An Easy Home Functional Training Workout for Beginners (Can't Do a Push up? No Problem!)

[@thestoik5440]

This video gonna bring back a lot of memories for people of when they first started working out. We all started with push ups and curls.

[@lukedocherty2855]

Definitely haha

[@katouhasblackairforceenerg1909]

And then we evolved into monsters until there were no worlds left to conquer.

[@StraitjacketFitness]

@@katouhasblackairforceenerg1909 IKR

[@elijahramirez2017]

Absolutely! I started with some of these.

[@lukedocherty2855]

It’s like being level 100 and coming back to the level 1 areas even though I’m know where close to being level a hundred in the fitness world more like level 20

[@masternathan4892]

30 each Seated leg raises - 4:16 Air squats - 5:40 Highknees - 7:18 Punches - 8:38 Birddog - 9:23 Pushups - 10:26 Skater jumps - 11:25 Body weight rows - 12:12 30s - 60- Planks - 13:56

[@Wizard_Of_Self]

I wish I could give you more than 1 like cause I’ve used your comment more times than I can remember now lol

[@Ianpact]

Skater Jumps is 50 reps and Birddog is 10 reps.

[@trrk-]

You mean one 30 second to 60 second plank?

[@martinlazarini2653]

Starting somewhere is a start, I've found that with beginers it is easier to start with very few exercises, firstly because they don't remember, and the more they see the more discouraging it gets, honestly its easier if you just choose 4 exercises arranged in a way that doesn't seem like a lot but it actually is super high rep ranges, and then add a light walk or a swim or something enjoyable to help with their aerobic fitness. Just like your One Punch Man training, the genius is in its simplicity.

[@alvarny77]

I see Bioneer, I click

[@nunyaxyz]

A simple man I see

[@utubejuan]

Get his book, it's great so far!

[@ianleech3543]

That quote should go on a t-shirt

[@jayrhussrosal5802]

This guy deserves 1 mil subscribers

[@dannysangree6304]

I was surprised he didn't

[@kayakyoin5078]

You are wrong 10

[@helppeople3025]

You mean 100 million bru?

[@mattybullen3904]

Word

[@matthbva]

Thanks for this. My son and I are both tragically out of shape. We started working out together daily, less than two weeks ago. We’ve been doing body weight exercises as well as walking, but the calisthenics have been rather haphazard. We needed a better thought-out plan, and this came along at just the right time. (I just subbed about a week ago.) As sad as it sounds, this kicked our asses tonight. But it’s a great feeling to have taken a step in the right direction.

[@colton3824]

Are you and your son doing well?

[@gonzo5648]

Hope you guys are still at it. How's the progress report? Hope you're doing well.

[@pete9894]

Goof stuff! Have you guys stuck with it?

[@ironicfa1389]

Hey, checking in again to see if you stuck with it? Maybe give us a progress report?

[@HadrianGuardiola]

It’s never to late man! Great to hear you and your son are bonding as well.

[@Astros477]

Passing on some wisdom from Pavel Tsatsouline concerning air squats. When it's said to keep your back straight, this is not to be confused with vertical. The spine is naturally not a straight line. Simply avoid hunching over or overextending backward, and dipping your head down. Additionally, a good habit to establish I believe is to train first thing in the morning. The moment you awake is the start of a new day. Training immediately gets you one step closer to your goals as soon as possible.(Instant reward/satisfaction) And in my experience affords myself more energy and mental clarity throughout the day. You also allow the greatest amount of recovery time between training sessions. (Assuming your body begins to recover immediately.) Of course hydration and warming your body first with calisthenics and compound/mild stretching is recommended. Just my two cents. Best of luck everyone, thanks for the video Bioneer.

[@JosueLopez-kk9us]

Strength training in the evening is better, you arr 30% stronger than in the morning. Maked sense since if you woke up 30 min ago you'r body is not fully awaken yet

[@popcornandzerocoke5043]

im a 16 year old 120kg boy. this video gave me the motivation that i can get in shape, too. thank you.

