My Calisthenics Beginner Routine With NO EQUIPMENT

[@MinusTheGym]

I hope you all enjoy this workout if you give it a shot 💪😊 Also, my apologies for the tinny sounding voice-overs on this one. I've been having some issues with my mic and hope to have it fixed by the next video.

[@nugznmugz]

Great vid man! Thanks so much for all you do! If you need any help with your audio, I'm a sound engineer and would be glad to donate some time!

[@shadowtoshadow3787]

Thanks you man! I've looked what I should start in calisthenics in New Year. I'll try this program for the beginning. Happy new Year!

[@muhammadabdullahzain1019]

@minusthegym What is your workout music? Peace!

[@L0CV5T]

So, when i attempt things like the straight bridge, I get an unnecessary amount of cramping in my triceps, is there any reason for this

[@janosaudron9367]

@Liz Lee I'm curious Liz Lee if you found your way with your workout routine, as I am somehow on the same page as you (obesity)...

[@kaban456]

11:20 30 squats 10 push ups Bridge 30 sec Hollow body hold 30 sec 3-4 circuits

[@KopyErr]

2 min Jumping jacks 7:44 30 rep Squats 9:34 10 rep Pushups 2:14 10:30 25 sec Bridge 5:38 25 sec Hallow body hold 2 min rest 3-4 rounds Walk it off then go for something to eat or something Estimated time: 25mins

[@lonewolf5969]

I didnt saw any jumping jacks

[@noahcarmona8532]

2:26 short bridge 3:01 straight bridge 3:56 head bridge 6:00 tucked hollow body hold 6:25 advanced tucked hollow body hold 6:34 full hollow body hold 8:00 squats 10:00 push ups

[@ReligionAndMaterialismDebunked]

Thanks. :3

[@KopyErr]

Thanks bro

[@angelicfrequency471]

The value you give with your content subpasses all these other you tubers in this area . . You single handedly got me into trying out callisthenics as a way to lose weight & get fit in my fifties... Hands down, your the beginners go to guy!

[@morenojames5868]

PFF THIS IS EASY NO WAY THIS WORKS COME ON *immediately collapses when trying the bridge* i am so sorry sensei forgive my hubris

[@egage43]

fr I underestimated the fuck out of it 😭

[@shivankitss8396]

I don't know how. But it happened super easily for me. It felt effortless to hold for some duration too. But still I can't do 1 pull up

[@lobo5274]

Because of your comment I was like " no way it's that hard" so I did it...without warming uo first, just to see if I could...that was a week ago, I got a contracture. I'm gonna try these today

[@liqhtningx1394]

IMPORTANT: Pair with intermittent fasting: eat when you get home and after you work out; from 2 pm to 10 pm, and have water the rest of the time (can substitute black coffee, lemon water, herbal tea for water) Things to follow: 1.) Take deep breath between exercises as break, take 1-2 minute breaks between circuits 2.) Do 3-5 circuits Mon/Wed/Fri, active rest days in between; jump rope, stretching/mobility, handstand practice) 3.) Contract (flex) abs, thighs, and glutes 4.) Make sure to keep breathing 5.) Don't worry about shaking; its normal 6.) Eat after all circuits are completed 7.) EVENTUALLY - start increasing amount of workout days per week, if adding more days is too tough have more than 5 circuits instead **After hitting target, move on to next progression and check vid for more progressions *WARM UP: 2 minutes jumping jacks *COOL DOWN: 2 minutes moving around ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 1st Progression Circuit : squat / 7:43 - squats (target: 30 reps) push / inclined pushups against punching bag (target: 10 reps) pull / 2:23 - short bridge (target: 20+ seconds) core / 6:24 - adv. tucked hollow body hold (target: 20+ seconds) ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 2nd Progression: squat / 7:43 squats (target: 30 reps) push / standard pushups (target: 10 reps) pull / 2:55 - straight bridge (target: 20+ seconds) core / 6:14 - hollow body hold (target: 20+ seconds) ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ 3rd progression: squat / 7:43 squats (target: 30 reps) push / diamond pushups (target: 10 reps) pull / 3:34 - head bridge (target: 20+ seconds) core / 6:28 - hollow body hold (target: 20+ seconds) Future Progressions: push / diamond push ups, archer push ups pull / get a pullup bar 💀

[@Akshngrrl]

This only takes a few minutes and no equipment so I have no excuse to not do it. It is amazing to me that I can do one or two more reps, or get closer to the bridge, every time I do the circuit. What a great feeling. I am a 42 y.o. mom of 3, not an athlete. So I sincerely thank you!

