Beginner Calisthenics Workout At Home (Full Routine)
Summary
TLDRThis 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
- π The video presents a complete beginner's calisthenics program, covering workout schedules, formats, exercises, and progressions.
- πͺ 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.
- π 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.
- πΆββοΈ On the four non-circuit days, active rest is encouraged, which can include walking, jogging, cardio, yoga, or mobility training.
- ποΈββοΈ The four main movements to focus on are pull, push, squat, and hinge, with each targeting different muscle groups effectively.
- π The workout format involves a warm-up, multiple circuits of the four main movements with minimal rest in between, followed by a cool-down.
- π It's advised to start with easier variations of exercises and progress to more challenging ones as strength and endurance improve.
- π€ΈββοΈ Examples of progressions include moving from bent leg bodyweight rows to straight leg rows, and from assisted pull-ups to full pull-ups.
- πββοΈ For squats, progressions start from half squats to full squats, and then to plyometric or explosive versions like hop squats.
- π€ΈββοΈ Push exercises start with wall push-ups and progress to incline, standard, and then to more advanced versions like Diamond or Archer push-ups.
- π 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.
Outlines
πͺ Introduction to Calisthenics Program
The speaker expresses excitement about introducing a complete beginner's calisthenics program. They outline the program's content, including a workout schedule, format, exercises, and progressions, and mention that they will demonstrate the exercises. The recommended workout schedule is three days a week with full body circuit training, allowing for muscle recovery and central nervous system rest. Active rest days are suggested for the other days of the week, including activities like walking, jogging, cardio, yoga, and stretching. The speaker emphasizes the unique ability of beginners to burn fat and gain muscle simultaneously through circuit training.
ποΈββοΈ Workout Schedule and Exercise Order
The speaker details the workout schedule, recommending a Monday, Wednesday, Friday routine for full body circuits with at least one day off in between. They explain the importance of rest days for muscle recovery and central nervous system recuperation. The four main movements in the circuit workouts are identified as pull, push, squat, and hinge, with exercises varying as the individual progresses. The speaker suggests an order for the exercises, recommending separating upper body exercises (pull and push) and starting with a pull exercise. They also mention that the order can be adjusted as per personal preference.
ποΈββοΈ Exercise Demonstrations and Progressions
The speaker demonstrates various exercises for the four main movements, starting with pull exercises like bent leg bodyweight rows and progressing to straight leg rows, pull-up negatives, assisted pull-ups, and eventually to full pull-ups. For squat exercises, they recommend starting with half squats, progressing to full squats, and then to plyometric versions like hop squats. Push exercises start with wall push-ups, moving to incline push-ups, standard push-ups, and advanced variations like Diamond and Archer push-ups. Hinge exercises begin with lying tucks and leg raises, eventually progressing to hanging leg raises. The speaker emphasizes the importance of pacing oneself during the circuit, ensuring the exercises are challenging but not painful, and encourages creativity as one progresses in strength and skill.
Mindmap
Keywords
π‘Calisthenics
π‘Workout Schedule
π‘Resistance Training
π‘Circuit Training
π‘Pull Exercises
π‘Push Exercises
π‘Squat
π‘Hinge
π‘Active Rest Days
π‘Progressions
Highlights
Introduction to a complete beginner's calisthenics program
Recommendation for three days a week resistance training with rest days in between
Explanation of the importance of recovery for muscles and the central nervous system
Advocacy for full body circuit training for beginners to burn fat and gain muscle simultaneously
Suggestion of active rest days for additional cardio and mobility training
Description of the four main movements in circuit workouts: pull, push, squat, and hinge
Recommendation to separate upper body exercises in the workout circuit
Outline of the workout format starting with a warm-up and ending with a cool-down
Advice on increasing workout volume with more circuits as strength improves
Demonstration of progressions for pull exercises starting with bent leg bodyweight rows
Introduction to squat exercises with a focus on building strength and flexibility
Guidance on starting push-up exercises with wall push-ups for beginners
Exploration of hinge exercises beginning with lying tucks and progressing to hanging leg raises
Example of a complete workout circuit demonstrating the sequence and tempo of exercises
Emphasis on pacing oneself and the importance of not pushing beyond one's limits
Encouragement to get creative with exercises as strength and endurance build over time
Testimonial on the effectiveness of the beginner routine shared in the video
Invitation to subscribe for more bodyweight fitness and nutrition content
Transcripts
all right everybody I am super happy to
be making this video today because it is
a complete beginners calisthenics
program and I'm going to show you
everything you need to know the workout
schedule the format the exercises and
progressions everything and I'll even
demonstrate it for you all right
so let's dive in alright so let's start
off by looking at the workout schedule
okay I recommend three days a week for
your resistance training the reason why
if you take a look is that you have days
off in between right at least one day
off sometimes two days off on the
weekend if you do a Monday Wednesday
Friday kind of schedule the reason why I
recommend that is because when you do
resistance training your muscles are
gonna get sore especially as a beginner
okay and your central nervous system
which is your brain and your spinal cord
and the pathway where they're sending
neurons down to your muscles to fire
your muscle fibers your central nervous
system also gets exhausted it's taxed by
these workouts so it's important that
you have days off in between to let
everything recover now notice here that
