My Calisthenics Beginner Routine With NO EQUIPMENT
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- Опубліковано 27 вер 2024
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This is a different version of my calisthenics beginner routine but using no equipment at all. It's still a circuit of 4 exercises, done for 3 or 4 rounds (whatever feels appropriate for your fitness level), except I've swapped out a couple exercises to make it require no equipment.
If you're not avoiding equipment, make sure you check out my original beginner calisthenics routine: • Beginner Calisthenics ...
If you search for a calisthenics beginner routine you will most likely find someone younger, athletic and with years of training under their belt, demonstrating exercises that are too difficult for a true beginner and relying on equipment like parallel bars and pull-up bars. Well, this video sets out to NOT be that :)
I understand why some people want to do calisthenics with no equipment. It can be very hand for those times when you're staying at a hotel, Air B&B, or even when living in a college dorm. You can build solid strength and develop excellent flexibility literally anywhere and with very limited space.
So if that sounds up your alley, give this no equipment calisthenics routine a shot and see how you like it. And don't forget to like and subscribe please!
Follow me on Insta too: / minusthegym
-Ryan
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I hope you all enjoy this workout if you give it a shot 💪😊 Also, my apologies for the tinny sounding voice-overs on this one. I've been having some issues with my mic and hope to have it fixed by the next video.
Great vid man! Thanks so much for all you do! If you need any help with your audio, I'm a sound engineer and would be glad to donate some time!
Thanks you man! I've looked what I should start in calisthenics in New Year. I'll try this program for the beginning. Happy new Year!
@minusthegym What is your workout music? Peace!
So, when i attempt things like the straight bridge, I get an unnecessary amount of cramping in my triceps, is there any reason for this
@Liz Lee I'm curious Liz Lee if you found your way with your workout routine, as I am somehow on the same page as you (obesity)...
Yet another thing learned from Johnny Sins
I was looking for this comment for a century!😂😂😂
@@dhilanelvitigala4507You must be reeeeeally old.
Chantelle is naughty
I laughed harder at this than I should have
@@SteveWKk maybe not.
PFF THIS IS EASY NO WAY THIS WORKS COME ON
*immediately collapses when trying the bridge*
i am so sorry sensei forgive my hubris
fr I underestimated the fuck out of it 😭
I don't know how. But it happened super easily for me. It felt effortless to hold for some duration too. But still I can't do 1 pull up
Because of your comment I was like " no way it's that hard" so I did it...without warming uo first, just to see if I could...that was a week ago, I got a contracture. I'm gonna try these today
2:26 short bridge
3:01 straight bridge
3:56 head bridge
6:00 tucked hollow body hold
6:25 advanced tucked hollow body hold
6:34 full hollow body hold
8:00 squats
10:00 push ups
Thanks. :3
Thanks bro
2 min Jumping jacks
7:44 30 rep Squats
9:34 10 rep Pushups
2:14 10:30 25 sec Bridge
5:38 25 sec Hallow body hold
2 min rest
3-4 rounds
Walk it off then go for something to eat or something
Estimated time: 25mins
I didnt saw any jumping jacks
You’re one of the most minimalist callisthenics youtuber out there. Keep up the great work man!💪🏻
ua-cam.com/video/1C6jOJD4Mvk/v-deo.html
The value you give with your content subpasses all these other you tubers in this area
. . You single handedly got me into trying out callisthenics as a way to lose weight & get fit in my fifties... Hands down, your the beginners go to guy!
