Beginner Calisthenics | Complete Home Workout-Guide (No-equipment necessary)
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- Опубліковано 24 сер 2024
- Complete calisthenics home workout-guide for beginners. No equipment is necessary since you can find 100% bodyweight options for each exercise.
Workout details: You only need to train three times per week and each workout takes less than 30' of your time! It a full-body routine that uses circuits to burn fat and build muscle at the same time - something you have the unique ability to accomplish mostly when you’re getting started with fitness.
Besides the technical details we also talk about mindset and how to make turn your workout routine into a habit - something you stick to in the long run!
Get your custom beginners guide (Free PDF) ➡️ bit.ly/35oaIrD
Written instructions (Blog-post version): bit.ly/2KDNiop
Recommended Gymnastic Rings ◎◎: www.bodyweight...
Other Equipment recommendations: bit.ly/2W48Xvh
Books mentioned at 1:50 bit.ly/3eTaKMi
Warm-up guide: • Complete Warm-up for B...
Hollow-body tutorial: • Hollow body Tutorial (...
How to master Pull-ups:
- Recommended video • Three Pull-up tips to ...
- Recommended book (kindle): amzn.to/2S9ZEsw
How to master Push-ups:
- Recommended video • Three Pull-up tips to ...
- Recommended book (kindle): amzn.to/2KDrMzY
Hollow-body tutorial: • Hollow body Tutorial (...
Hill-sprint workout-guide: • Hill-sprints: How To B...
Got any questions? Leave a comment below and I'll do my best to answer everyone!
Till next time...
keep on training,
Anthony | Creator of Bodyweight Muscle
(Follow me on Instagram: bit.ly/2SeNoH9)
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Disclaimer:
All information in this UA-cam channel is presented with good intentions. You must always consult your physician prior to starting any exercise/diet program, especially if you have any medical condition or injury that contraindicates physical activity. All forms of exercise pose some inherent risks. You must take full responsibility for your safety and know your limits. Before practicing the exercises in this book, make sure that any kind of equipment or surface you train on is well maintained. Do not take risks beyond your level of experience, aptitude, training and fitness. If you experience any acute or chronic pain, consult a physician. This publication is intended for informational use only and I will not assume any liability or be held responsible for any form of injury by the utilisation of this information.
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Hey everyone, I nowadays focus on helping busy dads so if that's a category you fall into make sure you *join our Free Busy-dad Nutrition & Calisthenics course* → bit.ly/dadbod-course and send me a personal msg if you need any help!
MAIN CONTENTS & LINKS MENTIONED IN THE VIDEO:
- Equipment (recommendations) 2:35
- Circuit training (Reps, sets, resting time) 6:20
- Exercise Menu 12:22
1. Pull (Back & Arms) 12:25
2. Squat (Glutes, Hamstr., Quads) 16:14
3. Push (Chest, Arms & Shoulders) 18:18
4. Core (Obliques, Rect. Abd. & TVA) 20:10
- Staying active the rest of the week 21:32
Written instructions (Blog-post version): bit.ly/2KDNiop
Get your custom beginners guide (Free PDF) ➡️ bit.ly/35oaIrD
Equipment recommendations: bit.ly/2W48Xvh
Books mentioned at 1:50 bit.ly/3eTaKMi
Warm-up guide: ua-cam.com/video/BfCPy949OvI/v-deo.html
Hollow-body tutorial: ua-cam.com/video/BvZVTGbBZXI/v-deo.html
How to master Pull-ups:
- Recommended video ua-cam.com/video/gipzkaUMPu8/v-deo.html
- Recommended book (kindle): amzn.to/2S9ZEsw
How to master Push-ups:
- Recommended video ua-cam.com/video/LfLX796_2wo/v-deo.html
- Recommended book (kindle): amzn.to/2KDrMzY
Hollow-body tutorial: ua-cam.com/video/BvZVTGbBZXI/v-deo.html
Hill-sprint workout-guide: ua-cam.com/video/AMy4BF3AYrw/v-deo.html
Got any questions? Leave a comment below and I'll do my best to answer everyone!
