love how straight to the point this is. there's no "it's about drive it's about power" motivational nonsense, no snake-oil protein peddling, no "buy my course so you get EXTRA ripped" bs. i clicked on the video because i wanted to learn how to get ripped at home, and that is precisely what i got. very well made video!
its so straight the the point he forgets the warm up and risk of injury involved with doing no warm up prior to exercising. When i started out i followed a video just like this that told me exactly what to do but i had bad form and no warmup and that lead to some really bad injuries later down the line which were very demotivating and made it really hard to continue point is to never skip the warm up prior to any workout no matter how long it takes and focus on correct form is a must
You're a lifesaver man. I have access to a gym, but I am in *bad* shape and despite all assurances that no-one cares, I still want to look a bit better before I start out there. This should help me get there nicely.
I had the same problem except it was because I was very skinny and weak. This should help you get a baseline of strength and be more confident to go to the gym. At least I hope it does lol
Holy mother of Jesus. I've literally watched 100+ home workout plans and finally I've been fortuned enough to stumble on this bs free plan that actually seems effective and doable and not requiring you to buy thousands of dollars worth of equipment or be an elite gymnast. This has even progression. Thank you mate for sharing this. 🙏
Since there are probably a lot of young people watching this wanting to start working out, I'd like to add a disclaimer with stuff that should be kept in mind and that I wish someone had told me when I was young and starting out, looking at videos like this: 1. Consistency is rule no. 1. It takes time to get where you want to go and only a consistent effort will make sure you're reaching anything. Otherwise, you might as well do something else with your time since you're pretty much wasting it. 2. Increase load/rep volume over time to continuously challenge your body. This also is one major issue with bodyweight training. Especially when it comes to lower body stuff. Eventually, you're just gonna run out of load to challenge your body with. Sure you can do 100 pistol squats, but at some point, your body will have adapted and it's just not gonna be effective anymore. 3. You can not change your genetics. Certain looks and body shapes are up to genetics and no willpower and work ethic in this world will change that. Additionally, some people see success faster, others slower. Doesn't necessarily mean one works harder than the other. Accept your own genetics the way they are and learn to love your very own strong points. Also, certain looks/things will only be achieved over time, like muscle quality and maturity. 4. Especially important in the era of social media: Don't let people's pictures misguide you, no one's ever showing you their "bad side". Lighting, optics, and a "pump" are powerful tools that most certainly can be used to lead someone astray. 5. Eat more, if you're a hard gainer. And I'm not talking about eating all kinds of trash, but also you don't have to eat special either. Just make sure it has the nutrients you want and that you get enough of them too. 6. Nothing lasts forever. You'll have to keep at it, even only to maintain what you have. Otherwise, it will be gone sooner than you think.
I completely agree with everything except this "Only a consistent effort will make sure you're reaching anything. Otherwise, you might as well do something else with your time since you're pretty much wasting it.'' Wrong, you are not wasting it Even once a week is better than nothing. Even once a month. Just try to get up and do something, even if its just a set of push ups while you wait for the microwave, and don't beat yourself up if you struggle with consistency. If you aren't feeling motivated to do a full workout, just do one set, just a few minutes and maybe you'll feel like doing more after you've started. At least in my experience, an all or nothing approach can so easily lead to giving up and stopping working out at all. Shit happens in life and everyone goes through hard times where time and motivation are very limited so you can't beat yourself up for just trying your best
@@hellothere6038 Maybe I should have elaborated a bit more. I still consider working out once a week consistent. It's a slower pace, but it's way more than nothing. You don't need to restructure your whole life and take a diehard approach, that's not gonna be sustainable over a longer period of time for any normal lifestyle anyway. I just see a lot of people on and off depending on their mood. If you can't get it done when you feel down and not motivated, you're just letting your motivated self down. Because if you're training at 100% for a month, on a constant base, whatever your pace may be, but then take every second month off doing nothing, you're just walking in place. You're reaching a certain level by hard work, just to fall right back to where you came from. Only consistency and endurance will take you further. Slow and steady wins the race, pace is up to you, but without consistency, your wasting time. Or at least not making use of it.
One of those rare moments the UA-cam algorithm blesses my feed. The amount of value packed in this 8 minute video is something to truly appreciate man. I've been on and off of calisthenics for a little while and this is literally the perfect system to help me become consistent again. I'm going to try hard this year to build the physique I desire, so thank you for the 1st steppingstone!
Had to come back on New Year's Eve to say that while I'm not at my goal yet, I'm in better shape than I've ever been! May still have work to do but I established the grit necessary for it, so thank you again!!
I have been doing some of these workouts consistently for the past 160 days (still ongoing) By day 60 I was capable of doing full reps and sets yet I felt like I had stopped growing in strength. I still kept the workouts going and by day 140 I realized I was growing very very slowly. I felt discouraged and went an entire week without working out but I jumped right back in when I was motivated enough and it felt like the exercises were somehow much harder to do than before. Out of curiosity I gave myself an extra rest day in between workout days and I saw an immediate difference in results within 20 days than i did the first 100 days. So for anyone out there working consistently but still not making gains, apart from changing your diet, maybe try adding another rest day in your routines for a while? It might just help.
i also noticed this, not with workouts but with biking, biking every other day or 1 day after i went with my bike, i noticed my legs were still very exhausted, giving myself a weekend + 1-2 days of rest was enough for me to feel absolutely nothing next week and absolutely blast on the bike, until my legs got completely exhausted again. rest is a really important part of regenerating muscle tissue!
yup. your muscles need time to repair and strengthen, and when you're constantly putting them to work it can feel like you're stagnating. good job identifying the problem!
-Even if rest days don't work, don't worry, it is common for reduced growth after 3-4 months. The exponential increase in muscle size, strength first months is mostly due to neural adaptation, later you'll grow muscles, tendons, bones etc which are time consuming. Don't give up; Rome isn't built in one day.
I can 100% confirm everything this dude said, I've been a skinny kid my whole life, legit started working out like last year and now people ask me if i go to a gym and I'm very much in love with my body now. Obv im not jacked but better than ever and at least better than skinny, now i look healthy and atheletic. So yeah follow whatever he said and be patient!!! It takes about 6 months for a big change and 1-2 months for a visible change 💪
Hey, I'm currently skinny as well, my question is, what about the diet? Did you change any of it? I feel like whatever I eat my body removes all of it the next morning
@@ihate4chan Yes, i didn't professionally track my calories tho i just started eating more and more than usual which was actually not a hard task considering the fact that after i started working out my hunger increased throughout the day
I think the athletic looks is more practical and looks better anyway. Developing a physique like this gives you so many options to go other routes while training for looks is only vanity. So many of these meat heads you see are so uncoordinated it’s embarrassing. Yeah you are huge but you can’t even kick a soccer ball let alone run the whole 45 minute half. I’ve seen so many videos of big guys who workout throwing a punch and it’s like there muscles get in the way. They are slow af. I would rather spend my fitness journey so I can do more activities better… not so I can just stare at myself in the mirror and pretend it’s hard work when I’m on drugs.
This is the realest calisthenics video I've seen on UA-cam. Something about seeing you use your couch makes this relatable and makes me eager to train,
@@woop4293 My gains have finally started moving fast when I changed to 3-day cycles: Push day, Pull day, Rest day. Both active days are also leg days. That amounts to 5 days a week and because pull and push exercises work your muscles in very different ways, I find I can recovery on this schedule (despite my lame genetics).
This is well done. As a gymnast i would like to say that you hit the nail on it's head. These are indeed a lot of exercises we do train aswell. If you are curious and want to add some basics to your list of what I do aswell without equipment; L-sit, seated L-sit raises (legs closed and spreaded), leg raises while hanging, push ups variations ( overhanging shoulders with fingers towards feet like a Maltese, triceps push ups fingers towards feet, with socks for less friction laying flat arms extended past head press to plank, and push up to elbows), sit-ups, fully extended crunches, side hip raises, wallsits, squads, etc. : ) PS. If this is all you've done, Congrats you look great. Keep doing mad work... PPS. language may be a barrier in explaining exercises, so if questions, just ask.
