BEGINNER CALISTHENICS WORKOUT

[@socha7012]

Made this breakdown for myself and thought I’d share! Thank you for your content ♥️ 0:37 blood flow exercises 0:54 mobility stretches 2:13 push-ups (3 x 8-10) Progression ver: 3:06 negative push ups (3 x 5-8) 4:00 pull-ups (3 x 5-10) Progression ver: 4:29 dead hang (5-10s) 4:49 scapula bar pulls (1x 5-10) 5:06 bar hold (5-8s) 5:26 negative pull ups (3 x 5) 6:00 inverted rows (3 x 6-8) 7:19 tricep dips (3 x 8)

[@xenon42069]

Thanks bruv

[@Lonelywarmsoul]

Appreciate u socha love

[@vnxdragon]

i'd put a baby or two in you while doing calisthenic workout

[@A.nasierkhan]

Thx!😊

[@Star-ik9js]

what does 3 x 5-10 means?, sorry im new

[@zsucca6029]

I thought this was another one of those "beginner" workouts that still actually require one to be advanced in the basics, but this is so beginner friendly and individually adaptable and also so well explained and edited!! thanks a lot for this

[@user-wt5if6rx8m]

right?? awesome video for real

[@zravena-1309]

How come oull ups are beginner friendly? Or push ups?...

[@kokkoSk]

@@zravena-1309 they are not, i've been working out for 1,5 years and i still can't do more than 1 pull up.

[@peridotstar895]

@@zravena-1309are the WALL push-ups or negative push ups still not beginner friendly enough for you? 🤔

[@zravena-1309]

@@peridotstar895 i havent thought of wall push ups.. i can do them well But not sure about negatives İ didnt think they were included

[@rockhudson186]

For years I was doing 19 pull ups and 30 pushups once a day before breakfast, but didn't got any better. I start looking for more calistenics info. I got tired of guys showing off and barely explaining. This video is the most comprehensive by far. I'll try it maybe twice a week to see how it goes. Thx.

[@user-hf6dw3sn4s]

How’s it going?

[@couldntbemebro022]

Update?

[@G4biGotU]

Update???

[@deannavelasquez2649]

Updateeee

[@alexandra2973]

UPDATE

[@pewpuy]

Your editing really brings the overall message too the next level. I'm officially gonna start calistenics now. Thank you

[@shaikya]

How’s it going?

[@pewpuy]

@@shaikya I have been trying to master push ups and am working on my core and back. That mostly for better posture but also because those are the weakest area's at the moment

[@shaikya]

@@pewpuy awesome, keep going 🫶

[@pewpuy]

@@shaikya Thank you!! I will

[@texasiaa]

@@pewpuyheyy any updates ??

[@nndni.filmss]

Quick notes! BLOODFLOW (jumping, jogging, skipping) - 2 mins MOBILITY - Wrist flexor & extensor stretches (1-2mins) - wrist rotation - 10-15 secs each - arm rotation, shoulder dislocations, shoulder rolls - each warmup 10-15 secs THE WORKOUT - Pushups (3 sets × 8-10 reps) "retracting & protracting" OR Negative pushups (3 sets × 5-8 reps) OR incline - Pull ups (if u can, 3 sets × 5-10 reps) OR. 4 progression: Dead hang (5-10 secs) Scapula bar pulls (5-10 re reps) Chin to bar hold (3 sets - 5-10 secs) Negative pull-ups (3 sets, 5 reps) Scapula should be engaged well - Tricep dips 🪑 (3 sets × 8 reps) OR Tricep negative (3 sets, 5-8 reps)

[@Lils.M.]

Thank youuu

[@abceckswhyzee7169]

W

[@iamyolie]

🤌🏾… Thank you beloved!💋

[@cocostitch]

Thank you ❤❤

[@millieatton]

THANK YOU!! YOUR A LIFESAVER

[@erikagabriellemana2454]

Warm-up exercises are almost never talked about in beginner videos and exercising at home without proper warm-up have caused me so much pain in the past. I appreciate you sharing this! Subbed and following for more! 🤗💖✨

[@TheidkAnythingboi]

yeah fr

[@MrMessy1986]

This is the most straight forward and informative exercise tips I’ve ever seen on KZbin. I love how you break down the key elements of the exercise and emphasizing the negative movements and how beginners can gradually step up the ladder until we can achieve the full strength intensity move. Also the lighting and vibe of your shots, the fonts and sizes and how you arrange them, is amazing, can’t wait to see more contents like this.😊

[@000a-c4b]

exactly! she has a really good teaching style!