[@thehylers1021]

Thank you from the bottom of my heart. I started a weight loss journey at 59 and I'm using your program as a beginner. God bless you ♥️😃

[@Khaliqsim]

2 min Warm Up [Jumping Jacks] 4 Circuits [4 exercises per circuit] - Pull - Squat - Push - Hinge 1. Pull Circuit exercises straight bridge [aim for 20+ seconds] 2. Hinge Circuit exercises full hollow body hold 3. Squats [aim for 30 reps] 4. Push Ups [aim for 10 reps] Cool down/Walk it off

[@Throbtometrist]

"Don't worry if you shake, it's normal." Well that is good to hear. Cheers!

[@michielderuyter8244]

Yeah, I started shaking like crazy. i'm glad he pointed that out!

[@dynamogaming2039]

He said shake??? I heard shit😂

[@christheother9088]

I did heavy bench presses for 15 years and did get some results - but also it was very hard on my shoulders. When I switched over to doing pushups I was startled how my triceps grew (they never did much with the benches). I am totally sold on body weight exercises (when done right).

[@Jagagagag3]

You’re one of the most minimalist callisthenics youtuber out there. Keep up the great work man!💪🏻

[@nknownnknown7613]

kzbin.info/www/bejne/Z3SZm4KAeZmArM0

[@chantelle1675]

Yet another thing learned from Johnny Sins

[@dhilanelvitigala4507]

I was looking for this comment for a century!😂😂😂

[@SteveWKk]

@@dhilanelvitigala4507You must be reeeeeally old.

[@bmalik8495]

Chantelle is naughty

[@riograul2043]

I laughed harder at this than I should have

[@ReligionAndMaterialismDebunked]

@@SteveWKk maybe not.

[@rsn9394]

This is so clear, thorough, easy to understand and organized. Not some random video of "3 best calisthenics moves you can do". It teaches you how to start doing these exercises which is not what a lot of calisthenics KZbin channels show very clearly. Well done!! Thank you so much!!!

[@jordi_p3791]

Trust me guys, you really need to get that pull up bar. I started exercising with no equipment, and now I really regret not getting a pull up bar earlier. I have advanced on everything but pull exercises. Now i find myself being completely begginner on pull ups (after some workoutes I've managed to do 1 finally!) while I'm on a much more advanced level on push ups or core.

[@GalaxiaDeFavio]

2:30 primera fase del estiramiento de hombros 2:58 segunda fase del puente 6:03 primera fase del Hollow Body 6:13 segunda fase hollow body

[@courtinterpreter4349]

This channel deserves more subs

[@dontbelieveeverythingblindly]

I started 2 days ago and i will keep updating my progress per week

[@mikoseru5569]

Yeah how you doing now

[@ar9907]

How you doing

[@samuelmiller5880]

How you doing

[@mariocortesdiaz3996]

Probably dead on the first week

[@yeezyy_ye]

Lol

[@galexgarver]

Perfect. I’m stuck at home with the kids. My gym is closed and we need a family PE plan.

[@tuongminh9657]

Heyyy, first of all, congrats on 1.2 mil on that beginner workout routine! You deserve it so much! Honestly it was the one that got me into calisthenics 1 year ago, and I'm still really greatful for that. Then thank you for this video. After all this time, 'raw' workout are still such an appeal to me. Thank you and congrats!!

[@eckerjoe]

I have been watching and following and doing the exercises since late October, 2019... today I held the head bridge ( first time ) 8 seconds ! What a great feeling ! Also working on frog stands.

[@frankfromupstateny3796]

excellent video...from start to finish. clean, precise, not to fast/slow; good commentary. This kind of workout builds real strength...not just "high numbers in weight".

[@Parabostrich]

I started this morning with your old video and for the pull ups I didn't need equipment I did it under the kitchen table. Thank for your videos!

[@jimreily7538]

Kitchen table ! Awesome ! Thanks for the tip ! Good for you

[@SRIRAMSRINIVASANBME]

Hi Minus The Gym, Thanks for the in-depth tutorial. I find it much more comprehensive than most other youtubers who put up videos. I would love if you could answer a few questions for me regarding the routine. I am quite a skinny guy with almost no experience with regular exercise so : a) How should up space out my routines to gain most weight ? b) How many reps should I stick to to gain weight as well as build muscle mass ? c) How do I work on improving flexibility and static holds on off days ? ( if you could point me in the direction of a video outlining this I'd love to watch ) Thank you once again!

