99% CAN'T Do These Bodyweight Exercises... Can YOU?

Don't belong to the 99%... I explain how to get to the 1% here: • The Secret to Getting ...
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No matter who you are and what you do, if you are healthy and can move, which is a huge privigidle in itself, it is your absolute duty to have basic control over your body.
You might have heard this quote from Socrates before:“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”
In this video, I'm not even talking about that level, because in my opinion, this quote suggests that you are constantly pushing your limits, and you easily reach an advanced level.
Now I’m going to talk about basic levels, but probably 9 out of 10 people are not even capable of these!
My older viewers will likely say, "back in the day, we had to be able to do these easily" or "back then, there was proper physical education, and that's what should be taught to the young these days."
I personally agree with these, and unfortunately, they are right, because if it weren't so, I probably wouldn't need to make a video about it, because it would be easy for everyone.
Let's see what are the bodyweight exercises and BASIC levels in 3 steps that everyone should be able to do, no matter what kind of training they do, especially if they want to reach higher levels.
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[@gojo1825]

Resuming Preparation level: - 2 minutes plank - 2 minutes rear pushup hold - 1 minute side plank - 1 minute active hang - 30 sec ring support Basic exercises (1st block): - 3 x 15 pushups - 3 x 15 inverted rows - 3 x 15 V sit-ups - 3 x 15 squats Basic exercises (2nd block): - 3 x 15 dips - 3 x 10 pullups - 3 x 10 leg raises - 3 x 10 cossack squats Now, let's get to work 💪😁

[@omardiangeloarteaga4875]

The base level is amazing to rehabilitate injuries or Warm up

[@ChessMasterNate]

I don't think 30 pull-ups would be considered "basic" by most people, the rest does not look preposterous. Well, 45 dips is a lot of dips. I think he is assuming you are very lean. Most people are not that lean, so full body weight stuff, especially with arms, could be difficult. Set standards wherever, but they should be of similar difficulty for each exercise...for the average body build...not for 5% body fat gymnasts. Basic exercise for basic bodies.

[@1whitedan]

@@ChessMasterNate 45 dips is simply insane...i can do the pull ups but the dips is just way too much for "basic"

[@gojo1825]

@ChessMasterNate you can always do easier variations and progress from there

[@stephenromey6348]

At 66 years old, I can do all of these except the dips, pullups, and the leg raises. Using some scaling, I can get 3 sets of 8 dips, 3 sets of 5 pullups, and the leg raises on a bar with bent legs. I am going to start training the previous 3 exercises. I think I can get the minimums that are called for, but it will take some time. Overall, this is a worthy challenge for a senior. At 30, this sequence would have been a piece of cake.

[@assass1n249]

This is base. They should show this video in schools. Thanks for your work and keep up!

[@nicholaschacon7785]

Love your version of the V-sit .I usually touch my toes but like the idea of touching the floor instead I can't wait to try this in my next workout session.

[@grantbradley5084]

At nearly 67 years old, it’s great to hear I’m in the top 1%. Per your video💪😂

[@GymnasticsMethod]

Nice work!

[@doyourownresearch7297]

but most people are absolutely feeble.

[@sisterraysbrother]

I'm not doubting you but I'd like to see it. I'm 47, 6'2" 175 so I'm not carrying any extra weight. the push up challenge here is easy, but I'd like to see 3 sets of 10 pull ups. that's pretty hard. the older I get, the fewer I find myself able to do.

[@kingly71]

if you can do the dip and pull-up standards here you are in the top .001% for your age. And easily top 1% of men in their 20s

[@akingwithwords2144]

@@sisterraysbrotherI’m 43, 6’0” 230 pounds, carrying some extra weight and 3 sets of 10 pull-ups is easy. Everybody is different 🤷🏾‍♂️

[@davidhounslow7845]

As always great presentation 😀 love your work. Cheers

[@riigoletto]

Great video Thanks for sharing such wonderful tips

[@jimanHK]

Adam, another excellent material. Thank you for sharing.

[@GymnasticsMethod]

Glad you enjoyed it

[@BoulderHypnosisWorks]

Great video. I think you're right on, these are basics everyone should be working towards. I have some of them but not all.

[@phoenixinthetrees1446]

Useful, inspirational and comprehensive!

[@rontiemens2553]

Excellent. Subscribed.THANK YOU!

[@markfitchett954]

This a great video. Thank you so much!

