Beginner Calisthenics Workout At Home (Full Routine)
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- čas přidán 18. 05. 2024
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This video teaches calisthenics for beginners. It's a full beginner routine that is designed to burn fat and build muscle at the same time. Beginners have a unique advantage where their body is highly responsive to exercise. If you're just starting out, make the most of it and use full body circuit training to lean out while building some muscle mass. And it only takes a small investment to do this routine at home:
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In this video I explain how to do 4x4 circuits of basic calisthenics exercises. The program is laid out in a weekly schedule with 3 workout days and 4 active rest days. I also explain exercise progressions and demonstrate a circuit.
I hope it helps you kickstart your journey!
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For those who prefer written instructions, here is what I gleaned from watching the video a few times.
General Instructions
- Start wherever you need to in the progression for each section. For example, some people might start with 1 for pull, push, and hinge, and 2 for squat.
- Do reps until failure or you hit the target. The target is listed with the movement (eg pull-ups x10). Push and Hinge targets are all 10 reps.
- Between reps, take a few deep breaths and start the next movement immediately if able. If you need more time between reps then take it. Remember, quality over quantity.
- Rest for at least 2 minutes between circuits when first starting out. As you progress, reduce the rest to 1-2 minutes.
- Level up when you are able to hit the target number of reps for a movement for all 4 circuits.
Equipment
(see video description)
Warm-Up
2 minutes of cardio, choose 1:
1. Jumping jacks
2. Burpees
3. Mountain climbers
4. Jump rope
Pull
1. Bent-leg bodyweight rows with dip bar x10
2. Straight-leg bodyweight rows with dip bar x10
3. Pull up negatives x5
4. Assisted pull-ups (with resistance band) x10
5. Pull-ups x10
6. Tucked front-level pull-ups
Squat
1. Half squat (thighs almost parallel) x30
2. Full squat x30 (optional calf raise)
3. Hop squat x20 (target not listed in video but I've put 20 here to match what he says for lunges)
4. Lunge x20
5. Switching lunges
6. Tuck-jump squats
Push
10 reps
1. Wall push-ups
2. Incline push-ups (use stairs, chair, etc)
3. Standard push ups
4. Diamond push-ups
5. Archer push-ups
6. Clapping push-ups
Hinge
10 reps
1. Lying Tucks (lying on the floor with legs extended, tuck your knees into your chest)
2. Lying leg raises
3. Hanging knee raises
4. Hanging leg raises
5. Inverted leg raises (headstand with leg 'raises')
Cooldown
- Move around, do something very light, don't just sit on the couch.
Jason Fry dude, thanks for writing this up Maybe I should put this routine into PDF format on my blog 🤔 Everything you listed is spot on. I want to admit one thing, though: I am guilty of progressing some exercises a little before hitting the target reps on ALL circuits. For example, if the target is 10 reps for an exercise, and I'm getting 10, 8, 8, 7 on the four circuits, I might try experimenting with the next progression a little early to see how it feels. I get antsy like that 😊
Thanks for the clarification, I’ll keep that in mind as I start this routine this week. For workouts I always need something written and clear or I will fudge things :)
Dude tnx! And the coffee made me hit 'Like'.
i think he said he had a video on the progression to the archer push-up.
seems like a big jump from diamond to archer
Are you starting with exercise one then progressing to two, or doing all of these in a workout?
Astronaut, Doctor, Cop, Fireman, Teacher and now a Calisthenics teacher, so multitalented
That's what he did?
Best comment on this topic. The subtly only makes it better.
@@otpreet Of course
@@otpreet he is referring him as the great " Johnny sins" 😁
And a plumber never forget
I can't believe that Johnny Sins released the only detailed video on calisthenics for beginners on youtube xD
no thenx has been releasing them for years
Hadhoudin Next up..The Jelqing Workout
@@victoza9232 Hahahaaha good one bro ! this made me laugh xD
lol
Fuck 😂😂😂😂😂😂
"I know as a beginner you can't do pullups"
THANK YOU! Genuinely the first video I've seen where it's a true beginner's guide. All the ripped shirtless dudes be doing 20 pull-ups and I'm like 🤯
What I love about calisthenics is litterally you can do it on a small room✌️ haha i started it Nov 1 now its more than 30 days. Mixed it with running 6km twice a week. Hope everyone would be encouraged to continue excercising🫰 health is wealth 💚
1. Pull: (6:16)
[back, bicep, rear deltoid (back of shouder)]
- Bent leg bodyweight rows
- Straight leg bodyweight rows
- Pull up negatives
- Assisted pull ups
2. Squat: (7:43)
[Lower body, thighs, quads, calfs]
- Half squats
- Full squats
- Full squats w/ calf raise
- Hop squats
- Lunges
- Switching lunges
3. Push: (9:08)
[Chest, triceps, anterior deltoids (front shoulder]
- Wall push ups
- Incline pull ups
- Standard push ups
- Diamond pushups
- Archer push ups
4. Hindge: (9:58)
[Core]
- Lying tucks
- Lying leg raises
- Hanging knee / leg raises
-1 exercise for each main movement in a row with minimal rest & repeat (4:25)
-workout format (4:55)
-example circuit (10:50)
So much great info. in your video, much appreciated. Will try these out, thanks!!👍😇
I wonder why you have just 15 likes you helped me very much thanks!!
