Home Workout for Beginners (2023)

Here's an easy way to get started into working out at home! You can start with an exercise you can do and work your way up as you get stronger.
NEW - Fitness Book:
www.hybridcalisthenics.com/book
Free Fitness Routine:
www.hybridcalisthenics.com/ro...
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Programs:
www.hybridcalisthenics.com/pr...
Progressions:
Pushups: www.hybridcalisthenics.com/pu...
Pullups: www.hybridcalisthenics.com/pu...
Squats: www.hybridcalisthenics.com/sq...
Leg Raises: www.hybridcalisthenics.com/le...
Bridges: www.hybridcalisthenics.com/br...
Twists: www.hybridcalisthenics.com/tw...
Gym Rings:
www.hybridcalisthenics.com/rings
Free DIY Gym Rings Tutorial:
• DIY Gymnastic Rings | ...
Questions? Certified fitness trainers answer your questions:
support.hybridcalisthenics.com/
Legal Notice: Consult your doctor before beginning any kind of exercise program. This video does not replace a physical therapy program or consultation with a medical professional.
#hybridcalisthenics #homeworkout #fitness
---
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[@HybridCalisthenics]

Fun fact: This is a high-quality remake of my VERY FIRST KZbin video on this channel! Many of you already know this information, but I wanted an easy, thorough video that people could link their friends when talking about our fitness philosophy. I wanted this to be a good place for them to start! Hope you're all well! Fitness Routine: www.hybridcalisthenics.com/routine NEW Book Version: www.hybridcalisthenics.com/book

[@HybridCalisthenics]

(And yes the camera quality, clothes, and even some fitness form of the first video made me cringe a bit, haha. Always trying to improve, though! Thank you all for being here.)

[@Jha9124]

Waiting for your app 😅

[@karasekjh]

Waiting for your app

[@jenw1116]

Oh yes the app!

[@I.m-Me]

16:57 ​@@HybridCalisthenics​- For people whose psoas is causing the low back pain during leg raises and such, the safest way to do them is with one foot planted to maintain hip - and therefore spine - stability. Similarly, people who experience spine pain when their thighs touch the floor may prefer to keep a rolled towel just inferior to their butt, as that will keep the psoas from pulling too hard on the vertebrae until they can loosen it and improve their range of motion. A great way to loosen any muscle is to use it slowly and mindfully, then relax. In this case: 1) Lie down and feel your body against the firm, flat surface. If you need the support of a pillow or towel to prevent pain, use it. 2) Take time to experience any tensions, discomforts, raised areas, asymmetries, and differences over time. Greater awareness produces greater results. (My teacher called this "consulting the griddle".) 3) Begin taking slow, deep belly breaths. Feel the changes in your body against the floor. 4) Plant one foot around knee level. Deeply inhale. 5) The abdominal squeeze of exhaling your deep belly breath pairs with slowly raising the other leg however much feels safe. (Depending on the body's condition, this may be a straight leg rising into the air or rising knee dragging a foot. If the straight leg wants to bend as it rises then there is probably too much hamstring tension.) 6) Continue paying attention to the sensations of your body. Focus especially on the muscles lifting your leg. Try to feel the connection between your lumbar spine and the uppermost inner side of the femur. If you can, focus on using this muscle in particular. 7) Try to time your movement and breath such that you reach the end of your comfortable range of motion at the end of your exhale. 8) Slowly inhale as you gradually lower your leg, maintaining focus on the muscle connecting it to your spine. Maintain the slowest pace that won't cause you pain or have you run out of breath too early. 9) Upon reaching your original position and full lungs, exhale deeply and relax your body and mind as completely as possible, melting into the floor. 10) Repeat several times on each side. For best results, roll over and lift backwards. (For hamstrings, inhale as you lift, exhale downward, inhale again & relax on the exhale. Use the slowest breath and pacing that can keep time together without causing you pain.) --- This is a controlled release of the problem muscle. Going slowly requires your brain to regain conscious control of smaller parts of the muscle. Often the movement will be jagged or stuttery if it isn't used to finer movement or certain portions of the range. The stronger your focus on an area, the more control you regain. Similarly, the more deeply you relax, the more tension you are telling your muscles to release. If you can get the hang of doing both at once, you multiply your results. Reducing the tension increases your range and should decrease your pain if it improves the balance with the opposing muscles and you also don't have some other complicating factor. Releasing opposing tensions, as mentioned in 10, is preferred. If you like this technique, look into Thomas Hanna's Somatics or Feldenkrais Method. Otherwise, just know that you can apply this to any muscle. And if you don't have the time or the patience, just flex whatever it is hard like a cat or a dog stretching and then relax completely. Again, it works especially well if you really feel it as you do it.

[@nirestrunk4923]

You're the only person I've seen who doesn't make me feel like I should be ashamed for needing to start on "easy" things. Thank you.

