Best Calisthenics Exercises For Beginners (at home, no equipment)

[@chrisyang539]

"And by weaker, I mean on your journey to getting stronger" loved that quote man, thanks for these videos

[@tristanbaker741]

Chris Yang 👏 yes yes yes

[@norber88njb]

You’re right! That was quite a motivational quote!

[@keithxiong4863]

Same

[@kylel95]

Positive outlook!!

[@iPhake]

Respect.

[@victoria17778]

These might be the most helpful workout videos on KZbin because instead of just showing the workout reps and moving on, he's taking the time to talk through why form is so crucial and encourages you to be realistic in what you are actually capable of doing for a beneficial workout. And it really helps when he explains which muscles you really want to focus on. Thanks man, I'll definitely be working on this.

[@SeraSophia646]

Yes!!! In shorter words I said the same exact thing! His videos are awesome. New subscriber here and I'm not easily won over.

[@sumitchoudhary434]

Correct

[@albertapeoples9064]

i am in love with this guy

[@Offwiththefaries]

Agreed!

[@fantasticprincipessa]

Agreed!

[@Speckles143]

📍 Notes 1. Push-up 2. Headstand 3. Wall climbers 4. Stability hold 5. Slow jack knife (hollow body + compress) 6. Squat jump 7. Split jump 8. Step up (many variations) 9. Hanging knee raises 10. Bodyweight rows

[@tondasmida2998]

@Burak Esen It depends, by doing exercises you get your body known better. It is about sets as well, from 3-5 sets for basic exercise. For example if you know 7 push-ups is easy for you, 12 is doable and 18 really hard, do 3-4 sets of 10-14 push-ups. Let your self have a break between every set. The point is, you have to get your muscles tired. Your muscles should be tired after those 10-14 push-up, but after break you should be able to do another 10-14. Hope this will help...

[@wildankautsar7148]

@@tondasmida2998 im confused on how much I should do it or how long I should do it, for every move.. and how long break on between sets

[@jonasdembowski5498]

Wildan Kautsar basically it’s going to be different for everyone...you mainly wanna do a certain amount of reps to where when you get to the last one, let’s say 9/10 you are struggling to push up, it’s kinda like 1-5 rep is easy, 6-8 is medium, 9-10 reps are a struggle, this will break your muscles down which is important, i also recommend going as slow as possible as the longer your muscle is under distress the more it’ll grow, as of sets id probably go with 3-5 sets depending on how comfortable you are with the exercise ...I’d rest about a minute with these exercises just to make sure you get the most out of when you do the reps

[@varunprashad1921]

Here are the timestamps: 0:41 - Push ups 3:05 - Headstand 3:38 - Crow hold 4:33 - Wall climbers 5:45 - Stability holds 6:57 - Slow jack knife 8:15 - Squat jump 9:34 - Split jumps 10:35 - Step up 12:05 - Hanging knee raises 13:40 - Body weight row

[@gymwithgreen7938]

Does callisthenics need it’s own ab workout or would you just do a single workout with these ?

[@Saturos226]

10:13 "And by weaker I mean on your journey to getting stronger" - Adam Frater, 2020

[@dovid6619]

If you are interested in 5 exercises to start the Calistenics, then do not be lazy and come to my channel, I will be very pleased. I wish you happiness and health!

[@b.t.c.bearvr7603]

@@dovid6619 really man advertising

[@rsym.4397]

0:41 Push ups 3:04 Headstand 3:38 Crow Hold 4:32 Wall climbers 5:45 Stability holds 7:25 Slow jack knife 8:15 Squat jump 9:35 Split jumps 10:34 Step up 12:06 Hanging knee raises

[@sarahgabor2311]

"Need to engage glutes, core, everything, not just arms" just changed my pushup game forever. Thanks a ton bro

[@hampton_the_one5419]

Me at the beginning: Alright I’m starting today let’s do this *Man does handstand* Me: ima just get some ice cream

[@adamkhan7234]

Litch!

[@thehumanityoflife6460]

That is exactly what I did. Chocolate chip ice cream to exercise my mouth!

