@@hamzaqureshi5393it’s a compound movement so it will hit it and will maintain the muscle there and maybe even build it but if you really wanna grow your biceps then do some sort of isolation excercise but personally I just hit my biceps through compound movements like pull-ups and the towel rows, so they don’t get too overdeveloped
@@hamzaqureshi5393 I know I'm late, but it works the biceps too with a neutral grip. To specifically target biceps, hold the towel in a chin up hand position
I've watched dozens of workout routines but this is one of the best I've seen. Gets right to the point, hits all the major groups and that towel pull is legit. Earned a sub.
I like how you give a nice starting number. 300 is a great starting point. I started at 200-300 push ups and moved to 1200 then 2000. Once you start with a goal in mind you'll be surprised where you can take it. I'm glad you're putting this out there. We are capable of a lot more than we think.
This has been a game changer, I am having more muscle gain than going to the gym 💯 Update: Started with pushups of 15 per set, now I have gotten that up to 42🤩
I’ve been doing traditional weight training as my focus but going to add more of these body weight exercises. Great video and awesome tips, especially with varying up on the ROM! Thank you 🙏🏽
this routine is simple and easy for a newbie like me, my strength is a bit low so I started with 50 reps. working my way to doing 100 reps by end month
@@CHEZCANTERE hey man what about shadowboxing on on these days I like to keep it light but also intensive right now I'm going to the doctor to see if I have a hernia I've been jump roping doing some light dips and some push-ups I'm looking to get more ripped I used to box but not no more what is a good workout I can do shadow box push-ups dips and jump rope or I can do the rows. I'm looking to have a body like yours man can I incorporate Shadow Boxing jump rope and all that other stuff into this same day workout
@@themetamind9305 no rest, just keep flipping, aces are 15. your break is when you flip a 2 or 3 or 4 that's a rest. lol After awhile tho you won't need those and when it's 5 or under, I'd flip again and add them up and do that number. Nowadays do claps and burpees leaning forwards, can do more with less, regular pushups is beginner sht.
This is my type of workout! I get mine in almost everyday unless one day I get home too late from work. But I’m hitting at least 6 days a week if not all 7. All gas! No days off! Squats, about 175 Push ups, 125 Pull ups, 60-70
Thank you. So helpful, man. I’m off work on disability and trying to get back to a place of better mental health. I believe exercise is legit therapy, but was struggling with deciding how to start. Really glad I found your channel.
I like your qoute at the end: “ ….to build a nice firm, tone, foundational, explosive body to help you to get ready for WHATEVER it is that life throws at you” It relates to what I’m trying to currently accomplish this year 😎🤙 Thanks, Rafa
I've been doing bodyweight for years and discovered body weight row with you man and it really helped me strenghten developped my back and shoulders and improved my pull ups. Thank you brother. Much love and respect from Melbourne
I respect this Man.He is humble yet a Martial.Artist.Well done keep the videos coming.Maybe do some Martial videos that would be interesting also the dragon dancing.Thanks and be safe🙏🏽
This is great. Starting today. Only thing I'm going to add is a few kettlebell swing sets per week for explosion and something for hammy's like RDL's. One thing I've noticed in my body is training for football all through college made me lopsided to where my hammy's are weaker than my quads, so I've gotta do extra hamstring work to stay balanced. Especially for MMA the wrestling aspect I notice how much hamstring work helps me stuff shots and move in a more fluid balanced way. Thanks for the video Chez
I train MMA & got out of shape after my last fight. I tried so many full bodyweight workouts to try & get back at it. All of them failed. Too many moving parts. I like this split. Keeps it simple & efficient.
@@CHEZCANTERE they work great definitely helps with grip strength and feel the fatigue in the later set's I feel it in my left forearm a lot my weaker side I train grip regularly and these are really good and I added it to my routines I do thanks.