[@matthewede7282]

My boy really summed up real estate with “walls are really expensive”

[@jesyarreola988]

A year ago I started with your routine. Pushups on the kitchen counter. Wall pullups using the door frame. Followed through the progressions. Building that fundamental strength and discipline was the most important step in keeping up with my fitness journey. Now I can do dips and pull ups. I attribute my start to your videos and routine. Thank you for putting this information out there.

[@Jenova1009]

How often did you exercise? Every day or a few times a week?

[@jesyarreola988]

@@Jenova1009 3 to 4 days a week. A break between each day. If I haven't recovered, that's when I would take a 2-day break.

[@coolcat9516]

I’m asking this here because it might get lost in all the other comments out there. So, at the end he shows the table and there are 2-3 sets for each exercise. So for example it was stated that wall pushups are 3 sets of 50, and once I finish that it counts as 1 set in total?

[@angelk6329]

​@@coolcat9516no, if you do 3 sets of 50, that's 3 sets

[@danyongreymoon3704]

Same here dude! I'm glad it worked for someone else too!

[@m0-m0597]

*Timestamps* 24:23 Overview and plan 01:20 Wall Push Ups 03:42 Incline Push Ups 04:44 Wall Pull Ups 06:26 Incline Pull Ups 07:12 Horizontal Pull Ups 07:58 Horizontal Pull Ups Variation 09:30 Jackknife Squats 10:58 Assisted Squats 12:47 Knee Raises 13:50 Advanced Knee Raises 14:45 Leg Raises Variations 18:26 Glute Bridges / Short Bridges 19:47 Straight Bridges 21:31 Straight Leg Twists 22:32 Bent Leg Twists 23:27 Full Twists

[@_DigitalDave_]

Nice, good work. Ty

[@m0-m0597]

26:03 ;)

[@nativenugget]

thanks man! appreciate it

[@greasergaming156]

Greatest person in the comment section, thank you!

[@locomotive43]

Thanks you for the timestamp

[@holliyargo9018]

I appreciate that you keep the actual limitations of beginners in mind in your tutorials. So many "workout for beginners" videos are not for beginners at all. You explain things very well. Thanks for your good work!

[@jmc8076]

True.

[@Assassin-lv5jl]

Okay guys heres working out for beginners at home. Guy proceeds to walk into an in home gym with all the equipment okay guys take this and do that.

[@018anita]

Double Indeed!!!

[@248.n_n]

Plus, a lot of beginners do also start working out of insecurity so they might be shy to go to the gym or even buy equipment from stores so his tutorials is a good start so these insecure beginners can bulk up and gain a bit, until they are finally confident to go out to an actual gym or buy equipments to make home gym, and start to improve from there with more advanced equipments.

[@TeWhero]

Right, they’re like “heres a beginners work out,” then does something wild and a wall push up.

[@roofermike2007]

I’m a 46 year old hobbyist power lifter. I don’t watch your videos because I need them. I watch your video because the world needs them. You might he the most wholesome thing on the internet. Keep up the great work.

[@lisaahmari7199]

One of the best comments I have ever read in a comment section. And I agree with you. This guy is real and sincere and a breath of fresh air.

[@jimnagel5611]

I AGREE -- WE'RE OVERRUN WITH NUMBSKULLS INSISTING YOU'RE NOT IN SHAPE UNLESS YOU CAN SQUAT 3 MILLION POUNDS & DO 1000 PUSHUPS A DAY - THIS GUY IS REALISTIC FOR THE AVERAGE PERSON THAT IS LUCKY IF THEY CAN CARVE OUT 30 MINUTES A DAY FOR ANY KIND OF A WORKOUT - MUCH LESS AN HOUR -- OR 2 - OR THREE -- HE KEEPS IT REAL - GRAND YOUNG MAN

[@cynthiahonorio9758]

@@lisaahmari7199 I agree. Wholesome fitness expert. Love that he wears flip flops. I will add his routine to my 3-km daily walk.

[@FONEternal]

If yall don't even have 30 minutes to spare on any given day, ya might be doing it wrong lol

[@wolfgang4368x]

Greetings from Germany. Livingroomwarrior, 67, handicapped!❤😂

[@quinnpuffer7901]

I feel like you're one of the only health and fitness people on youtube that ive seen who actually really cares about being generally healthy and fit instead of trying to convinve you to join their classes. I feel like you really care about living healthy, and your videos are way more approachable than other over the top fitness youtubers. I appreciate your dedication

[@liquid371]

Thank you for showing up for ppl that only just started out now. No matter how long you've been doing this, you always make sure that beginners are included. So humble and with a lot of knowledge. We love you Hampton❤

[@Laura-kl7vi]

Agreed!

[@fernandahirokawa3767]

I've started this routine 4 weeks ago managing just 8 reps of each exercise. Now I am at the mark of 25-30 in each. And looking forward to progress. Thank you Hampton!

