Beginner Calisthenics Workout At Home (Full Routine)

Summary

This video script offers a beginner's calisthenics program, detailing a three-day-a-week full-body workout schedule with rest days for recovery. It emphasizes circuit training for simultaneous fat burning and muscle gain, suggesting exercises for pull, push, squat, and hinge movements with progressions. The script also recommends active rest days for cardio, yoga, or skill training and provides a structured workout format, including warm-up, main circuits, and cool-down.

Takeaways

• 😀 The video presents a complete beginner's calisthenics program, covering workout schedules, formats, exercises, and progressions.
• 💪 It is recommended to train three days a week with at least one day off in between for muscle recovery and to prevent overexertion of the central nervous system.
• 🔁 Full body circuit training is suggested for beginners as it allows for simultaneous fat burning and muscle gain, with exercises done in a circuit fashion.
• 🚶‍♂️ On the four non-circuit days, active rest is encouraged, which can include walking, jogging, cardio, yoga, or mobility training.
• 🏋️‍♂️ The four main movements to focus on are pull, push, squat, and hinge, with each targeting different muscle groups effectively.
• 🔄 The workout format involves a warm-up, multiple circuits of the four main movements with minimal rest in between, followed by a cool-down.
• 🛑 It's advised to start with easier variations of exercises and progress to more challenging ones as strength and endurance improve.
• 🤸‍♂️ Examples of progressions include moving from bent leg bodyweight rows to straight leg rows, and from assisted pull-ups to full pull-ups.
• 🏃‍♂️ For squats, progressions start from half squats to full squats, and then to plyometric or explosive versions like hop squats.
• 🤸‍♀️ Push exercises start with wall push-ups and progress to incline, standard, and then to more advanced versions like Diamond or Archer push-ups.
• 🔁 Hinge exercises begin with lying tucks and leg raises, progressing to hanging leg raises, which are more challenging.

Q & A

What is the recommended workout schedule for a complete beginner in calisthenics?

The recommended workout schedule is three days a week for resistance training, with at least one day off in between each workout day. The suggested schedule is Monday, Wednesday, and Friday for full body circuit workouts.

Why is it important to have rest days between resistance training sessions?

Rest days are crucial because resistance training causes muscle soreness and exhausts the central nervous system. Having rest days allows the muscles and nervous system to recover and prevents overtraining.

What is the purpose of active rest days in a calisthenics program?

Active rest days are for light activities like walking, jogging, or yoga to keep the body active without causing fatigue. This helps in shedding extra pounds and maintaining overall fitness.

What are the four main movements to focus on in a beginner's calisthenics program?

The four main movements are pull, push, squat, and hinge. These movements target the back, chest, legs, and core muscles, respectively.

How does circuit training benefit a beginner in calisthenics?

Circuit training allows beginners to burn fat and gain muscle simultaneously by working all muscle groups in a circuit fashion with minimal rest between exercises.

What is the recommended order for performing exercises in a calisthenics circuit?

It's recommended to keep upper body exercises (pull and push) separate. An example order could be pull, squat, push, and hinge, but the order can be adjusted as per personal preference.

How should a typical calisthenics workout session be structured?

A typical session should start with a 2-minute warm-up, followed by the main workout circuits, resting between each circuit, and ending with a cooldown period.

What are some progressions for pull exercises recommended for a beginner?

Progressions for pull exercises include bent leg bodyweight rows, straight leg bodyweight rows, pull-up negatives, assisted pull-ups with a resistance band, and eventually, full pull-ups.

How should a beginner approach squat exercises in a calisthenics program?

A beginner should start with half squats, progress to full squats, and then move on to plyometric or explosive versions like hop squats or lunges.

What are some beginner-friendly push exercises recommended in the script?

Beginner-friendly push exercises include wall push-ups, incline push-ups, standard push-ups, and eventually more advanced variations like Diamond or Archer push-ups.

How does the script suggest pacing oneself during a calisthenics circuit?

The script suggests using a fast tempo for reps and taking as much rest as needed between exercises to keep the heart rate up without causing injury, ensuring the workout is challenging but not painful.