Calisthenics Intermediate Workout At Home (Full Routine)

[@FLABrowncoat]

Can I just say how absolutely refreshing it is to see a calisthenics channel with content produced by a well-adjusted, mature human being who is not out to create a cult of personality for a change. I really appreciate getting the perspective of a fellow family man, as so many of these channels are done by people who have no family commitments to balance, and (gotta word this in a way that won't trigger the Internet hordes) appear to have no interest in ever having them. My wife and I recently had our first child, and the toll that it continues to take on our sleep presents a real challenge to my split-routining, so I thank you for the thoughts you shared here on one alternative that I'll consider. I look forward to seeing any intermediate/advanced exercise content you choose to put up, as that's kind of where I'm plateauing (e.g. achieving RTO in ring dips, trying to transition into tuck lever rows, not enough pike flexibility to really get anything out of pike pushups and work towards handstand, etc.). Wish you continued success in your channel.

[@MinusTheGym]

FLABrowncoat thank you! That's a really awesome compliment. And congrats on the little one :) I know exactly what you mean about the sleep deprivation. It gets better with time (and lots of patience). And thanks for letting me know where you're at in your calisthenics journey. I'll be uploading a flexibility/mobility video soon, and I already have a pretty extensive playlist on learning the handstand if you want to check it out: goo.gl/RfzVsU

[@bauklo]

FLABrowncoat You nailed it!

[@yutverg6109]

He doesn't need to create a cult for this personality since his personality imposes the cult by itself.

[@edmilsonbarbosa7618]

Very good comment @FLABrowncoat. I couldn't say better how good and honest is the content published by Ryan. I guess you are sleeping better nowadays, by the way :) @Mynusthegym you are awesome. It's easy to notice your sincere desire to help people to progress in calisthenics. I wish you much success and look forward for your app.

[@narencs6901]

Waiting for "Calisthenics Advanced Workout At Home (Full Routine)"

[@dylansclips229]

Did he make it

[@geogianno7744]

I like your videos. Your approach is very helpful, your talk is smooth and slow and the videos are well explained and backed up using arguments. It is also cool that you seem like an everyday guy with a busy schedule as you say who does normal stuff or skills/movements that "can ultimately be done" actually rather than someone who is 20-22 years old doing unreal things which are practically not possible! Thanks and keep up the good work!

[@marioabdelahad456]

Ohh man, you don’t know how much you helped me. I wanted to train at home for so long now, but i never understood the process and it always looked complicated . But when you explained it and you broke it down, everything just became so clear and simple. Thanks a lot, you are helping a lot of people like me.

[@thedon9670]

Hi Ryan, really digging your videos. It's awesome how much effort you put into them. They are such high quality, and really nice to watch and listen too. Your information is top notch, and you have a very good camera personality and presentation style. What I like the most about you, is that you're not over the top like most calisthenics channels. You're not doing super difficult moves which you train 24/7 and do nothing but training. You're more relatable and "real" which I and many others appreciate and enjoy. Anyway, I've been looking for a split routine and this one looks an interesting place to start. Going to give it a go right now actually :)

[@sakmo69]

Always great videos- Thank you for the knowledge.

[@creedo012]

I've been looking for this training video for a long time.Thank you Ryan!From Hungary.

[@abstractnonsense3253]

_"Do you like this type of videos?"_ Absolutely. They're great because we learn the reason behind the structure of workout routines, not just the exercises themselves. This is extremely useful information so thank you for making these videos.

[@EduardoRodriguez-ks4em]

Ryan: in one word, this is EXTRAORDINARY!!! Everything, the contents, the advice, the approach, your talent and skills, but above all, YOUR GENEROSITY in sharing your expertise in a very comprehensive style is absolutely AMAZING! Two Thumbs Up for your work and character! I´m looking forward to see the Advanced Workout Routine! Blessings!

