Calisthenics for Complete Beginners (Tips, Exercise Form, Programming)

[@Greyfest]

I've been doing calisthenics for around 2 years and this video is pure gold for a beginner starting calisthenics.

[@grqfes]

@@Lawlietl5795 watch the damn video

[@tuahdanish1]

@@Lawlietl5795 watch the damn video

[@stackingflow]

Did you see some results? I think he is on TRT

[@Greyfest]

​@@stackingflow Bro, I see great results in my physique especially during my first year due to newbie gains and my body has improved a lot. Secondly, I think that you can gain much more strength and muscle if you are in a calorie surplus. Thirdly, I think he is natural and it's achieveable if you put the work in.

[@mixedpeanut]

​@@Lawlietl5795 This video already gives what you need, don't look for shortcuts and do what is already Infront of you that gives the same benefits. [said with respect]

[@ansharihasanbasri]

warmup 01:02 shoulder rotations 01:05 elbow rotations 01:09 wrist rotations 01:15 hips side stretch 01:20 cossack squats 01:23 banded shoulder passes 01:30 internal rotations 01:33 external rotations 01:36 external-internal mobilization 01:43 light bicep curls 01:45 light tricep pushdowns 01:53 wrist clocks 01:58 wrist circles 02:11 wrist pushups 02:32 reverse wrist pushups pushing horizontal 02:40 push ups (03:04 scapular retraction = chest focused; 03:16 scapular protraction = other small muscles more involved; 03:54 no flared elbows, arms 45 deg from body) 03:24 scapular push ups (target serratus) 04:05 knuckle push ups 04:07 parallette push ups 04:09 pronated push ups 04:11 wide push ups (chest) 04:14 typewriter push ups 04:21 archer push ups 04:27 diamond push ups (more triceps) 04:31 elevated/decline push ups (upper chest) 04:37 explosive push ups 04:45 isometric (paused) push ups downward 04:52 assisted dips 05:05 negative dips 05:16 dips (05:24 lat activation/shoulders pushed away from ears upward 05:47 pike push ups pulling 06:25 low bar rows assisted 06:38 low bar rows 06:44 elevated rows 07:09 dead hang 07:22 dead to active hang rotations 07:29 active hang 07:58 band assisted pull ups 08:06 pull up isometric + slow negative 08:23 pull ups 08:30 chun ups/supinated pull ups 08:46 wide pull ups 08:57 close grip pull ups 09:06 archer pull ups 09:11 scapular pull ups 09:18 assisted reverse elbow plank 09:26 reverse elbow plank core 09:43 hollow body holds 09:54 superman holds (lower back) 10:03 hanging knee raises (10:41 on dip bar) 10:15 tucked L-sit hold 10:19 one leg raises 10:26 L-sit raises (10:44 on dip bar) 10:35 hanging L-sit (10:50 on dip bar) 10:53 abdominal compressions legs 11:25 squats 11:34 kneeling quad press (11:45 upright) 11:54 sissy squat 12:01 shrimp squat 12:09 pistol squat

[@Le-hh3wf]

Thanks.

[@Siddu-17v]

thanks

[@vaibhavdwivedimusic2389]

Thanks bro

[@friedanal509]

Gahd damn 🎉

[@aeylo234]

We need more people like you

[@23skido]

Been doing stuff like this my whole life.. 56 now and can still do 18 pull ups! This video really inspires me to get more committed to really improve ! Thank you !!

[@Grumps_Pluto]

Wow you are a beast. Am a lazy fuk. But will push myself before it's too late..

[@osuplaeyurreallygood]

@francoish8572 not being jealous doesn't cost anything

[@stormysurge9083]

​@francoish8572 you can get there too if you channel that hate towards the bar

[@peymanrezaei8980]

@@stormysurge9083 LMAO

[@AmariForSelfImprovement]

@@stormysurge9083 Factual! 😆

[@lordeeva]

I was a really weak girl. But since I heard of calisthenics, I wanted to do it. Because my body is weak, I weren't able to start, so I started to workout and eat healthy. After doing that, I feel a lot stronger, and I think I can start calisthenics this year 2025. I'm 18 now, I hope some time next year, my future self would see this comment and tell me we have a good progress. let's do it!

[@Yassinechak]

From a guy who started calisthenics when I was 18, it has truly been a life-changing experience. Now, at the age of 25, I have achieved a beautifully strong body. Calisthenics has not only transformed my physique but also provided me with the confidence to face difficult times head-on. It has become my escape from life's problems, granting me solace and strength. Additionally, I highly recommend taking a refreshing cold shower 🚿 after exercising. It skyrockets your energy levels and enhances your productivity while studying or working. Embrace this invigorating routine and witness the remarkable difference it makes. I sincerely hope that this message serves as a motivational push for you all to embark on your own life-changing calisthenics journey. Remember to stay strong and never give up on your dreams!

[@jk-gb4et]

Thank you

[@Anon-nv7bp]

cold showers have no health benefits. they tank your testosterone and spike your cortisol.

[@ValSphereon]

Same here thank you for this advice

[@obito9264]

thank you very much,your words really helped

[@oogs]

chatgpt 😂

[@extradipboneless]

Without a doubt, this is the most informative, on point, unbloated video about calisthenics for beginners I've seen on this platform. Excellent job!

[@wattboat]

I have been looking everywhere for a video that truly explains calisthenics to the level this man did

[@dasunra1640]

How long would a beginner session last for ?

[@sloth4025]

@@dasunra1640 ive always just worked until i finished my pre planned sets (until i added warmups, i never worked out more than 30 mins) if i feel/wanna do more i just do work on my core

[@dasunra1640]

@@sloth4025 do you work all the body parts on same day or splits ?

[@sloth4025]

@@dasunra1640 splits

[@ashishgupta8941]

I must say it’s the best calisthenics beginner video on KZbin , it has got everything from routine to body mechanics with bullet point in the end.

[@mibli2935]

Your manner of speech, tone and respect to the viewers is highly appreciated. Thank you!