This sounds like massive loads on joints in ways human bodies are not suited to O_O (as well as pistol squats and other things he's showing). I know that you guys are capable of things an ordinary human can't comprehend but I'd be wary of what I recommend to the general public.
@@ThangNguyen-zn6em I’ve heard from some that you just do as much as you can, and increase as it becomes easier. How true this is I don’t know, but it’s definitely different for different people.
Back in 2019 i used to do plenty of such exercise that you speak of here. Not dumbells or weights. Just my body, UA-cam tips, and a bunch of my sister's engineering books in a backpack. Later on I collected cash to buy my own pair of dumbell. If you have the determination, all you need is you and you alone and you can achieve it. I have even seen such examples other than myself! Keep grinding brothers!
Wooow Man, really good job, if u can make a playlist with push,pull and leg routine at home for different levels it will go viral because u r straight to the point and u have a calm tone of voice and still motivated
This is seriously the best workout video ive ever seen. Straight to the point. Showing what muscles you train. Explaining every exercise. No gimmick. Thanks man!
Man, never delete this video, I just made it for the chest, leg and shoulder. And when I went to look in the mirror my chest was "swollen" already THANK YOU VERY MUCH for these tips
Just clicked on this because the algorithm showed it to me, but man I gotta say your video is so approachable, straightforward, no-frills, and encouraging. I could be so much better about incorporating calisthenic style exercises into my day/week and I am bookmarking this video. Gonna do some pushups right now :) Thank you!
Here's the plan shown at 7:40 with timestamps to the examples: Upper Body Day: 1. Explosive push-ups 3:25 (3 sets - 8 reps) 2. decline push-ups 3:31 (4 sets - 15 reps) and pull-ups 5:29 (4 set - 12 reps) 3. Pike push-ups 3:55 (4 sets - 12 reps) and inverted row 6:06 (4 sets - 12 reps) 4. Tricep extensions 5:04 (3 sets - 15 reps) and curl-ups 6:21 (3 sets - 10 reps) Lower Body Day: 1. Bulgarian split squats 1:11 (4 sets - 5 reps) 2. Pistol squats 1:39 (3 sets - 12 reps) 3. Nordics 2:17 (4 sets - 12 reps) 4. Single leg calf raises 3:08 (3 sets - 15 reps 5. Hanging leg raises 6:56 (3 sets - 15 reps) Workout every other day, 4 times per week ish The only real reason I am posting this is because I show up at the top for myself, which is useful :), shout out to @trafnar for posting the original.
It's only your sixth video on this channel, and you already delivered a lot of value to me. I really want to get the courage to face the camera as well. You have “new guy” vibes in front of the camera, but I appreciate the hard work you have put into making this video, keep on going and thank you!
Yeah recording is still a little difficult for me lol but a least you got something out of the video. Thanks for the support and I think you should just do it and press record. Life’s far to short to let fear stop us from doing the things we really want to do. Just my 2 cents
@@colinmurrayYT I'm 29, with a 4yo kid and a wife, for about 15 years I was listening to everyone telling me what's okay and what is not, I definitely agree with your 2 cents.
Just wanted to say that i really love your chill neutral way of talking about this stuff. I'm a woman coming out of a eating disordered family and I really want to develop a healthy body image as well as a healthy long life. While my family is mainly obese, I got pressured into getting thin my whole life, making me scared to death to eat and gain weight. But I'm working hard on my mental health and I also want to get it in my head that a strong body is better than a sickly thin one. I want to be able to move around and have fun, not rot in a chair because i'm too thin and hungry to have the strength to experience life. I already move so much more than ever and i love to see the energy i have, even tho my mind is telling me not to.
Dude this is so helpful. Don't have as much time nowadays to go to the gym so being able to exercise from home is ideal - gonna give these a go! Thanks man!
I'm amazed by how the comments are positive. I thing that I may have a easy time getting into shape, but I suffer with discouragement and can't work into something that I need consistence. I hope one day I could do this kind of routine as you guys, my visual is my biggest insecurity and I always thing that a healthier and better looking body would boost my confidence, which I'm lacking a lot. Good look guys, hope everyone out here can achieve your purposes!
The problem for me is that I do it consistently, which is good, but it takes me like 2 hours to just to complete an upper body workout because my body gets tired from the explosive and decline pushups
I’m 15 and am suuuper skinny (probably a little underweight) but a friend of mine started inviting me to the gym so I can build muscle. The problem is that I am so weak that my body’s barely able to operate the machines, which kills my confidence. This vid is so informative and I’m gonna start trying to do as many of these as I can. Unfortunately I can’t do push-ups or pull-ups but imma get there one day 😂💪
Yup, work slowly, but never stop my king. In a few weeks you'll see that you're stronger than when it started :) Proper tecniche, diet and cardio (yeah, dont worry, it wont make you dissapear) you'll surely get where you desire. Wish you luck in this journey and I'm happy that your friend seems to be a rlly nice guy.
we're pretty much the same way back bro! don't lose hope! way back I thought I could never achieve doing at least 1 pushup, I slowly worked on my inner core and I can now do more than what I imagined! you can do it too!
The one issue I have with bodweight purism is posterior chain training. Hamstrings can have nordics, but glutes and lower back are really hard to effectively train. You can do supermans, but those can be hard on the lower back, and they don’t train the most important function of the erectors for injury prevention which is resisting spinal flexion Backpack weighted good mornings are an awesome exercise which solves that problem IMO. Or dumbbell RDLs if you have adjustable dumbells Another leg exercise I love are sissy squats Gymnast rings are the best tool in the world for bodyweight training too! You can do curls and extensions with them in a really unique, awesome way, as well as a ton of other unique exercises. They’re really easy to do drop sets with since you can adjust your inclination
I'm 14 right now, about 5'7 and I weigh around 145 lbs, I'm trying to get to 120 lbs and I don't have access to a gym so thanks so much man you're a life saver
@@prod8581 maybe the problem is your bodyfat % ? i look skinny fat so i always thought i was overweight, but turns out my BMI says i'm in the healthy range so maybe you're like me and just need to maitain and build muscle
You're a legend, this video is exactly what I needed, you've earned my sub. I was overweight, weighing about 220, and 2022 was the year I finally got back into better shape, I got a dog in January at the beginning of last year. He's very high energy and I live in an apartment, so he needs a lot of walks. As a result I've lost about 25 pounds since last January and my belly's almost gone now, I weigh about 195 as of now. I've started taking my dog on runs now as well as the walks, because I was noticing a lack of progress and I bought dumbbells a couple months ago. I don't quite have the confidence for the gym yet, and I wasn't quite sure how to work everything out at home, so I was only relying on the dumbbells and the walks/runs with the dog. I googled around for home exercises but a lot required extra equipment or just wasn't quite for me, but this is perfect for me until I finally feel confident working out in a public setting. Thank you so much.
I appreciate you sharing the whole plan at the end. Doesn't matter how many exercises I learn, I always feel like I don't know how to fit them into a workout. I also like that you shared the alternatives to build up to the main exercises, that's something I actually will need.
Honestly thanks so much for making this! UA-cam recommended me this video. I'm recovering from a low back injury and an arm nerve operation and have been trying to achieve a foundation level of core strength. This video is extremely well done, clever proven movements with not much equipment needed. Definitely going to try your routine, or a close version to it :) Thanks again for all the effort, it's hugely appreciated!!
@@demxtethats an excuse which doesn't hold friend, if you're not gaining weight, eat more. "But I eat loads and I'm not gaining weight" EAT MORE. Weight gain = Calorie surplus. High metabolism is great! You can eat more.
@@demxteliquid calories are very helpful if you can't force yourself to eat more (weight gainer protein shakes, honey, fruit juice, multivitamins, olive oil etc.) Do not replace regular meals with liquid calories though, only add on top of your bulk diet to get those extra calories into your body
I am a student and i really love excercise but going to gym take toll of mental energy and TIME which is really hard to save as a student! Keep making videos like these👍
Thank you for the informative video. It was easy to follow along and surprisingly relaxing thanks to your calm tone and posture. The editing is simple but you nailed it, I'll definitely be implementing some exercises. Great work Mr. Colin Murray!
