How to Start Calisthenics for Complete Beginners (Weekly Routine, Building Strength, Progression)

Summary

This comprehensive calisthenics guide offers a full week of training, emphasizing foundational exercises, scapular awareness, wrist care, and progression techniques. It covers beginner-friendly exercises to advanced movements, like push-ups, squats, and pull-ups, with tips for proper form and injury prevention. The script also outlines a detailed workout plan for each day, from push and pull days to leg and cardio sessions, culminating in skill mastery and advanced calisthenics techniques for those looking to deepen their practice.

Takeaways

• 🏋️‍♂️ The script provides a comprehensive calisthenics training guide, starting from the basics and progressing to advanced techniques.
• 📅 It suggests a training plan that should be followed consistently for at least 3 months to see significant changes in strength, mobility, and physique.
• 🦾 The importance of scapular awareness is emphasized, with exercises like scapular push-ups, pull-ups, and wall slides to master scapular movements and prevent injuries.
• 🤲 Wrist strengthening and stretching are highlighted as essential for injury prevention and growth in calisthenics.
• 🧘‍♂️ Core and joint prep exercises are crucial before starting any workout to ensure proper form and avoid injuries.
• 💪 The script outlines a weekly routine including push, pull, leg, and full-body workout days, each with specific exercises and progressions.
• 🧗‍♂️ Advanced calisthenics skills such as the planche, front lever, human flag, and muscle-up are presented as goals for those looking to master high-level movements.
• 🤸‍♂️ The use of gymnastic rings, weighted calisthenics, and skill mastery are suggested for those who wish to take their training to the next level.
• 🧘‍♀️ Mobility exercises like cat and cow pose, cobra pose, and child's pose are included to improve flexibility and range of motion.
• 🔄 The script encourages dynamic warm-ups before each workout to prepare the muscles for the exercises ahead.
• 🚀 For those who reach a certain level in calisthenics, the script recommends exploring skill mastery, gymnastic rings, or weighted exercises to continue progressing.

Q & A

What is the purpose of the video script provided?

The video script is a comprehensive guide to calisthenics training, covering foundational exercises, progression techniques, and a full weekly workout plan for beginners to advanced practitioners.

Why is scapular awareness important in calisthenics?

Scapular awareness is crucial for mastering calisthenics as it helps in performing movements correctly, avoiding injury, and enhancing the effectiveness of exercises by placing joints in the correct alignment.

What are the four basic scapular movements mentioned in the script?

The four basic scapular movements are retraction, protraction, elevation, and depression, which are essential for shoulder stability and injury prevention during calisthenics.

How does the script suggest practicing scapular movements for beginners?

For beginners, the script suggests starting with scapular push-ups on the knees, scapular pull-ups in a dead hang position, scapular wall slides, and inverted shrugs to build scapular awareness.

What is the significance of wrist strengthening and stretching in calisthenics?

Wrist strengthening and stretching are essential for preventing injuries and improving overall performance in calisthenics, as many movements rely on wrist stability and strength.

How should one start building a strong foundation in calisthenics according to the script?

The script recommends starting with foundational exercises like push-ups, squats, pull-ups, and dips, ensuring proper form and gradually increasing the difficulty as strength and mobility improve.

What is the recommended minimum number of standard push-ups one should be able to perform before advancing?

The script suggests that one should be able to perform at least 18 to 25 standard push-ups in a row before advancing to the next level of difficulty.

What is the structure of the weekly workout plan provided in the script?

The weekly workout plan consists of specific days focused on push, pull, leg strength, cardio and mobility, full body workouts, and rest days, each with a detailed routine and warm-up exercises.

How long is the script's workout plan recommended to be followed for noticeable results?

The script recommends following the workout plan for at least 3 months to see significant improvements in strength, mobility, body awareness, and overall physique.

What are some advanced calisthenics skills mentioned in the script for those looking to progress beyond the basic workout plan?

Advanced skills mentioned include the planche, front lever, human flag, Iron Cross, muscle-up, one-arm pull-ups, 90° push-ups, dragon squat, one-arm handstand, and hollow body handstand.

What are the alternatives to bodyweight exercises for those looking to further their calisthenics training?

Alternatives include using gymnastic rings for their instability and constant core engagement, weighted calisthenics for increased resistance and strength, and mastering advanced skills like planche and front lever.