[@symonparent]

I clearly understand why you're blowing up like this. You are the results of your research, dedication and consistency. Keep it up, you're smart and you will go far. I love the format of your work.

[@solomon1453]

asians diff

[@blackfire_x2964]

Got a soothing voice too

[@solomon1453]

@@blackfire_x2964 Ayo?

[@rune.theocracy]

@@solomon1453 he ain't wrong man

[@solomon1453]

@@rune.theocracy xddd

[@bodyweightcalisthenicshome]

Great content. Just started my calisthenics journey at 55 years. Thank you

[@pippo1785]

✊🏼✊🏼👊🏼 Great brother it helps others as myself know we should always keep training and learning 🙏🏼 Never stop

[@cheesemen8797]

You’ve really inspired me to start taking callisthenics seriously after spamming push-ups for a year, and recently started trying to gain pull up and dips strength. I really respect you man 👑

[@patrickrangel7019]

Great video! I usually don't comment on videos, but as an ex-gymnast, a lot of what you showed is what my coach would make us do before doing anything. We set aside 30 minutes for warm-ups and stretching to prevent injuries. Although I've had a hard time getting back into the gym, this has definitely given me the motivation to go to the gym and relearn everything. Thank you.

[@diowgo]

i hope you're doing well in your new gym! good luck bro

[@TheHumanBodyTalk]

💯💯💯

[@CookieCandylandd]

I'd like to hear how it is going now. Did you get back in the gym?

[@retrogaming9982]

Just saw this video on my recommendations.. I have also watched your progression video. I have always wanted to start working out, try calisthenics but always slacked off. However seeing your video motivated me even more. I will be starting from today! Hopefully one day I can be as strong as you bro! Also this is actually the best begineer guide I have seen so far on youtube! Not only did you recommend exercises but also showed correct form and gave tips. Thank you so much for this video

[@JoeMama-io5fz]

completely second this, I've been "working out" since around half a month now but finding this video is super helpful with really getting proper form and an actual plan down. Man's earned a follow

[@Kayjeah]

Holding you accountable now, let's hear an update after two weeks hopefully💪🏾 and good luck!

[@tyreuchiha4672]

Let's get to it

[@rileyv2580]

Cali gang. I love that more ppl are getting into calisthenics instead of just going to the gym. you get a much natural and fuller muscle aesthetic, as apposed to a larger more concentrated one. Not to mention the added benefits of mobility you gain from training this way. One love 🖤

[@wheet5782]

Nice pfp

[@aarojohn]

02:03 Push-ups are foundational in calisthenics 04:27 Train your upper body with push-ups, dips, pike push-ups, and rows 07:05 Mastering pull-ups takes time and practice 09:22 Train and condition your core using body weight exercises 11:53 Increase difficulty of weight exercises by lengthening the lever or doing one-legged variations 14:00 Simplicity is key to body weight training 15:57 Proper workout frequency, volume, and intensity are crucial for muscle growth and injury prevention.

[@mrtheluckybucket]

Legitimately watched this video like 4 times already, keep up the great work. This is a solid, helpful and greatly informative video that I find myself returning to when I have to remind myself about some of these exercises. Looking forward to more content, I'm excited to see where this channel will go. Hope to have a physique like yours one day.

[@kashyapmanpradhan6188]

What wwrrrwr5qqtt6r6ww5w

[@PurpleSpiritFoxFire]

I already watched the video 3 times. I have a feeling I'm going to be coming back to this again and again. Also the comments.

[@mr.shin.5138]

I say this with no sugar coating whatsoever but this is one of the best videos available on YT, top tier advice. Reasons: 1. Comprehensive yet focused on target audience of being a beginner, however also a benefit to experienced individuals. 2. No loud music, no extended intro, straight to the point, simple - effective. 3. Video matches audio - this for me is rare to see, your voiceover matches the movements done on screen, even when you were showing the specific variations of movements as-well as body language, it’s actually incredible how well tuned and in sync it is. 4. No shaming, no judgement, a video for anyone, any experience, any level, an alien could follow this without issue. 5. Wholesome ending and great advice throughout, not to mention context added for benefit’s to other areas not related to callisthenics I’m sure there are more reasons but this content you have put together is an absolute masterpiece and I really appreciate your smart work in posting this.

[@mr.shin.5138]

@Lake's Vibes Ty, I write allot as part of my profession, so force of habit lol

[@natasha_b777]

As a female, I want to try calisthenics to build strength- is this beginner video suitable for both genders?

[@mr.shin.5138]

​@natasha_b777 I'd say it is, main thing to keep in mind is that everyone starting out will be at different ability levels regardless of gender. Get started in some form and build upon it to make progress over time, good luck!

[@janel4582]

@@natasha_b777 I would say so. Even beginner calisthenics is difficult but if you are consistent and take care to keep good form then you will make progress. May invest in a personal trainer to check your form and go from there? Go for it, your older self will thank you. Good luck!

[@danteo8468]

0:11 the only time i felt pain by watching a video

[@DracoArtn]

Recommended Skill Path Warm Up: *Shoulder Rotation - As much as you need - 1:03 *Elbow Rotations - 10-20x - 1:05 *Wrist Rotations - 10-20x - 1:09 *Hips Side Stretch - 1:16 *Cossack squats - 1:20 Banded Shoulder Passes - 1:23 Internal Rotations - 1:31 External Rotations - 1:34 External-internal mobilization - 1:36 Light bicep curls - 1:44 Light tricep pushdowns - 1:46 *Wrist Clocks - 1:55 *Wrist Circles - 1:58 *wrist pushups - 2:13 *reverse wrist pushups - 2:32 Push: Incline/Knee Pushups - 4:15 or 4:32 Pushups - 2:43 & form - 2:59 Dips - 4:55 Pike Pushups - 5:46 Pull: Assisted Rows - 6:27 Rows/Australian Pullup - 6:51 Pullups - 7:08 Core: Hollow Body/Superman - 9:42 & 9:56 Knee Raises - 10:03 L-sit - 10:14 Legs: Air Squat - 11:25 Knee Press/Sissy Squats - 11:34 & 11:54 Pistol/Shrimp Squats - 12:09 & 12:01 5 - 15 reps Work out every other day and if sore, let your body rest and only eat healthy and the right amount (Please don’t over eat….)