[@Lonelywarmsoul]

I love her videos,absolutely gold

[@nyetu]

bruh...

[@Lonelywarmsoul]

@@nyetu ?

[@Linda-lz7rt]

Girl i just wanna be like u one day. I did my first calisthenics workout today with you video and i wasnt even able to do the progression ones and i am so frustrated. But i will try my best to push myself and workout often and i hope soon i will be stronger and be like you.❤️

[@ZurditaDinamita]

Hi, how's going? 😀

[@Linda-lz7rt]

@@ZurditaDinamita heyy, yea so i started running a doing these workouts and i feel much stronger... still cant do push up or pull up but i feel better and more confident in these exercises... i alsi did leg workout from Meli and month ago i couldnt even do assisted pistol squat and now i can do 10 on each leg😊 Upper workout is more difficult but im getting better, thanks for asking

[@SimplyPanda]

Hii,still going well? :D

[@Linda-lz7rt]

@@SimplyPandahiii yeaaah, thanks for asking!! I can do one push up and negatives feel a lot easier😊 Still cant do pull up tho :D

[@marianka5830]

@@Linda-lz7rt what about now? haha

[@LeandroMartinezLFM]

Melissa, keep the videos coming! I'm an absolute beginner and this video really stands out! We need more content like this! You really dive into helping everyone, from advanced to really beginners, and I mean REALLY beginners. A lot of videos just say something "do this, do that", and proceed to do a 780º body/wrist/neck/ spin turn without any connection and familiarity to our own bodies, and you crushed that by bringing attention to progression, pain, negative exercises and much more. So much value packed into an 8-minute video, thanks so much for this.

[@kelene63]

😍to see a female/woman performing and knowledgeable about calisthenics and understand that's all we need for a very effective whole body workout....working with our own body weight only! I am super excited bout getting started with your videos! Keep up the excellent work, explaining details, etc. Kudos to you!

[@rajdeep007123]

Let's please stop the streotyping, a woman can really go ahead with anything with will and support !

[@aliciacarneyy]

@@rajdeep007123i think she means because you mostly see guys training callisthenics

[@taptaaal]

just say woman,dude

[@YogaSongHayeon]

I shared this with my daughter yesterday and she told me that you are the reason she started calisthenics for the first time 🤩💪💕

[@HredFuzz]

didnt do calisthenics in a few years, first dropped it, then got trauma and already almost two years trying to recover, but this video is SO sick edited, this gave me such an aesthetic pleasure, thank you, thank you! LOVE

[@lunangellus]

Wow, Mash2Allah, this is the most high quality calisthenics KZbin video I have ever seen. You explained everything so detailed with no water. Thank you so much!

[@liliaground]

THANK YOU for including a few options of where to start because for me even push ups on my knees are too hard, I can barely do 2, even though ther're usually "the easiest" kind of push-up in most workouts. It's very motivating to know that there are easier things to start from

[@ParishRoger3]

The explanations on form, the camera angles, and editing are so well done and make the message immediately understandable!

[@glitzliv]

I’m 41 out of shape and looking for motivation to get back in shape this summer. I’m a programmer and day trader so I don’t leave the house much. This is perfect for me. Thank you 🙏

[@vvhothehecks]

This is the most informed beginner calisthenics workout ever! Melissa takes time to explain all the tiny details like warming the wrist (which i ignored and now i am injured on one wrist after 2 months now where i started doing calisthenics and now i have to wait for it to recover lol), protracting and retracting scapula which I thought i know but I learnt more about the correct posture here, which most other tutorial just skimmed through. Great tutorial!

[@duongquynhanh5986]

Is it only me thinking if I know calisthenics I'm gonna raise my chance of living if there's a disaster😅

[@TheNiceOne_]

Definitely not 😂 I’m planning on surviving every disaster. Even a zombie apocalypse

[@Darktheori99]

@@TheNiceOne_or civil war

[@blackvixens1156]

I'm trying to get ready for whatever chaos is to come 🪓

[@MentalHealthPower]

Your editing, lighting and the way you teach is very good. I can see this will be a massive channel in the near future, keep going!