Outlines

00:00

🏋️‍♂️ Calisthenics Training Foundations

This paragraph introduces a comprehensive calisthenics training program, emphasizing a full week of exercises, tips for beginners, and progression strategies. It highlights the importance of scapular awareness, explaining scapular movements like retraction, protraction, elevation, and depression, and how they contribute to injury prevention. Exercises such as scapular push-ups, pull-ups, wall slides, and inverted shrugs are introduced as methods to enhance scapular control. The paragraph also underscores the necessity of wrist strengthening and stretching to support upper body workouts and prevent injuries.

05:00

💪 Building Strength and Mastering Basic Calisthenics

The second paragraph focuses on building a strong foundation in calisthenics by ensuring adequate strength in push, pull, and squat movements. It details the proper form for push-ups, starting with wall push-ups for beginners and progressing to standard push-ups, emphasizing scapular retraction and protraction. Squat progression is discussed, starting with chair squats for those lacking strength or mobility, advancing to standard squats and static lunges. The paragraph also introduces pull-up training, starting with hanging exercises and progressing to bent leg rows and standard pull-ups, highlighting the importance of proper form and body awareness throughout the exercises.

10:02

🏃‍♂️ Calisthenics Warm-up and Leg Day Routine

This paragraph outlines the importance of warming up before leg day exercises and provides a series of warm-up activities, including heel to toes and folded squats. It then transitions into strength training exercises such as body weight RDLs, squats, step-ups, reverse lunges, and horse stance squats. Each exercise is described with an emphasis on proper form and the muscles being targeted. The paragraph also includes advanced exercises like negative pistol squats and compact leg lifts to challenge the legs further, finishing with core compression exercises like one-legged planks and hollow body holds.

15:03

🧘‍♂️ Cardio, Mobility, and Advanced Calisthenics Techniques

The fourth paragraph discusses the importance of cardio for overall health and suggests exercises like using an exercise bike for improved cardiovascular fitness. It then moves on to mobility training with a series of stretches targeting the spine, lower back, and shoulders. Exercises such as the cat and cow pose, cobra pose, child's pose, Superman, and reverse snow angel are described to improve flexibility and range of motion. The paragraph also touches on advanced calisthenics skills like the planche, front lever, human flag, and Iron Cross, which are pursued by those looking to master high-level movements.

20:03

🏋️‍♀️ Full Body Workouts and Progression in Calisthenics

This paragraph presents a full body workout routine that includes a variety of exercises to engage different muscle groups. It starts with warm-up activities like the bird dog pose and progresses to challenging exercises such as the pike planch lean, incline push-ups, and the back bridge press. The routine also incorporates unilateral exercises like the Archer squat and Bulgarian split squat for balanced strength development. The paragraph concludes with a discussion on progression in calisthenics, suggesting the use of gymnastic rings, weighted calisthenics, and the pursuit of one-arm exercises and handstand variations for those looking to advance their skills.

📈 Long-term Commitment and Mastery in Calisthenics

The final paragraph emphasizes the long-term commitment required to see significant changes from the calisthenics program, recommending a minimum of three months for noticeable improvements in strength, mobility, body awareness, and physique. It also discusses potential paths for progression beyond the initial phase, such as mastering various calisthenics skills, using gymnastic rings for added instability and core engagement, and exploring weighted calisthenics for increased strength and muscle mass. The paragraph concludes by highlighting the importance of technique and the gradual nature of skill acquisition in calisthenics.

Keywords

💡Calisthenics

Calisthenics refers to a form of exercise that typically involves movements like push-ups, pull-ups, and squats, using one's body weight as resistance. In the video, it is the main theme, with the script discussing a comprehensive training program for calisthenics, including foundational exercises and progressions for beginners to advanced practitioners.

💡Scapular Awareness

Scapular awareness is the understanding and control of how one's shoulder blades move. It is crucial in calisthenics to ensure proper form and prevent injury. The script emphasizes the importance of scapular retraction, protraction, elevation, and depression, and provides exercises to develop this awareness, such as scapular push-ups and scapular pull-ups.

💡Wrist Strengthening

Wrist strengthening is essential for calisthenics to prevent injuries and improve performance in weight-bearing exercises. The video script includes wrist stretches and emphasizes the importance of daily wrist stretching before workouts to gain mobility and prevent pain, which is vital for calisthenics exercises that require hand support.

💡Foundation Strength

Foundation strength refers to the basic strength required to perform calisthenics exercises properly. The script outlines exercises to build push, pull, and squat strength, such as standard push-ups, squats, and pull-ups. Developing this foundational strength is necessary for safely progressing in calisthenics and for the body's overall functional fitness.