I say full body circuit on these three
days and I'll explain that in more
detail in a little bit but basically
you're gonna be working all your muscle
groups and in circuit fashion meaning
you're gonna do the exercises one after
another and then take a big rest and the
reason why is as a beginner you have
this really unique ability to burn fat
and gain muscle simultaneously and
circuits are great for that now this
doesn't mean that on the other four days
of the week you're just you know sitting
on your butt watching TV playing video
games or whatever I recommend you keep
active I call those active rest days and
I recommend going for a walk or a jog
alright especially if you have extra
weight to lose and you want to shed some
extra pounds do some cardio on those
days I like to jump rope for cardio I
love jumping rope you can do yoga you
can do stretching mobility training I
also like to do a lot of handstand
practice on my off day
alright I practice handstands everyday
but the active rest days I really do a
lot of skill training so this is just an
example the Monday Wednesday Friday for
your full body circuits and the other
four days you know being active rest
days but you can move that around
however you want
if Sunday Tuesday Thursday would work
better for your workouts than that's
cool I mean just make sure to space out
those three days so there's at least one
day off in between each now let's take a
look at the four main movements you're
going to be doing in your circuit
workouts okay and notice I said
movements and not exercises because the
exercises will vary as you make progress
so the four movements are pull push
squat and hinge pulling works primarily
your back your biceps and your rear
deltoids
alright the back of your shoulder
pushing primarily works your chest your
triceps and your anterior deltoids or
the front of your shoulder then you have
squatting and lunging that's gonna work
your lower body your your thighs like
your quads and hamstrings your calves
and then what I call hinging like
hinging at the hips it's gonna work your
core now planking would also be in the
the hinge category as well but really
you just think of these four movements
pull push squat and hinge and that's
really all you need to do when you do
these circuits so in your workout you're
gonna have one exercise for each of
these main movements and you're gonna do
all four of the exercises in a row with
minimal rest and then take a break
that's what circuit training is all
about so you're gonna do a pull exercise
go straight to a push exercise and then
a hinge and then a squat and then take a
breather like one to two minutes of rest
even three minutes if you need it
however much that you need and then you
repeat the circuit one thing I want to
mention real quick about this slide
don't worry about this guy doing
pull-ups right here I know as a beginner
that you can't do pull-ups that's not a
beginner exercise
I'll show you progressions like
bodyweight rows and stuff like that to
build up to pull-ups
okay so what order do I recommend doing
the exercises in truth is it doesn't
really matter you can do them in any
you want but I do have a recommendation
I recommend that you do your pull and
push separate from each other don't do
them one after another so those two
upper body exercises separate them
somehow and in this example I'm saying
do your pull exercise first then your
squat second push third and then core
exercise or hinge fourth but you can
break them up and moving around however
you want I just recommend keeping the
two upper body exercises separate all
right and real quick let me explain just
the overall format of a workout you want
to start off with two minutes of warming
up I like to do jumping jacks because
you're moving your arms and legs you
know warming up your joints but any
cardio would do if you want to jump rope
do burpees mountain climbers whatever
you want after the two minute warm-up
your heart rate will be up and you can
start your main workout that's the
circuits all right so remember I
recommended like pull squat push hinge
but you can do any order you want so you
do your first circuit of four exercises
and then rest one to two minutes or
longer if you need it after the rest you
do your second circuit and then you rest
third circuit rest fourth circuit and
then you cool down now for the cooldown
you can just walk around walk in place
whatever go to the kitchen and make your
post workout you know your breakfast or
whatever anything will work just don't
sit down on the couch okay like you you
want to let your heart rate come down
gradually and safely and last thing I
want to mention is you don't have to do
just four circuits if you want you can
increase the volume you know five six
circuits and a workout I'm not trying to
brag here but I've gone as much as ten
circuits I don't recommend it I mean I'm
sore as hell the next day but I'm just
showing you I mean you can really
increase the volume here if you want to
all right so that's the program in a
nutshell I'm gonna go change and then
demonstrate the exercises and a circuit
for you alright first we're looking at
pull exercises
for the first exercise get underneath
some dip bars and do bent leg bodyweight
rows
notice my knees are bent for less
resistance and I recommend building this
up to 10 reps and then moving on to
straight leg bodyweight rows
straightening the legs will increase the
resistance and make them a little harder
then you'll want to jump up into the top
position of a pull-up and slowly lower
down doing pull-up and negatives if
you're afraid to jump up and you're
afraid you're pull-up bar might come off
your doorway then you can always use a
chair or step stool to get your chin
above the bar once you can do five slow
and controlled negatives per set it's
time to thread a resistance band over
your pull-up bar it through itself like
this and then what you can do is have
your resistance band dangling from the
pull-up bar so you can step in it with
your feet inside the band now you have
some assistance to pull you up and help
you with pull-ups so you're doing
assisted pull-ups build that up to ten
reps and then you should be ready to
move on to the real deal and do legite
pull-ups and once you build up to 10
pull-ups per set you're no longer
beginner at that point okay now for
squat exercises to start things off do a
basic half squat which means going down
