@@micacam2684 hypertrophy =/= strength, she has lean but dense muscles. Overall, it depends on what you want from exercising. If you want complete body control, these type of excircles help. If you want size, I recommend either body building, or adding weight to your calisthenics.
Made this for yall WARMUP Leg swings 30s Hip opener rotations 30s 10 double leg hops ¼ Squat Jumps 3 to 5 mins cycling WORKOUT Neutral stance squat 3×10 Wide stance squat 3×10 Close stance squat 3×10 Assisted sissy squat 2×6 Assisted sissy squat 2×6 with pause 1 to 2s Assisted bent pistol squat 2×6 to 8 reps per leg Eccentric low assisted pistol squat 1×6 to 8 reps per leg Wall pistol squat negatives slower Wall sit 3×30-60s (10s rest) Bent back lunges 3×10 per leg Upright back lunges straight back 3×10 per leg Floor sliding single leg curls 3×8 to 10 reps per leg Bent back Bulgarian split squat 1×8 per leg Upright back Bulgarian split squat 1×8 per leg COOLDOWN Hip abductor 60-80s Standing head to floor 60-80s Floor single leg 60-80s each Floor knee to chest 60-80s each Standing heel to glute 60-80s each EDIT: Thanks for the likes💗
@@will_othewisp Indeed the fonts as well. ahh, how I wish i could produce such work. She hasn't produced many videos, like 4or 5 of them, & if you see her first video and the last one.. you can immediately see her progress in everything. the videos, her work out, edits. I just hope you enjoyed her video. Bless you Melissa Y
0:15 the warmup 1:49 the workout 1:50 the 3 different types of squats 3:16 starting sissy squats 4:27 starting pistol squats 5:47 wall sit for 30-60 sec; 3 sets w/ 10 second rest 6:08 lunges (stepping forward type) 3 sets x 10 reps per leg 6:43 floor sliding - 3 sets of 8-10 reps 7:17 bulgarian split sqauts - 3 sets of 5 7:45 the cooldown 8:43 workout recap
The way I thought this would feel like a recovery workout because it has no weights, but instead I'm dripping in sweat and choosing to do only the beginners progression of some of these exercises. I love it! Will definitely incorportate calisthenics in my routine
@@pixelzebra8440 as long as you do it condistently, you'll see improvement :) maybe don't aim to do more, to get better, and just focus on what you can do in a way that you challenge yourself just enough to feel that you're working and can keep it up the next day or the day after. The improvement will follow. You got this!!
WARMUP Leg swings 30s Hip opener rotations 30s squat to stand 10 double leg hops =single leg 1/4 Squat Jumps 3 to 5 mins cycling/jogging WORKOUT 1.Neutral stance squat 3x10 2.Wide stance squat 3x10 3.Close stance squat 3×10 1.Assisted sissy squat 3x4-6 2.Assisted sissy squat 2×6 with pause 1-2s 1.Assisted bent pistol squat 2×6-8 reps per leg 2.Eccentric low assisted pistol squat 1×6 to 8 reps per leg 3.Wall pistol squat negatives slower Wall sit 3×30-60s (10s rest) Bent back lunges 3×10 per leg Upright back lunges straight back 3x10 per leg Floor sliding single leg curls 3x8 to 10 reps per leg Bent back Bulgarian split squat 1×8 per leg Upright back Bulgarian split squat 1×8 per leg COOLDOWN Hip abductor 60-80s Standing head to floor 60-80s Floor single leg 60-80s each Floor knee to chest 60-80s each Standing heel to glute 60-80s each
My legs are absolutely dying. But it's absolutely fun dying. Thank you very much. My whole body is shaking and I'm not even done with this workout yet, just taking a small break.
perfect timing! I'm getting back to my normal routine after the christmas holidays. I love how you take the time to break down the workouts and focus on the importance of good form
Holy smokes, the editing, lighting, music, form. There's so much style in your video presentation. I got sucked into the awesome music and found myself suddenly exercising along. Inspirational!! ✌️✨
1 like = 3 squats edit: thank you guys till now I have done 81 squat edit: 102 ✨✅ edit: 162 🫂✅ edit: 300 🫨✅ Edit: 1000 😌✅️ Edit : 2600 💪✅️ Edit : I think I'm having Squats addiction right now
thank you so much. beginner here and your attention to detail is 10/10! really appreciate you taking the time to make these educational videos. amazing editing!
