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In this video, we provide a comprehensive routine suitable for both beginners and intermediates. You'll find warm-up exercises, step-by-step demonstrations of various calisthenics movements targeting your back, biceps, and rear delts muscles, and valuable tips on maintaining proper form and technique. We've also included modifications and progressions to accommodate different fitness levels.
Whether you aim to build stronger lats, grow your biceps, or improve scapular stability, this workout covers everything. Our experienced calisthenics trainer will guide you through each exercise, ensuring you get the most out of your training session.
In this video:
00:00 Intro
00:42 Pull ups
01:29 Australian pull ups
02:29 Negative pull ups
03:48 Chin up hold
04:50 German hang rotations
06:38 Pelican curls
08:06 Hanging leg raises
09:20 Weekly give-away
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#calisthenics #pullworkout
that will help you to become You can do this
follow along workout in order to get super strong
in your pull movements. This workout is for people that want to do a fun,
challenging and effective workout
that builds muscle and also
creates the foundation for more advanced
pull movements such as the frontlever
and the muscle up In this workout, we will do and do around 6 to 10 reps
per exercise. With each exercise, I'll give
you an easier variation. We've also added this workout
routine into our c
alisthenics family workout app
so you can take it anywhere you go and also measure
your progress. So are you ready? Let's get started. So the first exercise This is a foundational
exercise in calisthenics and is great for building,
pulling strength. So what we're going to do here is we're going to find a bar,
we're going to grab it a little bit wider
than shoulder width. We're going to tense up
our lower body and pull ourselves over the bar until our chin
is over the bar. So are you ready? Let's
get started. We're going to aim
for ten reps, so grab it. Tense up the lower body. And from here, Make sure you go all the way
down. And last one. Ten. Okay, So
that was the first exercise. The next exercises
we're going to do So I found the perfect bar
for the next exercise. In the meantime, let's take 30 seconds of rest
before we begin, and I'll explain this exercise
first. So, for the Australian pull up. What you want to do
is you want to grip the bar a little bit wider,
than shoulder width.
Then you want to step forward, bring your hips forward,
retract your scapula, and then pull your chest
towards the bar, letting go. Resting for a bit
and repeat the same motion. Like this. Okay, So
let's aim for ten reps here. Make sure you stop when you go
down. Keep those scapula retracted. Last one and ten. Okay. So that was the second
exercise. And now we're going to go
to the third exercise, So now we're
in our 30 seconds of rest. So for the next exercise,
the negative pull up. What we're
going to do here
is we're going to grab the bar a little bit wider,
the shoulder width again. We're going to jump up
controlling the top position from here. We're going to lower ourself
down in a controlled manner for 3 to 5 seconds. This is the entire exercise and we're going to aim
for six reps. So every time we come down,
we jump back up. Okay, so are you ready? Let's get it. Grip the bar a little bit
wider. Jump up, controlled position Make sure you go to
a full deadhang. Again. That's the s
econd one. That's the third one. Halfway there. Okay, we go for our last one. Let's go. Okay, so let's take 30 seconds of rest
before we go to the next exercise, for the chin up hold, What you want to do
is you want to find a bar that you can put
your hands on. Put your hands in a supinated position. Which means that the fingers
are facing towards your face. So from here, jump up. Contract your biceps, depress your scapula,
and hold this top position. This is an isometric exercise,
which means t
here is no movement. Okay, so this is what we're going to do for around
20 seconds. So let's see. Rest time is up. Let's get it. Hands in the supinated position. Jump up. Make sure you really contract
your biceps, depress your scapula, keep your lower
body tensed. Almost there. Lower yourself
down in a controlled manner. Okay, so
that was the chin up hold. So the next exercise
that we're going to do Okay, guys, we're
almost there. Two more exercises. So this exercise,
the German hang rotations.