[@genericname9024]

Nice. Never seen anyone talk about doing just the negatives before, most of them just tell you to start on a higher surface. I like that you've offered another option without any sort of shame or embarrassment.

[@riri_talks]

Thank you so much Melissa. I'm following you since months now, and I was hoping for you to finally post on youtube. Now that you did, I feel more motivated to continue with calisthenics ! 💪🏼

[@Lovefrommeli]

thank you 🥹🤍

[@Ariovistus50]

@@Lovefrommeli Question. Why do you wear tights UNDER a sweat pants?

[@jaybeanzx2943]

Where else does she post?

[@jaybeanzx2943]

⁠@@Ariovistus50Prob for looks, makes waist look smaller

[@johannaflowers_]

I've been looking for a woman doing calistenics for a while now because it's honestly kinda intimidating that there seem to be mostly man doing this, especially in my gym. but you make it look absolutely awesome and your video is extremely motivating! i think I'll finally start it thanks to your great tutorial 🙏🏻

[@snuuie]

ahhhhh i’m so happy you started a youtube!! you’re my main fitness girl i love all the advice you give and your mindset, so excited for more youtube vids!!

[@dorian.gv_]

The editing, quality and just the whole video is just perfect! I especially love the music it has such a nice future vibe! im so grateful that i came across your channel!

[@tidesofsilk4730]

Wow, this deserves so many more views and likes. I really like the way you explain things and take us through your workout, I feel like I can watch this and really take what’s seen here into my own workout. And really good editing, the way you put it together made it feel entertaining to watch which is rare for a workout video.

[@blyndeaf8503]

I- This is one of, if not, the best and most comprehensive video I’ve seen when it comes to work out content. You’ve explained the importance of a warm up, gave examples and visuals, different ways to do the exercise as a beginner, etc. I’m definitely subscribing! I hope you continue to enjoy making your content and keep up the amazing work. I feel inspired to try working out more consistently again.

[@DucMinh322]

I didn't expect you spend a lot of time to focus on warming up. What a thorough production. Love everything you said in the video. Keep it up! Watching your video brings back the old days when I was struggling with basic exercises and forms. I wish these types of content were available 10 years ago haha.

[@qeusito]

how do you feel so far?

[@DucMinh322]

@@qeusito Physically? I'm currently in my best condition in the training journey. Thank you for asking!

[@vitoaqazadeh9395]

I honestly wanna say that this is the type of work-out I would've wanted as a beginner. Getting the basics down is always important and you've done it wonderfully. I usually check videos about the topic on here, and most of them spend an unreasonable amount of time explaining and reciting Wikipedia-style knowledge instead of just telling you what to do. I hope you get what you want in life.

[@DVision.2]

Wow, this is the BEST workout Video I've ever seen on KZbin !! There's reasoning and clear instructions behind every move and not just someone telling you to do movements. Please keep making more videos.

[@wrdj3094]

This is an awesome video for beginners, especially the warmup part. Overall the whole video was great in how it was shot, edited, the explanations and the music in the background. Excited to give my calisthenics journey a serious try!

[@leaena6029]

I'm so glad I have come across your channel. Been wanting to start this type of training, but never came across an in depth video like this one. Thank you for that.

[@rajdeep007123]

“Wow, your voice, those edits, and the moves are absolutely mesmerizing! I’m totally flabbergasted. Keep up the amazing work - you’ve got a fan in me!”

[@ma.9029]

Thank you so much! I started calisthenics bc of you, I’ve never felt stronger and I’m so happy! Could you shows us your abs/waist workout next?

[@filnn]

This is actually one of the best instructional calisthenics videos on KZbin.

[@yhh_475]

Melissa, you have no idea how we've been waiting for your KZbin to activate 😊, im so glad i can start my journey with confidence ❤ , im a huge fan and i heavily rely on your calisthenics content because i love how your so detailed with everything, I pray that you keep teaching us to grow in calisthenics, im a huge fan of this concept 🙏🙌 , you inspire me

[@Жукбанановый]

Oh man, it is the best video on calisthenics for beginners (and women eventually) I could ever find! Without further useless stuff, just brilliant. Thanks a lot!!! I got motivated again with such a detailed algorithm.

