20 Best Exercises To Start Calisthenics | + Beginner Workout Plan
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- čas přidán 5. 06. 2024
- Start Calisthenics with these 20 exercises in a full beginner workout plan!
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#startcalisthenics #calisthenicsworkout #calisthenicsexercises - Sport
who else is watching this while on bed?
I guess nobody watches videos like this when driving or when having sex.
Me 😅
Me, but i already achieved full planche so it’s allowed.
while on bed and eating cookies 🍪😀
Push
Pike Push-ups 1:42
Dips 1:52
Push-ups 2:02
Straight Bar Dips 2:12
Tricep Extensions 2:22
Frog Stand 2:32
Pull
Pull-ups 3:26
Bodyweight Rows 3:38
Chin-ups 3:47
Bicep Bar Curls 3:59
Skin the Cat 4:11
Core
Butterfly Hold 5:26
Hollow Body Hold 5:37
Superman Hold 5:47
Elbow Plank 5:56
Leg Raises 6:06
Side Plank 6:21
Leg
Pistol Squats 7:29
Single Leg Deadlifts 7:40
Single Leg Glute Bridges 7:53
Tqsm bro
Thank you bro.
Thanx bruh 😎
Thanks man
Thanks a lot
This is the most complete workout plan for beginners I've ever seen on CZcams. Great work dude 💪
I appreciate that!
True
Agreed, other channels just beat around the bush and don’t give an actual training plan
Totally agree!
I love how detailed it is even for people who can’t yet do the proper exercise yet
*Monday*
Push:
Dips (4 x 6-10 reps) 1:52
Push Ups (4 x 8-15 reps) 2:02
Pull:
Pull Ups (4 x 4-8 reps) 3:26
Rows (4 x 8-15 reps) 3:38
Core:
Elbow Plank (4 x 15-45 sec) 5:56
Superman Hold ( 4 x 15-45 sec) 5:47
Legs:
Pistol Squats (3 x 2-6 reps) 7:29
_90 seconds rest between sets_
---------------------------------------------------
*Wednesday*
Push:
Pike Push Ups (4 x 6-10 reps) 1:42
Tricep Extensions (4 x 6-10 reps) 2:22
Pull:
Skin the Cats(4 x 3-5 reps) 4:11
Chin Ups (4 x 4-8 reps) 3:47
Core:
Butterfly Hold (3 x 15-30 sec) 5:26
Hollow Body Hold (4 x 15-30 reps) 5:37
Legs:
Single Leg Glute Bridge (3 x 4-8 reps) 7:53
_90 seconds rest between sets_
---------------------------------------------------
*Friday*
Push:
Straing Bar Dips (4 x 6-10 reps) 2:12
Frog Stand (4 x 10-30 sec) 2:32
Pull:
Pull Ups (4 x 4-8 reps) 3:26
Biceps Curls (4 x 6-10 reps) 3:59
Core:
Side Plank (3 x15-45 sec) 6:21
Leg Raise (4 x 4-8 reps) 6:06
Legs:
Single Leg Deadlift (3 x 4-8 reps) 7:40
_90 seconds rest between sets_
---------------------------------------------------
Will this make me build muscle??
For beginner
God bless you!
@@youngjackytahahahha yea it will, what ever exercise you do you will get stronger(more musle)
Now idk which exercise is best for building musle but push-ups and pull-ups are certainly the best exercises that don't require weights for muscle growth
@@ShomyMishulawhat does he mean when he says I should do this workout plan until I meet the targets?
This is something that I am willing to do, because I am super interested in Calisthenics. Thank you so much! Keep up the great work!
You can do it!
Thank you, this is exactly what i was looking for. I started calisthenics 1 month ago, i went from zero pull ups to 2 and from 3 push ups to 7 clean ones i can now do 3 dips. Now i will do the exercises from this Video too!
Thank you❤
I believe in you and hope you've continued to progress!
Carry on! Great start, I just did my 1st chin up in 40 years! It felt great! Now on to 2…then 3, etc. Cheers, John
I wish I found this sooner. Thank you for actually giving us a plan to follow rather than just showing us exercises.