[@intens_fx]

Hey did u noticed any change in strength or muscle mass just asking

[@fernandahirokawa3767]

Update. I am in week 8 of routine. I can do 3x50 reps of Wall PushUps & PullUps and today I progressed to Full leg raises. My gym rings just arrived for the Inclined PullUps progression. If I lived near the US would definitely have bought Hybrid Gym Rings tho. Thank you Hampton, you're my flip-flopped idol. ❤😊

[@fernandahirokawa3767]

​​​​​@@intens_fx​​​ luckily I know the answer! Went to a dietitian on week 2 and returned on week 6 of this routine. Over the course of 1 month (weeks 2-6), I built 2 kg of lean muscle mass and lost 1 kg of fat. I exercised just this routine nothing else + had a non-restrictive diet. My goal was not to push a hard change and rather build progress sustainably because I started 100% sedentary and did not want to drop. Again. I feel I am progressing in both routine and diet in a way that is sustainable long term. ❤😊

[@davidjkittner]

Keep up the great progress! 👏🏻👏🏻👏🏻

[@fernandahirokawa3767]

​​@@intens_fx Hi! Yes, I went to a dietitian in week 2 and came back in week 6. Thru this 1-month I've lost 1 kg of fat and gained 2 kg of lean muscle mass. I was also on a low fat diet but my dietitian isn't of a starving school , I could eat plenty of fruits, salads, carbs on lunch and dinner and low fat protein.

[@trash-3058]

He seems like such a nice person He makes me feel so calm (idk how to explain)

[@rohxts]

i started working out from home a few years back. now i can do pushups,pull,ups,dips and squats. still not in the best form and shape, but it's definitely better than i was before. for all of you who are struggling, just keep calm and be consistent. you got this

[@FireSilver25]

Congratulations ❤

[@2malsahm59]

Thank you for making exercises so accessible. No workout clothes, shoes or equipment. This is what I need to not make excuses.

[@benbetts3736]

Thanks! I can tell how genuine you are about making the world a healthier place.

[@HybridCalisthenics]

That's the goal! Thank you so much for being here!

[@MoonLitChild]

As someone with chronic pain who's gained a lot of weight over the last few years, this has been exactly what I've been looking for. There's no way that I will *never* feel pain doing these exercises, but that's not going to stop me.

[@apollofateh324]

Hey person! If you have chronic pain, it might behoove you to get a blood test for food allergies and intolerances (different things). Sometimes we have a sensitivity to something but we don't know it, and it ends up causing symptoms like inflammation and pain and fatigue. Just by eliminating it, it could resolve your chronic pain issue. It can also help you lose weight if the weight is dietary~

[@MoonLitChild]

@@apollofateh324 I have been diagnosed with fibromyalgia, and all of my first symptoms were GI/dietary-- that was taken care of already.

[@unionrisingyoga]

@@MoonLitChild Cold exposure can be great for chronic pain and Fibro. Wishing you glory on your journey!

[@MoonLitChild]

@@unionrisingyoga Hah! When I was in the hospital, cold was the only that helped until my rheumatologist hit on a good med combination-- I always joke that they had me packed on the bed like a fish at a fishmarket. xD

[@lelyel]

1:20 Pushups 4:45 Pullups 9:30 Squats 12:16 Leg Raises 18:09 Bridges 21:10 Twists

[@ASMRCheater]

The timing on this video is absurdly serendipitous. I was planning on starting this routine today, but now I know I was MEANT to start today. Thanks!

[@Its_MessiahHD]

I SWEAR THE SAME HAPPENED TO ME😅

[@catsarethebestpeople5790]

DID you start today/yesterday?! I started today (only discovered this channel a few days ago) - WOW. Everybody do yourself a favour, get on the Hybrid Calisthenics bandwagon! 🤸😁👍

[@fdafsdfasgs]

Hampton can read your mind. In fact - he is ahead of it.

[@Its_MessiahHD]

@@catsarethebestpeople5790 I started the day the video dropped!

[@catsarethebestpeople5790]

@@Its_MessiahHD great work!

[@miae.carangi3889]

I'm a BEGINNER beginner like. Novice is probably the best word here. Still extremely ignorant about a lot of this stuff but I'm doing my research as much as I can while keeping active. I've struggled for years with chronic illnesses - Hashimoto's and Polycystic Ovarian Syndrome to be specific - and my symptoms became so bad that some days I wouldn't leave my bed at all. My mental health even reached a point where I seriously contemplated taking my own life. I was in horrendous pain, had no energy, my lust for life was gone. Videos like yours are a huge source of comfort in that there is hope, recovery is for everyone, that you can start over and it doesn't have to mean immediately jumping into romanian deadlifts (lol) as long as you don't stop. I love your channel because it's wholesome, approachable, and non-judgmental. so many of the other fitness channels are intimidating and veer dangerously into toxic gymbro culture even when they mean well, and it's hard not to compare myself to someone who's totally jacked and healthier than me in my current state, and I wish more channels could be like yours.

