3 Day Calisthenics Workout Plan | FULL PROGRAM
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- čas přidán 28. 06. 2024
- Here's exactly how to structure a 3 day calisthenics workout routine, who should train using this split as well as beginner - advanced calisthenics exercise options.
czcams.com/users/Summerfunfi...
0:00 Calisthenics 3 Days a Week - is it enough?
01:35 Calisthenics 3 Day Split Routine Options
02:20 Main Calisthenics Exercises
03:03 Calisthenics Workout Structure
03:29 General Mobility
04:58 Sport Specific Mobility Options
05:51 Skill/Handstand Training
06:39 Today's 3 day Workout Split
07:29 Calisthenics Full Body Routine
09:12 Calisthenics Leg Routine
14:26 Calisthenics Upper Body Volume
Free 3 Day Calisthenics Workout Program:
mailchi.mp/d74388ee21d8/3-day...
Please leave me a comment if you use the excel sheet above!
/ summerfunfitness_
#calisthenicsRoutine
#Calisthenics3DayProgram
#CalisthenicsWorkoutPlan
#Calisthenics
veganathlete
Hand Balancing 🤸🏽♀️
& more 🏋🏽♀️🧘🏽♀️🧗🏽♀️ - Sport
Check out my 3-Day True Beginner Calisthenics Program: summerfunfitness.com/3-day-true-beginner-calisthenics-program/
I started from just about 0, I couldn't even do a single push up. Now about a month later I can do a nice set of 10 regular push ups. Thank you for putting in all the work to put this workout plan together. Very much appreciated.
Did u do only this??
yea. i live in the middle of nowhere and have no gym. i bough a pull up bar and that is all the equipment i have. for squats i filled a back pack with books to make them a bit harder. just pull ups, push ups, squats pretty much@@mittscxii4123
just no shame of doing incline push ups for a while. stick with the incline for as long as you need. I am still working on getting my first pull up (i feel like i am nowhere near it xD) but i am just sticking with the negatives.
I’m a month? That’s very impressive
@@TayaYoung04solid advise, thank you. I'm currently at lvl -5 fitness and started with wall pushups and next month going for incline pushups. I can already feel getting stronger 💪😀
I just turned 60 but your passion for Callisthenics makes me feel 25. I am starting it baby! thank you
Just got my first pull
Up in my entire life today after doing this program for 5 weeks!!!
That was one of the best no equipment workouts I’ve seen. Very original and definitely challenging, even for non-beginners.
Glad you enjoyed it! Thank you for your support!
I have an idea! Make a playlist for all the mobility/warm up exercise videos you have. Another one for one for skills and another one for strengthening. So it is easier to set up the format you mentioned in this video. This is an idea of course to make the channel a bit more user friendly. Thank you again! You rock!!!
Just a tip, you can also do that yourself with the videos that you like. Include ones you enjoy or want to work on and cycle them as you progress.
The queen of strength and grace returns with an awesome video!!!
So kind! Thank you.
Thank you Summer 💐
I tried a lot and always struggled to see results. With your workout plan, I was able to do my first pull up in my life in just 5 weeks! I started in April, now I can do 3-4 🥳
I overall feel the strength and that shifted my sight from what my body looks like to what he can do (like you also said) and that's a very nice feeling 🥰
For me, you changed a lot!
So thank you Summer and greetings from Germany 😺🌸☀️
I am so amazed… you are one of the best CZcamsrs out there who actually explain everything in detail and show clips of how to do everything ANNNND you offer a free workout sheet. Absolutely amazing 😭 THANK YOU🙏🏼🙏🏼🙏🏼🙏🏼 from the bottom of my heart 🙌🏼 I’m so excited to move into this new workout chapter in my life! Glad I found some guidance!
Hi 👋 yes please do part 2 of this video. Thanks for the beginner to advanced clip & follow along spreadsheets
Glad you found them helpful! Thanks for being here :)
@@Summerfunfitness just wondering, should we do the reps until failure? It says, for example, 15+. I find I can do a lot more squats and a lot less push ups. I’m wondering if I basically need to do each set to failure.