[@M.2018-b3f]

I want beers....

[@thehumanityoflife6460]

@@M.2018-b3f Beer float instead of Root Beer float?

[@M.2018-b3f]

@@thehumanityoflife6460 Yeeeaaahh! 👍 🤣

[@CanadianPilotYHM]

Thanks Adam, I was diagnosed with an auto immune disease. I loss 64lbs and most of my muscle mass. After going into remission, I lost most of my strength. Going back to weight training meant starting from beginning and it was frustrating. Calisthenics helped build a strong foundation and strengthened my stabilizers, core and joints. I feel even at a lighter weight, I'm strong but more importantly I can do this at home at my own pace without exerting or injuring myself. Your video was very informative and I've been doing this for daily for two months and have seen a massive improvement.

[@rossbeamish3206]

Gullian Barres?

[@TheBengaal]

I found this channel recently, and have to say...I really like how you explain the basic principles and working mechanisms of the body during calisthenics. I think a lot of even "intermediate" athletes lack this knowledge. This knowledge really helps to improve in a much faster way by perfecting the basics! Thanks a lot and keep up the good work! :)

[@TA-ve7ze]

Man you got your knees on your elbows so effortlessly. I have been trying that one for a bit now and decided I had to comment that it is actually pretty difficult. I will get there

[@lucasjackson9577]

Have you gotten there yet?

[@toki-9750]

took me a day and can easily do it the next day, I'm 15 btw.

[@ATROFlAR]

@@toki-9750 depends on body weight not age btw

[@fukro7557]

Yeah I was so scared of meeting floor with my face..

[@AbdulRehman-fs3ls]

@@fukro7557 try to do it on a bed just place some hard surface on bed like two books place your hand at them and u are good to go

[@duncanvincent9106]

Great video. As a 58 year old wanting to get his core to be reasonably strong these give me some hope. Nice and easy to understand and not some ridiculous gymnastic routine!

[@nataliescottsings]

“And by weaker, I mean on your journey to getting stronger.” Ohmygoodness the kindest trainer I’ve ever seen. Thanks for your help! Can’t wait for more vids!

[@almccallie4314]

Good job man! 66 year old man here. Weight trained for years but this approach caught my interest. Any tips for older folks appreciated. Videos are perfect without annoying music, needless intros. Like all and subbed. Thank you.

[@hwm613]

Great video! I love the instructions. What I would like to see is a "follow along" workout, as if you were giving a class at the gym

[@AntonRodionovGomez]

Your training and the way you explain remind me of my coach who got me into great shape before I moved countries. Subscribed.

[@mangihlaise4698]

12:26 my man damn near pulled of 10 pack abs🙌🏾 proper form is everything

[@MakaylaChildress]

I want to start working out and getting more into shape, but I don’t want to go to the gym because I’ve heard of how much more beneficial calisthenics is and I’ve seen better results. You’re channel truly is helpful and you definitely care about making sure we know how to do it properly!

[@adam_frater]

𝗧𝗥𝗔𝗡𝗦𝗙𝗢𝗥𝗠 𝗬𝗢𝗨𝗥 𝗣𝗛𝗬𝗦𝗜𝗤𝗨𝗘 𝗪𝗜𝗧𝗛 𝗝𝗨𝗦𝗧 𝗬𝗢𝗨𝗥 𝗕𝗢𝗗𝗬𝗪𝗘𝗜𝗚𝗛𝗧. 🔥PROJECT SHRED is my newest program that uses all of my top calisthenics training techniques to not only get you shredded but to also help you build healthy habits that overall positively impact your lifestyle. Check it out! ► adamfrater.com/projectshred

[@stavro9565]

Idk if it's just me but you seem like someone who really wants to help, I'm trying your course. I can keep you (or anyone else who is interested) updated.

[@MaltheFun]

Hi Adam. I have written you a message on instagram under the name mqlthe, regarding how to start training. I hope you have time to read it, i would really appreciate it. Thank you:)

[@carnage98kill]

nice vid

[@blablabla6178]

Hi Adam this exercise are fire, i want to do it ate the morning but i dont know if i can do it without eat breakfast or i must eat something?