[@MrWatso-hn9ck]

Would all this be done in one day or split into several days?

[@shaffanhaqi6345]

Hey, i've never really worked out before and I'm thinking of starting since I've been really out of shape. I've seen many videos and a lot of them using equipment, do you recomend getting a dip bar and maybe a resistance belt (I would't get a pull up bar since i'm pretty sure dead hang is all I can do) ?

[@nakedoldmanatthegym2819]

@@shaffanhaqi6345pull up bar, dip bars and resistance bands are pretty much all you need especially to start. Even if you can’t do a pull up dead hangs are still a great way to stretch and strengthen your back. You can also do pull up negatives to strengthen it even more and be able to do pull ups sooner

[@nakedoldmanatthegym2819]

@@MrWatso-hn9ck3 day split also (ppl split) so you have a push day, a pull day, and a leg day you can do core exercises on and or all of those days. If you’re just beginning it’s always recommended to work out 3-4 times a week. Make sure to stretch and don’t try to over push yourself since that can lead to injuries. As you progress you can amp up the intensity and/or work out more days a week

[@FBI-uc9yo]

if I do it on a push pull leg schedule and 3 x 12 sets + partials, is it okay?

[@Wittehh]

I'm a stay at home dad and my only real time to work out is when my kid is sleeping. I can't exactly just leave the house to go to the gym and so I've been wanting a pullup bar, basic weight set, and bands. Luckily today was my birthday and my wife told me she's ordering a pullup bar. Been needing a video like this that really broke down the absolute foundations and how to progress the foundations to slowly build up. Thank you and will definitely be referring back to this video frequently. Also the tip about recording yourself makes a lot of sense even though I think it will definitely be embarrassing at first but then the thought of, "Well who's gonna be watching this video? Myself? So what's to be embarrassed about? Progression should be celebrated and seeing where you start from and being embarrassed of past self is growth!"

[@hoetaru1711]

Good on you man, hope you stay consistent with your progress!

[@YRO.]

Your kid is lucky to have a father who cares about fitness.

[@TheWuulf]

I'm so glad this video was recommended to me. Clear, concise, well edited, and informative. Please make more content like this!

[@intice257]

I am 18yo, 190cm and 60kg (6ft 3"-132lbs). I was rock climbing for 6 years but last 3-4 years almost neglected myself and now I must recover! Starting not from scratch but 25 pushups and 12 perfect form pullups, gonna report my weight and strength progress here

[@zqaoz]

damn bro 60kg

[@BharadwajK-nm6zg]

iam 17 yo, 6 feet and 68 kgs i can do 30 to 49 pushups and 10 to 15 pull ups but i look a bit skinny

[@Denji-xc3cy]

Where you're from bro?

[@BharadwajK-nm6zg]

India

[@Denji-xc3cy]

@@BharadwajK-nm6zg you're pretty tall for an Indian

[@aaronbedell3753]

I just have to say your camera work, scripting, editing. . .is super useful and on point. Your movements and examples (both good and bad) clearly shown and edited in time with your narration makes this content top shelf. Thank you for you efforts, you do great work.

[@Scopiiii]

I tried finding a good video for Calisthenics beginners over the last week and this is hands down the best video I have seen past 7 days. The information is presented very detailed but densely enough to not get confused about it and not too complicated to be scared off just the perfect mix

[@Scopiiii]

Something I struggle with is knowing set break time and set count. I trained 10 push ups with 30 second breaks and 7 total sets yesterday and even tho I really couldnt continue after set 7 my muscle didnt really feel tired the next day. Im not sure if my muscles always have to feel tired the next day or if thats an indicator that its not hard enough. Maybe you have a tipp for that

[@prod.inParadise]

@@Scopiiii Muscle Soreness is not an indicator of muscle growth or a "proper" workout, but I do think that if you can easily do the sets that you've completed, you can increase the reps or begin harder pushup variations.

[@permanent8387]

@@Scopiiii hybrid calesthenics has really detailed but very easy to understand tutorial for pushups, pullups, squats and core training and each scale from easy to hard with many many variations to make it harder and has a very easy to use free workout program :D i do recommend

[@kerucreuvitar9495]

Great video, I'm a newbie to callisthenics and for the last month I had been winging my exercises but now thnx to ur video, I have better understanding of progression, rest and stretching. Thnx!

[@rahulisgreat4911]

Started calisthenics like 2yrs ago, never seen such an epic video for beginners Keep it up bro

[@Artemis-g3t]

By far the most informative calisthenics KZbinr out there. Big respect dude. You’re a massive help! Thank you.

[@AlizeMerchant]

Those ab compressions are no joke, solid activation, L-sits felt so much better after - good video bro

[@ACFiftyFive]

this video couldn't be anymore perfect. It's like revisiting my calisthenics journey and the exercises listed in this vid are literally the best fundamentals you could start with. Def warmup and stretch and if I were to add one more thing I would say do cardio (go on runs 3-4 times a week) if you're a bigger guy like when I started. Calisthenics is so fun once you master the fundamentals have fun yall!!