@@Summerfunfitness I know this is a year later, but a part two would be awesome!😊
I appreciate this so so so much!! Thank you for putting this workout into a more organized program. I get very overwhelmed with where to start and it makes me want to quit. Your videos don't make me want to quit, in fact, I feel encouraged ❤ you are a badass!
I have been lifting weights for decades but I find that some of the calisthenics you demonstrate in this video make for a very good warmup. I am learning a lot from everyone of your videos.
I soo appreciate this video and it came at the perfect time. I've been doing your follow along workouts and this will give me the structure I've been looking for! Love it, thank youuu :)
I really appreciate you. 🙏🏼🤸♀️☮️ Motivation hasn't been great lately & there are a million exercise videos constantly bombarding my youtube feed. Most of them annoy me. Your down to earth energy, the way you explain things, the fact that you weren't a gymnast to begin with & aren't a rich, fancy fitness competitor Really is quite refreshing to me! Your videos are Exactly what I've been searching for! Thank you for all you do!🤸♀️☮️👍
This is amazing! Thank you! I'm so glad I found your channel. I appreciate your content, and would love to see a part 2!
Thank you very much for this!!! I am going to start doing this. Much love to you and everyone who is reading my comment. We can do this!!
Hello lovely Summer, I love your videos. I am new to calisthenics & your three day program seems effective. I did aerial circus a few years ago & practice barre & do weights at the gym. I am a 63 yo woman & I don’t see many videos of women in calisthenics. I will take your program for six weeks & hopefully will get good results. I am pretty fit, but got injuries from living an active life. Thank you so much for your contribution to the world & inspiring people like me to emulate you. I wish you the best. I have also persuaded my husband to join me. Thank you again & I wish you go far in life in the best possible way. You are very generous ❤. Myrna
what an amazing guide Summer, much appreciated! i feel like working out alone at home can be a little overwhelming since there are a lot of videos online, but i'm glad i found yours. many thanks from brasil!
I loved this video, already tried the leg workout can’t wait to try the other two. Thank you so much for finally giving me the guidance I needed I start training calisthenics
I love the variation of poses! You are awesome for putting this out there! I never got passed the idea of sharing.
This is excellent ! I have always loved pull ups and push ups - anything that didn't require a gym, uses multiple muscle groups, and my body weight. This will help me take it all to a whole new level. Thanks so much !
So so soo inspiring summer.. where u reassure as that "you can find something" , "you can do hard things", "I believe in u guys" 🙏. You are a sunshine. And you have burnt like the sun to glow like him. Or her !
Many many thanks for your work.. acknowledging the brilliance of your mentoring. Will keep following.
Just amazing that you are self taught, must have been that next level of passion.. dreaming to be a gymnast.. idk, it's so evident that we feel it that you know exactly what u r doing.. so detailed and yet so simple. ❤
Thank you for the video and sheet!!! I'm going to definitely be using this, I've always wanted to do and work towards calisthenics and your channel has been so helpful so far. This is the year!!
Just started this, day one done! I love that this gives me a PLAN, that's what I needed. Thanks so much!
This is awesome, thanks Summer! I really appreciate that you have provided this content, I just downloaded the plan and will be starting it today. It is hard to believe that I only just found you ,but I'm so glad that I did ^_^
I found this video literally just in time!
Thank you Summer!
I'm making my own 3 day split program and this will help me alot.
Really looking forward to starting this out. Haven't done a ton of these kind of bodyweight exercises besides pullups. Thank you for the spreadsheet!
I am 20 years old and just started calisthenics like 2 months ago...started to see few results and I'm able to do two skills so far...your videos are really helpful and motivating, thanks..and you are beautiful 😳🙈
Thank you so much for the workout plan document! Definitely plan to use it!
I just recently found your content and I can't stop watching your videos! I was a dancer before I got married and started having children and, while I do my best to keep working out to stay healthy and make my mom life easier, I have recently been craving feeling STRONG and in control of my body like I used to when I danced 30+ hours a week! I really love learning more about calisthenics. Thank you for this video and the others you make! I really like how detailed you are because I am an absolute beginner! Will definitely be using your content as I start doing the exercises (after I heal my core from the latest pregnancy) Thank you thank you!!
This has been the most informative comprehensive breakdown of a beginner calisthenics workout I've ever seen. Thank you!
