but please stay consistent and patient with yourself, and it will only be a matter of time before everything falls into place. Peace. [Music]

video. For example, if you're creating your push routine, you should be including exercises from both the horizontal and vertical movement categories. This will ensure that the strength you gain is well-rounded and also prevent any hiccups from training for skills later down the road. And here I have a list of all the exercises that we mentioned in this video in order of increasing difficulty, so you can easily plug them into this template or use them in your own personalized routine. Now here's a template for a push-pull and leg workout, which you can follow or use as guidance when creating your own routine. After properly stretching and warming up, you will start off a set of a higher intensity exercise, which will ramp them later on into easier progressions to ensure that you get an adequate amount of volume by completing the more challenging progression exercises in the beginning of your workout when your energy levels are the highest. You can focus on building strength towards the next progression. After that, you will move on to a less intense progression.

exercise with a higher rep range followed by any accessory work with a corresponding exercise. Whether you choose to do accessory work here will depend if you're struggling with an exercise or a specific portion of an exercise. For example, if you find yourself struggling to get to the top of your pull-ups, you may want to do some isometric holds in the upper portion. As for the rest times, aim to be resting around 3 to 5 minutes with more challenging sets, as these will need more effort and require more time for your muscles to recover. For the less intense sets, resting for 1 to 3 minutes should be sufficient. However, if you feel like you cannot complete a quality set in the provided rest times, it is okay to rest a little longer, as long as you stay under the 5-minute range. As you get stronger, it is important to progressively overload your workouts, make them harder so you can continue to grow stronger and gain muscle. With normal weightlifting, this can be done by simply increasing the

not you have a low enough body fat for them to show. As a beginner learning to be able to maintain a lit is a solid goal to have. This is because if you're able to maintain an Els hold, you will already have the core strength prerequisites for most advanced skills such as a plch handin push-up and front L. To begin, hanging knee raises are a great exercise to build up the core strength needed for the Els. When doing the hanging knee raise, use a supernat grip with whiff that is comfortable to you, then lift your legs up in a controll manner until you hear ABS contract before dropping down to the starting position. When doing the knee raises, make sure you're not treating yourself by leaning backwards before each rep and also maintain your core activation. In addition to this, your arm should be completely locked out throughout the whole movement. As you get better at knee raises, you can also extend your legs to the full L position at the top and eventually get strong enough to complete

I'll be doing that day. For example, if you're going to be doing a push workout, you can simply do a few reps of knee push-ups or any progression that is needed to you. The purpose of warming up is just to get the blood flowing into your muscles and increase muscle elasticity. You should not be feeling tired or fatigued after your warm-up. While this is in no way a complete list of stretches that you can do, there are a few vital ones which you should implement into your normal stretching routine when training calisthenics. Now that you guys understand the points of stretching and warming up, I'll be teaching you guys to exercise of each of those categories and movements mentioned earlier in this video. Starting off with horizontal pushing, we have one of the most versatile and foundational exercises in calisthenics, which is the push-up. To perform the push-up, place your hands a little over shoulder-width apart and go into a plank position. Your core and glutes should be activated to prevent your hips from sagging as you lower yourself. Make sure

video a lot of information about how to program their own routine and progress in calisthenics. As these topics going to be quite a lot to fit into one video, I've tried my best to summarize each of them to help you guys get started off on the right foot. And if you guys want, I can also post more in-depth videos about each of these topics in the future. By the end of this video, you should have a basic cal template to build upon, a lot of knowledge on how to personalize it to your current strength. Here, I have a list of all the content which will be covered in this video so you can easily refer back to it in the future. I also like to say that this video is a pretty long and detailed one, so feel free to take breaks and watch it multiple times as needed. Now, before we start, I want to take a moment to thank the sponsor of this video, Proses. And for those of you who don't know, Proses is the leading European retailer for sports nutrition.