Literally what i was looking for ! I want to get back into shape, and i don't want to go to the Gym, calisthenics just look amazing to do at home. I love how your videos are clear and straight to the point, you don't drag them out for +20 minutes, thank you
your videos are so helpful! i really appreciate the fact that your ‘beginner’ workouts are actually beginner friendly, a good foundation is so important. cant wait to see more from you
These are so helpful, she breaks everything down and even explains in depth the reasoning, makes trying to get back into working out much less intimidating!
My cousin recently asked me to help her workout but we are long distance, plus she is to nervous to call in the gym- your videos are perfect, you give a great warmup and stretches through all. Thank you for being one of the only people that gives the full package of a healthy workout (Amazing on defining everything thanks very much)
Absolutely brutal couldnt even finish. Cant wait to build as much strength so i can finish properly My legs feel like it should have felt the next morning Amazing workout
@@erzaru certainly! i only do the workout when im really motivated though, and my legs still shake badly after each session, but i find my legs are more firmer to the touch than before and i can walk upstairs without break to our classroom which is on the 5th floor! good luck if you're planning to do the workout ☺️
these videos are incredible!!! you just motivated me so much to start exercising!! Pls pls don't stop, the quality of the whole warmup and workout, with beginners variation???? damn its perfect
Yes! Thank you for doing this, i really can't afford equipment or gym at the moment and just needed some realistic routines and advice. More of these style please, they are so helpful.
Everything about your videos is so satisfying, I'm in love!! I decided to start doing calisthenics at the beginning of 2024 which is tomorrow! Thank you so much for your videos!
انا فتاه عربيه وقد اعجبت بهذا التمرين جدا ، لحسن حظى انك بداتى فى انشاء قناه على اليوتيوب حديثا وهذا يعننى اننى لم يفتنى الكثير ، ساكون متابعتك ❤ استمررر💪
It is just amazing, in only one day I saw an incredible difference ! Usually it takes me a really long time before seeing results (even more for glutes) but it took me only one day to see it ! I dance a lot (modern'jazz, so our legs are always bended) and they never have been this tired ! So thank you soooo muuuuch 💕
I am so excited to do each workout you post! I just bought a new yoga mat for Christmas and I've put a pull up bar in the yard. Thank you for doing this, you're such an inspiration to me. Oh and just a heads up I think the music was a bit too loud in the beginning of the video but still amazing! 🙌🏻
So much high quality content in just 8 minutes. You are a fucking legend, loved every part of it from the progression to the clean display, to the motivation and precise instructions. 💯
Honestly you got your editing so nailed, keeps everyone engaged and looks so badass. Thank you, it’s the first workout I watch that I can actually really enjoy
I couldn't do everything correctly, but the little I managed to do, I felt a lot of effect. I'm dripping buckets... and feeling my body working. I loved!
I came across your channel not so long ago I watched one vid and I was already motivated to get back to working out I subscribed straight away I was kinda sad when I saw that you didn’t post many vids I was hoping you’d post more I rlly love your vids keep it up 🤍
As someone who is fascinated by calisthenics but has only recently started losing weight (I only recently fell off the "obese" marker on the BMI scale), some obese/overweight-friendly calisthenics (also for people with super bad flexibility) would be interesting to see. Your videos are amazing and I plan to start your routine after I lose some 10kg more. Cheers! 💕✨
Omg i love this workout video! You explained everything and you have such a cool editing. I wish also there was a timer but that’s okay. Thank you for this amazing workout video :)
Very cool! I like pistol squats, too! What helps me to make them easier is to put a little something under my heel, because I don't have the ankle mobility.