This is the best explanation I have seen on how to get started using calisthenics exercises, so many videos go into crazy detail and show really advanced exercises for those who have been doing it for years but this is perfect for the beginner struggling to figure out where to start.
I used to look very much like you man. In highschool I was lean and healthy and muscular. It was an amazing feeling I really took for granted. I've gained around 100 pounds since moving out on my own and I've fallen into addiction to food and just being lazy overall. I want so badly to get back where I was and just feel good again. I hope I can overcome these issues and start implementing a workout routine like this. I can barely even do a pushup right now...
Man preaching to the choir. Last time I really exercised consistently every day was in high school, after that just made up excuses on "doing it tomorrow". Took hearing someone say "Get out of your limbo, your detour is not your destination" that really got me moving. Now even if its just doing 2 reps of 10 with a dumbbell Im putting in the work. Same thing to you, even if its just a 20-30 minute walk, put in the work and get out of your limbo.
You’re a legend. Clear communication, short video, straight to the point, no BS or selling stuff AND after all that, you even gave us a full body workout schedule basically. That’s why I love gym ppl. Kudos to You Greek God 💪🏻
yo this man is so fire everything was simple, thoroughly explained, knowledgeable, and gave easier adaptations. all in 8 minutes, no excuse to not grow with this information
This is super useful. I wanted to work out but don't know where to start or what I needed. Now I have a good starting idea thanks to this video. You should do a video demonstrating what a typical beginner week would look like. Then more advanced or alternate workouts moving on after. Until then, I'll try to see if I can do the correct forms on here. You got a subscriber in me.
Wow, this is exactly what I've been looking for! Building muscle at home without weights is such a game-changer. Can't wait to hear about your techniques and tips for achieving great results. 💪🏡
This video came to me in the right moment, thank you Colin for sharing your plan. Sometimes going minimalistic is the best way to achieve a healthy routine when time is a problem
Young man, you hit the nail on the head for a lot of people who don’t feel comfortable going to the gym for whatever reason. You’re doing a great job for that demographic. Keep up the great work young man.
Have looked all over UA-cam for someone who showed how to do these exercises.. and found this one.. so glad you did this for those of us who workout at home! Not only was this video informative but also your presentation is first rate! You have a wonderful personality and you show yourself actually performing these.. very helpful.. and seeing how beautiful you are is both inspiring and wonderful to watch! I am not a guy but I do work out and do deadlift to stay strong and healthy.. this video has really helped! Thank you for this.. you have both my respect and my subscription! Really appreciate your kindness and your aesthetic and beautifully natural body! So beautiful to see! Thanks again for this channel.. and for this incredible.. inspiring.. and helpful video :) Greatest respect, King! 💙🙏💪
Nice! Sprints are great for the lower body and core if you're able to get outside. I also found that one-legged jumps or skipping are GREAT for calves! Great video. Great information, to the point, and well set-up.
As someone who used to stay fit or get strong by just doing work and having fun like bicycle through the woods and hills, felling trees and chopping firewood, hauling stuff places I got an additional thing to learn which is the names of all these exercises you've shown because i never before did your conventional workouts so i got no idea xD City living and city working makes you into a floppy noodle let me tell you Anyway thanks a lot for this, i prefer to exercise either in nature or in privacy, i find gyms boring or headache inducing so this is much better way to try and get back to what i used to be, maybe get even better. And i appreciate a lot how straightforward and to the point you are! I don't need a life coach screaming cliche motivation lines, just some basics and good music.
Thank you a lot for this tutorial man i swear everything was so confusing i've been trying to understand how to get into fitness, choosing what i eat what exercises to do and i've been trying to do it for the past 2 years almost 14 now and i finally found motivation to workout, i'm pretty consistent at the moment and got myself a workout routine based on yours and i'm slowly getting results i feel my muscles slightly bigger when i touch them so yeah i'm very proud of myself for finally being on the right track now i gotta concentrate on my diet more because it's not in it's best conditions atm ahaha. Anyways thank you a lot for your advice man i'll try to keep up the grind best of luck to ya keep up that amazing physique!
There are no excuses, & this video is proof of that, you can work out from your home, with your own body, without any problem, it's just a matter of the real intention & determination to change your body & your habits. Terrific video bro, straight to the point, concise & tremendously useful, you deserve more views, likes & subscribers, anyway, this is not about quantity, it's about quality!
It's important to remember that each person's fitness journey is unique, and what works for one person may not work for another. It's all about finding what works best for you and your body, and consistently making progress towards your goals.
I fucking love you bro, i dont have enough money to afford gym at the moment and i cant wait any longer to go back to the gym so while waiting i will do these exercises you gave me early as fuck 5 am in the morning and hopefully get back to gym doing intermediate exercises rather than starting all over again :). Thanks
very helpful video man for real thank you for being genuine and honest, that gets you a long way, you seem like a great person to be around, appreciate the routine!!
This is a good video. Lots of others that I've seen are very focused on stuff like abs and dead lifts. The suggestion to do variations on grips and positioning is so important - I can't remember if you said so but improving fitness takes time and consistency. It might take 6 months to a year of constant regular exercise every week to see results. Getting rest is also important, because a serious injury could prevent you from doing anything in the long run. Make the time to do stretches and range of motion exercises.
Loved the video. I am doing the exact same thing, stopped going to the gym about 2 years ago because I learned that I don’t really need it to achieve my personal fitness goals. Your explanation just boosted my confidence! Cheers
I’m a 20 year old college student and I have a condition called Klinefelter syndrome which means I have low testosterone causing me to not be able to grow muscle or gain mass like an average person. So your video really helps me workout at home. Thanks dude!
Hey Collin, I appreciate you and the video. I'm a 16 year old that's been working on my strength/ muscle for the past year ( as a beginner), and this plan feels very duable for me if I push myself. Thank you for the new plan.
Thx for the video Colin. I'm filming my "Home Workout" video today, already had my exercises down - and I came across your video doing title research.... You did a great job explaining the exercises and why you chose them. Good lighting, good sound - especially because it doesn't echo even though it's a big empty(ish) room. I can see you put some work into this. Well done!
Really appreciate your willingness to accommodate the strength levels of everyone watching this by showing us easy, medium, and hard. You’re straight to the point and I learned a shit-ton. A+ material, me lad! 🎉
Thanks man! I'm trying to do some off-season workouts for soccer and tennis, and I don't want to spend money on the gym since it's like 15 minutes from my house, and this video helps a lot for building muscle and has a lot of resistance training that I can do at a field or court.
Great video, I think this is great for new lifters. One thing I always recommend to people is doing jump squats. Even if they weight lift at the gym the explosive movement can leave you feeling sore for days. When I have to workout from home I try to work them into a circuit. Normally it's 10 regular squats, 10 jump squats, Then lunges, Then last jumping lunges switching which leg you kneel on. I think it's a great beginner routine especially because it doesn't require much mobility or prerequisite strength.
Idk if it’s a really good beginner workout for me. I’m 115 lbs but I can’t even go through the upper body routine. The leg body routine is easy as if I can have good form and every rep counting but for the upper body routine, I have to have every rep count with good form and I’ve been doing it for 2 hours and haven’t completed the routine. Nobody has said if the workout is difficult or not, but for me, it’s so difficult
So it's been a few months since I left my comment. I had just realized at the end of his video he listed his plan. I Don't actually think that that is a great workout routine. frankly it's lot even for an experienced person. I would recommend doing a push-pull legs routine exactly how he demonstrated in the video. That is how I started working out. If you were to do push-Pull legs I would recommend working out everyday opposed every other day. I think it gives you just enough time for your muscles to recover.
@@Swordfish_ Thanks for the response and tips. Even though ur comment was like 7 months ago, u actually responded. Yeah so basically people have been saying they’ve been thanking this guy for the workouts, but idk if they actually worked out or gain motivation/dopamine from this video and forgot about it later. I didn’t expect u to say about doing the push-pull leg routine everyday, even though I was thinking of just reducing the reps for decline and pike push-ups. But yeah, thanks again for the response and tips.