the eccentric range of motion with pull-up negatives. You will eventually gain enough strength to do the concentric portion of the pull-up. The negative pull-up can be started by either jumping or stepping up to the topmost portion of the pull-up and then dropping down to a complete dead hang before starting your next negative. As most people sure go of the upper range of motion of the pull-up, you should also do isometric holds at the top as it will strengthen that specific area of motion. Band-assisted pull-ups are another great exercise to build up strength for pull-ups, as it allows you to practice the full range of motion of the pull-up with reduced body weight. When doing band pull-ups, you should follow the same form cues as a normal pull-up but try not to use the momentum generated from the band to cheat the pull-ups. Up next, we have horizontal pulling movements which can be strengthened with inverted rows. To perform the row, place your hands shoulder-width apart and extend your legs until

reduce the load of the actual dip, and you can adjust the difficulty of it by either using a thicker band to make it easier or a thinner band to make it a little harder. And we also have negative dips where you'll be struggling the motion where you struggling the most. And like all negatives, if you keep doing the negatives, you will eventually get the positive. Now, all dips will cover the strength building of vertical pushing in the downward position. We also have to train our vertical pushing strength in the overhead position. This can be done with the pike push-up, which is an early progression of the handstand push-up. To perform the pike push-up, get into a standard push-up position with your arms shoulder-width apart. Then slowly bring both arms back and towards your legs. Now, once you get into this position, make sure you elevate your scapula. Doing so will help you train the proper shoulder position during handstands and will increase the range of motion of the push-up. Now slowly descend and lean forward slightly, making sure you're not

your elbow does not flare out, and aim to get your chest as close to the floor as possible before going back up. Another thing to keep in mind is to let your shoulder blades naturally retract backward as you go down and then protract them as you come back up. Scap positioning in push-ups is often overlooked, but by properly retracting and protracting in your push-ups, it will help you maintain good shoulder health in the long run and also prep your scapular for skills such as a planche. To make the push-up easier for you, you can first start doing them on your knees, and when you get stronger, you can work your way up to an incline push-up and finally a standard push-up. As you get better with the standard push-up, you can start increasing the difficulty by doing different variations. For example, placing your hands closer together will load more of your inner chest and triceps, while keeping the hands closer to your waist level will favor your anterior deltoids. You can also play around with the tempo of your

feel drawn pain in their elbows. On the other hand, a supinated grip will help you target your biceps more. However, I would recommend you make it a pronated grip as it is the hardest of the three and will carry over strength needed for the other grip variations. Now, because we simply do not do much overhead pulling in our day-to-day lives, I find that most people struggle with pull-ups when they begin calisthenics. However, you can bridge this gap over time by doing progressional and supplemental pull-up exercises. When you're first starting out, dead hangs would be a great supplemental exercise to increase your grip strength, as many people's forearms give out before the back and bicep do. In addition to dead hangs, you can also implement scapular shrugs, as it will increase your shoulder stability for pull-ups and also lead you on the right path for the front lever. Along with these supplemental exercises, you should also include progressional exercises such as the pull-up negative and the banded pull-up by strengthening

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switch it out completely for a weightlifting regimen. Now that you have a large collection of exercises under your belt, I'll teach you guys how to program and routine to suit your current level. There are many ways of splitting your workout over the course of the week, each of its own unique benefits and drawbacks. The most common split is the push-pull-leg split, which is what I utilize myself. As the name suggests, you're splitting your workout days based on whatever the exercise you're doing is categorized as a pushing, pulling, or leg movement. For this split, you would typically do five workouts throughout the week, and if you wish, the split can also be rearranged to your own schedule, as long as you're leaving at least one or two days of rest between each category of movement. This split is great because you're only focusing on one type of movement per working day, allowing you to push harder and also have shorter individual workouts. The next split we have is a full-body split, which is for those who do not have a lot of free time for the