There are so many videos on yt for beginner calisthenics that its just overwhelming... This is the first video ive watched till the end and plan on using. Thank you sir
I appreciate that!
Any updates?
This is a simple,no nonsense video on basic exercises,great stuff man,better that a lot out there,thanks dude
You are the absolute BEST for sharing this training plan. My sis, her friend, and I have been doing it and are REALLY in love and motivated to grow. Thank you so much!
This training routine makes sense for full body and no need to use weights . Amazing 👍🏽 thankyou 👍🏽
Wow, this is the best guide I’ve ever seen. Really simple to understand and implement. Thank you for sharing!
Thanks for a brilliant workout, after a long period of illness and not doing any exercise for a few years, this is an amazing full body workout. I doubt very much I'll be able to do any of the advanced training, but this is perfect for me just now. Thanks.
Great video mate. I already work out in the park and I do a lot these exercises too. But thanks for clearing my doubt in total. Will start from tomorrow with his ritual. Love from India 🇮🇳
Great to hear!
This is the best guide I’ve ever seen. Thank you very much man!
Thank you for this routine, I’ll follow it since tomorrow!!
Awesome, best of luck!
I am watching your video from India
Honestly out of every tutorial that I’ve seen so far, this is one of the best ones, thanks!
My gym membership just ran out and I just found an outdoor gym to workout on right across from the gym I just spent all winter in! I just did my 1st workout there and I feel great! And it’s FREE!!! Cheers, John
I had a wish that I have like this garden in my town!
Have to thank you for doing a video like this. Been searching for easy exercises for my mom to do for her health
One of the best videos I have seen for beginners calisthenics workout with complete information on how to start!! I can wait to try out the workout plan in the end!!!
This is great, such a good, informative, and straight to the point video! I'm starting tomorrow, and have definitely subscribed! Hopefully the calisthenics family has room for 1 more person, ha. Going to start the long and committed journey 💪🏽
Did you started?
Thank you. I'm enjoying your content both old and new. I like how you keep it simple, organized, and include a full body workout routine for complete development.
This is so easy and complete workout everyone can do in giving time ,love the push exercise most.
This is the best clearest video that I had seen, so great!!!
Amazing thank you. Can’t wait to try it
Straight to the point thank you
Finally a video that is so helpful!
Thankyou for making this video with a workout plan. Extremely helpful 👍
Been waiting so long for something like Thanks Thanks Dude!
Very in-depth & easy to understand. Thank you
Thanks guys, there’s some great stuff here. I’ve been doing it for a month and starting to get benefits, I particularly like rows, pistol squats are evil!
Great video for a plan to start working out Calisthenics. Thank you!
You're so welcome!
Needed this so much as I am moving to calisthenics instead of boring gym. And to add the easier variation version is so genious! Thank you!
Happy to hear that you find joy in Calisthenics! Glad that we could help you! 👍🏼👍🏼
haha calisthenics is fun.
I Just Started Calisthenics About A Month Ago, And Have Been All Over The Place With My Workouts. Attempting To Do Holds And Exercises That Are Way Too Difficult For Me. I Am Built And Very Athletic But Always Did Weight Training And To Be Honest Just Recently Discovered Calisthenics. This Video Is The Most Straight To The Point And Complete Video With Every Workout For Every Part Of The Body Needed To Be A Professional At Calisthenics, Its What I Been Looking For. Now That I Have A Routine I Can Stop Overwhelming Myself With Impossible Moves And Get To Building Up My Body To Make Those Moves Possible! Much Appreciated!
Nice, great to hear!
Thanks so much for sharing. This video is helpful for so many reasons
I love this video and especially how you showed easier variations too:D
Glad it was helpful!