@@andrewlee9839 Just to be clear I was saying push routine one day, pull routine next, leg routine final day and repeat not to do it all at once. I personally don't take days off I feel like I lose motivation when I do that. This is pretty much how I started exactly. I did get access to a gym later but I started around the same weight as you around 120lbs at 21 now I sit around 160lbs 25 and am pretty lean. I would say you have even more potential if you're a little younger this routine pretty much hits everything you need. I wish you the best in your fitness journey.
@@Swordfish_ Oh I forgot to mention I didn’t do all of this at once. On Monday, I did legs. Had my hamstrings and claves hurting but the leg routine was great. Today, the upper body was just not for me and my dad is going to make a pull-up bar at my door so I can’t do pull routines atm. Also idk if my weighing scale is rigged because it can be at like 115 (it said 115 today) but sometimes it can go up to 120 and the highest was 123
INTRO: 0:00
MATERIAL NEEDED: 0:15
LEGS: 0:55
Bulgarian split squats: 1:11
Pistol squat: 1:39
Nordics: 2:17
Glutes: 2:47
Single leg calf rises: 3:08
PUSH EXERCISES: 3:14
Explosive push-ups: 3:25
Decline push-up: 3:31
Archer push-ups: 3:44
Pike push-ups: 3:55
Arm raises and delta rows: 4:31
Diamond push-ups: 4:51
Tricep extensions: 5:04
PULL EXERCISES: 5:18
Pull-ups: 5:29
Australian, jumping & negative pull-ups: 5:45
Rows: 6:06
Curl-up: 6:21
Curls: 6:42
CORE: 6:52
Hanging leg raises: 6:56
HOME WORKOUT PLAN: 7:07
Legend! Thanks
@@zikamikakokoku i knew someone would say legend lol
thankyou ❤️
Thanks. 👏🏽
Thanks ❤
love how straight to the point this is. there's no "it's about drive it's about power" motivational nonsense, no snake-oil protein peddling, no "buy my course so you get EXTRA ripped" bs. i clicked on the video because i wanted to learn how to get ripped at home, and that is precisely what i got. very well made video!
Thank you!
yesss!!! i hate motivational videos 'cause it only makes me want to NOT workout lol
It's about Drive
It's about power
We stay hungry
We devour
Put in the work
Put in the hours
And take what's ours
yesss , it's very much "here's what I did, the formula. Do or don't"
its so straight the the point he forgets the warm up and risk of injury involved with doing no warm up prior to exercising. When i started out i followed a video just like this that told me exactly what to do but i had bad form and no warmup and that lead to some really bad injuries later down the line which were very demotivating and made it really hard to continue point is to never skip the warm up prior to any workout no matter how long it takes and focus on correct form is a must
Here's his plan listed out as text with timestamps:
Upper Body Day:
1. Explosive push-ups 3:25 (3 sets - 8 reps)
2. decline push-ups 3:31 (4 sets - 15 reps) and pull-ups 5:29 (4 set - 12 reps)
3. Pike push-ups 3:55 (4 sets - 12 reps) and inverted row 6:06 (4 sets - 12 reps)
4. Tricep extensions 5:04 (3 sets - 15 reps) and curl-ups 6:21 (3 sets - 10 reps)
Lower Body Day:
1. Bulgarian split squats 1:11 (4 sets - 5 reps)
2. Pistol squats 1:39 (3 sets - 12 reps)
3. Nordics 2:17 (4 sets - 12 reps)
4. Single leg calf raises 3:08 (3 sets - 15 reps
5. Hanging leg raises 6:56 (3 sets - 15 reps)
Workout every other day, 4 times per week ish
Thanks bro
question does upper body day and lower body day a separate day or just one day?
Do you have to do all of this per day?
I believe the intention is to do one per day, alternate them, have a rest day in between
@@trafnar I thought I need to do that all for 4 days a week so I need to separate them 😅
You're a lifesaver man. I have access to a gym, but I am in *bad* shape and despite all assurances that no-one cares, I still want to look a bit better before I start out there. This should help me get there nicely.
I had the same problem except it was because I was very skinny and weak. This should help you get a baseline of strength and be more confident to go to the gym. At least I hope it does lol
Same actually! Got arms like sticks of spaghetti at the moment lmao
Lol time to get to work then you got it!
This what I’m doing get looking strong before the gym. I plan on once I save up the money I go in which would take 2 weeks
@@harismeld9411 You got this, bro. My arms used to look like sticks too, so if I can do it, you definitely can. Good luck and have fun.
Holy mother of Jesus. I've literally watched 100+ home workout plans and finally I've been fortuned enough to stumble on this bs free plan that actually seems effective and doable and not requiring you to buy thousands of dollars worth of equipment or be an elite gymnast. This has even progression. Thank you mate for sharing this. 🙏
Dont use Jesus name
@@thinuserasmus2313His name wasn’t even Jesus lmfao
@@OfficiallyWrexx God bless
Since there are probably a lot of young people watching this wanting to start working out, I'd like to add a disclaimer with stuff that should be kept in mind and that I wish someone had told me when I was young and starting out, looking at videos like this:
1. Consistency is rule no. 1. It takes time to get where you want to go and only a consistent effort will make sure you're reaching anything. Otherwise, you might as well do something else with your time since you're pretty much wasting it.
2. Increase load/rep volume over time to continuously challenge your body. This also is one major issue with bodyweight training. Especially when it comes to lower body stuff. Eventually, you're just gonna run out of load to challenge your body with. Sure you can do 100 pistol squats, but at some point, your body will have adapted and it's just not gonna be effective anymore.
3. You can not change your genetics. Certain looks and body shapes are up to genetics and no willpower and work ethic in this world will change that. Additionally, some people see success faster, others slower. Doesn't necessarily mean one works harder than the other. Accept your own genetics the way they are and learn to love your very own strong points. Also, certain looks/things will only be achieved over time, like muscle quality and maturity.
4. Especially important in the era of social media: Don't let people's pictures misguide you, no one's ever showing you their "bad side". Lighting, optics, and a "pump" are powerful tools that most certainly can be used to lead someone astray.
5. Eat more, if you're a hard gainer. And I'm not talking about eating all kinds of trash, but also you don't have to eat special either. Just make sure it has the nutrients you want and that you get enough of them too.
6. Nothing lasts forever. You'll have to keep at it, even only to maintain what you have. Otherwise, it will be gone sooner than you think.
I completely agree with everything except this
"Only a consistent effort will make sure you're reaching anything. Otherwise, you might as well do something else with your time since you're pretty much wasting it.''
Wrong, you are not wasting it
Even once a week is better than nothing. Even once a month. Just try to get up and do something, even if its just a set of push ups while you wait for the microwave, and don't beat yourself up if you struggle with consistency. If you aren't feeling motivated to do a full workout, just do one set, just a few minutes and maybe you'll feel like doing more after you've started.
At least in my experience, an all or nothing approach can so easily lead to giving up and stopping working out at all. Shit happens in life and everyone goes through hard times where time and motivation are very limited so you can't beat yourself up for just trying your best
@@hellothere6038 Maybe I should have elaborated a bit more. I still consider working out once a week consistent. It's a slower pace, but it's way more than nothing. You don't need to restructure your whole life and take a diehard approach, that's not gonna be sustainable over a longer period of time for any normal lifestyle anyway. I just see a lot of people on and off depending on their mood. If you can't get it done when you feel down and not motivated, you're just letting your motivated self down. Because if you're training at 100% for a month, on a constant base, whatever your pace may be, but then take every second month off doing nothing, you're just walking in place. You're reaching a certain level by hard work, just to fall right back to where you came from. Only consistency and endurance will take you further. Slow and steady wins the race, pace is up to you, but without consistency, your wasting time. Or at least not making use of it.
thanks, I'm saving this
7. Roids also help
@@UtsavPathak7 Easy mode, disgusting
One of those rare moments the UA-cam algorithm blesses my feed. The amount of value packed in this 8 minute video is something to truly appreciate man. I've been on and off of calisthenics for a little while and this is literally the perfect system to help me become consistent again. I'm going to try hard this year to build the physique I desire, so thank you for the 1st steppingstone!