Till next time...
keep on training,
Anthony | Creator of Bodyweight Muscle
(Follow me on Instagram: bit.ly/2SeNoH9)
@@angelpapakostas2841 oups, just corrected it. Thanks for the heads up!
Written instructions link isn't working.
Thank you for such a well explained and simple instructional video. I just started your non equipment programme today. Great way to start and will keep watching your videos for maximizing benefit. Thank you so much
No equipment time stamps:
14:55 Prone Angels (5-12 reps)
17:05 Plyo-Burpees (5-12 reps)
18:18 Push-Ups (5-12 reps)
21:04 Plank (20-40" hold)
Repeat up to 4 times
Have been following you since 2016 when I broke my ankle. I'm turning 50 this year and in the best shape of my life, I don't even commit much time to training - I really like your advice, your videos and your attitude, I can't emphasise enough how it JUST WORKS - and I don't see why I can't keep it up for another 10 years!
You're an absolute role model.
Reading one of your books at the mo. Your one of the few non BS fitness channels on UA-cam & very inspiring 👍
just starting out on my Cal journey! daaaaamn! This is excellent content, humble and no BS. simple and doesn't put you off starting from zero. Thank you.
Glad to hear that, keep it up man!
You are a great person and a inspiring role model, I am currently going through a cervical injury that has kept me away from training, I was discouraged but thanks to you I know that I will be able to move forward, always strong!
Stay strong brother. Find the right doctors, focus on progressive overload, feed your spirit with positivity and you'll over come anything
Perfect great video. It just goes to show you that you can do anything if you put your mind to it. Keep on doing what you do. Thanks a lot.
Than you as well D!
Now I know where u have been for the last month!! I’ve been checking for videos for the last week or so. Great job on this beginner project: video, pdf and blog!! 👍🏻
Hey Graham! Yes, I put a lot of work in this video. I'm happy to see that people appreciate it so far :). I've been going back and forth on how much content I should be producing. I think I've decided to first aim at quality and then quantity. Still, I will do my best to learn to upload more quality content more frequent as I get better and video production :)
Thank you very much from italy... your english is great too
Bless you man
Motivation for everyone of us Amputees Thank You
Love your vids ,very educational and informative , trying to soak up everything you talk about
Such a good video! I know how much work this is to put together. Mad props to you
Hi Aaron!
Hey men... You should definelly do a complete calisthenics home workout-guide video course... I would be your first client for sure!! Thanks for share!
I adore ur words, greetings from Morocco 🇲🇦
Hi Dr. R! Morocco look beautiful, would love it to visit one day!
I hurt my back doing heavy squats now I’m really going to start body weight training your channel appears to be the best and I will be following your routines. Thank you so much for your time, advice and these vids. Peace
Hello Glenn, happy to have you join us! Let me know if you need any help!
I have a three week quarantine coming up, I'll use your training and see how I do.
Great video. Glad I discovered it (and you). Since the pandemic started early 2020 and lockdown was implemented I started focusing a lot on bodyweight exercises. Been a bit difficult since I started working again later that year, as I have a lot of work to do. Needless to say I still try. The last few months I've been focusing a lot on the 6/7 fundamental movement patterns (squat, lunge, hinge, rotate, push (horizontal and vertical), pull (horizontal and vertical) and gait). I try to incorporate them all in at least 2 workouts a week (as they're quite draining), while the other days I'll focus on mobility, yoga, walking/cycling, etc. Would love to hear your thoughts, especially about the fundamental movement patterns, if possible.
Hello CC! Of course, are there any specific questions you have on MPs?
Thank you very much, very inspiring and helpful for the beginners like me. Hope you the best.
thanks for the helpful video
Hi Dorothea, your very welcome! Nice Greek name by the way :)
Excellent info!
