COMPLETE BEGINNER Calisthenics Workout

[@dannilovescats6474]

Finally! A beginner routine for ACTUAL beginners and not just somebody showing off what they can do! I love this channel so much. How you don't have more subscribers is beyond me!

[@CaliToTheCrowd]

I mean the KZbin algorithm is clearly a hater! On the level, thank you so much - comments like this are really motivating and I just love that the community is starting to build some sort of traction!

[@Meanie010]

Calisthenics routine for beginners. Step 1: The muscle-up to bar-handstand transition....

[@MalcolmTrez]

Mate, I think you are low key one of the best fitness channels on KZbin. I don't even mean that to flatter you. This video is so helpful!

[@CaliToTheCrowd]

Blushing my face off

[@rainbowvlogs6244]

Indian sexual work

[@dahyun8812]

@@rainbowvlogs6244 racist

[@Sk0lzky]

For legs I also suggest: bulgarian split squats, toe pulls (can apply resistance with the other foot), one-leg calf raises (with support if you encounter stability problems) and hamstring curl (if you can't do it even with assistance modified glute bridge will have to suffice I guess)

[@CaliToTheCrowd]

All top leg exercises. I got onto buglarian splits about two years ago for football, and the gains you can get out of those are insane!

[@nawalheart3071]

That was really good. People like you deserve so much more attention.

[@IBTrubble]

I have been trying to get the L-sit, and not once did anybody mention this way of assisting it! I love this! It never occurred to me to do this, thank you!

[@CaliToTheCrowd]

No worries, glad to have helped out 😁 If you want some more really tips on the floor L-sit, my video on 'How to L-sit with short arms' goes into this with more details. Otherwise, good luck with learnng the L-sit 💪🏿

[@mitchlee2137]

OMG THANK YOU FOR THIS!! I'm so tired of seeing beginner workouts that involve muscle-up as warmup. 😭❤️❤️❤️

[@CaliToTheCrowd]

haha! I know the pain! No worries! let me know how it helps 😁

[@myste3178]

for legs you can do pistol squats which is most advanced leg work for quads. Then for hamstrings you can do nordic hamstring curls and then for calves just calve raises

[@anna.alinda]

Love this video!! The frog stand looks awesome and the basic version looks very achievable!! Literally want to grab a cushion now to give it a try, thanks for the motivation 😊👍🏻

[@CaliToTheCrowd]

Do it!

[@roysamson480]

Finally 😂, ive found someone talking sense, making the basics easily available, i need core strength and mobility to make any improvements. Looking forward to seeing more of these. 👍

[@CaliToTheCrowd]

More every Sunday 👊🏿 Cheers for the love

[@kopiuyt8618]

Great video dude, love how you explain the reasoning behind everything. I do have a question/request/feedback, which is that a lot of begginers (me included) probably wont have a pull up bar or an outside setup like yours. And this leads into my question which is: Can you recommend any exercises to replace those pulling ones, that require no equipment? Or it's just not feasible to properly train pull without equipment?

[@CaliToTheCrowd]

Really great question! I think it is definitely possible to progress without a set up like mine. For example instead of dips, variations of push ups can be just as effective! In terms of pulling movements though it will be very hard to progress without some form of bar. I would suggest a door-hanging bar to use in order to build up strength in vertical and horizontal pulling. I hope this helps answer your question 👊🏿

[@kopiuyt8618]

@@CaliToTheCrowd Thanks for the reply! Yeah, I figured a bar was important. Guess I'll really have to buy one.

[@shantammaheshwari1372]

This video is fabulous. Finally something practical we beginners can get started on immediately. I request you to please make follow-along beginner workout videos as well with a timer on the screen for the exercises and rounds 🙏 Those kind of videos (like HIIT) are the plans I'm able to be most consistent with.

[@CaliToTheCrowd]

Yeah I plan on doing something like that soon - Those are just harder to film, but will find a way to do that in the near future =]

[@anniwilson2534]

This is super helpful, Andrew. You have another subscriber. I have more questions! For the 6 exercises, would you do them in the order shown - 4 push exercises and 2 pull? I usually do hardest exercise first, which for me would be pull ups. What sort of rep / set range, and frequency would you recommend as starting point?