I gotchu! Comeback and let me know when you get that physique
How’s it going
Had to come back on New Year's Eve to say that while I'm not at my goal yet, I'm in better shape than I've ever been! May still have work to do but I established the grit necessary for it, so thank you again!!
@@XY6BeAsTsX G that u didn´t forget to come back
@@XY6BeAsTsX Hell yeah dude keep it up! I am giving it my all aswell. I wish you the best in 2024!!!
I have been doing some of these workouts consistently for the past 160 days (still ongoing)
By day 60 I was capable of doing full reps and sets yet I felt like I had stopped growing in strength. I still kept the workouts going and by day 140 I realized I was growing very very slowly. I felt discouraged and went an entire week without working out but I jumped right back in when I was motivated enough and it felt like the exercises were somehow much harder to do than before.
Out of curiosity I gave myself an extra rest day in between workout days and I saw an immediate difference in results within 20 days than i did the first 100 days.
So for anyone out there working consistently but still not making gains, apart from changing your diet, maybe try adding another rest day in your routines for a while? It might just help.
Thanks man for commenting this, I am in the same situation also, but I need get back to the grind. Thanks man I really do appreciate it.
i also noticed this, not with workouts but with biking, biking every other day or 1 day after i went with my bike, i noticed my legs were still very exhausted, giving myself a weekend + 1-2 days of rest was enough for me to feel absolutely nothing next week and absolutely blast on the bike, until my legs got completely exhausted again. rest is a really important part of regenerating muscle tissue!
Rest days are just as important as training days.
yup. your muscles need time to repair and strengthen, and when you're constantly putting them to work it can feel like you're stagnating. good job identifying the problem!
-Even if rest days don't work, don't worry, it is common for reduced growth after 3-4 months. The exponential increase in muscle size, strength first months is mostly due to neural adaptation, later you'll grow muscles, tendons, bones etc which are time consuming. Don't give up; Rome isn't built in one day.
I can 100% confirm everything this dude said, I've been a skinny kid my whole life, legit started working out like last year and now people ask me if i go to a gym and I'm very much in love with my body now. Obv im not jacked but better than ever and at least better than skinny, now i look healthy and atheletic.
So yeah follow whatever he said and be patient!!! It takes about 6 months for a big change and 1-2 months for a visible change 💪
Hey, I'm currently skinny as well, my question is, what about the diet? Did you change any of it? I feel like whatever I eat my body removes all of it the next morning
@@ihate4chan Yes, i didn't professionally track my calories tho i just started eating more and more than usual which was actually not a hard task considering the fact that after i started working out my hunger increased throughout the day
I think the athletic looks is more practical and looks better anyway. Developing a physique like this gives you so many options to go other routes while training for looks is only vanity. So many of these meat heads you see are so uncoordinated it’s embarrassing. Yeah you are huge but you can’t even kick a soccer ball let alone run the whole 45 minute half. I’ve seen so many videos of big guys who workout throwing a punch and it’s like there muscles get in the way. They are slow af. I would rather spend my fitness journey so I can do more activities better… not so I can just stare at myself in the mirror and pretend it’s hard work when I’m on drugs.
What diet did you do?
can u share ur insta id ??????/
This is the realest calisthenics video I've seen on UA-cam. Something about seeing you use your couch makes this relatable and makes me eager to train,
Whatever gets the job done lol. Good luck training!
You can also try hybrid calisthenics
this is actually the most helpful guide, I started calisthecnics like a month ago and I'm gonna implement these into my routine, thank you SOOO much
I’m happy it’s been useful and good luck with your calisthenics hope it helps!
Checkout Igor zero gravity training, master that's good money, master shredda and so many amazing people out there.
May I recommend Hindu pushups, especially the Dive Bomber variant. Best exercise I ever discovered, works a lot more areas than normal push ups.
thanks man, is there like a specific routine i should do or just alternate the stuff in the video and dedicate workouts to one muscle group each day?
@@woop4293 My gains have finally started moving fast when I changed to 3-day cycles: Push day, Pull day, Rest day. Both active days are also leg days. That amounts to 5 days a week and because pull and push exercises work your muscles in very different ways, I find I can recovery on this schedule (despite my lame genetics).
Appreciate that you put all the essential information in a video under 10 mins without any fillers!
This is well done. As a gymnast i would like to say that you hit the nail on it's head. These are indeed a lot of exercises we do train aswell. If you are curious and want to add some basics to your list of what I do aswell without equipment;
L-sit, seated L-sit raises (legs closed and spreaded), leg raises while hanging, push ups variations ( overhanging shoulders with fingers towards feet like a Maltese, triceps push ups fingers towards feet, with socks for less friction laying flat arms extended past head press to plank, and push up to elbows), sit-ups, fully extended crunches, side hip raises, wallsits, squads, etc.
: )
PS. If this is all you've done, Congrats you look great. Keep doing mad work...
PPS. language may be a barrier in explaining exercises, so if questions, just ask.
Gymnast are insane athletes you have my respect. And thank you for the exercises i think I’m going to add them to my workouts.
Thanks for sharing all this! V helpful
@2d_213 'cause i have no clue what a W-sit or seated W-sit raises are... Thats why
This sounds like massive loads on joints in ways human bodies are not suited to O_O (as well as pistol squats and other things he's showing). I know that you guys are capable of things an ordinary human can't comprehend but I'd be wary of what I recommend to the general public.
what a cool profile picture and name
Upper Body Day:
1. Explosive push-ups 3:25 (3 sets - 8 reps)
2. decline push-ups 3:31 (4 sets - 15 reps) and pull-ups 5:29 (4 set - 12 reps)
3. Pike push-ups 3:55 (4 sets - 12 reps) and inverted row 6:06 (4 sets - 12 reps)
4. Tricep extensions 5:04 (3 sets - 15 reps) and curl-ups 6:21 (3 sets - 10 reps)
Lower Body Day:
1. Bulgarian split squats 1:11 (4 sets - 5 reps)
2. Pistol squats 1:39 (3 sets - 12 reps)
3. Nordics 2:17 (4 sets - 12 reps)
4. Single leg calf raises 3:08 (3 sets - 15 reps
5. Hanging leg raises 6:56 (3 sets - 15 reps)
-copied
ok😊
Thanks
Chia lịch như nào cho hợp lý ông ? (1 tuần tập mấy buổi ? )
This should be pinned
@@ThangNguyen-zn6em I’ve heard from some that you just do as much as you can, and increase as it becomes easier. How true this is I don’t know, but it’s definitely different for different people.
Back in 2019 i used to do plenty of such exercise that you speak of here. Not dumbells or weights. Just my body, UA-cam tips, and a bunch of my sister's engineering books in a backpack. Later on I collected cash to buy my own pair of dumbell.
If you have the determination, all you need is you and you alone and you can achieve it.
I have even seen such examples other than myself!
Keep grinding brothers!
dei ni seiyathaa
@@ViksterG enna kekura? Puriliye da
looks like those books helps build things huh
@@samsunguser3148 haha yeah bro
I broke our table
😂😂😂 that what im afraid of 😅
That's what I'm afraid of 😅😂
Oh no our table iz brokayn
My door knob came off
Oh nooo our tableee ita brokennn
Wooow Man, really good job, if u can make a playlist with push,pull and leg routine at home for different levels it will go viral because u r straight to the point and u have a calm tone of voice and still motivated
Thank you and that’s a good idea maybe I’ll try it out
@@colinmurrayYT yes bro pls do this
@@colinmurrayYT yes please do! I’m 40 and have no fucking clue how to even begin.😅 A follow along video would be awesome.
Very smart idea
@@colinmurrayYT let me know when it's out
This is seriously the best workout video ive ever seen. Straight to the point. Showing what muscles you train. Explaining every exercise. No gimmick. Thanks man!
Man, never delete this video, I just made it for the chest, leg and shoulder. And when I went to look in the mirror my chest was "swollen" already THANK YOU VERY MUCH for these tips
The pump is unreal!! I’m glad it’s working for you
You and Athlean X are probably two of the few that talk about this subject on UA-cam in a very honest, straight to the point manner. Kudos!