[@saschahein6332]

Keep it up, Brother! You can do it 💪

[@r3dghok427]

Can you do one about military workout? How to develop every physical skill a professional and advanced soldier needs?

[@ethancoby5111]

Well they need mental toughness, the ability to perform under stress and strength endurance and cardio endurance

[@r3dghok427]

@@ethancoby5111 I know. But I need a workout. I am interested in being a soldier, but I love their skills.

[@r3dghok427]

@@aduantas kzbin.info/www/bejne/q2S0Y4tuoNyJaa8 Do you think so? Lol

[@ryvaleska]

Yessss please

[@brakara360]

Honestly, all workouts by The Bioneer fits this. If you want to be a soldier, you need to be strong, functional, and have endurance. As for specific military skills, don't worry, they'll teach you that when you're there. So if you have the base, you're good to go.

[@abk072]

I love this guy, got to protect this channel...❤️

[@timwillits3795]

This young man has a gift to be an encourager

[@TimRHillard]

1:36 that's a bady diaper changing pad, isn't ??? Fantastic!

[@__umbra]

Couldn't thank you enough for all of your hard work. You are what fitness now a days need. Functional training is the real deal.

[@ElderGrimm1994]

As someone with a physical disability, I really, really appreciate this specific set of exercises. This is just what I needed. Thanks so much! Keep up the good work.

[@GrossoVideos]

Almost a year later, how is your training going? Hope you're doing fine, overcoming your disability (if possible). Cheers

[@toataua1499]

You've got to be one of the most likeable fitness guys I've come across period. It's hard for people not to appreciate someone like yourself. Cheers mate, all the way from Australia. P.s this beginner circuit was not easy but I will master it haha.

[@shadidsalehin2664]

Can you also do a beginner brain training video that will go with this , I feel that will give a full package

[@ubiquitousgamer9176]

brain training is simple, to start training your brain, find a task and do it, basically get productive first

[@BuddhaSunn]

That’s a cracking new fence you got in your garden mate. Looks mint.

[@susank580]

Love this guy!!! Down to earth and straightforward. No hype. No flash. Just a genuine human sharing the basics in his backyard garden. Real and rare!!! Looking forward to taking my functional movement journey with this guy.

[@trueetiquette]

This channel is gold. It's not as flashy and immediately attractive as some other fitness channels, but the info here is brilliant 👍🔥

[@bookworm3756]

My brother is a real Beginner and it's fascinating seeing some of the moves I take for granted being so difficult. Thank you for making this!

[@MrKP525]

My copy I ordered of Adam’s book arrives today. I’m so pumped to start reading it.

[@saims.2402]

I like how the days left get shorter every time I see your comment in a new video. I don’t know why I’m so excited for you.

[@MrKP525]

@@saims.2402 thanks man. The book was originally supposed to arrive in February. When the shipping got updated I was stoked because I’m a huge fan of the channel. Are you going to get a copy in the future?

[@Wizard_Of_Self]

Awesome! Good for you! Mine is on the way!

[@MrKP525]

@@Wizard_Of_Self nice! I’ve been looking for a good book and glad Adam wrote one.

[@notHumid]

Mine arrived already

[@THEMAX00000]

this is the most useful worked out I have found on the Internet. I was only able to complete one round out of the three, that said this is the most exercise I've done and as long as I can remember. Thank you so very much. This is literally an answer to prayer. Thank you Bioneer. I pray that you give your life to Christ. With gratitude, God bless you in Jesus precious name

[@TheScalyArab]

Amen

[@sambarker404]

I have been watching your videos with my wife who is recovering after giving birth. She loves your videos and content but now thinks I am a wimp after seeing you! Plus just bought your book to read during the long summer holidays.

[@메리싸]

You don't know how long I've waited for a video like this.With so many intersting stuff around, and information, to a beginner it can be kind of overwhelming and hard to know what to pick.

[@cipriantodoran1674]

4.5k views in 1 hour! That alone should speak volumes about this channel's info quality.