[@yhh_475]

Melissa, you have no idea how we've been waiting for your KZbin to activate 😊, im so glad i can start my journey with confidence ❤ , im a huge fan and i heavily rely on your calisthenics content because i love how your so detailed with everything, I pray that you keep teaching us to grow in calisthenics, im a huge fan of this concept 🙏🙌 , you inspire me , please keep sharing this knowledge, thank you ❤

[@Lovefrommeli]

I appreciate you so much!! 🤍🙏

[@Dxra.21]

@@LovefrommeliWhat’s your weekly workout plan like?

[@samanthakennedy4416]

You’ve inspired me. You asked what we’d like to see… I bought your beginner calisthenics program. While I read through your program I would love to see more beginner workouts like these to follow along to. Do you break your training days into upper and lower body? What does a week of workouts look like for you? I saw that you also practice fasting (as do I.) Do you train on refeeding days and take fasted days off?

[@GiannaMarie212]

This is awesome. I was losing faith in the workout vids on KZbin lately. Finding your channel gives me hope. Thanks for making these exercises accessible to all!

[@ashleymelo1924]

This is literally one of the most in depth videos on anything I’ve ever scene and even the editing is insane… thank you so much

[@Estoytúmami]

So glad that we'll get to know you a bit better through your videos keep going all support from me🦉💗

[@Lovefrommeli]

Thank you 🥹 I appreciate you 🤍

[@Estoytúmami]

​@@Lovefrommeli all love for u girl + thank u sm for the vids love ya 💗🦉

[@angie-go7xs]

This is the best beginner video ive ever seen. And the editing with the little arrows and different angles make it so much easier to see what to focus on

[@Moon7ight]

Ok i actually started my progress 2 months ago. But kinda stopped it these weeks, this comment is for me, so I come back every 2 days and keep myself reminded: Tuesday (today) ✅

[@elli1e3e]

reminder

[@angelicabolo486]

I have been interested in starting calisthenics for a while now but everything is always too advanced. This video is so complete and is going to finally set me up for that first pull up. I really thank you for the care you put into thinking about every detail. I don't think it could get any more perfect than this.

[@julissaruiz5179]

I'm a total beginner to working out, so thank you for this workout! Looks fun can't wait to try out!!

[@euntaki9597]

This... was so helpful. And no judgement towards people who can't do the basics.. I love it! Thanks for your hard work.

[@madaamkk]

how are u stay soo lean? how are u usually train your legs and glutes?

[@yeezusog5780]

Calories in < calories out

[@elizamusa4965]

Very vague answer

[@Lovefrommeli]

Mainly diet, will make a video explaining this 🤍

[@alishamisk]

Looks like she doesn't do "bulking" phase in her diet so her physique is from a natural development from her bodyweight (personally as a woman seeing a female fitness instructor built like a man is a huge NO for me). I'd love to develop my performance and muscle strength, not my muscle volume.

[@jshrekmaster]

​@@alishamiskrelax, squatting 100kg for reps won't even get you close to looking like Arnold Schwarzenegger.

[@JennaCollins-e6i]

thank you so much for this video. i just started doing your hybrid pull push and legs plan, and i have already noticed such a difference in my strength and my appearance which makes me so happy

[@Lovefrommeli]

wow ty, I love that for you!!

[@user-th3ez5sj9y]

Where did you get those plans?

[@Lovefrommeli]

@@user-th3ez5sj9y I’ve created them, in my bio 🤍

[@Ankh-b8d]

@@Lovefrommeli LOVE IT, may I ask where the pink set is from?

[@diorrybak335]

Love how this is a girl in just a swept out garage, not a studio space with special lighting or fussy camera angles. Could do without the looped music or with it at lower volume because narration is good enough and you have a lovely, soft speaking voice, it would be easier to focus on your instruction. Appreciate so much that there's no fakery or foced perky energy and no silly faces, grinning or joking. Only calm, clear advice. Looking forward to more. Thank you.

[@JessAnonymous]

People cant joke & grin now? Whew yall miserable ☠️🤣🤣

[@RiyaPokharkar]

I genuinely feel motivated and good watching the video because of your appreciation for aesthetics. It somehow plays a very important part for me while choosing workout videos.