Athlean X might be the best beginner friendly fitness channel in this platform
Try Jeremy Ethier
Bro, simple and to the point. Packed of content in just a few minutes. Even a free routine at the end!
We do it all!!
You look like a greek god
That's my goal lol
That's true , he looks like a Greek gods
Which is also available in History and
Also seen in God Of War game too ~ Kratos Killed you 🤣
More like the king Marcus Aurelius
Hermes
He has red hair. Usualy Irish or Scottish
Just clicked on this because the algorithm showed it to me, but man I gotta say your video is so approachable, straightforward, no-frills, and encouraging. I could be so much better about incorporating calisthenic style exercises into my day/week and I am bookmarking this video. Gonna do some pushups right now :) Thank you!
Here's the plan shown at 7:40 with timestamps to the examples:
Upper Body Day:
1. Explosive push-ups 3:25 (3 sets - 8 reps)
2. decline push-ups 3:31 (4 sets - 15 reps) and pull-ups 5:29 (4 set - 12 reps)
3. Pike push-ups 3:55 (4 sets - 12 reps) and inverted row 6:06 (4 sets - 12 reps)
4. Tricep extensions 5:04 (3 sets - 15 reps) and curl-ups 6:21 (3 sets - 10 reps)
Lower Body Day:
1. Bulgarian split squats 1:11 (4 sets - 5 reps)
2. Pistol squats 1:39 (3 sets - 12 reps)
3. Nordics 2:17 (4 sets - 12 reps)
4. Single leg calf raises 3:08 (3 sets - 15 reps
5. Hanging leg raises 6:56 (3 sets - 15 reps)
Workout every other day, 4 times per week ish
The only real reason I am posting this is because I show up at the top for myself, which is useful :), shout out to @trafnar for posting the original.
Why do the plan doesn't mention the glutes at 2:47?
Solid workout plan and great choice of exercises. No motivational time filler, short and to the point. I love it man, keep up the great work.
It's only your sixth video on this channel, and you already delivered a lot of value to me.
I really want to get the courage to face the camera as well.
You have “new guy” vibes in front of the camera, but I appreciate the hard work you have put into making this video, keep on going and thank you!
Yeah recording is still a little difficult for me lol but a least you got something out of the video. Thanks for the support and I think you should just do it and press record. Life’s far to short to let fear stop us from doing the things we really want to do. Just my 2 cents
@@colinmurrayYT I'm 29, with a 4yo kid and a wife, for about 15 years I was listening to everyone telling me what's okay and what is not, I definitely agree with your 2 cents.
Just wanted to say that i really love your chill neutral way of talking about this stuff. I'm a woman coming out of a eating disordered family and I really want to develop a healthy body image as well as a healthy long life. While my family is mainly obese, I got pressured into getting thin my whole life, making me scared to death to eat and gain weight. But I'm working hard on my mental health and I also want to get it in my head that a strong body is better than a sickly thin one. I want to be able to move around and have fun, not rot in a chair because i'm too thin and hungry to have the strength to experience life. I already move so much more than ever and i love to see the energy i have, even tho my mind is telling me not to.
i wish you the best! you can do it :)
Remember, it is pretty much impossible too get 'too muscular' without taking steroids. So just keep training and I wish you the best.
@@obama69890this is true. building muscle is actually hard work and takes years
i feel the exact same way rn. the motivation to work out is the hardest part for me
This is one of the very few times where I take time to comment only because I think this guy deserves it. No bs straight to the point
Dude this is so helpful. Don't have as much time nowadays to go to the gym so being able to exercise from home is ideal - gonna give these a go! Thanks man!
Glad it helped!
You are one of those people who has great physic and is humble... something we'll should aim for...
I'm amazed by how the comments are positive. I thing that I may have a easy time getting into shape, but I suffer with discouragement and can't work into something that I need consistence. I hope one day I could do this kind of routine as you guys, my visual is my biggest insecurity and I always thing that a healthier and better looking body would boost my confidence, which I'm lacking a lot. Good look guys, hope everyone out here can achieve your purposes!
You might want to check out the Trainerds channel. Instructional workout content with a very friendly vibe. I like it a lot! :)
I feel you man. We’re gonna make it.
The problem for me is that I do it consistently, which is good, but it takes me like 2 hours to just to complete an upper body workout because my body gets tired from the explosive and decline pushups
youtube finally threw something that i was looking for something to the point and brief yet packed with straightforward intructions thank you !
I’m 15 and am suuuper skinny (probably a little underweight) but a friend of mine started inviting me to the gym so I can build muscle. The problem is that I am so weak that my body’s barely able to operate the machines, which kills my confidence. This vid is so informative and I’m gonna start trying to do as many of these as I can. Unfortunately I can’t do push-ups or pull-ups but imma get there one day 😂💪
Funniest thing is you're so young you can just go once or twice a week and be jacked by the time the zits slow down :D
You got this just stay consistent!
Yup, work slowly, but never stop my king. In a few weeks you'll see that you're stronger than when it started :) Proper tecniche, diet and cardio (yeah, dont worry, it wont make you dissapear) you'll surely get where you desire. Wish you luck in this journey and I'm happy that your friend seems to be a rlly nice guy.
When I started lifting at 13 I could barely lift the beachpress bar. Now I can almost lift my body weight. Keep at it and you will see results.
we're pretty much the same way back bro! don't lose hope! way back I thought I could never achieve doing at least 1 pushup, I slowly worked on my inner core and I can now do more than what I imagined! you can do it too!
Thank you brother for those exercises🔥. Calisthenics is so good
For real it’s the best
Damn didn't expect you to be here. I love your edits btw ❤
The one issue I have with bodweight purism is posterior chain training. Hamstrings can have nordics, but glutes and lower back are really hard to effectively train. You can do supermans, but those can be hard on the lower back, and they don’t train the most important function of the erectors for injury prevention which is resisting spinal flexion
Backpack weighted good mornings are an awesome exercise which solves that problem IMO. Or dumbbell RDLs if you have adjustable dumbells
Another leg exercise I love are sissy squats
Gymnast rings are the best tool in the world for bodyweight training too! You can do curls and extensions with them in a really unique, awesome way, as well as a ton of other unique exercises. They’re really easy to do drop sets with since you can adjust your inclination
100% all are great to add into your workouts
Normal squats for juciy af glutes bro, just need to do pretty high vol
@@kafkaontheshore9102 that doesn’t cover the lower back though
@@arandomzoomer4837 just sit up ranrod straight all the time ig
I'm 14 right now, about 5'7 and I weigh around 145 lbs, I'm trying to get to 120 lbs and I don't have access to a gym so thanks so much man you're a life saver
145 is ideal for your height though.
@@rutabaga69 really? I think my weight isn't that ideal, my abs aren't even visible, and i'm currently aiming to get around the 120-130 weight range
@@prod8581you don’t have any muscle man, you have to develop muscle in order for them to show
Hows your physique right now?
@@prod8581 maybe the problem is your bodyfat % ? i look skinny fat so i always thought i was overweight, but turns out my BMI says i'm in the healthy range so maybe you're like me and just need to maitain and build muscle
This video it's great for people like me who suffers from social anxiety but wants to start working out, great video!
You're a legend, this video is exactly what I needed, you've earned my sub.
I was overweight, weighing about 220, and 2022 was the year I finally got back into better shape, I got a dog in January at the beginning of last year. He's very high energy and I live in an apartment, so he needs a lot of walks. As a result I've lost about 25 pounds since last January and my belly's almost gone now, I weigh about 195 as of now.
I've started taking my dog on runs now as well as the walks, because I was noticing a lack of progress and I bought dumbbells a couple months ago. I don't quite have the confidence for the gym yet, and I wasn't quite sure how to work everything out at home, so I was only relying on the dumbbells and the walks/runs with the dog. I googled around for home exercises but a lot required extra equipment or just wasn't quite for me, but this is perfect for me until I finally feel confident working out in a public setting.
