling with 7 am workouts...feeling like I'm slumping, but I try to compensate with later workouts...I can get the job done, but at the same time comes a sense of faillure to comply with the morning schedule, ... Should I embrace a later workout? Maybe with the risk of not extracting the benefits of a morning session... That is why I would like to read your book (in paper), is it only available by amazon?
@@BodyweightMuscle , the 2 main struggles for me is narrowing down my sessions to less than 1 hour and not feelling groggy for the rest of the day. I go to the gym at 7h15/7h30, and with all the people there, I can´t get my workout done (propper warm up,1 pull, 1 push, 1 legs, 1 abs + 15 mins run) in less than 1 hour. It's difficult to quickly change from an exercise to another, and even worst if I try to circuit train. On the other hand, I don't feel energized for the rest of the day. I feel lazy, sored and going for coffee every 2,5hours. If I train at the end of the day (20h00), the time management is not a big of an obstacule, and it feels good to go to sleep "tired". What I realise is that my sleep is not so deep when I train at night, it seems that I can wake up easly in the midlle of the night, way much "allert".
@@danielpessegueiro6343get a door way pull up bar and train from home doing calisthenics. No commute, waiting for equipment. You can just get to work and utilize supersets to save time. Spread your training volume over more days and do less work each day to shorten workouts. You can train daily in 20-30 mins. Totally doable.
“I’ll just do a short, easy workout today” more often than not, by the time I’ve warmed up & got started, my energy levels have improved & I end up doing my full workout. Usually works for me.
at 7:15 minutes you are doing an extreme dangerous move where you locate your neck just in front of a sharp edge of the construction. as you said, it takes only a moment to injure yourself. please be careful. thanks for the video anyway.
Great video and I can’t believe nobody talks about this more. I wish I would’ve seen it sooner. I am stuck with stubborn elbow and forearm pain, but yes, I was doing everything wrong. Will let it heal and try again. Thank you
It's a myth that in most of the Blue Zones they don't eat a lot of meat. Okinawans eat lots of pork, Sardinians eat lots of dairy and infrequently gorge on a freshly slaughtered animal from their flock. Ikarians eat lots of pork as well. Costa Ricans eat loads of beef. Dan Buetner cherry picked his diet data ( for example, his data on Okinawan diet was taken from a period straight after the war when meat availability was scarce, but this is not the norm there). The Blue Zones effect is from exercise, community and purpose, not some mythical plant based diet
You are truly amazing. Thank you so much for sharing and for the instruction. I will be 65 in three weeks and using my weight vest (40 pounds) is one of my favorite things. It's great for just about every exercise except perhaps situps. My vest has weight pockets front and back so when I do situps, I do not get a full range of motion. Same as pushups but I use my parallettes to fix this deficiency. Anyway, thank you for showing me that I am on the right path. Enjoy your day.
I too am guilty of this… I now plan a weekly test day that is timed(usually on a Friday) concentrating on perfect form for the basics I.e currently at 25 pull-ups, 50 press-ups 75 squats which is completed twice through with 3 x 600m jog/runs at the start, in the middle and at the end of the callisthenics. All other training throughout the week I.e kettlebells, cardio etc is geared at improving my test day results. Love this channel 💪❤️👍