[@MinusTheGym]

Eduardo Rodriguez thanks man! I really appreciate the kind words :) I'll publish the advanced routine later this summer 👍

[@GamerGrit86]

this routine has massively change my fitness, strength and look. This has now become my base level workout 3 times a week. If I then want to develop other muscles I add another workout in the evening to focus on that. This workout keeps me where I want to be. I've now cancelled my gym membership as I can get everything I need and more from this dudes channel. Thank you.

[@MinusTheGym]

Joe L awesome testimonial! Thank you!

[@glytus7217]

how much time did it take for u to see these results

[@glytus7217]

how much time did it take for you to notice strength growth

[@RazlineGT3]

@@glytus7217 I'm gonna try it from today. 1:40 am here lol

[@RazlineGT3]

@@glytus7217 will update you my progress here, hope I don't cheat 🤞

[@Thepats00]

There you go champs! Stay strong.💪 MONDAY UPPER BODY Horizontal Pull/Push Row (Elevated feet - Tuck Front Lever) Push Ups (Add Weights) Superset: 4 Sets - 8 Reps Rest 3mns Overhead Pull/Push Pull Ups (Add Weights) Declined Pike Push Ups (Handstand Push Ups) Superset: 4 Sets - 8 Reps Rest 3mns Upward Pull/ Downward Push Inverted Hang Hold (Pull Ups) Dips (Add Weights) Superset: 4 Sets - 8 Reps Rest 3mns WEDNESDAY LOWER BODY & CORE Pistol Squats Hip Extension Good morning (Add Weights) Superset: 4 Sets - 8 Reps Rest 3mns Lunges Bridge Hold (Add weights) Superset: 4 Sets - 8 Reps Rest 3mns Calf Raise (Add weights) Dragon Flag Progression Superset: 4 Sets - AMRAP Rest 3mns FRIDAY UPPER BODY Horizontal Pull/Push Row (Elevated feet - Tuck Front Lever) Push Ups (Add Weights) Superset: 4 Sets - 8 Reps Rest 3mns Overhead Pull/Push Pull Ups (Add Weights) Declined Pike Push Ups (Handstand Push Ups) Superset: 4 Sets - 8 Reps Rest 3mns Upward Pull/ Downward Push Inverted Hang Hold (Pull Ups) Dips (Add Weights) Superset: 4 Sets - 8 Reps Rest 3mns

[@primalperry5667]

I love the full breakdown like you've done here and I've seen you do in other videos too. Example routines with explanations of different ways to split things and do sets/reps along with progressions and demonstrations. That's a full package! I've been doing circuit work for almost 2 years now and have been doing high reps on a lot of movements. Seems it might be time to try some splits like this to level up the strength. I love these types of videos

[@MikesMusicMethod]

excellent video and resource. I find the entire routine too time consuming and I end up way to sore by the end of the week. My tweak: I simply do one upper body super set and one lower body super set each day. That's day 1. Day 2 is another upper and lower super set. Day 3 another upper and lower. Because there are 3 upper and 3 lower body supersets it's a perfect 3 day routine. Day 4 is rest and rinse. Then you begin the 4 day cycle again. I LOVE this basic idea of supersetting a push with a pull. And the simple idea of push pull up, push pull out, push pull down. Very easy to remember and group together. thanks, man!

[@alnoove9064]

There is no right or wrong way of doing this- - well said mate.

[@seralex1996]

Great video. I really really really love your pragmatic approach to training that inspires me a lot. At the end of the day, workout has to be fun

[@phutran3943]

Thank you for the video, this is what I am looking for after the beginer phase. I love the way you show us how you plan your workout.

[@cellomalaysia]

Fantastic channel that I keep getting back to for guidance. You’re doing a great service to the world. Motivating and level appropriate workouts improve health and mood, therefore imagine all the positive effects that your work is having on people all over the world...thanks from France

[@rodelcano2416]

man finally i found a very helpful video about full routines! keep it up!

[@MR-yb8od]

Thanks Ryan! Very helpful. I appreciate the hard work you put into these videos.

[@MinusTheGym]

MR thank you! :)

[@manuelromero4774]

Awesome video bro! Really easy to understand for someone new to calisthenics.