_Paylos_ Kl thank you, glad it helped🙃
Thanks for the time codes!
Thanks so you pick one exercise for each category right?
CristinaTheGem Can you help me with a question? We need to choose ONE exercise of each main category right? Example: one of PULL, onde of SQUATS...
i'm a 43 year old artist who is starting to notice his youth drain from him. LOL... never been a gym person and never liked lifting weights. Was looking into calisthenics and came across your video. Thank you for breaking it down simply and effectively.
06:16 Pull exercises
07:40 Squat exercises
09:07 Push exercises
09:56 Hinge exercises
10:47 Example circuit
How do you 06.06 do that?
MVP!
I've been using this workout format for about 6 months now. It's working pretty well. I started out with very basic exercises, now am doing the advanced versions. I'm also doing more circuits with shorter rest periods. And last but not least, my body fat has dropped from 25% to 12%. Thanks! 👍
m.blacktree Way to go! And thanks for the awesome testimonial 💪😊👍
How long did it take for you to notice a difference in your body?
emily mcclain
That is what I’d like to know lol
I tracked body weight and caliper measurements the whole time. I saw a difference in the numbers before I saw a difference in the mirror. Just goes to show, looking in the mirror is not an accurate measurement. 😛
How about your muscles? Did they growth?
Hands down THE best beginner video on callisthenics.
Fax bro finally i found a good guide
I can’t wait to try them
I agree, it's very specific.
circuits are useless... its worse video.
If I don't wanna do full body circuits, can I workout every day? I just like being active
Hope you get to read this comment. A little back story: I have a complete weight gym in my basement that I've been able to build up over the years with my sons who are into strength training. I enjoyed lifting weights but I've found that muscles can lift more than joints. My bench was at 195 for 3 reps and squat was 225 for 8 reps - not overly strong, but not weak. However, my elbow joints in particular were constantly bothering me and lifting became a drudge. I found your channel and a couple of other calisthenic channels, but decided to try your beginner routine. I liked your approach both to exercise and diet. I'm a vegetarian so it's all good. I began your beginner program about 7 weeks ago. I couldn't do meaningful pull ups without help from a resistance band, so I bought one piece of equipment that had three bands which allowed me to take one, then two off so I could progress. I decided after 4 weeks to try to see if I could do any pull ups on my own. To my surprise I did 5 unassisted pull ups. I continued to use one band for the next week, but found that by the 5th week I was feeling pretty sore and tired. My upper body exercises consists of 3 sets each of pull ups, dips, body rows, push ups (regular, diamond, pike). For my lower body days, I do 3 variations of squats, and lunges, Bulgarian split squats, and calf raises. I have a weighted vest so I use that also to add add extra weight to leg days. By Friday of the 5th week, as I said, I was tired and sore and couldn't complete my upper body workout properly. I did one set of each exercise, called it quits, and took the next week off. I rested, walked, and worked on flexibility for the next 7 days, but on Friday of that week I completed the 2 remaining sets of my upper body work out. I came back to the full beginner routine again this 7th week and did 8 unassisted pull ups to begin my upper body workout- WOW! I am amazed at the progress I'm making and I am thanking you for this routine, and btw, I'll be 71 this summer, I am no spring chicken :), but, I hope my story encourages anyone to give body weight exercises a go and your program in particular. Thanks, Ryan!
Great job dude!
That's amazing!
You legend! Thanks for sharing mate.
Awesome story! So inspiring!
Thanks man! Among the billions of videos and tutorials this one is exactly what I needed. Straight to the point.
I'm 30 days into calisthenics and I've done pretty well. I could never do a pull up, now I'm up to a solid 5-7 within a couple of weeks. This has helped a lot👌
Where you at now?