[@stevepipenger4651]

What is your educational background? What science do you base what you say here on?

[@stephenasunnamedsource2943]

Nobody: Adam: workouts for beginners #2. 10 reps of 360 headspins.

[@rumelingecristescu6046]

I have watched the first videos and from 9 months I build some strength in my body. I could even climb up trees, something I forgoten from childhood and lost it due to the sedentqry life. Can't wait to apply the next level from this video, thank you Adam for all your help.

[@philipdufour7233]

" Always ways to make things harder". I love it.

[@kronenburg5936]

This is probably the best calisthenics channel I've come across. You perfectly explain everything and you really show to know what you talking about.

[@kazueonebreathpm9204]

Adam. Thank you for this video. I have been using your techniques. They help me become stronger as a 5 2, 81 pound (not skinny fat though) woman to build muscle and strength. I also want to say you have a very attractive physics. The body muscles that are naturally and strongly trained, no water or drug or fat retention which some mistake as muscle/big. Keep it up! Sincerely.

[@AirZeee]

In my experience so far, it’s uncommon to have a movement broken down into proper form, ie engage your scapulas while doing push ups, rather than the presenter assuming that the audience knows proper form. Pleased that I saw this & the previous push up specific video, caught me before I went too far with the poor form! Thanks! 🙏🤗

[@Riknos]

@Raul Zenteno I'm no expert but I'm pretty sure that's ok as you are struggling in the beginning your muscles will shake, don't think it's form related

[@cup.o.joe...]

I've been lifting for about 3 years and coronavirus made me straight up stop, since I still can't go to a gym decided to give calisthenics a try and man, even the basics had me sweating like crazy!

[@aashishanandsahay8162]

I don't know how i landed on your channel! But m thankful i did! Your video's pushed me to go full on my workout! I just started calesthenics.

[@maikjansen2332]

So glad I found your channel Adam! I'm doing weightlifting for 10+ years now, but wanted to change it up a bit, and start some extra calisthenics work. I don't want to just look good, but also being able to perform well and to control my Body. And this is first Video (together with your beginner guide) that really shows where I need to start and build that foundation and stability, thank you. SUB! Greetings from Germany

[@Drllingzzz]

Wie läufts aktuell bei dir mit Calisthenics? Hast du irgendwelche Anfangstipps?

[@crubip2976]

So thankful for the comment on scapula's during push ups. Never been able to do a push up and I've always felt that a big part of why is because I just don't know how to do it correctly. You talking about how important the scapula is during a push up made something finally click in my mind, and now I don't feel so lost trying to do push ups, thanks so much man!

[@marcelamessiasmoreira4334]

These teachings in Breaking up every step of the exercises are amazing! Thank you!

[@ijwashere]

I think you do a good job of conveying the art of callisthenics. Very well explained, keep it up! We need more fitness content like this!

[@melyssarevilla1468]

I fell in love with you that moment you said "And by weaker I mean in your journey to becoming stronger". I'm so doing this, I have a weight vest too I will use for another type of exercise. I was very active before the pandemic but so many things happened: I ended up stuck in another country for 2 months when the borders closed, then my dad had Corona, then my thesis started, then my business grew as well as stress and responsibility. I'm finally ready to go back to exercise at home, although I have little time to do so per day. I love this video, every excessive is simple and relaxing enough, great job!

[@mangelespersson4331]

I ❤️it!...please some stretching routines...

[@GreyZonex]

Awesome, subbed.. I was searching for calisthenics for beginniers, but precisely for someone who goes on a long trip and will move from different hotels, and no gym. Some of these exercices are very nice. May i suggest a complete body workouot with absolutely no equipement ? That would be nice Keep it up

[@muhammadhabiburrehmankhan4867]

Love the way u teach bro, thumbs up from Pakistan

[@Altairego]

Damn brother, glad I came across your page, I've been trying to shred and make clean gains for the longest time and I'm sick and tired of hearing people telling me that "rather just dirty bulk and then cut with various weight training exercises man". I saw your video previously on the beginning tips for calisthenics and it's reframing my mind on how to approach my body! Big thank you man, keep it up, also you have a nice house there my dude!

