I accidentally deleted someone’s comment when I was trying to edit my response: However the question was..What should I do if I have not achieved the pre requisites? Here is a sample workout routine for anyone that has not yet gotten to the proper level: You’re going to start with your scapular awareness joint prep, move into your wrist stretching, warm up and then do this workout: Day 1: Push Day Plank Walks: 3 sets of 30 seconds Wall Push-ups: 3 sets of 8-12 reps Knee Push-ups: 3 sets of 8-12 reps Hollow Body Hold: 3 sets max hold Day 2: Pull Day Negative Straight Leg Rows: 3 sets of 3-5 reps Bodyweight Rows 3 sets of 8-12 reps Scapular Pull-ups: 3 sets of 8-10 reps Day 3: Leg Day Chair Squats: 3 sets of 12-15 reps Glute Bridges: 3 sets of 5-8 reps Calf Raises: 3 sets of 10 reps each Day 4: Cardio Day Exercise Bike: 1 set 20 minute ride Day 5: Full Body Wall Push-ups: 3 sets of 8-12 reps Negative Straight Leg Rows: 3 sets of 3-5 reps Bodyweight Squats: 3 sets of 12-15 reps Hollow Body Hold: 3 sets max hold Day 6: Rest Day Day 7: Rest Day 90 seconds of rest in between sets. Do this until you reach the proper level and as you gain strength try to change out some of the preliminary exercises for the progressions.
i have been thinking about getting into calisthenics for a while now and did not know where to start, this has really helped me start and im positive it has helped others too. keep up the great work!
Chapter Zero: The Scapula Scapular Push-Ups Scapular Pull-Ups Scapular Wall Slides Inverted Shrugs Chapter One: Importance of Wrist Front Rocks (1 Set, 30-45 Seconds) Side Rocks (1 Set, 30-45 Seconds) Reverse Rocks (1 Set, 30-45 Seconds) False Grip Fist (1 Set, 30-45 Seconds) Around The Worlds (1 Set, 30-45 Seconds) Chapter Two: Building a Foundation Push-Ups: Wall Push-Ups (Goal: 25 pushups before advancing) Incline Push-Ups (Goal: 25 pushups before advancing) Standard Push-Ups (Goal: 18-25 pushups) Squats: Chair Squats (Goal: 18-25 squats before advancing) Standard Squats (Goal: 30 squats before advancing) Static Lunges (Goal: 20 each side before avancing) Pull-Ups: Bent Leg Rows (Goal: 20 bent leg rows before advancing) Straight Leg Rows (Goal: 15 straight leg rows before advancing) Assisted Pull-Ups (Goal: 8 assisted pull-ups before advancing) Standard Pull-Ups (Goal: 3-5 pullups before advancing) Dips: Bent Leg Dips (Goal: 15 bent leg dips before advancing) Straight Leg Dips (Goal: 15 straight leg dips before advancing) Assisted Dips (Goal: 12 assisted dips before advancing) Standard Dips (Goal: 12 dips before advancing) Chapter Three: Weekly Workout Plan Monday: Push Day Core and Joint Prep: (Rest is optional or no longer than 30 seconds) Scapula Push-Ups (2 sets of 8-12 reps) Hollow Body Hold (2 sets of 30 seconds) Side Planks (2 sets each side 30 seconds) The Perfect Warmup: (Rest is optional or no longer than 30 seconds) Arm Circles (1 set of 30 seconds) Pike to Plank (1 set of 30 seconds) Alternate T-Pose (1 set of 30 seconds) Knuckles to Fingers to Palms (1 set of 30 seconds) Plank Walks (1 set of 30 seconds) Skipping (1 set of 60 seconds) High Knees (1 set of 60 seconds) Strength Training: (Rest: At least 90 seconds) Planche Lean (2 sets, 10 seconds) Hindu Push-ups (3 sets of 7 reps) Bodyweight Dips (3 sets of 7 reps) Pike Push-Ups (2 sets of 4 reps) Diamond Push-Ups (3 sets of 6 reps) Wall Handstand (3 sets of 15 seconds) Tuesday: Pull Day Core and Joint Prep: (Rest is optional) Cat and Cow Pose (1 set, 45 seconds) Bird Dog Pose (1 set, 45 seconds) Scapular Pull-Ups (2 sets, 8-12 reps) The Perfect Warmup: (Rest is 30 seconds) Superman's (1 set, 8-12 reps) Superman Side Crunches (1 set, 8-12 reps each side) Cobra Push-Ups (1 set, 8-12 reps) Reverse Planks (1 set, 8-12 reps) Strength Training: (Rest: At least 90 seconds) FL Raise (2 sets, 6 reps) Skin the Cats (3 sets, 4 reps) Bodyweight