[@中共戰士萬歲]

This popped up in my recommendation videos and I opened it , was like " This guy looks like Johnny sins " and he said it at the same time LOL xD .

[@Devon7713]

I really appreciate this video! I love that you give us variations of each exercise to fit out level of fitness. It's really a huge help! I honestly thought this would be so easy but its SO NOT. I'm really a true bigger and this is a great routine to build the foundation muscles I need to do so many other exercises. Thank you!

[@NicoSpyro]

Your pulling stand can be replaced by a broom and 2 chairs....everybody has at least a broom to clean the house and two chairs to seat...😁 You place the broom ont the top of the chairs backrest eventually secure it with a little rope, and you have a pulling stand😉

[@NicoSpyro]

Liz Lee i'm 6ft4/200lbs so not really weighing like a mouse😋😉

[@mitchlacasse361]

love it currently quitting smoking, I found it difficult to work out first thing in the morning, so, first things first, quit smoking (on the patch) then, I'll start doing this every morning. just gotta wake up 30 minutes earlier. lol

[@albing2396]

thanks alot Im a skinny guy who wanted to start working out for a long time this really worked

[@whyush.k]

Just gave this a shot, and boy did I underestimate this circuit. One round into this and I was sweating buckets! I'm so trashed rn.... Barely able to type this lmao. Thank you so much for sharing this routine. Love and regards from New Delhi, India. ✌️😇

[@dianet2565]

Great, straightforward teaching and advice for a beginner’s education in calisthenics - even for a fairly fit regular exerciser. Thank you!

[@stevehans]

thank you master

[@Solarium501]

Most underrated channel

[@Marie-ew3hs]

I'm starting today. Thanks for awesome videos!

[@justinbailey2347]

As an adult male who used the master step of Convict Conditioning bridging as a gateway to contortion I appreciate bridge representation in calisthenics.

[@AfricanLitany]

Wow. Awesome. Thank you so much for the progressions. Keep finding videos says for beginners but they're anything but for. This video very helpful.

[@lenniesolis-collazo5817]

Nice workout, thank you. It’s really going to help: perfect routine to start off every morning. Thank you

[@victorjimenez-eu9um]

tus videos me parecen geniales...gracias!!!

[@thehumblepundit9790]

I wanted to say thank you for your original video on this as I used it to start working out more and got my 12 year old son involved as well. The dip station I got is am amazing and versatile piece or equipment. I also started tracking my workouts on a KZbin channel I started and just hit my 50th video. Thanks again!

[@0ThrowawayAccount0]

Happy to see your channel growing. Many blessings to you, friend.

[@tonyalvarado7873]

Love your channel, thanks for the service and what looks like, will be great advice.

[@officialcoronaextra2611]

thank you Johnny🙏🏾🙏🏾

[@andrewparsons3277]

Finally, I have no way to use a pull up bar with my current living situation and have been trying to find a replacement for pull ups for a while now. Thank you!

[@zerocarbmindfulness]

Dude that was awesome. Thank you so much! I too was thinking that I would like to do this with no equipment.

[@the-risingsun]

I really like your content. Simple, effective and to the point. Thanks to you I started my journey in calisthenics with the original beginner's video. I cannot Thank You enough for putting me on an amazing journey that continues with a focused discipline and an improved upper body strenght as well as looking healthier and fitter than ever before. Thank you. Keep up the excellent work. :)

[@josethevegan8923]

You are so on point! Ryan's vids are amazing... he places the ball on our court to bounce it back! No bounce back... no gain. It's all up to us.

[@menrathmatei4402]

Couldnt agree more

[@nknownnknown7613]

kzbin.info/www/bejne/Z3SZm4KAeZmArM0

[@performances8356]

Thank you so much! I'm 50+ years old and starting weight training due to the research regarding its importance when growing older :-). Your introductory "no gym" workout is perfect for me to do at home right before I hop in the shower (I do my squats on the stairs of my bi-level so I can use the rail for support and the stair to guide how far down to go)

[@MinusTheGym]

Awesome! Keep it up! 💪

[@ShawnaRN]

This is the exact video I have been looking for. I am quite deconditioned, and didn't want to invest in a pull up bar right away, wanted to be able to comparison shop for the best one. I knew I had some time, but this routine will get me ready for when I decide I'm one. I could find progressions for all the other exercises, and progressions for pull ups with a bar and with band assist, but the bridge sequence was what my current routine is really missing. Thank you!

