High-frequency Calisthenics Blueprint (How to Design Your Own Weekly routine)

Get a free PDF summary of today's Blueprint (dropbox link): bit.ly/3ArX5aH
Attend my Strong & Lean After 30 Bootcamp: bit.ly/StrongL...
In this video I’ll be sharing with you a detailed High-frequency Calisthenics (HFC) blueprint based on which you'll be able to design your own custom HFC weekly routine!
A well-balanced routine that builds strength & muscle and develops a lean, symmetric and aesthetic physique, by having your body engage in all the essential human movement patterns!
Lastly, besides the neuromuscular system, the blueprint also makes sure you condition your cardiovascular system!
(with friendly-alternatives even for those who despise traditional cardio like me)
Make sure you don't miss this one!
[GET YOUR FREE BEGINNER'S GUIDE] www.bodyweightm...
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Recommended Gymnastic Rings ◎◎: www.bodyweight...
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OTHER BOOKS (Beginner and Intermediate):
- All you Need is Pull-up Bar (My Story):
- How to sculpt a Greek God Marble Chest with Push-ups
- How to Carve a Gymnast's Ripped Back with Pull-Ups:
- Easy Weight-Loss] Lose weight with 30 easy tips
Find them all here; www.bodyweightm...
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ADVANCED HOME-WORKOUT PLAN:
Superhero Bodyweight-Workout: www.superherobo...
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My favorite Jump-rope: www.bodyweight...
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Follow me on INSTAGRAM: / bodyweightmuscle
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Disclaimer:
All information in this KZbin channel is presented with good intentions. You must always consult your physician prior to starting any exercise/diet program, especially if you have any medical condition or injury that contraindicates physical activity. All forms of exercise pose some inherent risks. You must take full responsibility for your safety and know your limits. Before practicing the exercises in this book, make sure that any kind of equipment or surface you train on is well maintained. Do not take risks beyond your level of experience, aptitude, training and fitness. If you experience any acute or chronic pain, consult a physician. This publication is intended for informational use only and I will not assume any liability or be held responsible for any form of injury by the utilisation of this information.
#calisthenics #calisthenicsworkout #bodyweightexercise

[@BetterYou775]

Excuse me the file is deleted could you please post it again

[@BodyweightMuscle]

Hey everyone, I nowadays focus on helping busy dads so if that's a category you fall into make sure you *join our Free Busy-dad Nutrition & Calisthenics course* → bit.ly/dadbod-course and send me a personal msg if you need any help! In this video I’ll be sharing with you a detailed High-frequency Calisthenics (HFC) blueprint based on which you'll be able to design your own custom HFC weekly routine! A well-balanced routine that builds strength & muscle and develops a lean, symmetric and aesthetic physique, by having your body engage in all the essential human movement patterns! Lastly, besides the neuromuscular system, the blueprint also makes sure you condition your cardiovascular system! (with friendly-alternatives even for those who despise traditional cardio like me) Make sure you don't miss this one!

[@raghvendersinghrajput]

The most consistent person I've ever seen.... probably KZbin shadow banned his channel. You should start working on another channel too bro.

[@sergedupon7903]

Hi Anthony, i am 44 and i love high frequency low volume calisthenics training! I very much like your opinion on my current training. I train every day and doing two sets to faillure of 1 push, 1 pull and 1 leg excersice, so 14 weekly sets total per body part. I alternate/switch excercises every day and every other day a cardiovascular training like hill sprints, airbike or jumprope. So for example , day 1 i do 2 sets of pull ups, push ups and jump squats, day 2 i do inverted ring rows, dips and hill sprints. What is your opinion on this approach?

[@BodyweightMuscle]

Hello Serge, sorry for the late reply but I've been on vacation the last 10 days and I've missed some comments... I like your approach with one exception - the fact that you don't ever take a day off (unless I misunderstood something). I think a day of full recover is always a must (both for physical and mental purposes). Still, if you don't like taking a day off, you can also have a deload week every 4-6 weeks. Is that something you've been considering or something you do?