[@J.A.M.3.L]

Very insightful video G🤙🏾

[@mattcooper3226]

Wow, thanks for these videos. Amazing how you can literally isolate a tiny muscle group and move it independently in order to show which group is being worked or needing strength to do the movement! Great teacher..!

[@kensimson7515]

Oh mygoooooodnesssssss, thank you so muchhhh sirr, i was doing push for a long time now i can only do 20 at the moment with bad form i only focus my strength on my arm but after i did what you said it was very easy for me and it feels good and very different I'll start doing this push up form from now on

[@wowalbi]

Thanks for this video. Recovering from a back injury, only did weight lifting before, now motivated to get into calisthenics to build this overall strength in my body. Really helpful!

[@jacobjacinto8146]

I'm new in calisthenics and working out and your KZbin channel/videos have been such a huge inspiration and helpful time. Thank you!

[@12copablo]

Love the anatomical precision of your explanations! Great job! Thx!

[@megahenrique27]

that was the best video with calisthenics exercises for beginners i found at youtube, i wish i'd found it earlier, loved it

[@_FoxZ_]

You should teach us how to do the bust-ya-head-on-the-ceiling jumps.

[@ec9833]

I’d love a, I guess, diagram, of which muscles we’re to be engaging, when, in and throughout each movement. I think that’s what I’m not 100% on. I don’t want to damage anything...I need to protect the damaged areas I already struggle with, chronically. Not that I’m asking for anything. Just input that may or may not be useful. I can certainly tell, with the older I get, just how important form and execution is. Especially now, when I’m coming out of a long “winter”(pandemic) of so little exercise. 💁🏽‍♀️ Really excited to learn, though. Really excited to become stronger, have more energy, stamina. My littles and I have huge plans we’re working really hard toward and it’s going to take a mama that can set the pace. ♥️

[@ashybubbles1959]

This is super helpful and I'm really excited to try these exercises, thank you! I was wondering, if there is a certain number of reps for each and how often in a week you would recommend doing them? Thank you 😊

[@fitnytech]

Don’t give up, greatness takes time.

[@trav7424]

I have never tried calisthenics before. I’ve always used weights but I want to expand my abilities and get stronger without a gym. I’ve max out on most of the weights I have. I juat tried a crow hold and held it in place for about 3 seconds. I had no idea I could do it at all. The biggest thing I noticed was my weak points in my lats. I think this might be the start of my calisthenics journey. Thanks for the content! Subscribed!

[@ErvNoel-k2g]

I appreciate the clear instructions in this video. Can't wait to add these calisthenics to my workout.

[@pldjunior]

Please keep this content going. I really want to work on my core, arms, and legs. I have been looking at channels with millions of views, yet I find your channel the most informative. Please also discuss eating habits and daily workout routines (reps, how long, how many times a day, etc.)

[@EvelynLobelo]

Your explanation is excellent

[@cagri5360]

Good to see basic and intermediate movements.

[@michaelhogan9174]

I think "Shit, do absolutely everything!" is going to be my new motto.

[@terrancekayton007]

This is the only video I’ll need for a minute. Thanks for all of these exercises and progressions brother

[@ronnied0409]

Thank you Adam! I just found your channel. I'm at the very beginning of my calisthenics journey. Thank you for really breaking it down and providing the keys principles to the foundations. I have a long way to go to get to where I can do what you can do but I have to start somewhere. I'm 5'9 220lbs 38 yr old looking to get down to 180lbs. Thanks again for inspiring others. Keep doing what you are doing. Looking forward to more videos.

[@NatalieMugridgeNailArtist]

Please please keep up the videos!!! I’m over weight and starting callisthenics to help my weight loss and I love your content!