[@guitarboy0211]

This has got to be the best started calisthenics guide

[@roguenpc5574]

Starting my journey this 2023 to losing weight and reinventing myself. Really appreciate these vids and it was very super easy to follow. I'm 25 and weigh at least 320, my goal is to at least lose 50lbs in a year. Im gonna leave this comment and come back in a year or update it every now and then. EDIT [09/12/23]: currently broke my foot and just got out of surgery but before this incident. I last weighed myself at 330 a few months after this comment was posted. I am now at 302 slowly melting away the fat. I plan to hit 285 by the end of the year. I had a few slip ups but it really does get better after the first few months. The cravings I once had no longer bother me. I've got a stronger mentality. Life is good so I hope yall having a good one 👍 [12/05/23] UPDATE Currently down to 290, haven't progressed as much as I wanted due to surgery. It's a year long recovery for the kind of injury I sustained but I've been doing upper body exercises along with physical therapy exercises to stay in a somewhat decent shape. I've also gotten pretty good at maintaining a good diet and routine. Hope you guys enjoy this upcoming end of the year and Christmas 🎄😁

[@citizenkhan4696]

F#ck it, im with you. Lets do this. Reply to my comment one year from now. EDIT: [5-12-2023] Went from 124 to 102kgs Overal improvement in health and physique. At the start of my training i could only do 3 average pushups at best, no pullups barely 20 squats. Now i do 30 clean slow pushups. 4 clean pullups, slow squats till i get bored, 10 dips and some other weight lifting. I stopped consuming synthethic sugars and sweets. I sleep better than ever. If a 32 year old cvnt like me can do this, then so can you. I will contianue untill i can do some crazy calisthenics sh!t i always wanted to do. Never give up boys. As far as we know this is the one life we got. Make good use of it. P.S: Also got a Girlfriend for the first time in 7 years. Confidence is Key.

[@guranshvirgill4995]

Always remember to do wrist warmups, your just one wrist injury away from ruining your growth.

[@joey_yangyin]

Do not ever lose your vission! 🌺💪🏻☯️

[@bonbon-fj7yh]

I guess I'll leave a comment here for my future self as well. im 290 right now and have a bmi of "obese" i need to put in the work

[@maxmax-yq4uz]

Im in too, i'll start calisthenics and i'll update in a year from now.

[@itszaque]

Gotta say THIS is the video I’ve been looking for. I’ve been a regular at the gym for about 2 years but have a goal to get more into calisthenics as I work on rock climbing and weight loss, and all the beginner stuff I’ve seen covers the most bare bone basics for people who aren’t familiar with how to build workouts already (typically a “full body routine” that isn’t really full enough for a 5 day routine). I really like the more detailed and in depth coverage of warm-ups, workouts and a guide to routines, it’s good for beginners who are new to calisthenics but familiar with working out.

[@Coco56539]

Idk if someone already said this but your voice sounds so nice! You could record audiobooks! Also you’re so well spoken, it was really nice to listen to your explanations

[@thabstar2040]

OK?? I came looking for this comment! wooooowww! that voice!!!!

[@Matias-rn9ff]

It sounds like he's forcing it to be deeper than it actually is.

[@HiroRavenVideos]

@@Matias-rn9ff his other video has his real voice.

[@minshum]

I had to turn the bass down. lol.

[@Eternally_Moon]

​@@Matias-rn9ff LOOL how hasn't anyone realised this yet? It's quite obvious too, coming from a girl.

[@TâmFitness]

It's truly amazing to have people like you who constantly bring value and motivation to those around them. The world would be a better place with more individuals like you contributing and spreading positivity. Thank you for your incredible dedication!

[@SABAK11II]

this has everything any beginner needs with complete details that many other ppl cant explain this man deserves more subs

[@nagisax6]

You're so underrated I hope more people follow you, you have a good atmosphere, keep doing what you're doing pal

[@yelhsacabrerayelhsacabrera-x7v]

Great to see a video that focuses on proper technique. I learned a lot about how to engage my core during these movements.

[@juli_von.perponcher4672]

Brooo This is by far the best introduction video for Calisthenics beginners and everything is explained perfect. Big agree on the last point (never neglet the basics...)

[@JulianJamesProd.]

I have been doing calisthenics for 2 years now and i can say this is a perfect tutorial to get started. I wish i saw this when i first started. Well done man!

[@Karim.benzianeoff]

what about diet ?

[@JulianJamesProd.]

​@@Karim.benzianeoff Try to eat more than usual, and look for good proteins in your food. I aim to get 80-100g of protein a day. Don't forget to get your vitamins and carbs in tho. (fruits, vegetables, rice, potatoes).

[@trustyrusty6969]

Hi bro, I just have a doubt, I am ok with all the things mentioned in the video except for pike pushups, you see I am not very flexible, I can't touch my toes, so any tips on how to improve that and be able to do pike pushups?

[@JulianJamesProd.]

@@trustyrusty6969 its hamstring flexibility, try to look up some videos on how you can improve that

[@trustyrusty6969]

@@JulianJamesProd. hamstrings?

[@WilliamAzaenti]

This is the best video introducing calisthenics I have ever seen. Thanks blud

[@dawsoncollins9368]

I haven’t seen anyone cover all these movements so precise. I’ve been doing a lot of these progressions that I’ve gathered from lots of other videos but you cover it all. Great video and good job. I can’t wait to get more in depth video on correct form. I’m current practicing the wall assisted hand stand and the ball variation for the front lever!

[@lavasingh6960]

fake comment

[@inujoshua1359]

This is awesome! The most comprehensive calisthenics guide I've ever seen! And the small tips you give along the way are things that are always overlooked! Your progression vid was really cool. I'm glad you followed up with a guide, I'm sure alot of people you've inspired were looking for something like this. Well done!

[@commonsensedevs]

You have changed my life in ways you can't imagine, I will forever be thankful to you.

[@woriwer]

Wow! This was one of the best calisthenics videos I have ever seen 😮 Very good information and please keep it up with KZbin!!

[@jasonjames7937]

Si

[@jschu3815]

👍 👏

[@udontevenwannaknowbruv]

It’s always the smaller channels that have the most chill informative genuine work out video explanations (don’t know how to put my thoughts into words leave me alone). He’s great

[@stackingflow]

I think he is on TRT

[@guitarnerd106]

I’ve heard of calisthenics a few times before but this just popped up on my recommended and this is just insane! It’s so cool how people can even do this!!

[@Kekybra]

This video is very informative and just tells you all there is to it. I appreciate content like this. I feel like most youtubers make their videos too long with unnecessary information for ad revenue, which just makes the video lose its value

[@corbingroot841]

I literally just started to be super interested in starting calisthenics and you drop this. Thanks so much, this answered so many of my questions.