PE bars, or if you don't have access to one, you can also use two chairs to perform the dip. Keep your core tight and fully extend out your arms, and also depress your shoulders so that your shoulders are as far from your ears as possible. And then slowly lower yourself and bend your arms until they are approximately at a 90° angle before going back up. If you have good shoulder mobility, you can also go slightly below 90°, but don't overdo it as going too deep may lead to injury or shoulder pain. Now, you should also notice the tempo of which I'm doing these dips. I'm always controlling the negative portion of the dip before trying to explode back up during this. This will help you build fast-twitch muscle fibers, which will increase your explosive power over time, and this rule will apply to most basic calisthenic exercises, so keep that in mind when you're doing them. Now, if you're struggling with dips, you can also do banded dips, and banded dips will help you

the whole raise of extended legs. In addition to raises, you should also implement isometric holds where your legs or knees are parallel to the floor. This will help you specifically train the El position and also gradually increase your hold time. Up next, we have seated Pike lifts, which will strengthen your compression power, which is a major component in the El. This exercise is a pretty intensive one, so don't get discouraged if it takes you a while to get. I'll provide you guys with different progression variations, so don't rush the process and pick a variation for your current level. As compression strength is often neglected in calisthenics training, it early on will prevent roadblocks later down the line. To start, sit on the floor with legs extended in front of you, then place both hands to the side of you. From here, raise your legs up as high as you can while making sure your butt remains in contact with the floor. When doing this, make sure you're powering the movement with your hips and not rocking back and forth with momentum. Your leg

weight you're using both of calisthenics. You do this by trading more difficult exercises and/or by increasing your reps and sets. A general rule of thumb is that once you reach around 10 to 12 reps of an exercise, it would be safe to increase the difficulty of it by doing a harder progressional exercise. In the case of the beginner template shown here, you will replace the 5 to 8 rep progressional exercise with a more challenging progression exercise once you hit the 10 to 12 rep range. The previous challenging progression exercise would then be replaced with a harder progression exercise. On a complete side note, I would also recommend that beginners record the sets once starting a new skill or exercise. When I first started calisthenics, I remember doing exercises completely wrong for a couple of months before someone finally pointed it out to me. By watching your recordings, you can identify areas for improvement and make adjustments early on in your training rather than waiting until later on when bad habits are more difficult to break. Now as you progress

will allow your opping leg to drop past horizontal. Next, we have the ntic curl, which is an extremely intense hamstring exercise. As a concentric portion of the ntic curl is extremely difficult, even for elite athletes, we will mostly be focusing on a negative portion of the movement to start. Kneel down on a mat or soft surface with your feet anchored or under something. You can use a friend to hold you down, but if you don't have any friends, you can also use a stable couch or bed. Once you're anchored, slowly lower your upper body down to the ground while keeping your core engaged with your back straight. You should be using your hamstrings to control the negative and also to try your best to lower down as controlled as possible. Once you reach the bottom, catch yourself with your hands, and from here, engage your hamstrings to curl back up using a push-up for assistance. If you find this exercise is too difficult, you can do it with a slight hinge at the hips. A larger hinge will reduce the leverage on your

consistent. It prevents you from accidentally doing harder, easier variations of the exercise every workout, making it much easier for you to gauge your [Music] progress. Now up next, we have pole movements grouped into vertical and horizontal pulling. For vertical pulling, we have one of the best upper body exercises, which is the pull-up. Not only will mastering a pull-up open up a new world of skills for you, but it is also one of the best exercises for building a strong physique and calisthenics. To perform a pull-up, start from a dead hang with your hands slightly wider than shoulder width. Then pull up as explosively as possible. As you're pulling up, make sure to depress your scapula and maintain that depression. Your core should be activated to prevent any swinging during the pull-up. Once your chin clears the bar of a neutral head position, make sure to control the descent all the way down into a dead hang before starting your next rep. Neutral grip pull-ups are generally easier for most people, and it will help those who

should be locked out the whole time, and once you can no longer go any higher, lower them to the original position, as hamstring flexibility plays a big role in this exercise. I would highly encourage you to also do hamstring stretches in between sets. The level of compression can be made easier by moving your hands back and harder by moving them forward. In addition to this, you can also lean back a little more to make it easier. Just make sure, as mentioned before, you do not rock back and forth. The difficulty can be further decreased by doing the raises one leg at a time to reduce the amount of core strength needed. With the lit training covered, we have one last exercise for core, which is a hollow body hold. The hollow body hold will help with static skills such as levers and handstands and will also increase overall core stability. When performing the hollow body hold, make sure you're engaging your abs while maintaining a flat lower back. Extend your hands behind you and think of pressing your lower back against the floor while keeping both of your legs