[@conniesison4250]

I'm so sorry about your situation. I went through a lot too. I bleed heavy for almost 11 months and I really thought I won't live especially 3 differently gynecologist told me I'm lucky I'm still alive. And the 4th gynecologist told me I'm on stage 2. Then the 5th gynecologist didn't do much on me until he found out I needed full hysterectomy asap. He told my husband, I Misdiagnosed her 😢 he thought I'm only for pain pills and he found out he was so wrong. Even we told him the pain i had was unbearable and non stop. In 3 months I was in and out in the ER for 5x and 2x admitted. It's horrible. I have never ever thought depression is Real until that time especially after surgery. It felt like the world I was in was Empty 😢 Despite all the things I went through I never gave up and I will not. I have to stand for Life what has God given me and to show people that I can do it 💪 I want to be an inspiration for others. And you are inspiration too for not giving up ❤ Always Take Care of yourself. Always remember you are important too ❤️

[@turbokong8869]

I find the accessible starting versions of each excercise to be really encouraging, especially that you emphasize doing the excercises without pain. I have a health condition that effects my joints but was always told to "push through the pain" which just resulted in continuous injuries to the point that I stopped excercising altogether. I used to be fit but i am now the opposite of that. I will follow this program and work my way back to health

[@VashdaCrash]

Good luck! I hope you get the habit soon.

[@123simenHP]

I appreciate how you actually understand what it means to be a beginner. I can do most of these and harder body weight exercises like pull ups (usually between 7-9), pushups etc... but I still see myself as a beginner and what frustrated me the most when I started was that most beginner workouts were to hard for me. When you are just starting you shouldn't expect people to do jumping squats, push/pull-ups etc... but I feel like most beginner workouts are like that, for example Jeff Cavaliere is a great coach, but he isn't a good beginner coach imo, he, like most youtubers expect to much from a total beginner that haven't worked out in years or maybe ever.

[@hellotherehehehehaw]

I started this routine around 1 month ago. I am relatively skinny, so of course bodyweight exercises will be easier for me than for other heavier people. 1 month ago, I could only do around 2 to 3 push ups with bad form. Now I can do 10 and am doing visible progress. I will inform you guys again in 5 months.

[@Amina_Isnothere]

ATEEE-I REALLY WANT TO TRY THIS SO PLS UPDATE🙏🏾

[@TheBat_01]

How you doing champ?

[@hellotherehehehehaw]

@@TheBat_01 great, thank you, still making progress

[@hellotherehehehehaw]

@@TheBat_01 very good thank you

[@Gdhttu]

LET'S GO!!! Excited to see the update in a few months make sure to tag me :)

[@phibie8853]

I wish I found your videos years ago, because every time I searched for a beginner routine, it would just be the one difficult forms shown which, while somewhat easy, never really mentioned progressions which help correct form and build strength. Like seriously, this is THE most beginner friendly workout routine I've ever seen.

[@brianmatic539]

Your positivity and wholesomeness is contagious. I feel like I’m a nicer person each time I watch one of your videos.

[@JoliNatural]

"holding your own hand" such an endearing statement from such an endearing man.

[@purplexzombie3371]

I love how truly accessible you make it. Not just the actual notions but the things you use since that is what most have access to. ❤

[@chefoxy5950]

This was WAY harder than it should have been for me! I didn't realize how out of shape I've gotten in the past few months! 😳 Many thanks for this workout plan! 🌻

[@RoseSennin]

Dude, I don't know how but I've been watching you for years and yet I've only now started to take real steps towards my health. I just wanted to say thank you.

[@margin-fades]

What makes these videos so good is not just the information, but the wholesome spirit with which he presents it.

[@Madcheese22]

I've been following the hybrid routine for 8 months and it's really helped with rebuilding my strength after a rough period with my health and losing a very unhealthy amount of weight. Hoping to expand my skills someday!

[@Zoeywubsyou]

Thank you for curating this routine, and putting it out for free. You have a big heart and are such a big help.

[@sofiafabula5396]

Hey Hampton! Wanted to drop by and give my thanks. Today marks the 60th day of me following your program. I first found your channel more than a year ago, and it’s helped me a lot in starting to exercise. Although it’s small, I feel stronger than before. And to everyone else here, I wish you all a beautiful day :)

[@josuu_gz]

I actually started exercising because I found your routine, about 1 and 1/2 years ago, and it really really has helped me a lot, it has also helped me get through a lot of bad times, not only do I see the difference but I feel great every time I exercise with this routine, it is so sustainable, thank you Hampton, you are the BEST

[@StudioHannah]

THANK YOU FOR THIS. I have loved your old routine videos but it's great to have an update since I've fallen off of taking care of my body and need a reset. This video came at the right time!

[@neoyasu93]

My journey towards getting into shape started here. During the height of the pandemic I had a simple goal, I wanted to do 1 pull up. I didn't want to go to the gym due to social anxiety. Its been roughly 2 years since, I've purchased your rings, been active everyday. I've started to do things outside my comfort zone like going bouldering and even the once feared gym! While I do not really follow the full routine provided to the tee anymore, I been working on exercises that best suit for me. Thank you Hampton, I always talk to my friends about your videos.