[@alffa_kaaleppi]

Same even though i started 4 weeks ago

[@robertlunt832]

@@alffa_kaaleppi Hows ur progress I started 3 weeks ago

[@alffa_kaaleppi]

@@robertlunt832 well i have increased pull ups by six reps adn chin ups too and increased dips from 0 to 5

[@eakmadashma]

wow your form is an absolute thing of beauty, some real Bruce Lee stuff right there. Also this guide is meticulously incredible, I've seen quite a few beginner guides but this really covers everything so clearly and shows what not to do just as well as what to do, some of the variations here I have never seen before as well, it's honestly just amazing how well put together this is.

[@joaoguilherme7600]

Very explanatory video. I had been doing exercises for a while, but I didn't know I was doing them with the wrong posture. Thanks for the tips

[@salnightingale]

10/10 knowledge bomb right here. Liked, subscribed, and anything else I can do to show my appreciation. You're a real one.

[@wazzouz]

Thanks for showing the proper shoulder movements for pullups. One of the best calisthenics videos I've seen. Much appreciated.

[@JosephPost-b6f]

I have watched many tutorials on how to begin calisthenics, but this is by far the best one

[@EzenamiStudio]

I've watched a million intro to calisthenics videos already and this is by far the absolute best one I've ever seen! Thank you so much!

[@baderaqw]

Hey man this was an awesome video with equally awesome editing. Your video really motivated me to start up exercising again. I never managed to properly get into it but I hope I can do that now in university. I just wanted to say you're doing great man, both physically and with the video editing and, more importantly, I hope that you're doing great mentally as well. I just wanted to be another guy in the comments sending positivity your way as I'm sure you read these. One day you'll be big and famous and won't be able to read as many comments so I hope this is a nice one that reassures you about yourself and any issues in life. We're gonna make it brother :)

[@nospamman4443]

My guy blessed me with knowledge and that DJ Vamp mix.

[@brightyagami4896]

Bro studies thermodynamics

[@artLopez24]

I mean that’s how you lose or gain weight

[@YukiiGoreOfficial]

Bro 💀

[@ressan7455]

@@artLopez24 😂

[@TABICIOUS]

Eggonometry😊

[@cbazxy2697]

@@TABICIOUS jealous?

[@CMA1967]

One of the best technical instructional’s I’ve seen on KZbin. Top-tier narration. What’s more, how damn on-point and inspirational is this that he has me, a hemiplegic, visualizing single-side application. Which is impossible. Kudos to this KZbinr. If you’re seeing this, and you have FOUR functioning hands and feet..go for it! blessings

[@brraiko]

i'm seeing great potential for this channel, your videos are very informative and clear. waiting for the intermediate/advanced.

[@vantuanma5967]

Thank you for a great video with full of great techniques & advices.

[@chetakrocks6375]

love you brother. I was so excited to start calesthenics but I didnt know proper steps to start as a beginner . NOW my aim is to make good progress in calesthenics. keep it up....👍👍👍👍👍

[@adamgrant6433]

Hey, I just wanted to say this video has basically been my bible as I've started calisthenics. I'm only on my fourth week now, but I've been training three days a week and I've really been enjoying it. I'm not planning to move to more advanced skills quite yet as I haven't hit all of your recommended minimum reps, but I will say that I would definitely watch and appreciate any more guides you put out, especially as I progress. Keep doing what you're doing, and thanks so much for this video!

[@psycogirl3623]

Have u started feeling stronger? I want gain strengh for this reason am searching for suitble sport

[@adamgrant6433]

@@psycogirl3623 I am trying to keep the mindset that progress takes consistency over a long time, but I will say I think I have improved slightly. I still think it's too early to see much of a result, but I just did 4 pull-ups in my last workout where at the beginning I could only do 2.

[@rogerguillemette9098]

@@adamgrant6433 thats a 100% increase i just 4 weeks! Great work

[@rudrabharadwaj5947]

Hey Adam, it's been a month. How's your progress going so far?

[@Waddlejpg]

Yo give us a update

[@Gendo.]

welp, this is the perfect video for beginners indeed. So many "beginner" videos don't go into specifics or details, they just talk big pictures stuff and say things like "you should be doing stuff like this" without giving direct information and generally referring to a general group of exercises. Thank you for the specific routes and options for growth you demonstrated.

[@ajvikas6594]

You know there are a lot of good videos out there for all subjects including training, but I just had to comment only 10 minutes in that I am truly impressed with how informative your video is. So nice how succinct, free of fluff and concise everything is. Truly the the small tips about shoulder/back form and ease/path of progression are awesome. Kudos to you. Subscribed

[@frivaladote9133]

This is the most high quality and in depth calisthenics video on youtube, Im starting calisthenics and this is really going to help me. Keep it up

[@solomon1453]

you wanna do those skills right? lets do it together man

[@frivaladote9133]

@@solomon1453 Yo i never saw this comment and just noticed now. I have been working out with a push pull legs split for 3 months now and switched to more of a hypertrophy focused goal. Hbu?

[@solomon1453]

@@frivaladote9133 I have been training for about 8-9 months now. Also PPL. Unlocked straddle pl, bl. Still gaining strength in pull. My max rep on pistol squats would probably be 16

[@frivaladote9133]

@@solomon1453 Damm how old r u?

[@solomon1453]

@@frivaladote9133 I am 17 but I am also short (5'2: 52 kg).

[@justslavo]

Your voice is super calming bro

[@itshardtoswallowtheteawhen3314]

Absolutely new to the world of exercise and I find calisthenics so interesting plus it's fitting if you can only do workouts at home. Tho the problem is that I don't know where to start but this video really helped... And being a slacker don't do me any good so watching this gives me a motivation just to start.

[@onefortyfour3]

whenever you think "i am gonna exercise tomorrow", do it today. ive experienced this and i usually dont end up doing it tomorrow and it will lead to long chain of days with no exercise.