[@CaliToTheCrowd]

You're welcome, Anni! And good question. I typically recommend going in in order of the size and number of the muscles worked. E.g you would do a pull up before doing bicep curls. But in this case these movements are all compound and all work large muscle groups so I agree with you to work the more challenging exercises earlier. In terms of sets and reps, as much as possible, try and stick to a higher rep range (3 sets of 8-12). This will help ensure that you are better conditioning connective tissue at a lower intensity, so be sure to use bands to assist you if need be 👊🏿

[@sarahho6042]

This is just great! Finally something to work with as a total beginner. Thanks so much!!

[@CaliToTheCrowd]

no worries =]

[@beyondworthy]

I just want to do like many others in the comments and give you your props for showing us a true beginner workout. Kudos to you and thank you. (subscribed)

[@CaliToTheCrowd]

I really appreciate that! knowing that these videos are helping people is a great motivation 👊🏿

[@akaye643]

I honestly think you’re one of the best calisthenics KZbin channels out here. Your videos are straight to the point, you have clear instructions and a calm motivating energy. And this video is sooo helpful for beginners like me! Thank you for the work you do! All the besttt

[@CaliToTheCrowd]

That means a lot! I put these videos out there to help people so an chance that they have to do that already feels hugely rewarding! Thanks again for the awesome comment

[@jaxonlee4587]

Your videos are actually so sick. I'm a noob to calisthenics and watching somebody working hard at something and having similar goals just makes me want to work hard too 💪🏻

[@CaliToTheCrowd]

Glad that you like the videos and that they are motivating! Defo keep working hard

[@marcchrys]

Great introductory video..best I've encountered on KZbin. I'd only add the hollow body hold? For legs I'd recommend the horse stance..wide stance, holding for time,slowly building up...abd the Hindu squat (like a squat but performed on toes).

[@simonsaes1678]

I just love your videos, man! How you break things down is just brilliant!

[@CaliToTheCrowd]

Really appreciate that man!

[@harekrishna60]

The video is an eye-opener for complete beginner like me and I too wish the beginner tutorial with timer।thanks a lot for the great video

[@CaliToTheCrowd]

I plan on doing a follow along of this in the near future so keep an eye out for that, Anusha! 👊🏿

[@ZZ-ih5we]

Excellent channel, Andrew! Your instruction seems highly motivational and approachable. Greetings from Los Angeles. I learned of you because I’m listening through The Rebel Entrepreneur podcast. You are already motivating me! I wonder how much I can improve as an overweight 50 year old who has been slowing down due to osteoarthritis and an old ACL surgery. I think that there is nothing to lose in trying anyway! Thank you! I’m eager to get started!

[@CaliToTheCrowd]

Thank you! What an awesome comment - this really made my day! First of all, you've already taken the biggest step and that is to start. With the challenge of osteoarthritis and the temperament of ACL damage, this is a win that shouldn't be overlooked! I hope you stay safe and keep going! 👊🏿 p.s. I sent a screenshot of this comment to Alan and he loved it too!

[@kevsutton366]

I do slow eccentric pistol squats, deficit reverse lunges, Bulgaria split squats, jumping squats and jumping alternating split squats, Straight and bent leg calf raises. I do use an 18kg weight vest for these sometimes . I also sometimes superset them with weighted sled pushes and pulls. This way there’s not so much spinal compression but still give you a good workout. You come across really well mate keep up the good work .

[@CaliToTheCrowd]

Cheers Kev! And tbh that sounds like a pretty solid session!. I do a lot of those, and I throw nordics in there for the hamstrings too (when I really want to dial things up haha!)

[@kevsutton366]

@@CaliToTheCrowd absolutely nordics are great I forgot step ups and I also use a K box flywheel for eccentric overload 👍

[@nickgonzales3322]

Basics, just what I need....you win a new sub bro

[@CaliToTheCrowd]

Welcome to the Cali Crowd, Nick!

[@nickgonzales3322]

@@CaliToTheCrowd thanks bro!!!

[@nickgonzales3322]

@@CaliToTheCrowd can you teach us some home workouts, without equipment please??...In my country I can't training outside for the pandemic. And I'm completely new in this. I'm from Perú. (Sorry for my bad english)

[@CaliToTheCrowd]

of course, your English is great! and I will have a think about when I can squeeze a home workout video. I have been planning on doing one but I haven't got round to it, but it will be coming soon!