[@keepgrinding8101]

thanks for the video ryan.. really needed this after following your beginner workout plan for 2 months.🙂

[@viralamin5568]

Ryan, I do like it when you show the full routine, in this intermediate and the earlier beginner. My suggestion is to create videos focused on specific exercises and then apply a tag indicating their level and muscle group. People can then use a video like this one, which shows how to build a routine, to build one fitting their needs.

[@top.g.clips0]

Thank you so much! I had to find some way to keep my strength gains from the gym I made in the past 2 months since I have to leave it sadly. Your amazing I couldn't thank you enough!

[@Az-pq5pz]

Great video! Your explanation is so clear and helpful! I’m going to make my workout routine again.

[@johnpaulhickey2028]

Great video! Very helpful!

[@shinypuppy1014]

Love the vid and have taken ur advice and made a similar workout for myself so let's see how it goes. I'll keep coming back and seeing wats new so thanx dude

[@nileshshah4397]

Thanks Ryan for your time and effort. I'll try out some of these.

[@sazaris9591]

Great video. You are very helpful man. Thanks for the information. Keep it up

[@terrybodenhorn3508]

Useful vid - thank you.

[@mjabdus86]

This is the best home workout video I've seen so far

[@andreiradulescu22]

I love your routines!

[@bauklo]

Glad I found this no fuss routine. Big Thanks!

[@auroraalexa2601]

Like your video, very clear explanation and neat demostration. Thank you for sharing.

[@sumitparmar6019]

Loved the presentation as well as the idea!....just needed to add some more core exercises ! Great going mate 💪

[@MinusTheGym]

Sumit Parmar when you do the exercises correctly your core gets quite a workout too, but you can always add isolation work as needed. Thanks!

[@baptistegeorges9873]

Wow, good job ! Very interesting and resulted video.

[@veni1]

nice video again keep going!

[@oliverlopez7600]

I love workout videos... Thanks....

[@alnoove9064]

Me too- isn't great when other people do the actual work?

[@diegogch]

Superb video! I'd really like to see some content about balancing life responsibilities (school/work/children) and doing exercise. Anything from tips to a "Let's talk about" type of discussion will be greatly appreciated :]. Keep it up!

[@MinusTheGym]

Diego G. hey, that's a great idea :) I just added it to the list. Thanks!

[@UnprofessionalAthlete]

Great vid just did the upper body one

[@ajoneup9360]

Something I would greatly appreciate is at the end if you had the plan typed out with rest and rep ranges so that people can screenshot it as a simple reference for offline

[@mohamedbaqer9237]

Thank you coach

[@Simon-dh2zq]

Really enjoyed this and I’m glad that I’ve found your channel. I’ve been doing a push/pull/legs/rest routine and wonder if I am overdoing it (64 year old) as I seem to have plateaued and am always ‘achy’. I’m thinking of maybe cycling through push/active rest/pull/active rest/legs/active rest. I’d be grateful for any opinions/advice on this.

[@kermitthefrog33]

Thanks for this i might be changed it little bit i Will do mostly vertical jump workout for leg day 😁

[@shanmingtu]

Excellent excellent 🎉

[@ANANTLUTHRA10]

I was doing this workout from 2 months or so... - little stretching - 40 higher pullups (4,5 sets) - 50-60 handstand pushups (10,11 sets) - 3 types of core exercises.. - 15 jumping squats... and i used to give 1 pure rest day.., and after it i always noticed a little decline in my ability.. but now i'm thinking to split my workout in this way.. i will do - 40 higher pullups - 50-60 handstand pushups.. - and very few core exercises. - and a little leg.. above one i'll do for 4-5 days a week.. and rest 2-3 days i'll focus more on core and leg.. but stil do little handstand pushups and higher pullups.. - 10 higher pullups - 20 handstand pushups.. - 4 different core exercise( multiple sets..) - 18 jumping squats.. and running out.. Please tell me is my thinking good... Please reply..