[@dermotcoughlan6846]

Honest humility beats loud talking melodramatic any day and will draw a like minded community of support, keep doing what you are doing, it's refreshing, and very positively informative,, peace from Ireland🇮🇪🙏 and keep inspiring✊💯

[@miselsencar8121]

As a person with chronic illnes, i think we need more videos like this ... Videos that are really for beginers ... Most videos for beginers on youtube are actually not for beginers, or for people with chronic illnes, and if you follow those routines, you will give up soon ... 10 years ago I was in extreme good shape, now i have to deal wit lower than basic/beginer routines (which are not on youtube)... My personal routine is similar to this , but not the same ... Anyway I just want to send suport and many thumbs up for making videos like this ... If you need to start with crawling, than start with crawling ...

[@parsifal40]

I love that, if you need to start with crawling start with crawling extremely true i have same problem chronic illness as well. What is your personal routine? i'm trying to get as many data as possible would love some more opinions, have a nice day

[@miselsencar8121]

@@parsifal40 At the moment I am testing bodyweight SQUAT(bodyweight squats)-PULL(ring rows)-HINGE(elevated catlebell deadlift)-PUSH(push ups) coumpound movements (only exercise thats not with bodyweight is HINGE - catlebell deadlift)... I do it once-twice a week with regular walking in the "rest days" ... I am trying to make it simple as much is posible, but its not simple completly describe routine ... If you want I would be more than happy to describe my routine in details ? But prepare yourself for a bit longer post 🙃

[@parsifal40]

@@miselsencar8121totally fine with longer post any information would be good, thank you

[@miselsencar8121]

@@parsifal40 For now , so it can be faster, try this ... I tiped "twice a week full body workout" on KZbin ... What i found is PUSH-PULL-HINGE-SQUAT compound movements routines ... I wached a lot of those videos and remake in to a bodyweight versions of same routines ... Since Im still modifying those routines, and since I am not sure how would it work, and since I am not perfect person giving advices, not fitness trainer or kinesiologist, i would not like to give you some wrong infos ... Try to tipe the same and maybe you will also remake something for yourself ... In the meantime i will try to write and send you something thats easy to read and understand ( but with Disclamer 😁)... Wish you al the best in the meantime ...

[@parsifal40]

@@miselsencar8121 Thank you brother wishing you all the best good luck with training

[@alemorenopaez]

Please!! Do a follow along video!! Maybe you could have a whole new section that just puts out those kind of videos

[@docsavagefan2795]

Received my copy of Functional Training today. Interesting read.

[@matthewbailey7421]

This man provides the best channel on youtube. I see his video come up, I watch said video. Each one is good and informative. Each one is inspiring. He explains each movement, each exercise, why we have to do it, also, you can tell he does what he preaches, or has done what he preaches at some stage. And to top it all, that voice is so soothing and mild mannered. He is brilliant. Thank-you thebioneer.

[@willsabol8391]

15:00 even easier is the "push-up plank". Rather than on the elbows, you plank on your hands, arms extended, as if you are at the top of a push up

[@SenseiEpu]

I'm approaching my mid-50s and haven't exercised in a while. This particular video has given me motivation to get going again. Maybe help to get back to my martial arts again. Very inspirational. Many thanks for this.

[@TimRHillard]

Howdy Adam, I purchased both your book and also downloaded the audible. Needless to say, I find it fascinating and hopeful. This is your first video I have watched. No doubt you will become one of my favorite channels. All I can say it, ROCK ON👍👍

[@beastmry]

The most underrated fitness channel bar none

[@vincentcarl9907]

Thank you so much. I will start and update my progress. I have been significantly discouraged thinking what hope I could possibly have to lose my weight. But to think it could be so simple and adaptable.

[@blabla-eo1vd]

Best fitness channel on KZbin... If you wanna call it a fitness channel

[@bobm2368]

Cheers Adam. Until lockdown I'd been taking my 82 year old Dad to the gym. Recently I'd tried to come up with a routine for him to use at home using a resistance band and a light kettlebell. This will definitely help refine the routine. Thanks Bob Ps What I really really like about your channel is that you yourself haven't changed even as the number of subscribers has multiplied ten fold. Please make sure that remains the same. Pps Get that patio power washed!!