I can do 40 - 50
@@soban5488 who?
Cares
where u at now
There's so much on Calisthenics online but I feel like it's all so vague on how to actually begin and build a routine. Thank you for this video, I'm going to use this!
If you need a full program, just try Convict Conditioning. It is a great and you only need a pull-up bar.
@Demosthemostrealist I'd recommend split squats as a primary exercise (some people call them "Bulgarian split squats"). Also, various types of lunges - as long as they're done with proper form - should not put much strain on your lower back. Hopefully you've gotten your back looked at and can work with a physical therapist to rehab it. I know how restrictive it is to have back pain.
I'm not sure where are you from, but as far as I see it, the calisthenics approaches, methods and scope of exercises are practically the same as at normal kindergartens and elementary schools - first you build a strong "base" and proper technique, based on multi sets of squats-pull ups-push ups and their varieties "playing" with intensity/duration according to current physical conditions and health issues and then move to much more complicated routine. ...Not mention military service, where all military personnel every day do "calisthenics" no matter they want it or not...
And that makes me think that either you people never gone to school or went through (at least heard about) military service, since for every man/woman most of calisthenics must be very very familiar.
@@MrRuvimovich Not trying to deny what you said, however even if everyone build a base for calisthenics in school or military service it's pretty easy to lose it once you get into the work force. Most people stop doing any kind of exercise when start to work or have their own family to care. I talk from personal experience, i used to play football, basketball plus two years in the army but once leaved the army and started to work to sustain my family i neglected all kind of phisical exercise for 17 years. Now i have to care a bad lower back and doing calisthenics helps a lot to reduce my pain and gain mobility i had lost, but i had to start from 0, any kind of phisical condition i had from my young years was lost due the time i did nothing to care myself. So even if it looks so basic for you some people need to go back to basics and start over, you can say it's our fault for being so lazy all those years and you are right but that doesn't deny the fact that you can lost even the basic phisical form and have to gain it again.
@@Cacuga69 I totally agree with you. What I was trying to say is that a new is usually a well forgotten old. And when I see sort of "new" approaches or "new" methods or "new" strategies or "new" types or "new" technics or tricky names like calisthenics, I see how easy to sell (or to foist, maybe?)) people kind of "new" things, ...especially in fitness industry, where all basics have never been changed for thousand years. ...And suddenly... the obvious becoming a hot.
I love that he actually includes goals in his video. I see to many progrssion videos without the progression part. Something as simple as be able to do ten reps before trying the next progression.
Glad I found this channel
You are an amazing teacher. Clear, well thought out and detailed instructions. Thank you.
This is one of the few videos that actually go through exercises needed, what to do and how to do them and when and how long to rest correctly. Kudos
I agree with the commenters who have praised not only the workout itself, but your clear and helpful presentation of it. It's remarkable how rare that quality still is in the fitness world. Typically you have a nebulous gob of exercises thrown at you with no meaningful, detailed instruction as to how to best begin implementing them. Very frustrating. This, on the other hand, is terrific both in content AND tutorial. (This post from an educator for years.)
Hop yeah like there are some great channels out there for weight loss or muscle building and they have all these great videos, but they never actually have a nice long video that goes over a workout that beginners can follow for the first months, I’m really happy I found this because I can use this and then alter things later on once I’m more confident and have more knowledge on weight loss and muscle building
Im very confused if im supposed to do push one day, pull one day, ect. I heard its bad to work every kind of muscle in one day
I found this video 3 months ago and i started your routine. it became the most regular routine i've ever been doing, 3 times a week strenght plus 3 times cardio. I started as an absolute beginner, now i can confortably do push ups and leg raises, so i started stepping up the difficulty. Seriously: not too harsh to donit everyday and very effective. Thanks dude.
THANK YOU SO MUCH! As a 28 yo woman never having upper body strength your program helped me get my first pull up today! Thanks so much for writing up a concise routine that's easy to follow. I started Jan 2020 and finally stuck with it because the progress of physical ability is 1000x more motivating than anything I've ever done, I'm hooked!
So great to hear! Hope you are the best version of yourself now
Me tooooo
Oh you're a genius, it's really hard to find beginners tutorials that explains clearly the exercise and the progressions. Also the exercises look simple and easy to start. Thank you so much, please keep it up!!
FINALLY! After a month looking for a good video for beginners. I've found this one. Mate, you're a legend! Thank you so much! You have a new subscriber now!