[@Hadhoudtn]

great music, the workout routine is accurate ! Really good video ! And this guy only does that for youtube he doesn't ask you to visit his blog or buy his merch :) By the way I'm going to stick to full body workouts while cutting and I'll just do the harder exercises if I feel that I'm able to power up :p

[@MinusTheGym]

Hadhoudtn that's a good plan. Full body circuits are my go-to for cutting too. Along with lots of burpees and jump rope :)

[@adymishu]

@@MinusTheGymdoes cutting mean cutting fat?

[@marcelv.6197]

sometimes you might feel you do explain it for idiots tho, it is actually helping a lot! you do answer the questions in between, where someone might want to know if he should already start advancing for example :) thats great! and really makes the diffrence to other youtubers

[@johnscarlett5754]

I am a bit confused. At 08:25 in the video, we have the workout guide. The way I understand things is we are super setting. 2 opposing exercises done back to back for a total of 4 different sets or 2 supersets. Point 1 talks about a movement. It seems to refer to a movement like a push but if that is the case the 3 exercises per movement make no sense. One 'direction' is getting an extra set and this does not balance. Point 2 talks about 4 'sets' per exercise. This is fine as it results in 9 minutes of rest within the workout each set is 2 movements. If you are doing 4 movements, 2 pairs of exercises in a superset, do you rest between supersets tor at the end of all 4 exercises? Sorry if this is not clear. FWIW, the beginner program has me in better shape than I have ever been. I am looking forward to figuring out what to do next. TIA

[@noxaw_fr]

Thanks for the program How long do you recommend staying in the inverted hang for each set?

[@jasperjazz2678]

Hi, great video again! On the rest days, is it an idea to work on some skills like the three beginner ones? Thanks!

[@MinusTheGym]

The skill work might be too intense for a rest day. You could try, but it might affect your recovery. I’d recommend you incorporate them into the upper body day if you want to work on those. L-Sit would be a downward vertical push, frog stand would be horizontal push and tucked lever is horizontal pull.

[@adymishu]

Hi Ryan, Thanks for the video. Yes, I would like more routines videos, with different exercises, for intermediate. By the way when should I do abs? Like always, super video! :)

[@MinusTheGym]

adymishu thanks! And your entire core gets worked from the various exercises. That's one of the beauties of calisthenics; it's a lot of compound exercises that require core engagement. But if you want to do some targeted ab exercises, I'd recommend throwing them in on either one of the days (my preference is lower body day) and do 3 or 4 sets.

[@adymishu]

@@MinusTheGym Thanks you!

[@lionelroudoudou]

Great video. Thanks. ;-)

[@elguille938]

hey ryan, great routine! I've got a question, I don't have a pull up bar at home, how can I replace it so I can perform the vertical pulling?

[@muza_vfx]

I do upper-lower-active rest- upper-lower-active rest-full rest

[@guitarandcalisthenics9751]

Man how well you describe... Lots of thanks bro... You need more subscriber 💓💓💓💓💓💓💓💓💓💓💘💘

[@MinusTheGym]

Thanks! I love your username, btw!

[@guitarandcalisthenics9751]

@@MinusTheGym one is for physical wellness and other is for mental wellness... Thanks broh 😊

[@drewiedonut940]

Hi, I was wondering if I could practice skills training on active rest days.

[@Djjohn1992]

Awesome video, however I can't do pullups at home. I do have dip bars which I use for bodyweight rows. Any alternatives to pullups?

[@ruchfactor]

love it Nothing left behind

[@aluen9631]

Thank you so much!

[@fyrestrom]

What is that wooden stool/ottoman thing you use during the decline bodyweight rows? I could use that.

[@123pEpicGuy]

Hey love your content. I was just wondering if you were going to upload a front lever tutorial? Is there going to be one for March? Thnx

[@MinusTheGym]

Epic Guy I was actually just thinking it's been a while since I made a tutorial. Was debating between front lever and frogstand-to-handstand. Front lever it is :) I'll probably do it next week.

[@Scarecrooo]

I had to double check I m on the good site....you look like the spitting image of Johny Sins.

[@summer_serranose]

Can you prescribe how many supersets for a 3 day, full body split?