Thank you from the bottom of my heart. I started a weight loss journey at 59 and I'm using your program as a beginner. God bless you ♥️😃
IMPORTANT: Pair with intermittent fasting: eat when you get home and after you work out; from 2 pm to 10 pm, and have water the rest of the time (can substitute black coffee, lemon water, herbal tea for water)
Things to follow:
1.) Take deep breath between exercises as break, take 1-2 minute breaks between circuits
2.) Do 3-5 circuits Mon/Wed/Fri, active rest days in between; jump rope, stretching/mobility, handstand practice)
3.) Contract (flex) abs, thighs, and glutes
4.) Make sure to keep breathing
5.) Don't worry about shaking; its normal
6.) Eat after all circuits are completed
7.) EVENTUALLY - start increasing amount of workout days per week, if adding more days is too tough have more than 5 circuits instead
**After hitting target, move on to next progression and check vid for more progressions
*WARM UP: 2 minutes jumping jacks
*COOL DOWN: 2 minutes moving around
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
1st Progression Circuit :
squat / 7:43 - squats (target: 30 reps)
push / inclined pushups against punching bag (target: 10 reps)
pull / 2:23 - short bridge (target: 20+ seconds)
core / 6:24 - adv. tucked hollow body hold (target: 20+ seconds)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
2nd Progression:
squat / 7:43 squats (target: 30 reps)
push / standard pushups (target: 10 reps)
pull / 2:55 - straight bridge (target: 20+ seconds)
core / 6:14 - hollow body hold (target: 20+ seconds)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
3rd progression:
squat / 7:43 squats (target: 30 reps)
push / diamond pushups (target: 10 reps)
pull / 3:34 - head bridge (target: 20+ seconds)
core / 6:28 - hollow body hold (target: 20+ seconds)
Future Progressions:
push / diamond push ups, archer push ups
pull / get a pullup bar 💀
This only takes a few minutes and no equipment so I have no excuse to not do it. It is amazing to me that I can do one or two more reps, or get closer to the bridge, every time I do the circuit. What a great feeling. I am a 42 y.o. mom of 3, not an athlete. So I sincerely thank you!
I did heavy bench presses for 15 years and did get some results - but also it was very hard on my shoulders. When I switched over to doing pushups I was startled how my triceps grew (they never did much with the benches). I am totally sold on body weight exercises (when done right).
This channel deserves more subs
This is so clear, thorough, easy to understand and organized. Not some random video of "3 best calisthenics moves you can do". It teaches you how to start doing these exercises which is not what a lot of calisthenics UA-cam channels show very clearly. Well done!! Thank you so much!!!
2 min Warm Up [Jumping Jacks]
4 Circuits [4 exercises per circuit]
- Pull
- Squat
- Push
- Hinge
1. Pull Circuit exercises
straight bridge [aim for 20+ seconds]
2. Hinge Circuit exercises
full hollow body hold
3. Squats [aim for 30 reps]
4. Push Ups [aim for 10 reps]
Cool down/Walk it off
Trust me guys, you really need to get that pull up bar. I started exercising with no equipment, and now I really regret not getting a pull up bar earlier. I have advanced on everything but pull exercises. Now i find myself being completely begginner on pull ups (after some workoutes I've managed to do 1 finally!) while I'm on a much more advanced level on push ups or core.
excellent video...from start to finish. clean, precise, not to fast/slow; good commentary. This kind of workout builds real strength...not just "high numbers in weight".
"Don't worry if you shake, it's normal."
Well that is good to hear. Cheers!
Yeah, I started shaking like crazy. i'm glad he pointed that out!
He said shake??? I heard shit😂
Heyyy, first of all, congrats on 1.2 mil on that beginner workout routine! You deserve it so much! Honestly it was the one that got me into calisthenics 1 year ago, and I'm still really greatful for that. Then thank you for this video. After all this time, 'raw' workout are still such an appeal to me. Thank you and congrats!!
I really like your content. Simple, effective and to the point. Thanks to you I started my journey in calisthenics with the original beginner's video. I cannot Thank You enough for putting me on an amazing journey that continues with a focused discipline and an improved upper body strenght as well as looking healthier and fitter than ever before. Thank you. Keep up the excellent work. :)
You are so on point! Ryan's vids are amazing... he places the ball on our court to bounce it back! No bounce back... no gain. It's all up to us.
Couldnt agree more
ua-cam.com/video/1C6jOJD4Mvk/v-deo.html
Just gave this a shot, and boy did I underestimate this circuit. One round into this and I was sweating buckets! I'm so trashed rn.... Barely able to type this lmao.
Thank you so much for sharing this routine.
Love and regards from New Delhi, India. ✌️😇
I started this morning with your old video and for the pull ups I didn't need equipment I did it under the kitchen table. Thank for your videos!
Kitchen table ! Awesome ! Thanks for the tip ! Good for you
I'm starting today. Thanks for awesome videos!
Wow. Awesome. Thank you so much for the progressions. Keep finding videos says for beginners but they're anything but for. This video very helpful.
Most underrated channel
love it
currently quitting smoking, I found it difficult to work out first thing in the morning, so, first things first, quit smoking (on the patch)
then, I'll start doing this every morning. just gotta wake up 30 minutes earlier. lol
Love your channel, thanks for the service and what looks like, will be great advice.
As an adult male who used the master step of Convict Conditioning bridging as a gateway to contortion I appreciate bridge representation in calisthenics.