[@LailaDeruma]

A while ago I went to a physiotherapist to get tips and examples for exercises to cope with back pain. 10 minutes into an hour long session I was red in the face and pouring sweat. I figured, "wow, I must be more out of shape than I thought". Now I find out that she snuck in a calisthenics session without telling me :D Think umpteen variations of the jackknife with no end in sight for an hour straight. Some planks and pushups thrown in for flavor. (She had checked me out and the pain came from my muscles, not vertebrae, she wasn't trying to kill me) Yeah, if you ask a physiotherapist for tips, don't automatically expect stretching and some light yoga :D

[@ewutermohlen]

Yes, thanks for this. These are basics I forgot about. And I can do this absolutely everywhere. It is difficult to train while traveling. This gives me foothold to start somewhere again.

[@FURO__]

I'm Italian and i started ti follow you few days ago , and now all my workout plans Is based on tour video , thak you 🔥

[@vishnunair2823]

Probably the best starter tutorial I've come across. Thanks buddy

[@coolthought8456]

Your explanation are great. It will be nice if you can end with a routine of maybe a complete set of the exercises you have explained.

[@naeemanwar7465]

Hi I am over 54 yrs of age. I do regular pushups twice a week (every third day). But i will do like you showd in your video . Plz suggest me ; How many days a week should I need to do the workout..? How many per set?

[@zahidpiracha2689]

I like your energy, no nonsense real advice. I noticed your video's back to 2016

[@PaquiCamus]

Great video. I'm a senior and I will incorporate some of your exercises into my routine. Your explanation about push-ups and chin-up was so clear and helpful. In summary, I should be working on my core. Thank you for sharing your knowledge!

[@oneforone4345]

Really excellent however, I have had 2 left knee surgeries so can't stress my knee but the walk thru was great .. watched repeatedly ... thnx

[@googlepigs7027]

I said it before, I'll say it again... this guys a great teacher.

[@joelsama]

Thank you for the breakdown on push ups. I didn’t realize how weak my core was on them.

[@einar87]

I typed in Obsessed with push-ups, that's what landed me here. I've been Obsessed with push-ups for 5 years. I find myself in another pushup challenge. Which is great but as much as I've learned I need to learn more. I'm 6'7" somewhere around 270lbd. The challenge is fun. The motorcycle in the last video made me subscribe.

[@sneezydanger]

This is really great! Could you also do a warmup and cooldown / stretching video? Really interested about that!

[@aliciagonzales8195]

Thank you At first wow I am going to need beginners beginner thanks for making it more hopeful in the middle and absolutely achievable towards the end you are great inspiration thank you God Bless this channel

[@d.a.v.i.d.6495]

Thank you very much Adam for your videos. All your explanations are so right and logical. You can occasionally make a video about how you feed yourself (even if it may be very different to each other) in order to have a body as harmonious as yours. And why not make a video of one of your typical days. Thanks again, your videos are motivating.

[@jennifergonzalez8545]

I'm excited for my 2023 calisthenics journey!!!!

[@lurgy5177]

Have seen a lot of workout videos but yours are the one that really makes me start doing workout every weeks. I enjoyed how he explains stuffs really nice, calm and thoroughly telling us the important parts. For me understanding the key parts on the workouts motivates me more cause i now know what muscle we're working on and makes me better on visualizing the results and his words motivates me better rather than people shouting stuffs to me to push harder causing me to do some bad form, and I've seen great improvement in my muscles just by doing a few perfect form like he showed

[@k.r.1368]

Today I started calisthenics at age 40. I hope it's not too late..

[@pibun3043]

Ofc not

[@unique1051]

I’m 40 and I’m now starting.❤

[@DesDes-d4p]

I am 46 and i have 3 years i started!its never too late!i am proud of my progression

[@IceColdTSBGuy]

Starting at 14, lucky me.

[@mikaildasko6733]

This was the video I’ve been searching for. Can you recommend the amount of sets and reps for these exercises? Is it the same concept at weight lifting?

[@5kr3aminMunk33]

Just do as many as you can and try to build it up day by day, if you use sets and reps it creates a structure which eventually causes you to lose gains in the same amount of time. If you're always pushing, you're always gaining essentially.