[@hewkiiCZ]

Been doing body weight workouts since the start of the corona pandemic. This video is pure gold that i wish i had back then when i started. Great job!

[@mercyh193]

I appreciate how detailed you are and all your variations! I can't even do one unassisted pull-up. But I can't wait to get started!

[@thomas7173]

I wanted to start calisthenics way early but other videos made it too complicated for my dumbass but u brother u gave me a realistic minimalist and simple program from where to and how to start and I'm excited for ur future videos. We all gonna make it.

[@ayushshah587]

This is honestly the most useful tutorial ive found on calisthenics. Was wondering if you'd ever make a nutrition video or anything like that in the future? Would be awesome

[@karyacademia]

This made everything so accesible for me. Thank you ❤ If I end up getting the body I dream of and people ask where I began, I'm going to point them here

[@Revengilate]

I just can’t thank you enough to take notice of what i’ve been doing wrong with the pull ups

[@drayusx3591]

I really love this video! You've done such a great job here. I've always been a fan of calisthenics over weight training, personally. I was thinking that the only way this video could be improved is if you had created an example workout routine. One for people who do the low frequency and for those who do the high frequency. This would allow people who don't have a good grasp on how to structure their routines (such as myself) to understand how a good day of exercise should look. Where my curiosity lies is, order of the workouts, how long to rest, do you do a superset and rotate through each exercise before moving on to a second set? These are all things I'm highly interested in and I think many others would be interested in hearing your opinions on how a routine should be structured. Thank you for putting this video out, you've given me inspiration to keep working on my calisthenics workouts!

[@zakisalehi3449]

Not selling bs. Best video i have seen so far. Informative and motivational somehow...

[@addisonjune]

your strength is so inspiring! thank you for taking the time and energy to create such a helpful video.

[@phil_matic]

This is awesome! As someone who prefers to work out in the comfort of my own home (1, because I don't need a gym membership, and 2, I can work at my absolute own pace), I love these. I've been doing calisthenics for quite a while as I used to do some breakdancing in high school, but you've taught me some workouts that I didn't even know about! I like the leg workouts especially!

[@rutjosnabet]

Outstanding video for beginners (of which I am!) - clear, concise, and set at the right level - wish I had found it earlier.

[@fromcesarwithlove]

Thank you for this amazing video. Im a 420 pound 29 year old father with a 9 year old boy. I will definitely use this to help myself become healthy and help my boy start off on the right foot. Looking forward to more of your videos!

[@Domestic224]

So friend, its not just about the exercise but also about the diet, the mindset, the discipline cause just believing yourself is almost nothing

[@creeperstew2301]

You became a dad at 20?

[@a76101]

@@creeperstew2301Is that weird?

[@creeperstew2301]

@@a76101 the average 20 year old is a college student. I haven't seen any college students saying,"yall coming to my kid's birthday?"

[@Kanav-t2v]

@@creeperstew2301 there is a 9yr difference between 20 and 29

[@minusculelab]

The program you provided is a good starting point for a calisthenics routine. However, I have a few suggestions to make it more well-rounded and efficient: Add Warmup Exercises: Instead of generic mobilization and movement exercises, consider incorporating specific warmup exercises that target the muscles you'll be working during the workout. For example, before the push-focused day, you can include arm circles, shoulder dislocations, and wrist rotations. Vary Rep Ranges: While the program mentions a recommended rep range of 6-10 reps for most exercises, it's beneficial to incorporate both higher and lower rep ranges to target different muscle fibers and promote overall strength and muscle development. You can alternate between lower reps (4-6) and higher reps (10-15) in different training sessions. Include Progressions: As you advance in strength and proficiency, it's important to continuously challenge yourself. Consider adding progression exercises to gradually increase the difficulty. For example, for pushups, you can progress from incline pushups to regular pushups, and then to decline or diamond pushups. Incorporate Rest Days: It's essential to allow your body time to recover and adapt to the training stimulus. Consider including rest days between training days or follow a schedule where you have one or two rest days each week. Include Compound Leg Exercises: While the program includes air squats, it would be beneficial to incorporate compound leg exercises that involve more muscles, such as lunges or step-ups, to target the lower body more comprehensively. Here's a modified version of the program, taking these suggestions into account: Day 1: Push Focus Warmup: Specific warmup exercises targeting shoulders, chest, and triceps - 5-10 minutes Strength Ramp-Up: Incline/Knee Pushups: 3 sets of 8-12 reps Pushups: 3 sets of 6-10 reps Dips: 3 sets of 4-8 reps Working Sets: Pike Pushups: 3 sets of 6-10 reps Isolation/Conditioning: Light band work for triceps: 2 sets of 15-20 reps Stretching/Cooldown: Stretching the chest, shoulders, and triceps - 5-10 minutes Day 2: Pull Focus Warmup: Specific warmup exercises targeting back, biceps, and forearms - 5-10 minutes Strength Ramp-Up: Assisted Rows: 3 sets of 8-12 reps Rows/Australian Pullup: 3 sets of 6-10 reps Pullups: 3 sets of 4-8 reps Working Sets: None Isolation/Conditioning: Light band work for biceps: 2 sets of 15-20 reps Stretching/Cooldown: Stretching the back, biceps, and forearms - 5-10 minutes Day 3: Core and Legs Warmup: Specific warmup exercises targeting core, hips, and legs - 5-10 minutes Strength Ramp-Up: Hollow Body/Superman: 3 sets of 8-12 reps Knee Raises: 3 sets of 6-10 reps L-sit: 3 sets of 4-8 seconds Working Sets: Squats or Lunges: 3 sets of 8-12 reps Pistol/Shrimp Squats: 3 sets of 4-8 reps per leg Isolation/Conditioning: Light band work for glutes and hamstrings: 2 sets of 15-20 reps Stretching/Cooldown: Stretching the core, hips, and legs - 5-10 minutes Remember to adjust the sets, reps, and exercises based on your current fitness level and gradually increase the intensity as you progress. Additionally, always listen to your body, and if you experience any pain or discomfort, consult with a fitness professional.