I remember the old footage 😁
You are a good teacher
Inspiration!!!💪👌
thank you brother 💪💪
Cool vid man!
Thanks Salomon!
Great video as always!
Thanks my brotha! Miss you dude ;)
Your the man ! 💪🏾
💪👊
Thank you so much for this video, extremely informative! 👍
You welcome Vasili
Thanks a lot for the video! Quite motivating! Subscribed! This is the first video I've seen by you so I have a lot of them to watch ahead of me.
Keep up the great work! I'm post shoulder surgery and although I exercised before, I feel like the op put me back to the beginning.
Excited about learning how to do the hollow body hold properly next ;)
Hey S, welcome to the channel! Tell me more about your situation, maybe I can direct you to the right videos! How old are you? What kind of job do you do (i.e. sedentary, manual labor, etc,). What are your fitness goals for 2024?
@@BodyweightMuscle Hi! Thanks for the reply. I'm 35, a teacher at secondary school. My goals for 2024 are to exercise regularly (I've already put together a weekly plan: 2x workouts, 2x swimming, 2x running), the thing is I want normal strength, I'm a tennis player so I need to be fit overall, but don't want to bulk up too much. And if you watch any fitness videos, they're all focused on the max results/gains etc. But I need to be quick around the court, not to carry too much weight on me. So I'd like some videos, exercises doing which would strengthen the whole body (mainly to prevent injuries and make my body hold up in long tough matches). Thanks for suggestions ;)
bedankt voor de info!!!
Excellent content, Mr. Arvanitakis.. Great tips.. It's Burpees & The Plank that I did wrong.. Thank you for your generosity in making this video.. 👍
Hello PNHY, thank you for your kind words, I'm always happy to hear my work is being appreciated!
Thanks 🙏🏼
💪
I have to admit that I am really impressed with your content but one thing that really doesn't quite add up, is how you managed to add all of that muscle naturally in that before and after shot in only 6 months.
Hi Ninjaonline, it's not so much added muscle than it is body-recomposition. I recommend watching this more recent video on that topic: ua-cam.com/video/pzPXjQMUVjI/v-deo.html
@@BodyweightMuscle thank for your response!
great one, thank you
I'm watching your grad video from bangladesh. is very useful and effective. this quarantine days is very helpful.❤❤😍
Hello PB, glad to hear it helps, stay strong and healthy brother 💪
this is great!
Hi TOm 💪
hi, do you ship your book to the UK?
I’m going to do my cirquits!
👍👍 Thank you very much. Very inspiring and helpful. Keep going!
As usual...GREAT VIDEO.
thank you!
12:20 Exercise menu
great. greetings from serbia
ahoy 💪
The video is the message, the “Evolution take the next step...” poster is the explanation point!
Where can I get one?
Hi Robert, I designed it myself!
Hello sir...how long has it been since you have been using your prosthetic leg and by time do you change your socket? Pls advise me sir on what to do and how to face everyday challenges and how to not think of your fears?
Cool content. I'm constantly amazed by you and the work you're doing!
Aaaaand I have a question :D
I've just started with your "old" 6-day workout plan, since I want to build a habit of training regurally and I'm afraid that if I allow myself to do this day off I will fall into trap of "oh, one day failure, see you in two days, I mean... weeks. Months? Oh.. another great year of slacking off!". For years I've been quite active, and I've spent quite big chunk of my life training. Then I've had injury and my training buddies moved to another country and here I'm... After almost 5 years looking for a way to get back on track.
As I mentioned I've just started and then afternoon events happened and I skipped two or three workouts. So I decided to do them first thing in the morning(as additional profit I hope it will boost my apetite a little).
And here you are, with cool, new video and different programs. What do you recommend? Should I switch routine as I am relatively fresh? May I do this new routine 6 days a week? Or maybe I should stick to 3 days and additional 4 days use as days for working on e.g. mobility with Pavel Tsatsouline book? I'm not looking for way to loose weight (quite contrary actually). I want to be active and healthy again and I would be quite happy to gain couple of kg in the process.