💡Progression

Progression in the context of the video refers to the gradual increase in difficulty of exercises to continually challenge the body and promote growth. The script discusses various exercises and suggests starting with modified versions (like wall push-ups or chair squats) and advancing to more challenging ones as strength and technique improve.

💡Mobility

Mobility is the ability to move one's body parts through a full range of motion without pain. The script includes a day dedicated to improving cardiovascular health and mobility exercises, such as cat and cow poses and the superman stretch, which are essential for injury prevention and enhancing performance in calisthenics.

💡Skill Mastery

Skill mastery in calisthenics involves learning and perfecting advanced movements like the planche, front lever, and human flag. The video script mentions these as pinnacle skills that some individuals pursue after reaching a certain level of proficiency, showcasing the depth and artistry possible in bodyweight training.

💡Weighted Calisthenics

Weighted calisthenics is the practice of adding external weight to bodyweight exercises to increase resistance and challenge the muscles further. The script suggests this as a way to level up one's training, offering benefits like increased strength and mass, and an easier transition back to bodyweight exercises after using weights.

💡Gymnastic Rings

Gymnastic Rings are a piece of fitness equipment that provides instability, requiring the user to engage their core and stabilize their body throughout the exercise. The video script highlights rings as a tool for advanced calisthenics training, offering a constant core workout and stimulating deeper muscle fibers.

💡Hollow Body Hold

The hollow body hold is an isometric exercise that strengthens the core and teaches anti-extension, preventing the lower back from arching. The script describes it as an essential exercise for calisthenics athletes, which is used for core preparation before workouts and as an exercise in the weekly routine.

💡Dips

Dips are an upper body exercise that targets the chest, triceps, and shoulders. The script explains different variations of dips, such as bent leg dips and straight leg dips, and discusses the progression from assisted dips using a resistance band to performing standard dips on parallel bars or similar equipment.

Highlights

Introduction to a comprehensive calisthenics video covering a full week of training, exercise tips, building a strong foundation, and progression techniques.

The importance of scapular awareness in calisthenics and exercises to master it, such as scapular push-ups, pull-ups, wall slides, and inverted shrugs.

Wrist strengthening and stretching exercises essential for injury prevention and calisthenics growth.

Building a strong foundation with proper push-up, squat, and pull-up techniques for upper body, leg, and back strength.

The significance of scapular movements in joint health and injury avoidance during calisthenics.

Ways to progress from wall push-ups to standard push-ups, focusing on form and scapular retraction and protraction.

Chair squats as a beginner-friendly exercise to improve range of motion and lower body strength.

The role of static lunges and pull-up exercises in developing unilateral leg strength and upper back strength.

Techniques for mastering pull-ups, including scapular pull-ups and assisted pull-ups with resistance bands.

The dip exercise and its progression from bent leg dips to straight leg dips for chest and triceps development.

A detailed weekly workout plan including push, pull, leg, and cardio days with specific exercises and rest periods.

The necessity of dynamic warm-ups and core preparation before engaging in strength training.

Innovative exercises like the pseudo plch lean, Hindu push-up, and pike push-up for upper body strength.

The importance of wrist care and the role of stretching in preventing injuries during calisthenics training.

Advanced calisthenics skills to pursue after mastering the basics, such as the planch, front lever, human flag, and muscle-up.

Alternative progression paths in calisthenics including gymnastic rings, weighted calisthenics, and skill mastery.

The duration recommended for following the calisthenics plan for significant changes in strength and physique.

A final overview of the practical applications and benefits of the calisthenics training program presented.