[@sergedupon7903]

Hi Anthony, thank you for your response. Hope you had a nice vacation. You are right, i never take a day of full rest. The reason for that is that i look at the total volume per week not per day. So maximal 14 sets per week and sometimes a little less when i do just 1 set to absolute faillure when i think it is enough. So when you look at it from a weekly point of view, lets say 7 to 14 sets of 1 push, 1 pull and 1 leg excersise per week (a side from the cardiovascular training every other day), you still think i need a rest day? A deload week is not realy my thing.

[@BodyweightMuscle]

@@sergedupon7903 well, in the end it really depends. For most people I'd say yes on the deload week, but if you feel that your performance is fine (you don't experience long-term dips, fatigue, etc.) then continue doing what you're doing. If it works, it works :)

[@simon9329]

Been doing Anthony's summer camp bootcamp for last 8 weeks with great all round results, he know's his stuff!

[@ianmorgan1105]

Hi all, a few of us actively on the bootcamp have commented here. Myself, Stephen, Ernesto, Simon to name but a few, all my bootcamp buddies who I’ve got to know well over the last year. The cost is super reasonable and the knowledge that comes from Anthony and encouragement from all makes it a really cool place to join. I genuinely look forward to logging my workouts which in turn encourages me to stay consistent. We have a laugh and importantly I’ve stayed consistent with my workouts for a year even through some really turbulent personal times for myself. Anthony is a real and genuine person who has helped me more than I can put into words. My hero 💪 P.s. watch out for the sloth workouts - they are a right 🤬 and I swear Anthony loves to put them in just to punish me

[@stephenbaggott2815]

Hi Anthony, Fame at last😂 Anyone who wants an effective training structure, with a motivating bunch of people sharing similar goals, give this bootcamp a try out. I’ve been part of it for more or less a year and have loved it, the workouts are varied, tough and fun.

[@ianmorgan1105]

👋 fancy seeing you on here, can you believe it’s been 1 year 💪

[@stephenbaggott2815]

@@ianmorgan1105 I know, we’re all another year younger 🤟

[@nicolaschristophorou8671]

Great video! Ευχαριστώ Anthony!

[@TwoBros_cz]

Another super video bro🔥

[@cesarpacheco2808]

Look great high frecuency training. What do You think about low frecuency?

[@BodyweightMuscle]

Hi Cesar, how many workouts per week do you mean? Three or less? Also what is the goal and training level?

[@cesarpacheco2808]

@@BodyweightMuscle 3 times per week, training each muscle group 3 times biweekly. In a Upper / Lower body split

[@dhavidamadeus8072]

Wow! that intro song nailed it from the start.

[@ajithpr4909]

Hi Anthony.. Im a beginner with 6 months of training.... My question is... I do around 9 to 10 sets ( 12 reps each) of push ups so i can do variety like dive bombers, pike, declined push ups, diamonds, etc. And i do 3 such push movements a week. Is that too much?

[@BodyweightMuscle]

Hi Ajith! I need some more details... How many days a week do you do that? Everyday? Other than push-ups, are you doing something else strength-related?

[@ajithpr4909]

@@BodyweightMuscle hi Anthony. Im terribly sorry for the late reply. So this is what I do. I do push movement 3 days a week. ( same goes for pull and leg exercises) I give rest for 48 hours before doing the same movement again. Push : 3 sets of pike pushups ( 10 to 12 reps), 3 sets of declined push ups (10 - 12 reps), 3 sets of archer. Then 1 or 2 sets of dive bombers/ diamonds / knee to elbows (10 - 12 reps... Pull exercise - wide pull ups ( 4 * 8), standard pull ups (4 *8), chin ups ( 4*8) all done using resistance bands (7 to 15 kg resistance) Legs - bulgarian slpit squats (4*15 both legs), hindu squats (4 *50), single leg calf raises (3 *30, both legs)

[@plpgboy89]

Hi Anthony. I'm trying to fine tune my version of your exercise plan, so I have a few questions that would help me with that. For workout B cardiosthenics, if I don't have the right setup to do wall jumps for a plyometric exercise, are there any other exercises I can do?