What you want to do
is you want to grab a bar with a protonated grip. So with
your fingers facing away, hang all the way
in a dead hang from here. Get your knees to your chest and then pull yourself
with straight arm strength through the bar and hang all the way down
before getting your knees
back to your chest, pulling and going
back to the starting position. If the German hang
rotations are too hard, you can also do
an easier variation where you just pull yourself
once, let go,
and then do ano
ther rep. Okay, so rest time is up. Let's aim for six reps Let’s go. So knees to your chest, pull, hang, knees to the chest and back. That's one This exercise is also a great shoulder mobilizer
since you're working in end range of motion. So if you want to
get more flexible then this is also
a great exercise. Okay. This was the fourth one. two more Lets go. Pull, Pull, Pull Okay. Last one. Knees to chest straight arm pull go into a hang and Okay. So great job. Let's take 30 seconds
of rest again
before moving on to the next exercise, So with the pelican curls,
you want to grab the bar at shoulder width with your
arms behind your body. Then you want to step back, Then you want to press
your hips forward from here. You're going to drive
your elbows back until your back
touches the bar. And then you're going
to lower yourself in a controlled manner
back to the starting position, Okay, so we're going to aim for ten reps on this exercise. Really blasting those biceps. So are you ready? Let'
s get started. Grabbing the bar,
shoulder width, walking back fully, extending the arms, driving your hips forward. Okay, let's go. Hold it Really focus on those elbows
driving backwards. Five more. Almost there. Feel the burn. Last one, So those were ten reps. If you don't feel your biceps
burning, you're not doing something
right. So watch the video again. Now we're going to move on, So what we're going to do with
this exercise is we're going to grab the bar
at shoulder width, go into a deadha
ng. And from here
we're going to use our hip flexors and lower ab muscles to raise our legs to a 90 degree hold. Go back
and repeat this movement. It's very important
that you keep your feet in front of your body. So not here because this will take away
the tension on the core and make the exercise way
less effective. So in front of the body,
90 degree slow and controlled up
and down. Yes, we're going to aim for ten repetitions
for this exercise. And after we finish this, we're completely done
w
ith the first round. Okay, so let's do this Nice and controlled. Halfway there. Last one. Let's go, All right, guys. So this was the first round. Make sure to do about to get an effective workout
in with each workout, try to do more reps
if you can. You can also check out
this workout in our Calisthenics
family workout app where you can keep
track of your progress and also follow a lot more routines
and workout plans for building muscle, gaining
strength, improving mobility, and learning calisth
enics
skills. Make sure to check out our app
in Google Play or App Store
and download it for free. Lastly, let's get into this
week's giveaway. This week we will give away one set of our calisthenics
family resistance bands, which is a must
have for your pull workouts. after publishing this video. The winner will be announced
in next week's video. This is what we gave away
in last week's video and a winner will appear
right here in the screen. Congrats. Let me know in the comments Don't forget
t
o, like, subscribe and put your notification
bell on so you don't miss the giveaway
winner. Thanks for watching
and we will see you next week. Be South.
Comments
What's up Fam! Who's going to crush this workout with us!!? 💪🏼 ►This week's Give-away: Win CaliFam Resistance Bands!🎁How to win?--> 1. Like. 2 Comment. 3. Subscribe! ►Download Our #1 Calisthenics Family Training App:📱https://calisthenics-family.com/app/?utm_source=youtube&utm_campaign=pullworkout2023
These guys are insane. I literally asked for a pull follow along calisthenics workout last week and they actually posted it. This routine is fire, subbed. Thanks for the amazing follow alongs, can't wait for more
Good combination of exercises, I just wish we had recreational parks like that in the uk. We are seriously lacking places like the one you use for workouts.
As a girl I am very grateful to you people, your videos and app helped me a lot in the journey of calisthenics and fitness at home and I can see the changes in my strength and body posture, thanks a lot calisthenics family ❤
Thanks for the video, I've been working hard I've went from two pull-ups in a row to eight in a row. It's taking a while but i'm making progress.
I’m getting one step closer to a healthier and an aesthetic body each day with your guides guys 💪🏻 I owe you big time!
Thanks for this amazing video, I was exactly looking for something like this, 1 an routine, 2 better habits and 3 a good morning routine to wake up and feel good after. Thanks for this helpfull video man!
I was in to body building before but I just decided to start doing calisthenics and I find this channel as a great help, now I know where to start, great work you guys are doing! I'm subscribing right now!
Glad I found this channel
I've seen some very good progress the last few months thanks to your videos. You deserve more recongnition!
Great video, it's always great to watch as I can add additional exercises to my routine.
Im Grateful that i found your Guys YouTube Channel. ☺ Im really bored to head to the Gym and pushing Weights. Now im looking for a new Challenge in my Life and want to start Calisthenics but i dont know how. Then i found this Youtube Channel and im really excited to do the Exercises and Workouts. I also download the App Calisthenics family and it is really helpful. Thanks a lot Guys 💪💪
Great work. I just started my calisthenics journey and this channel has help me a lot
Excellent video, love the motivational emails as well!
Today found this channel and its really helpful for the beginner and the app of yours is gonna help us a lot in the calisthenics journey!!!!
Great excersises I hope so soon I will be able do pull-ups and dips with your bands! And became a calisthenics pro... Luv watching your videos.
Still trying to recover from shoulder injury. But these vids keeping me motivated! Keep them coming
Just stubled across your channel and like what I have seen, hopefully I can combine exercises from a few of your videos with my physio to speed up recovery. Looking forward to future videos.
You are a top channel for all types of learners, from beginners to more advanced. I personally am still a beginners, i just started and also thanks to yours videos and app i have studied workouts that i can follow and not do everything randomly without ever improving. Keep it up for all of us <3
I'm ready to start up my calisthenics fitness journey once again