This is an amazing video, I don't know why but alot of other exercise channels don't relise that as a beginner it's not only that I lack strength but experience, control and patience to execute complex routines. This is simple, breif, and effective thank you and I can maintain it and get some progress, eventually doing complex routines.
Thanks for making a beginner video that's actually for beginners! Much more motivating when you see movements that you can actually do when you're just starting out :)
This tutorial is detailed! You’re very generous to share, thank you!
I love how this has really beginner everything, like if u cant do pushups or pullups like me it has variations leading up to the actual pushup and pullup
I'm loving learning these techniques. I have nerve damage in my head, and when I tried lifting weights in the past its caused me a lot of pain . From straining I suppose.
As a result it put me off exercise and I've become so unfit and out of shape .
Started doing some isometrics 2 weeks ago , and I haven't once had a neuralgia attack . Admittedly I've started extra gentle but I have already noticed a slight change in my body.
So thank you for making exercise enjoyable the videos are great
"Beginner workout at home"
Literally first exercise: bring out your dip bars
I ordered dip bars just for this video lol
Hahahaha I was disappointed a little bit😂. I mean it's was good but I dont have dip bars
what about using a table
you can use chairs but make sure it's safe
Go to a park dips are essential for calisthenics
I honestly couldn’t ask for a better video than this one to start my training. Thank you.
i loved this! thank you so much for doing this vid. I love the idea of bodyweight training and not needing a gym!
That's great, I was looking for a real A to Z routine and it shows you don't lots of crazy gear to get yourself in shape.
My man, I've just completed my first set on this program and for the first time IN MY LIFE I dont feel like i need to memorize a bunch of exercises. It feels natural and logic! Six months from now I'll come back here and share my results. THANK YOU!
I’m three weeks into this. Couldn’t do a full up at all. Three weeks later, up to 8 Australian pull ups, 20 squats, 13 pushups and 50 second planks. And I actually did a full pull up! Sticking with this for a while. I also warm up by going for a cool 30 minute walk on “rolling hills” setting on the treadmill. Feeling great!
Any suggestions for more pull exercises at home? No pull-up bar here. Thanks!
results?
After watching this video I can proudly say I can finally start my calisthenics journey. This is a perfect vide for beginners.
i like how simple this video is.
good job man
Thank you !!! This video is my current reference and it is working for me. I am 51 years old and feeling more strong and young again.
Gosh! finally no clickbait, no bull**, just going straight to the point. Thanks man!
between you, calisthenicmovement, atlean-x and jeremy eithier i've been bombarded with so much information. this video was a great tool to show me the fundamentals to finally get my ass out there. thank you for this, it's exactly what i needed.
Haha exactly! Had the same problem with the same channels! Do these 3 everyday, dont forget that set os muscle, etc, etc .... Love those channels but as you said, its too much info! This summarizes all with a perfect approach!
Hybridcalisthenics, movement by david
Don't watch Athlean-X my dude
This is exactly what I have been looking for, thank you.
Great workout for me beginning to get back into exercising after 30 years. Completed everything except the last one. Could only do three of them. Getting up, even pushing up with my hand was incredibly hard to do.
Love your videos, and Thanks for sharing!❤
Most helpful , I am 58 and looking to increase my strenght and lose body fat.
This is basic, no confusing BS. I walk everyday (mainly for work ) weekends are for hiking and camping .
Hi Minus the Gym, thanks for this. The best part, no information overload, just the basic info to get started. I'm a skinny fat, out of shape, 52 year old who wants to be able to tie his shoes. It's challenging with a fat barrel around the middle, trust me. Guys, start doing these before you need too! It's alot easier.
This is an excellent video. Thank you for being a great, explicit and transparent teacher.
Very helpful, my daughter & I are on a WEIGHT-LOSS journey and wanted to start doing pull ups & tricep dips yet could not complete even one. We're documenting both of our journey's on CZcams, I recently lost 139 through clean eating, exercise and intermittent fasting, now I'm trying to help my baby girl 💪🏽
Thank you for your share. It helps me a lots!
Well organized and presented. Thank you
One of the best videos I've seen for a true effective beginner workoutouts. Will def be watching more of this guy's videos.
Best video I've watched for a beginner, thank you so much, great job!
This Johnny Sins is a damn good calisthenics teacher. Teach me, senpai
This is the best beginner video I've seen. Thank you! Subscribed :)
You're the best, from all the other calesthenics channels your the only one that really teaches and not just reviews. this was extremely helpful for me
I was watching calisthenics videos on youtube for like 2 weeks and this is the only video which is veri detailed and specific.