[@higherresolution4490]

Excellent video, Adam! I wish you had a training center here in the Newport Beach/Costa Mesa area of California. I really like the exercises you have specified here in this video. As usual, I'll share this one with friends.

[@GymnasticsMethod]

Thank you! I might visit soon!

Thank you for your videos and powerful words! You've helped me a lot! I have already watched every one of your existing videos and I will gladly watch every your next video! P.S. Some of your videos I have probably watched more than a 100 times.

[@deplo]

dude. 15 pull-ups x 3 are hardly a beginner's level, especially in good form.

[@jmac79ers]

Right? He does say 3X10 but I'd guess 75% can't do one with proper form.

[@cynicist8114]

Same with dips. With proper form, 3x15 takes a great deal of strength. I can do 3x10 after training for around 9 months. And that is on p-bars. I can barely do 1 ring dip.

[@mankybrains]

No worries you'll get there. Just keep at it. Rings dips are a different beast from the same mother.

[@MultiDatura]

I did my first 20 pull-ups when i was 7 and i still do 20 pull-ups at 47. Not much progression i know 😂

[@mankybrains]

@@MultiDatura thumbs down, what are you even doing! ... wait wait... thumbs up, you're still able to do 20 pull ups. Good job for being able to still do pull ups!

[@danjsilve]

Another great video, and a very much needed barometer to be measured by. Bless you Adam. 🙏

[@user-dy8tn3mo7c]

Thanks, Adam, for the excellent video! 😎❤🎯🙏

[@GymnasticsMethod]

My pleasure!

[@AJ-et3vf]

Great video! Thank you!

[@cynicist8114]

I love the Socrates quote. It's what inspired me to start training my body. Why not see what I can do while I am still young?

[@kharris0465]

I started doing straight bar pull ups again.They are difficult. I'm gonna keep going. Thanks for the leadership.

[@OleSmokey]

Recovering massive body injuries last 5 years pushups pullups helped heal me bigtime currently 57. Thousands and thousands yearly

[@martinhrastnik6535]

Great instruction, thank you coach ❤️🤩💪

[@nigelmaccuver9122]

👉🏻 All these exercises done with the proper form as shown in the video makes all the difference here. Most people can’t even maintain proper push up position let alone the perfect plank or dip.

[@GymnasticsMethod]

Correct!

[@mustafakemalataturk298]

Man, i like your narrative style and explanations.. Also you have wonderful accent for people whose mother language is not English.. It's pretty understandable.. You are an expert; know your work and i can get all necessary info from you.. That's why i like your videos 👍👍

[@GymnasticsMethod]

Thank you very much! I’m glad you like them! 🙏🙏🙏

[@hansdampf4120]

Those lower body standards are wayyyy easier to meet than for the upper body.

[@miked4309]

i train with landmine and kettlebells and resistance bands. the best thing i bought recently was dip/push up bars. i find that doing calisthenics is challenging and a great thing to add to daily moves/workouts. ab wheels are another great tool to have. simple body weight moves can make you so much stronger.

[@bobsmoot8454]

Doing your level 3, such as dips or pull-ups, for those of us with bad arthritis such as in the shoulders, a tad easier, TBQH. I find those planks tough, while the pulling or pushing is easier, especially for us 70++ yo people. I enjoy and appreciate your videos, thanks

[@Mr.freedom1]

Thanks Adam!

[@timbo6]

Adam awesome video, I think it would be good to add a 2min wall sit to the prep level?

[@rundino]

I’m one of the carnivores that watch your videos and had a chuckle. Keep up the great work!! Love your videos - you do what works for you

[@walterdaems57]

66; 3 x 18 correct executed pull-ups with broadest grip + 1 x 20 shoulder grip (2 times a week as start of shoulder work out) Every day: pushups 3 x 40

[@M13x13M]

6pack abs?

[@walterdaems57]

@@M13x13M just one of the payoffs :)

[@eddywolton6397]

I completely agree, it's sad so few people have decent physical strength. I also think everyone should have flexibility of a comparable standard.

[@ianaswani]

Great Video Adam. Pistol Squat Video Am Still Waiting For It

[@GymnasticsMethod]

Coming!

[@brucehelppie6119]

really good set of basics and i can only do about half of that list to those times or reps. looks like i need more basic training...