[@mohamedgra6327]

Thanks

[@jd8892]

Johnny Sins?? 😮

[@LateNightChess]

Hi! Can you share hip hinges progressions?

[@franjoklanac2696]

Hi Ryan, love your videos. Do you have an easier upward pulling movement than the inverted hang?

[@MinusTheGym]

Franjo Klanac not really. The inverted hang is the only upward pulling exercise I know of using bodyweight. You can do it in a tuck at first to make it easier, if that helps. But if the issue is your bar and risk of falling, then don't do it. Just substitute it with any other pulling exercise (horizontal or vertical). And of course, if you happen to have access to weights, you could use them to do shrugs or the farmers walk. Both of those will achieve the same purpose by building upper trapezius strength. But the advantage of the inverted hang over using weights is the stabilization required from the core and the rest of the body, like with all calisthenics.

[@kaipeche652]

Its the perfect Routine for me. Thank you so much for your professionell skilled Videos! Well done

[@MrSprogginz]

Hoping to start this program today but I have a question please. I understand the upperbody exercises are around 8 reps per set before making it harder. How many reps or seconds for the lowerbody exercises? Don't calf raises respond to higher reps? How many for pistol squats etc? Thank you.

[@andreiradulescu22]

I am thinking of doing a routine where I combine push+squat in one day and pull/hinge in the other day, but I have a question: How should one go about integrating barbell deadlifts and/or romanian deadlifts in this routine? Should I replace the good morning with deadlifts one week and romanian deadlifts the other? Or should I do both and remove the bridge as well? I'm a bit confused about the hip extension/flex exercise dichotomy and also hip/knee joint exercise. Thank you for all!

[@stephenwchang]

Would love an advanced version!

[@xhall02]

Great Vid. Love your content. I do a front / back full body split....so one day I'll do deadlift, rows, pull ups. Next day squats, chest press, ohp dips. Getting good results. What do you think?

[@MinusTheGym]

xavier hall thanks! And that split routine you described sounds *awesome.* I like 2-day splits but have always defaulted to upper / lower body or bent-arm / straight-arm. This anterior/posterior split you mention sounds great! I'll have to give it a try.

[@ronjansenmenor3537]

I've been doing a lot harder than this workout routine, I'm doing Full Body Workout every 2 days and 2 days active rest, but there's no significant changes in my body, I can feel I'm a lot stronger now but I think if you really wanna have a good body you must be really strict on diet, because me I'm eating whatever I want, and I don't really have significant changes in my body despite working out super hard.

[@pnth240]

do you like french press coffee? eating in everyday? love calisthenics & coffee😊

[@pedrobadu1119]

Man, the 20 minutes video worth it, but it could be shorter i think. Those examples of pushing and pulling movements were kinda silly, but i think you're doing great!! And i have a new rotine to do now, so thanks!! Oh and btw can you put those cards on the top about the old videos you were talking, i'm a lazy guy, so this would really help us.

[@MinusTheGym]

Pedro Badu Hey, I did put the cards on this video for linking to the beginner routine and dragon flag tutorial. Maybe they're not working? I'll rewatch it and see. And thanks for the advice on the horizontal/vertical push & pull movements. I was wondering if that would be too elementary to demonstrate 🤔I don't want to leave anyone in the dust wondering what I'm talking about, but I also don't want to patronize people and waste their time. Thanks for the advice!

[@pedrobadu1119]

​ Minus The Gym So, i watched again too and i'm sorry, you really put the card there. And I really think that you're doing the right thing, the atention you give to your followers is the reason that i and many others follow this channel and like so much. So you're not wasting no one's time. Thanks for the reply!

[@Afrocyber2010]

@@MinusTheGym hi buddy. Great video. Can you send me a link with all the work out routine in a excel document or something similar? Cheers

[@martinblack2647]

Hi I wanted to know where to bu y the dip station you use in this video. I’m in ten Uk 🇬🇧:) thanks for videos bro.