you to load your entire body weight onto one leg, and we also help you improve your overall balance and stability to perform the pistol squat. Stand with your feet hip-width apart and extend one leg out in front of you. Slowly lower yourself down on the other leg while keeping your back straight and your core engaged. You should try to lean your body weight towards the leg you're training with and also extend your arms out in front of you for balance. Once your thigh is parallel to the floor, push yourself back up to the starting position. If you find that your hamstring flexibility is limiting you, you can also first start doing single-leg box steps. Eventually, as you gain flexibility and strength, you can extend your legs and hands out in front of you, using a wall as assistance. The extent of which you extend your legs will also affect how hard the exercise is. The straighter you extend your legs, the more difficult the balance would be. In addition to this, doing pistol squats on the elevated surface can also help reduce the hamstring limitations as it

exercises with less reps, around 1 to 5 reps, and longer rest times, around 3 to 5 minutes. Another style of training is hypertrophy training, where you're training to build muscle mass. When training for hypertrophy, your workouts will have more reps per set, with shorter rest times, typically around 8 to 12 rep sets with 1 to 3 minutes of rest in between sets. However, it is important to note that while both of these training styles promote muscle growth, training purely for hypertrophy will not help you gain transition later down the line. You may want to distinguish the two depending on your own goals. As a beginner, it is best to have a good mix of both strength and hypertrophy training in your routine to ensure that you rest smoothly and maximize your results. This can be done by mixing varying levels of exercises into your routine and also trying out different rep ranges. And now, when it comes to creating your own routine, you should be implementing exercises from all the different types of movement we mentioned earlier in this.

split. You will be doing a full-body routine two to three days out of the week, and while you're saving a lot of time with the split, it also has some drawbacks. Since you're training your whole body in one day, it is very common to not be able to push through your fullest as you will accumulate fatigue due to the large number of sets you will have to do. In addition to this, you'll most likely wake up the next day with your entire body feeling sore, so please keep that in mind. The next split that we have is what I like to call a skill split, which will extend past a week with blocks of time allocated to strength building, specificity, and deloading. This type of split is meant for more advanced athletes, and it's quite a long topic, so I will go more into detail about it in a future video. Now, with that out of the way, let's also discuss the different styles of training in basic. If your main goal is strength, then you should be training with high intensity, which means you should be doing harder

and shoulders off the ground. The difficulty of the hollow body hold can be decreased by shortening the leverage from your legs. Keeping your hands to the side of you rather than behind you will shorten the average of your upper body, making the hold easier. If you find that the hollow body hold is too easy for you, you can also implement arm circles, which will increase the amount of stability needed along with more core engagement. Up next, we have legs, which is one of the harder parts to train, as our legs are already accustomed to our body weight from everyday usage. Because of this, the only way to put more load on them with pure body weight calisthenics is by training them unilaterally or by using different leverages. Both of these require a decent amount of flexibility and mobility, but don't worry, just like before, I will include easier progressional exercises that you can follow along and use as stepping stones. Starting off with quad development, we have the pistol squat, and the pistol squat is a great exercise as it allows

hamstrings making the movement easier while maintaining a straight hit. Position will make it significantly harder. In addition to this, the amount of power used to push up from the negative will also dictate how hard the movement will be. If you do not have a setup to do Nordic curls, you find them too difficult. You can also do sliding hamstring curls as an easier progression exercise. This exercise requires a slider or cloth on a smooth surface. Start by lying down on your back with your arms on the side of you for balance and then elevate your hips and brace your core. Then, with your feet on the sliders, slowly curl legs up towards your body and once your feet are close to your body, extend them back out to the starting position. Similarly to a Nordic curl, the difficulty can be made easier by using more posterior pelvic tilt and vice versa. As your hamstrings get stronger, you can also eventually do the curl with one leg. Now to strengthen our calves, we have to single-legged calf raises. To perform a single-leg calf raise, stand on one