Only a true artist would hold distance from his work... Unsurpassed brilliance whatsoever...
I really appreciate this video! I love that you give us variations of each exercise to fit out level of fitness. It's really a huge help! I honestly thought this would be so easy but its SO NOT. I'm really a true bigger and this is a great routine to build the foundation muscles I need to do so many other exercises. Thank you!
Hvala za fantasican video
I have been watching and following and doing the exercises since late October, 2019... today I held the head bridge ( first time ) 8 seconds !
What a great feeling ! Also working on frog stands.
Just started following your page. I've been working out for roughly 5 months but in the past three weeks have really developed a desire to do calisthenics so I'm paying close attention to your page so I can learn.
I thought I was in decent shape but I did your beginners workout today to get a baseline and it kicked my ass. I have decent strength but lack serious volume and endurance. So I'm going to stick with your workout plan and see what it can do for me. You've also inspired me to buy my own workout equipment so I can do my workouts at home as I gear up to start graduate school. So I watched your equipment recommendations video, too.
One suggestion: You said on off days we can do stretching, yoga, etc. Could you provide some stretching routines we could do? I have mild scoliosis so stretching is really important for me. Thanks in advance and keep uploading quality content!
Jeffrey Maddox II thanks for the sub! And yes, I'll make more stretching videos. I currently have one for the hips and shoulders are coming up soon. Probably a whole stretching guide after that, too.
Dude that was awesome. Thank you so much! I too was thinking that I would like to do this with no equipment.
Love your videos, dude. You have great pronunciation and didactics. Greetings from Brazil.
Finally, I have no way to use a pull up bar with my current living situation and have been trying to find a replacement for pull ups for a while now. Thank you!
Great, straightforward teaching and advice for a beginner’s education in calisthenics - even for a fairly fit regular exerciser. Thank you!
Brother, I Love your presence & clear direction! Thanks for showing the way and offering this to the world! 🙏
Thank you very much! God bless you.
Thanks for that amazing insight and workout. Loved it
Yes
I like your home man. Nice and clean and open. Just had to add that. Subbed and looking forward to learning from your content. 👍
a little intermix with your video about "not counting reps" (I'm a total beginner!):
squats 90sec
pushups 30 sec
bridge 20sec
hollow body 20sec
pause 120sec
It felt weird counting reps and than "counting" time.
Now a it feels I have plenty of time to do the squats and pushups and doing as right as I'm able AND to know there is bell ringing (which is releasing me from the terror 😅)
What a beautiful person!
Thanks for posting it.
thank you master
these are so simple but they work. cheers dude
Great videos brother. I am 31,male, 6feet 2 and 73kgs. Want to go 80kg+ with calisthenics. Kindly make a video for healthy weight gain. Thanks in advance 👍
Your pulling stand can be replaced by a broom and 2 chairs....everybody has at least a broom to clean the house and two chairs to seat...😁
You place the broom ont the top of the chairs backrest eventually secure it with a little rope, and you have a pulling stand😉
Liz Lee i'm 6ft4/200lbs so not really weighing like a mouse😋😉
Week two follow along these routine. Hope i will stay motivated and keep going.
Thank you for this very informative video! With my gym being closed i didn't want to splash out on buying expensive equipment for home use so i thought calisthenics would be a safe option. I haven't found any information as helpful for beginners such as yours and i also liked that you provided an alternative to pull ups. I'm not yet strong enough to do an unassisted pull up so hopefully the bridge progression will aid me in achieving this.
Thanks for doing this
Very nice workout. Thanks for your time spent sharing with us
Just bumped into your channel. You are very clear, concise, and personable. Keep it up!
thanks alot Im a skinny guy who wanted to start working out for a long time this really worked
TY for your content
Thanks bro. I'll do this tomorrow after playing a bit of a game in my Notebook and start exercising!
Thank you for this video. I needed something I could do in the meantime while I’m waiting form my rings and pull up bar to arrive in the mail.
This might be a begginer set for a 20 or 30 year old. I'm 72. My shoulder injuries will not permit me the bridge. I've been managing a couple push ups at a time. I'm doing stretches. I live in a studio that has no place I could put a pull up bar, otherwise I could manage a couple of those at a time. There is a limited gym in the building with treadmills and similar equipment, some weights, no pull up bar. After I work out in my apartment for a few days I'll add what I can there I'm sure I can do squats. Could you do a workout regime for say people who live in senior apartments? Slow it down etc.
