The Perfect Calisthenics Workout | FULL BODY!!
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- Äas pĆidĂĄn 6. 05. 2024
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Here's the 2019 Collabration between FitnessFAQs & Calisthenic Movement!
We teamed up to create The Perfect Calisthenics Workout. This full body routine is perfect for beginners, intermediates and advanced.
The beauty of bodyweight training is once you understand science based principles, the formula can be applied to all levels.
Workout Routine Summary:
A1: Front Lever 3-5 sets of 8-15 seconds
A2: Planche 3-5 sets of 8-15 seconds
Superset A1-A2 Rest 90s after A2
B1: Vertical Pull (Chin up / Weighted Chin Up / Assisted OAC): 5x5
B2: Vertical Push (Pike Push Up / Handstand Push Up): 5x5
Superset B1-B2 Rest 90s after B2
C1: Step Up 3-4 sets x 6-8 reps
C2: Nordic Curl Eccentric 3-4 sets x 3-6 reps
C3: Single Leg Calf Raises 3 sets x 8-15 reps
Superset C1-C3, no rest after C3.
D1: Horizontal Row (Bodyweight Row / Front Lever Row) 3 sets x 8-15 reps
D2: Horizontal Push (Push Up Regular / Archer Push Up / Pseudo Planche Push Up)
3 sets x 8-15 reps
Superset D1-D2, 60s rest after D2.
E1: Bodyweight Bicep Curl: 3 sets x 8-15 reps
E2: Bodyweight Tricep Extension: 3 sets x 8-15 reps
Superset E1-E2, 60s rest after E2.
F1: Hollow Body Hold 3 sets x 30-45 seconds
F2: Reverse Hyper 3 sets x 10-15 reps
Superset F1-F2, 60s rest after F2.
This training program is going to increase strength, size and also train calisthenics skills.
This workout can be done at home with little to no equipment. You don't need a gym or access to weights, find what's available around you and get to work.
You'll be working the upper body including chest, shoulders, triceps and biceps. We've also included in the best core and abs exercises for a strong, functional six pack. Of course we can't forget about the legs, the workout targets the quadriceps, hamstrings and also calves by bodyweight.
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Aren't you 1 year late?
Just saying
Hey I'm a long time follower and just started getting into calisthenics again.
My standard workout right now is 4x 10 pull ups, 20 push ups, 30 squats and a 10 sec l-hold plus 20 leg ups. I workout two days and rest one, rinse and repeat.
What do you think?
Thx fore the videos so easy to understand
Where should I start if a person is obese or overweight? I am going to lose weight and calisthenics seem to put a person in best shape without bodybuilding.
Hi, I do weightlifting but wanting to transition more to calisthenics, I'd like to be able to do all the strength skills such as handstand push ups, front levers , planche etc. Would you recommend I do this exact workout maybe 3 times a week?
Great Video Daniel, you're always welcome in our Gym ;)
I was waiting for this collaboration
I am fan girling so hard right now. I love it when you guys do collaborations.đđđđ
Am i welcomed?
So that's why I saw you guys posted a video at the same time haha
M C Hahah exactly my thought
WTF?! You do a collab with calisthenicsmovement and you don't wear a blue short ?!
đ
Ahahahhah epic.
ngmi danny
Canât do cultural appropriation đ€§đ€§
He wanna get canceled by the blue shirts community
Never thought I would be doing calisthenics but coronavirus had other plans for me. Can't wait to try these out.
@Rahul B have you done this routine yet? If so how long time does it roughly take to get through it?
The planche and front lever were new movements to me. For which I used a resistance band and I took the most time to get familiarized with those exercises. For legs it was the nordic curl that took some time getting used to. So the whole thing took me about 1.5 hours including rests. Someone fitter might be able to get it done within an hour I reckon.
@@Raulb6728 @Rahul B Thank you so much for your answer - now I have an idea of how long I should set aside :-) Thanks a lot - I wish you a lifetime of gains and happiness! :-D
Peter KjĂŠrgaard Thanks man, you too đȘđŒ
Rahul B ay bro is it good so far?
This workout is amazing fun. And I feel great afterwards. And even though I can only train once week now, I am still making progress.
Great job guys.