[@ShawnaRN]

Just did this: first post op clearance workout. Very humbling, got alot of work to do. Now to see when the DOMS sets in. But, I liked it, and like knowing I have LOTS of progressions I can work through before needing additional equipment 🤣

[@r_27P]

I’ve been doing another calisthenics beginners video but I can barely do the exercises. This one is perfect for a beginner, I can even see my improvement in the exercises and I’m ready for the progressions 😀

[@JeffMaddox]

Just started following your page. I've been working out for roughly 5 months but in the past three weeks have really developed a desire to do calisthenics so I'm paying close attention to your page so I can learn. I thought I was in decent shape but I did your beginners workout today to get a baseline and it kicked my ass. I have decent strength but lack serious volume and endurance. So I'm going to stick with your workout plan and see what it can do for me. You've also inspired me to buy my own workout equipment so I can do my workouts at home as I gear up to start graduate school. So I watched your equipment recommendations video, too. One suggestion: You said on off days we can do stretching, yoga, etc. Could you provide some stretching routines we could do? I have mild scoliosis so stretching is really important for me. Thanks in advance and keep uploading quality content!

[@MinusTheGym]

Jeffrey Maddox II thanks for the sub! And yes, I'll make more stretching videos. I currently have one for the hips and shoulders are coming up soon. Probably a whole stretching guide after that, too.

[@matsyever2979]

What a beautiful person! Thanks for posting it.

[@steffennienhaus3459]

Brother, I Love your presence & clear direction! Thanks for showing the way and offering this to the world! 🙏

[@ranjpanol]

Thanks for that amazing insight and workout. Loved it

[@mariohenriquetomassi8272]

Love your videos, dude. You have great pronunciation and didactics. Greetings from Brazil.

[@adikurniawan1816]

Week two follow along these routine. Hope i will stay motivated and keep going.

[@nicodorable]

Thank you your videos are very helpful. I absolutely love them.

[@PlacenProductions]

Great video! I’ll be sure to recommend this to friends looking to start getting fit

[@rozzyfoodie]

really informative video thankyou. Im a girl starting her calisthenics journey- coming out of a back injury and ive been told no weight lifting for 6 months! Just working on core strength and mastering some of these bodyweight moves so I will be using your videos :)

[@jameshutto3047]

Very nice workout. Thanks for your time spent sharing with us

[@specialsomeones]

Thank you for this. It's exactly what I was looking for

[@chunslife]

How often should I do this workout in a week? Should I do it everyday or take a break every other day? I’ve currently been experimenting with both but I’m not 100% sure which is most beneficial for progress.

[@tsundoku5733]

In his original video on the beginner workout, Ryan recommended doing the workout three times per week: kzbin.info/www/bejne/l6qUZpeZZ8ipo5I

[@MarrisaStrong]

I literally just watched your first beginner workout like 2 days ago. I'm not sure if I want to start training with calisthenics, so investing in a bar (in a tiny house!) is a bit to ask. Thanks for revising this! Funny enough I had subbed bridges into the pull spot already, but i had no idea it was a valid sub, I just wanted to add something that I liked and I like bridges. edit: about squat form, I was born without two tendons in my left leg (and with basically no fibula) and it struggles with bearing weight, what should I be looking for with the form for optimal knee health? Is it the keeping the knees back thing that I see some places? I've always been a little confused.

[@MinusTheGym]

Marrisa Jo good call subbing pull-ups with bridges :) Regarding squat form, the old adage about not letting the knees stick out past the toes is being questioned right now in exercise science. They've found that some people who adhere to that are sometimes increasing hip stress by up to 1000% due to compensation. So it really comes down to the individual and where they lack mobility most. Your situation is unique since it's genetic, though. I'd honestly recommend you see a physical therapist (if you haven't already) to find out what's safe for your situation. Hope that helps.

[@MarrisaStrong]

@@MinusTheGym Thanks! Actually funny story, I did see a pt and not letting the knees stick out past the toes is something they recommended and I have been doing that for about a year or so. I don't love it for balance issues, but i have an incomplete foot and balance is always a struggle. I actually have been struggling with hip pain since I started working out more, so that's very interesting that you mention that about the science coming out. Thanks for the insight!

[@mad_dy00]

Definitely gonna try this soon. I'm so excited for it!!

[@zcarinanebula9108]

your videos are perfect! thank you

[@marcuspatric6566]

Hvala za fantasican video

[@jirosato4014]

How about your workout? I really want to know your personal workout routine :)

[@MinusTheGym]

Jiro Sato sure! I've been getting requests for a "day of working out and diet" vlog, so I'll include my current workout when I make that video.