Hey Chez for 300 reps can we do them through your the day so example 100 in the morning and 100 afternoon and 100 night but would you suggest to jump rope 10 min each time
@CHEZ CANTERE this is the key to excelling past expectations. Once I started using my training to exercise my mind I found out my body was just a tool and everything holding me back is mental. Sounds incredible cliché but it's very true.
Not a martial artist really more of a surfer but I think this is amazing and will improve your health big time and fitness/reaction time on everything. I think body weight workouts and jumping rope are more fun than lifting weights and quite challenging.
The alternating pulse rep is so helpful and effective man, thanks alot. Really help with endurance, focus, working the weak positions while keep your nervous system fresh and aid recovering. I have seen that in muay thai many times but don't know how, why and when to utilize it, meanwhile all my past trainers all said those are cheat reps so stop doing them.
If you can’t find a pillar you can wrap a towel around the doorknob 🚪 ⬅️from both sides to do the towel pulls. Difficult to describe here but look up door handle towel row or doorknob towel pullups. Great Work brother 👊🏾🔥
@@CHEZCANTERE if this is a sick day workout with what days can I Shadow Boxing jump rope and all that because I'm looking to get more toned I could do very High Reps of pull-ups and push-ups and dips and stuff but I'm looking just to turn out a little bit so what would you recommend me do I could still do 300 reps of push-ups Andros and jump rope and shadow box in the same day I know it's a lot but maybe cut shadowboxing down the 30 minutes jump rope down to 20 minutes and then do my lats and my push ups push-ups
Hit a swimming pool thats @ kiddy pool while on a bmx cruosing full speed, I flew over the pool and landed on my side and back and was winded for afew minutes, thought I was going to die. Bruised a rib or something , every breath hurt for a month and then took 6 months to get healed but not normal. Not im doing some burpess and its helping the muscles, also dips, i cant do a pushup anymore since its been a year and a half since I was able to do a pushup, I was using needles for 10 years before this so im clean now 2 years and im practising peekaboo shadowboxing and it helps and now im thinking its time to do pushups but need to get the towel workout going. I just started dping traps and pulls like olympic weightlifters. I start with 30 lbs and my shoulder are dust after 30 reps of 3* 10 sets. During at time of using needles i had 5 surgeys on my knee so i do the squats already for my knee pain and to keep my muscles built up around the knee. If i take afew weeks or a month off doing movements then my knee starts to hurt when i walk so i need to keep moving and these workouts are good.
One thing you never address throughout your videos is rest time between sets. That’s not a critique, I’m just genuinely curious what your thoughts are on the length of rest periods. Pls and thanks, dude
For these bodyweight workouts, I’d suggest 1-2 minutes. Depending on your fitness level and time availability. If you have more time to spare, you could space them out. In the end, it’s all up to you
yo bro add some dead-hangs for like 2 minutes per set , you gonna get huge forearms if you do this , it'll make your physique look a bit bigger whilst still staying low bf %
Also decompresses your spine, think about it our body weight and gravity compresses our spine throughout the day to deadhang every night should offset the compression
I’m a fan of this simplicity, I canceled my gym membership because it just seemed like to much going on. But what about your core? Any day would you dedicate to just abs?
#CHEZCANTERE bro please make a video on muscle hypertrophy through Push ups pull ups chinups crunches squats for athlete like body and Hypertrophy Please make in detail all the set, rep range, speed TUT Time under Tension, days etc all that take to build muscle through hypertrophy
hypertrophy is achieved by overloading weight to your muscles, if you're doing purely bodyweight, then try different variations, slow push ups, pump push ups, explosive etc. the days and schedule u can come up with that, but a set for example would be, monday for chest, 50 explosive push ups, break down in sets or whatever, then 50 pump push ups, 50 diamonds, until u reach 300 like he said, change the variations to achieve hypertrophy
monday: 10 minutes rope & 300 push-ups
tuesday: 10 minutes rope & 300 pulls
wednesday: 10 minutes rope & 300 squats
thursday: 10 minutes rope & 300 diamond push-ups
friday: 10 minutes rope & 300 pulls
saturday: 10 minutes rope & 300 squats (short reps)
all in how many sets you need
appreciate you brother!!