I train for the skills, the strength is just a requirement and the size is a nice bonus
Thats nice
Ayyđ„đ„đ„
Bruh me too
Its intetesting to think of skills as the third sibling to strength and size.
Screw skills I just wanna get big but can't find gym near by
Excellent routine, Daniel! And thanks for the bit about shaking while breathing during hollow body. I always wondered if that was normal or not đ
Love your channel!
You look just like Johnny Sins XD
A1: 3:52 Front Lever 3-5 sets of 8-15 seconds
A2: 1:09 Planche 3-5 sets of 8-15 seconds
Superset A1-A2 Rest 90s after A2
B1: 4:23 Vertical Pull (Chin up / Weighted Chin Up / Assisted OAC): 5x5
B2: 5:49 Vertical Push (Pike Push Up / Handstand Push Up): 5x5
Superset B1-B2 Rest 90s after B2
C1: 7:09 Step Up 3-4 sets x 6-8 reps
C2: 7:39 Nordic Curl Eccentric 3-4 sets x 3-6 reps
C3: 8:11 Single Leg Calf Raises 3 sets x 8-15 reps
Superset C1-C3, no rest after C3.
D1: 8:39 Horizontal Row (Bodyweight Row / Front Lever Row) 3 sets x 8-15 reps
D2: 9:42 Horizontal Push (Push Up Regular / Archer Push Up / Pseudo Planche Push Up)
3 sets x 8-15 reps
Superset D1-D2, 60s rest after D2.
E1: 11:03 Bodyweight Bicep Curl: 3 sets x 8-15 reps
E2: 11:36 Bodyweight Tricep Extension: 3 sets x 8-15 reps
Superset E1-E2, 60s rest after E2.
F1: 11:58 Hollow Body Hold 3 sets x 30-45 seconds
F2: 12:34 Reverse Hyper 3 sets x 10-15 reps
Superset F1-F2, 60s rest after F2.
Legend
Tasim Rashid cause youâre legsâve got alotta meat and muscle to them, you donât need that rest.
Tasim Rashid youâll feel why when you do the workout. Scientifically theres a certain amount of rest your upper body needs to be able to stabilize. Working out is not just ripping muscle, its training it, teaching it to rest, understand? Thats why breathing, eating and sleep is also so important. Your upper body has alot less muscle than legs, but more muscles work together. So they get ripped more.
Dont think you should do reps until you canât anymore. If you want to build muscle, working out till you sweat is not necessary. Rest inbetween the upper body workouts is a biological process you need to take. Certain rest times achieve certain goals.
For example:
More intense sets=3-5 min rest= strength
Medium intensity=1-2 min rest=muscle size(hypertrophy)
Low intensity, but as many reps as possible=30sec rest=strength endurance
Tasim Rashid so that you can do more or last longer :)
An endurance exercise would be any cardio, it trains heart rate (because of the short breaks inbetween) and when it comes to something like pushups can help explosiveness. But, know this: more pushups does not mean stronger, it means you can endure more. Since a normal pushup is always the same weight, after a certain amount of pushups it doesnt make you any stronger. But strength endurence is optimizing your strength to do more for longer instead of being able to push, pull or press heavier, does that make sense?
Tasim Rashid yes. Imagine you have the strength to do 50 pushups in a row, but you struggle breathing by that point, that means you need strength endurance exercises. Another great strength endurance exercise. While certain planks can help build strength as they can be intense, holding a plank as long as you can is strength endurance training and very good
Iâm primarily a weight lifter and dancer but recently stumbled upon your videos and wow this targeted my weak points so well! Definitely diving down this rabbit hole!
Outstanding work!! Def gonna try an implement some of these into my routine!
Jax blade in the building!! :D
you are everywhere my god
#godmakers
Itâs Jax blade
Omg itâs my favorite fitness CZcamsr: jaxblade
Holyshiiiit monsters come back together from the calisthenics' hell
Cali move and fitness faq, we all love u , thank you so much â€â€
I am a teenager who has been struggling with being overweight. I live too far from a gym so I was forced to use the dumbells i have at home.They were too light and i discovered calisthenics. I struggled to find a good routine but i finally found it! I am so grateful for this workout!
FINALLY a proper calisthenics routine !
Well explained, improving movements clearly stated, a notion of progression.