[@MinusTheGym]

Martin Black I got mine from Amazon. Not sure if they have these available in the UK store, but Amazon Basics makes a decent dip station for the price: amzn.to/2BSAqdv The one I used in the video is made by a company called Ultimate Body Press and is a little more expensive. I'm not sure if it's still available, though. Hope that helps!

[@robertboileau9401]

For the upward vertical push do you think a decline push up (using lebert equalizer XL to raise the legs) could be a replacement for the pike push up? Are enough of the same muscles worked?

[@askhatarslanov6327]

Dude, what type of font did you use on 11:43?

[@MinusTheGym]

Askhat Arslanov that is the Avenir font family. Avenir Light on the top 2 lines, Avenir Book on the bottom. I've been inconsistent with my fonts lately. Trying to see what I like best :)

[@askhatarslanov6327]

@@MinusTheGym I'm sure you are on the right way) Thank you.

[@christophersambab7940]

Tnx sir

[@Azazel_Woodwind]

Do you do sets to failure?

[@MinusTheGym]

Kai Strachan Yeah, I do reps until failure in these types of workouts where I'm focused on building strength/muscle mass. But when I'm practicing skills or doing isometric holds I don't go to failure, instead about 80% of max or so.

[@Azazel_Woodwind]

Minus The Gym thanks for the reply

[@miked262]

Sir can i ask some advice? If its ok to do pull workout 35-40 mins in the morning and push workout 25 - 30 mins in the evening? Thank you for the answer and advice sir..

[@jordi_p3791]

Hey I have a question, I've seen on other videos that those kind of handstand push ups can lead to injury, and that you should do them the other way facing the wall, any thoughts on that?

[@Saiarts_yt]

I didn't know that handstand push ups can lead to injury. I would suggest doing pike push ups or dips on bench.

[@jordi_p3791]

@@Saiarts_yt like a lot of other exercises, if done incorrectly can lead to injury. Shouldn't be a problem if you use proper form

[@nikhilchorotia1482]

What kind of pullup bar is that , is that attachable when you want to use it ant detachable when you dont want to use it ? Please answer

[@Assassin-zb5sp]

Johnny good deeds

[@abbzy8912]

What if you don’t have the black thing he used at the start.how can I replace it

[@misterwierdo1916]

Hey, I was wondering if I could substitute the exercise from this video with the Inverted hang. I don't have those bars, and I couldn't find any alternative inverted hangs on KZbin. Do these work and accomplish the same thing as the inverted hang?

[@benmiller5830]

Should i hold to statics for as long as i can? Also how much weight should i add to the good mornings? They feel really easy just doing 8 reps :P Thank for sharing these workouts I really enjoy doing them as hard as they are :)

[@MinusTheGym]

Ben Miller awesome to hear, man :) for static holds, yes, hold as long as you can without breaking form. That's the approach I use and it works for me. With good mornings, go high rep with them if you have to, but if you have weights to hold or heavy objects around the house, adding weight in 10 or 20 lbs increments is good. I personally use a weighted vest and it works great for those, but I didn't include that in the video because I don't want people to think they need to invest in a bunch of equipment for the workout.

[@benmiller5830]

@@MinusTheGym Thank you! Will do!

[@andreiradulescu22]

what would happen if I combined push+lift and pull+hinge instead of upper body and lower body?

[@Ciaran735]

Got an advanced workout example?

[@htawtamahong1534]

Can u do pseudo push up instead of normal ones?

[@MinusTheGym]

Absolutely

[@htawtamahong1534]

@@MinusTheGym 🙏🙏

[@warriorsoul91]

I dont like gym... but id rather become bigger...May I do this to build muscle while im bulking ? Thanx

[@MinusTheGym]

Absolutely. You could bulk with this program. Just make sure you’re eating at or slightly above maintenance calories.

[@warriorsoul91]

@@MinusTheGym thank you very much...i already tried this routine twice and i feel my body loves it and me too... big support and all the best to you!

[@francescodellaferrera1513]

Since I'm 5 years late, I don't know if anyone will ever read this comment, but first of all thanks a lot Ryan for the amazing videos! I've got a question: do I have to make a short break (like 30 secs) between each set and then 3 minutes after 4 or is it 4 sets in a row without pause and then 3 minutes of rest? Many thanks to anyone who will answer me!

