WEEK OF CALISTHENICS WORKOUTS from HOME | Beginner at Calisthenics | Push, Pull, Leg Split 

You go girl!

I said it in your last video, but I think now is also a good time to mention that it might be a good idea to add a skills day. Skills (like L-Sit, Handstand, etc) that you're trying to achieve are mostly static holds and involve a bit of technique. They're a little different than the strength and hypertrophy work you've been doing. Adding a skills day and a full body workout day will also change you to a 5 day split, which allows for more recovery. Sample split could be, Push, Pull, Legs, Rest, Skills, Full Body, Rest. A full body day could simply have a push exercise, a pull exercise, and a hinge (legs). The fourth exercise if you choose to do 4 total exercises could be something that will supplement your skills or any areas you feel weak in. Hope this helps! Good luck.

If your upper body is fatigued after the push workout, you can change the order of your training days to Push, Legs, Pull. As far as pull ups are concerned, you may not even need to train them specifically at this point. Just focusing on your chin ups and getting stronger at them will translate to pull ups very well in the future. However, if you really want to work on pull ups directly, look up an exercise called jacknife pull ups. It it basically a leg supported pull up. The most important thing to understand is that as a beginner, you do not need to push yourself super hard to see results. Recovery is very important too :)

You seem to be naturally very good at most of these exercises. Im guessing you've got a history of other types of fitness? As for pull-up advice, I'd say that negatives are better than band assisted. Both are good, but bands give more help at the bottom of the movement than the top. So if you use bands too often, you may find yourself getting stronger at the top of a pull-up, but not so much at the bottom. So I would focus more on negatives, then switch to band assisted after. So far, you've made loads of progress with your chin-ups, and there's a ton of carry over between those and pull-ups. I saw that you're already doing scapular pull-ups, which is good. With the combination of chin-ups, negative pull-ups, scapular pull-ups, and dead hangs that you're already doing, you're basically guaranteed to make progress. The first pull-up is the hardest one, once you can do 1 rep, you'll get your second very soon after. Just keep up the hard work 😁

I started calisthenics about a month ago and just recently worked up to my first strict pull up, 5 dips and 10 pushups(Hopefully that gives you an idea of where im at). These are some suggestions that you can implement into your workout/training split. p.s i am still very much a beginner so exercise due diligence before changing anything As a beginner i personally recommend doing a 3x a week full body split, this is because a beginner can afford to tax multiple muscle groups effectively without limiting other muscles from growing due to fatigue and more frequently (3x a week as opposed to 2x a week which arguably doesn't have much of an impact on muscle growth but cant hurt right?) there are pros and cons to everything and push pull legs is a great split that i am going to switch to in the near future as i build up more strength. Once again PPL split is great so no worries if you keep at it, convenience and familiarity are very important when choosing a workout split. Push days- WARM UP- I recommend doing a calisthenics wrist/elbow/shoulder warm up for your push days as injuries are no joke and prep you for more advanced movements later on in calisthenics. PUSHUP- Great move switching to knee pushups, generally being able to do 5 repetitions of any movement is a good aim to have for beginners as it is good for both building strength and hypertrophy. Another thing to look at is how much stretch your getting, try to aim to go as deep as possible (as long as it doesn't compromise joint health i.e going too far below what your shoulders can handle on dips) its been found that a deeper stretch and slower more controlled eccentric movements (muscle lengthening) leads to more muscle growth than the concentric (muscle shortening) portion of an exercise. Also an optional movement that you can add to your pushups to make them slightly more challenging is protract your scapula at the top and retract them going down as this helps later on with more challenging movements. PIKE MOVEMENTS- from what i know pike pushups/movements are the most basic shoulder exercise that you can do in calisthenics but if you don't have the strength to do a pike pushup it can be slow to build shoulder strength. There are ways to regress the movement by moving your feet back and such but if you have a pair of dumbbells doing an OHP will be easier and faster for developing strength and muscle in your shoulders i ended up just brute forcing my way through sloppy pike pushups but if you're open to it dumbbells will speed up progress, of course if you want to stick to strictly calisthenics or don't have dumbbells it is completely okay to do pike pushup variations Pull days- WARM UP- Same thing shoulder warm ups are pretty important (currently working on fixing my neglected shoulder joint health) PULLUPS-This you can just ignore if you want as i am not to sure of this myself but i found that doing step up negatives with chest to bar and looking up for ~5 seconds 5 at a time for 3 sets worked best for me i am not a big fan of banded pullups as it helps too much at the bottom (where there is the most stretch) and not a lot at the top where you really want it. That being said banded pullups are good to include as long as you are not doing too much volume i would just do them after my negatives or switch them out on separate pull days (personally). It is also generally good advice to incorporate a horizontal and vertical movement into your workouts so a horizontal pull movement like inverted rows(Australian pullups) are good to have and personally i think contributed a lot to getting my first pullup. GRIP- Try to put your thumb under the bar as having a better grip allows your muscle to work more. An important tip to consider is as you incorporate more pull movements like chin ups, banded pullups, negatives, and Australian pull ups is it puts a lot of strain on your grip and could limit how much your working your back muscles as your grip gives out. So doing grip training (dead hangs active hangs and such) are good to have on push days and rest days Leg days- Looks good! I'm sure i haven't said things as well as i could have or missed some things so if there's anything confusing ill try to respond all in all looks good

Very hard working girl ❤

Way to take constructive criticism and absolutely crush it! Looks like you're doing great!! The only advice I'd give is to possibly do your pushups before doing your dips. Your triceps are going to be fatigued before using them again for the pushups, otherwise. Other than that, keep it up!!

Thanks for sharing! Let's update us soon with a new video. I'd be curious to know your insights from the past weeks! Shorts are great to visually learn nd understand, but don't contains much details about the process.

I don't know whether u doing or not but i recommend you to do warmups nd mobility work before doing actual workout... it'll help to prevent injuries (especially wrist would get injured easily) nd gives u a headstart for good workout...btw ur doing great nd keep going🤛

The video is so aesthetic

Can u do what u eat in a day ?❤ also keep going u doing pretty good

lets goooooo banger after banger

Happy day, You made it. You did it, you got here, more adult, more responsibility and more clarity. The mistakes you made in the past are not to be committed in the present, that's what mistakes are for, so that they give you life experience and you don't make them again. Para el infinito y mas allá💪😔🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉🎉