There are 2 common assumptions about Bodyweight Training: 1. It's TOO BASIC to be useful and effective - and in its contrast, 2: Not able to do it, TOO ADVANCED for me. Both are WRONG - Bodyweight Training & Calisthenics CAN be performed at ANY LEVEL. If it's too basic, you can step it up. And if it's too advanced, you can step it down. You can for sure find a balanced level you can train at. Use imagination, creativity, modifications, variations, different angles, one leg/one arm, change sets/reps etc... Find YOUR WAY!!! #motivation #workout #bodyweighttraining #calisthenics #fitness #strengthtraining
All training start from it's basics, THEN step it up. Consistency. For MORE motivation and updates - see the new personal athlete PAGE of Kris. Thank you for the support! facebook.com/kris.karlsson.athlete
Hey! Someone watching in 2020? :-) I tried to add chapters to this video (sections on the progress bar to navigate easier through the video) - Does it work for you?
Before anything.. listen to your body. If it's telling you that you still need time to recover, then do so. Beyond that, try to workout 3-5 times per week. So if you manage to get the first 3 out of 5 splits done in one week, next week continue where you left off. It helps to use a journal or app to keep track of your workouts.
One of the very best exercise videos I've ever seen on UA-cam! Pure tutorial without showing off, proper form used throughout, proper tempo control which is even more impressive, and a good breakdown of how to plan a workout with the moves provided at the end. As a 10 year fitness professional I am not easily impressed by tutorials, but this is perfect. Hats all the way off to you folks!
Hey everyone! I'm glad you liked this video and thank you for all the comments. I can see some of you ask "HOW MANY TIMES per week can I exercise". This will be very individual depending on the intensity of your workouts, experience, and how much you train in general, and so on... You want to find a balance where you can PERFORM & RECOVER. More tough and intense workouts, you need to recover more, and vice versa. For what level and intensity you train at, you will also notice how many days you will need to recover and feel that you can perform well again. If you hit it too tight, you will probably experience that you feel weaker, struggling with the sets reps and you feel you can't perform like you did last time. So it's here you individually need to find a BALANCE that works for you! Always start easy with just 1-a FEW workouts a week, THEN step it up. Find your efficient balance that works fine for you!
One of the few videos out there that actually only tries to help. No posing, no advanced only exercises like many 'beginner' videos have, no nutritional (shopping) advice ^^ Thank you!
3 weeks ago I cut down from smoking a pack and a half a day and started doing push-ups all night at work with my friend. I'm becoming addicted, thank you for this awesome tutorial brother.
This is EXCELLENT! I've been sort of "out of commission" because of a lower back injury/sciatica...and probably lower testosterone levels. I used to work out EVERY day, from weight training, to cardio, to calisthenics....and any other physical activity I could find. I'm 51 and after MONTHS of being sedentary and feeling down about it, I awoke this morning and said "This is the day!" This is inspirational to me. Quality of life, folks!
hey man thanks for uploading this, I am a beginner in calisthenics and was looking for these sorts of workouts since all other ones are too advanced for me :) was really good that you also explained the sets and reps at the end, very informative :)
I'm on my day 3 doing most of this programme and quit going to the gym after almost 4 years of very little progress. And I can feel better days in my fitness life just for the fact that I've never had so much lactic acid in every muscle of my back, chest, arms and legs. Man it hurts but I like it!!!
Nice video like usually with great music. Thank you for paying attention to the beginners like me. Your videos aren't just some demo of your skill but real usefull tutorial for beginners like me. Thank you ! I'm waiting the next !
I have recently turned to mostly bodyweight exercises, mostly because of my age (60), but still do Squats, Straightleg Deadlifts and Overhead Presses occasionally to keep a certain level of overall body strength. Back to your video...finally a bodyweight video that someone isn't "showing off", and giving you real exercises people can follow and actually do. I choose a certain number of reps per exercise and do as many sets as necessary to complete them, with 30 seconds btwn sets and 1 minute btwn exercises...getting good results and better cardio. Thanx for the video...
thanks this is just what I needed after doing high rep/low weight and low rep/heavy weight for a while. This will be my training for the next 6 weeks and hopefully after the first session I can set some realistic goals. cheers
Finally! Someone doing ALL the exercises with good, proper form. Thank you for not cheating (yourself or us, your viewers)! For crying out loud, why is it so f**ing difficult to do the range of motion with strict form. Thank you for "showing us the way"!
I saw a lot of videos about calisthenics (own few books too) ... but I think this is the most helpful one I found. Simple but powerful, showing all that beginner could ever want/train. Thanks for such great stuff :)
You sir are a big inspiration to the people. Got videos of you on my Facebook, because you are a future of inspiration to become good looking for many people. Respect! Long lives Calisthenics!
The people who post these videos for others to learn are real heroes. Thanks for sharing this info I'm slowly progressing and improving, and again I'm really thankful for your help. Keep it up!
I've started to add calisthinc training into my current programming, have been weight training for a few years now and fancy a new challenge. Great tutorial for those new to it, I'm looking forward to giving this a go later! Think I might start missing the squat rack though 😂 Thanks for the inspiration!
push up using the top of your fingers. Definitly start off slow 2 to 5, but when u build it up, it creates massive grip. Nice training tips, thx for the upload.
You really motivated me to do Calisthenics, ANYTIME and ANYWHERE. Really like your videos, I'm trying to create my personal training program and founding it on "your" exercise :)
It's time to move bro ! I am sorry to disturbing you.I am a beginner in Parkour.I started to practice this sport not long ago.And I started to record videos about my journey to motivate as many people as I can.If you are intrested in Parkour, then let's keep moving forward together !:)
Thanks for a great full body video. I've been running, weightlifting and cycling off and on for decades. Have been consistently active in 2015, now looking to incorporate calisthenics. I subscribed, looking forward to this channel...
THANK YOU!!! FINALLY some straightforward-not showing off-properly explained (calisthenics) workout! i'll recover from horrible sore muscles from an incompetently run crossfit trial class and i'll get on it with hard! thanks!
NEW video! Some Bodyweight / Calisthenics Basics. Very common questions about Bodyweight Training: What are the basics? How to get started? Full body exercises? And so on... I hope this video can be helpful to many, and inspire to a lot of training! If you like the video, please like/share :) Thank you!
Lol was thinking to myself "damn that looks like Sweden, similar to where I live". Then I see "Skyttehögskolan". Cool. I cannot even pinpoint what I recognize in the Swedish enviroment
Thank you for this video I was thinking alot of the harder versions of your exercises were impossible for me to do.Like squats.Hurts my knees for now but lunges didnt.etc.Thanks for showing variations that I can do till im stronger💪
This shit works- and its the most natural form of exercise as our muscles evolved to pull our body weight around. I was diagnosed with 3 torn disks about a year ago, on massive doses of codine etc just to get through the day. Pull ups, chin ups etc all helped strengthen my back and improve my posture. I still get sore sometimes, but recovery is 10x faster these days. Of course, improved diet and being vigilant with hydration probably helps too.
Superb. I was looking for this only! An amazing routine which was intense. I am not exactly beginner so I didn't want to those extremely beginner routines and the last example routine (challenging one) is exactly what I wanted!
Great job with the video. Honestly one of the better tutorial vids I've ever seen. One thing that stuck out was the arched back during HSPUs. That'll get people hurt right quick. Otherwise great work.
I used do calisthenics before I even knew what it was, doing the inverted rows under a coffee table in my living room and push ups, loving the way the strength hit me, good times
Great, succinct video. I'm very interested in calisthenics, and this doesn't look too intimidating! Hoping to achieve my first pull up by the end of the year :)
Great channel! I've been running and doing strength training at the gym for years but i want a new challenge and love to train outdoors so def gonna give this a go. Thanks for explaining and motivating!
2024
There are 2 common assumptions about Bodyweight Training:
1. It's TOO BASIC to be useful and effective -
and in its contrast, 2: Not able to do it, TOO ADVANCED for me.
Both are WRONG - Bodyweight Training & Calisthenics CAN be performed at ANY LEVEL. If it's too basic, you can step it up. And if it's too advanced, you can step it down. You can for sure find a balanced level you can train at. Use imagination, creativity, modifications, variations, different angles, one leg/one arm, change sets/reps etc... Find YOUR WAY!!! #motivation #workout #bodyweighttraining #calisthenics #fitness #strengthtraining
All training start from it's basics, THEN step it up. Consistency. For MORE motivation and updates - see the new personal athlete PAGE of Kris. Thank you for the support! facebook.com/kris.karlsson.athlete
Hey! Someone watching in 2020? :-) I tried to add chapters to this video (sections on the progress bar to navigate easier through the video) - Does it work for you?
Timeline is split in chapters indeed, looks good. Great vids man
Yeah.. Works perfect. Great video btw
Yes!!!
Excellent.
Tq
1. Back/Biceps
0:16 Inverted Rows
0:47 Pulls ups
0:55 Chin ups
2.Chest/Triceps
1:23 Standard push ups
1:55 Close grip push up
2:06 DIPS
2:25 Bench DIPS
3.Legs/Glutes
2:34 Squats
2:41 Walking Lunges
2:50 Stationay Lunges
3:03 Stepping Lunges
3:12 Step ups/ high steps
3:26 Calf raises
4.Shoulders
3:43 Pike push ups/shoulder push ups
4:06 High row
5.Abs/Core
4:23 Crunches
4:36 Sit ups
4:51 Elbow plank
5:00 Hanging knee raises
5:21 Hanging leg raises
5:31 Example routines
+AoC gratitude
this actually helps
do i do all of this in one session? also how often do i do these exercises during the week pls
Before anything.. listen to your body. If it's telling you that you still need time to recover, then do so. Beyond that, try to workout 3-5 times per week. So if you manage to get the first 3 out of 5 splits done in one week, next week continue where you left off. It helps to use a journal or app to keep track of your workouts.
Or just watch the full video cuz its straight to the point
You know it's 100% legit when the video is not trying to make you pay for a program or gym equipment.
"Or no bar at all? Find one!" Man, I did! I found one and I drank all night! I'm still not a hugely buffed bro!
Haha :-D
One of the very best exercise videos I've ever seen on UA-cam! Pure tutorial without showing off, proper form used throughout, proper tempo control which is even more impressive, and a good breakdown of how to plan a workout with the moves provided at the end. As a 10 year fitness professional I am not easily impressed by tutorials, but this is perfect. Hats all the way off to you folks!
Hey everyone! I'm glad you liked this video and thank you for all the comments.
I can see some of you ask "HOW MANY TIMES per week can I exercise". This will be very individual depending on the intensity of your workouts, experience, and how much you train in general, and so on... You want to find a balance where you can PERFORM & RECOVER. More tough and intense workouts, you need to recover more, and vice versa. For what level and intensity you train at, you will also notice how many days you will need to recover and feel that you can perform well again. If you hit it too tight, you will probably experience that you feel weaker, struggling with the sets reps and you feel you can't perform like you did last time. So it's here you individually need to find a BALANCE that works for you! Always start easy with just 1-a FEW workouts a week, THEN step it up. Find your efficient balance that works fine for you!
One of the few videos out there that actually only tries to help. No posing, no advanced only exercises like many 'beginner' videos have, no nutritional (shopping) advice ^^ Thank you!
Word. Refreshing it's a "beginner" calisthenic video that includes a few variations of each basic exercise type. Including the actual beginner ones.
Who the fuck disliked this shit?!?!
3 weeks ago I cut down from smoking a pack and a half a day and started doing push-ups all night at work with my friend. I'm becoming addicted, thank you for this awesome tutorial brother.
I cut down to 5 cigs a day, my bad.
i just have 1 cig after hard work xD
+Shaun Moore Well done man! Keep it up. Soon the change will be greater if you keep at it. Good luck.
I think it's ok to smoke some cigarettes a day when you do sports. it's way better than just smoking and sitting on the couch :D
+Shaun Moore good job, you still doing push ups?
This is EXCELLENT! I've been sort of "out of commission" because of a lower back injury/sciatica...and probably lower testosterone levels. I used to work out EVERY day, from weight training, to cardio, to calisthenics....and any other physical activity I could find.
I'm 51 and after MONTHS of being sedentary and feeling down about it, I awoke this morning and said "This is the day!"
This is inspirational to me. Quality of life, folks!
dougalina123 Sounds awesome, find your way and get back to your active lifestyle again :) And thanks for the comment.
hey man
thanks for uploading this, I am a beginner in calisthenics and was looking for these sorts of workouts since all other ones are too advanced for me :)
was really good that you also explained the sets and reps at the end, very informative :)
Awesome routine, this should get most beginner started and build a good athletic physique for sure.
This is an incredibly helpful and instructive video. Many thanks to you for taking the time to make and share it. Peace
Greg Voiles Thanks for the feedback, glad it could help. Thanks for the support :)
I'm on my day 3 doing most of this programme and quit going to the gym after almost 4 years of very little progress. And I can feel better days in my fitness life just for the fact that I've never had so much lactic acid in every muscle of my back, chest, arms and legs. Man it hurts but I like it!!!
since i dont have a gym membership anymore i might as well try this
+DiLLZGFX Hows the progression? I also have quitted the gym
trust me it's A lot better
do both of them. You will see the massive results
How did it work?