Thank you for your service, I'm really excited (and scared)to get this started! I appreciate the motivation, you're incredible
Thanks so much! I am super excited to get started! I truly appreciate the workout plan.
Couldn't be happier to have found your work. Thank you for sharing.
Thanks so much for all your work, haven't found anyone willing to put out free inspiration and exercises like you are doing! Also very well explained for neebies too!! love love love it! Cant wait to try part 2 when i get stronger!
Thank you for the work you put into this. I can’t wait to begin my calisthenics journey!
Thank you! This is awesome & helpful. I appreciate the video + spreadsheet.
I've been wanting to do calisthenics and mobility, thank u so much for this content. You got a new subscriber!
Very nice video! Thank you for the time you put putting your knowledge over here! Will start this week :D
Thank you so much for the free workout program! Youre the best
This channel is under rated
I appreciate the support :)
100% agree
Thank you love it , I am new at this and loving it first day thanks for the freebies ❤
I really like how this workout plan takes into consideration people who participate in sports. Most workout plans that focus on gaining strength expect you to devote full time to it, and I always struggled to combine the sport I love with strength training. This video makes it look easy!
Wow I really appreciate the content you put out!!! Seeing how you love sharing your passions & genuinely want to help others is so refreshing to see &&& gives such inspiration ✨💛 thank you for sharing yourrr creations w us !!
That's what i was searching for these days having no coach... Perfect guide ... I'll be using the google sheets from today... Will tell u about my progress afyer 6 weeks ..
I'm into Calisthenics quit a while now. is soo amazing. This is the best content I have ever seen. All off the stuff you do is insane. 🤯 thk you
This is so awesome, thank you so much for making this available. Im starting today!!
Blown away by the quality of the video wow much though put into this appreciated
I just found out about this type of workout, you are so awesome at explaining everything!!! Thank you ❤
Thanks for the spreadsheets! I used to do acro yoga, handstands, yoga, pilates, ballet, barre, and aerial dance, but haven't been able to do any of that since the end of 2019 when my shoulder had massive damage and then a year later I had surgery. Hoping to recover and go back to my level of fitness never was achievable. Then I went back to school and all I've done is sit and study for the past 3 years. With one semester left - mostly of clinicals and board prep - I want to maintain my consistency of working out. This helps me have a light workout plan with easy walking or stretching the other days so I can still focus on my studies but not lose everything I've worked on during breaks like has been the habit the last 3 years. Thank you so much for sharing your tips and tricks! It's been hard to get back into things as a beginner since I used to be at such a high level before. It's frustrating but I can also empathize much better with neuro patients who have lost the ability to do normal functional activities that they used to be able to do pre-injury. Doing this for myself can also help me be a cheerleader for them as I'm going through it myself. Anyway, I'm rambling now. I love your channel! Thanks :)
Thank you SO much for this, Summer!
Thank you so much for this 🔥 workout plan! ❤
wonderfull Summer, thanks for sharing, I am gonna start next week!
Hi Summer. Thank you for making this info packed video. All the 'actual' info I wanted without all the hours of fluff in others. I am now a huge fan. So much so I am actually subscribing and commenting, and I never ever ever comment. You're awesome. This one video could last me for years. Today I can do zero pull ups, handstand (Hah), I can't fully straighten my legs and I can do about 3-4 press ups. You give me confidence I can do more. Thanks.
“You can do hard things” - Do I spot a Glennon Doyle fan? ;)
Echoing what others have said - your channel (and IG and website!) are severely underrated! I can’t believe you’re sharing much of your hard-earned knowledge for free - it’s gold. Love your energy and passion. Such an inspiration, in all ways! Looking forward to starting this 3-day split :)
Well, I’ve started this game n addition to my handstand training I’m doing with your videos everyday! Killer exercises and the sequences are perfect for my goals
Great video, well organized and very informative. You have a beautiful, well rounded physique, particularly your shoulders. It's clear you practice what you preach and have put hard work in. It shows.
Thank you for explaining and breaking everything down so clearly! I just started my calisthenics journey and used your spreadsheet (the links to the video are super helpful) - day 1: I was only able to do 1 circuit of the beginner full body but thanks to the videos my form was great hehe Looking forward to progressing 💪🏾🤸🏾♂️
Just found this…PERFECT workout for me right now. Thank you so much!
