How to Start Calisthenics for Beginners (Weekly Workout Guide, Tips, and How to Progress)

[@STRIQfit]

I accidentally deleted someone’s comment when I was trying to edit my response: However the question was..What should I do if I have not achieved the pre requisites? Here is a sample workout routine for anyone that has not yet gotten to the proper level: You’re going to start with your scapular awareness joint prep, move into your wrist stretching, warm up and then do this workout: Day 1: Push Day Plank Walks: 3 sets of 30 seconds Wall Push-ups: 3 sets of 8-12 reps Knee Push-ups: 3 sets of 8-12 reps Hollow Body Hold: 3 sets max hold Day 2: Pull Day Negative Straight Leg Rows: 3 sets of 3-5 reps Bodyweight Rows 3 sets of 8-12 reps Scapular Pull-ups: 3 sets of 8-10 reps Day 3: Leg Day Chair Squats: 3 sets of 12-15 reps Glute Bridges: 3 sets of 5-8 reps Calf Raises: 3 sets of 10 reps each Day 4: Cardio Day Exercise Bike: 1 set 20 minute ride Day 5: Full Body Wall Push-ups: 3 sets of 8-12 reps Negative Straight Leg Rows: 3 sets of 3-5 reps Bodyweight Squats: 3 sets of 12-15 reps Hollow Body Hold: 3 sets max hold Day 6: Rest Day Day 7: Rest Day 90 seconds of rest in between sets. Do this until you reach the proper level and as you gain strength try to change out some of the preliminary exercises for the progressions.

[@loubn4]

THANK YOUUU

[@philiphuckmann1376]

What do you mean with negative straight leg rows?

[@coolrocker2011]

Are there any substitutions for doing the workouts on pull day without any equipment or just using an at home pull up bar?

[@zed5689]

i have been thinking about getting into calisthenics for a while now and did not know where to start, this has really helped me start and im positive it has helped others too. keep up the great work!

[@saadaskari7976]

I wish I saw this video before starting push ups now my wrists hurt 😢

[@498348able]

WEEKLY ROUTINE 7:09 Monday Push day 10:45 Tuesday Pull day 12:54 Wednesday LEG DAY 15:55 Thursday Cardio+ mobility 17:31 Friday Full body 18:59 Saturday Leg day 2 20:06 sunday rest day

[@STRIQfit]

🔥💪🏾 thank you

[@498348able]

@@STRIQfit 🤝

[@ole.d27846]

❤

[@mianhani822]

Chapter Zero: The Scapula Scapular Push-Ups Scapular Pull-Ups Scapular Wall Slides Inverted Shrugs Chapter One: Importance of Wrist Front Rocks (1 Set, 30-45 Seconds) Side Rocks (1 Set, 30-45 Seconds) Reverse Rocks (1 Set, 30-45 Seconds) False Grip Fist (1 Set, 30-45 Seconds) Around The Worlds (1 Set, 30-45 Seconds) Chapter Two: Building a Foundation Push-Ups: Wall Push-Ups (Goal: 25 pushups before advancing) Incline Push-Ups (Goal: 25 pushups before advancing) Standard Push-Ups (Goal: 18-25 pushups) Squats: Chair Squats (Goal: 18-25 squats before advancing) Standard Squats (Goal: 30 squats before advancing) Static Lunges (Goal: 20 each side before avancing) Pull-Ups: Bent Leg Rows (Goal: 20 bent leg rows before advancing) Straight Leg Rows (Goal: 15 straight leg rows before advancing) Assisted Pull-Ups (Goal: 8 assisted pull-ups before advancing) Standard Pull-Ups (Goal: 3-5 pullups before advancing) Dips: Bent Leg Dips (Goal: 15 bent leg dips before advancing) Straight Leg Dips (Goal: 15 straight leg dips before advancing) Assisted Dips (Goal: 12 assisted dips before advancing) Standard Dips (Goal: 12 dips before advancing) Chapter Three: Weekly Workout Plan Monday: Push Day Core and Joint Prep: (Rest is optional or no longer than 30 seconds) Scapula Push-Ups (2 sets of 8-12 reps) Hollow Body Hold (2 sets of 30 seconds) Side Planks (2 sets each side 30 seconds) The Perfect Warmup: (Rest is optional or no longer than 30 seconds) Arm Circles (1 set of 30 seconds) Pike to Plank (1 set of 30 seconds) Alternate T-Pose (1 set of 30 seconds) Knuckles to Fingers to Palms (1 set of 30 seconds) Plank Walks (1 set of 30 seconds) Skipping (1 set of 60 seconds) High Knees (1 set of 60 seconds) Strength Training: (Rest: At least 90 seconds) Planche Lean (2 sets, 10 seconds) Hindu Push-ups (3 sets of 7 reps) Bodyweight Dips (3 sets of 7 reps) Pike Push-Ups (2 sets of 4 reps) Diamond Push-Ups (3 sets of 6 reps) Wall Handstand (3 sets of 15 seconds) Tuesday: Pull Day Core and Joint Prep: (Rest is optional) Cat and Cow Pose (1 set, 45 seconds) Bird Dog Pose (1 set, 45 seconds) Scapular Pull-Ups (2 sets, 8-12 reps) The Perfect Warmup: (Rest is 30 seconds) Superman's (1 set, 8-12 reps) Superman Side Crunches (1 set, 8-12 reps each side) Cobra Push-Ups (1 set, 8-12 reps) Reverse Planks (1 set, 8-12 reps) Strength Training: (Rest: At least 90 seconds) FL Raise (2 sets, 6 reps) Skin the Cats (3 sets, 4 reps) Bodyweight Rows (3 sets, 7 reps) Pull-Ups (3 sets, 5 reps) Bodyweight Curls (3 sets, 7 reps) Wall Handstand (3 sets of 15 seconds) Wednesday: Leg Day The Perfect Warmup: (Rest is optional) Heel to Toe (1 set, 30 seconds) Folded Squat (1 set, 30 seconds) Alternating Archer Squat (1 set, 30 seconds) Skipping (1 set of 30 seconds) High Knees (1 set of 30 seconds) Strength Training: (Rest: At least 90 seconds) BW RDL'S (2 sets, 15 reps) Staggered BW RDL'S (2 sets, 15 reps each side) Bent Leg BW RDL'S (2 sets, 10 reps each side) Straight Leg BW RDL'S (2 sets, 10 reps each side) Squats (3 sets, 7 reps) Step-Ups (3 sets, 6 reps each side) Reverse Lunges (3 sets, 8 reps each side) Horse Stance (1 set, 45 seconds) Calf Raises (2 sets, 12 reps) Negative Pistol Squats (2 sets, 4 reps each leg) Compact Leg Lifts (3 sets, 8 reps) One Leg Plank (1 set, 45 seconds each leg) Hollow Body Hold (3 sets of max holds) Thursday: Cardio + Mobility Mobility Training: (Rest is 30-60 seconds) Exercise Bike (1 set of 15-30 minutes) Cat and Cow Pose (1 set, 60 seconds) Cobra Pose (1 set, 60 seconds) Child's Pose (1 set, 60 seconds) Superman's (1 set, 60 seconds) Reverse Snow Angels (1 set, 60 seconds) Squat to Pike Hold (1 set, 60 seconds) Prayer Squat (1 set, 60 seconds) Friday: Full Body The Perfect Warmup: (Rest is optional) Choose any warmup exercise that you like from the list above. Strength Training: (Rest: At least 90 seconds) Bird Dog Pose (2 sets, 12 reps each side) Pike to Planche Lean (3 sets, 5 reps) Incline Push-Ups (3 sets, 12 reps) Cobra Push-Ups (1 set, 15 reps) Back Bridge Presses (3 sets, 5 reps) Hammer Grip Pull-Ups (3 sets, 6 reps) Archer Squats (2 sets, 6 reps) Bulgarian Split Squats (2 sets, 6 reps) Saturday: Leg Day The Perfect Warmup: (Rest is optional) Choose any warmup exercise that you like from the list above. Strength Training: (Rest: At least 90 seconds) Archer Squats (3 sets, 6 reps) Step-Ups (3 sets, 12 reps each side) Single Leg Glute Bridges (3 sets, 8 reps) Sissy Squats (2 sets, 5 reps) Wall Sits (3 sets, 60 seconds) Hollow Body Holds (3 sets, max hold) Sunday: Rest Day Chapter Four: How long should I do this? Do this for at least 3 months. Chapter Five: Where do we go from here? You can choose: Skills Gymnastic Rings Weighted Calisthenics Keep going :)

[@STRIQfit]

Whew that was a lot to type! Thank you for the support family 😭🔥💪🏾

[@mianhani822]

@@STRIQfit You are welcome. I am totally obsessed with Calisthenics. So, I wrote this for reference. ❤ I have some questions. So, If you read this, plz reply. So, I am using an app called " Calisteniapp Workout " (It's both on Play Store and App Store). They have many programs, exercises, and much more. I am currently following a beginner level program called " Fullbody muscle building ". It's 29 weeks long (It's almost 7 months). It consists of 10 phases starting from basics to advance exercises. I am currently in phase 5. I am getting stronger. I can notice changes in my physique. Should I continue following my program or should I start this workout plan that you shared in this video. And if I should follow this one then as you said we should do this for 3 months. So, after 3 months can I start learning skills (ofc starting with beginner skills), and using gymnastic rings, using weights etc or I need to follow this plan for much longer before progressing to skills etc. I know I have made a lot of mess in here but it's just that I am really obsessed with Calisthenics. So, I want to be on a right path. I don't want to waste time. Any help/guidence will be really appreciated. Thank you. ❤

[@JesusofNazareth.]

Thank you so much this was a lifesaver!

[@saklani8960]

Respect

[@Ikona731]

Thank you the video was confusing on how to split the exercises apart, I didn’t notice the day breaks.

[@vratomic4738]

This is THE #1 BEST video that I’ve seen on how to improve body mobility because everything is explained very clearly and is easy to understand. Thank you a lot my guy

[@STRIQfit]

I appreciate that more than you know! Thank you for the support! I’m glad I could help you 🔥💪🏾

[@lionheartdeception62]

I agree.

[@nelbadelapena2115]

Is this so?im a begginer at calecsthenics i needed to wtach this closy then.thanks for the higj light

[@berk304]

scapula scapular push-ups 0:47 scapular pull-ups 1:07 scapular wall slides 1:19 inverted shrugs 1:42 wrist front rocks 2:00 side rocks 2:09 reverse rocks 2:17 false grip fist 2:24 around the worlds 2:30 foundation wall push-ups 2:53 incline push-ups 3:08 standart push-ups 3:23 chair squats 3:54 standart squats 4:06 static lunges 4:18 bent leg rows 4:48 straight leg rows 5:00 scapula pull-ups 5:15 assisted pull-ups 5:22 standart pull-ups 5:33 bent leg dips 5:51 straight leg dips 6:10 assisted dips 6:22 standart dips 6:34 push day core and joint prep scapula push-ups 7:12 hollow body hold 7:25 side planks 7:33 warm up arm circles 7:43 pike to plank 7:53 alternating t-pose 8:00 knuckles to fingers to palms 8:07 plank walks 8:26 skipping 8:41 high knees 8:47 treadmill 8:56 exercise bike 9:00 training planche lean 9:18 hindu push-ups 9:25 bodyweight dips 9:51 pike push-ups 10:03 diamond push-ups 10:20 wall handstand 10:31 pull day core and joint prep cat and cow pose 10:47 bird dog pose 10:53 scapular pull-ups 10:59 warm-up superman’s 11:15 superman side crunches 11:20 cobra push-up 11:28 reverse planks 11:37 training fl raise 11:46 skin the cats 11:58 bodyweight rows 12:15 pull-ups 12:24 bodyweight curls 12:32 wall handstand 12:43 leg day warm-up heel to toe 12:56 folded squat 13:02 alternating archer squat 13:15 skipping 13:27 high knees 13:32 training bw rdl’s 13:51 staggered bw rdl’s 13:58 bent leg bw rdl’s 14:02 straight leg bw rdl’s 14:09 squats 14:15 step-ups 14:24 reverse lunges 14:38 horse stance 14:51 calf raises 15:03 negative pistol squats 15:15 compact leg lifts 15:24 one leg plank 15:37 hollow body hold 15:48 cardio + mobility exercise bike 15:55 cat and cow pose 16:10 cobra pose 16:24 child’s pose 16:33 superman’s 16:46 reverse snow angels 16:57 squat to pike hold 17:09 prayer squat 17:21 full body warm up training bird dog pose 17:40 pike to planche lean 17:50 incline push-ups 17:58 cobra push-up 18:02 back bridge presses 18:15 hammer grip pull-ups 18:29 archer squats 18:39 bulgarian split squats 18:48 leg day 2 warm up training archer squats 19:04 step-ups 19:14 single leg glute bridges 19:21 sissy squats 19:30 wall sits 19:46 hollow body holds 19:56

[@Shikamoru]

The real GOAT time comment

[@therandomshow664]

I love you 😮

[@ChrisxSirhc]

May you and your lineage be blessed for all time

[@saklani8960]

Respect

[@SuilujM]

W comment

[@apurvsingh1985]

The fact that you share your knowledge so openly and in detail warrants respect, man! You're truly elite! I'm on my own calisthenics journey and you are great source of knowledge & inspiration!

[@STRIQfit]

Wow those are some really kind words! Thank you for the support family 😭🔥💪🏾

[@ryanrobinson2293]

Hey, if you put 0.00 before your timestamps in the description, the chapters you've writen should show up in the video, great content

[@STRIQfit]

Let me try it. Let me know if it works

[@STRIQfit]

Wait how do I do it? Can you type an example? I’m having trouble

[@ryanrobinson2293]

@@STRIQfit Try, 0:00 - Intro or the other way around before your chapter zero

[@ryanrobinson2293]

Example: Intro - 0:00 Chapter zero: The Scapula - 00:17​ Think that should work?

[@STRIQfit]

@@ryanrobinson2293 You are the goat! I think I fixed it up now!

[@knightshousegames]

I think the only thing more impressive than the feats of strength in this video are how concise you are at explaining whats happening

[@STRIQfit]

Thank you for the support and kind words!

[@LivelyAndYouthful]

Not really a beginner, just an inconsistent amateur. However, I want to show my appreciation for this highly valuable guide. With it I can review my workout approach and correct the rookie mistakes. I do hope it will stay free, but it is up to the creator.

[@STRIQfit]

Wow, thanks for the support 🔥💪🏾

[@mindwiperr7759]

the bad news: God gave us the moral law. it consists of 10 commandments & that is our standard.. a standard that we cannot live up to. we all fall short & have sinned against God. if you have ever lied, stolen, used God's name in vain, or even looked with lust. you're guilty.) God is a judge, & we are all criminals against Him. crimes obviously deserve punishment, because only a corrupt judge would let crimes go unpunished. the punishment for sin is death. sin must be removed or paid for. so, how did God react? the good news: John 3:16 "For God so loved the world, that He gave His only begotten Son, that whoever believes in Him should not perish but have eternal life." God was manifest in the flesh in the form of Jesus of Nazareth & He lived a perfect sinless life. Then He took the punishment that WE deserve. Jesus died on the cross so that our sins can be forgiven. Afterwards He was buried & then He resurrected three days later. because of Him, our death sentence can be lifted off of us & we can inherit eternal life as a free gift. here is what you have to do in response to the gospel: I. believe - believe in the gospel. accept Jesus as your Lord & Savior & trust in Him alone for your salvation, because we clearly can't save ourselves since we have all sinned Il. repent - forsake your sins. i cannot say i am a Christian & continue to lie, steal, murder, etc. i would just be a hypocrite. although Christians will still sin from time to time, it's something we turn away from. it grieves us. & that’s all. after that you just get baptized when you’re able & continue to grow spiritually. read your Bible daily & obey what you read in it

[@Tenzing-Lama10G]

How are you doing after 1month

[@VeritatisQ]

You are filling in very important missing pieces in the calisthenics and fitness space, and so professionally done too. Wow. Thank you 👉💪

[@alexvictor4410]

Was getting impressed literally every 30 seconds. Thanks for the guide as a lot of beginners are looking where to begin. Couldn’t be more excited for Calisthenics.

[@STRIQfit]

Wow! Thank you so much for the kind words. 🔥💪🏾

[@JeChT2501]

My Man, this video just came at the right time, i wanted to start working out again but this time properly with calisthenics, but i wasnt finding any videos for total beginners and now you upload this. And the one year progression is great too. Also you explain all the workout(s) so well, thank you so much. 🙏 💪

[@STRIQfit]

You got this! Let me know if you have any other questions! Go be great! 🔥💪🏾

[@JeChT2501]

@@STRIQfit thanks! If i ever have trouble ill ask around, lets go! ✊

[@Addicted2Origami]

Thank you so damn much! I actually got my first push up using the app midway week 4!! Can’t believe my noodle arms have built up and from not being able to do 3 reps of a kneeling push up in week 1… I don’t know what my body is on but I’m living for it 💪 Pull ups next after I finish off the push up regime, I’m so excited!!! 🥳🥳

[@STRIQfit]

That's AMAZING!! 💪🔥 I’m so hyped to hear about your progress! From struggling with kneeling push-ups to hitting your first full push-up-huge win! 🏆 Keep that energy going, your body is definitely leveling up. Pull-ups are up next and I know you’ve got this! Excited for you to crush the next goal! 🙌 Keep me posted on your progress! #STRIQFam 🥳

[@bboyamir]

You make the highest quality calisthenics/GST videos I’ve seen on KZbin, thanks so much for your care and thoughtfulness. Especially helpful for some of us who aren’t indestructible and in their 20s anymore 😂

[@STRIQfit]

This is an amazing comment! Thank you so much for the support 💪🏾🔥

[@mindwiperr7759]

the bad news: God gave us the moral law. it consists of 10 commandments & that is our standard.. a standard that we cannot live up to. we all fall short & have sinned against God. if you have ever lied, stolen, used God's name in vain, or even looked with lust. you're guilty.) God is a judge, & we are all criminals against Him. crimes obviously deserve punishment, because only a corrupt judge would let crimes go unpunished. the punishment for sin is death. sin must be removed or paid for. so, how did God react? the good news: John 3:16 "For God so loved the world, that He gave His only begotten Son, that whoever believes in Him should not perish but have eternal life." God was manifest in the flesh in the form of Jesus of Nazareth & He lived a perfect sinless life. Then He took the punishment that WE deserve. Jesus died on the cross so that our sins can be forgiven. Afterwards He was buried & then He resurrected three days later. because of Him, our death sentence can be lifted off of us & we can inherit eternal life as a free gift. here is what you have to do in response to the gospel: I. believe - believe in the gospel. accept Jesus as your Lord & Savior & trust in Him alone for your salvation, because we clearly can't save ourselves since we have all sinned Il. repent - forsake your sins. i cannot say i am a Christian & continue to lie, steal, murder, etc. i would just be a hypocrite. although Christians will still sin from time to time, it's something we turn away from. it grieves us. & that’s all. after that you just get baptized when you’re able & continue to grow spiritually. read your Bible daily & obey what you read in it

[@ericadinerotv]

This is exactly what I needed. Everyone seems to have had a headstart and I’m starting at the beginning before the beginning 😂so this video is actually helpful and provides a routine to build up the strength to get to the next level and I could not find a video like this on KZbin. So, thank you.

[@RyderDK]

This wrist prep advice is essential. When I began calisthenics I ended up devoloping a wrist injury, and if you wrists hurts, push exercises is off the table and your progress will stall. Even now, more than two years later, I'm still struggling with my wrists and can't progress as quickly as I would like. I personally do the wrist warm-up from GMB Fitness and Tom Merrick every day and it is helping a lot.

[@STRIQfit]

Wrist training is essential literally! Thanks for the comment family 💪🏾🔥

[@nosirve9458]

pple like you make the world a better place. thanks for sharing the knowledge

[@STRIQfit]

I can only hope so! Thank you so much for the support!

[@mindwiperr7759]

the bad news: God gave us the moral law. it consists of 10 commandments & that is our standard.. a standard that we cannot live up to. we all fall short & have sinned against God. if you have ever lied, stolen, used God's name in vain, or even looked with lust. you're guilty.) God is a judge, & we are all criminals against Him. crimes obviously deserve punishment, because only a corrupt judge would let crimes go unpunished. the punishment for sin is death. sin must be removed or paid for. so, how did God react? the good news: John 3:16 "For God so loved the world, that He gave His only begotten Son, that whoever believes in Him should not perish but have eternal life." God was manifest in the flesh in the form of Jesus of Nazareth & He lived a perfect sinless life. Then He took the punishment that WE deserve. Jesus died on the cross so that our sins can be forgiven. Afterwards He was buried & then He resurrected three days later. because of Him, our death sentence can be lifted off of us & we can inherit eternal life as a free gift. here is what you have to do in response to the gospel: I. believe - believe in the gospel. accept Jesus as your Lord & Savior & trust in Him alone for your salvation, because we clearly can't save ourselves since we have all sinned Il. repent - forsake your sins. i cannot say i am a Christian & continue to lie, steal, murder, etc. i would just be a hypocrite. although Christians will still sin from time to time, it's something we turn away from. it grieves us. & that’s all. after that you just get baptized when you’re able & continue to grow spiritually. read your Bible daily & obey what you read in it

[@PabloOrdorica-s9p]

Truly the most comprehensive detailed video for beginners out there.

[@nicok.1491]

Can't believe how perfectly timed this video was. I'm an amateur, but I'm just super inconsistent and that is mainly due to me not having had a proper workout routine. I just made up my mind to finally put together a workout routine and then out of the blue, this video pops up in my recommendations. You helped me tremendously! Earned yourself a new sub, keep up the amazing work🔥🔥

[@NathanWhite-lv3qf]

Best video, started up calisthenics after going to the gym for 6 months. Done calisthenics before but this has gave me more progress than the last time I did calisthenics

[@STRIQfit]

Let’s go! Go be great! 🔥💪🏾

[@MazinDaVinci]

This video is a gem. Thank you for this. Restarting my calisthenics journey!

[@STRIQfit]

Thank you for the support family! 🔥💪🏾

[@SayratoWho]

I was literally searching a video with full info for about 5-6 months and finally got it, thankyou so much

[@wilsonov87]

Your videos are amazing, I just stumbled upon your channel now. I've never come across a calisthenics teacher on YT who actually starts at an actual beginner's level, and actually explains everything step by step, and so meticulously and easy to follow as well. I cannot believe this is free content, you're a wonderful and talented person, thank you! I actually feel like it's possible for me to learn calisthenics now!

[@rainypetria4559]

Youre exactly what I'm looking for. Thank you for the work you do and for giving this information out from a beginner level.

[@plainoldrachael17]

I am traditionally a weight lifter. Switching things up with the addition of calisthenics. This video is super helpful. I am having to modify a lot of the workouts but I’m hopeful that by the end of the 3 months I’ll see some progress.

[@nilsgunnarkohler6435]

thank you for providing us with such a detailed routine...I love how you bring together exercises for strength, resistance and mobility, cause especially the last one gets forgotten too often. Keep up the good work man!

[@STRIQfit]

Thank you so much family 💪🏾🔥

[@eimeard5343]

this is such a good intro to calisthenics- i’ve been wanting to get into it and looking for something exactly like this for a while. you laid everything out so clearly, thank you so much

[@STRIQfit]

Thank you for the support and kind words!

[@Danielusic]

Great video! I start calithenics 5 moths ago and i have enyojed it so far, this video is very helpful.

[@STRIQfit]

Glad you enjoyed it! Thank you for the support 🔥💪🏾

[@maheshbhammar6957]

Thank you so much for this excellent calisthenics guide! I hope this channel gets more recognition and gains more subscribers. 😊

[@STRIQfit]

Thank you so much for the support and kind words! Go be great! 🔥💪🏾

[@totomovement711]

Started this last week! Ex-collegiate lady baller here and this is so much fun and makes me feel like I'm training to play again!

[@STRIQfit]

I am so glad you are finding the joy in it. It really is fun and challenging!

[@totomovement711]

@@STRIQfit I am gassed out every time! Feel a difference in the movements after 2 weeks :)

[@jamescotten1439]

This is the best Beginner Calesthenics guide I have seen or found up here ..Thank you bro

[@Anupkadariya-d4z]

this is the proper and one of the best for calisthenics. appreciated bro

[@STRIQfit]

Kudos and appreciation to you fam!

[@extremejuby]

I have been messing around inconsistently for a few years. This is perfect and just what i needed. Thank you so much. Im a bit worried as im quite old now but im prepared to commit!

[@STRIQfit]

Glad it helped! Let me know how it goes 🔥💪🏾

[@krastyokirov4459]

Man,amazing video, you are proper ! Thank you so very much. I learn more about training in 22 min than 2 years in the gym

[@STRIQfit]

This is an amazing comment thank you! 🔥💪🏾

[@notfamous649]

You are amazing man!!! This us exactly what i need to start calisthenics! I’m 21 and wish to be in good shape in 3-4 years before I’m 25! Thank you man for sharing all this important information for free to all man :)

[@FrazerCanHandle]

New subscriber man, keep up the work! I see you hitting 100K by the end of the year easy❤️

[@STRIQfit]

We’re going for it! Thank you for the support 🔥💪🏾

[@adonisapollo652]

This man made this video pure gold. Exquisitely done.

[@nils4481]

This video is great, i had just watched ur first year skills video a few days ago and imediatly subscribed. Not only are your videos really helpful, but i really like how you interact with almost everyone in the comments

[@STRIQfit]

Welcome aboard! and wow thank you for noticing that. I’m glad to know that it is affecting and increasing the moral 😤🙏🏾💪🏾🔥 let’s get it!

[@silaslegomaster]

You're actually the goat. Thank you for being so detailed. This video truly helped.

[@SolomonChinonso-k4n]

This is my attempt at paying such a good product forward. Scapular awareness • Scapular pull ups • Scapular wall slides • Inverted shrugs Wrist stretching. 1 set 30-45 secs each • Front rocks • Side rocks • Reverse rocks • False grip fists • Around the worlds Strength building. • Push-ups 18-25 • Squats 18-25 • Static squats 20 each leg. • Pull ups (bent leg rows > straight leg rows > lower bar) 15 reps • Scapular pull-ups (assisted with rubber bands 8 reps > standard pull ups 3-5 reps) • Dips (bent leg dips 15 reps > straight leg dips 15 reps > assisted dips 12 reps > standard dip 12 reps) Stretches. Core and joint prep • Scapular push-ups 8-12 reps 2x • Hollow body hold 30 secs 2x • Side planks 30 secs 2x Warm up. 30 sec each • Arm circles • Pike to plank • Alternating t-pose • knuckles to fingers to palms • plank walks • optionally. Skipping, high knees, treadmill 0-30 secs rest between warm up exercises. Strength training • Planche lean 10sec 2x • Hindu push-ups 7reps 3x • Body weight dips 7reps 3x • Pike push-ups 4reps 2x • Diamond push-ups 6reps 2x • Wall hand stand 15sec 3x Pull day Core and joint prep • Cat cow pose 45 sec • Bird dog pose 45 sec • Scapula pull-ups 8-12reps 2x Warm up • Superman's 8-12reps • Superman Side crunches 8-12reps • Cobra push-ups 8-12reps • Reverse planks Strength training • Front Lever raise 6reps 2x • Skin the cats 4reps 3x • Bodyweight rows 7reps 3x • Pull-ups 5reps 3x • Bodyweight curls 7reps 3x • Wall handstand 15sec 5x Leg day Warm up • Hell to toe 30sec • Folded squats 30sec • Alternating archer squat 30sec Strength training • BW RDL'S or staggered BW RDL'S 15reps 2x or bent leg BW RDL'S 10reps or straight leg BW RDL'S 10reps2x each side • Squats 7reps 3x • Step-ups 6reps 3x • Reverse lunges 8reps 3x • Horse stance 45secs • Calf raises 12reps 2x • Negative pistol squats 4reos each leg 2x • Compact leg lifts 8reps 3x • One leg plank 45sec each leg • Hollow body hold. Max hold 3x Cardio day Warm up • Cycling or whatever cardio you choose. Mobility training. • Cat cow pose 60sec • cobra pose 60sec • child pose 60sec • superman's 60secs • reverse snow angel 60sec • squat to pike hold 60secs • prayer squat 60secs Full body day Warm up Strength training. • Bird dog pose 12 reps 2x • pike to planche lean 5reps 3x • incline pushup 15reps • cobra pushups 15reps • back bridge press/wheel pose 5reps 3x • hammer grip pull-ups 6reps 3x • archer street 6reps 2x • Bulgarian split squats 6reps each leg 2x Leg day again! Warm up Strength training • Archer squat 6reps 3x • step-ups 12reps 3x • Single leg glute bridges 8reps each side 3x • Sissy squats 5reps 2x • Wall sits 60secs 3x • Hollow body hold Max hold 3x Do this routine for 3 months.

[@tz9172]

I don’t get all the excersises yet with strict form, but getting there slowly. Its a great balanced work-out. Tyvm!

[@STRIQfit]

Thank you so much! You got this!

[@Santoooz]

thank you soooo much for this video, helped me immensely to understand and start my calisthenics journey. there are millions of other videos but I found yours the most easiest to understand implement. it has some minimalistic and simple vibe to it, and so easy to understand. a suggestion: if possible, change the channel name to your name. it gives some authenticity and I think it will be easier for people to share your channel and talk about you. once again, thanks a ton for this

[@Vanessabrj9o]

Wow! What an awesome video. I've been looking into how to start calisthenics for a while now, and this is the best video I've found by far. I'm going to save this video and watch it again and again as I make progress. Thank you so much. ❤

[@STRIQfit]

Awesome! Thank you for the support family🔥💪🏾 try your best and go be great

[@jack1999yt]

Amazing video done body building style training for 3-4 years and coaching that style of training now down from 98kg to 78kg lost a fair bit of muscle but feel and look better for it doing this style of training was interesting only struggled to do back bridge press due to wrist pain and mobility a few things were a slight challenge due to stability but feels good to be a beginner again

[@STRIQfit]

Something new and challenging is always good for the spirit! Glad to have you! Thank you for the support family🔥💪🏾

[@0GodJudges0]

Thank you for this video It’s just what I needed to bring consistency and measurable progress to my calisthenics journey. Those pull exercises look crazy, but you inspire me.

[@podcastleveller]

He need to blow up he has a good video quality and also he tells from bottom❤ Keep it up bro you are the best in teaching in youtube

[@STRIQfit]

Thanks a ton! I’m definitely working on it 💪🏾💪🏾🔥

[@thomdushane]

Dude this is really good. I wish i had this video when I was starting, having learning bits here and there or by trial and error wasted a lot of time that could have been far more productive.

[@zoracricket8033]

OMG i was asking for this video and then you came and just nailed it all. Thank you man! :3 deep luv for this knowledge help support and the way it is thought through and done

[@CatalleyaStorm]

Thank you for this!! I haven't watched yet, but I've been looking for this. Going to save for when I can sit down and take notes!

[@STRIQfit]

You are so welcome! Thank you so much for saving 🔥💪🏾

[@lilhaxxor]

The exact topic I wanted to learn about and it's high quality. I was curious because I saw your back muscles in the first/second year of callisthenics videos. It seems I need to "activate" those, but I don't understand how. I have been stuck trying to improve pullups for decades. My arms and shoulders always give up before I ever feel my back working. Let's hope I learn something in this video, let's watch. 😊 EDIT: I am already doing most of this every day of the week, resting when my body tells me to. Well, let's see if I make progress on the scapula awareness thing.

[@STRIQfit]

Let’s go’ 🔥💪🏾

[@parkererickson6501]

Hey! Started this today and I’m super excited, thank you so much for putting the time into making this, ill do my best to come back and update yall on my progress in February 2025 🤙 Do you have a stretching routine you recommend I do following each day?

[@reneejarrett2674]

This video is so helpful. I think I'm over lifting weights as a women. I'm more interested in having a goal and seeing it completed thru work and effort. I like the idea of having more mobility and body strength. This turned into a monologue

[@STRIQfit]

You got this! No, I love hearing what you have to say! I’m here to help 🔥💪🏾

[@asangajoseph8485]

Really appreciate this video man, thank you.

[@STRIQfit]

Glad it was helpful! Thank you for the comment 💪🏾🔥

[@AnthonyTurnham]

Love this vid so much. Powerful info, cleanly delivered. As a content creator myself I know the effort that goes into these kinda vids. Perfect example, your B Roll where you've gone all dapper in your suit for the improved confidence bit. Fantastic work 👏 thank you

[@quintenbm5736]

This video is so clear and well put together. Thank you so much!

[@STRIQfit]

Thank you so much for the support!

[@theKingKastro]

I’m currenly on push day…and all imma say is…what he’s doing is not easy. Imma be posting daily me following this regiment if anybody wants to know what it’s really like for a beginner doing these. I love this video and I will definitely follow it to as good as possible so i can get efficient results

[@Lendrina22]

Yes! My wrist stoped me from practicing handstands for 1,5year until I figured out what to do. Wish I would have found you then... 😄

[@STRIQfit]

It was all in perfect timing. Let’s go be great now fam! 💪🏾🔥

[@Ikona731]

Day 2 lets go! Not a complete beginner routine but just do what you can take breaks until you do all your sets. One exercise you can skip on early is skin the cat as you need to build your shoulders to handle the load, don’t want to get injured before you can put out. Do just one every minute and a half until you can’t or complete the rep amount.

[@Top___6]

Been needing this thanks👍

[@STRIQfit]

Glad to help 🔥💪🏾

[@jhovverferneyduartealarcon2952]

This is pure value. Thanks a lot

[@accentovertheE]

This really just motivated me to level up 💪🏾 This step by step will help tremendously!!! You have a new subscriber

[@ricardomorgado1918]

I just found out your channel, this is great. definitely going to try it

[@STRIQfit]

Hope you enjoy! 🔥💪🏾

[@virtue8003]

Thank you so much for this video. Please keep it up because im gonna keep up with YOU and do this for three months!

[@YoucefDAANE]

clicking on the video cause i thought ur jon jones xddd , leaving with the best infos and straight to the point , no bs , pure informations , thanks a lot sir

[@STRIQfit]

Thank you so much for the support family! 🔥🔥🔥

[@prescillataylor8291]

Thank you, I am going to try this.❤

[@STRIQfit]

Hope you enjoy! Thank you for the support family 🔥

[@martiedo]

Thanks for the video! I'm actually getting bored of body building, I feel I need something more functional and fun. I'll give it a try!

[@T0n31]

Solid information, thank you so much!

[@STRIQfit]

Thank you for the support fam!

[@facundosierra1501]

great content! your videos motivate me to work out, I hope someday I'll manage to have a consistent routine.

[@Kingkilnkaki]

Thank you for this Wholeheartedly

[@STRIQfit]

Thank you for the support family 😭🔥💪🏾

[@philosoapy]

This was a great video, thanks man.

[@STRIQfit]

Glad you enjoyed it! Thank you for the support!

[@MaksimBorzik]

Great video! Also, I would Love to see same concept, but for intermediate and advanced athletes) Thanks a lot 👍

[@STRIQfit]

Noted! You can look forward to them in the future. I do have an intermediate routine though for calisthenics. It’s a little on the upper intermediate side though.

[@MaksimBorzik]

Oh, great! Thank you! I'm recommending you to my friends) ​@@STRIQfit

[@alphaomega788]

Thanks for this video, it’s really informative and easy to follow, just what I need right now

[@groovy3315]

How can i incorporate boxing into this routine?

[@HeeHeeHawHaw-ts8mt]

For the cardio and mobility, you could do jump rope? I’ve heard its the defacto cardio exercise for boxers, along with jogging

[@jezeem99]

​@@HeeHeeHawHaw-ts8mtmobility is non-negotiable. ESPECIALLY for calisthenics. For cardio yeah, change it to shadow boxing, skipping and jogging

[@socialistprofessor3206]

This video is perfect. Thank you!

[@BananaFuhrer]

Thanks for the video man this really helped me a lot ❤

[@STRIQfit]

Thank you for the support and kind words!

[@Eleazer.changetheworld]

Such amazing detailed information.👌

[@ameedzain9279]

I don't usually comment but your videos are good

[@STRIQfit]

I appreciate that! That means alot fam! Thank you so much!

[@ameedzain9279]

I have started your workout program brother, I rewatch my routine regularly​@@STRIQfit

[@taiebdamak5023]

Thank you!

[@STRIQfit]

You're welcome! 💪🏾🔥

[@elisegray6962]

I absolutely love this video ❤

[@STRIQfit]

I love the support! I hope it’s useful for you!

[@glifxx8883]

I love this video as it is actually for beginners the tips are amazing, thank you. I would like to know if you do hybrid calisthenics (lifting weights + calisthenics) since i go to the gym i like it but i would love to learn calisthenics, i hust have no idea how to start it mixing both of them

[@STRIQfit]

Yes I do! I do Weightlifting Primarily on my leg days. So if you want a quick way to make it work. You should try to do your calisthenics after warming up. That’s when you’re going to be at your highest potential to complete skills. Finish up with weights at the end to toast your muscles and reach failure.

[@glifxx8883]

@@STRIQfit definitely trying that thank you a lot for your dedication:)

[@peacego624]

Thank you sir. I will try to do your workout plan for 3 months, and hopefully if I remember will come back to give feedback on results :)

[@STRIQfit]

Best of luck! Please do 🔥💪🏾

[@josuepaiva4551]

Thank you man

[@STRIQfit]

Thank you for the support 💪🏾🔥

[@ashleyscott7762]

Great content to help with calisthenics and using minimal equipment. What would be a regression for the wall handstand?, I currently do bridges and shoulder stands. Thanks 💪

[@STRIQfit]

Hi fam! It would be an elevated Pike hold. Even further just a pike hold or frog stand. Pike holds are when you set up for a pike push-up position but you only hold the top portion and lean into your hands. Elevated means placing your feet on a higher elevation like a bench or something

[@ashleyscott7762]

@@STRIQfit perfect thanks! I have been working solo for about a month so your content is helpful thank you…!

[@ashleyscott7762]

Do you have any content for people starting again? I am battling the side effects of cancer treatment so my progression is very slow but I think some may be mind over matter, do you provide any plans or anything? Thanks

[@C.saisreshta]

Bro! I have a doubt that before advancing how many sets we have to do a pushup or dips exercise 😅

[@Becx-j9y]

Hello thank you for all these great tips.Just a quick question can I start with chapter 3 while practicing push-ups and pull ups or should I wait till I can do them easily to move on to the next chapter?

[@mico70]

You have me believing I'm eventually going to be able to do this calisthenics thing! lol Thank you.

[@STRIQfit]

You can and you will!

[@yutprogramming]

Best video i have ever seen for calisthenics cuts through the bullshit and makes me fell like you are my coach wich you are now by the way i have to complete this youtube channel !!!

[@HeyQuinton]

Awesome video man! There are some THICC people working out at your gym

[@STRIQfit]

Thank you for the support 🔥💪🏾

[@JNS_NLS]

This is the video I’ve been looking for so long. I’ve been training for a couple months and have seen huge progress in my foundation. Still I’ve not bought a pull up bar as I don’t know where to put it. Do you have any advice or ideas?

[@Manimaran-qm8es]

Bro plz post the combined weekly workout video of gym and calisthenics

[@STRIQfit]

Will do soon! 3rd year skills is coming out next currently being edited.

[@ShikharShukla-k3g]

Great video

[@CarLa-dn9ms]

Thank you my friend. Finally a description of the process really from the start. There are way too much beginner videos where you have to be pretty fit already. And that is frustrating.

[@Humoroussss]

can you give us the full body warm up and the last leg day

[@pablodominguez19]

Thanks for this vid

[@STRIQfit]

No problem! 🔥💪🏾

[@jazzlehazzle]

Finally! Yes!

[@Jack-iy2hk]

Loved the video man. Btw when are you uploading the calisthenics skills you need to master in your third year video? Much love fam 💯❤

[@STRIQfit]

It’s coming up next! Had to get this one out! Thank you family 💪🏾🔥

[@pakiman698]

This video came at the perfect time for me! I’ve got bored of standard weight training after 8 years and so I am committing to doing calisthenics regularly. I wasn’t sure which routine to go with but this video helped out a ton. Appreciate it!

[@STRIQfit]

Thank you for trying it out and leaving a comment family 💪🏾🔥

[@khaledisanerd]

This is a very good video, breaking everything down to it's simplest form for better understanding. My question is that what can i substitute for exercises on the pull day because i do not have access to any parks or gyms that i can use. Please any insight would be greatly appreciated.

[@2vizild]

Thank you 🙏🤍

[@Heisenberg-i4i]

Great video man,really grateful for it also when should i train my neck muscles and other muscles like forearms etc?

[@STRIQfit]

No need to train what you’re looking for directly but if you’d like to you could train forearms and and other accessory muscles during your mobility days

[@Heisenberg-i4i]

@@STRIQfit thanks man