THE PERFECT CALISTHENICS WORKOUT - FROM MONDAY TO SUNDAY

[@shayarifrommydiary]

Summary of Video: Calisthenics weekly Workout Plan: Monday- Push day S1- Planche lean S2- assisted tuck planche- hold by resistance band A1- ring dip A2- pike push ups A3- diamond push ups A4- skull crushes Tuesday - Pull day S1- adv /tucked Front lever S2- skin the cat/ Tuck back lever B1- chin ups B2- rows B3- hammer pull-ups B4- tuck Front lever rows Wednesday - Rest day Thursday - 2nd push day S1- Planche lean( prantice Planche) S2- assisted tuck planche- hold by resistance band C1- Incline pushups C2- Archer push ups C3- Best arm flys C4- close grip ring pushups Friday- 2nd pull day D1- pull ups D2- banded one arm chin ups D3- body weight bicep curls C4- reverse curls Saturday- Legs + Core (Never ever skip the leg day ) Legs- E1- squat jump E2- Bulgarian split squat E3- Nordic harmstring curl Core F1- Hollow rocks F2- 2 point plank F3- straddle leg lifts C4- Banded crunches Sunday - Rest day Enjoy Calisthenics....Love from India.....!🇮🇳

[@vishaldhapola6265]

Nice work dude!!

[@BenniBlessed11]

What an Angel

[@sametkocak4475]

U Are a lifesaver 🙏

[@timlake8658]

Thanks bro

[@Iowwicked]

Is cardio is necessary

[@alinpletea.fitness]

The most informative video i ever saw in last 2 years about the workout structure

[@suirp6175]

thought the same exact thing

[@justaguyfromreddit]

Nope, the best is calisthenics movement. Maybe there are channel that motivate more than them...but the quality of their videos...is just far superiori than other calisthenics channels

[@ruuxi]

I’m finally

[@tommythespitter]

Enjoy this song THE POSITIVE BANGER (KZbin, Spotify, iTunes etc) that I wrote from the heart, which will definitely inspire the whole world to be a safer, more positive place to raise our seeds in... And love one another. Peace, success and blessings to you and your family 🙌🏼🌎 💚💛❤️ 1 life, 1 love! PS - Please will u help my cause and spread the message by simply subscribing to my KZbin channel and sharing THE POSITIVE BANGER everywhere and in anyway you can! 👊🏼 SPREAD THE LOVE! Endless respect and gratitude 🙏🏼 Thank you and peace, Tommy. kzbin.info/www/bejne/l53ZoJWEbM6CobM&feature=share

[@ruuxi]

PED GSP why don’t you shut the fuck up

[@mimab8961]

Fantastic Video! I discovered Calisthenics in my 40’s and fell in love with it. As a mum of three who did endless cardio I found that my body changed and I became much stronger once i started Calisthenics training. Your videos are always so informative! Best wishes Mima

[@FiredrygonXIII]

doing this workout for a little more than 3 months, guys this is legit one of the best workout plan period

[@emrahcamdzic6347]

Is it good for building muscle?

[@FiredrygonXIII]

@@emrahcamdzic6347 yup without a doubt, with proper technique and rest time you will build muscle in no time

[@emrahcamdzic6347]

@@FiredrygonXIII Thanks man willtry it

[@jimsedanski8899]

What’s a better workout plan?

[@FiredrygonXIII]

@@jimsedanski8899 it will depend of your goal and current training level If you are a beginner you can start by this and change it over time once you mastered the basics and iterate from there

[@brandoncarr4477]

This is the best calisthenics video for beginners on youtube. Dude gives you a full body routine, explains what each workout hits and shows regressions alongside the workout. Very helpful and very well done 🙌

[@mattesteron3059]

This is incredibly helpful! Honestly, 80% of my excercises are from your videos. Love this one!

[@tomcraft2970]

Been following this for the last 5 months and I've gotten so so so much stronger, went from barely being able to skin the cat to an advanced tuck front lever. Thanks so much :)

[@thewiseowl8804]

Best calisthenics channel. End of discussion.