[@nickgonzales3322]

@@CaliToTheCrowd great, thanks a lot bro. I'll be waiting for your video. I'm your follower on instagram too. I really want to have a good and new body, but I don't have equipment in my house. Nothing at all, only two dumbbells. Anyway, thanks for your time, I really appreciate it. Take care bro

[@KateBarras]

Just started trying out some callisthenics exercises. This was really helpful. Any tips for grip strength? I noticed you sometimes have gloves on. My hands are sore and I find it hard just holding on long enough to complete a set.

[@samjakana6883]

Its nuts how much of a top bloke you are. You deserve many subscribers but then again I am a bit happy as I have never found a good youtube this early on :))

[@CaliToTheCrowd]

Those are some kind words! Glad you're enjoying the channel!

[@ambroze88]

Bro ... What can I say... The video is extremely well put together, you talk with sense and confidence and genuinely I hope you get to have tons of subscribers, you are great at explaining! Keep up my man!

[@CaliToTheCrowd]

It actually means a hell of a lot for me to read this comment, so first of al, thank you so much. I started this to document my journey and hopefully add value to others along the way so I'm glad you enjoyed the video! =]

[@schumann967]

Very good video thanks just one question how many set and rep should one aim for

[@CaliToTheCrowd]

I personally would recommend aiming to hit 8-12 reps with these, using bands to support you with hitting these reps if you need to 💪🏿

[@beyenpe]

Great video and great channel, subscribed immediately! Keep up the good work bro

[@CaliToTheCrowd]

Welcome aboard! Glad you enjoyed it and thanks for joining!

[@krg8774]

Great video

[@CaliToTheCrowd]

Glad you enjoyed it, Ken =]

[@kbokota1]

excellent video man!

[@CaliToTheCrowd]

Thanks, Kyle!

[@scorpiovilla]

Thanks a lot for such a lovely description, as u know majorly people out there who are already advance in their wkout they fail to tell the pure beginners wkout which uve explained so well and such a structured manner that it was really helpful. Tx a ton

[@CaliToTheCrowd]

You're welcome! I'm still sort of new to this too but more needs to be done to make calisthenics more accessible for all! 💪🏿

[@janetswinston9202]

Just what I needed to watch before I left for the gym! your progresses are so motivating

[@CaliToTheCrowd]

Thank you! I just wish I could progress faster (don't we all haha)

[@rijudkatyal2216]

Awesome advice , great work man , keep making such videos

[@CaliToTheCrowd]

Thanks, and yup, new video every Sunday

[@peehooz]

1:04 Osvaldo Lugones. Definitely he's a beast! I too started off by watching him tbh.. Btw, Great video🙌

[@CaliToTheCrowd]

Glad you enjoyed it! - And you're right - gravity definitely doesn't apply to that guy!!

[@reghaabraham]

Awesome!!! Will put this to work asap Thanks bro.

[@CaliToTheCrowd]

no worries! And let me know how it goes =]

[@fallen_seraphim]

Any advice on how to tackle the valley back problem when doing push ups?

[@CaliToTheCrowd]

Best thing to do with that is to really squeeze the glutes and brace the core! 💪🏿

[@fallen_seraphim]

Thanks!

[@ivanrivero2695]

Just recently I found out this video. Great tutorial, mate, thanks! Very useful. You can't imagine how grateful I am.

[@CaliToTheCrowd]

I'm happy you enjoyed it 🙂

[@bnmx3456]

I really needed this, thanks from turkey 🖐️

[@CaliToTheCrowd]

Glad I could help

[@pranavrathod22]

Thank you man . for this video Bring some More beginner stuff peles

[@CaliToTheCrowd]

For sure! =]

[@ensh7224]

Ah and I’m a new follow and your videos are A1 bro keep it up you have an awesome channel so far in my opinion, just keep gaining knowledge 😄 👌🏼

[@CaliToTheCrowd]

What a nice comment! words like this are so motivational so I really appreciate this man 💪🏿

[@ensh7224]

@@CaliToTheCrowd is this all stuff that you just learned through personal research or are you also certified or in school?

[@CaliToTheCrowd]

So the main reason behind this whole channel is that I want to show that people don't have to spend lots of money on personal trainers etc. to learn these amazing skills. All of the information in these videos are from my own research and I want to show that a normal guy with no gymnastics background can learn calisthenics, and I want to help others learn as I do it =]

[@krg8774]

Question: as a beginner (sets) sometimes time is a issue would 2 sets be enough?? Was gonna try & do this twice per day as time allows. Look forward too your opinion.