Nice video like usually with great music. Thank you for paying attention to the beginners like me. Your videos aren't just some demo of your skill but real usefull tutorial for beginners like me. Thank you ! I'm waiting the next !
Thanks, good luck with your training journey.
I have recently turned to mostly bodyweight exercises, mostly because of my age (60), but still do Squats, Straightleg Deadlifts and Overhead Presses occasionally to keep a certain level of overall body strength. Back to your video...finally a bodyweight video that someone isn't "showing off", and giving you real exercises people can follow and actually do. I choose a certain number of reps per exercise and do as many sets as necessary to complete them, with 30 seconds btwn sets and 1 minute btwn exercises...getting good results and better cardio. Thanx for the video...
thanks this is just what I needed after doing high rep/low weight and low rep/heavy weight for a while. This will be my training for the next 6 weeks and hopefully after the first session I can set some realistic goals. cheers
trevor coombes Always nice with some variation in the training! Keep it up
Finally! Someone doing ALL the exercises with good, proper form. Thank you for not cheating (yourself or us, your viewers)! For crying out loud, why is it so f**ing difficult to do the range of motion with strict form. Thank you for "showing us the way"!
thanks for the inspiration! the world is our gym
The PERFECT introduction to calisthenics exercises bro! Thanks!
Sweet Natural Living Thanks!
I saw a lot of videos about calisthenics (own few books too) ... but I think this is the most helpful one I found. Simple but powerful, showing all that beginner could ever want/train. Thanks for such great stuff :)
Like all the great variation from easy to advance. Also you show everyone no need to join a gym, just get out to a park . Thk you. :)
Amazing video. Set up perfectly. Many Angeles for each exercise. Different variations of most of them. If only I can give two likes
+Tech Wizard Thanks a lot!!
This is amazing!!! I can easily train myself just from this video!!! Good stuff man!! Thanks!!
Man i have to say, that i love your workout plans, they are so clean and easy to understand, keep up the good work!
Bruno Silva Thanks!
This is different from other videos. This is simple and objective, thank you!
great tutorial man, respect from Chile.
Armiger Thanks man, respect from Scandinavia!
This is like a database, I need actually functional calisthenics work out routines
You sir are a big inspiration to the people. Got videos of you on my Facebook, because you are a future of inspiration to become good looking for many people. Respect! Long lives Calisthenics!
The people who post these videos for others to learn are real heroes. Thanks for sharing this info I'm slowly progressing and improving, and again I'm really thankful for your help. Keep it up!
Thanks, I appreciate the comment :)
I've started to add calisthinc training into my current programming, have been weight training for a few years now and fancy a new challenge.
Great tutorial for those new to it, I'm looking forward to giving this a go later!
Think I might start missing the squat rack though 😂
Thanks for the inspiration!
Greatest fitness guru I've ever saw in my life. You have strength, skills, stamina, speed and an amazing body. Salute!
thank you for your excellent video. I am 48 and after practising many sports I'm tinking over doing calisthenics work-out.
Great video sir. Many thanks and have a good day.
Just subbed the video. best basic workout video out there.
Real clean .love it. keep it up.
frank heidstra Thanks a lot :)
push up using the top of your fingers. Definitly start off slow 2 to 5, but when u build it up, it creates massive grip. Nice training tips, thx for the upload.
You really motivated me to do Calisthenics, ANYTIME and ANYWHERE. Really like your videos, I'm trying to create my personal training program and founding it on "your" exercise :)
Great job bro!
Thanks bro :)
Excellent video overall. Appreciate it
It's time to move bro !
I am sorry to disturbing you.I am a beginner in Parkour.I started to practice this sport not long ago.And I started to record videos about my journey to motivate as many people as I can.If you are intrested in Parkour, then let's keep moving forward together !:)
Thanks for a great full body video. I've been running, weightlifting and cycling off and on for decades. Have been consistently active in 2015, now looking to incorporate calisthenics. I subscribed, looking forward to this channel...
inda mitchell Sounds awesome, good luck with it. thanks for watching and following :)
As a person with bad knees very likely due to weightlifting when I was around 14, this gives me hope to get in shape (muscle and speed/agility)
wow.. i am your fan!!! started doing this today!!!
+windyrain storm Thanks, keep it up :)
2023
Thanks for posting reps and sets at the end of video. Most videos don't do that and its very helpful. Appreciate it brotha.