Transcripts

is there actually a complete video for

calisthenics I mean one that goes over

the full week of training exercise tips

building a strong foundation and how to

progress even further it does now stay

tuned and we'll go over everything you

need to know about calisthenics even if

you're starting from zero starting with

chapter zero the scapula the scapula is

not something you can grow because it's

a bone an important bone with attachment

to several muscles enhancing your

scapular awareness is key to mastering

calisthenics retraction is when you push

your shoulder blades together

protraction is pushing your shoulder

blades away from you elevation is

reaching out as high as you can

basically shoulders over ears and

scapular depression is bringing your

shoulder blades down away from your ears

practicing scapular movements gives you

the ability to put your joints in the

correct area avoiding injury and you can

Master scapular awareness with these

movements starting with scapular

push-ups setup for scapular push-ups is

very simple if you're a beginner start

on your knees keep your arms locked out

and simply let your shoulder blades

touch and then push them away from you

this is going to give give you awareness

of going into a smooth retraction and

protraction of the scapula and you'll

need this later on the next exercise you

can practice with is going to be

scapular pull-ups you're going to learn

how to depress your scapula by doing

this movement start in a dead hang

position squeeze your cord and start to

unrug your shoulders away from your ears

moving forward scapular wall slides is

going to be the best exercise for

practicing retraction simply set up with

a wall make a 90° angle with your elbows

don't forget to press your lower back

into the wall and while keeping your

lower back pressed into the wall we're

going to reach out as far as we can and

then go back to neutral position I'm not

going to lie to you this exercise is

going to feel incredibly weird but trust

me you're going to need it later on and

the last exercise we're going to talk

about for scapular awareness is going to

be inverted shrugs you can see I'm set

up on top of my couch here I have my

arms locked out and I'm simply strugging

my shoulders over my ears and then

returning back to neutral this is

perfect for understanding scapular

elevation moving forward to chapter one

The Importance of wrist strengthening

wrist stretching is essential start on

the ground with me here and lock your

arms out Simply Rock forward into your

hands and notice how it feels on your

wrist wrist stretching feels weird at

first but it is integral for your growth

and your injury prevention these are

just a few wrist stretches that I've

recommended for you I can't stress this

enough you need to stretch your wrist

daily before any workout it might seem

slightly daunting at first but as your

wrist open up and you gain more wrist

Mobility you'll be thanking me later on

remember we don't want to wait until we

have pain to solve it so we're going to

prep as much as we can by doing these

wrist stretches this is actually one of

the things I wish I knew about

calisthenics earlier on and if you'd

like a follow along guide for stretching

your wrists simply check my stretching

playlist progressing into chapter 2

building a strong Foundation before we

get into the weekly routine we have to

make sure our Push Pull and squat

strength is at the proper level starting

off with the iconic push-up keep your

elbows tucked to at least a 45° angle at

the bottom of the rep and make sure to

fully protract your scapula at the top

of the rep if you're overweight or

lacking upper body strength start off

with wall push-ups wall push-ups make it

easier to practice proper form good

habits and build strength just make sure

to keep tension on your body and follow

through with that smooth retraction and

protraction of the scapula after you

gain enough strength you can move to

incline push-ups you can do a high

incline or low incline depending on how

strong you are what we're doing here is

basically exposure therapy since our

joints are not normally exposed to this

much weight we can build that joint

strength and Joint range of motion over

time after you've reached the suggested

level you can move on to standard

push-ups and I need you to be able to do

at least 18 to 25 of these in a row once

you've reached that Plateau you're at

the perfect level for push-up strength

and you can continue on to the next

challenge and that next challenge is

going to be squats when you're

performing a perfect standard body

weight squat you want to push through

the heel don't let your heel come off

the ground ever start by placing your

feet around shoulder length keep your

chest up and flex your core you need to

squat to at least 90° to be considered

valid and like I said before push

through the heels of your feet if you

can't squat at all you need to start

with chair squats chair squats give you

a ton of safety and failure protection

if really is the perfect way to work on

your range of motion once you can

complete around 18 to 25 chair squats

you can advance by lowering the

elevation or simply performing standard

squats again I really want you to focus

on keeping your chest up squeezing your

core and pushing through the heels of

your feet once we've mastered the

standard squat we're going to move over

to static lunges a unilateral leg

exercise that can build a ton of

strength in your lower body all while

helping your muscular imbalances a good

level to be at is being able to perform

20 of these on each side before

advancing in moving forward to the

iconic pull-up start your pull-up

training by hanging off of a bar flex

your core to bring your hips in line

with everything else and we're going to

keep this straight line throughout the

entirety of the exercise make sure to

pull to your lower chest to reach the