[@GymnasticsMethod]

It’s essential

[@toughguy8228]

Good list. I’m proud to say I can do all of these easily. :)

[@Capt_Ron]

Excellent

[@JayKay-xz6qg]

Brilliant video :)

[@GymnasticsMethod]

Glad you enjoyed it

[@beastslayer4583]

Sir Adam, do one arm pull up and Maltese tutorial ❤💪🏻

[@review-report]

*THIS GOLD!!*

[@OwenLikesGoats]

I struggle with my shoulder dislocating when put in certain positions due to a rugby injury. Rear push up hold is particularly effected by this, is there a similar exercise you could recommend or any good rotator cuff exercises to strengthen my right shoulder and limit the dislocations?

[@anthonyzav3769]

Working out my entire life : can’t do 3 x 10 pull ups.

[@karsaorlong4391]

I am wiped after 10 pull ups.

[@newtownabbeygrapplingacade5277]

The sets are to high

[@mankybrains]

I'm sure you can do 3 sets of pull ups. 12, 10 , 8. Done. Hold on the last set. Also, the number doesn't matter as long as your form and engagement in the muscle group is used. At least you're in the upper group already for being able to do even one set. Ask random people how many pullups they can do at the supermarket. You'll be surprised how many people will even tell you they can do one or two.

[@Benkkuful]

The rear pushup hold really caugh me off guard. I need to work on my mobility! Other exercises were no problem haha.

[@yellowleaf28]

Learned a new standard for leg raises

[@davecohn6407]

In general Gymnastic athletes can do more body weight exercises than other athletes. Thethicker the bar the more difficult the exercise . Those with shorter arms have a bio mechanical advantage in performing dips, push-ups and pull-ups .Those with little body fat obviously have a similar advantage . Last time I looked the standards for pull-ups and push-ups in this video were about equivalent or higher than those required by the Marines and are far above the numbers that most men in their 20s and 30s. I congratulate those viewers past the age of 40 who can still perform these exercises , since men start losing about 1% of their muscle mass each decade past 30.

[@americanonobrasil2128]

Hell yeah. What would the numbers be for intermediate/advanced gymnasts?

[@leejohnson197733]

I have been doing pull ups, decline push ups, dips and other body weight excercises for 1 year and i still cant do any holds or feel like i am progressing, i am doing ring work outs for most stuff but not sure where to go next

[@tunaficiency]

I’m 44 and start today with a cold shower , 1 hour of strength training with resistance bands and dumbbells arm wrestling legs and core , then a 16 mile bike ride in pouring rain with 1600 ft of climbing then in the evening 100 chin ups , 50 pull ups and 50 press ups in sets of 20 and 10 in the space of 15 min with some pronation and supination 😊 although I do partial pull ups for arm wrestling. I already do plank but I’ll add side plank

[@benbernanke7701]

The 30s RTO ring support is probably the hardest here

[@GymnasticsMethod]

I think it depends on the individual

[@nigelmaccuver9122]

No, it’s the chest to bar pull up.

[@vanvalium]

15 pull ups or dips are a lot harder for me personally.

[@vanvalium]

15 pull ups or dips are a lot harder for me personally.

[@haroldquesnel8275]

Thank You for this. Question: I've generally been in decent shape for most of my 62 years...but after an injury last November, I stopped training altogether, now I can barely do 3 pullups and 10 pushups! If I wanted to follow your perspective here, could I do the Preparatory level exercises (3 times a week) for a few weeks, then move on to the First Block when ready?

[@Fdiazjr]

That's a great idea. Based on the calisthenics bible Overcoming Gravity, the only thing more dangerous than a beginner is someone who used to train that tries to pick. upright where they left off before injury. Progressively work your way up and listen to your body! :)

[@crookedpaths6612]

I’m pretty much there perhaps hanging raises and dips a bit lower in reps. If I lost body fat I’d been well above everything as I’m 100kg with a bmi of 30.

[@user-xj7ms2hy7l]

What gymnastic rings do you recommend, 28 mm or 32 mm ones? My plan is to do dips as I've got a pull up bar already. What rings do you use and is it true that 32 mm ones are better for pushing exercises and 28 mm ones for pulling exercises?

[@johnc.8298]

It is stated to do three sets of these various exercises. How long of a rest should be allotted between each set?

[@kirby7489]

I can do all the strength standards except for the rear push up hold I barely get 45 seconds. What exercise can I do to improve that?

[@lohengrin4009]

I would find some of setups difficult to find at my gym, especially the rings. Nevertheless, variations could be found. It’s hard to argue against the recommendations, a healthy body weight would be essential.