Best trainer. Thanks sir
Respect from pak❤
This is the first step of my revenge plan I have to get in shape for it to work so thanks for this
Heel erg goed bezig man respect great video great channel great content great athlete great motivation and inspiration keep doing what you're doing and i hope to see alot more from you
Good job my man
Thanks so much for this workout I switch over to calisthenics tommorow this was a huge help
I saw this video 5 months ago and incorporated the exercises into my gym plan. I'm already seeing good results for myself.
thank you bro
I am really grateful to you for this superb information. Keep up the good work.
Amazing, that's what I was looking for.
Thank you.
so good
Brilliant routine got at the end....thanks
Impressive and inspiring. Thanks for posting.
Very good, I'm 42 and I'm just starting wish me luck
good luck!
Perfect video. Thank you
Liked and subscribed. Great video, thanks!
this is a very motivating video for us young respectful brothers
Awesome to hear!
I was using my brothers dumbell (10kgx2) and doing dumbell exercises at home past 7 to 8 months. He took his dumbells today as he want to start workout again. I was upset as my routine will be missed from tom. However I was always interested in calisthenic and was going through youtube for a routine and I found ur video. Dam it's perfect for me. Thanks a lot.
Some of these exercises are beyond a beginner, it would be nice if you showed them how to build up to get to those exercises correctly to avoid injury.
I love your videos! Always inspirational! Now, the moining starts😝 My elbows hurt so much, its too heavy. I have this problem since i started 3 years ago. Not much progresion. When my " pezen" hurt too much, even after 1 week rest and doing some excesices, i need another week rest. This goes on, week after week for months. I am swimming every week, which helps me to feel good. I am 43, but i feel like 20 at some days. Sport is very crucial, everyone should sport some how. Even stairs can be a challange.
Thanks for sharing!!
Have you tried training your forearm muscles? I also suffered from elbow pain, but I fixed it by doing flexor curls (I had the pain on the inside of my elbow). If its on the outside for you, try isolated extensor exercises
@@pijaf7412 interresting idea. I do have a heavy powerball, and it gives me the same feeling, but with less pain. It also activates my entire arm and sholders.
Thank you ❤
thanks so much i had no clue where to start you guys are great
Happy to help!
i'm so elated to know that as a beginner i have already hit almost all those goals (except the pulling ones. they're terrible). but still, there's hope!
Awesome video, thanks man
Thanks for this video. I’m a guy who had a major laparoscopic surgery through my umbilical region 8 weeks ago. I now have diastasis recti condition. Prior to this I did a lot of training on the gymnastics rings, yoga, free weights, push ups, hand stands. I’m absolutely gutted and have been bordering on suicidal with the consequences of this. I’m losing my conditioning and don’t know what I can do to keep strong..
Are there some upper body specific exercises you would recommend that are hard and build muscle, but won’t make this worse for me? Pull ups are my favourite exercise but I’m aware it puts a lot of force through the core.
Thanks for your help
The eye-opening thing from this video was THE WORKOUT PLAN.
While watching tutorials, I was always boggled by the frequency of suggested training sessions: 3 per week is a normal advice, however I could barely manage 1 per week due to slow recovery. The muscle groups I worked on don't recover even after 5-6 days of rest, I feel weak in my moves until about the 7th-10th day of rest... I used to think it's ALL to do with my poor recovery (not ideal sleep, average nutrition, job stress, age above 30, whatever). However, I may have been overtraining.
I've been training to failure "on and off" (mostly "off") for years, with the goal to maintain or recover strength.
My standard and probably wrong approach:
Pull-ups: start from 15 reps (max), rest, repeat to failure till 2-5 max. If I feel fresh mentally, finish it off with chin-ups to failure. Dips: start from 10 reps (max), rest and repeat to failure till 0 dips, then push-up to failure from like 10 (already tired) to 0. Again if mentally strong, finish off with knee pushups from like 5 to 0.
As a result, I was always destroyed after a workout and didn't understand how to possibly recover in just 1-2 days.
The workout plan you suggested doesn't look as exhausting. I will adjust to it and see what happens!
Definitely sounds more fun, less tax to nervous system.
Great content, thank you for your effort!!!