[@MinusTheGym]

Thanks! Glad you like the videos! You can add in the 30 seconds (or longer) rest between sets, if needed. Rest as long as you need within the circuit. That’s actually one form of progression. Shorter rests between sets. So if you’re doing 30 sec rests currently, as you make progress you can shorten and eventually remove the rests to make the workouts more challenging for endurance. Or, alternatively, you can do the workout with straight sets instead of circuits, supersets, etc. Basically, you’d do one set at a time with rests between. That’s fine too. It’s more strength-focused, less endurance, and the workout will take longer. I hope that helps!

[@thebeardedseeker5633]

i've been trying the handstand pushups but every time i do it my right arm gets real tight, the veins start bulging, and it almost feels like it's going to explode. is that normal? it kinda freaks me out.

[@mertarli503]

If you want to transform to Jhonny Sins do this guy's training.

[@jonathanleak7263]

Could one sub in dumbbell shrugs for those inverted shrugs?

[@MinusTheGym]

Jonathan Leak yes, definitely. If you have dumbbells, use them. I'm in no way against lifting weights; just trying to keep my channel budget-friendly and get the most out of those dip bars ;)

[@jonathanleak7263]

@@MinusTheGym Cool thanks Ry!

[@CrCGrinder]

Is there any alternative for inverted hanging?

[@MinusTheGym]

Tobias Kramer maybe, it depends on your goal. Do you want a bodyweight alternative for upward pulling? If so, I have yet to find one. The limitation of calisthenics is that you're relying on only your body, a bar and gravity for exercise. With those limitations, you need to be inverted in order to pull upwards. BUT - if your goal is simply to hit the upper traps in any way possible, there are alternatives: (1) do another upward pushing exercise, such as pike push-ups or wall HSPUs with emphasis on straightening the arms at the top. Those hit the traps really hard. (2) Use rubber bands. Stand on them with a wide stance so they're really taught and perform shrugs. Do high reps of these. The volume will get a good pump to the traps for growth. (3) Invest in adjustable dumbbells or a barbell with weights. Although my channel is about calisthenics-based fitness, I'm not against weight training and I think it's a great investment for any home gym. (4) Do you have rings or a TRX bands? Perform standing rear delt flys. The traps are a synergist in that movement and get some good work. Hope that helps!

[@LateNightChess]

So 8 reps per set?

[@ralffischer7210]

Hi Ryan, great video, it's a pleasure to have that informative videos about complete workouts from you, go on with that! How many reps do you suggest at the lower body exercises before moving to the next complexity? (Squats, Good Mornings, Lunges, calf raises and dragon flags?!?)

[@MinusTheGym]

Ralf Fischer Thanks for the input! I'll make more routine videos. And good question about the reps. Here's how I'd suggest approaching it. For squats (with both legs), lunges and calf raises: 20-30 reps is a good target before advancing. But dragon flags, pistol squat progressions, good mornings and all the upper body exercises: 8 reps is your target. Once you're at 8 reps, time to make it harder with progressions or added weight. You want to focus on *strength* for those, and 8 reps or less is strength-focused. Now, I'm not saying you don't want to focus on strength with the double-leg exercises like lunges, but the truth is that it's a bit challenging to keep those "heavy" and in the 8 rep range if you're not using dumbbells. I don't recommend wearing a backpack for leg exercises. The weight pulls you backwards and you can topple over. So instead of suggesting people invest a lot of money in dumbbells/barbells, I say keep them high volume (lots of reps) and focus on being explosive. I hope that helps!

[@LeoMes01]

How many reps

[@Dimas5]

How do the inverted hangs hit your traps? I think I’m missing something. With weights, you pull your shoulders up to engage the traps but it looks like you’re stretching them at the bottom position in the vertical hang.

[@MinusTheGym]

Try to shrug in that inverted position. It hits the traps. In fact, even just holding that inverted position will engage the upper traps nicely.