so your thighs are almost parallel to
the ground now our thighs are pretty
strong so I recommend building these up
to at least thirty reps per set before
you move on it's a lot different than
pull-ups and push-ups next you want to
work on the full squat which is when
your thighs go below parallel to the
ground so your butt is nearly touching
the floor this is great not only for
building strength in your thighs but
also for improving flexibility now if
you want you can also add in a calf
raise by standing on your tippy toes at
the top of a squat this is a great way
to work your whole leg when you're doing
squats once you can do thirty reps of
the deep full squats then it's time to
move on to a plyometric or explosive
version of squats these hop squats are
great because the explosiveness adds
more resistance and don't forget about
lunges which are another great lower
body exercise lunges are good if you
want to put extra emphasis on your
hamstrings on the back of your thighs
and the gluts in your button
once you build those two about 20 reps
per side it's time to switch to an
explosive or plyometric version of those
as well these switching lunges are a
really good workout I mean
cardiovascularly and for strength and
now moving on to push exercises if
you're an absolute beginner to push-ups
I recommend starting off against the
wall because you're standing in front of
a wall your vertical and gravity is not
really working against you so this will
teach you proper form but with very
little resistance once you can do 10
reps against the wall start finding
elevated platforms like staircases and
couches that you can do incline push-ups
against build up to 10 reps with those
and then move to the floor with standard
push-ups and of course once you're doing
10 reps or more with push-ups you can
move on to Diamond push-ups which I have
an entire tutorial on if you want to
check that out and there's other
advanced variations like these Archer
push-ups which I also have a tutorial
for and lastly let's look at hinge
exercises for starters lay on the floor
and just do lying tucks like this the
legs extended tuck your knees in towards
your chest build that up to 10 or more
reps and then you're ready to start
doing lying leg raises these will be
much harder and they'll take some more
effort to get used to because they're
really engaging the hip flexors but stay
persistent with those and I promise
you'll get them build them up to 10 reps
and then you're ready to move on and
start working on hanging leg raises and
I have an entire tutorial video on
hanging leg raises I highly recommend
you check that out because doing these
movements paying from a bar is a lot
more challenging than doing them on the
floor
now finally let's look at what an
example circuit looks like so I start
off the circuit with a pulling exercise
getting underneath my dip bars and doing
straight leg bodyweight rows now use a
pretty fast tempo for the reps about one
second up one second down and I rep
until failure or until I can get ten or
more reps in the set I complete my ten
reps and then I step out of the
bodyweight rows out from underneath the
dip bars take a quick breather to just
move the dip bars out of frame and
remember to rest as much as you need and
then I go straight into my squats now
remember you can start off with standard
squats half squats full squats whatever
I'm doing hop squats because you know
I've been doing these workouts for a
while and I want to make sure it was
challenging enough for me that you can
see how out of breath I get so I do
these explosive squats as many reps as I
can I think I did somewhere around 15 or
20 and I started to get pretty winded
and just feeling like I was running out
of gas so I stopped take a few deep
breaths and I go straight to the floor
for my push exercise check that I'm in
frame and off I go doing standard
push-ups again remember I'm using a
quick tempo of about one second upwards
and downwards and for upper body and
hinge exercises I aim for 10 reps that's
my goal so once I reach 10 reps or
failure I come out of the push-up
position right down to my back and I'm
ready to do a hinge exercise in this
example I'm doing lying leg raises and
just showing you the tempo I still try
to do it pretty fast like the other
exercises alright and again aiming for
10 reps or the best you can do until you
reach failure one thing I really want to
emphasize is to pace yourself throughout
the circuit so between exercises if you
need to take some extra time like 10 or
15 seconds to catch your breath that's
fine the goal here is to keep your heart
rate up not hurt yourself alright it
should be challenging but never painful
so you should be nice and tired when you
finish the circuit
take a couple minutes I recommend at
least two minutes when you're starting
out to catch your breath and once the
rest is over repeat that circuit and aim
for three more times for a total of four
circuits and then your workouts over
walk it off with a cool-down
and don't forget as you make progress
you'll build strength and endurance and
you can start doing more challenging
exercises like here for my pull exercise
I'm doing tucked front lever pull-ups
and you can do tuck jump squats right
the Tuck jump here really makes it a lot
more explosive and challenging you can
do explosive push-ups like these
clapping push-ups I'm doing right here
and you can even move on from hanging
leg raises to inverted leg raises there
are tons of possibilities and I highly
encourage you to get creative with your
exercises the beginner routine I shared
in this video is exactly what I used to
start my calisthenics journey a couple
years ago and since then I've built a
lot of strength and learned some really
cool exercises so let me assure you that
the program is effective and if you
follow it you'll build up strength and
endurance in no time as you build
strength if you want to learn how to
start doing split training so you can
focus in on specific muscle groups and
movements and start unlocking cool moves
make sure you subscribe to my channel -
the gym because that's what my channel
is all about just bodyweight fitness and
sensible nutrition thanks so much for
watching and if you found this video
helpful please give it a like and share
it that really helps me out whenever you
do that all right talk to you later
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