Yess it's too taxing on the nervous system, you can maybe max out 1 or 2 sets but certainly not all of them. Also consider taking some supplements like whey or creatine, that helps you recover more quickly. I also found l-glutamine very helpful
Thanks man this well explained
Easy subscribe. Thank you!
Thank you very much.. 💞💞
Wonderful thank
This plan works great!! 👍🏼👏🏼
I’ve stuck with the plan for about 4 months now and have exceeded the target goals for 1/2 the exercises and I’m nearing closure on the remaining targets. You have done a fantastic job putting this plan together! I would highly recommend following this routine to anyone else interested in starting calisthenics.
Im gona try it to so hope its better than my old workout plan(which contained only push ups, sit ups and squats)
And Do you See a difference in your body? I want to Start with calisthenics but Never did Sport before😅 i am 180cm and 75kg
Absolutely!!! I know it sounds hard to believe, but it’s true… Almost every time I finish a workout I notice a new muscle on my body I never saw before and progress is fast when it comes to improving on rep count, and improving form. For example with pull-ups, when I started in January I could do about 3-4, 5 months later now I can do 15 pull-ups at once. I feel like after another 1-2 months I will be able to do 20 pull-ups.
I also never imagined it just happening magically, but MAGICALLY I can all of a sudden pull my collarbone above the bar on pull-ups easily. I’m getting closer to muscle ups.
My anterior deltoids have gotten so large it looks like I have 2 biceps on each arm. 😅 and each one is bigger than my biceps.
Excellent video, thanks you a lot❤
Thanks man!!
Best program i ever seen 🎉
thanks , very well explained & in detail, huge thanks,
This is actually Great, thanks
I’ve just recently started working out (first month completed 💪🏻) and this video is just adding to the desire to keep on training. I really want to incorporate sport in my life and I am trying not to think about the esthetic results that much, even though I hope to see some progress in three months 🏋🏻 I think that you channel will be helpful on the way. Had to share the thoughts 😌 peace
hope you will keep it consistent! 💪
Did you manage to do skin the cat ?
Dose this workout plan help gain Muscle
Great video! I wanted to start with calisthenics for a long time and now I have a goal! 😄
Greetings from Bulgaria 😉
You can do it!
Thank you!
Thank you dude great vidéo
Is literally the best video i see for calisthenics!!!
You are the greatest
Very informative. Thanks😍
Thank you so much for this. I have plateaued with weights and I am not even we’ll build. My core is really weak so my legs cannot develop. I hope after following your program for 30 days I could break my plateau. Wish me luck.
Best Calisthenics beginners video I've ever seen. 👍
Thank you so much i was searchibg for this from 2 days i found many channel but no one explained so clearly like you and this much good workout plan to train every body part.
Love from India❤
Most welcome 😊
Thank you very much for the help
A nice video
Oh my gosh, Day 1 just kicked my ass! 😳 I have a lot of work to do!
Excellent breakdown for the best exercises for beginners
Glad you enjoyed it!
great video - subscribed. thank you
yess agreed
Please for the next step of this work out plan, Thank you for this one though, it was worked perfectly and I've seen great results. I've personally tried to get a step up of this routine by searching the progressions of the exercises like going from leg raises to toes to bar. But you know more and I'll love to get a step up so I can get even more stronger. Thanks :)
Thank you! Great Workout
You're so welcome!
I just got into calisthenics and this will definitely help me!
Good Stuff!
Very good video appreciate it alot thank you brother
Nice video man!
Thank you brother ❤🙏
Excellent, merci
Thank you bro
You are a good trainer
I will definitely try it. Big up to you bro and keep up the good work
And have you pulled through ?. Even if you didnt its not to late to start now 😊
Finally good and specific workout plan ;)
best circle workout ever!!!
im 16 and I've been doing gymnastics since i was a little kid, but i recently quit. I loved the exercises but I wasn't interested in actually performing gymnastics and competing. I realized recently that calisthenics is exactly what I was looking for and have been wanting to get into it for some time now but I don't have any calisthenics parks near me
Thanks now I can finally start calisthenics 😀
Thank you , helpful
true
Thanks dude