[@facelessnameless]

Prep Stage 1 min Active Hang 30 sec Ring support 2 Min Plank & Rear Plank 1 Min Side Plank Basic Exercises 3 x 15 Pushups 3 x 15 Rows 3 x 15 Squats 3 x 15 V-Sit Up Intermediate Stage 3 x 15 Dip 3 x 10 Pull Up 3 x 10 Leg Raise 3 x 10 Cossack Squat

[@rsdingoa]

Brilliant I am 48 and do most of these several times a week in addition to skipping and short sprints People think i am in my mid to early 30s Brillant video

[@howarddavies782]

Look no further than gymnastics for strength and flexibility. All exercises demonstrated by an obvious gymnast- just subscribed. Good video.

[@GymnasticsMethod]

Awesome! Thank you!

[@tap9558]

my flexibility isnnt ennough to keep my legs straight during v situps, any tips?

[@gamemak0r]

Feeling good for meeting most the standards, I just need to work on v situps

[@konicsection]

I'll have to spring for some rings and parallel bars. Don't have those at home, don't like going to a gym.

[@cynicist8114]

It's worth it. I have the b-bars from baseblocks, and they are phenomenal. I also picked up some rings, but had difficulty finding a place to hang them. If the same is true for you, look into duonamic's rings + doorframe attachment. You can hang them in a doorway without causing damage to the frame, and it lets you work out indoors. The doorframe attachment comes with handles by default that are perfect for dead hangs, and it takes maybe 2 minutes to swap them out for the rings. Lastly, check out the X3 bar. It's a plate/bar/band setup that allows you to do resistance training at home. It's equally as portable as the rings, and gives you a way to build strength without having to worry about stability the way rings force you to do. I love being able to deadlift, squat, or do an overhead press without having to worry about hurting myself like with traditional weights.

[@grzegorzpotocki7098]

First! Thanks for video 😁😊

[@GymnasticsMethod]

Welcome!

[@markgransbury8377]

How do you programme this over a week?😊

[@user-nk8ww9ce9k]

Hellyeah, brother.

[@sixtynineelephants2403]

It's so crazy to me that I can do all of these, except the dang pull up, of which I'm still at 3 sets 1 😑

[@mikomon309]

Three sets of one! Love it! Me too!

[@RitoGooby]

How much rest do you give yourself between sets when you're testing yourself?

[@florianthaller2928]

Great video! But one question is left: Why 10 pull ups but 15 dips? I can do 8 pull ups but only 7 dips with decent from. I don‘t think I have lacking pushing strength. I can hardly do 3×15 push ups with clean form, same at inverted rows.

[@Chiburi]

I think most people can do more reps in dips than pullups. Me, I can do almost twice as many dips as I do pullups.

[@cynicist8114]

Don't worry about it. I can do 3x15 pushups as well, but barely 3x10 dips with good form. Even fewer inverted rows. Just keep doing what you're doing, and make sure to try for more each time. Dips are definitely harder than implied here, and I've been working out for almost a year now.

[@takeiteasy8847]

I was able to hit all these numbers two years ago when doing calisthenics only. Then I startet to hit the gym 4 times a week. I have gained 12 kg in that 2 year timeframe and now I can only do 13 dips and 8 pullups at a time. 😂

[@gustavgustaffson9553]

Yeah, I am pretty fit but weighing 100kg makes even a 1 min deadhang pretty difficult

[@takeiteasy8847]

@@gustavgustaffson9553 I have also officially crossed the 100kg line and I can tell from the other side it makes calisthenics f*cing difficult 😅

[@donovanjones4175]

Ida know, with all my injuries, lower back, knees, tennis elbow, 12 hour work days, old age, all add up to doing half of this, but at least I try.

[@saynomoreification]

44 years young and i do these sets 3-4 times a week.

[@justrandom4924]

My dude described the warmup for the warmup. Jokes aside, this basic body movements are indication of a healthy body.

[@alexahmed2373]

Could each level be used as a workout 3 times per week? Progress to next level only once level completed?

[@WilliamGone]

Absolutely

[@Navonscreen]

I am 14 years old and just started calistheincs 5 months ago. I am happy to say that I can do all of these.

[@its_biles]

hey my man, i only train at home, i want to start doing burpees as cardio, can i do everyday? and that Will be a problem to my chest day?

[@GymnasticsMethod]

From zero and everyday will be a problem :) I mean you’ll feel it and might burn out. Do it gradually!

[@its_biles]

@@GymnasticsMethod ty

[@elamriti]

is there a discord channel i can be part of ?