Thank YOU !
7:44 has anyone realized daniel was going to hit him with his elbow XD...LOL
daniel nearly knocked the guy out lmfao
his name is Alex and obviously he was not happy lol
Yes !!! That made me laugh every time
lol for some reason that was cracking me up :D
Is it Alex or El Eggs?
Wow!! This is one of your best and informative videos ever. Really liked the content!!
You guys are hands down the best calisthenics channels on CZcams! All of your collab videos are amazing.
I'm currently working with CaliMove programs and as soon as I finish them I can't wait to begin with Body By Rings!
For a long period of time, I used to watch only to calisthenicmove channel's videos, because I couldn't really trust others. Then, I began to watch your videos (a couple years ago) and they really caught my attention. Now, you're together in a collab! Great moment! Keep going, you're the best!
Damn its El Eggs from Calisthenics Movement. I love how Daniel collaborates with everyone in the industry
What an absolute trio of mvps!
Thanks for the info
I train for all three factors
This calisthenics channel is off the roof with professional content. And your physiques are outstanding, even the legs. Very lean, but still defined muscle mass
I absolutely loved how he was avoiding your elbows during the nordics. Had me chuckling pretty hard. Great vid
Amazing routine! I didn't expect it to be so challenging, and I did basic variations of all of the exercises.
It's been a year. Still doing it? How are your progress now?
"With this workout you're going to get absolute best of all worlds". That hit me hard lol
I can't say thank you enough for this routine. This is a wonderful, well-rounded workout. Keep up the great work guys đđȘ
After watching this video, I'm now trying to plan a home gym setup where I can do all this. My main goal for training used to be just about looks, but somewhere along the way I realized that the real goal to strive for is unlocking the full potential of the body to be able to do tons of fun stuff I'm not able to do at this point.
Please! I hope you did an interview with the Cali-Move guys like you did with Saturno and Austin!!! If you didn't, go back! Get it done!!! đ
I train for skills:
- skating.
- stick handling.
- shooting.
Absolutely amazing video. Everything said is so well thought through and you can see that this person wants to teach you something.
What a workout! Feel so pumped now. đȘ Thanks Daniel
Sick!! Perfect timing since I'm pretty bored with my current routine đ
1. Strength
2. Mobility
3. Skills
4. Size
In that particular order
Exactly the same for me!
How long have you all been training calisthenics for?
The Dream Team!! The ONLY Calisthenics people I listen to. Great to see you combining your expertise!!
this is really the full workout and loved the exercises you showed, i love the blue shorts guy(Alex) his channel is the one together with yours having the best form and explanation. Thanks to both of your channels I am progressing all the time (52 yr old male doing keto and callenestics for 6 months and having visible abs for the first time in my life)Thanks for yr great content
Iâve been looking for something like this and I plan on doing this routine and continuously making it harder! Halfway through it atm (:
I've lost 40 pounds since starting calisthenics. Your videos motivated me.
You re a real hard worker keep that good work
@@omarlaik106 đȘ
Howâs it going now?
@@Louis-lu5wh He died
@@oneiroagent bro
Thank you so much for this detailed work out. For a newbie like me. I just embarked in this journey ..
More power to you guys..
I have been training calisthenics for 3 months now and I might admit, its worth the effort, my body transformation is improving tremendously. Your video will surely help me work on front lever, and improve my core as well. so far I can do 15 clean dips 5 sets, 10 clean pull ups reps 5 sets , about 100 push ups and more with at least 5 to 10 sets etc..i will surely share my progress. Thanks for the tutorials
Hey, Daniel! Thanks for the awesome workout! How often do you recommend doing it? Like every other day or?
So we have to do it everyday ? :
A1: Front Lever 3-5 sets of 8-15 seconds
A2: Planche 3-5 sets of 8-15 seconds
Superset A1-A2 Rest 90s after A2
B1: Vertical Pull (Chin up / Weighted Chin Up / Assisted OAC): 5x5
B2: Vertical Push (Pike Push Up / Handstand Push Up): 5x5
Superset B1-B2 Rest 90s after B2
C1: Step Up 3-4 sets x 6-8 reps
C2: Nordic Curl Eccentric 3-4 sets x 3-6 reps
C3: Single Leg Calf Raises 3 sets x 8-15 reps
Superset C1-C3, no rest after C3.