[@pinkshrimp1540]

As someone who has been putting off working out because I'm so overwhelmed that I can't lose weight and I don't know where to start, this has helped me so much. I started today and I really feel like I can do this

[@1sthename70]

0:47 or just dance to your favorite music!

[@sameercollection1308]

Lol 😂it's hilarious

[@heyneighborr]

I love how you have the variations that lower/increase the difficultly and for complete beginners!!!! SO helpful!

[@avery9879]

Working to get my first pull up! I’ll update yall when I get it. Btw I’m doing this workout once a week along with my other weekly workouts. (Monday and Tuesday I have dance, Wednesday this + legs, Thursday cardio, Friday core, Saturday rest, Sunday dance)

[@SaeSaeyoungyoung]

My parents require me to stay after class at their job. Since I can't go back home to train there, I saw some monkey bars here and thought "mmm... I've never been able to do a push-up..." And automatically thought that this was a good idea. This is actually such a great video, beginner friendly and perfectly explains the progression. Thank you so much!

[@synaptic.hacker]

I've been looking for a video, not like this, 'cause this is way much more polished and detailed than I was expecting, and suddenly KZbin recommended me this video! Awesome explanation for starters like me! You've won a new subscriber!

[@robertomaldonado7397]

This is the best guide for beginners that I have seen on KZbin, will be using this for reference and sharing with other beginners, thanks

[@sweets2002]

For a beginner like me this is so helpful thank you so much

[@8cyber.muse8]

I respect this well-made video, straight forward information, backed up explanations, examples, everything is on point. You are outstanding and I can't wait for more content.

[@emmaleeah6618]

That was literally the most perfect style video for me💕

[@BIGJ4898]

Tbh, since I didn't know this channel, I mostly clicked because of the thumbnail. However, the information density, presentation, editing and cinematics are all on point. Bravo!

[@nopyep7038]

This was such a good video for someone who can’t do the usual moves. Thank you so much!!

[@phda7498]

An actual beginner friendly video. Tysm. Never stop making these 🥹🥲

[@4G_Fitness_]

This is the most informational video I’ve ever watched. Your way of explaining & editing is next level.

[@davidschhh]

STOP. i searched calisthenics for the first time and youre the first one i clicked you were a girly pop. and i am met with impeccable video editing and phonk music????? i’m already in love with this community lol

[@2minutenwaren]

I loved that you have zero efforts to SHOW-YOUrself. Instead your words are full of information and emotional support, like, do not push yourself/take time/rest. I loved the colours in this video, only three, not confusing, ping grey and black. perfectly enough for the scope of what you want to say. Perfect.

[@eslem9224]

I was waiting this from you for a very long time thank you so much! Was looking forward to start with calisthenics but always felt like I didn't have a starting point and this looks perfect can't wait for more videos ❤

[@DevharshNaryani]

I do every exercise for 3reps-45seconds per exercise And thanks to you for the exercises...I'm noticing changes in me Thank you from India ❤

[@notyouraura]

This is amazing, I'm feeling super motivated. Love this

[@brittanystorey9460]

Thank you SO MUCH. I have had such a gap in my workouts since I broke my wrist and have had two surgeries on it. I didn’t workout for two years and my strength was gone and I was not sure how to get it back as most “beginner” exercises were too hard, these have been amazing.

[@Lunarbis]

Thank you soooo much 😭🖤 that video was my small dream. Can’t wait for more videos

[@just_a_bipasser]

Omg, this is literally the best calisthenics video I've seen! She is so good at explaining and editing, I'm amazed and so grateful

[@MiaYogaGodess]

I want to learn this 🥰

[@AvaJansen-f5v]

I thought this was another one of those "beginner" workouts that still actually require one to be advanced in the basics, but this is so beginner friendly and individually adaptable and also so well explained and edited!! thanks a lot for this

[@samruddhiupadhye7993]

Fuck first time I did my wrist traing ...I have always had weak wrists but this workout made my wrist feel different than before ...it's magical

[@nyme2349]

This has nothing to do with the confent itself but as a designer I really LOVE the editing and filmmaking of the whole video including thumbnail. That's a good job

[@Cynyag.]