Love this! I am starting to do calisthenics and I want to do it as much as i can without material, so this video is perfect! Love to see this routines! Thank you
Thank you so much meli , you helped me grow in my calisthenics journey so much! I couldn't do the L-sit or the pistol squat and after watching your videos i can do the L sit for 20 seconds and negative pistol squats!! Im still a beginner and i started a month ago so im really greatful!❤
Thank you for making this video! I love it how you made an easier version for every exercise so beginners as me can do them. Please keep making these great videos!
I really like the way you edit your videos! I definitely get the vibe that you're going to have millions of subscribers, so glad to be one of the first million!
Please, I BEG YOU. NEVER stop making these videos! I love the women who embody calisthenics
Not really seeing the “strength” here. Am I missing something?
@@micacam2684 hypertrophy =/= strength, she has lean but dense muscles. Overall, it depends on what you want from exercising. If you want complete body control, these type of excircles help. If you want size, I recommend either body building, or adding weight to your calisthenics.
Fr so helpful
@@micacam2684what strength are you referring to here
@@micacam2684huh?
Made this for yall
WARMUP
Leg swings 30s
Hip opener rotations 30s
10 double leg hops
¼ Squat Jumps
3 to 5 mins cycling
WORKOUT
Neutral stance squat 3×10
Wide stance squat 3×10
Close stance squat 3×10
Assisted sissy squat 2×6
Assisted sissy squat 2×6 with pause 1 to 2s
Assisted bent pistol squat 2×6 to 8 reps per leg
Eccentric low assisted pistol squat 1×6 to 8 reps per leg
Wall pistol squat negatives slower
Wall sit 3×30-60s (10s rest)
Bent back lunges 3×10 per leg
Upright back lunges straight back 3×10 per leg
Floor sliding single leg curls 3×8 to 10 reps per leg
Bent back Bulgarian split squat 1×8 per leg
Upright back Bulgarian split squat 1×8 per leg
COOLDOWN
Hip abductor 60-80s
Standing head to floor 60-80s
Floor single leg 60-80s each
Floor knee to chest 60-80s each
Standing heel to glute 60-80s each
EDIT: Thanks for the likes💗
Thank you!
Thank you so much ❤❤
You’re an awesome and thoughtful person! Thank you so much.
Not all hero’s wear capes 🤝
Do this list for abs workout of her please
The video, voice over, edit, fonts..Great work Meli.
Not the fonts
@@will_othewisp Indeed the fonts as well. ahh, how I wish i could produce such work.
She hasn't produced many videos, like 4or 5 of them, & if you see her first video and the last one.. you can immediately see her progress in everything. the videos, her work out, edits.
I just hope you enjoyed her video.
Bless you Melissa Y
@@will_othewisp3 REPLIES
I just began calisthenics and seeing a woman like u doing this makes me really motivated
What do u mean by woman u mean she is weak 😂
0:15 the warmup
1:49 the workout
1:50 the 3 different types of squats
3:16 starting sissy squats
4:27 starting pistol squats
5:47 wall sit for 30-60 sec; 3 sets w/ 10 second rest
6:08 lunges (stepping forward type) 3 sets x 10 reps per leg
6:43 floor sliding - 3 sets of 8-10 reps
7:17 bulgarian split sqauts - 3 sets of 5
7:45 the cooldown
8:43 workout recap
Thank you for the wonderful video! It’s great!!! :)))))
TYSSMM OMG UR AMAZING :))
The way I thought this would feel like a recovery workout because it has no weights, but instead I'm dripping in sweat and choosing to do only the beginners progression of some of these exercises. I love it! Will definitely incorportate calisthenics in my routine
I couldn’t even finish the beginner exercises 😭
Im gonna keep improving tho and be even better than I was before the summer 💪
@@pixelzebra8440 as long as you do it condistently, you'll see improvement :) maybe don't aim to do more, to get better, and just focus on what you can do in a way that you challenge yourself just enough to feel that you're working and can keep it up the next day or the day after. The improvement will follow. You got this!!