Thank you so much !
I've been doing this for about a month now and it's awesome. Thanks so much for this, you rock!
Finally! A great instructive video that has everything I'm looking for! I can't wait to get started when I get home today. Thank you for this!
This is a great tutorial - thank you!
I also appreciate your advise for people to pace themselves and not get injured.
I will definitely try this circuit! 👍
this is so invaluable, i have thrown myself into random routines with zero progression and have always ended up lost and unmotivated. this is exactly what i needed, all the relevant nuances in one succinct video, can’t thank you enough. because of you, i now feel that i will finally get somewhere, with proper recovery, and easily applicable progressive load. so much love and appreciation from australia 🇦🇺
👍🇬🇧
How do you look like right now? Have you progressed alot?
That is so true! This was much needed explanation and so concise and useful, invaluable indeed
Your videos one of the best I've seen especially for beginners because you showed it at all levels not just super great only you showed people how to progress that's really awesome
This is probably one of the best beginners calisthenics programs/tutorial videos I've seen... Great video 👌👍
Kirk Cargill Thanks man! :)
One of the best exercise training videos that teaches a beginner starting from absolute zero.
Down to earth, no BS, easy to follow, and without ego. Thankyou.
My thoughts exactly! ❤
Thank you, an excellent video, I never liked to lift weights, I trained in martial arts for several years but life got in the way and left it about 25 years ago, at 64 and after several years without moving my body I really need something light to start again.
Seeing your video I remembered the slow progress, from putting the nuckles of one hand in the floor and support with the other hand to jump over your knuckles or fall from standing position.
I will use it, too much free time since I retired. Let's see how much I can do in a couple of years :-))
Thanks for the video man. I started doing this a few months ago, but I hurt my leg pretty bad so I couldn’t do it for maybe a week, and then I never got back into it. I’m finally getting back into it, and it kicked my ass the first day. Anyways, for anyone else who’s getting into this, I just want to say to take as long of a rest as you need in between cycles. It might seem like taking a quick minute long break would be better, but if you’re a beginner, you’re going to do much worse than you would do if you waited two or three minutes. My first day back in it, I just about fell on the ground during push-ups because I was only taking one minute long breaks. That’s the first thing I do in a cycle, so I waited another minute and it was way easier.
Anyways, good luck to anyone who’s starting calisthenics.
PERFECT!!! This is exactly what I needed and the exact way I needed it presented! You're the best!!! I'm starting this!!! New sub!
Am 61 and need to do something, used to pound the weights when I was younger....going to give this a try.
Great tutorial. I would switch the forward lunges to reverse lunges for less strain on the knees.
this is the clearest explanation of calisthenics for beginners ever! thank you so much! subscribed
A really well put-together presentation, thank you!
" i know as a beginner u can't do pull ups " THIS GUY KNOWS WHAT HE TALKIN BOUT
Bro you look like jhonny sins
Neil Lothbrok I get that a lot now :)
Lol, I was going to write a joke about "even the porn industry going down the pipes in this economy," but I see like a hundred other people already noticed that.
Neil Lothbrok you beat me to it 😂
@@basedeal 😁
STOP WATCHING PORN!
Step 1. Stretch. Step 2. Exercise. Step 3. Eat healthier for life. So easy I wish I followed it. Gotta get back on track. 2019 let’s do this. 2020 will be looking good 💪🏻
2020! Our year bro! Lets push it today, for a better tomorrow! Let's gooooooooooo!
Step 4. Love more.👍
Don't stretch before exercise. But definitely stretch after, or before going to sleep.
I’m still surprised why I don’t do more yoga 🧘♀️ because it’s one of the best off day exercise to do some light yoga 🧘♂️.
Anthony Rendon can I know ure progress now?
This was very helpful!!! Thanks for sharing!! 😊👍🏻
Clear, really beginner-friendly, and easy to implement... The most helpful video on beginner calisthenics I've seen. Thank you!
Tried this for the first time today, easy to underestimate the difficulty! My quads said “no mas” at squat rep 16 of set 3, walking is going to be interesting tomorrow.
Chur, this was really insightful. Thanks
Very satisfied with the way you broke it down and explained through it, thank you man. On to your next vid
You really are one of the best tutors on here, honestly, love your work. The bent leg bodyweight rows are especially useful for people who are overweight too, like I was. I went straight into negative pull ups and ended up injuring my left wrist. So some advice for you all, keep your cardio sessions going and stick to bodyweight rows until you drop some weight before trying negative pull ups.