Nice boxing Push pull legs.
300 pull-ups . Damn
@@AF-jn5io not pull ups bro
@@AF-jn5ioit's pulls
are you kidding me brau? those towel lat pulls are a legit GAME CHANGER! Thank you!!!
haha appreciate you brother!!!
Does it work for biceps also?
@@hamzaqureshi5393 yes bro it does
@@hamzaqureshi5393it’s a compound movement so it will hit it and will maintain the muscle there and maybe even build it but if you really wanna grow your biceps then do some sort of isolation excercise but personally I just hit my biceps through compound movements like pull-ups and the towel rows, so they don’t get too overdeveloped
@@hamzaqureshi5393 I know I'm late, but it works the biceps too with a neutral grip. To specifically target biceps, hold the towel in a chin up hand position
So many good martial arts teachers online. Your the only one that feels like it's personal and I actually want to do everything on the menu. Oss
Appreciate you brother!!! Hope you’re having a great day!!!
You can hear that what he say came from heart!
@@CHEZCANTERE what shoes u wearing man? They look cool
When you are lost in your training, always go back to basics as they always work. Thanks for sharing.
I've watched dozens of workout routines but this is one of the best I've seen. Gets right to the point, hits all the major groups and that towel pull is legit. Earned a sub.
What about shoulders?
I like how you give a nice starting number. 300 is a great starting point. I started at 200-300 push ups and moved to 1200 then 2000. Once you start with a goal in mind you'll be surprised where you can take it. I'm glad you're putting this out there. We are capable of a lot more than we think.
How good you are in shape when you are doing 300 push-ups?
@@pranamjshetty9658 you would probably be in great shape if your doing 300
@@pythondemon days ?
@@pythondemon how many days need?
I’m starting of 50 ik it’s not a lot but yeah😂
This has been a game changer, I am having more muscle gain than going to the gym 💯
Update: Started with pushups of 15 per set, now I have gotten that up to 42🤩
keep getting it brother!!! please do keep me updated with your journey!!!
Were u able to complete 300 pushups on day 1
how long did you do it for?
Was the form strict or sloppy my man?
wtf how'd you go from 15 per set to 42 per set. So you completed 300 pushups in around 7-8 sets?
I’ve been doing traditional weight training as my focus but going to add more of these body weight exercises. Great video and awesome tips, especially with varying up on the ROM! Thank you 🙏🏽
appreciate you brother!!! please do keep me updated with your journey!!
I love this workout! I remember when I was in good condition and doing 1000 pushups in around 1 hour
That’s beast brother!!! You gotta get that back!!! If not, lower the reps then add something new to the mix!!!
Ok, but what can you do today.
That’s like 17 push-ups a minute! You’re a beast
"train hard and be kind". I'll always remember those word, thanks men!
Actually this guy is great, with a 7 minute video he motivated me to start . 1/6, 5 more until Saturday
how has it been since you typed this comment?
this routine is simple and easy for a newbie like me, my strength is a bit low so I started with 50 reps. working my way to doing 100 reps by end month
get it brother!!! great way to scale as well!!! please do keep me updated with your journey
@@CHEZCANTERE hey man what about shadowboxing on on these days I like to keep it light but also intensive right now I'm going to the doctor to see if I have a hernia I've been jump roping doing some light dips and some push-ups I'm looking to get more ripped I used to box but not no more what is a good workout I can do shadow box push-ups dips and jump rope or I can do the rows. I'm looking to have a body like yours man can I incorporate Shadow Boxing jump rope and all that other stuff into this same day workout
Back in the army I used to do 200 (10 sets of 20) a day and thought that was a lot until I came here. Great videos bro, very inspiring stuff!!!
Used to do three decks of cards per day every day and it was soft, about a thousand push ups, but nobody else could do more than one.
@@BossPresident how much rest between each card?