Cheers!
I get what you’re saying. A lot of people (including me) like consistency when it comes to sticking to a habit. My rule is that every day (other than Sunday when I allow myself to be a lazy dude if I wish) I have my “active time”. This time is when I train or do anything that will get me moving.
Here’s what I mean, even if I don’t strength train (either that’s because it’s an off day or because I’m too tired) I will always do something to get me moving. That can be sprints, light cardio, playing something like basketball with friends or even just plain walking. I love going for a long power-walk and getting my thoughts in order when I don’t strength train.
This way I keep the habit fixed in my schedule - no matter what I make sure that some kind of movement is always included in my day. Besides keeping my habit of training fixed, this also helps keep my mood good.
Give it a try, even if you want to try a different workout plan, or if you feel unmotivated some days, try to always have your “active time”.
@@BodyweightMuscle Thank you very much for your response. As I thought about a little bit longer it certainly makes sense. Nice way to be consistent and not very strict at the same time. In the past I I've learned that I need that consistency so I kept adding workouts and it led me to failure more often than to success. Replacing "do the training" with "just be active" should be much easier to stick with. As I think about it - in the past I could spend training for 3-4 hours every day (not strength training but various forms of acitivity) and it wasn't problematic at all. Maybe because it wasn't forced it just grew organically.
I hope that in some time I will be able to say "thank you for bringing me back to world of working out"! But until then... Keep on training!
Hey, I saw "Overcoming Gravity" in the pile of books. Would you recommend it for a 40+ beginner like me? Maybe you also know "Complete Calisthenics" by Ashley Kalym and "Esquire" by Adam Schersten? If yes, which one would you most likely recommend? - For now, I'm using Paul Wade's "Convict Conditioning", but I'm kind of stuck, and I'm looking for a more thorough book that offers a wider range of variations and is also a bit more explanatory.
Hello, are leg raises good for core? And are bridges important too? I'm so overwhelmed now by watching a lot of calisthenics guides.
yes and it depends on what are you aiming for :)
Hi Anthony. Do you or will you cover diastsis recti in men? I have this issue which prevents core exercises that activate the abdomin causing it to stretch worse ie planks or pushups. Most info is aimed at women and not for men. This issue has got to be common in obese men.
Hello Eric, I'll read more about it and see, thank you for sharing!
How to do the circuits 4 times a week? Like on what days to rest and workout on what days?
Did you install the ring anchor points yourself? I'm thinking of something similar
Hi Joshua, yes but you will need heavy duty drilling machinery (and ideally someone used to drilling with such big screws)
@@BodyweightMuscle ah ok thanks!👌🏼
Is this style of training safe for someone with type 2 diabetes?
Hi Karrie, it's always a must to get an ok from your doctor at first. Personally I have clients (who coach up close) with type II and we've gradually build up their condition to the point that they can do a lot harder workouts than this one, but it's something that took time. During the workout we always check their glucose levels, they also have an insulin pump and something sweet (and quickly absorbative) just in case it's needed
I actually have a doctors appointment today, so I will find out in which direction to take this. I'm looking forward to starting this form of training! Also, thank you for replying, nice to know you are so involved in what you do!
Great, let me know if you need any other advice along the way!
PS. At the end of ur last video you mentioned about doing more content on diet and gaining mass etc. Do u have any plans for doing videos on these types of topics?
My diet approach has become pretty minimalistic these days. But then again I think that is why it is so effective. I'll try to make a vid soon :)
I ask you because I watch your video about why you decide to purchase the resistance band set from bodylastics.com. I want to know because I want to buy a good resistance band that would last for a long time also get valve of my money
Would strap training kits work instead of the gymnastics rings? I have floor-to-ceiling doors and I can't get a pull up bar to set on the door frame.