D1: Horizontal Row (Bodyweight Row / Front Lever Row) 3 sets x 8-15 reps
D2: Horizontal Push (Push Up Regular / Archer Push Up / Pseudo Planche Push Up)
3 sets x 8-15 reps
Superset D1-D2, 60s rest after D2.
E1: Bodyweight Bicep Curl: 3 sets x 8-15 reps
E2: Bodyweight Tricep Extension: 3 sets x 8-15 reps
Superset E1-E2, 60s rest after E2.
F1: Hollow Body Hold 3 sets x 30-45 seconds
F2: Reverse Hyper 3 sets x 10-15 reps
Superset F1-F2, 60s rest after F2.
?
3 times a week dude
@@ignaciopalma5665 he said it in the vid ? i'm not english so i don't understand so much im sorry :x
No but with the intensity of the workout you should take a rest between every training, atleast a day.
How much should we rest between sets? It seems that there is only rest planned between blocks.
Either do it two to three times per week or every other day
The content on this video is absolutely perfect. Complex level of analysis and planning made simple and easy to follow. Well summed up :)
This is the best video I've ever watched....shout out to fitness FAQs and Cali move....
Lets get to workđȘđŸ
Training mainly to skills but trying to increase the "basics" routines and number of trainings! Great information as always Daniel!
"Pack leg girth"best phrase ever
Another great video, I like how you sum it up in writing at the end too for easier copying. Great to see you working the guys at Calimove, dream team!
Thanks for this great comprehensive workout!
2 weeks into the training routine. The progression already is sick. Just woke up, it is time to train.
*2 month update*
I'm MUCH stronger and more capable than before. I slowed down from 4-5 times per week to 1-2. Reason being I noticed I need a lot of training for my wrist/tendons/ligaments to continue the pace of progress. My body has also adapted psychically to these movements and I've incorporated ring training. The rings are much more fun but killer on the wrists. I hope you all are having fun with your training.
@@megaloopholeable any update on size? do you notice visible gains?
@@aleksandremakashvili2691 yes. More developed back, better posture, I'm maintaining my current weight by choice, wrists/arms are bigger and stronger, my grip is tighter, pull up game is strong, pushing strength is increased.
Starting to incorporate more core.
3 months ago I was 195, im at 180lbs, with a good size. The exercises will only help you as much as you want.
@@megaloopholeable Glad to hear that keep up the good work man! Im happy for you. Just lost 15 kg in one month with keto and im starting calisthenics to cut down body fat even more and to build balanced body with it. I'll keep you updated too. I wish you the best! thanks for response.
@@megaloopholeable jesus man. 4-5 times was not smart. 3 times a week is the max for full body. Gotta get educated on recovery and different types of training splits. Also watch some of Daniel's video like advice every teenager should know. What progression are you currently at?
9:15 Remember people use the overhand grip, with your inner knuckles over the bar.
Size , the skill and strength makes proud and keeps me going!
Great video indeed, Daniel! Excellent! Thanks for sharing đ.
-Firstly strenght
-Secondly skills
-Thirdly size
In all honesty, I don't train for either strength, skills or size. I train just for fun
My man. You got my mind
Me too!! đ
So skills then lol
Fun is the number 1 ingredient in my opinion, each to their own, but it's a risky slope aiming for some specific goal, many people get lost always chasing something rather than enjoying the process, and we all know goals only give some short term satisfaction, but still nice to have some form of target to aim at, just enjoy the process though
I train to beat kakarot
So happy for this collab! Good for you guys!
This is exactly what I was looking for. Only discovered this channel today and Iâm already subscribed...thank you!
You should do a video with Magnus Mitbo where you try rock climbing and he tries calisthenics
yeah!
(Calisthenics(Rock climbing)) its a venn diagram
Magnus is already insanely good at callisthenics (he can planche)
@@Louis-lu5wh I know, but what about handstands, pistol squats and other things? Also, I know Magnus can front lever but I didn't know he could planche too, what a beast
@@tinchairs6384 yh he is so damn strong he can iron cross too i think
train for skill, strength, flexibility and size
Same
I don't really care about size as more muscle mass means more weight and those extra muscle really makes it difficult to perform the skills
@@bikashth8539 not really if you look at Austin Dunham he got a good body physics and he's able to do skill
Shockwave T have you seen DejĂ n Stipke?