@@themetamind9305 no rest, just keep flipping, aces are 15.
your break is when you flip a 2 or 3 or 4 that's a rest. lol
After awhile tho you won't need those and when it's 5 or under, I'd flip again and add them up and do that number.
Nowadays do claps and burpees leaning forwards, can do more with less, regular pushups is beginner sht.
This is my type of workout! I get mine in almost everyday unless one day I get home too late from work. But I’m hitting at least 6 days a week if not all 7. All gas! No days off!
Squats, about 175
Push ups, 125
Pull ups, 60-70
I will try this. I really hope this channel reaches 100k subs by the end of the year. Keep up the motivational speeches, it is much appreciated.
Appreciate you brother!!! Please do let me know how it goes!!!
Honestly this dude is awesome no bullshit no gimmicks just get on with workouts beast mode proper underrated channel hope more people find you💪👍
Can you make a video on your diet routine please? Do you practise intermittent fasting? How many meals do you have a day? Do you eat any junk food?
another excellent video, I love how you explain everything I admire you man
Appreciate you brother!!! Hope you’re having a great day!!!
Thank you. So helpful, man. I’m off work on disability and trying to get back to a place of better mental health. I believe exercise is legit therapy, but was struggling with deciding how to start. Really glad I found your channel.
I like your qoute at the end:
“ ….to build a nice firm, tone, foundational, explosive body to help you to get ready for WHATEVER it is that life throws at you”
It relates to what I’m trying to currently accomplish this year
😎🤙
Thanks,
Rafa
I love the simplicity of this, definitely my new routine since college is coming up
Watching your videos helped me not only get back in shape, and listen to my coach more. You saying the same thing he says and does. And I see results.
Get it brother!!! Please do keep me updated with your training!! If you want, you can message me on IG
If anyone can help me break my mind barriers. It's this guy. As Cus D'Amato said fatigue is 90% mental. Damn that's some good stuff.
Such an inspiration! Much love brother!
Appreciate you brother!!! Love and blessings to you and yours!!!
Freaking brilliant, clean and simple- train hard and be KIND!! Love it.
Glad to see you're keeping at it and that more people are finding their way to your channel. Great work!
I've been doing bodyweight for years and discovered body weight row with you man and it really helped me strenghten developped my back and shoulders and improved my pull ups. Thank you brother. Much love and respect from Melbourne
Starting it this week, will keep you posted
Starting this tomorrow morning. Thanks for the motivation.
How’s the journey going?
I respect this Man.He is humble yet a Martial.Artist.Well done keep the videos coming.Maybe do some Martial videos that would be interesting also the dragon dancing.Thanks and be safe🙏🏽
Gonna run this when i go on vacation. Thanks brother, love your videos!
Istarted this routine this week and today thursday my body is burning i havent finished the 300 but i all i can do is 100 at best
This is great. Starting today. Only thing I'm going to add is a few kettlebell swing sets per week for explosion and something for hammy's like RDL's. One thing I've noticed in my body is training for football all through college made me lopsided to where my hammy's are weaker than my quads, so I've gotta do extra hamstring work to stay balanced. Especially for MMA the wrestling aspect I notice how much hamstring work helps me stuff shots and move in a more fluid balanced way. Thanks for the video Chez
Implementing this workout ASAP.
Loved the towel exercise, could you do more of these please?
Great workout routine, and congrats on losing all the weight. Love how simple and straight forward you keep your routines.
Bro, totally legit and basic is the key. Keep moving and grinding. Thank you! God bless homes.
I like to max out my push ups on the first set and then go down between 25-30 per set after
I train MMA & got out of shape after my last fight. I tried so many full bodyweight workouts to try & get back at it. All of them failed. Too many moving parts. I like this split. Keeps it simple & efficient.
How’s the routine going?
Take a bed sheet, put a knot in it; shut it in a door. Now you can pull the towel for your pull day.
Inspiring man Thankyou for the foundational routine. Keep grinding brother. Peace and love ☮️
I gotta give those towel pull's a try.