[@SorrySoup]

Just wanted to say thank you! You have been one of my major motivators in getting healthy. I have been working on my nutrition as well as exercising. In just 4 months, I have lost 36 lbs and gained so much energy, mental clarity and confidence. You are doing truly helpful and positive things!

[@bend1707]

Hey Hampton! I’m finally taking the leap to get back in shape and start working out again. This has been tremendously helpful to me. Keep up the great work, your positivity always keeps me going!

[@em-agan]

Thank you for making workouts for BEGINNER beginners! I’m starting from nothing, post muscle atrophy due to prolonged health issues, and no more access to phys therapy. I can’t do a push up, I can’t do a pull up, I can’t really squat, but I can do THIS!

[@elishak-h7319]

Ive doing calisthenics off and on again since I first found your videos and I just realized that I can now do a singleleg squat on both legs and am very close to doing a single arm pull up and a single arm pushup with both arms. I just want to say thanks for keeping things simple for people like me who are really bad with routine but want to get better. My new goal is to be able to do 100 on each leg! Y'all know what that means for when I achieve the other goals! 😅 I hope my story, though simple and help motivate others as well. Have a beautiful day my friends. 🍵

[@CustomWorkoutApp]

Thanks for sharing a 'Home Workout for Beginners' in 2023! It's great to have fresh, up-to-date content for those of us just starting on our fitness journey. Looking forward to trying it out and getting into shape this year!

[@Aurora8a]

Hampton! I just wanted to say thanks for being the person you are. I’m sure you hear a lot of unsolicited stories, but after suffering serious injuries from a climbing fall and subsequently years off, your content is what got me back into movement. You provide such a non-judgmental and encouraging space for people, and I for one really needed that while coping with a lot of anxiety around my “new” body. Thanks for helping me fall in love with movement again friend!

[@jmc8076]

Good for you. 👏✌️

[@cadimickfatty280]

Not even gonna lie. The best video I have ever seen to make a tutorial the level at which he's making all the camera tips just sings to the depth and sharing it openly *cough* camera controller. Smart way and wholesome break from the path. God bless brother

[@seansettgast5699]

bottom line up-front: I've been watching your videos for a couple years now, and your videos never cease to amaze me. You probably don't need anyone telling you this, but I just felt the need to: you are an amazing human being, you do great things, and I absolutely wish you all the best! In 2011, I joined the United States Air Force. When I left basic training, I weighed 189lbs (85.7 kilos) at a height of 6ft. I'm sure a decent percentage of that weight was bodyfat, but I was only ever interested in passing my fitness assessments and looking okay in uniform. Over my 6 year career, my weight would fluctuate, finally ending at 213lbs (96.6 kilos) when I left the Air Force in 2017. When I left, I stopped exercising completely. My diet also included a LOT more sugar than it probably should have. Now here I am, 6 years later, and my weight as of this morning was 290lbs (131.5 kilos). Something needs to change, and moreover it needs to be a permanent change (you know... other than death. It doesn't get much more permanent than that, but I suppose I kind of want to... you know, "live". :D). Over the last month or so, I've been debating about how my workout routine should be. I bought some base bars for dips and (eventually) seated pullups when (or if) I ever get to it. I bought some protein powder, started taking probiotics, and have sworn off sugar, at least for the time being. I can't just go back to my calisthenic workout routine in the Air Force as it's WAY too difficult for who I am right now, so I figure I have to work my way back to it, and it'd probably be best to start at the basics as a beginner. Low and behold, you create this video literally 4 days ago! I'll be studying your videos for the rest of the week! You, sir, are a legend!

[@DanaMcPeak-ex7js]

I am so happy that I found your videos! You are so bright and positive, and you make me feel that even where I am, my goal is achievable

[@Bigfoot_With_Internet_Access]

Just lift and throw boulders like we bigfoots do

[@HybridCalisthenics]

You bigfoots ARE indeed pretty strong...

[@GoodSoup240]

Do I just start with small rocks and build my way up to boulders or what

[@tritual]

Heavy

[@Idk-cz9ms]

@@GoodSoup240yeah that’s some good first steps you can also bench press trees and do shotput with rocks at campers

[@Jermeister]

Let's be specific here: 'Bigfoots with Internet access'. Not to be mistaken for Bigfoots with no Internet access.

[@maxinecampbell4702]

Thanks for being a cool person, Hampton. I stumbled across your channel today because I was feeling discouraged about my lack of improvement. I try to exercise consistently, but I just don’t seem to improve my strength at all. I realized that I was probably doing too much too fast and not giving myself the time and patience to improve. Thank you for what you’re doing! Have a beautiful day :)

[@mothx95]

For Horizontal Pull Ups, I was feeling a pain in my neck, but after really focusing on the down and back shoulder thing, along with the "rest" as he calls it at the bottom of the movement, I was able to near double my reps without the neck pain. Proper breathing also really helped.