@@Evensy2 sorry to say but i personally don't think his form is as good as other people that i look up to. He's got a great physique btw
Such a great video. I can't praise it enough. You guys are so informative. đđŒ Thanks!
Great video, absolutely you are motivating me, I'm in age 51,
I followed your recommendations in the calisthenics workout and I reversed my age to 31.
THANKS DANIEL .....Istanbul/ Turkey
The perfect calisthenics channel doesnât exi...
Great content as always!
One serious question for you guys:
Do you only train with calisthenics exercises or do you also work on machines and bars ???
Greetings from Germany
Sometimes
You three guys are great ... Beginners should be so grateful nowadays ... there is some excellent content available
the best in business and the best calisthenics learning videos ever!!!
I have been starting doing weighted calisthenics for maximal load in some of the basic movements, plus packing on size with the workouts of course. Kinda wanna supplement it with static movements and skills. Wish me luck!
After sets of handstand and planche holds, you won't have the energy to do weighted dips or weighted pushups.
You look like terron Beckham.
Good luck man, tho do these movements I need heavy bands, hope they get lighter in time.
Howâs your progress been?
Size+strength â„ïž
ya
Awesome video. I personally look forward to "leg day"! And this gives me great new exercises for the entire body!
Thank you very much! Also, you are hella shredded! Nice man! You guys are great motivation going forward!
Been waiting for this! Love it!
But I got a question, you recomend chin ups, and not pull ups. Any specific reason why? Couse i been wondering if I should be doing weighted chin instead of weighted pull.
Both are great for different things so you should do both
Bit Little chin ups work your pecs and biceps more and pull ups works you traps and shoulders and biceps
Just did this whole routine as a newbie, took me 2hrs 15minutes đâ„ïžđ it's so good
Still doing it? Or already change to new routine? Or stop workout altogether?
@@blankizaki944 I switched to a new routine by abnormal beings that I enjoy much more, I definitely would have to say after a year of trying to figure things out on my own that I'd wish I'd learned more about progressions and how the movements actually worked specific muscle groups. (Read the book overcoming gravity 2 for everything you'd need on that) also that I had access to a gym for using weights to help strengthen major muscle groups like my lower back, and legs especially. Hope that helps! The most important thing is to never give up or become complacent with doing your workouts on time. đ
@@wyattt9820 thank you so much brother for the insight. Will check it out what you said here.
Woah thats some long workout
@@wyattt9820 thanks will look into that book
Always great to see CZcamsrs working together đđŒ
Great video guys đ
I train for mobility and strength. Both are catered for with your programs awesomly!
have you and calisthenics movement switched from pull-ups to chin-ups? I only see you doing chin-ups lately.
Iâm a little late, but I like to train for strength and skills
Wym late
Shadow Sage I mean that he uploaded the video a while ago and I doubt he and many others will see the comment
I train for strength and skill, the strength allows me to be more independent in day to day life, where as the skill gives me something to focus on and work towards, thank you for all your vids and dedication to teaching đ greatly appreciated
Absolutely one of the best for beginners! Thanks you guys! đ
Progressively getting stronger and more muscular is my goal.
this isnt for you then lol
@@panosgkilis9263 how so?
I think he should do weights instead if he wants very big muscles.
ACTUALLY idc about how my body looks , the only thing that i care about is what my body can do !
Haha bollocks , everyone cares how they look at least a little
@@conor3361 Well yes , but not obsessed Iâm focusing more on my abilities . + some of us got bad genes
Wow, this has by far been the most challenging and fun Calisthenics workout I've ever done! :-D Looking forward to my next session to improve some areas and tweak them into perfection! You guys are awesome!!
The mind is the idea of the body...
great vlog Daniel... Thanks a lot
I train for mental well-being.
3:31 careful with the head
lol
Wow, exactly what I needed. Today is the very 1st day I'm gonna change from my usual bodybuilding workouts, to an entirely calisthenics one. Amazing info and exercices, thank you very much!
Thanks! Calisthenics + Yoga. Wonderful to do. You only need your motivation and your body!