top of the movement your scapula should

be retracted or your shoulder blades

touching at the negative portion of the

rep make sure to lower yourself into a

smooth protraction before returning back

to that up position these are called

bent leg rows and they will build a ton

of strength especially in your upper

back if bent leg rows become too easy

for you I want you to straighten out

your legs and still try to keep that

straight posture by flexing your core

and even if these straight leg rows

become too easy you can always lower the

bar the lower the bar is the more

inverted you are and thus the more your

back will have to work to get you into

the proper position I wanted to make a

note about scapular Pull-Ups here

remember how we unrug our shoulders to

get our shoulders away from our ears

this is the perfect start to a pull-up

use this tip to conquer the assisted

pull-up Tire resistance band around the

bar to help you alleviate some of the

weight off your joints you can see even

though we're building strength we're

also not taking it too far from the edge

of our ability being able to perform a

standard pull-up is a testament to True

strength don't shy away from The

Challenge you'll get your first one in

no time and finally the last basic we

should Master is the dip there's no

doubt you've seen these demonstrated

before you'll notice I'm keeping my

chest up and making sure my arms come

down to a 90° angle you can also note

that I'm keeping a bent leg posture

throughout the entirety of the movement

as you become more comfortable and aware

of the bent leg dip you'll be able to

work lower into the range of motion till

basically your butt is tapping the

ground at the bottom of the the rep dips

are a great way to improve your lower

chest and give you massive triceps after

you've reached the proper level which is

performing 15 bent leg dips you're going

to be able to straighten out your legs

this adds a bit more difficulty and

tension to the dip exercise again be

careful with the range of motion that

you're using don't go past any range of

motion that's too uncomfortable unless

you've unlocked it after we mastered the

straight leg dip you're going to tie a

resistance band around parallel bars and

use this to do assisted dips it's

important I tell you although the

resistance band is helping you the most

at the bottom of the rep you need to

pause at the bottom this will help you

solidify the movement and get that

muscle stimulation that you need for the

exercise naturally after assisted dips

come standard dips performing these on

the parallel bars we need to perform at

least 12 make sure you're keeping

tension on your body throughout the

entirety of all these movements and

although my gem has parallel bars you

don't have to use them to perform the

dip properly a straight bar block Rings

or wall like I'm using will be just as

fine it really doesn't matter where you

decide to perform your dip training the

only thing I ask of you is to be

intentional about your movements keep

that straight line throughout the

entirety of the exercise and lean into

it on the decline so you can feel the

chest muscle fibers now that we're at

the proper level let's look at the

workout plan starting with Monday push

Day suggested rest is at least 90

seconds since it's push day it's going

to be big on scapula retraction and

protraction so we're starting off with

some core and Joint prep remember to

keep straight arms and tension on your

body when you perform your scapular

push-ups the next exercise we're going

to do is called the hollow body hold

this is an anti-extension core exercise

that is essential for the calisthenics

athlete keeping your lower back pressing

into the ground makes the magic happen

and then we're going to look at the

stability of our obliques by doing side

planks two sets each side for at least

30 seconds make sure to actively squeeze

the obliques on the working side and

reach out as far as you can on the

opposite now that our core and joints

are prepped and you've done your wrist

stretches we're going to go into the

perfect warm-up I'm only going to show

you the perfect warmup for each of these

days once to avoid any unnecessary film

as a general rule of thumb for warming

up you want to avoid any kind of static

stretching and focus only on Dynamic

this kind of stretching is key and

you'll be at your best performance as

long as you're working the muscles that

you're about to use and don't worry

about doing every single one of these

exercises you can simply pick around two

to three of your favorite ones and

perform those until you reach a gentle

sweat pushing strength ends up being

some of the easiest type of strength to

unlock and calisthenics because as

humans going through our active daily

living activities we end up pushing a

lot more than pulling like I said before

you want to reach a gentle sweat so rest

during this time is optional or if

you're going to rest rest for no longer

than 30 seconds to keep your heart right

up plank walks are one of my favorite

exercises of the ones I've shown you so

far you get a real opportunity to work

on scapular protraction while also

utilizing your pushing muscles but if

you're short on time and you'd prefer

not to use these kind of exercises you

can simply skip in place this is a great

way to warm up as well skipping in place

or doing high knees is a great way to

get your blood flowing instantly they

can also help you warm up your lower

body which is essential for basically

every calisthenic exercise but if you're

still not a fan of the exercises that

I've shown you you can always do the

optional work work like working on a

treadmill or doing an exercise bike for

a set number of minutes now that we're

properly warmed up let's get into

strength training we can turn our hands

slightly outwards and make sure to keep

a straight arm throughout the entirety