[@jmc8076]

Breathe in and out slowly, relax and tuck your shoulder blades the back pant pockets - in your mind. 😉 👏

[@grate.dcheese9083]

i appreciate that you show all variations without shaming the viewer and clarify all positions. it's all very helpful and inviting!

[@polinaromankova2181]

I’ve never seen friendlier and more comforting channel than this one. Thank you so much for your work and for your vibe!

[@dlzaragoza]

Thank you, thank you, thank you - for making exercise work in real life. I found a book on calisthenics, but then I couldn't even do their most basic workout. I went looking for information on how to modify exercises so I could build up, and I found your excellent channel. Excited to get started exercising again after a long time away after injury.

[@lizgiles]

Super solid all around routine that is endlessly progress-able. But also such good attention given to those early progressions and variations. Love this all around ❤

[@aswithinsowithout]

Hampton, you are such a treasure. I love how you refer to yourself as our brother. You are a kind, loving brother! I’m ordering your book for me and for my son who is 21 today! We are both just getting started “for real” with calisthenics. Been watching you for a long, long time. Thank you for your expertise and your uncommonly sweet nature. ❤

[@KMO325]

I recently found your channel and this is what I have been waiting for! I’ve been wanting to get myself in-shape for many year, but I had no idea where to start and how to program a workout routine. You seem to take all of this into account and I think I will begin this today. I still don’t have an excercise/yoga mat, but I can do most of these on my own and I will check-out the website, too. I probably won’t be able to do these everyday, but I will do these as often as I can for now.

[@NaiyaBladesinger]

I appreciate the variations and progressions. Normally leg lifts are not things I can do because of fused bones in my low back. But I learned I *can* do them if I make a triangle out of hands and put them under my sacrum. all pain gone. It's great. Thanks for thinking about those of us who have injuries or movement impingements

[@calumc7259]

Good luck to this guy seems really decent and honest and no ego issues . Enjoying your content - refreshing approach and technically good. Congrats .

[@GooeyGremlin]

Saw the short whilst scrolling and honestly really glad I clicked through to the full vid! Thank you for your positivity and help in accessible workout routines.

[@prateekgupta4724]

I'm going through something bad and your channel has really helped me feel better.

[@user-gf9fg3ze8i]

Son, you are like the Mr. Rogers of exercising. I love love love your content. You are a blessing. Keep up the good work. Motivating many.

[@trainestapp]

People should really take advantage of free videos like this. Valuable and educational. Thanks for this!

[@SOUMYAGURU2006]

This is honestly the best channel for beginners. I always tried to find the beginners training before this and always find it either incomplete or difficult to start. Thanks for this...

[@moss6235]

Thank you for making this! I went through the entire routine today and found out what I could do and couldn’t do. I felt super good afterwards. Your videos make me feel like I can get stronger.

[@genghizchen]

Hey Hampton, you've inspired me to begin this routine five weeks ago and I've been following it religiously since then. I'm also posting my progress daily on my channel (almost done 30 days!) 💪😎 Anyway, thanks so much for what you do! 🙏 💕

[@lucasvarley9764]

Perfect timing I am gonna try this out later. One of the biggest things that have helped me build muscle has been a custom meal plan from Next Level Diet. I use it every week and I love it!

[@alfro201]

I started with exercises about 2 months ago. I changed your routine to one that fits my schedule and changed my diet by eating more protein and snacking less. I have lost 7 kgs in total and gained some visible muscle mass. I also later changed my routine to include some dumbbell exercises. While I am still struggling with getting enough protein and I feel like I'm not doing enough, I can still look on the progress that I have made and be proud of it. I will definitely continue until I have hit my goal and I'm looking forward!

[@plainjaneproud]

I bought the book and was so happy to be able to do the step 1 on four different exercises. I know I can improve and it was nice to feel some resistance from my muscles without a fear of injury.

[@kevinsorensen367]

You're a legend for putting so much work into this and posting it for free!

[@prettygirl1o1xoxo]

I absolutely love the accessibility and levels of variations hybrid calisthenics has !!!

[@Exblack]

Im greatful about the this video, I always wondered about the micro adjustments and this video kinda cleared up some confusion. I started doing this routine a while ago but sadly put a stop to it, this video mightve just motivated me to get back on the fitness routine! Stay healthy everybody

[@suppiluiiuma5769]

Man, you're the best! All this high quality content for free; that's so great of you. I will definitely give this a shot.

[@rj7777]

Thank you very very very much. Your explanations and positive mood are a big inspiration for my workouts.🙏🏼☀️

[@julianzacconievas]

Hampton, you are a gift to us all. Thank you.