Let me know how they work for you my bro!!! If they’re easy, try to focus on adjusting your body to create more resistance
@@CHEZCANTEREhey bro im going to try this but why towell pulls over pull-ups?
@@CHEZCANTERE they work great definitely helps with grip strength and feel the fatigue in the later set's I feel it in my left forearm a lot my weaker side I train grip regularly and these are really good and I added it to my routines I do thanks.
Authentic life lessons thru intense training. Love the content uce 🤙🏽
Thank you bro!!!! I will give it a try!
Thanks for the motivation.. Adding ropes back into the routine for a bit..
Hey Chez for 300 reps can we do them through your the day so example 100 in the morning and 100 afternoon and 100 night but would you suggest to jump rope 10 min each time
You can but I would try and do it in one afternoon session. This way your mind and will power get a workout as well
@CHEZ CANTERE this is the key to excelling past expectations. Once I started using my training to exercise my mind I found out my body was just a tool and everything holding me back is mental. Sounds incredible cliché but it's very true.
Thanks for the tips my brother.
Appreciate you brother!!!
Bro these workouts are insane! Forsure getting on this
How’s the routine going?
You can also do weighted vest or bag filled with weights if the exercises get easy
What do you usually do for core? Personally I like planks and ab wheel rollouts.
Every single exercise on this video works out the core, especially the jump rope push ups and squats
Man, really appreciate the way u instruct, gonna follow the routine everyday
How’s it going brother?
Excellent tips with the partial and pump reps along with full range of motion
Simple and doable. Love it.
get it brother!!!
Not a martial artist really more of a surfer but I think this is amazing and will improve your health big time and fitness/reaction time on everything. I think body weight workouts and jumping rope are more fun than lifting weights and quite challenging.
Thanks mate for this. Greatly appreciated.
Appreciate you brother!!! Hope you’re having a great day!!!
The alternating pulse rep is so helpful and effective man, thanks alot. Really help with endurance, focus, working the weak positions while keep your nervous system fresh and aid recovering. I have seen that in muay thai many times but don't know how, why and when to utilize it, meanwhile all my past trainers all said those are cheat reps so stop doing them.
Hello my friend i been following, your routines, very simple easy, basic, very good, you a good warrior
If you can’t find a pillar you can wrap a towel around the doorknob
🚪 ⬅️from both sides to do the towel pulls. Difficult to describe here but look up door handle towel row or doorknob towel pullups.
Great Work brother 👊🏾🔥
dude i starting using the jump rope earlier this month because of you and daaaaym these results are amazing. thank you bro 🙏
Those towel inverted rows seem crazy 👌🔥
Thanks man this is really helpful. Really appreciate it.
I was just looking for this and you uploaded it man thanks so much
Appreciate you brother!!!
Love this dude
Thank you for the video bro! I’m going to implement this regiment.
appreciate you!!!
@@CHEZCANTERE if this is a sick day workout with what days can I Shadow Boxing jump rope and all that because I'm looking to get more toned I could do very High Reps of pull-ups and push-ups and dips and stuff but I'm looking just to turn out a little bit so what would you recommend me do I could still do 300 reps of push-ups Andros and jump rope and shadow box in the same day I know it's a lot but maybe cut shadowboxing down the 30 minutes jump rope down to 20 minutes and then do my lats and my push ups push-ups
Thanks man. This help a lot
Thank you bro! 💪
Hit a swimming pool thats @ kiddy pool while on a bmx cruosing full speed, I flew over the pool and landed on my side and back and was winded for afew minutes, thought I was going to die. Bruised a rib or something , every breath hurt for a month and then took 6 months to get healed but not normal. Not im doing some burpess and its helping the muscles, also dips, i cant do a pushup anymore since its been a year and a half since I was able to do a pushup, I was using needles for 10 years before this so im clean now 2 years and im practising peekaboo shadowboxing and it helps and now im thinking its time to do pushups but need to get the towel workout going. I just started dping traps and pulls like olympic weightlifters. I start with 30 lbs and my shoulder are dust after 30 reps of 3* 10 sets. During at time of using needles i had 5 surgeys on my knee so i do the squats already for my knee pain and to keep my muscles built up around the knee. If i take afew weeks or a month off doing movements then my knee starts to hurt when i walk so i need to keep moving and these workouts are good.
keep pushing brother!!!! just continue to get better everyday!!!