[@jirosato4014]

Thnx a lot! 😊

[@WerZel]

these are so simple but they work. cheers dude

[@mahailanie7101]

Thank you for this tip and idea. I fell off the bandwagon from working out and eating right for 2 months but I’m ready to start a regimen. Thankfully I had stumbled upon your channel. Looking forward to more ideas 💪🏼💪🏼💪🏼

[@ericaflakkravnanger9499]

Thank you for this video. I needed something I could do in the meantime while I’m waiting form my rings and pull up bar to arrive in the mail.

[@Yasin-ig2od]

You are the great, I try to hear your advice every day and try do that ... thanks for sharing your information

[@DaydreamBeliever1997]

Thank you for this very informative video! With my gym being closed i didn't want to splash out on buying expensive equipment for home use so i thought calisthenics would be a safe option. I haven't found any information as helpful for beginners such as yours and i also liked that you provided an alternative to pull ups. I'm not yet strong enough to do an unassisted pull up so hopefully the bridge progression will aid me in achieving this.

[@ertizakazi4234]

Yes

[@1499rock]

Great videos brother. I am 31,male, 6feet 2 and 73kgs. Want to go 80kg+ with calisthenics. Kindly make a video for healthy weight gain. Thanks in advance 👍

[@gamotomougamo7264]

Only a true artist would hold distance from his work... Unsurpassed brilliance whatsoever...

[@mehmetkaran998]

Thank you

[@JuanRamirez-jm9bp]

Nice tips, thanks!

[@alvarovt2131]

thank you very much!

[@arc_anya]

Awesome, it feels like something I can start with... thanks so much for sharing this!

[@walagloulou1195]

you're amazing man , I've just started my workout plan and i find your content very useful

[@Hootyhoo-jq9vq]

Thanks.

[@haukefrahmann7849]

a little intermix with your video about "not counting reps" (I'm a total beginner!): squats 90sec pushups 30 sec bridge 20sec hollow body 20sec pause 120sec It felt weird counting reps and than "counting" time. Now a it feels I have plenty of time to do the squats and pushups and doing as right as I'm able AND to know there is bell ringing (which is releasing me from the terror 😅)

[@KeiraIlze]

Great one!! Love the no equipment workout. Especially since i am just beginning my calisthenics journey.

[@KeiraIlze]

Oh i be nailing this one so hard, since i can do it in my small office. Great stuff!! Thanks alot man.

[@KopyErr]

Hey, hows it going now?

[@mojganmirhadi9302]

Thank you......

[@ghartleben1]

Watched with interest all your recommended exercises. I only do planks, but looks like adding these that you recommend, will be a great complement!! Muy bueno...

[@milekrizman]

I had surgery on my lumbar part of spine. I had disk herniation in L5S1 and scoliosis in lumbar part. I noticed how you take care of spine in your workouts, not to overload it. When I fully recover, I'll try these exercises.

[@JordanPike]

I like your home man. Nice and clean and open. Just had to add that. Subbed and looking forward to learning from your content. 👍

[@filipevalentimretratista]

cheers for sharing bro!! you the best

[@azbox2222]

So simple but so effective, you are the man, best regards from Belgrade.

[@isagjokaj795]

Fort mir.

[@casualplay8555]

Sorry, I’m confused, are we doing the same position four times in a row? Or are we doing each position one after another and doing another round, till we do four rounds altogether?

[@desoschmogg7782]

Each position one after one for four rounds

[@alphacentauri81]

Great Progression Strategies. This is what nearly Every viewer is Looking for. I can Jump on whereever i am. Thumbs up.

[@TheLKX]

Just what I needed. Thanks a bunch, man.

[@eddab5693]

Well explained! Thank you!

[@yasminzambon8882]

This was amazing, thank you!!

[@abstractnonsense3253]

Excellent!

[@Kirbsuno]

Thanks bro. I'll do this tomorrow after playing a bit of a game in my Notebook and start exercising!

[@MrPJFurey]

Good work, thanks, I have been doing the 4 exercise routine/circuit with the bent leg rows/pullups at the dipstation and was looking for some more variety so well done.

[@henrydavisjr1361]

Thanks

[@flaviogoncalves6732]

Thank you!

[@sharni999]

Ryan thanks so much really appreciate you sharing a simple to follow routine. 💪🏽

[@Nollwenn]

Thank you for giving me no excuse ;) Keep up the great work :D