of this movement it's important to note

you'll feel most of the pressure on the

front three fingers of your hands and

leaning forward activates the front delt

to a great extent this is called the

pseudo plch lean it's a true calisthenic

staple and it's going to be the

prerequisite for learning the full

planch later on following up the planch

lane is going to be the Hindu push-up

this is going to be a great exercise for

building upper body strength and

increasing your body awareness I want

you to take proper note of the movement

see how I start into a pike bend my arms

and swoop down below as if I'm into a

cobra position but I make sure that my

body does not touch the ground you'll

have an easier time with this exercise

if you keep your legs spread for the

weight distribution and as far as the

proper breath work you should be

breathing in as you push back and

breathing out as you swoop down next up

is going to be the classic body weight

dip only doing three sets of seven reps

when it comes to this like I said before

you can do dips basically anywhere I'm

doing them on a wall outside and it's

working fantastically next up is a

variation of the push-up it's called The

Pike push-up and it's similar to a

military press start off in a pike

position make sure you're flexing your

core and flexing your legs to keep them

straight on the decline make sure your

head goes above your hands and you push

up and out through the scapula and keep

your elbows tucked to avoid any

unnecessary pain next up is going to be

the diamond pushup we're following the

standard push-up procedure but we're

keeping a diamond position with our

hands that increases our tricep activity

and chest activity remember to protract

your scapula at the top of the r and the

best way to end a push day is going to

be with a wall handstand making sure to

go back to wall or chest to wall it

really doesn't matter just make sure you

keep your toes pointed you're flexing

your core and your arms are completely

locked out most importantly don't forget

to breathe now on the Tuesday that's

going to be pool day just like with push

day we're going to start with some core

and Joint prep the first exercise we're

going to do is the cat and cow pose

following that up with the bird dog pose

opening up our core and getting some

lower back activation and last but not

least you should do this exercise before

every pool day scapular pull-ups again

practicing scapular depression by

keeping straight arms and learning how

to shrug your shoulders away from your

ears to avoid any shoulder injuries

remember scapular pull-ups is like

starting the initial form of a pull-up

don't sleep on how useful it is moving

forward to the perfect warm-up I've

attached exercises that complement the

pool day we're in like I said before I'm

only going to show you these once and

then it's up to you to choose the best

ones that you like to use or you can

simply follow the exercises that I

provided here and you'll be set up for

success again rest during the warm-up is

optional but if you're going to rest at

all please rest for only 30 seconds

because we want to keep your heart rate

up following the Cobra push-up we're

going to finish up our perfect warmup

with reverse planks kind of swinging

into this movement and making sure to

keep a braced core at the top entering

strength training hang on a bar and keep

your knees to your chest and raise

yourself into the sky until your ankles

touch the bar Lower yourself back down

with straight arms carefully and

controlled this is called a front lever

raise and it's a prerequisite for the

front lever skill follow following the

front lever Rays we're going to open up

our shoulders with the skin the cat

movement you might recognize this

position from when you were younger and

played on the playground little did we

know when we were younger we were doing

all these movements that seemed easy but

were actually strength building

techniques this movement can be scary so

make sure you don't goast a comfortable

position following that exercise you're

going to bang out some rows for the hose

doing a nice three sets of seven reps

getting some huge back development

finally getting to put these pull-ups to

use three sets of five reps make sure to

apply tension to the lower half of your

body body to remain still during the

movement now we're almost done here but

we're going to use body weight curls to

finish up our biceps for the end of this

workout take note of the similar

position that you've seen in other

exercises make sure to curl till your

nose touches the bar or until your hands

touch your temples and just like on push

day we're going to finish up with wall

handstands five sets holding for at

least 15 seconds it might not seem like

it yet but learning to be inverted is

going to be essential for your

calisthenics future proceeding forward

to Wednesday the leg day jumping right

into the warm-up for leg day we're going

to be doing heel to toes when it comes

to my warmup for my leg day this is

something you can follow to the tea legs

are an important muscle and Foundation

of your body so I make sure to pre these

properly when it comes to this folded

squat make sure you grab the back of

your ankles and squat safely and raise

yourself back into the sky following

this warm up exercise you can start to

do alternating Archer squats you don't

have to raise yourself into the sky

perfectly but just squat side to side

but again if you're short on time and

you'd prefer not to do these exercises

you're good to go with just skipping

because skipping and high knees does not

require much mobility and it's a great

way for you to get your blood flowing

instantly I know I've been showing some

scary looking techniques and exercises

but if you've been following along

you're more than ready and at the proper

level to perform these moving forward

into strength training if you're