Thank you so much.
bro is built like a literal protagonist
Your so underrated, just what i've been looking for!!
I appreciate you sharing the whole plan at the end. Doesn't matter how many exercises I learn, I always feel like I don't know how to fit them into a workout. I also like that you shared the alternatives to build up to the main exercises, that's something I actually will need.
Honestly thanks so much for making this! UA-cam recommended me this video. I'm recovering from a low back injury and an arm nerve operation and have been trying to achieve a foundation level of core strength. This video is extremely well done, clever proven movements with not much equipment needed. Definitely going to try your routine, or a close version to it :)
Thanks again for all the effort, it's hugely appreciated!!
Good luck!
Finally, someone made a straight forward video on how to actually do at home bodyweight workouts. THANK YOU
nah this is bitch training
@@pteronura6739 you a 🤡
@@elisimon6041 did i hurt your feelings fatty?
Ty UA-cam algorithm for recommend me this video. I needed a well done video about working out efficiently at home. This is so useful!
skinny friends, do note that if you do all of this but you don't eat properly it will amount to nothing. You eat to fix your skinny problem.
I eat like a fata$$ but I'm still skinny.
@@demxtethats an excuse which doesn't hold friend, if you're not gaining weight, eat more. "But I eat loads and I'm not gaining weight" EAT MORE. Weight gain = Calorie surplus. High metabolism is great! You can eat more.
@@demxteliquid calories are very helpful if you can't force yourself to eat more (weight gainer protein shakes, honey, fruit juice, multivitamins, olive oil etc.)
Do not replace regular meals with liquid calories though, only add on top of your bulk diet to get those extra calories into your body
Very very true you need to hit your protein demand
Extremely detailed video with awesome explanations. Rly well done!
Thank you!
I am a student and i really love excercise but going to gym take toll of mental energy and TIME which is really hard to save as a student! Keep making videos like these👍
Will do I’m glad you found it helpful
My dude. Sculpted like a god. Great work.
Found this channel today , and can say it has lot of potential
I was searching to restart bodyweight workouts , I'll follow this
Awesome thank you!
Thank you for the informative video. It was easy to follow along and surprisingly relaxing thanks to your calm tone and posture. The editing is simple but you nailed it, I'll definitely be implementing some exercises. Great work Mr. Colin Murray!
No problem hope the exercises help!
Awesome video. Probably one of the best workout from home videos on UA-cam!
That’s high praise I’ll take it thank you
This is the best explanation I have seen on how to get started using calisthenics exercises, so many videos go into crazy detail and show really advanced exercises for those who have been doing it for years but this is perfect for the beginner struggling to figure out where to start.
This is definitely the best video I found ever❤
I used to look very much like you man. In highschool I was lean and healthy and muscular. It was an amazing feeling I really took for granted. I've gained around 100 pounds since moving out on my own and I've fallen into addiction to food and just being lazy overall. I want so badly to get back where I was and just feel good again. I hope I can overcome these issues and start implementing a workout routine like this. I can barely even do a pushup right now...
damn i feel u my guy
Man preaching to the choir. Last time I really exercised consistently every day was in high school, after that just made up excuses on "doing it tomorrow". Took hearing someone say "Get out of your limbo, your detour is not your destination" that really got me moving. Now even if its just doing 2 reps of 10 with a dumbbell Im putting in the work. Same thing to you, even if its just a 20-30 minute walk, put in the work and get out of your limbo.
Good luck mate, I'm sure if you want it that bad, you'll succeed ! I believe in you !
It's been 4 months, so how's it going sir?
How is it going after 5 Months?
You’re a legend. Clear communication, short video, straight to the point, no BS or selling stuff AND after all that, you even gave us a full body workout schedule basically. That’s why I love gym ppl.
Kudos to You Greek God 💪🏻
yo this man is so fire everything was simple, thoroughly explained, knowledgeable, and gave easier adaptations. all in 8 minutes, no excuse to not grow with this information
This is super useful. I wanted to work out but don't know where to start or what I needed. Now I have a good starting idea thanks to this video. You should do a video demonstrating what a typical beginner week would look like. Then more advanced or alternate workouts moving on after. Until then, I'll try to see if I can do the correct forms on here. You got a subscriber in me.
Wow, this is exactly what I've been looking for! Building muscle at home without weights is such a game-changer. Can't wait to hear about your techniques and tips for achieving great results. 💪🏡
This video came to me in the right moment, thank you Colin for sharing your plan. Sometimes going minimalistic is the best way to achieve a healthy routine when time is a problem
Young man, you hit the nail on the head for a lot of people who don’t feel comfortable going to the gym for whatever reason. You’re doing a great job for that demographic. Keep up the great work young man.
Have looked all over UA-cam for someone who showed how to do these exercises.. and found this one.. so glad you did this for those of us who workout at home!
Not only was this video informative but also your presentation is first rate! You have a wonderful personality and you show yourself actually performing these.. very helpful.. and seeing how beautiful you are is both inspiring and wonderful to watch! I am not a guy but I do work out and do deadlift to stay strong and healthy.. this video has really helped!
Thank you for this.. you have both my respect and my subscription!
Really appreciate your kindness and your aesthetic and beautifully natural body! So beautiful to see!
Thanks again for this channel.. and for this incredible.. inspiring.. and helpful video :)
Greatest respect, King!
💙🙏💪
Thank you so much! It means a lot and I’m happy you enjoyed it. I’ll try my best to put out more soon.
@@colinmurrayYT You are very welcome.. appreciate your hard work and dedication.. looking forward to your next video!
💙🙏💪
Awesome boy. Well done!
Leg:
Bulgarian split squat
Pistol squat
Nordic hamstring
Calf raise
Push exercise:
Explosive pushups
Decline pushups
Archer pushups
Pike pushups
Wall assisted handstand push-ups
Diamond pushups
Pull exercises:
Pullups variations
Abs:
Leg L sit raise
Knee raises
very well made video man, straight to the point no bs....
Thanks for tutorial! i never knowed Ed Sheeran make workout tutorial too!! I love your music!
no problem new album dropping soon 👀
Nice! Sprints are great for the lower body and core if you're able to get outside. I also found that one-legged jumps or skipping are GREAT for calves!
Great video. Great information, to the point, and well set-up.
Sprints are great and they make you more explosive which is cool
The title and probably the reason why people watch it includes "at home"!
First thing thing you recommend is "Sprints, go outside, lol"!...
So far are the nicest human when it comes to explaining this to beginners
As someone who used to stay fit or get strong by just doing work and having fun like bicycle through the woods and hills, felling trees and chopping firewood, hauling stuff places
I got an additional thing to learn which is the names of all these exercises you've shown because i never before did your conventional workouts so i got no idea xD
City living and city working makes you into a floppy noodle let me tell you
Anyway thanks a lot for this, i prefer to exercise either in nature or in privacy, i find gyms boring or headache inducing so this is much better way to try and get back to what i used to be, maybe get even better.
And i appreciate a lot how straightforward and to the point you are! I don't need a life coach screaming cliche motivation lines, just some basics and good music.
Thank you a lot for this tutorial man i swear everything was so confusing i've been trying to understand how to get into fitness, choosing what i eat what exercises to do and i've been trying to do it for the past 2 years almost 14 now and i finally found motivation to workout, i'm pretty consistent at the moment and got myself a workout routine based on yours and i'm
slowly getting results i feel my muscles slightly bigger when i touch them so yeah i'm very proud of myself for finally being on the right track now i gotta concentrate on my diet more because it's not in it's best conditions atm ahaha. Anyways thank you a lot for your advice man i'll try to keep up the grind best of luck to ya keep up that amazing physique!
By far the best, beginner friendly and easy to understand video out there. Great to build foundation for calisthenics too. Thank you so much!
No problem glad you liked it!
This must be one of the easiest to follow plan and straightforward video on this topic that I’ve seen in while! I definitely give this a go!
2:35 used to do this when I was a kid, didn't realize how much it helped my abs til now. Nice vid!
There are no excuses, & this video is proof of that, you can work out from your home, with your own body, without any problem, it's just a matter of the real intention & determination to change your body & your habits.