Rows (3 sets, 7 reps) Pull-Ups (3 sets, 5 reps) Bodyweight Curls (3 sets, 7 reps) Wall Handstand (3 sets of 15 seconds) Wednesday: Leg Day The Perfect Warmup: (Rest is optional) Heel to Toe (1 set, 30 seconds) Folded Squat (1 set, 30 seconds) Alternating Archer Squat (1 set, 30 seconds) Skipping (1 set of 30 seconds) High Knees (1 set of 30 seconds) Strength Training: (Rest: At least 90 seconds) BW RDL'S (2 sets, 15 reps) Staggered BW RDL'S (2 sets, 15 reps each side) Bent Leg BW RDL'S (2 sets, 10 reps each side) Straight Leg BW RDL'S (2 sets, 10 reps each side) Squats (3 sets, 7 reps) Step-Ups (3 sets, 6 reps each side) Reverse Lunges (3 sets, 8 reps each side) Horse Stance (1 set, 45 seconds) Calf Raises (2 sets, 12 reps) Negative Pistol Squats (2 sets, 4 reps each leg) Compact Leg Lifts (3 sets, 8 reps) One Leg Plank (1 set, 45 seconds each leg) Hollow Body Hold (3 sets of max holds) Thursday: Cardio + Mobility Mobility Training: (Rest is 30-60 seconds) Exercise Bike (1 set of 15-30 minutes) Cat and Cow Pose (1 set, 60 seconds) Cobra Pose (1 set, 60 seconds) Child's Pose (1 set, 60 seconds) Superman's (1 set, 60 seconds) Reverse Snow Angels (1 set, 60 seconds) Squat to Pike Hold (1 set, 60 seconds) Prayer Squat (1 set, 60 seconds) Friday: Full Body The Perfect Warmup: (Rest is optional) Choose any warmup exercise that you like from the list above. Strength Training: (Rest: At least 90 seconds) Bird Dog Pose (2 sets, 12 reps each side) Pike to Planche Lean (3 sets, 5 reps) Incline Push-Ups (3 sets, 12 reps) Cobra Push-Ups (1 set, 15 reps) Back Bridge Presses (3 sets, 5 reps) Hammer Grip Pull-Ups (3 sets, 6 reps) Archer Squats (2 sets, 6 reps) Bulgarian Split Squats (2 sets, 6 reps) Saturday: Leg Day The Perfect Warmup: (Rest is optional) Choose any warmup exercise that you like from the list above. Strength Training: (Rest: At least 90 seconds) Archer Squats (3 sets, 6 reps) Step-Ups (3 sets, 12 reps each side) Single Leg Glute Bridges (3 sets, 8 reps) Sissy Squats (2 sets, 5 reps) Wall Sits (3 sets, 60 seconds) Hollow Body Holds (3 sets, max hold) Sunday: Rest Day Chapter Four: How long should I do this? Do this for at least 3 months. Chapter Five: Where do we go from here? You can choose: Skills Gymnastic Rings Weighted Calisthenics Keep going :)
@@STRIQfit You are welcome. I am totally obsessed with Calisthenics. So, I wrote this for reference. ❤ I have some questions. So, If you read this, plz reply. So, I am using an app called " Calisteniapp Workout " (It's both on Play Store and App Store). They have many programs, exercises, and much more. I am currently following a beginner level program called " Fullbody muscle building ". It's 29 weeks long (It's almost 7 months). It consists of 10 phases starting from basics to advance exercises. I am currently in phase 5. I am getting stronger. I can notice changes in my physique. Should I continue following my program or should I start this workout plan that you shared in this video. And if I should follow this one then as you said we should do this for 3 months. So, after 3 months can I start learning skills (ofc starting with beginner skills), and using gymnastic rings, using weights etc or I need to follow this plan for much longer before progressing to skills etc. I know I have made a lot of mess in here but it's just that I am really obsessed with Calisthenics. So, I want to be on a right path. I don't want to waste time. Any help/guidence will be really appreciated. Thank you. ❤
WEEKLY ROUTINE 7:09 Monday Push day 10:45 Tuesday Pull day 12:54 Wednesday LEG DAY 15:55 Thursday Cardio+ mobility 17:31 Friday Full body 18:59 Saturday Leg day 2 20:06 sunday rest day
The fact that you share your knowledge so openly and in detail warrants respect, man! You're truly elite! I'm on my own calisthenics journey and you are great source of knowledge & inspiration!