hey guys, it's Leo here, and I just want to start this video by saying how thankful I am for all the support you guys have been giving me. It's kind of crazy to see how far I've grown about posting much of anything on YouTube. I just want to use this video to address one of the most highly requested topics, which I've been getting in my comments, which is how to start calisthenics as a complete beginner. For those of you who are new to this, calisthenics is a form of fitness where you're using your body weight as resistance. There are four main categories of calisthenics, which are weighted, endurance, static, and freestyle calisthenics, and they're each unique in their own ways. Do not limit yourself to one pathway or the other. However, regardless of whichever pathway you want to take, I find that it is essential for you to build up a strong foundational base before pursuing those cool and advanced skills. I know this may sound like a bummer to some, but trust me.

skipping these stuff may lead to injury or even stagnated progression, which may discourage you from training completely. Now that you know why training the basics is important, let's go over the four main movements that make up all of calisthenics. So first, we have vertical pushing and vertical pulling, which means you're pushing and pulling while your body is vertical or near vertical to the ground. For example, a skill such as a handstand push-up would be considered a vertical pushing skill, while something like the one-arm pull-up would be considered a vertical pulling skill. On the flip side, we also have horizontal pushing and horizontal pulling, which means you're pushing and pulling while your body is horizontal or near horizontal in relation to the floor. For example, something like a push-up would be a horizontal pushing skill, while a front lever would be a horizontal pulling skill. In order to gain complete and balanced strength training calisthenics, it is important to implement all four of these movements into your routine, and I'll also be providing you essential exercises from each of these categories later in the

leg with your hands on a wall or a stable object. Then slowly raise up into the ball of your feet while using your hands to stabilize yourself. When you get to the top, you should feel a stretch and hold it for one or two seconds. Then slowly lower yourself back down to the starting position. If performing them on one leg is too difficult, you can also first do them on both legs. To increase the difficulty of the calf raise, you can do them on an elevated surface and additionally perform a hold at the bottom of the eccentric before going back up. As a beginner, these bodyweight leg exercises are great for building leg strength. However, as you progress in your calisthenics journey and become stronger, you may want to consider incorporating weight and barbell exercises into your leg routine. This is because calisthenics leg exercises will only get you so far since you're limited to your own body weight, meaning you will easily plateau. If your goal is to build strong and defined legs, you will eventually want to add weight to these calisthenics leg exercises or

They are in line with your body. You should also be engaging your core to prevent any swinging as you pull up. Make sure to retract your scapula and imagine pulling your elbows back rather than your arms. Try your best to keep your chest as close to the bar as possible before descending back into a passive hang with a scap of protraction. If you do not have access to a parallel bar, inverted rows can also be done on rings and under a stable table. Doing rows on rings will allow you to transition between grips during reps and reduce the stress on your wrists. You can decrease the difficulty of the inverted row by first doing them with bent legs, and increasing the height with the bar or rings will also make the movement easier. If normal rows are too easy, you can also do rows with elevated legs to make it harder. Similar to pull-ups, a supinated grip will have a larger emphasis on your biceps, while a pronated grip will put emphasis on your lats and forearms. Up next, we have core training.

exercise is important to warm up and stretch properly to prevent injury. Since the majority of calisthenics exercises are relying on your wrist and shoulders, I always make sure to properly warm them up before any type of upper body workouts. For my wrists, I like to do a series of wrist poses with different hand positionings, and you should ease into these wrist stretches with short 1-2 second holds for 10 to 15 reps in each position. As you do these exercises, you should feel your wrist start to loosen up, and you should try to go deeper and deeper with each rep. You should make it your goal to be able to maintain at least 90° of wrist extension comfortably, as it plays a big role in most calisthenics skills and exercises. As a beginner, your wrist flexibility may not be the best, but by doing your stretches before every session, you can improve it over time. Up next, we have shoulder dislocates, which helps increase the range of motion of your shoulders and will help immensely for when you start