[@BodyweightMuscle]

Hi Paul! Sure, I recommend jumping lunges or plyo-burpees in that case kzbin.info/www/bejne/fXa9aKibl851atU let me know if you need any more help 💪

[@plpgboy89]

Thank you! I do need a little more help 😂. For workout C, if I don't have the right setup to do dips for a decline push exercise, can I do decline pushups instead by raising my feet above the ground? Or is there a different exercise you would recommend? Also, I know you don't recommend doing the exact same exercise 2 days in a row. Are pushups, pike pushups, & decline pushups considered different exercises because they have different movement patterns?

[@fabiomyers3320]

Good job brother 😊 Love this☝🏼

[@ethanielethaniel]

Give us more videos!

[@ernestocavalheiro]

The best coach 👊🏻💪🏻

[@BodyweightMuscle]

Thanks brother 😄💪🏻

[@pauloferro8755]

How many rounds my bro?

[@BodyweightMuscle]

Hi Paulo, 3 rounds per workout!

[@micah1754]

Thanks so much Anthony, your resources and guidance have been a gamechanger for me. I'm a trans guy and currently recovering from the last of my transition related surgeries. It has been really hard not being allowed to train...feel lazy and like I will be losing strenght/gaining fat. I'm meant to be focused on eating plenty and resting for a few weeks. Prone to lapse back into anorexia and need to prevent that, so if anything gaining a bit of fat at this time would be better than restricting and slipping into eating disorder. I really hope I'll get my strength back soon, and be able to get back where I was with the rings and other BW exercises, so I can keep improving. Thanks for all the great info you put out in to the world. Its been of great benefit to folks like me all the way in NZ :)

[@BodyweightMuscle]

Hi Micah, I hope you get back to your regular training rhythms soon!

[@Mbq-sh6bj]

Hi BM. Have you ever tried "shifting" / archer push ups (where you shift weight from one arm more onto the other one until you're predominantly using one) or variations of one-arm push ups (flat on the ground but also with the arm on an elevated structure)? Maybe you have. Thought I'd mention them in case not. They're great! After tons of regular / two-arm push ups, they're a challenging change of pace for horizontal pushes.

[@BodyweightMuscle]

Hello 1128! Sorry for the late reply but I've been on vacation the last 10 days and I've missed some comments... I used to do one-arm push-ups in the past but I find them a bit to aggressive for the shoulders as you grow older. Other than that I think they're a great exercise, especially for younger men!

[@andreabai3531]

Hi Anthony, you recommend to reach technical failure into the last round only, but what about the previous rounds, how many reps or maximum effort? Thanks

[@BodyweightMuscle]

nice!

[@alexelsegundon1415]

Thanks a lot bro

[@BodyweightMuscle]

Your very welcome!

[@nandogc]

Hi Anthony, Tell me please, how many rounds should I do in each workouts?

[@BodyweightMuscle]

Hi Nando, three main rounds for all a,b and c Workouts! 💪🏻

[@nandogc]

@@BodyweightMuscle Thank you very much Anthony!

[@alexelsegundon1415]

Hey bro i am recivery from a surgery of tibial fracture now i have an endomedular nail but now doing excercise i follow your videos Trying to recovery muscular mass in leg thanks a lot for be an inspiración bro take care and keep the good job

[@BodyweightMuscle]

@@alexelsegundon1415 Hey Alex, glad you find the channel helpful, and thank you for the nice words. Keep on training!