[@danklingspon1445]

Thank you so much. This video has been so helpful for me and your way of explaining things is phenomenal. Thank you.

[@DollySteven]

Great video! I am not new to calisthenics but nonetheless enjoyed this video a lot! Great basics, straight to the point, informative and good clear voice to listen to.

[@Angelen]

Hundeds of workout videos online, but not enough likes (~5%). This video has the most liked percentage to view count. Respect. Also, his content is totally legit.

[@Angelen]

OH! And he actually calls us "weaker" when we are weak! I love it. Directness. No BS. You know this brotha is speaking from his heart when he's direct like that.

[@wawanbalik]

First video (common mistakes), I subscribe. 2nd video, which is this - hey, you got work to do. I got to squeeze in this as much possible to my routine now. Thank you!

[@nurzhan3269]

You show it better than the 1M-subs-channel I saw lately

[@lindsaymick]

he has me walking on the wall in the middle of the day

[@jtg1465]

Truly excellent instruction, form, content overall! Thank you, Adam! So glad I found your channel!🙏💯👍🔥🔥🔥

[@kathguangco]

I just started calisthenics and been struggling! your videos are so straight forward and informative!! Thank you so much! really helpful!

[@andrewtreloar7389]

This is just pure gold for a 50yo like me!

[@petershores9994]

You're actually teaching so much, your content is really professional, thanks for your help!

[@janisleyva5201]

You are so genuine and passionate about teaching others. Thank you

[@paramitabose2354]

First time someone teaching like this in detail.....thank you so much

[@gopro9420]

Nice starts I'm feeling the form developing. Thanks 👊🏽

[@thetea7527]

Could you give some tips about eating habits and training for building muscle and losing fat, or show how you are eating? 💖

[@harrygilson8449]

This

[@deep_sounds]

I've lost fat and gained muscle for the first time in my life by eating carnivore. 9 months in and still no scurvy or any other deficiency...feeling stronger and happier than ever.

[@kiaranjay5153]

Maybe check out Simnett Nutrition

[@stevepipenger4651]

There is no one size fits all. Much depends on your body composition, insulin sensitivity, etc. The bottom line is you can't get away from requiring a calorie deficit to lose weight.Generally speaking, therefore, it is not possible to do both. Why? You need a calorie deficit to lose weight/fat. The reason you exercise while eating properly is that you keep and tone muscle (not build) while losing weight/fat. You need a calorie surplus to build tissue/muscle. There is no magic "eat this; don't eat that".

[@DingDongDrift]

@SatansFlipFlop what the hell is a whole food lol.

[@alwyndsouza3649]

Hiii Alwyn here doing a great job Adam like the way you explain exercises, would like to see some more beginner exercise for arm , shoulders, triceps, chest and also core that's important. (Without equipment)✨

[@niwa8124]

Wow, this is informative, well-paced, and encouraging.

[@bob_bobsen]

Mans thoroughly explaining a workout programme while doing the workout himself. And I bet he did a bunch of takes too. Dedication to the cause

[@BoldBass24]

Thank you very much, Adam! I improved significantly my training

[@simonhernandezlucas8730]

"and with weaker, i mean on your journey to getting stronger" lovely save ^^

[@pritikinaa]

This is an excellent primer to calisthenics. Super informative.

[@dylon2485]

How long is each movement/exercise? Are you doing reps or until failure?

[@norber88njb]

Thanks for these videos Adam! 🙌

[@tzimiable]

The best thing about this is that you show progression. I dont think a lot of shredded peeps look at this. I mean, why would they? Most of us are rather new, then its nice to have a variation I can actually do, instead of "nah, I'll never be able to do this".

[@timange124]

That is the ideal body right there! Ripped but not overly, and not meatheadish big.. just perfect. I’m new to your page. Do you do any weights or all calisthenics? Great video by the way. Looking forward to the rest.

[@meashearim9602]

You provide such an amount of information that you deserve a subscription. Go ahead!

[@rochpereira3349]

Thank you so very much Adam because of you I can do the headstand now and that is such a big thing for me all thanks to you

[@dangeorge1343]

no probelm