[@nnmommy59]

Boy do I need this right now. Thank you so much! You explain everything to help us beginners. ❤❤❤

[@andreaforbes2614]

I've been trying to learn how to start a skill based calisthenics routine for a beginner. This helped me understand how to put a routine together and work on progressions. Thank you for all your work and for making these resources free. ❤

[@UntoTheBreach24]

I'd love to have -Hamilton- Hampton run a little fitness demo like this at the library I work at. Perfect vibes. Straightforward, scalable, wholesome, cheap. What's not to love? In all seriousness if you haven't done an event at a library before I wholeheartedly recommend it (though I am biased), staff and patrons would love you. Libraries are always looking for good community programs. You could donate a copy of the book to the collection and bring a few copies to sell to attendees too, most libraries would totally go for that. That pitch aside, these videos have been very very helpful. Thanks for the good work you all do.

[@Researcher_Jim]

Hampton

[@UntoTheBreach24]

@@Researcher_Jim Hampton....

[@XoIoRouge]

For about 3 months I've been "thinking" about getting started in exercising. Actually considering it, but I'm too nervous to drive anywhere and don't know what to do to begin. I saw someone else's video where they got healthy and fit within two years and they were heavier than me. That was truly inspiring and their video showed them just doing normal "minimal" workouts at home. So I googled how and just started. Thank you for creating this for free. Even the beginner wall pushups have been a great start - I can feel the exercise in my muscles without feeling like I can't continue after 5 pushups. Much appreciated!

[@malcifer9950]

I first came upon these vids from the how to do push-ups vid because it’s always something I’ve struggled with but have just been told to the regular way even it was nearly impossible for me. Since building up strength in my arms just from wall push-ups graduating to regular ones I can now do at least 25 in a set and have become a lot stronger, more physically healthy and more confident in my own ability and about my appearance. Thanks dude :)

[@tiffanytombs9408]

Your calm and sweet demeanor helps with confidence. Very welcoming and inviting 😊. Thank you!

[@novatron7841]

I thought we have to do everything everyday and did all the exercises in one sitting and it took like 2 to 2 and half hours to finish in my pace but now I am confident that I can do every exercise everyday. Thank you my friend and have a beautiful day

[@Raviolibaby]

are you me 😂

[@victoriaoliver9958]

This is my favorite exercise routine. You are the first person, besides a physical therapist, who shows the full easy progression. And, no shame, I really need that. I made the mistake before of going full out and then getting injured and setting myself back for months. Thank you for all your content! 🎉

[@user-cq6ns7sp7b]

Thank you for giving us beginners hope! Many beginner videos are even too difficult for me. This however is very encouraging!

[@monicahains3198]

Appreciate you Hampton. Thank you and God bless you with all that you do.

[@PixelShade]

I just wanted to say, THANK YOU! Thank you, for showcasing exercises that are kind to your body. I used to work out regularly doing hard moves like push-ups, pull ups, without assistance since I have been doing them since my 20s (I'm 40 years old now). However, after I fractured my shoulder and have been rehabilitating for 9 months, working solely on mobility. These days it feels like I have 10% of my original strength in my left shoulder/arm. The muscle mass is only slightly reduced and the muscles are still there, but after the fracture healed, new tissue connections have been made and I can't use my strength effectively anymore. These "kind version" of the exercises I previously did helps A LOT to get the new tissue used to this movement, slowly building up my strength again. It's a slow progress, but it's rewarding and I am sticking to it. I can definitely tell that I am doing better every week!

[@cleopatri937]

Honestly, your videos have helped me so much in my journey with calisthenics. Not only the very good advice on form and progression, but also how non-judgemental and gentle you come across and really try to make these exercises as easy to get into as possible. I've tried out a lot of different fitness-content, and a lot of it is very flashy and intense and just not feasible for beginners. I started calisthenics last year around fall, and my goal for 2023 was to finally be able to do regular pushups. Which, as a woman, I had a bit more difficulty with than f.e. leg exercises. Now I'm able to do 10 pushups without problem, and it's all thanks to the progression you have outlined and to following your advice to be patient with yourself and allow yourself to heal and rest. I'm now making my way to pull-ups, and after only a couple of weeks of negative pullups with feet, then toes on the ground, I can now support my full weight while doing negative pullups. So I just wanted to say thanks for making my fitness / calisthenics journey more gentle and I'll definitely check out your book as well! (And maybe gift it to a couple of people :) )

[@patriciapagliuca3802]

You are so personable and inviting. Thank you so much for sharing this informative content. I also appreciate your sense of humor!

[@CEDROU95]

Thank you for these videos, ive been wanting to start working out but im not a fan of driving to a gym, barely want to even drive to work 😅. So calesthetics are perfect for me. Also your personality and way you make your videos makes it feel a lot more welcoming.

[@alifirhas3550]

After two weeks of doing this, I have come to the realization that the reason for the muscle inconsistencies in my body is due to my tendency to place excessive load on the left side. I can clearly feel the weakness in my right side. While regular push-ups are relatively easy for me, I struggle to complete more than 25 wall push-ups.