[@CaliToTheCrowd]

Good question. To be honest, yes. 2 sets can work. The main thing is that you are working the muscles effectively. If you want to work out twice per day, that is fine, just make sure you are getting loads of rest too as that is really important

[@krg8774]

@@CaliToTheCrowd thank you I’m fired up :)

[@aflah4863]

Full support let's gooo dude ❤️❤️

[@CaliToTheCrowd]

Thanks man!

[@drsanalmc7249]

Super bro 👍

[@CaliToTheCrowd]

thanks 😁

[@ykg8903]

Mate your a fucking beast thank you sooo much man finally deffos one of the best tutorials on KZbin

[@CaliToTheCrowd]

Glad you found it valuable =]

[@freedom_fighter1]

Nice job bro keep it up 👌

[@CaliToTheCrowd]

Cheers! Thanks =]

[@mahimaharitosh4019]

What gloves did u use while pull ups. Is it not slippery

[@CaliToTheCrowd]

They're just some cheap nike basic ones 🙂 I try not to use them so much any more though because the grip is better without them

[@riconater3215]

Solid beginnner information. Been working that pike/forward fold flexability for the Lsit and seeing some good progress! It also is helping alot with the pike pushup so I can get a more upright torso and to make the exercise harder. Btw did you build that outdoor calistenics gym? That is a pretty sweet setup!

[@CaliToTheCrowd]

Glad that the piking is going well! The pike push-up is so much harder than it looks, at least to pike enough so that it fully works overhead pressing so keep that going! And I WISH I was that good at DIY haha! I managed to get them put in just before last Christmas - it has been a God send during lockdown

[@riconater3215]

@@CaliToTheCrowd it really is a hard exercise! Very humbling when you first try it and to get it to look clean with full rom and core compression takes a lot of practice. I cant wait to try an overhead barbell lress after months of just pike pushups, planche leans, tuck planche holds, and handstand practice to see how much it goes up. Whether you built it or not still great setup! Its nice that Europe seems to have nice calistenic gyms in parks. Hopefully the US will jump on board with that. It could lead to group exercise instruction at a park which would be low overhead cost for a training business. Keep up the awesome videos man!

[@darrensimmons6943]

I don't know why it took you giving me permission to reduce the range of motion on the pike push up for me to try it that way. I have always tried to do the pike push up but seriously struggled, and because of all the dogma around "you MUST" go full ROM, I just never thought to try a limited ROM and instead I stopped doing them. Thanks for making this beginner workout that normal people can actually do!

[@CaliToTheCrowd]

'Do your best, and don't sweat the small stuff' - best advice I could possibly give =] Glad you're enjoying the videos!

[@travelerschronicle5040]

I absolutely loved your video and working out according to it since it's pin pointed to the caption. You just earned a subscriber, you deserve millions bro, take love and blessings bruh 🙏 ❤

[@CaliToTheCrowd]

Welcome to the Cali Crowd!

[@preraksharma9356]

Love from india sir... Thinking of starting this in quarantine.. One more thing sir... I do workout also with dumbles... So there will be no possibility of tears or excessive force if i do the workout and these exercises in 5 hrs diffeence!!!

[@CaliToTheCrowd]

Thanks for your questions, Prerak! Mixing dumbbells in with calisthenics can definitely be a good idea - just depends on what you are looking to achieve =] If you're worried about injuries or overtraining, then train lighter with weights and stick to low intensity with calisthenics until you are more comfortable with it =] 5 hours is a bit of a short break between training session in my opinion. I would recommend training as normal, and swapping one or two of your sessions that week to be focused on bodyweight. Ultimately, it's mostly up to you, see what you feel, as you become more experienced, you'll start to find out what you like and what works for you and then you'll be able to make your own routine 💪🏿

[@preraksharma9356]

@@CaliToTheCrowd absolutely.. Thankyou sir for the advice and info..

[@preraksharma9356]

Bro im not sure if it comes under your expertise.. But i am trying these exercises and i feel gud.. But i guess my forearm brings me down.. Any exercise i can do to increase forearms? With dumbbells or without?