[@MrYounis26]

fitnessfaq, Tom merick, austin dunham, thenx, calimovements, artem mozorov would all like to have a word.

[@tinchairs6384]

@@MrYounis26 calisthenics movement, fitnessfaqs and austin dunham I agree with, Thenx is kinda iffy and the others I don't know

[@justaguyfromreddit]

Nope, the best is calisthenics movement. Maybe there are channel that motivate more than them...but the quality of their videos...is just far superiori than other calisthenics channels

[@justaguyfromreddit]

@@tinchairs6384 dustin is kind uff

[@tinchairs6384]

@@justaguyfromreddit idk what that means but I assume it means he's not as good as calisthenics movement and fitnessfaqs which I agree with. He's still really good but I just don't think he gives as much information, great guy though.

[@tomasfiedczuk8368]

Very impressive, challenging and useful workout, really can't believe this is free! I've been doing it for 3 weeks and adding some extra core and lower back exercises in order to get better at parallettes skills. I love you channel! Congratulations from Argentina

[@notme6550]

Have you seen any progress

[@MG-ro6pj]

What exercises have you added?

[@MG-ro6pj]

And have you seen any progress?

[@tmyonthat]

@@MG-ro6pj won’t know till you try!

[@tmyonthat]

Ayeee Argentina 🇦🇷 blood here friend!

[@vinaykanth4672]

No calisthenic channel did this type of video except you. Thank you 😊

[@darkwolf6122]

Vinaykanth yep because a lot want you to sign up and buy programs

[@slayyou]

Do not did c'mon

[@nikolagorgievski6846]

I have been struggling to find one normal push pull legs calisthenics workout for weeks. Had to move to a place without a gym. Been a gym rat for years and I had to adapt to calisthenics as there's a nice park near me. You deserved my like and subscribe. THANKS

[@amittabibi1433]

After doing this for 3 months , i can confidently say that I’m feeling and performing like a beast

[@noxious7102]

where did you get the rings?

[@jellybwans3703]

@@noxious7102 you can find them on Amazon or Walmart

[@ajdeks9730]

Have you already progressed some skills?

[@Frei07]

​@@ajdeks9730 Try it self

[@Egrodo1]

How's it going now?

[@conquerthewholeworld]

MOST UNDERRATED CALISTHENICS CHANNEL !!! 💪

[@PulsechainProfits]

Total beginner here. Just did my first calisthenics workout tonight using this video. LOVED IT. Im too weak to even tuck planche yet, but was able to do everything else.

[@AbnormalBeings]

Yeah tuck planche is really hard. If you still cant do it with the band try holding the L-sit/tuck L-sit

[@PulsechainProfits]

@@AbnormalBeings Thanks for suggestion, L sit/tuck is a good idea.. I dont own any bands yet, about to order some online right now :)

[@ashdude3058]

Henry Ford Tuck planche is actually pretty hard so don’t feel demotivated :), I’ve been training calisthenics for a year and a few months and I still can only hold tuck planche for a while

[@walidtouhami5044]

his physique its just insane

[@antoniobasile1920]

I loved this vid. I've been training for two months now and i ve built some serious strenght ,if you make another video like this one with some more advanced exercises to progress it would. Be amazing

[@Apolo044]

In this routine, the progressions would be: tuck front lever--> adv tuck--> straddled front lever--> full front lever Rows--> archer rows--> unilateral rows Pull ups: if you don't have extra weight to add, you can do explosive pull ups or archer pull ups, and progress to one arm pull ups negatives, one arm pull ups w/finger assist and finally one arm pull ups. For biceps I think that pelican curls negatives and pelican curls are good. He already said the progressions for planche, and dips on rings are pretty hard, but you can still progress to the archer dip. About legs, the jumping squad could progress to assisted pistol squad--> pistol squad. Then go for sissy squads and other progressions (there are lots of exercises for legs, you should search for them).

[@liamashby4928]

Probably one of the best videos just fully helping out the masses

[@lesterdelapaz1966]

I’ve been searching for the most informative video about calisthenics since the start of quarantine. Then I found this today. I can finally start now. Thank you so much for this!

[@ajdeks9730]

Hey, its been 2 years! Did you stick to the plan? Did you learn some skills??

[@drewcash1785]

“Rows for the Hoes” 😂💪🏼

[@AbnormalBeings]

Chris Jones inspired!!

[@mithfilth]

Gareth Bale does ,

[@Escanor89]

dude srsly I watched so many videos but this video has the perfect workout structure just enough volume/intensity and 5 days a week training with little less than 30-40 Minute workouts. Gonna test this routine

[@dvm7005]

30-40minm?! Really? I spend hour with something to do it

[@Escanor89]

@@dvm7005 Well I train over a decade now my rest times are really low, its more like a crossfit/calisthenic fusion. I always do an Push Exercise and right after a Pull Exercise after those two I rest for about a Minute and go again.

[@zachsims189]

Abnormal beings has some of the best calisthenics content out there 🔥

[@kirilcherry7612]

From the bottom of my heart, Thank YOU!

[@IkanDakai]

I hear a Yardie lol. fire channel man. got out the military last year and got lazy. been in the gym since January but I can feel my body crying for some calisthenics.

[@BigBiggiTime]

5:18 Done Brother

[@ΣωτήριοςΚούλας]

Bro, the KZbin algorithm just recomended this video to me and I am so happy it did !!! Really impressed with the amount of info and tips you gave for free, keep up the good work! Definitely subscribed!

[@mrinal2237]

Spreading your channel's reach with my friends, amazing workout and great content. No time wasted blabbering. You got a fan.

[@yungax1368]

By far the best calisthenic video to watch as a beginner! Thanks!

[@puglord_huang]

This is amazing! Been searching for a simple program that covers almost everything, and I think this is it

[@TnXJD]

One of the most practical and clearest workout. It does not contain any progression or difficult skills. This is totally different from other video. I will adapt these routines to my schedule every other weeks! Favorites!

[@vpanli93]

HOW IS THIS FREE YOU ARE MAD!!!

[@AbnormalBeings]

Haha all I ask of you guys is to share and like the vid 🙌🏽 love for the message man 👊🏽

[@benrothschild6074]

Abnormal_Beings ty for this! You’re also how I found out about huel which I love so double thank you

[@waltervanklompenburg5661]

Abnormal_Beings fantastic vid i do these excersices now already 2 weeks and i like it! I do 2 min rest between sets and excersices is that good or how many rest do you prefer? (Sorry for My bad english😓😅)

[@dreamine06]

Yep, this guy is generous, his mama taught him how to share!

[@balwaann]

@@waltervanklompenburg5661 A minute or two is pretty good. If you feel like you need more time to recover for another set feel free to take some more time.

[@tohsimomru7797]

This is my calesthenics weekly routine for Building muscle and strength. This routine is also to train for my goals: handstand hold/push-ups, full planche hold/push-ups and front/back lever. Anyone got tips on exercises to add? Ma: PUSH • 3x10 pseudo push-ups • 3x10 planche leans • 3x12 archer push-ups • 3x6 dips • 3x12 diamond push-ups • abs workout 6 min Di: PULL • 3x max pull-ups • 3x max chin-ups • 3x12 Australian pull-ups • 3x6 tucked frontlever raises • 3x6 skin the cats • abs workout 6 min Wo: LEGS+CORE • Leg workout 8 min • Hollow body hold • hanging knee raises • sitting leg raises • reverse extensions (lower back) • L-sit • Plank • wall walks 3x5 Do: PUSH • 3x8 pike push-ups • 3x12 close to wide push-ups • 3x12 clapping pushups • 3x6 dips • Max push-ups • abs workout 6 min Vr: PULL • 3x max pull-ups • 3x12 Australian pull-ups • 3x max chin-ups • 3x6 tucked frontlever raises • 3x6 skin the cats • abs workout 6 min Za: LEGS+CORE • Leg workout 8 min • Hollow body hold • hanging knee raises • sitting leg raises • reverse extensions (lower back) • L-sit • Plank • wall walks 3x5 Zo: REST • 6 min abs workout

[@kzemczak]

Man, you just made my calisthenics journey much easier for becoming a better athlete. Thanks man!

[@portgasDace-ze3fl]

You are simply amazing!🤩 I mean, who gives out free info like this these days?🤔 Not many people out there.😭 Thanks a bunch, man. I just added a subscriber 😉

[@Mederfish]

Great workout plan, thanks for sharing! I switched from training three times a week full body calisthenics to this plan and i gotta say it is pretty challenging. Did it for six weeks now and i came into overtraining after the fourth week already. At first the workouts felt like less volume but as you push to your limits it can be very taxing on your nervous system training this many times a week. So for me it was very important to not go to failure every time and focus on sustainability through helping my body to recover better in different ways.

[@marcomendoza2295]

Have you noticed any physical changes?

[@Mederfish]

​@@marcomendoza2295 I seem to be a little leaner while still keeping the same weight. (Tried out some dietary changes too though.) Also focusing on f.e. triceps in one workout with isolation exercises leads to great pumps. Best wishes

[@geoffreydavis6389]

Yes Tayo great video , These are the video's I really love and also your tutorials as IMO you produce the best tutorials . Damn you are a beast , using a band a weight vest on exercises . I noticed you production value is continuing to rise keep up the good work , FYI I always smash the like button before view all of you videos as I know that they will be great .

[@AbnormalBeings]

You legend!! Appreciate the message bro 🙌🏽 means a lot and makes me keep making these videos for you guys

[@mastamuffin]

I've been doing exclusively calisthenics since lockdown and been making decent progression in the basics. Started this routine after searching for so many and loving it. Plan on sticking to this for 6months or more to see my progression! Thanks again for making the video, full lists, and even showing the regressions. A lot of routines just have a bunch of advanced stuff sprinkled in that left me abandoning the routine all together.

[@MsKigaRa]

It's been 4month now, have you seen any results? I just start calisthenics and this workout routines seems to be so effective

[@mastamuffin]

@@MsKigaRa I was doing this for about 2 months straight and then started to venture off on my own routine for a bit. I had to take a break from some of the skills work due to wrist pain. I can do a front lever and hold it for about 5 seconds, which is awesome. The planche stuff has always stressed my wrists so I havent been able to do those. But I am getting back to this routine and loving it. STICK WITH IT AND DONT VENTURE OFF LIKE I DID.

[@MsKigaRa]

@@mastamuffin good to hear it, thanks man

[@mastamuffin]

Just an update - I ended up going back to the gym and lifting as usual for the last year. Recently I semi lost interest in lifting and wanted to get back into calisthenics to build up my skills, as my desire for a constantly larger muscles has been replaced with an interest in functionality and a lean, athletic body. Love this routine and doing it as-is without any additional movements. If you apply some "bodybuilding" principles to this (squeezing the shit out of the muscles at the top of the reps and getting as big of a stretch at the bottom of the reps as you can), the pump and feeling is amazing. Nice combo of taxing the muscles to almost failure and building up the calisthenics skills and body awareness.

[@glytus7217]

@@MsKigaRa what about you? do u see results now?

[@tobiass.8756]

I never saw a better video about workout structure! Great man!

[@soulflybrazil]

love the vid bro you got a new subscriber , trying to improve my front lever and planche before the year ends ✊👊💪💪

[@madoben3294]

This is THE best video and most informative video I’ve ever seen. Could make some Mad money out of this

[@greekMonster1000]

Underrated Chanel, subscribed.

[@nevarius9010]

Finally a good program video, I'll try this out when I can get back to a gym or find a spot with some bars, thanks brother

[@hmm2326]

I’ve only done the push day but my triceps are on fire haha, what a workout and for free as well

[@nirmalkhirani5089]

Honestly the best video/ channel Ive come across for Calisthenics ❤️

[@naveedsaleh9728]

subscribed to your channel mate, this has to be the most helpful calisthenics video i've watched so far

[@r3dphoenix328]

Was looking for a programm and found this. Now you have a new subscriber :)

[@masterej7998]

Dude these buff as uk dude's poppin up on my recommended page

[@izaak9683]

King, perfect bro I was searching already long time for something like that

[@stepanmiskovsky3976]

your videos is so helping and motivating , im glad i found you ,peace

[@abel23325]

One of the best calisthenics videos. Thank you, keep it up.

[@toaster5148]

Suppose I walk in the park, and I meet someone like that 9:31 I just say good morning?

[@karimd88]

Hahahaha I suppose

[@tomar3]

I've been watching that'sgoodmoney and learning loads and enjoying doing it which I absolutely love but being english it's great to see home has got it's own scene cracking the calisthenics. Great back drop and a well pieced together video - really helpful for ideas so thank you. Subscribed.

[@carlosacostaj]

I love your channel bro. I never seeing these tutorial etf! And the body weighted dead lift!!!!! That’s crazy!

[@joeldiaz141]

Awesome video! My routine is: Mon - push Tues - core Wed - push / pull Thurs - core Fri - pull Sat - rest Sun - rest

[@spencer6049]

Lol man's skipping legs lesgo

[@JustCalisthenics]

Love these! Very diverse with the focus on all important stuff!

[@fergalmcnally8022]

Awesome video dude! I was wondering all the way, "what about the legs??" lolz, then you nailed that too. Cheers

[@ravenx3131]

The amount of comments!!! Loving u man i didnt even watch the video yet just saved it Definitely gonn be A good workout ig thx

[@yu-gi-oase7498]

one of the most informative videos out there

[@ad4219]

Amazkng vid thanks bro , nice to see a pro weekly work out , Rain has restricted me this week :(

[@journey9694]

Nice video and routine. I like how you're very clear about the workout and show both the regression and progression. Liked this video!

[@jirafey_]

God bless you for that description

[@emrevgn35]

Can someone explain if this makes sense. Mo: push Tu: legs Wed: pull Th: rest Fr: push Sut: legs Sun: pull And so one

[@emrevgn35]

My pulls feels weak when i do push day one day before

[@AbnormalBeings]

Training 6 times a week is over kill. I would do push/pull/rest/push/pull/rest/rest. Do your leg exercises so back squats, lunges etc on push days, deadlifts, hamstring curl etc on pull days. So do your leg exercises on push/pull days

[@geezluis9945]

The fact that you get straight to the point…. Sheeeeesh 🌎

[@pinecone33]

Thanks man, this is honestly perfect ❤️❤️ much love from Australia

[@saucy7839]

Can't believe this info is free. U are God like mate

[@intelionize]

THIS IS WHAT I WAS LOOKING FOR THE LONGEST TIME, THANKS MAN!!!!!

[@michaloravec5944]

Best calisthenics workout video I have seen good job

[@elvisperez5831]

The hamstring exersizes were a huge help I had a hard time figuring out an effective way to train my hamstrings after I pulled one of them. I'm definitely going to put these to good use now

[@jimm00dy56]

Best street workout program one can find on youtube ! Thx

[@dustinwrye]

This virus stuff has prevented me from going to the gym the last 3 months. Recently purchased some rings and I have to say that your advice here is spot on, they are serving me much better than any gym membership has. You have a great channel and workout advice here. Definitely subscribing. Keep it up!

[@caueartur]

This is literally perfect. You're lit guy

[@mynutshanglow2352]

I thought you were a girl at first

[@NedBaker]

Brilliant video. My workout routine is very similar to this. I also have a strength endurance day in there. Really good information. Keep up the good work!

[@GingerBreadkris]

Ninja Ned I would love to know what’s in your strength endurance day! Please!

[@NedBaker]

Yeah so it's basically a day where I try and have as little rest as possible and I'll do a vertical push, vertical pull, horizontal push, horizontal pull, squat and hinge. sometimes I'll add some muscle-ups in there or some core exercises and I'll go for 3 - 5 sets with a 2 minute rest between sets.

[@GingerBreadkris]

Ninja Ned Thank you so much :)

[@AlainBoudard]

Well this is now my companion video ! Awesome workout for the whole week. Thanks for the work 😎

[@anatolechevet3726]

Only one day per week of core exercise and you got that abs, crazy man !! haha very good channel i confirm, since 3-4 years I follow now !

[@AbnormalBeings]

You are working your core with every single exercise. Pull ups, chin ups, tuck planches, tuck FL/BL all work your core. If you want your abs to proper show thats more down to your diet

[@batwan1632]

Monday 0:22 2:24 Tuesday 2:45 Thursday 5:04 Friday 6:52 Saturday 8:00

[@koolaids6609]

Chewsday*

[@laurentlafouine6925]

Big BIG thanks from France 🇫🇷

[@pjheijnenster007]

I love this kind of training. He's explaining it very well. I use it now in my TaiQigong & Martial Arts trainings. Thanks very much.

[@jaytebrio7682]

As always so much information, helpful and honest video. Keep it up man !! The best calisthenics youtuber 🔥🔥

[@zflare668]

Best calis guide ive watched

[@itchyrichy]

Great video man!! Had to subscribe after this gem

[@matijadominikovic7919]

Amazing video, covered everything👍. I hope you know how much your content is worth to people and how good you are to share it for free! These kind of valuable, to the point videos motivate me even more to train, thanks a lot! 💪🙌

[@matijadominikovic7919]

And great video editing too🙌

[@sebastianneuber9479]

For sure ring dips are so easy i need to add a weight vest AND a Resistance Band Nice Skills! Thanks for that free Video

[@WillIngold]

The most helpful video I've ever watched, the only one that's explains it properly thank you so much. I'm buzzing right now thanks!!

[@elliottkendall5256]

subscribed man these workouts are perfect bro, thanks a lot for this 👍💪

[@sgproductions805]

It has to feel really good to know u are changing the world brother thank u for your videos again🙏

[@theprophetintuitive3846]

Thank you for putting this together it's very generous of you

[@JumpRopeVeteran]

I appreciate the video man. Much love and respect from the East Coast, U.S.A.

[@wolfden8979]

Everything I have been looking for. Really appreciate this

[@timekouka]

Wooow thanks man Ive been lacking of structure for years, and now i'mma stick to this for months, and will get the awaited results!!!

[@dakotakingston2923]

Man I must say you are soooooo educated this is great content man and the variants you give are beautiful man❤️ great work

[@Forss189lp]

Good to finally see someone not training abs 5 days a week 😂

[@joshbuckingham6121]

It's helpful to

[@PushPastMyLimits]

I train abs every day 👀

[@dawidmilewczyk9849]

well, actually you do , most of the calisthenic movements use your ABS and you cam train ABS every day but listen to your body if you feel it is used dont do it . What I dont like about this workout is that there is only one day leg day I would traing push legs on push day and pull leg exercises on pull days and have weekends off to better regeneration. He is training pull 2x week push 2x week and legs 1x per week. In term of building strengh or muscles it is better to do it more often , specialy that legs are the biggest muscle group of our body.

[@joeyder6260]

​@@dawidmilewczyk9849 I expanded this schedule to 8 days. So it's push-pull-leg-rest and another push-pull-leg-rest. Works fine in my day to day life and i train legs twice a week. Or twice in 8 days to be honest.

[@dawidmilewczyk9849]

@@joeyder6260 sure man , whatever suits your life best , I do now FBW 3x week because I am coming back after covid ( It killed my strength completely ) as it should build back my strength faster, but I usually trained push pull as it is taking less time.

[@Ar7Style87]

You deserved that Bulgarian subscription man, good stuff

[@red3331]

I can't belive you gave this for free,thx it really helped me

[@omsofi1111]

Bro this video saved me from going insane i didnt know how to start training Front lever

[@Kittu77134]

Monday 0:45 Tuesday 2:46 Wednesday Restday Thursday 5:11 Friday 6:52 Saturday 8:00 Sunday restday

[@gregcampbell7776]

This is absolute gold. Keep it up man

[@JohnCraic89]

You’re a legend. Thanks for the program

[@MrSagsta]

Short and sweet. Time to try it for the next 4-6 weeks to see results.

[@nicholaschoo8215]

Quarantine brought me here !! really good layout on your workout split! just got my rings and going to give this a go

[@janooobi4932]

Incredible content as always!

[@micah1121]

First off, that slide in was fking CLEAN!!