I have watched so many Calisthenics videos on CZcams to try to encourage and motivate myself to start, and this video is by far the best and most effective one yet. I think it's down to how simple and down to earth you kept the video. Good job.
Are you fat?
Great video. Love that you show easier variations and progression as you get stronger.
rc3291 Thanks! I'm glad the progressions were helpful!
Good ole youtube recommendations. This is perfect for a condo with little room for workout equipment.
This is exactly what I was looking for ....thanks for making ♥️
awesome video! thnx one of the few videos that explain well. love this channel 💪🏼❤
Dude, this is great and as far as I what I’ve been watching/reading, you’re spot on...on how to do this. Meaning it’s better to warm up your body with some cardio vs stretching. I used to only do pushups and pull-ups MWF, with the intention of doing lower body on TTH. But it never happened, so this month I started adding lower body exercises to my MWF routine and I stretch on TTH. Man, adding that has really brought my heart rate up.
Thank you so much!🥹
The tutorial video is crystal clear!!👌🏻
Great video. Simple and straightforward, yet so motivating. I've seen a bunch of videos here on CZcams but this is the best one. Will keep following. Kudos and please make more videos!
I'm just started pushups and the couch to 5 k about a month ago. Calisthenics looks way more fun than going to a gym. I'm going to add them to my morning push-ups tomorrow. Thanks for the great vid pal.
Sean nice! Sounds like a good workout plan :) And yeah, I totally agree that calisthenics is more fun. Plus it has the bonus of working out almost anywhere.
Thank you so much! You really mean it when you say it´s for beginners! I really appreciate this! Other channels title their video for beginners, but are too advanced. Also, most of them only want to sell some pdf or some protein supplement
I'm so glad I found this!! Thank you!!
I am a beginner in calisthenics, doing mainly push-ups, squats and hinges. Recently I added pull-ups and also started doing everything in circuits. It really amazed me that you came upon the same idea (but you are much, much better than I'll ever be). Great video, I enjoyed watching.
Its the best and practical way of doing calisthenics:)
Great video! Thanks a lot for helping us out on starting a healthy routine.
Bruno Cunha thanks! I'm glad it's helpful. I'll make a video about split training in the future, too. That's the next step after full body training.
HI just found your channel been looking for a beginner friendly calisthenics routine and this is IT!! thankyou for making your content easy to follow and very helpful :)
This was so helpful thank you
Thank you! I was doing calisthenics for 2 months, I tried and tried everyday to push myself iin my routine. I did yoga or ran on my off days just like you suggested, looked leaner and slimmer, toned, perfect for my petite frame, abs were looking good, I had good posture, I was motivated because it was the summer and I was in the public pool alot. But then I got burned out and stopped working out for 3 months, now I have 5 weeks until my trip to costa rica, so the pressure is on again!
MsBibiMuneca nice! 5 weeks is plenty of time to get that back. Go for it! 💪
This is an older video, and I'm not a beginner anymore, but I'd just like to say that this kind of set of basic exercises is a truly valuable foundation for everyone. I'm currently doing exactly these same movements in a greasing-the-groove style workout.
Have you become fit and muscled? How do you look like right now?
Thank you for the video!!! Really encouraging as someone who is looking to get into calisthenics!
Seriously, this is one of my most-viewed videos on the entirety of CZcams. I keep it as a reference and watch it at least once a week to check my program.
I started my way in the training life four months ago, at 40 years old. Been doing this set of exercise with a resting day between exercises, and I'm happy to report a dramatic improvement in my strength and abilities!
I’m glad it worked well for you! Keep it up!
Helpfull? No men, it was the BEST EVER workout video for me, perfect explaining for starters and then circuits. I am beginner in Calisthenics. Your video is more helpfull than even Chris Heria, I will not watch him again. I am your fan thereon. Thank you, I Do subscribe!
Today is my 2nd day of doing your workout! I want to build my body strength and increase my overall fitness and improve my health from now on!
You are the man! This is simple, clean, concise and clear. This is truly a *beginners* routine.
I started doing the 4 circuit calisthenics routine about 3 weeks ago. I havent lost any weight but can feel myself getting stronger. My overall blood pressure instantly dropped after about a week. My diet still needs huge improvement. Im gonna keep trying !!
My tip for losing weight is to find someone who eats less than you and then only eat when and what they eat. I lost 40 pounds by following my girlfriends diet lol
This is Brilliant lol @@logans3365