[@CaliToTheCrowd]

@@preraksharma9356 Yeah there are some great exercises you can do for that! I actually mention a great exercise for building strength in the forearms in my 'prevent wrist and elbow pain' video. As the name suggests it is also good at maintaing healthy joints =] You can also boost forearm strength by literally hanging on the bar 😁

[@kechit]

I like it bro

[@CaliToTheCrowd]

Thank you, glad you found it helpful👊🏿

[@SaluteMalute]

You do those excercises for 3 reps?

[@CaliToTheCrowd]

no 10-12 reps for 3 sets

[@nareshv3269]

Pls tell the reps of all of these

[@CaliToTheCrowd]

to start with work on 3 sets 10 reps 😁

[@armyf.f8042]

Nice bro

[@CaliToTheCrowd]

Thanks

[@krg8774]

Pistol squat ? Squats with weighted vest??

[@CaliToTheCrowd]

I do like Pistols, but prefer weighted squats and deadlifts

[@jogador1070]

Great video bro!!! I wish I could watch your videos but I don't understand your language, success bro. SALVE DO BRAZIL🇧🇷🇧🇷🇧🇷

[@CaliToTheCrowd]

Obrigado por deixar um comentário. Sei que você pode ter problemas com o inglês, então usarei o Google Translate para escrever esta mensagem em português. Infelizmente, só posso fazer os vídeos em inglês, mas espero que em breve haja legendas traduzidas decentes. Se você quiser me fazer perguntas, fique à vontade para digitar em português e usarei o Google para responder. De qualquer forma, desejo-lhe boa sorte no seu treinamento, meu amigo!

[@_Avaan_]

AWESOME VIDEO BRO♥️.. I'M NOT AN ACTUAL BEGINNER BUT IT'S VERY HELPFUL.. SUBSCRIBE DONE👍

[@CaliToTheCrowd]

Glad you enjoyed it =] And thanks for joining the channel =]

[@ensh7224]

So I just came across recently a program called the knee ability zero. But first you should definitely check out kneesovertoesguy on KZbin, he poses some interesting body weight workouts for proper ankle knee and hip mobility but he it’s mainly for your knees but it works on the whole bottom portion of your body. So check it out and see for yourself!

[@CaliToTheCrowd]

Thanks for the recommendation! I'll give that a go. I love findinh quality YT videos 👌🏿

[@2c4k18]

I can’t help my knees of elbows rubbing in together for the frog exercise

[@CaliToTheCrowd]

Try taking a look at this: kzbin.info/www/bejne/o2enpKuZqttnjtU Hopefully the cues in here will help =]

[@akosijason]

💪

[@CaliToTheCrowd]

👊🏿🔥

[@krg8774]

Need crash helmet lol for frog exercise.

[@CaliToTheCrowd]

and a load of pillows!

[@daniella3528]

5:44 Andrew has got some bars 😅

[@CaliToTheCrowd]

Jay-z has got nothing on me!

[@singhcreations7650]

I was hospitalized and have lost all my Cali gains(muscle and skills) can't even do push-ups now😭😭

[@CaliToTheCrowd]

Wow! That really sucks man! I hope you quickly get stronger than you were before!

[@singhcreations7650]

@@CaliToTheCrowd thnx for wishes man...looking for some motivation through your videos

[@golisusruth927]

Man make calimove review

[@CaliToTheCrowd]

I would love to meet those guys one day. I might use one of their programmes one day, but for now, I just want to show that you can get far without buying any programmes 🙂

[@jc.eh.123]

Pistol squat?

[@CaliToTheCrowd]

Yeah, Pistols are decent, but I personally prefer standard barbel squats =]

[@সেখকাসেমকাসেম]

Iove from india

[@CaliToTheCrowd]

Thank you!

[@raziqzaidan2223]

Yeah i can do this,but my hand is short

[@gryllsboy8079]

Pistol squat

[@CaliToTheCrowd]

I do like Pistol squats, I just find that after a while, you don't get a great strength response from them

[@errenyaegger4848]

Hardest part of a pull up is the lowest point? Not sure of that

[@CaliToTheCrowd]

Fair point - and you're actually right. When you think about the strength curve of a pull up, the hardest point (for most people) will be the middle i.e. when you are halfway through one rep. But when placed in the context of an absolute beginner - so somebody who has never done a pull up before - getting from a dead-hang to an active hand will be crazy difficult. In fact, just hanging on the bar may be a challenge.