standing up and you start to sink your

hips into the ground you'll feel the

weird sensation in the back of your legs

this Sensation that you're feeling is

called your hamstrings I think it's

essential to get the blood flowing in

your hamstrings before you do any kind

of squatting movement pattern so choose

one of these body weight RDL movement

patterns that match your strength level

like I said before you have the strength

for all of these but some of them

require balance and your body has to get

used to it over time no matter what just

remember to sink your hips back bend

your knees and reach down to around

lower calf level before you start to

bring your hips back forward into a

neutral position now that the blood is

flowing in our hamstrings we're at the

perfect place to squat so we're going to

do our squatting here for three sets of

seven Reps don't forget to keep your

chest up and press through your heels

the next exercise is going to be

step-ups and you're going to love this

one start on any kind of elevation and

slow SL lower yourself with one leg

choosing a slow Ecentric before

exploding to the top is going to force

you to have control and this unilateral

exercise is going to thank you

tremendously with leg gains moving

forward to reverse lunges if you have

any kind of knee pain this is going to

take any of that pressure out the knee

and place it directly into the hip make

sure you do three sets of eight reps on

each side and you're considered valid

and just like with static lunges keep

your chest up next up is going to be the

horse stce Squat and bring your hips

forward pay attention to keeping your

chest up and activating your quad

muscles so you don't sink further

further below this isometric is tough

and challenges you while also increasing

your Mobility the next exercise is going

to be calf raises I'm sure you've heard

about this before set up with any kind

of small elevation or box let your heels

sink into the ground then explode onto

your toes feeling that contraction in

your calf muscle following up this

exercise is going to be negative pistol

squats utilizing only the negative

portion of the rep making sure to

decline for at least 3 to 4 seconds to

be considered valid and since we're

already on the ground we should focus on

compact leg lifts this is an essential

exercise for practicing core compression

make sure to use a wall if you can't get

your legs up focus on keeping your legs

straight and keeping your arm straight

throughout the duration of the movement

we're almost done here the next exercise

is going to be the one-legged plank

we're going to perform this on one side

and then do the other raising one leg

into the sky activates your glutes and

leg muscles in a way that you never even

thought of and lastly finishing up with

a hollow body hold making sure to

solidify and practice that anti-

extension moving on a Thursday cardio

and Mobility day guys and gals we have

to start taking our cardiovascular

health seriously do some form of cardio

on the exercise bike or your preferred

form if you do happen to have access to

an exercise bike doing one set for 15 to

30 minutes is going to be essential and

tremendous for you now that we're all

warmed up for our Mobility training

we're going to start off with the cat

and cow pose making sure to feel this in

our lower back and our spine throughout

all of the movement make sure to breathe

in as you round your spine and breathe

out as you lift your head up again go

slow so you can feel this movement in

your spine and lower back following up

is going to be the Cobra pose we're

going to swoop down and raise ourselves

up making sure to not not clench our

butt cheeks during this movement feel

the stretch in your lower back spine and

shoulders next up we have child's pose

making sure to sit back on your heels

and reach forward as far as you can

additionally try to touch your forehead

to the ground or for a greater stretch

touch your chin to the ground hold this

for at least 60 seconds the next

exercise is going to be Superman's

you've seen this before simply lay on

the ground with your chest facing the

ground simultaneously raise your legs

and hands into the air make sure to

reach out as far as you can the next

movement is similar it's called the

reverse snow angel you're going to be

lifting your chest off the ground and

making a snow angel pattern you'll feel

the stretch in the entirety of your back

and shoulder muscles again you're only

performing this for 60 seconds next up

is going to be the squat to Pike hold

simply start in a squat position and

then raise yourself into a pike hold

progressively work deeper into the Pik

hold position flexing your core and

leaning more into your hands each rep

the following exercise is going to be

the prayer squat whilst keeping your

prayer hands you're going to look like

you're stretching your groin pushing out

with your elbows against your knees

Mobility training is a essential please

don't sleep on it on to the next day

Friday full body workout I've given you

a variety of warm-up exercises for you

to use choose your ideal one and make

sure to reach a gentle sweat we're going

to open up our full body workout with

the bird dog pose making sure to open up

those core muscles and get those warmed

up don't forget you want to do the bird

dog pose on each side so make sure you

alternate the next exercise is going to

be the pike planch lean as you can see

we're keeping a bit of a wider Pike here

in order to lean properly this should

improve our planch lean next up is the

classic incline push-up only three sets

of 12 reps following this up is going to

be another pushing exercise the Cobra

pushup starting from the ground and

pushing your way up to that Cobra pose

making sure to not flex your glutes and

feel that stretch in your lower back and

shoulders if there's one thing we won't

have it's lower back pain next up is a