Love this video. Thank you for the print out I’m planning to do it for the next 6 weeks 🧘♀️💪🏽
Could you please send me this print out??
Thank you so much for the program!!
Your demonstrations are so good! 🤩 Especially your instructions about getting in the proper position (flat back, handstand hands) helped me so much already. Thank you for this plan and worksheets! I think I can stick to it and I am so curious about what I will achieve.
This looks perfect for me. I look forward to beginning. You have done a great presentation.
Thank you for awesome content and encouraging others to improve their fitness. I use to be in super shape in high school and college and life distracted me and now after decades of inactivity my body is weak and inflexible. I will start today to change that. Thanks again!
Thank you very much. Very practical and useful tips. No nonsense, that’s what I like.
Keep up the good work. Following you from Hungary🙂
This is my favorite viddo amd i stick to it!! You have the best exervises and variations. Much love to u❤
Wow!! Thanks for this! I am so curious about calisthenics but have NO CLUE where to start. You have been so helpful 🥰
Thank you for sharing this! i would love to see your splits- pull/splits, push/bridge and leg/handstands!
Thanks so much for that spreadsheet!
so appreciative of your love and energy put into this video
Thank you so much for this, I just picked my exercises and start the training. Muscles, I'm coming 🔥💪
Thanks so much for this thorough 3 day routine video!
Love you videos Summer!!❤❤❤
Not seeing the excel sheet though....
Love the informative breakdowns and schedule!!!
Please keep posting other options for creating our own programs....LOVE LOVE 💕💕
thank you for the spreadsheet!!
Your most recent video rested me ! Thank you summer I’m trying to keep up the most knee push-up I did 8 !
I love your content, very inspiring!
so excited to try this out for the next 8 weeks!
Hello Summer! I started Calisthenics with you a few months ago and would love to see a part 2 of this video (as you mentioned)! I love this 3 days workout plan and would love to follow another one:)
Hello Summer, I stumbled across you after doing my morning workout. Thank you so much for the spreadsheet!!! I will refer back to it as I try to apply as much as I can. Keep sharing you are amazing and we need your perspective for sure. You are definitely skilled and strong. I’d love to find out what you eat in a day
I'm so happy to have found your channel. I was looking for a cross training option for vinyasa yoga and I think this is gonna be perfect!!
Thank you for helping to establish a doable schedule for a range of different skill levels!
I just downloaded the workout program, thank you!! it's much appreciated fr
Loving your videos! 💪
This is so helpful, you are the best!!
Hi, I would Love to do calisthenics. So I started to follow Summerfunfitness. You are great. I'm taking this seriously, so wanted to say I love the program 👌
You’re amazing! Content is 💯💯
You are Ph.D Master of Calisthenics. For a 7 month, watching many CZcamsrs, saved some videos, doing it, challenging it, have good results and like it, but you are only the one who was subscribed. Your academic vision is appreciable. Respects from Georgia 🇬🇪
Ditto from 🇦🇺
Love It! Thank you
That excel sheet is amazing love the links to the exact workout! Thank you!
Thank you so much for you workout plan !
Thank you so much. I am a beginner and I find this video so helpful. Thanks so much for sharing. I'll provide and update later.
Thank you so much for the work out plan.
thank you so much for the free handouts!
This is so awesome, thank you! 💖
Hi Summer, this video is really informative. I'm using the excel sheet and look forward to a part 2
Hi! New to channel. Wanted to thank you for making what has been daunting these last two years, but quite easy to begin at a place I am comfortable with! My whole life I was always the skinny kid with no muscles right? Well after a recent(2.5 years ago) life-altering experience made public; I had to heal some how without much mobility at all. I began to pack on stomach poundage I never asked for, and now here I am... With new hope that I can cut this excess off from me, and use what you teach to learn to protect myself and my wife. Thank you again.
This is soo thorough! thanks soo much xx
Whuuu have been interested in calistenics for years and wanting to be able to do a handstand. I now feel motivated to try this for 6 weeks ❤ thank you for making it approachable
Thank you very much for this amazing video!
I love this @Summerfunfitness ❤
It looks fresh and fun.