today I'm going to
share the perfect workout that you should do to start calisthenics
as a beginner so you can start
your journey with the and progress And the best part is
that I will include different levels
for each exercise. So you can start
as an absolute rookie, but also as a
somewhat experienced. And on top of that,
I'll give you a complete training plan so you know exactly what to work on
for the next few months. And to be honest, I really wish that I knew this work out
when I started ou
t with calisthenics eight years ago
in my dad's backyard. So I didn't
waste my time. But guys, the good news
is that now, after all these years, I know exactly So with this workout,
we’ll work, all muscle groups, but we will target some muscles a bit more since
they are more important like the shoulders
and the back muscles. And we will also work
other important aspects to progress fast in calisthenics like core
strength and balance. So are you ready to build
some muscle and strength? Let's get
started
with the first exercises and make sure to stay
all the way to the end to discover our weekly equipment
giveaway. The first exercise is
the diamond push. This exercise
is a variation of the
traditional push up. But here
the triceps and core are more involved
rather than the chest. The reason to do this
variation is because the chest muscles are
in fact less important than the tricep, since
these will help incredibly with dips, muscle ups
and handstand push ups. So to perform this exercise
,
start in a plank position with hands
close together, forming a diamond shape
with your hands. lower your chest
towards your hands keeping the elbows
close to your body. Maintain
a straight body line. Inhale as you lower. Exhale as you push
back up and aim for a maximum depth without touching
the ground. Complete beginners can start on the knees
and more advanced should add weights for each level, aim for three sets with ten reps
before progressing. second is the chin up. Why not pull ups? Firs
t, because the chin up
is more accessible for beginners since in general, beginners can do more
reps of these. Secondly, the chin up
is more injury friendly since bad pullups can harm your elbows
tremendously, Chin ups are much less
likely to be performed wrong
and this is how grab a pull of bar with your
palms facing towards you hands at shoulder width
apart. Hang with your arms
fully extended. Engage your core and pull your
chest towards the bar aiming to bring your chin above it. lower your
body
back down with control Breath in as you hang and exhale
when you pull up. Focus on using your
back and bicep muscles. Avoid swinging, But maintain a straight body. Complete beginners
can start with a resistance band and more advanced
should add weights. Once you can do three
sets of eight reps of the bodyweight
reps, I would suggest switching
over to pullups and progress
with this exercise. Third is a core exercise
that enhances balance, coordination
and straight arm strength while targetin
g muscles
in the core shoulders,
lower back and glutes. Now, that's a complete
package. It's called
the Bird-dog plank, also known
as the butterfly hold. and can't be missed
in your workout. To perform the bird-dog
plank, start in a plank position with hands
under your shoulders. Engage your core and lift
one arm and the opposite leg simultaneously
extending them straight Maintain a stable plank,
avoid hip rotation and hold this position. When finished, return
to the starting plank and repeat
o
n the other side. Complete beginners
can start on the knees. More advanced should
elevate their legs. For each level,
aim for three sets of 30 seconds
on each side without losing balance
before progressing, the fourth exercise
is the straight bar dip. This variation
is preferred over the parallel bar dip, because at the start
of your journey, you'll be using
the straight bar more. Think about the chin up
I just mentioned, but also for some of the next exercises
in this workout, using a straight
bar for dips will therefore create
a great mind-muscle connection. And besides that, the straight bar dip will prepare you properly
for the muscle up that you probably
want to unlock. Am I right? So to perform the
straight bar dip, stand before a straight
bar, grabbing the bar with your palms
facing towards you. Jump up or use a platform
to lift your body until your arms are fully
extended. Then lower your body
by bending your elbows, leaning slightly forward
and aim for a depth where the upper
arms are
parallel to the ground. push up by extending
your arms to return to the starting
position. Complete beginners
can start with a resistance band
and more advanced it at the weight
for each level. Aim for three sets of ten
reps before progressing Next is the Australian
pull up, which targets
the upper back, including the lats
and the biceps. This horizontal
pulling movement can't be missed
in your workout since it develops great scapula
strength, back muscles
and explosive strength, which
will help incredibly to progress
with pullups or get started
with frontlever training to perform this exercise. Grab a bar at belly
height with an overhand grip slightly wider
than shoulder width and then walk forward until about two feet
behind the bar. Have your body straight. Heels on the ground. A pull your chest towards
the bar by squeezing your shoulder
blades together. Focus on maintaining
a straight body And lower your body
back down with control. Complete beginners
can start with a high
bar or placing the feet
under the bar, More advanced
should use a lower bar or elevate their feet for a
full horizontal position. For each level, aim
for three sets of 12 reps before progressing. Sixth is probably the most
forgotten exercise. And I wish that I knew it
earlier, too. It's the pike push up. I only started doing this exercise
after one year or so when I noticed that
the wall handstand push up were impossible for me. So the pike push up lays a solid foundation
for almost all calisth
enics skills, such as the handstand push up and the backlever. Just because it targets
the shoulders so effectively the pike push up
starts in a plank position hands slightly wider than the shoulders and lift
your hips towards the ceiling by walking
just a bit forward, forming an inverted
V-shape. Now stand on your toes
and lower the top of your head towards the ground
by bending your elbows then push through your palms
to return to the pike position. so complete beginners can start with their h
ands
on elevation and more advanced should place their feet
on elevation. So for each level aim
for three sets of ten reps before
progressing Alright., So I got to admit that legs are not the most
important muscle group for learning.
Calisthenic skills. But if your goal
is to improve your physique
or overall fitness level. Legs are actually
really important. So therefore
we are definitely not skipping them. In this workout we'll be
doing pistol squats. This exercise will build
muscle mass streng
th,
mobility and balance. So to execute a pistol,
squat with proper form. Start
by standing on one leg, extending the other leg
forward, lower your body by bending the knee
of the supporting leg, keeping the extended
leg straight and parallel to the ground. Ensure your back can remain
straight and descent as far as your mobility
allows and then push
through the heels to return to the starting
position. Complete beginners
can start with assisted or seated pistol squats
and more advanced should do
a weighted
or balanced pistol squats on parallettes,
for example. And speaking
of paralettes,, this is exactly
what we’re going to give away in this video. Follow
these steps to enter and we will announce the winner in the next video. And this is the winner
of the last giveaway. Congrats. So for the pistol squat,
aim for three sets of eight reps
at each progression and make sure to train
both legs. lastly, is
one of the most effective core exercises This exercise works your complete core
and e
specially the lower abs, which will specifically benefit to moves
such as the L-sit, pullups the frontlever and the human flag. And besides working the core, it's an excellent exercise
to strengthen your grip, which will benefit pretty
much all exercises. So to perform the leg
raise, grab a pull up bar with overhand grip
at shoulder width and now hang with arms
fully extended and engage your core. Now lift your legs while
keeping them straight until they are parallel
to the floor. Lower your leg
s
with control and avoid swinging or momentum
in the end position. So complete beginners can start with new races
and more advanced should do those two bar
for each level. Aim for three sets of ten reps before
progressing. Alright, now that I've covered
all the exercises of this perfect workout
to start calisthenics, let me share
the most optimal training plan using
all these exercises. You can use this
three level training plan and jump in from your own
current level, so make sure to screenshot
or download a calisthenics workout
app for free in which you can find
this program. Measure progress and
take it anywhere you go. Click on the first link
in the description and if you want to unlock
your first pullups, click this video. Start your journey. Join the family.
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