[@DSPNWtoCali]

Hello Anthony. Been a short subscriber but I find your attention to training is great, especially the title. I am 39, with belly fat, no soda beside coffee and I eat like anyone else. So I think my lack of exercises and whatnot within 2-3 years gave me the belly fat, love handle whatever you want to call it. I find doing cardio workout and focus ab training. Does not help with my stomach. I want to get rid of them. Since I found you, I stop focusing on core or ab exercises because I find it to be a little waste of time. So I been mixing strength training and cardio like a few of your video. I notice my muscle developing more and more, strength more and more but darn those belly fat. Like I said, I enjoyed eating everything, poultries, rice, egg, good homecooked food, and veggies and fruits. Maybe having a belly fat, eating less help? Maybe with belly fat, work harder in cardio to burn more fat. Like I said, haven't train in 2-3 years and want the best. Maybe your style of exercises I keep on training and see the result I want in 3-8 months. Hey I work for it. Lol. TIA.

[@BodyweightMuscle]

Hello DS! Let's have a look at your case step by step... Do you have a general idea of how much protein you're getting per day? Protein is crucial for body composition

[@DSPNWtoCali]

@@BodyweightMuscle I get protein everyday. Alot or mostly through meats eating. I wouldn't know what kind amount of mg of proteins I intake each days. I just consume knowing I need them. I do light work as a contractor. Plus I am Asian American. Have a newborn and that threw me off even more. However back at it again. I read through one book about Greek chest. Almost done with your How to never skip your workout again, I think that is what it is call. That book what moves me to get back in shape. Done a 1 weeks 4 days straight, busy those other 3 days, strangely it was Friday, Saturday and Sunday, hmmm. Monday today, and already done my workout for today. May add focus workout somewhere in the day like a pull up, negative, hold or pause, assistance band on pull ups, etc. I am also doing your warm up and mobility training mix in. Hopefully this continue. Just want to know will doing what I started now, will I see my belly sheds off.

[@andreabai3531]

How many seconds for the non warm up sprints? Thanks

[@BodyweightMuscle]

30 seconds!

[@plpgboy89]

Hi, Anthony. For cardiosthenics, if I want to jog in my room, can I just jog in place without moving anywhere? Or would you prefer regular jogging, even if I have to keep making turns/changing directions? Also, after the deadhang ends the 1st round, do we jog again or go back to the lower body plyometric?

[@BodyweightMuscle]

Hello Paul, you can do static jogging, or if you find that boring you can also do jumping jacks (or even mix the two, whatever you enjoy as long as you stay in zone 2). About your second question, are you referring to the cardiosthenics workout? If so, then you indeed jog between each exercise!

[@plpgboy89]

Yes, for the 2nd question, I was referring to cardiosthenics/workout B. So I do jog at the end of the round, as well. Thanks for responding.

[@BodyweightMuscle]

@@plpgboy89 yup! your very welcome!

[@eldude_dnb]

The file is deleted, could you please post it again?

[@BodyweightMuscle]

Hi Oleg, fixed, check it out

[@eldude_dnb]

@@BodyweightMuscle thank you very much! Great channel and books, big up!

[@bubblebubble50]

Sir, what do you make of applying supersets of pull/push in this high frequency workout?

[@BodyweightMuscle]

Hi BB, sorry for the late reply but I've been on vacation the last 10 days and I've missed some comments! Do you mean doing these as a replacement, or following the workout as is and decreasing the rest between pull and push?

[@bubblebubble50]

@@BodyweightMuscle sir, thank you for getting back to me, hope you had fun during holiday. I mean for example, 3 supersets of pull/push per day, 6 times a week, so 18 supersets in total. Does it sound good?

[@BodyweightMuscle]

@@bubblebubble50 yes, but don't you want to add some lower body and abs (to make it a more whole body and more round workout)?

[@bubblebubble50]

@@BodyweightMuscle yes, I’ve been doing some plyometric lower body workouts- jumping lunges and jumping Bulgarian spit squats (would this too much impact on knees though?)

[@BodyweightMuscle]

@@bubblebubble50 if you use proper form and you warm-up well you should be fine ;) !