[@HeiroftheAbyss]

man I exactly needed this right now..thank you

[@christinegooddy1573]

You’re amazing, Hampton thank you so very much! I ordered rings an age ago an then broke my clavicle but think I’m ok to start now. Love it. So very grateful to you 🙏❤️

[@BergamotBarbiturate]

Thank you so much for this! Your website is great. Super easy to navigate and all my questions were answered. I've been sedentary for almost 9 years. Never sure where to begin and I have a tendency to drop routines very soon after starting. The fact that you have a schedule written out is extremely helpful so I don't feel like I'm in the dark. Also your videos are very relaxing! I appreciate the soft gentle music.

[@sonalikasinghal8351]

Day 1 of the hybrid routine done. Did 3 sets of 10 each knee raises. And wall push-ups 30, 3 sets. Lastly did 1 min + 30 s plank holds

[@GorabisnotGorab]

I’ve been doing this routine for two weeks and it’s the longest I’ve been on a workout program and it’s going great so far ,thanks to you! It’s really simple which helped me not give up and stop working out I highly encourage everyone to at least try it

[@someone2447]

Samee, I don't stick to exercise but this is so fun to do. Ive been at it for 3 weeks, I can already feel I'm getting stronger

[@SafeRemain]

@@someone2447 5 weeks in?

[@Kaslana_Yumma_423]

You still in?

[@MirjamDH]

I have been coming back many times to hybdrid Calisthenics. I love your Content it is so authentic and so good to understand to follow along. Thank you so much for this amazing Content! Have a wonderful day 🥳😎

[@oligifford6664]

Thank you so much for existing and sharing your knowledge.

[@JetrinLee]

15:34 I ABSOLUTELY appreciate that you confronted this. I used to train using your old guides but I began to feel that lower back pain and it made it unbearable to train. Seeing you doing calisthenics has driven me to begin training again. Thank you ❤

[@Katie.JesusIsKing]

Oh man was this tough! I dont exercise even when I was thin. Now im 4'11" 180lb and decided things need to change. Started today. Listened to some upbeat worship music and started at it. Did the wall push ups, did the leg raises, and did the squats. Most of them. I tried 3 sets of 30. Finished 2 but couldnt go past 10 on the final set. My legs were shaking so bad oof ! Tried the bridges and I dont know if i did it right but it hurt too much i stopped. Going to keep at it though. Thank you for your free content and positivity. It is really hard having a small frame but all this weight.

[@StormRaid417]

Thank you so much. You motivated me to start my own KZbin fitness journey. I am making my 3rd video today. I have gained so much weight and hope to reach out to others to motivate them just like you

[@morpankaboj5983]

I just want to say I really appreciate your work! You really change people’s lives! Some people don’t have access to a gym or equipment and can’t buy it, but you give free workout routines so I just want to say thank you for making many peoples lives wonderful, including mine! Once again thank you!

[@Laura-kl7vi]

This is great! Subscribed. I feel you've made this so very accessible to nearly anyone. I've a number of prior injuries where I've healed but need to be careful-I feel your cautious, progression-oriented approach is so helpful and is key to prevent re-injury.(because I have had PT, I know what to avoid). I"m a beginner on a bunch of them and intermediate on a couple, advanced on one. I can adjust the plan accordingly because of your approach.I LOVE you have a start only once a week and emphasize recovery. Especially when we are figuring out what we can do safely. I just can't overstate how important that seems, and I've never seen that before on KZbin. I'm excited to get started, and to someday become strong enough to do (some of the) freestyle, functional strength movements and holds that you do in your shorts. I want a functionally strong body and lifting weights and doing band exercises don't work that well for me.

[@TheUnchainedGamer]

I started following your programs in 2021~ish, after about 7 years of regular bodyweight exercise. This program really gave me the push to finally reach unilateral movements. However the straight bridge almost made me quit bridging. I did it for 6 months, every week, to the letter. I was constantly stuck at 1 set of 30 (your original video said the progression standard was 3x40). I had no problem with any other exercise, nor any side effects at the end of the progressions, so I just skipped the straight bridge and eventually reached very good bridging. Recently, I tried it again, and sure enough, 1x30, too tired to do anything else with the muscles on my posterior chain. Idk what it is, but that exercise is really difficult for me...However, I encourage everyone to TRY to reach the progression standard, because if you achieve this, the chances of doing bridges later SAFELY are most likely increased.

[@togfanatic3781]

where can u feel the bridges ? im on the opposite . i can easily finish the set but i dont really fet the muscle involve despite doing it the same way on the video . the other exercise i feel something on the muscle like on push up i feel my chest and arm kinda sore and tightens .

[@marykirmo]

You do an amazing job of making strenght work accessible and simple. I started yesterday and am looking forward to being strong again. Andof course joining the discord for motivational suuport ! Thanks so much for doung this work !

[@totallyfrozen]

I just bought a copy of your book, Hampton. You’re very positive and encouraging. I’m eager to start working through the book.