[@jacobclark8217]

Hey man just wanted to let you know that this cleared up some confusion for me. Thanks and I’ll be taking your points into consideration

[@ElusiveEliizer]

Commenting so I can find it later

[@Destructiondeath]

.

[@superbo9y36]

reply for save

[@jkgaming4865]

Legend👏

[@matijanenadovic6823]

Great video man! Appreciate the info

[@chrisfaber6970]

I’d go so far as to say this is the best “beginner calisthenics” video / guide on YT. Well done and thank you!

[@srinivasachakradhar6714]

00:00 Master the foundations of body weight training for consistent and injury-free progress. 02:03 Push-ups are foundational in calisthenics 04:27 Train your upper body with push-ups, dips, pike push-ups, and rows 07:05 Mastering pull-ups takes time and practice 09:22 Train and condition your core using body weight exercises 11:53 Increase difficulty of weight exercises by lengthening the lever or doing one-legged variations 14:00 Simplicity is key to body weight training 15:57 Proper workout frequency, volume, and intensity are crucial for muscle growth and injury prevention.

[@hamidreza6473]

Thank you great vidoe man. I'm at the beginning of my calisthenics journey and your vid helped me a lot

[@nosurf4533]

Excellent Video! Answered every question I had. Great quality and chill vibe. Keep it up

[@dusk8408]

ive never felt my back so strong after trying some of these GREAT VIDEO.

[@kcseals42]

Bruh thank you. You showed a the exercises, how everything is supposed to look and feel, a way to program it! I couldn’t ask for anything more from this

[@moppis_welt6814]

I started my journey in november last year and since then ive been training 6 days a week. 3 days upper body, 3 days lower body and it is incredible how fast the progress is, it is so motivating. Now i learned a lot more tricks and exercises from your videos and im absolutely thrilled to test and learn it. Still amazes me it took me 38years to find bodyweight training, i dont need a gym anymore 😁

[@BedoRoxz]

Did you see results in your physique ? And if yes then how many weeks dis it take to see results ?

[@davidth08]

whats your workout routine for upper body and lower body

[@qqqBack]

​@@BedoRoxzthere is no visible result at week if u wanna see anything it will take minimum 2 2.5 week but it will be very very very small change maybe a bit fat loss or strength but not visible muscle mass in 2 week

[@qqqBack]

​@@davidth08must be up low up low up low off or something

[@SUPERYASH-eu5gt]

Timestamps: 00:00 Introduction 01:00 Warmup 02:35 Push Exercises 06:23 Pull Exercises 09:35 Core 11:21 Legs 13:05 Programming 13:24 Recommended Skill Path 13:39 Choosing Exercises for your Routine 13:55 Structuring your Routine 14:56 Progressive Overload 15:28 Programming Advice 16:21 Importance of Rest 17:13 Target Goals 17:28 Outro Detailed timestamps with specific exercises #Part 1: The Warmup 01:00 -Shoulder Rotations 1:03 -Elbow Rotations 10:20x 1:05 -Wrist Rotations 10-20x 1:10 -Hips Side Stretch 1:15 -Cossack Squats 1:20 -Banded Shoulder Passes 1:25 -Internal Rotations 1:31 -External Rotations 1:30 -External-internal mobilization 1:37 -Light Bicep Curls 1:44 -Light Tricep Pushdowns 1:43 -Flexing (not required) 1:49 -Wrist Clocks 1:53 -Wrist Circles 1:59 -Wrist Pushups 2:11 -Reverse Wrist Pushups 2:33 #Part 2a: The Pushup 02:35 Push Exercises -Pushups 2:43 -Elevated Pushups 2:50 -Pushups with Scapular retraction 3:05 -Pushups with Scapular Protraction 3:19 -Scapular Pushups 3:25 -Knee Pushups with Scapular Protraction 3:38 -Knucke Pushups 4:05 -Pushups on Parelletes 4:06 -Wide Pushups (Chest) 4:09 -Typewriter Pushups 4:14 -Archer Pushups 4:21 -Diamond Pushups (Triceps) 4:26 -Elevated Pushups (Upper Chest) 4:31 -Explosive Pushups 4:37 -Isometric Pushups (Paused) 4:44 _Dips 4:52 -Assisted Dips -Support Position 5:00 5:00 -Negative Dips 5:07 -Dips 5:16 _Pike Pushups 5:47 #Part 2b: Pulling Exercises 06:23 Pull Exercises -Low Bar Rows - Assisted 6:27 -Low Bar RoWS 6:40 -Elevated Rows 6:44 -scapular retraction 6:57 -Dead Hang 7:10 -Dead Hang to Active Hang Rotations 7:23 -shoulders pull down and back 7:38 -Band Assisted 7:57 -Pullup Isometric + Slow Negative 8:08 -Pullups 8:17 -Chinups 8:31 -Wide Pullups 8:47 -Close grip Pullups 8:57 -Archer Pullups 9:07 -Scapular Pullups 9:12 _reverse Elbow Planks 9:19 #Part 2c: Core 09:35 Core -Hollow Body Holds 9:43 -Superman Holds - Lower Back 9:57 -Hanging Knee Raises 10:03 -Tucked L-shit Hold 10:14 -One Leg Raises 10:21 -L-sif Raises 10:27 -Hanging L-Sit 10:35 -Lsit on parallel bars 10:48 _Abdominal Compressions 10:54 #Part 2d: Legs 11:21 Legs -Squats 11:26 -Kneelina Quad Procces 11:35 -Sissy Squat 11:55 -Shrimp Squat lone legged) 12:04 -Pistol Squat lone legged) 12:10 #Part 3: Advice and Programming_-_> 13:05 Programming 5 advices>>> Advice no1. [1/5] 🔰Recommended Skill Path 13:24 ¹.Push: _Incline/Knee Pushups _Pushups _Dips _Pike Pushups ².Pull: _Assisted Rows _Rows/Australian Pullup _Pullups ³.Core: _Hollow Body/Superman _Knee Raises _L-sit ⁴.Legs: _Air Squat _Knee Press/Sissy Squats _Pistol/Shrimp Squats Advice no2 .[2/5] 🔰Choosing Exercises for your Routine 13:39 *Atleast 5-15 rep range *Minimum 25+ reps if exercise is- too easy *Focus on increasing solid reps for pushups, pullups, and dips Advice no 3. [3/5] 🔰Routine Structure 13:55 1. Warmup = mobilization and movement 2. Strength Ramp-Up - easy to harder 3. Working Sets - compound (simple and select few movements) 4. Isolation/Conditioning - light band work, high rep 5. Stretching/Cooldown Advice no.4[4/5] 🔰Progressive Overload (frain harder than last time) 14:56 >Harder Skill >Adding reps or sets >Improve form Advice no 5.[5/5] 🔰 Programming Tips 15:28 "Note: volume=reps ×sets *3-6 days a week recommended for results 1. High Frequency (6-7 days a week){ if u r doing workout 6to 7 days consistently} Then lower the volume or intensity 3-5/10 difficulty, or following a split i.e. push-pull-leg-rest 2. Low Frequency (2-3 days a week) { if u r doing workout 2-3. Days a week ) Then higher the volume or intensity (7-8/10) in difficulty, full body workouts) means increase reps in each exercise #importance of rest 16:21 *Sleep and nutrients are nessesarry for this prosess to take effect *(Aim not to be sore before you train) *Arbitrary Target Rep goals Pushups: 30+ Dips: 15+ Pullups:15+ • The more the better 🔰Shinzou sasageyo 🔰 Tatakai-