@@pixelzebra8440any improvement so far?
my knees are popping, crackling and sizzling 😭😭
I can see why ❤
Careful not to injure your knees
@@pixelzebra8440 thanks, I’ve stopped doing this workout now😭 my meniscus is already compromised from past injuries, don’t wanna risk another one
WARMUP
Leg swings 30s
Hip opener rotations 30s
squat to stand
10 double leg hops =single leg
1/4 Squat Jumps
3 to 5 mins cycling/jogging
WORKOUT
1.Neutral stance squat 3x10
2.Wide stance squat 3x10
3.Close stance squat 3×10
1.Assisted sissy squat 3x4-6
2.Assisted sissy squat 2×6 with pause 1-2s
1.Assisted bent pistol squat 2×6-8 reps per leg
2.Eccentric low assisted pistol squat 1×6 to 8 reps per leg
3.Wall pistol squat negatives slower
Wall sit 3×30-60s (10s rest)
Bent back lunges 3×10 per leg
Upright back lunges straight back 3x10 per leg
Floor sliding single leg curls 3x8 to 10 reps per leg
Bent back Bulgarian split squat 1×8 per leg
Upright back Bulgarian split squat 1×8 per leg
COOLDOWN
Hip abductor 60-80s
Standing head to floor 60-80s
Floor single leg 60-80s each
Floor knee to chest 60-80s each
Standing heel to glute 60-80s each
Squats are superset ? Like when there are counting ?
My legs are absolutely dying. But it's absolutely fun dying. Thank you very much. My whole body is shaking and I'm not even done with this workout yet, just taking a small break.
perfect timing! I'm getting back to my normal routine after the christmas holidays. I love how you take the time to break down the workouts and focus on the importance of good form
Holy smokes, the editing, lighting, music, form. There's so much style in your video presentation. I got sucked into the awesome music and found myself suddenly exercising along. Inspirational!! ✌️✨
Same here😁💪🏻✨
1 like = 3 squats
edit: thank you guys till now I have done 81 squat
edit: 102 ✨✅
edit: 162 🫂✅
edit: 300 🫨✅
Edit: 1000 😌✅️
Edit : 2600 💪✅️
Edit : I think I'm having Squats addiction right now
Do your squat girl ❤
@@hawraalkaaf2696
I'm a boy + till now I have done 81 sauat only from this comment + i do 30 daily
Vidéo ?!
100#
@@paolandreaarcos7322 I feel really great
As I fitness instructor I have the knowledge to say your are good. Keep up the work this will help so many.
thank you so much. beginner here and your attention to detail is 10/10! really appreciate you taking the time to make these educational videos. amazing editing!
Literally what i was looking for !
I want to get back into shape, and i don't want to go to the Gym, calisthenics just look amazing to do at home. I love how your videos are clear and straight to the point, you don't drag them out for +20 minutes, thank you
your videos are so helpful! i really appreciate the fact that your ‘beginner’ workouts are actually beginner friendly, a good foundation is so important. cant wait to see more from you
These are so helpful, she breaks everything down and even explains in depth the reasoning, makes trying to get back into working out much less intimidating!
My cousin recently asked me to help her workout but we are long distance, plus she is to nervous to call in the gym- your videos are perfect, you give a great warmup and stretches through all. Thank you for being one of the only people that gives the full package of a healthy workout
(Amazing on defining everything thanks very much)
Absolutely brutal couldnt even finish.
Cant wait to build as much strength so i can finish properly
My legs feel like it should have felt the next morning
Amazing workout
Im bouta die fr
my legs are shaking
Its normal
did u stick with it? if u did do u see progress
@@erzaru you need to stick with it. i have gotten incredible results but the pain is crazy bro
just have a rest You might feel a bit sore but thats fine! keep up goodluck
@@erzaru certainly! i only do the workout when im really motivated though, and my legs still shake badly after each session, but i find my legs are more firmer to the touch than before and i can walk upstairs without break to our classroom which is on the 5th floor! good luck if you're planning to do the workout ☺️
these videos are incredible!!! you just motivated me so much to start exercising!! Pls pls don't stop, the quality of the whole warmup and workout, with beginners variation???? damn its perfect
Yes! Thank you for doing this, i really can't afford equipment or gym at the moment and just needed some realistic routines and advice. More of these style please, they are so helpful.