This is THE #1 BEST video that I’ve seen on how to improve body mobility because everything is explained very clearly and is easy to understand. Thank you a lot my guy
Not really a beginner, just an inconsistent amateur. However, I want to show my appreciation for this highly valuable guide. With it I can review my workout approach and correct the rookie mistakes. I do hope it will stay free, but it is up to the creator.
the bad news: God gave us the moral law. it consists of 10 commandments & that is our standard.. a standard that we cannot live up to. we all fall short & have sinned against God. if you have ever lied, stolen, used God's name in vain, or even looked with lust. you're guilty.) God is a judge, & we are all criminals against Him. crimes obviously deserve punishment, because only a corrupt judge would let crimes go unpunished. the punishment for sin is death. sin must be removed or paid for. so, how did God react? the good news: John 3:16 "For God so loved the world, that He gave His only begotten Son, that whoever believes in Him should not perish but have eternal life." God was manifest in the flesh in the form of Jesus of Nazareth & He lived a perfect sinless life. Then He took the punishment that WE deserve. Jesus died on the cross so that our sins can be forgiven. Afterwards He was buried & then He resurrected three days later. because of Him, our death sentence can be lifted off of us & we can inherit eternal life as a free gift. here is what you have to do in response to the gospel: I. believe - believe in the gospel. accept Jesus as your Lord & Savior & trust in Him alone for your salvation, because we clearly can't save ourselves since we have all sinned Il. repent - forsake your sins. i cannot say i am a Christian & continue to lie, steal, murder, etc. i would just be a hypocrite. although Christians will still sin from time to time, it's something we turn away from. it grieves us. & that’s all. after that you just get baptized when you’re able & continue to grow spiritually. read your Bible daily & obey what you read in it
Was getting impressed literally every 30 seconds. Thanks for the guide as a lot of beginners are looking where to begin. Couldn’t be more excited for Calisthenics.
You make the highest quality calisthenics/GST videos I’ve seen on RU-vid, thanks so much for your care and thoughtfulness. Especially helpful for some of us who aren’t indestructible and in their 20s anymore 😂
the bad news: God gave us the moral law. it consists of 10 commandments & that is our standard.. a standard that we cannot live up to. we all fall short & have sinned against God. if you have ever lied, stolen, used God's name in vain, or even looked with lust. you're guilty.) God is a judge, & we are all criminals against Him. crimes obviously deserve punishment, because only a corrupt judge would let crimes go unpunished. the punishment for sin is death. sin must be removed or paid for. so, how did God react? the good news: John 3:16 "For God so loved the world, that He gave His only begotten Son, that whoever believes in Him should not perish but have eternal life." God was manifest in the flesh in the form of Jesus of Nazareth & He lived a perfect sinless life. Then He took the punishment that WE deserve. Jesus died on the cross so that our sins can be forgiven. Afterwards He was buried & then He resurrected three days later. because of Him, our death sentence can be lifted off of us & we can inherit eternal life as a free gift. here is what you have to do in response to the gospel: I. believe - believe in the gospel. accept Jesus as your Lord & Savior & trust in Him alone for your salvation, because we clearly can't save ourselves since we have all sinned Il. repent - forsake your sins. i cannot say i am a Christian & continue to lie, steal, murder, etc. i would just be a hypocrite. although Christians will still sin from time to time, it's something we turn away from. it grieves us. & that’s all. after that you just get baptized when you’re able & continue to grow spiritually. read your Bible daily & obey what you read in it
This wrist prep advice is essential. When I began calisthenics I ended up devoloping a wrist injury, and if you wrists hurts, push exercises is off the table and your progress will stall. Even now, more than two years later, I'm still struggling with my wrists and can't progress as quickly as I would like. I personally do the wrist warm-up from GMB Fitness and Tom Merrick every day and it is helping a lot.