Hello Adres, yes that could be an alternative
What are some options for doing hand stand for beginners?
Hi Bala, you can start practising against a wall. I have an old tutorial on how I got started as well ua-cam.com/video/XIvdYPnkaV0/v-deo.html
How long would it take to do a push up from complete beginner if training x3 times week as advised
Hi Christina, it depends, give or take 6-9 weeks for a woman!
Hey Sir Ok It have been over 3 years seen you purchase the Bodylastics Resistance Bands Set its a good product band set still working not broken or damage can you now say you got your money worthy is it a good buy. the price have gone up since 3 year on bodylastics.com
Hello Albert, yes, the bodylastics are pretty good product, definetely worth the investment
What was the timer app you were using?? Thanks for the advice! Starting the beginners routine :)
sir im a teenager and im gonna start with ur beginners workout (no equipment)
so i just have a doubt how long shld i stick to this workout
Do it for six weeks and message again 💪🏻
@@BodyweightMuscle yes sir thank you👍
Great video thanks! I am a runner and have low muscle mass and looking to gain some lean muscle. If I follow this workout for a few months and consume a high protein diet how long until I would see results? Also I can do 4 sets of 12 push ups quite easily now, is there anyway to progress this?
How do I start the hollow body ?
ua-cam.com/video/BvZVTGbBZXI/v-deo.html check this out
Thank you for the hollow body vid I definitely have the idea. Thank you again Peace
So what to do after week 5 (If I get that far)?
Hi T, it depends... what are your goals? Also, how old are you?
@@BodyweightMuscle Well, bigger muscles mainly. I'm 36. Thanks for the great vids btw.
Hey Brother, what if your passed the beginner stage?
Hi Tee, You can try spicing up things by increasing frequency (i.e. train 4 times a week) and adding some different exercises. For example, if you're doing plyo-burpees, plannks, pull ups and push-ups on one day - add some jumping lunges, hollow-holds, inverted rows and dips the other day. Then call these workouts A & B and alternate them four times a week.
I have a playlist where I go into detail on how to build up your workout plan for gaining muscle without lifting weights if that is something that interests you, check it out here: ua-cam.com/play/PL4MP4kSHukcHeBVkZp21o-WoegvrtzkrB.html
@@BodyweightMuscle thank you.
Stay well Brother.
0:53 ολοι ξερουμε οτι το βιβλιο του κλεισουρα ειναι η βιβλος των τεφαατζηδων...
haha :D
Ναι ρε, έγραψες
What do you think about paired sets? So push ups rest 60 seconds then push ups etc
Hey Joshua, did you mean push ups and pull up after? Or did you indeed mean the same exercise?
@@BodyweightMuscle ops! Yeah so push ups > rows or pull ups > dips as pairs
Hello my friend. thank you for the video!
Can I ask. Imagine you were in a prison cell what exercises would you do?
I've been doing pushups, squats and single arm rows with a school bag filled with books.
Any good?
I'm not in prison btw 😂.
Haha, hey BDG, I would do hanstand push-ups, one-arm push-ups, single leg wall-sits, hollow-body holds, any kind of pull up I could do hanging from a bed/pole/ or anything.
@@BodyweightMuscle thanks for the reply man! Oh mad! Think I'm a bit off handstand push-ups and single arm pushups haha!
What you think of my schoolbag row idea?
@@KrisVic91 I haven't tried single rows with extra weight but it sounds good, have you also tried decline rows (placing your feet higher)?
@@BodyweightMuscle you mean decline inverted rows? I haven't bro. I've nowhere to do them. My bed is only a few inches off the floor.
I watched your video on pull-ups without a pull up bar aswell but my door doesn't jam.
I have two 56lbs car weights. Might just do rows with them. Just worried I'm wasting my time know what I mean 😊.
@@KrisVic91 Sure, it makes sense, have you given the prone angels a try? They're also great for the back 💪
ok