I'm so out of touch (sedentary) with exercising that the warm-up was pretty much a workout to me. Anyway, outstanding workout, thanks for sharing
Everything about your videos is so satisfying, I'm in love!! I decided to start doing calisthenics at the beginning of 2024 which is tomorrow! Thank you so much for your videos!
Please post more often!!! I've just started cali and your videos have been amazinggg
Meli you’re such an inspiration for me ! I love you and your content so much ❤
wow I've never seen a workout video edited like this. It makes things so much more intense and dynamic!!!
you're so real for this garage
editing is awesome, im hooked on your channel
انا فتاه عربيه وقد اعجبت بهذا التمرين جدا ، لحسن حظى انك بداتى فى انشاء قناه على اليوتيوب حديثا وهذا يعننى اننى لم يفتنى الكثير ، ساكون متابعتك ❤ استمررر💪
This video is an art. You just know it's well thought of.
I do this workout every week. It is great! The sissy squats and pistol squats are my favorite because it is challenging.
It is just amazing, in only one day I saw an incredible difference ! Usually it takes me a really long time before seeing results (even more for glutes) but it took me only one day to see it ! I dance a lot (modern'jazz, so our legs are always bended) and they never have been this tired ! So thank you soooo muuuuch 💕
Really nice video girl! Really informative and well edited!
You should do every “muscle group” as a video, like chest, back, arms, and the such, as you already made abs and legs!!
No bs and straight to the point, really useful video!!
I am so excited to do each workout you post! I just bought a new yoga mat for Christmas and I've put a pull up bar in the yard. Thank you for doing this, you're such an inspiration to me. Oh and just a heads up I think the music was a bit too loud in the beginning of the video but still amazing! 🙌🏻
oh my gosh your videos are the best, most straightforward beginner videos I've ever seen, I'm going to start trying this tomorrow 👍
OBSESSED WITH THESE!!!!!! The editing, the explanation 🤩🤩🤩
I just love the way you edit your videos
absolutely pure educational meli. anyone can learn from your lessons. so vivid and basic
Not me,and not beginners,also not advanced..
thats literally what i need i can’t go to gym everyday and i was looking for a good legs arms workout without weights and with high intensity
So much high quality content in just 8 minutes. You are a fucking legend, loved every part of it from the progression to the clean display, to the motivation and precise instructions. 💯
I love the workout! Especially the cool down stretches, all of them left my legs feeling so relaxed and first time enjoying stretches!!!
Please upload more!! Ive been telling myself for almost 2 years that I’d start but I’m finally making an effort now. 🖤
Honestly you got your editing so nailed, keeps everyone engaged and looks so badass. Thank you, it’s the first workout I watch that I can actually really enjoy
Absolutely love your editing style. Makes everything so much more motivating and enjoyable, definitely going to give this one a try!
I love how your workouts are inclusive of all ability levels. Makes me feel less defeated when I can’t do the original move
Thank you so much! I love that your videos are teaching rather than leading. Learning so much!
I love your Channel. It's simple and there's no a lot of videos to distract my goal . Thanks❤
Hands down one of the best calisthenics workout videos I've seen!! I love that you included progressions ❤
Meli and Lilbignanc are my favorite youtubers they are both so inspiring
Love your videos so much!! Finally getting into calisthenics and it’s been amazing and fun
Nordic curls, reverse Nordic curls, shrimp squats, and back hyper extension is also good for leg days
I couldn't do everything correctly, but the little I managed to do, I felt a lot of effect. I'm dripping buckets... and feeling my body working. I loved!
I came across your channel not so long ago I watched one vid and I was already motivated to get back to working out I subscribed straight away I was kinda sad when I saw that you didn’t post many vids I was hoping you’d post more I rlly love your vids keep it up 🤍
Thanks for creating this super concise video. I was looking for some straight-forward callisthenic exercises to add into my exercise routine.
I really like the way you include the various progressions. Great video. Thanks.