[@claykirby20011]

Great practical advice for beginners.

[@mayooreshananandarajah4550]

Wow this is the video I wish I had when I started my fitness journey. Thank you for helping out the people just starting to break out of a sedentary rut. Quality content as ever!

[@monkoloko827]

Extremely useful routine here. Gonna show this to my friend who's new to the gym! He was sad that he wasn't able to do a pushup right away but this will be super helpful to him! Thank you so much.

[@tomschwiehn]

Do a follow along pls! It is more motivating, at least for me

[@mannyuribe8780]

There's a progression exercise of bird dog call the quadre-ped where u touch your elbow to your opposite knee then u point your feet and arm straight. Then there's a progression after that where weight is only your knee and elbow while u touch the opposite ones again. This is really tough one u need a lot of core stability for it.

[@tokiomitohsaka7770]

776 likes and ZERO dislikes. You are right, you managed to build the best community on KZbin with a powerful message of optimism, positivity, and scientifically backed data. Thank you very much for this great content. Here is a prediction, by the end of 2021, The Bioneer will surpass 1 million subscribers and maintain this positive community.

[@CamelEnjoyer]

Tokiomi True I've never seen a ratio that high

[@_MP004]

Cheers mate - fixing our shaky frame is #1

[@angriestsheep3452]

I love that he’s kneeling on a changing pad. It’s such great common ground. He demonstrates how a person can be super fit, and still humble. Great lesson; don’t worry about appearances. Focus on what is practical and effective!

[@eat_pray_porg8450]

The way you are presenting these alternate exercises is quite eye-opening to me. Thanks for posting these. Cheers!

[@robvelazquez9195]

Props for using the changing table pad as exercise equipment. Reduce, reuse, recycle!

[@eggyboi1217]

I have scoliosis so my core and back strength are nearly nonexistent. Thank you for the video! I want to be strong and flexible so I appreciate the free information.

[@mizukarate]

I count a wall up about .25(1/4) of a standard push up. So fo example 100 wall ups equal 25 regular/standard push ups minus stabilization.

[@NikoBellaKhouf]

For anyone having trouble with range of motion while doing pushups, you could have internally rotated shoulders. There are videos on how to fix it with stretches and exercises.

[@utubejuan]

Started reading your book, it's great so far! I got the ebook too, mainly just taking ideas, if it's ever possible please release an Epub version, I'd love to take highlights and bookmarks on Kindle. But thanks so much for all the content and books, it's been amazing!

[@michaeldemaro6385]

I ordered your book last night and cannot wait for it to get here. Ive stuck to traditional bodybuilding workouts all the time and honestly they just make me feel stiff and out of shape. Cant wait to work on more functional things and maybe even feel a bit more energetic!

[@Iurisetpoena]

Wow this is what I was looking to regain that routine and start doing excercise Ty Ty you really understand the beginners struggle

[@harikyoki]

I'm still not strong with my shoulders despite trying for more than a year. i can barely do three pushup n still need a ladder to assist on pullup. most likely doing something wrong. but thanks for your vids, mate

[@mickryan5597]

I like the baby changing pad for a knee pad you are using 1:36

[@artboy789]

I’m fairly fit but started doing these functional exercises today and gave me a nice sweat. I like these types of exercises as my core is not my strongest feature

[@2Langdon]

Brilliant! Just what the doctor ordered, thanks so much.

[@jivebunny9892]

Brilliant. You've a great understanding that not everyone is a natural athlete. Many thanks for this great vid. Looking for your book .

[@dylanholley9299]

Can you do a video about a program for the lower back? I feel like its the weakest part of my body, and holds me back from doing advanced calisthenics movements.

[@ephesianarmorytchannel6838]

Your backyard is incredible, also your content is on point. Well done mate.