[@pedrodecarvalho6227]

i dont think i’ve ever come across a video this informative while still maintaining great quality, props to this god

[@captainfoxers9428]

I found your channel after coming across your transformation video which is a super motivating video btw - I sometimes watch it if I find myself lacking the energy to start a workout! This was a really informative and useful video - showing all the progressions and the correct form too is super useful! I do weight training currently, but I'm really interested in calisthenics, so I'm just trying to figure out a good balance between the two at the moment. Looking forward to the future videos for sure - first time I've actually put notifications on for a channel too so I won't miss them! Keep up the good work!

[@none_of_yourbusiness]

I just did my first calisthenics work out routine and I barely made it past 5 reps. Probably going to work on my form for awhile because I was surprised at how weak I am. Thank you for this video I always wanted to start but never knew how. I’ll update on my progress (if I make any lmao).

[@LLUUCCAA1914]

I'm waiting for your progress 😉💪

[@dan_iversaire]

This is deep comprehention. It remind me a lot "Methode Lafay" with some great improvments. Great job !

[@patterpirate]

This is an amazing video. Definitely makes me want to get into callisthenics and will try and work this into my weekly routine. I would love to see more vids from you on this. Particularly keen to see a gear recommendation/review vid, thank you man!

[@legendarynoob4689]

Just want to point out how truly important warm up is. When i first started at the age of 14. I just dumbly went to the Calisthenics park and just started doing pull ups, push ups and dips. I didnt really bother with anything else, all i cared about was doing something because i wanted to gain muscles and when i started i could not do a single pull up. After my training i didnt do anything i just went home and contiunued with my classic day. That was a mistake that costed me time because i started to experience back pain and when i visited my doctor she told me that i have over worked my back and that its incredibly stiff and it fucked up my posture so i had to stop. So please just streach and warm up even after your training its important.

[@commonsensedevs]

This was the first video that I got me onto the path to Calisthenics and I have not looked back!

[@flareAMVs]

This is the most inspiring fitness video I’ve ever seen. I am so glad that KZbin recommended you to me. I have a long long path ahead of me but now I can actually see that. I am jealous of your physique lol, it’s my dream physique.

[@noLimitWAYD]

Straight up! I only watched the warm up so far and I am so keen to do more calisthenics as a regular lifter.

[@danielslocum7316]

I bought this to replace a very similar item whose foam grips had worn after years of use. kzbin.infoUgkxwyoGHi-cCLV1AqJYj7QeIWKSpdRMYPF1 This one is is even slightly better than the old one I had! (Sorry I don't remember the brand or model.) This bar sits a bit higher in the doorway, giving me more ground clearance for movement, and the foam grips and foam pads that protect the doorway are thicker. It was also very quick and easy to assemble. The only minor gripe I have is that the hand grips in the middle are really tight on the bar, and therefore hard to slide along the bar if you want a wider or narrower grip. You have to be patient and gradually work them into the position you want.

[@jamie3356]

This is exactly what I've been looking for. I had a near death experience last year and my weight was sitting at 100 pounds.. Since then I've managed to gain 46 pounds which has prompted me to start getting fit again. I bought some dumbbells; they've really helped me to gain that foundational strength that I need to push forward. Next I bought a barbell so I could start targeting more muscle groups and again, it's been the perfect tool for adding more foundational strength to my body. I was wondering which direction I should take my fitness journey in and thought calisthenics would be perfect. I love the idea of being able to control and condition my body in a way that seems athletic as well as aesthetically pleasing! Needless to say I've saved this for reference when I'm doing my workouts and I'm excited to start sculpting my physique and feeling the extra strength that I lost last year. Massive props to you for explaining everything so well and providing a clear progression route. Absolutely priceless to find someone who's so clear cut in their understanding and explanation of how things work!!!!

[@AnimeCondensed100]

i hope you reach your desired body :)

[@hugh3156]

Going to try to get in shape this summer and do this routine for 2 months. I'll update you guys on my strength and rep counts weekly/month. Wish me luck!

[@shadownynja1776]

good luck man

[@photixel_8343]

Good luck my bro

[@hussain.22]

how are you now?

[@fudgelollollol]

hows it going

[@kirit2909]

How's it going!

[@MalKuKy]

I loved the video bro, u interpretated the way I wanted to do a workout video perfectly, for sure I would be supporting you and sharing this video, thank u