How to do Calisthenics and Weightlifting (Weekly Routine, Benefits, Tips)

Summary

This video offers an in-depth guide on balancing calisthenics and weightlifting for optimal strength, flexibility, and functional fitness. It explains how combining these two disciplines enhances both raw power and body control. The video covers a week-long workout plan, starting with push and pull days, leg day, core and mobility day, and a full-body calisthenic workout, emphasizing strict form and gradual progression. It stresses the importance of consistency, rest, and listening to your body while adjusting the plan based on personal feedback to achieve maximum results.

Takeaways

• 💪 Calisthenics builds control over body weight, while weightlifting develops max strength. Combining both maximizes overall strength and flexibility.
• 🏋️ Weightlifting enhances raw power by lifting heavy, similar to upgrading your engine for brute strength.
• 🤸 Calisthenics promotes flexibility and mobility, helping prevent injuries and keeping joints healthy.
• 🏆 Combining calisthenics and weightlifting improves functional fitness, making everyday tasks easier and more efficient.
• 🛠️ A basic level of fitness (e.g., being able to walk stairs or do push-ups) is essential before beginning this workout plan.
• 🔥 Each workout begins with a warm-up focused on muscle activation and joint mobility, improving overall performance.
• 🎯 Monday is a weighted push day, including exercises like incline bench press, shoulder presses, and weighted dips for upper body strength.
• 🔩 Tuesday focuses on weighted pull exercises, such as pull-ups, rows, and face pulls to build back and shoulder strength.
• 🦵 Wednesday is leg day, emphasizing squats, lunges, and glute bridges, ensuring lower body stability and power.
• ⚖️ Core and mobility exercises on Thursday, such as hip circles, leg raises, and Russian twists, help improve body control and core strength.

Q & A

What are the key benefits of combining calisthenics and weightlifting?

Combining calisthenics and weightlifting helps improve strength, flexibility, and functional fitness. Weightlifting builds raw power, while calisthenics enhances control over bodyweight and maintains flexibility, reducing injury risk.

Why is weightlifting crucial for strength gain?

Weightlifting focuses on building maximum strength by lifting heavy external loads, similar to upgrading an engine. It helps develop raw power that cannot be achieved through bodyweight exercises alone.

How does calisthenics contribute to flexibility and mobility?

Calisthenics promotes joint and muscle flexibility by incorporating exercises that require full-body control, preventing stiffness and reducing the likelihood of injuries.

What is functional strength, and how does combining these two training methods improve it?

Functional strength refers to the ability to perform daily activities more efficiently, such as lifting groceries or climbing stairs. Combining calisthenics and weightlifting trains the body to perform these movements with greater power and less effort.

What is a recommended warm-up for a weightlifting push day?

For a weightlifting push day, it's recommended to start with 5-10 minutes on an exercise bike, followed by banded pull-aparts and standard push-ups, focusing on controlled movement and muscle activation.

What exercises are included in the weightlifting push day, and how should they be performed?

Exercises include inclined bench press, shoulder presses, weighted dips, lateral raises, and tricep-focused movements like incline bench tricep extensions. Each should be performed with strict form and a weight that provides a challenge.

What is the focus of a weighted pull day, and what exercises should be done?

A weighted pull day focuses on back and pulling movements. Exercises include scapula pull-ups, weighted pull-ups, unilateral rows, face pulls, dumbbell curls, and lat pulldowns.

Why is it important to train calves and hamstrings before squats on leg day?

Training calves and hamstrings before squats enhances squat performance by increasing muscle activation, improving stability, and reducing the risk of injury during heavy squatting movements.

What exercises are recommended for core mobility day?

Core mobility day includes exercises like hip circles, the world's greatest stretch, Cobra push-ups, typewriter squats, dynamic deep lunges, and Hindu push-ups to increase mobility and body awareness.

Why are rest days important in a workout plan?

Rest days are essential for recovery, allowing the body to repair and strengthen muscles. They also prevent burnout, ensuring long-term consistency and progress in training.