Terrific video bro, straight to the point, concise & tremendously useful, you deserve more views, likes & subscribers, anyway, this is not about quantity, it's about quality!
It's important to remember that each person's fitness journey is unique, and what works for one person may not work for another. It's all about finding what works best for you and your body, and consistently making progress towards your goals.
I can do it but I'm lazy
Upper Body Day:
1. Explosive push-ups 3:25 (3 sets - 8 reps)
2. decline push-ups 3:31 (4 sets - 15 reps) and pull-ups 5:29 (4 set - 12 reps)
3. Pike push-ups 3:55 (4 sets - 12 reps) and inverted row 6:06 (4 sets - 12 reps)
4. Tricep extensions 5:04 (3 sets - 15 reps) and curl-ups 6:21 (3 sets - 10 reps)
Lower Body Day:
1. Bulgarian split squats 1:11 (4 sets - 5 reps)
2. Pistol squats 1:39 (3 sets - 12 reps)
3. Nordics 2:17 (4 sets - 12 reps)
4. Single leg calf raises 3:08 (3 sets - 15 reps
5. Hanging leg raises 6:56 (3 sets - 15 reps)
Workout every other day, 4 times per week ish
Bro has the dream body shape without any nonsense!! Keep it up KING.
4:34 aye those waves!? 🙌🏾 🔥
Straight up looking like Norman Osborn
facts. straight after he took off that rag @@sonqoku132
I tried working out a few months ago at home but didnt really had a great routine to train my whole body. Thank you very much for this video!
No problem!
Awesome video. I like your narration and video editing. You come straight to the point, thats good. I will try the program! Thank you💪
Thank you hope the workouts go well
I fucking love you bro, i dont have enough money to afford gym at the moment and i cant wait any longer to go back to the gym so while waiting i will do these exercises you gave me early as fuck 5 am in the morning and hopefully get back to gym doing intermediate exercises rather than starting all over again :). Thanks
very helpful video man for real thank you for being genuine and honest, that gets you a long way, you seem like a great person to be around, appreciate the routine!!
Wow really nice format and I enjoyed the video. Thanks for the content!
Yeah glad you enjoyed!
This is a good video. Lots of others that I've seen are very focused on stuff like abs and dead lifts. The suggestion to do variations on grips and positioning is so important - I can't remember if you said so but improving fitness takes time and consistency. It might take 6 months to a year of constant regular exercise every week to see results. Getting rest is also important, because a serious injury could prevent you from doing anything in the long run. Make the time to do stretches and range of motion exercises.
This is like the best fit channel on UA-cam. He’s just blunt and doesn’t bullshit for two hundred videos.
Loved the video. I am doing the exact same thing, stopped going to the gym about 2 years ago because I learned that I don’t really need it to achieve my personal fitness goals. Your explanation just boosted my confidence! Cheers
Awesome!! Keep at it
Love your plan, it’s well rounded I most definitely will apply it to my routine 👍🏻
I got a few weight home but nothing amazing and been really struggling on how to properly exercises my legs, this video is great.
Thanks for the info much appreciated.
I’m a 20 year old college student and I have a condition called Klinefelter syndrome which means I have low testosterone causing me to not be able to grow muscle or gain mass like an average person. So your video really helps me workout at home. Thanks dude!
Those workout advices seem to be absolutely achievable - thank you!
Hey Collin, I appreciate you and the video. I'm a 16 year old that's been working on my strength/ muscle for the past year ( as a beginner), and this plan feels very duable for me if I push myself. Thank you for the new plan.
are you still doing that program?
love the workout, it was time to change from my beginner workout plan to something new and I think this is perfect, just need to get a pull up bar
It’s a must you won’t regret it!
I can’t afford the gym so this is great. Thanks 🤩
Hey man hows it going so far
you had me at "Knowledge is power". Legend
Thx for the video Colin. I'm filming my "Home Workout" video today, already had my exercises down - and I came across your video doing title research.... You did a great job explaining the exercises and why you chose them.
Good lighting, good sound - especially because it doesn't echo even though it's a big empty(ish) room.
I can see you put some work into this. Well done!
Thank you I appreciate it and good luck with your filming
Really appreciate your willingness to accommodate the strength levels of everyone watching this by showing us easy, medium, and hard. You’re straight to the point and I learned a shit-ton. A+ material, me lad! 🎉
Bro is a lifesaver I've been wanting to get back to workputs and self help stuff but I'm broke and had no idea where to start thanks mate
You're welcome I hope the workouts go well bro
Thanks man! I'm trying to do some off-season workouts for soccer and tennis, and I don't want to spend money on the gym since it's like 15 minutes from my house, and this video helps a lot for building muscle and has a lot of resistance training that I can do at a field or court.
No problem good luck this season!
MATERIAL NEEDED: 0:15
LEGS: 0:55
Bulgarian split squats: 1:11
Pistol squat: 1:39
Nordics: 2:17
Glutes: 2:47
Single leg calf rises: 3:08
PUSH EXERCISES: 3:14
Explosive push-ups: 3:25
Decline push-up: 3:31
Archer push-ups: 3:44
Pike push-ups: 3:55
Arm raises and delta rows: 4:31
Diamond push-ups: 4:51
Tricep extensions: 5:04
PULL EXERCISES: 5:18
Pull-ups: 5:29
Australian, jumping & negative pull-ups: 5:45
Rows: 6:06
Curl-up: 6:21
Curls: 6:42
CORE: 6:52
Hanging leg raises: 6:56
HOME WORKOUT PLAN: 7:07
Thanks I’m trying to only build legs so this was very useful for not having to watch the whole thing 👍
Great video, I think this is great for new lifters. One thing I always recommend to people is doing jump squats. Even if they weight lift at the gym the explosive movement can leave you feeling sore for days. When I have to workout from home I try to work them into a circuit. Normally it's 10 regular squats, 10 jump squats, Then lunges, Then last jumping lunges switching which leg you kneel on.
I think it's a great beginner routine especially because it doesn't require much mobility or prerequisite strength.
Idk if it’s a really good beginner workout for me. I’m 115 lbs but I can’t even go through the upper body routine. The leg body routine is easy as if I can have good form and every rep counting but for the upper body routine, I have to have every rep count with good form and I’ve been doing it for 2 hours and haven’t completed the routine. Nobody has said if the workout is difficult or not, but for me, it’s so difficult
So it's been a few months since I left my comment. I had just realized at the end of his video he listed his plan. I Don't actually think that that is a great workout routine. frankly it's lot even for an experienced person. I would recommend doing a push-pull legs routine exactly how he demonstrated in the video. That is how I started working out.
If you were to do push-Pull legs I would recommend working out everyday opposed every other day. I think it gives you just enough time for your muscles to recover.
@@Swordfish_
Thanks for the response and tips. Even though ur comment was like 7 months ago, u actually responded. Yeah so basically people have been saying they’ve been thanking this guy for the workouts, but idk if they actually worked out or gain motivation/dopamine from this video and forgot about it later. I didn’t expect u to say about doing the push-pull leg routine everyday, even though I was thinking of just reducing the reps for decline and pike push-ups. But yeah, thanks again for the response and tips.
@@andrewlee9839 Just to be clear I was saying push routine one day, pull routine next, leg routine final day and repeat not to do it all at once. I personally don't take days off I feel like I lose motivation when I do that.
This is pretty much how I started exactly. I did get access to a gym later but I started around the same weight as you around 120lbs at 21 now I sit around 160lbs 25 and am pretty lean. I would say you have even more potential if you're a little younger this routine pretty much hits everything you need. I wish you the best in your fitness journey.
@@Swordfish_ Oh I forgot to mention I didn’t do all of this at once. On Monday, I did legs. Had my hamstrings and claves hurting but the leg routine was great. Today, the upper body was just not for me and my dad is going to make a pull-up bar at my door so I can’t do pull routines atm. Also idk if my weighing scale is rigged because it can be at like 115 (it said 115 today) but sometimes it can go up to 120 and the highest was 123
Ur my inspiration bro. I've been following you for so long