in your Cass journey and begin to focus on skill training. Having a solid foundation of strength and control and basic movements is crucial. While there's no set number of reps that will automatically qualify you for skill training, it's important to have a certain level of SHP to properly perform the movements. As a general guideline, a good goal to have before starting skill training is to be able to comfortably perform at least 20 push-ups, 12 pull-ups, and 15 dips. This will ensure you perform skill safely and with proper form, and will also set you up for success as you progress to more advanced moves in the future. I will be releasing more in-depth guides about skill training and tutorials, so stay tuned. And that about SS it all um I've tried my best to include everything I've learned throughout my years of training, along with things I wish I knew when I first started as a beginner. And once again, thank you so much for the massive amount of support you guys have been giving me, and the journey ahead will be a long one.

skills such as the handstand and the back lever to do this stretch. Use a band or a stick and lock out your arms. Keep your core and chest tight and slowly bring the band over your head and behind you, then reverse the movement. This movement should not be rushed and should take at least 5 to 8 seconds to complete one rep. To make the stretch easier, you can hold the sticker band wider, and as you slowly gain shoulder flexibility over time, you can make the grip narrower. The next stretch we have is a standing hamstring stretch, and it will increase your lower body mobility and flexibility, preparing you for the skill of the split and the pistol squat. For this stretch, keep your back straight and exhale the air from your stomach, then slowly bend forward, maintaining a straight back, and reach down for 10 to 15 reps. As the hamstring starts to loosen up, you should try to reach lower and lower and form a hold of the last rep. After the stretches, I also like to warm up further with easier progressional exercises based on what

push-ups, such as increasing the time of the one van, also implementing isometric holds. This will help you target the specific range of motion where you're struggling the most. If you want to gain explosive strength, you can also do these variations of push-up explosively, but just remember to always control that negative, which is the lowering portion of the push-up. If you want to further increase the load of the push-up or fix any imbalances that you might have, Archer push-ups are a great way to do so, as they allow you to train each arm separately for an extra layer of difficulty. All these variations of push-ups can also be done on the decline to put more load on your entire upper body due to gravity. Up next, we have a pushing movement where you're pushing towards the floor, which is a dip, and a dip is the only beginning push exercise where you're supporting your entire body weight with your upper body, which is what makes it a staple in any good workout routine. The dip can be performed on two

now, contrary to popular belief, intensive core training is not necessary when doing calisthenics. This is because most calisthenics exercises are compound exercises, which really utilize your core in one way or another. Rather than having specific training days dedicated to the core, it is sufficient to fit them into the end of your workouts once or twice a week. I would also like to be completely honest with you guys and say that ever since I've learned to hold a handstand, I have not specifically trained my core to this day. Now, despite not actively training my core, it was not a limiting factor in my skill work, as most skill progressions already force you to use your core in one way or another. In addition to this, I would also like to say that spamming core workouts will not give you visible six-pack abs, and I am tired of seeing those 5-minute ab workout videos on YouTube. While training abs may make them look slightly bigger, 90% of it comes down to your body fat. Everyone has abs, and it comes down to whether or

flinging your elbows out during the process. Once your nose is close to touching or touching the floor, remember to apply the rule mentioned before and push up as explosively as possible. Once you reach the top, make sure you return your scapula to the elevated position before continuing the next rep. The difficulty of this exercise can be increased by moving your hands closer to your feet and vice versa. However, the closer your hands are to your legs, the more compression and hamstring flexibility you will need to maintain the pike position. Doing Pike push-ups on the decline will help alleviate this issue but will also increase the overall load on your upper body. As you get stronger, you can do pike push-ups on parallels to increase the range of motion of the push-up. Increasing the angle of the decline will also increase the difficulty. One thing to keep in mind when you perform your P push-ups is to not down your hand and hip position, as even a slight change can significantly increase or decrease the difficulty of the push-up. By keeping your form

Calisthenics for Beginners | In Depth Step-by-Step Guide to Building Strength and Muscle

Calisthenics for Beginners | In Depth Step-by-Step Guide to Building Strength and Muscle

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