different exercise called the back

bridge press starting off with our back

pressing to the ground keeping our hands

reversed and pressing into the sky some

people call this the wheel pose just

make sure to keep your chin tucked into

your chest during this exercise and push

out with your feet next we have a

variation of the pull-up called The

Hammer grip pull-up this is when you

have two bars that are facing each other

this exercise is similar to the Hammer

curl where you're working the brachi

Alis moving forward getting some more

unilateral work in here with the Archer

squat make sure whichever leg you're

squatting towards that you're keeping

that heel into the ground you'll see

tremendous improvements in your outer

quad sit on the back of your heel on a

bench and then extend your other leg

forward raise up and you're in the

perfect position for the Bulgarian split

Squad make sure to do two sets of six

reps each side next up is Saturday this

is going to be our second leg day of the

week as said before choose your ideal

warmup just make sure you reach a gentle

sweat this workout starts out with

archer squats making sure to keep that

heel pressed into the ground like I said

before you'll see improvements in your

ankles hips and outer quads following

this is going to be step-ups you can

adjust the elevation however you'd like

just make sure you have a controlled

negative portion of the rep and your leg

muscles will thank you single leg loot

Brites are a slept on exercise I want

you to do this for at least three sets

of eight reps and make sure you do both

sides you can keep the top leg extended

or bent for the squat start on

your toes and make sure you flex your

core to keep your body in line with your

hips your knees should Touch Above your

toes on the decline and don't forget to

grab on to something to help you through

the latter half of the movement and as

you gain strength and control in this

movement learn to use that assistance

lesson less following up is going to be

wall sits for three sets of 60 seconds

making sure to keep that 90° angle need

I say more we all know how terrible wall

sits can be and finally our last

exercise for this plan is going to be

the hollow body hold ending it off with

the another anti-extension exercise

making sure to keep our lower back

pressing to the ground holding it as

long as possible and never forget rest

day your muscles need time to repair and

recover themselves chapter four how long

should you do this plan if you want to

see some significant changes you should

do this plan for at least 3 months after

3 months I can guarantee increased

mobility and Improvement in your body

awareness unparalleled improvements in

your strength especially in your upper

body noticeably visible changes

throughout your entire physique and

improvements in your confidence and

mental image because now you understand

you can get better at things things

chapter 5 Where Do We Go From Here when

people reach a certain level in

calisthenics there's a few things they

do one of them is mastering skills

people usually go towards some skill

specialty like the plan and malz these

are the Pinnacle of pushing strength

movements other people shift towards the

front lever which is an unparalleled

pulling strength movement it requires a

dramatic amount of pulling strength and

understanding of your body similar to

the front lever some people choose to do

the human flag a combination of pushing

and pulling to hold yourself up midair

the human flag truly looks like you're

defining gravity another skill people

try to master is the Iron Cross this is

most commonly performed by gymnasts as

you need rings to perform it properly I

know this movement looks simple but it's

incredibly stressful on your tendons I

mean look at the way he's holding his

body up it's unnatural but if you don't

fancy the iron cross a lot of people go

for the muscle up gaining a Mastery of

the muscle up takes a tremendous amount

of time as you're learning how to pull

and push properly technique must be

perfected to gain a smooth and seamless

transition you can also see people that

want to master the Pinnacle of pullup

strength they do things called one arm

pull-ups this is a beastly maneuver and

it's definitely nothing to play with

there's also the 90° push-up which is

arguably one of the hardest push-ups in

the world as you start off in a

handstand push-up you lower your body to

90° before pressing back up into that

neutral there's also the dragon squat

which is the Pinnacle of leg strength

flexibility and Mobility just looking at

this makes me think I'm going to injure

myself and there's also the Pinnacle of

handstand training which is the one arm

handstand and hollow body handstand a

handstand itself already takes years to

master so just think about how long the

one arm handstand or hollowback

handstand could take but if skills

aren't your thing people usually go

towards gymnastic Rings the instability

of gymnastic Rings offer up a constant

Core workout as you have to flex your

core and keep the Rings in line Rings

stimulate the deeper muscle fibers on

our body that often go neglected it

really is one of the easiest ways to

level up your calisthenics training as

they're pretty inexpensive and you can

find them in most fitness stores the

third option people do is weighted

calisthenics this is simply when you add

weight to your calisthenics movements so

think about push-ups pull-ups squats and

dips with weight tied around you

weighted calisthenics offers up

unparalleled strength and Joint Mobility

because when you end up removing the

weight and just doing your body weight

you'll be flying through the movement

with ease and another reason people do

weighted calisthenics is because it

gives you so much more Mass from The

increased resistance I hope you guys

appreciate this video check out strict

fit.com for my app and programs