My Man, this video just came at the right time, i wanted to start working out again but this time properly with calisthenics, but i wasnt finding any videos for total beginners and now you upload this. And the one year progression is great too. Also you explain all the workout(s) so well, thank you so much. 🙏 💪
the bad news: God gave us the moral law. it consists of 10 commandments & that is our standard.. a standard that we cannot live up to. we all fall short & have sinned against God. if you have ever lied, stolen, used God's name in vain, or even looked with lust. you're guilty.) God is a judge, & we are all criminals against Him. crimes obviously deserve punishment, because only a corrupt judge would let crimes go unpunished. the punishment for sin is death. sin must be removed or paid for. so, how did God react? the good news: John 3:16 "For God so loved the world, that He gave His only begotten Son, that whoever believes in Him should not perish but have eternal life." God was manifest in the flesh in the form of Jesus of Nazareth & He lived a perfect sinless life. Then He took the punishment that WE deserve. Jesus died on the cross so that our sins can be forgiven. Afterwards He was buried & then He resurrected three days later. because of Him, our death sentence can be lifted off of us & we can inherit eternal life as a free gift. here is what you have to do in response to the gospel: I. believe - believe in the gospel. accept Jesus as your Lord & Savior & trust in Him alone for your salvation, because we clearly can't save ourselves since we have all sinned Il. repent - forsake your sins. i cannot say i am a Christian & continue to lie, steal, murder, etc. i would just be a hypocrite. although Christians will still sin from time to time, it's something we turn away from. it grieves us. & that’s all. after that you just get baptized when you’re able & continue to grow spiritually. read your Bible daily & obey what you read in it
Best video, started up calisthenics after going to the gym for 6 months. Done calisthenics before but this has gave me more progress than the last time I did calisthenics
thank you soooo much for this video, helped me immensely to understand and start my calisthenics journey. there are millions of other videos but I found yours the most easiest to understand implement. it has some minimalistic and simple vibe to it, and so easy to understand. a suggestion: if possible, change the channel name to your name. it gives some authenticity and I think it will be easier for people to share your channel and talk about you. once again, thanks a ton for this
thank you for providing us with such a detailed routine...I love how you bring together exercises for strength, resistance and mobility, cause especially the last one gets forgotten too often. Keep up the good work man!
This is exactly what I needed. Everyone seems to have had a headstart and I’m starting at the beginning before the beginning 😂so this video is actually helpful and provides a routine to build up the strength to get to the next level and I could not find a video like this on RU-vid. So, thank you.
this is such a good intro to calisthenics- i’ve been wanting to get into it and looking for something exactly like this for a while. you laid everything out so clearly, thank you so much
I have been messing around inconsistently for a few years. This is perfect and just what i needed. Thank you so much. Im a bit worried as im quite old now but im prepared to commit!
Amazing video done body building style training for 3-4 years and coaching that style of training now down from 98kg to 78kg lost a fair bit of muscle but feel and look better for it doing this style of training was interesting only struggled to do back bridge press due to wrist pain and mobility a few things were a slight challenge due to stability but feels good to be a beginner again
This video is so helpful. I think I'm over lifting weights as a women. I'm more interested in having a goal and seeing it completed thru work and effort. I like the idea of having more mobility and body strength. This turned into a monologue
Can't believe how perfectly timed this video was. I'm an amateur, but I'm just super inconsistent and that is mainly due to me not having had a proper workout routine. I just made up my mind to finally put together a workout routine and then out of the blue, this video pops up in my recommendations. You helped me tremendously! Earned yourself a new sub, keep up the amazing work🔥🔥
This video is great, i had just watched ur first year skills video a few days ago and imediatly subscribed. Not only are your videos really helpful, but i really like how you interact with almost everyone in the comments
The exact topic I wanted to learn about and it's high quality. I was curious because I saw your back muscles in the first/second year of callisthenics videos. It seems I need to "activate" those, but I don't understand how. I have been stuck trying to improve pullups for decades. My arms and shoulders always give up before I ever feel my back working. Let's hope I learn something in this video, let's watch. 😊 EDIT: I am already doing most of this every day of the week, resting when my body tells me to. Well, let's see if I make progress on the scapula awareness thing.