Thank you for this tip and idea. I fell off the bandwagon from working out and eating right for 2 months but I’m ready to start a regimen. Thankfully I had stumbled upon your channel. Looking forward to more ideas 💪🏼💪🏼💪🏼
tus videos me parecen geniales...gracias!!!
Thanks man, I am about to turn 57 and have metabolic syndrome. I have been doing Keto/intermittent and extended fasts. I've lost 20kg over the past 5 months and feel better but can't hold a plank for long or do pushups due to the weight in my gut and the obvious lack of core strength. This is the perfect workout for me and I'm thankful for people like you who put this stuff out there for us to discover. Sub earned!
thank you Johnny🙏🏾🙏🏾
I’ve been doing another calisthenics beginners video but I can barely do the exercises. This one is perfect for a beginner, I can even see my improvement in the exercises and I’m ready for the progressions 😀
Definitely gonna try this soon. I'm so excited for it!!
Thanks
thank you dr sins.
So simple but so effective, you are the man, best regards from Belgrade.
Fort mir.
In my opinion if you don't have any equipment the best back excersize which will also work your rotator cuffs is the wall slide.
One of the greatest unknown bodyweight excersizes
Liz Lee you really had to call me out like that, huh
Thank you your videos are very helpful. I absolutely love them.
I wanted to say thank you for your original video on this as I used it to start working out more and got my 12 year old son involved as well. The dip station I got is am amazing and versatile piece or equipment. I also started tracking my workouts on a UA-cam channel I started and just hit my 50th video. Thanks again!
Hi Minus The Gym, Thanks for the in-depth tutorial. I find it much more comprehensive than most other youtubers who put up videos.
I would love if you could answer a few questions for me regarding the routine.
I am quite a skinny guy with almost no experience with regular exercise so :
a) How should up space out my routines to gain most weight ?
b) How many reps should I stick to to gain weight as well as build muscle mass ?
c) How do I work on improving flexibility and static holds on off days ? ( if you could point me in the direction of a video outlining this I'd love to watch )
Thank you once again!
your videos are perfect! thank you
Wow this video made me notice that it's been a whole year since I started following you ! xD Since then lightness is one of my favourite songs ;)
Thank you for giving me no excuse ;) Keep up the great work :D
Thank you for this. It's exactly what I was looking for
This is awesome I'm an absolute beginner looking for some new healthy outlets. I can't afford any equipment nor so I have the space for it. So thanks for this man I can't wait to try it out.
Nice tips, thanks!
Do a seperate mini workout for pull ups. Learn where the pull up bars are at local parks and factor in your mini workout during your daily commute. 5 -10 minutes is enough to knock 3-5 sets of pull ups.
Great stuff Ryan as always kept it coming sir love the vids 😊
Wow! I just discovered your channel! I'm so board!!!
Best calisthenics channel!! Super helpful :)
Great one!! Love the no equipment workout. Especially since i am just beginning my calisthenics journey.
Oh i be nailing this one so hard, since i can do it in my small office. Great stuff!! Thanks alot man.
Hey, hows it going now?
Just what I needed. Thanks a bunch, man.
Awesome, it feels like something I can start with... thanks so much for sharing this!
I had surgery on my lumbar part of spine. I had disk herniation in L5S1 and scoliosis in lumbar part. I noticed how you take care of spine in your workouts, not to overload it. When I fully recover, I'll try these exercises.
Thanks man , very different then other videos, G.B.y.
Thank you so much Ryan! You have inspired me to give calisthenics a shot. I don't feel so intimidated by it anymore :)
Ryan thanks so much really appreciate you sharing a simple to follow routine. 💪🏽
Excellent video! Thank you
Just stumbled upon your videos and need to say that they are excellent. I do a lot of pilates and bouldering, and want to get into a calisthenics routine as well. This is perfect for when I'm lacking a gym and equipment. So, thank you! :D
Great video
Really appreciate the video! Glad I found your channel!! Greetings for Green Bay WI
Thanks for this video.
Starting this tomorrow with my girlfriend so we can start dropping the pandemic pounds. Thanks!
Great video and Ryan... looking good! ;)
I came across your beginner routine. Love it! I love iy that you show us progression. Keep doing these videos. I am a new subscriber
This was amazing, thank you!!
Trying this out. I can really feel the burn hey.
Ryan you are awesome!!!!😍
Watched with interest all your recommended exercises. I only do planks, but looks like adding these that you recommend, will be a great complement!! Muy bueno...
Good video bro!