As someone who is fascinated by calisthenics but has only recently started losing weight (I only recently fell off the "obese" marker on the BMI scale), some obese/overweight-friendly calisthenics (also for people with super bad flexibility) would be interesting to see.
Your videos are amazing and I plan to start your routine after I lose some 10kg more. Cheers! 💕✨
Omg i love this workout video! You explained everything and you have such a cool editing. I wish also there was a timer but that’s okay. Thank you for this amazing workout video :)
Finding you was a BLESSINGGG. Amazing work
Your videos are so educational and good for people who have no experience in training. Thank you
girl your knees are UNREAL the way they're so flexible omg
This is SO good 🙌🏼✨ please keep these kind of videos coming! They are so helpful, thank you so much!
I snapped my shin 8 months ago and this seems like the perfect routine for getting my leg conditioned and strong again🙌🏻
Damn are you good now?
Detailed information about Warm up helped me a lot . I usually doesn't emphasis it as much but now ik y it's necessary
Thank you so much. This video has helped me a lot. First day today, i am drenched in sweat. Please don't stop posting videos.
didn’t have time to go to the gym today and this totally made me get my workout in
this channel is literally excellent. thanks meli
Very cool! I like pistol squats, too! What helps me to make them easier is to put a little something under my heel, because I don't have the ankle mobility.
greatest calisthenics video ever please please please keep going
Died and came back😅 and definitely going to coming back to this again and again 😁 thanks for explaining so well❤
You are the Wonder Woman. A true inspiration. I hope someone important is watching you. Love xav.
Love this! I am starting to do calisthenics and I want to do it as much as i can without material, so this video is perfect! Love to see this routines! Thank you
Thank you so much meli , you helped me grow in my calisthenics journey so much! I couldn't do the L-sit or the pistol squat and after watching your videos i can do the L sit for 20 seconds and negative pistol squats!! Im still a beginner and i started a month ago so im really greatful!❤
BARBARO meli te pasaste. I really love how you hand out ways to actually build the correct form to accomplish an exercise
I got a little tired of gym workouts especially lately so I decided to try some calisthenics, thank you for the workout ❤🎉
I love this woman♥️
This is a NO JOKE workout. 🥹🥹🥹
Please never stop. ❤
Even body building wasn’t this challenging.
EXACTLY what I needed!!
Really happy to come across your channel- can't wait for some more videos!
I absolutely love how this video is shot! It just looks more intense & cool lol but im here learning about calisthenics workouts. Great video!
my queen as soon as I wanted a leg video you uploaded 🙏
My legs feel like jelly after this lmaooo ty for the video! I’m gonna attempt to do this every day, you inspired me so much 😭💗
Your channel is an absolute gem! Im excited for more videos!
I'm from Brazil. I love this video! 🇧🇷❤ Please Keep going! It's cool to see a woman teaching calistenics. It's very inspiring for female watchers!
Thank you for making this video! I love it how you made an easier version for every exercise so beginners as me can do them.
Please keep making these great videos!
omg please make a video with beginer friendly workout in real time! i absolytely love your energy!!
These detailed vids are great and very helpful. Plz upload more beginner calisthenics exercises
GREAT video. Killer edit. And the pistol squats are no joke. You're cranking them out like childs play.
This is freaking awesome, I really appreciate your effort and dedication. Just fascinating. Love this🤟😉❤
Why you're not blowing up with subscribers??
These techniques are amazing..❤
Fantastic workout! Did it yesterday and really feeling the pain. Thank you
As a runner, I love these post run. Fast and effective!
Wow! What an amazing channel you have and the video production is nothing short of brilliant.
I love walking lunges for working the quads. Great for ankle mobility and lateral hip strength too
I really like the way you edit your videos! I definitely get the vibe that you're going to have millions of subscribers, so glad to be one of the first million!
You are an inspiration....I love all your videos
I feel like you should do a Q & A video!! There are so many unanswered questions for calisthenics
I’m begging you to make a video about your full fitness journey!
I'd love to see maybe more leg workout or any workout in general, I love your advice