Wow! What an awesome video. I've been looking into how to start calisthenics for a while now, and this is the best video I've found by far. I'm going to save this video and watch it again and again as I make progress. Thank you so much. ❤
clicking on the video cause i thought ur jon jones xddd , leaving with the best infos and straight to the point , no bs , pure informations , thanks a lot sir
I love this video as it is actually for beginners the tips are amazing, thank you. I would like to know if you do hybrid calisthenics (lifting weights + calisthenics) since i go to the gym i like it but i would love to learn calisthenics, i hust have no idea how to start it mixing both of them
Yes I do! I do Weightlifting Primarily on my leg days. So if you want a quick way to make it work. You should try to do your calisthenics after warming up. That’s when you’re going to be at your highest potential to complete skills. Finish up with weights at the end to toast your muscles and reach failure.
Noted! You can look forward to them in the future. I do have an intermediate routine though for calisthenics. It’s a little on the upper intermediate side though.
Best video i have ever seen for calisthenics cuts through the bullshit and makes me fell like you are my coach wich you are now by the way i have to complete this youtube channel !!!
This video came at the perfect time for me! I’ve got bored of standard weight training after 8 years and so I am committing to doing calisthenics regularly. I wasn’t sure which routine to go with but this video helped out a ton. Appreciate it!
Intro - 0:00 Chapter zero: The Scapula - 00:17 Chapter one: importance of wrist - 01:54 Chapter two: building a foundation - 02:37 Chapter three: weekly workout plan - 07:04 Chapter four: how long should I do this? - 20:07 Chapter five: where do we go from here? - 20:29 WEEKLY ROUTINE 7:09 Monday Push day 10:45 Tuesday Pull day 12:54 Wednesday LEG DAY 15:55 Thursday Cardio+ mobility 17:31 Friday Full body 18:59 Saturday Leg day 2 20:06 sunday rest day
This is the video I’ve been looking for so long. I’ve been training for a couple months and have seen huge progress in my foundation. Still I’ve not bought a pull up bar as I don’t know where to put it. Do you have any advice or ideas?
No need to train what you’re looking for directly but if you’d like to you could train forearms and and other accessory muscles during your mobility days
Hey dude, I’ve been having problems with the workout as the rep count isn’t challenging enough for me (I’ve been doing callisthenics for about 3 months now). Could you drop a part 2 like where you would go from there?
Loved the video man- best guide I have seen. Quick question though. I have done/do strength training so do weighted squats- when switching to this plan should I continue with the weighted squats etc. or just stick to body weight? Thanks
Hey great video and workout plan🔥I will for sure give this one a shot. But I have one question. I do not really feel comfortable about the "Front Lever Raise" and the "Skin The Cat" on Pull Day. Do have any suggestions on other variations to try instead or work my way up to them. I feel like I could work my way up the the "Front Lever Raise" but the other move looks too hard and kinda scary for me 😅Are there any Substitution exercises? Thanks 💪😁
Hello thank you for all these great tips.Just a quick question can I start with chapter 3 while practicing push-ups and pull ups or should I wait till I can do them easily to move on to the next chapter?
Thank you man such a great guide. By the way Just wanted to ask if you have alternative for the wall handstand, FL pull up and the skin the cat for overweight people?