This Is Simple And Basic but VERY Effective!!!....💪🤙
One thing you never address throughout your videos is rest time between sets. That’s not a critique, I’m just genuinely curious what your thoughts are on the length of rest periods. Pls and thanks, dude
For these bodyweight workouts, I’d suggest 1-2 minutes. Depending on your fitness level and time availability. If you have more time to spare, you could space them out. In the end, it’s all up to you
Brother is still going strong. 💪🏼
Going to try this out for next 2 weeks and see how I feel 💪
THANK YOU BROTHER!!!
Yea I'm one of those who doesnt use the weights to build muscle so this is just my alley. One last thing I love the jump rope too!
get it brother!!
Simple yet effective, thanks bro! 🤙
So amazing Man
Awesome content mi hermanó. You ever do any personalized fitness routines?
I like it . Keeping it simple. Happy lunar new year. By the way, you do dragon dancing?
Happy new year brother!!! And yes, I started last year October. I’ll be posting a little something about it soon
Bro i love it beast mode this is by far the best workout ever for everyone and every thing
These are good exercises. I do all of them each day for full body workout but do 100 of each. Good video I like your content
How is it going
I used to do 4200 push ups a day. That was back in the day. I could use this to get back in shape.
damn that's a lot brother!!! i gotta get on that level!!!
4200 shit form pullups probably
Chez what if I add 300 sit up on Sunday?
Yes my bro!!! If possible, do them 6x per week in the morning
great content bro!
Really Nice!! Im gonna be doing this workout!!
Can u write the programmes in the descriptions like that we can read it & killed it & thank u for ur effort 👌
This is e defination of keeping it simple ,stick with what works
You’re the fucking man bro, gonna start this asap
u are the best bro im started doin your plans and after than a week i see the results so scary
yo bro add some dead-hangs for like 2 minutes per set , you gonna get huge forearms if you do this , it'll make your physique look a bit bigger whilst still staying low bf %
Also decompresses your spine, think about it our body weight and gravity compresses our spine throughout the day to deadhang every night should offset the compression
💯💯💯🔥🔥🔥your goin to be a famous trainer. I’ll be a client when you start. ✊🏾✊🏾✊🏾
Can I do Jumping jacks instead of Jump rope ? Regards !!!
I’m a fan of this simplicity, I canceled my gym membership because it just seemed like to much going on. But what about your core? Any day would you dedicate to just abs?
Core gets trained a lot during lower body days
The jump rope the push ups and the squats workout the core
Thank you.
Soild push ups. That's real work 💯
This is beautifully simple. Reminded me of the workout in One Punch Man (if you've seen it...).
yes bro i have!!! love that anime!!!
DUDE THANKS FOR THE CONTENT MAN, ABSOLUTELY LOVE IT
Too easy! Lets go!!
4:14 -> does every pump count as one?
Will give it a try
Awesome video as always 👍🏼. What jump rope are you using?
#CHEZCANTERE bro please make a video on muscle hypertrophy through Push ups pull ups chinups crunches squats for athlete like body and Hypertrophy
Please make in detail all the set, rep range, speed TUT Time under Tension, days etc all that take to build muscle through hypertrophy
^THIS I AGREE
hypertrophy is achieved by overloading weight to your muscles, if you're doing purely bodyweight, then try different variations, slow push ups, pump push ups, explosive etc. the days and schedule u can come up with that, but a set for example would be, monday for chest, 50 explosive push ups, break down in sets or whatever, then 50 pump push ups, 50 diamonds, until u reach 300 like he said, change the variations to achieve hypertrophy
@@NikeSoccerTennis thankz man
What shoes you rocking chez?