Currently Iâm training for size because Iâm skinny and underweight, when I feel that Iâm satisfied with the size, Iâll heavily focus on strength and skills. (In my late teens)
Make sure to get enough protein in. Aim for a gram of protein per pound of bodyweight. Also, be in a slight caloric surplus.
Man Iâm eating 1.6g of protein per kilogram of body weight, and I donât really count calories cuz I just eat whateverâs available in the house, but I eat till I canât get off the couch. But holy shit istg fast metabolism is a curse, Iâve only gained 1kg in the past 6 months. Itâs a constant grind, but Iâm hoping for the best.
@@batata4life99 keep chipping away man, I'd recommend smoothies with peanut butter, oats, fruit and Yogurt. Really easy to get the calories in that way so have one every day, also if you're still struggling to put on weight, a trick that worked for me was 2 bagels with nutella, the tastiest thing, high calorie, and you'll still be hungry after it
@Sokman00 , will try the smoothie, but are there specific measurements, or is it sorta random. The bagels Iâll probably not be able to try since there arenât really any bakeries or cafes that make bagels in my area, but I am eating A LOT of donuts tho.
Daniel a lot people would like you to Collab with Artem Morozov & so do I. He has super amazing skills like you. His passionate motivating determined. Definitely enjoying his content. Valuable to the Calisthenics community. Donât you think. Keep up the good work bro. Please let us know your thoughts. đȘđŸđ„đ€đŸ
Please do a Calisthenics movement gym tour video!
I love the way you have mounted the racks on the wall....
Thank you for all your excellent videos. I really appreciate all the easier options.
I train for all 3 but I'd say more in this order: strength, skills, size.
What about pull-ups and dips ??
And all those exercises performed in one session ?
As for dips yeah I'm confused too but the only difference between pullup and chinup is that one uses forearms other uses biceps. but then again pull-ups are essential for muscleup which is also a important skill. Oh well this is probably not the video for that
@@shadowsage6253 you can train them at the beginning since that part is about skills
@@shadowsage6253 both pull ups and chin ups work the same muscles just emphasis different areas.
I add them to my routine so I can exhaust my chest and back more. And then instead of doing it 3 times a week I do twice
Smashed it! Im stunned guys, honestly such a professional look into Calisthenics!
Congratulations for your great job explaining how to workout in the correct way , I like to train to get stronger and defined with my body I appreciate your time bro đđ»
I train for muscle bc I feel stronger, look stronger, and stay motivated when I see gains
11:50 so that's what your midsection looks like when not flexed! I always wanted to know :')
Nah, he was just over exaggerating it...
Two of my fav calisthenics youtubers on one video.
As I've aged, mobility and flexibility is ranked highest on my priority list. I've got cali movements mobility program and I love it. Then obviously i want to continue to add size and strength. Haven't ever really been interested in skills but i think I'll possibly implement this routine in after the winter/bulking period. Currently running an upper/lower routine
I love the exercise selection, but despite the fact that I can manage all the exercises, I feel way too fatigued to make it to the end.
Wouldn't it make sense to split them up to better manage fatigue?
True. It's doable but overwhelming. I sleep like a log afterwards.
Yeahh lol
7:54 well i'll have you know i have 2 strong germans on standby so im good.
I'm good with whatever I can make myself better. strength is a good thing to build
Strength and skills, I love diversity in my training!
Do u perform it in a day? Or can u split it up into a week?
Whole body means whole body not âsplitâ. So you have to do this 3 times a week
St. Asshole all of these
Why should we rest only 90" when training for skills or movements with 8-15" or 5x5 intensity ranges? Shouldn't we rest from 3 to 5 minutes?
Valentine itâs because the main muscles in the sets are different and thus rest while doing the other exercise (each exercise usually takes 1-2 min) so together that adds up to roughly 3 min. I personally rest 90 sec inbetween the exercises in the supersets as well to increase energy. My recommendation is to try both methods, experiment with rest and see what feels better for yourself. Hope that helps!
Not always my g..
Great video, due to the corona situation I can't workout in the gym. But there is a small outdoor gym close by my home where people don't usually go, so I've got the chance to pause weight lifting and train calisthenics for a while. This video is great help and inspiration.