[@xutsider]

I would love to see a video on the doom slayer (2016 version) his speed and strengh and roughlessness would be something worth experimenting with

[@vipnetworker]

Closing tag line: You put soooo much time, creativity, and effort into your workouts, topics, and life in general. Please put 1/10 that amount of effort and creativity into a new branded closing tag line. It’s like Albert Einstein ending a speech on his theory of everything with, “bye bye”. It’s weird. Here are some zero thought examples: 1. Bioneer signing off. 2. Until the next adventure. 3. Until the next video, live life to the fullest. 4. Thanks for watching the video and remember to get the most out of your body and mind. 5. Thanks for watching the video and remember, life is best enjoyed with a six pack body and six pack brain. 6. Thanks for watching the video and remember, a sharp brain and strong body is the key to your happiest life. 7. Thanks for watching the video and remember, being a bad ass isn’t for everyone, but it can be for you. 8. Thanks for watching the video and remember, even if you’re a nerd, you can be a bad mother fucker. 9. Thanks for watching the video and remember, I’m stronger and in better shape than anyone who has played Batman and you can be too. 10. Thanks for watching the video and remember, I do all this shit in my backyard and you can too. Something bro... please end a great video with an equally great ending. 🙏🏻

[@chichisabrina]

Thank you so much for this! I've been really inspired by your approach to fitness, but felt so demoralized by the fact, that I could barely do any of the exercises from the videos. (Squats and Sit ups are fine, but I really struggle with push ups and definitely pull ups.) This workout is exactly what I needed and I now feel really motivated to start working on my fitness and train to achieve proper push ups and eventually pull ups and then improve even further!

[@robrider2423]

This type of video is just what I have been waiting for! Please make more at any fitness level of the program! Thank you Adam you da man!

[@4lucc]

Would love to have a full follow along video with all the reps.

[@mattybullen3904]

This video could save lives, well done and I will follow this now as I went hell for leather and now I can’t work out at all cuz I made myself ill and my whole body aches from fatigue, whoops! Haha thankyou

[@TonyMartinezGaming]

Hey Adam, these videos have been incredible, especially during this pandemic. These videos are so diverse yet so precise and needed for what I'm wanting to go for. One thing I'd like to know if you could go over someday is a stretching video. I'm wanting to increase my flexibility and not only have higher kicks and less pain, but to also be able to do the splits casually.

[@mesimusnoobicus]

bougth several notebooks today, wrote everything down. Now I'm gonna preform this with a training log and talk to a gym tomorrow. I'm a lorry driver with back and shoulder pain intermittently. Wish me luck

[@timthompson6025]

Great video! But the name of the high knees and punches is swapped in the captions.

[@ניצןק]

Your channel is bloody amazing!!!

[@DrKreiger]

I find the incline pushup is a great warm up for my press day. It's a lot easier for me to feel my pecs specifically on this lift, and it also helps warm up my aging shoulders. Also, doing them 1 handed is a little bonus core work as well.

[@kalousr96]

the best channel on youtube, no kidding

[@joechaos13]

This looks like a perfect beginner's workout.

[@sapinva]

Farmer's walks are very underrated for core strength, or just walking around your neighborhood with a 30 lbs in your backpack if you are starting out.

[@jeangentry6656]

Isnt that a ruck march? Farmer's Walks are when you carry things while walking.

[@sapinva]

@@jeangentry6656 yes two things, note the ", or"

[@fredflintstone8998]

I may be wrong but... I remember carrying a heavy (for me at 69) backpack full of shopping and I swear it was that 3 mile hike that gave me serious back pain for weeks. Maybe ok if you're younger but I would advise caution with backpacks for older people. PS I go to the gym and I'm quite strong.

[@sapinva]

@@fredflintstone8998 It's like any exercise at any age. Always best to start slow, even with an old exercise you haven't done in a while. Has taken me almost 60 years to learn that the hard way.

[@fredflintstone8998]

@@sapinva Yes, that all makes sense to me. Good luck...

[@zath81]

Thank you. I have no equipment at home and gyms are closed. I can do all of these exercises and feel the effects of working out. I got your second book the day this video went out and am super excited to read it. Thanks for all the work you put into these videos.

[@djsuter4410]

This is the gateway drug into functional capability! Well done!