Wall Handstand - Pike Holds or Elevated Pike holds. So basically holding the starting portion of a pike push-up. That should get you more comfortable. Make the pike sharper or move your legs closer to your body as you get more comfortable in that inverted position. FL Raise- Try using a resistance band, tie that around a bench or bar over head. Lay on your back and replicate the FL raise position by keeping your arms shoulder length and locked out with your Core activated. Make sure there’s no slack in the resistance band and pull it down to around your hip level as your laying on your back keeping everything activated. That should help Skin the Cats - Use a Towel or stretch Bar, lay on your stomach. Grab the bar or towel and make sure there’s no slack. Keep the bar overhead and bring it behind your back until you feel a good stretch in your shoulders. It’s important to not over do it. Widen the grip of your hands if needed. I hope this helps! 🔥💪🏾
Great content to help with calisthenics and using minimal equipment. What would be a regression for the wall handstand?, I currently do bridges and shoulder stands. Thanks 💪
Hi fam! It would be an elevated Pike hold. Even further just a pike hold or frog stand. Pike holds are when you set up for a pike push-up position but you only hold the top portion and lean into your hands. Elevated means placing your feet on a higher elevation like a bench or something
Do you have any content for people starting again? I am battling the side effects of cancer treatment so my progression is very slow but I think some may be mind over matter, do you provide any plans or anything? Thanks
I decided tp try this for 3 months today and see how i progress. I got all the way to the handstands and was already scared to do these, buuuut i tried anyways The handstands themselves were not too bad, but then... i dismounted and was too scared to walk my hands out due to tiredness, so i dropped my legs to the side and when they hit the ground, i guess i had relaxed my core already and my mid back felt like i got hit with a hammer! I was still moving okay and shook it off enough during rest that i attempted the second handstand. It also wasnt too bad besides the cat gettimg freaked out and walking right under me to check out what i was doing and making me nervous i would fall on her. I got through the 15 seconds, but again was too nervous to walk out of the handstand and i dismounted the same way.. 😢 Felt like a sledgehammer hit my mid-back... 🎉 Idk if i am gonna have to postpone further workouts for a week or if im overreacting. It still feels like i got kicked in the nuts really hard. I can tell its gonna be inflamed.
I did enjoy the workout until the injury occurred though. I recommend if you never have or don't feel comfortable with the handstand in the first place, get a spotter if possible so they can support your dismount.
Great video. Thanks! Question on rest times. When you say rest at least 90 seconds - is that in between each set or just in between different exercises?
Man this is amazing. I want to start this routine right away. But I have a question. So the first, would I be performing Chapter Zero thru Chapter 2 the first week then the following week do the rest of the chapters? Or is Chater Zero thru 2 the warm up?
Chapter 0 is just introducing you to the scapula. It’s a good idea to warm up your scapula and wrist along with your warm up. If you can do the base number of required exercises then you’re good to go with starting the workout. Thank you for the support family 😭🔥💪🏾
Without a pull-up bar it is difficult to get some serious back development in the future. In the Beginning however you can use some alternative methods that will start you off nicely. One of them is using like a table for Bodyweight Rows, or using a tree or wall is the next best bet. Id suggest seeing if there is a park nearby you that you can visit for your pull-days only. Use your environment and be creative! Thank you so much for the support!
Bro, really good video, appreciate it a lot. Btw, is it normal for my wrists to hurt during the push workout? I did the wrist exercises before warming up, and they still hurt during the workout (not excessively or anything, but they did bother me a bit). P.S.: It's been about an hour since I finished the workout, and I only feel a slight discomfort, but it's almost nothing.
Wrist will feel some tension but they should not hurt. Spend some more time stretching your wrist during the warm up and make sure you are turning your hands slightly outwards when possible. This should alleviate the stress in your pushing movements.
Ive been doing your weekly workout and all seems to be going fine. But wow front lever raises are difficult, I can do 4 and be completly done for the entire workout let alone skin the cats. Any regressions that can work up to it better?
Well great video to be honest, il l def subscribe but. I have question, if i decided to go to train for skills after mastering the movemenrs you said in the video, Should i keep doing the workouts while also learning skills? Or focus only on skills
Keep doing the workouts whilst training skills. You would train skills after your warm up before proceeding towards your regular workout! Thank you for the support and kind words!
I have a question I can do most of the exercises but my elbow sometimes at scapular push ups or handstand with regression, becomes wobbely and feels like snapping haha why?
I can only do 2-3 pull ups after almost a years of training (I’m doing weight not calisthenics) do you got any advice for me to go from a fews to 10 pull ups?
The main difference is the goal. Circuit training usually entails improving cardiovascular fitness and having minimal rest in between workouts. Having the sets and reps approach of performing each exercise and then moving to the next is typically used for strength building. It provides a good structure for progressive overloading. So I would do the sets and reps of an exercise before moving to the next.