[@TheBloodyNights]

I think I can do the majority of these. Though I will say despite being able to easily rep out like 30 push ups in a row. I suck at chest dips. I usually get to 10 and am approaching failure. Granted most of the time dips are usually further into my work outs when I've already benched, done tricep work, and shoulder work. I've never tried that reverse plank before, but I've certainly done 2 minutes for a standard plank. And 10 pull ups in a row is challenging, but possible. They became harder when I made sure to lower myself all the way, before starting to go up again, when before I would probably go to about 80% of the way down before going up. That being said I'm not a gymnast, just a body builder who dabbles in strength training. I didn't even know Cossack squats were considered a legit exercise. I thought they were just a warm up exercise for mobility, and for actual barbell squats. Kind of the same for just the standard body weight squat. I could do 50+ for 5-6 sets, which I have done before just for some extra burning after an actual leg day.

[@JohnSmith-ct5jd]

Seriously, gymnasts, pound per pound, seem to have the most insane level of strength of any athletes.

[@zizukiki]

You quote Socrates yet there is no single Documentation to ever surface from him.

[@MK-dz1ur]

What is the length of pause between reps?

[@bongjamesbong00420]

10 minutes

[@MrMhall1]

The 3rd 1 is probably the easiest lot for me

[@Awesome_Force]

81 pushups in one minute as a 6' 1/2" tall, 271 pound man. :)

[@KayFabe87]

Excellent.

[@innov8tion]

How much rest between sets?

[@asimiqbal525]

The answer to this please

[@turntablesrockmyworld9315]

The problem is that these videos are for people mostly in shape. I am exercising in my mid-50s and have lost 60 lbs but i am 250 lbs still and cannot do 3 sets of 15 pushups on flat ground lol My arm strength to weight ratio is not ideal because I'm just still too heavy. Similar ly with many of the other other exercises. These are fine if you 200 lbs and under.

[@DerekGudmundson]

OKOK BACK TO THE BASICS

[@Vlabar]

I'm 50 and I can do all of these!

[@ZimCrusher]

you had me until 3 sets of 10 pullups. WTF? When I was 15, I could do 18 pullups, but not 3 sets of 10. Even with a 20 minute rest between, I'd see diminished returns 15, 8, 5 or such. I knew pullups was going to be in there, but I was expecting like 5 for a normal man. Most people I know can't even do 3. I'm at around 10 for a max these days.

[@varframppytwobtokwanguz2286]

I have a hunch they stopped teaching older boys and teenage guys these skills because somebody kept saying it looks gay.

[@abhishes]

1:04 That's a nice tattoo

[@Leapops]

Hello

[@Durio_zibethinus]

"They don't give anything and expect get everything" is how I realise too late for this kind of topic. Bad food, bad fitness education, and no continuous guidance for youngsters are the keys of how bad our health is (especially in this century). Functional movement is less appreciated nowadays 😅

[@jonjon2663]

yeah if I'm a 65kg gymnast I should be able to do all these, but I'm not. Not everyone is a half pint like this guy

[@michaellee8815]

If 99% of people CANT do them, then it’s not a “standard” that I should be able to do

[@adamrugen1850]

If 99% of people can't do something it's by definition not basic.

[@armnakornthab6867]

No one without proper training can do 30 seconds ring support.

[@littlegrassdragon]

Should a person be able to perform all of this in one training session? I’m not at that level.

[@yves415]

timestamps would be great

[@GymnasticsMethod]

It should generate it

[@aelfwine88]

Tbh the V-Situp is a bit out of place since even 99% of the physically in good shape population will also fail that (the proper form) purely on lack of hamstrings flexibility.

[@sierra8077]

Flexibility is part of being in good shape

[@aelfwine88]

@@sierra8077 Average flexibility, yes. But that exercise requires well above average flexibility of a specific muscle that is already shortened for most people since our modern lifestyle.

[@genautelevishn5999]

i can barely do 3 dips but i can bench 140kg :)

[@JustNo8808]

Plank is not an app exercise If you don't do a bunch of ab work before it. Your lower back will fail first.

[@krealdawwg7857]

Only one I can't is 3x10 pull ups xD so far I can do 7,6,4 (usually only do 2 sets) at a 100kg :((((

[@michaeltovar3785]

This guy looks like young Jean-Claude

[@charlesmitchell5841]

Great tutorial and information! The sad thing is 80% or more emergency responders can’t meet your level 2 standards. We have become an apathetic society that only cares about money. And perhaps this is because EVERYTHING is too expensive.