[@zayannazir5940]

3:42 5:42 7:18 8:38 9:24 10:27 11:28 12:12 14:00

[@aAaAaAaAaA1234567ize]

This video is good for somebody like me. I have a ton of issues when trainning (joints clicking, ect) because of a connective tissue disorder i have. I may just buy your book, your content has always appealed to me

[@bce6936]

yeah his content is pretty great specially if you self study, so you can get a deeper insight in fitness as a whole

[@robertvantonder2421]

Excellent advice on this channel. Well done!

[@tomhawley3611]

I wanted to say your new fence looks great! Thanks, as always, for the good and quality routines Bioneer.

[@fil2205]

Brilliant Adam So often I find my own expectations frustrate me and I loose motivation Great exercises , explained clearly Thank you from a 64 year old “ Duffer”👍🏻😁

[@helenabobena]

Thank you for this… many years of disability and not training anywhere near how much I’d like has got me back at complete beginner just now being able to walk every day for fitness. This is a PERFECT circuit for me personally, starting off at just one round of reps. I’m so excited I found this and to get back to regular functional strength stuff 🖤

[@alvarotovarmontesinos5556]

I love your channel, I wish there was a spanish speaking channel that talked about functional training too, also I bought your book, it's really interesting so far

[@stevenrumfitt2239]

Great if advice for beginners well done 👍

[@pranakhan]

I think maybe if you did one KZbin live workout video every 3 months or so it could allow you ample time for programming new workouts, while also engaging with your fanbase. Just an option though

[@johnrobinson7036]

Your book is supposed to arrive today and I am psyched! Mechanical drop sets are something I need to investigate. Also, 30 seated leg raises. Gotta try’em.

[@iainmillar1532]

Thanks Adam, this is exactly what I need. So many vids on KZbin have a starting point that is my goal! I’ve never done a proper form push-up or any form of pull-up. Made it my goal for 2021 to achieve both.

[@rahjeel]

Thank you for this. I've stopped working out for a long time and this reminded me of the important foundations of the workout.

[@Curtis3366]

Great video. Lots of value.

[@craigryallful]

Thank you so much I've just done this after 10 years off training, managed to do this one round, and try for two after a week or two 👍👍

[@jayontario7285]

I'm doing some of these work outs at work

[@williamkinsman946]

I preordered your book “Functional Training and Beyond” I am now reading it on my day off so I can take it all in. I find as I read it I hear you voice in the monologue. If the book is like your videos I know there will be lots of great information. I’m sure I will be highlighting and taking notes of stuff I want to incorporate into my fitness.Thanks so much!

[@ACarpenter89]

Your book arrived at my doorstep today , can't wait to read it and hopefully get a physique like yours.

[@Crushanator1]

I just started a modified Seitama and this video has a lot of good advice for me, including a few exercises that affect areas I wasn't really exercising. Thanks!

[@wesleyangel777]

By the way, folks, you can use a door jamb for unilateral bodyweight rows. If that's too easy, you can slide beneath the kitchen table and underhand grip the top for bilateral rows. If this is too awkward or painful on your wrist, you can place a broom/mop handle on two chairs, spread enough apart to allow your body to move through and perform rows this way as well. Another variation could be bending over, with a slight bend in the knees to stable yourself and keep good form, and lift a backpack, towel with books wrapped in it, jugs refilled with water or sand, or rocks or wood outside. Stay safe, stay healthy, and have a peaceful evening!

[@jamesmccrindle8633]

Your helping more people than you know my friend 🙏🏻

[@magnusdanielsson2749]

Really nice video. Very good of you to adress people who are really out of shape. 👍 I think I will try to introduce some of this to my mum.

[@JAMmyFinger1]

can you make a video on having will power like the green lantern

[@fantafles007]

"punches" and "high knees" on screen text switched? Besides that, wonderfull video. You really are the best.

[@royal_kira7184]

Thank you! It’s nice to see a program that is actually for true beginners! There are just too many “beginner” routines on KZbin that are not good for beginners at all. That said, what is the diameter of your rope? Is it 2.54cm/ 1” or 3.17cm/ 1.25”? Thanks in advance.