So glad your doing videos that go more in depth, definitely going to do this workout 👍🏼

[@randomdancerdibz6043]

I’ve been wanting to get into calisthenics for a while now and this is one of the best videos I’ve found! You explain everything very clearly and I love that you show progressions for every movement so I can start at the level I need. Thank you!

[@brynn153]

appreciate the additional explanations as a beginner

[@gotharlo]

I watched the preview with your text popups for 4 mins and then finally opend, youre editing is so good it got me, wanting to start calisthenics thi

[@SohailKhan-mx5kz]

I like your methods of learning very much. Please make more tutorial videos and I support you wholeheartedly❤️❤️🙏💯

[@Lovefrommeli]

I appreciate you 🥹❤️

[@SohailKhan-mx5kz]

@@Lovefrommeli most welcome dear ❤️❤️🙏

[@MsElizabeth090]

okay but where did you get the pink fit ? 😍

[@dylanalves1]

This video is way more informative than most fitness content you see out there. Well done

[@alexane0710]

Where are the clothes from??

[@nokne]

A fucking clothing shop you loser

[@Lonelywarmsoul]

They look stunning

[@ridhimaa_19]

​@@Lonelywarmsoultrue

[@garyy.7]

Mostly H&m and marks & spensor

[@haroldquesnel8275]

I am very happy and grateful to have found your channel! Right after the first covid lockdown, I furiously put together a home gym (high bar, wood rings, dip bars, L-sit bars, Kettlebells, etc), but only recently started to use it! Here in Montreal, there are TONS of outdoor gyms across the city. I would be interested in checking out your Ring-based workout products. Thank You so much! You're an awesome sister!

[@yonder07]

Are there any alternatives for pull ups? I don't have a pull up bar available. Also thank you for the video!❤

[@JessAnonymous]

Anyone else just watching the video in awe of the editing, thorough explanations, & her fantastic physique

[@trytoo5167]

2:43 proper form.

[@pritammondal2601]

:) :)

[@krish-ut9de]

this is literally the same thing i told my gf to do for so long, today she sends me this video and now wants to do it XD, thank you for convincing her

[@sarav.3686]

pls make a video for ppl that doesn't have these tools yet

[@janabalcercikova9469]

I have been doing pilates and iyengar yoga for 6 months now and as my body is slowly building up I am SO glad I came across your calisthenics videos, I feel like my body will love this .. can’t wait to get the rings 🤩

[@rownyd]

love your videos thank you ❤

[@Buttercup-vk1eq]

This is sick. Cut through the overwhelm [at the amount of information on internet] & Immediatley dediced THIS was where I'd start

[@Hannahyogasession]

How long did you need to achive this FORM ??

[@ErikLysak]

Amazing video and great information! the visuals really helped provide more then just what your voice over was explaining which was enjoyable to see. I would recommend you take a look at your audio mixing once more though since the parts where your voice overs start is not smoothly faded in and the music is jumping in volume which was the only thing that took me out of being fully immersed. Great stuff non the less!

[@ankh_k]

Calisthenics is definately for cultured people.

[@Lonelywarmsoul]

Wdm

[@AMCW90]

What does that mean?

[@roni9275]

I strongly agree 🥂

[@realdestroyer9516]

Agreed

[@eliananatekin7544]

you should make more videos!!!! Your the first person I found that I enjoy watching when it comes to calisthenics, I actually am motivated watching you :)))

[@ssSophiee]

I Really needed this Video as it's not only simple, straight to the point, and well explained... But I'm planning to start working out for the First time In My Life as I now have friends that also loves Working Out as Their Regiment and all of them highly recommended that I do Calisthenics. Also Today is My 20th Birthday and coming across this video couldn't have been more perfect timing. Thanks! 🤎

[@nezuko1775]

i swear this ain't even clear cause of the unnecessary editing

[@1CORXPSE]

Really? It was extremely clear to me

[@tessayodersmith847]

Which part needs cleared up?

[@abceckswhyzee7169]

Which parts need clearing up?

[@Sasq2890]

This is great, I've recently been thinking about getting into callisthenics instead of returning to the gym. Stumbled across your channel as I've been looking into beginner workouts more. Your videos are well put together and make it seem easier and more approachable to begin easing into callisthenics. Keep up the good work!