THANK YOU!!! FINALLY some straightforward-not showing off-properly explained (calisthenics) workout! i'll recover from horrible sore muscles from an incompetently run crossfit trial class and i'll get on it with hard! thanks!
that guy makes it look so easy
Forfax Sake We all start and progress from some point, step by step.
NEW video! Some Bodyweight / Calisthenics Basics.
Very common questions about Bodyweight Training: What are the basics? How to get started? Full body exercises? And so on... I hope this video can be helpful to many, and inspire to a lot of training!
If you like the video, please like/share :) Thank you!
One of the tests of a good video: it stands the test of time. 5 years on and I am getting a lot out of your video. Thanks!!
Underrated channel, my favourite so far, quality video.
Thanks a lot :)
So I did this today.. And my back, shoulders and butt are sore asssssss lol worth it!!
Avoid gyms. Get de best of the nature and mind
Lol was thinking to myself "damn that looks like Sweden, similar to where I live". Then I see "Skyttehögskolan". Cool. I cannot even pinpoint what I recognize in the Swedish enviroment
Exakt samma sak här. Man känner igen de gamla skolbyggnanderna av tegel, skogen osv haha. Förstod direkt att det var Sverige.
I love your workout routine. Each video is new and fresh and especially the environment you're in. Love it!!!
I'm still watching and still being motivated by 💪your videos
is there a video or suggestion on how you should eat..? thank you in advance!
What's the difference between a High Row and an Inverted Row?
+Euan Jonker just answered it, so check the recent replies in comment section :)
I find your video very instructive and professionally made! Great work!
Thank you for this video
I was thinking alot of the harder versions of your exercises were impossible for me to do.Like squats.Hurts my knees for now but lunges didnt.etc.Thanks for showing variations that I can do till im stronger💪
Yo he was at my old school. The third way of doing the first excercise. At fridhemskolan right?
And not only my first school he's at the school where I'm going right now!!
+Sepzilla HD I don't know if he's Swedish he does look Swedish and yeah he probably lives somewhere I do to
+Sarrow Gaming that's cool maybe you'll see him one day.
Unbelieveble those calves are ...
This shit works- and its the most natural form of exercise as our muscles evolved to pull our body weight around. I was diagnosed with 3 torn disks about a year ago, on massive doses of codine etc just to get through the day. Pull ups, chin ups etc all helped strengthen my back and improve my posture. I still get sore sometimes, but recovery is 10x faster these days. Of course, improved diet and being vigilant with hydration probably helps too.
Superb. I was looking for this only! An amazing routine which was intense. I am not exactly beginner so I didn't want to those extremely beginner routines and the last example routine (challenging one) is exactly what I wanted!
Razor Stan Awesome :)
Thank you...
NEW BICEPS Workout Video here: Bodyweight Biceps Workout - Exercises & Routines (Calisthenics)
For INTERMEDIATE & more Advanced Level, see the NEW VIDEO here (also includes a WARM UP Routine): ua-cam.com/video/FlwDAZ7SSwY/v-deo.html
great stuff man, keep it up. nothing like training outdoors with fresh air :)
You have the best calisthenic videos, guys! Very, very useful.
Very good ideas to get started. Good insights on how to increase/decrease difficulty by positioning the body.
Greetings from France
Great job with the video. Honestly one of the better tutorial vids I've ever seen. One thing that stuck out was the arched back during HSPUs. That'll get people hurt right quick. Otherwise great work.
Great video, helped me tremendously as i couldn't find any routine for myself. Big thanks and thumbs up.
Thanks for your consistency!!
Thanks for supporting and commenting on the videos ;)
every time your video is that I have more motivation to practice, thank you very much!
love the video it actually shows me what do to and now talking about all the things we should do it shows us what and how
I used do calisthenics before I even knew what it was, doing the inverted rows under a coffee table in my living room and push ups, loving the way the strength hit me, good times
i'm a beginer, so thanks for all you're tips, from france.
Val Philippe Great to know you found it useful, thanks for watching. Greetings from Sweden
Great, succinct video. I'm very interested in calisthenics, and this doesn't look too intimidating! Hoping to achieve my first pull up by the end of the year :)
That's great, stay consistent and you will achieve it :)
Friend you are my inspiration, I start training calisthenics, God bless you Bro ...
Greetings from Mexico
love this, given me some good understanding and ideas to incorporate into my workout routine. Thanks!
Great channel! I've been running and doing strength training at the gym for years but i want a new challenge and love to train outdoors so def gonna give this a go. Thanks for explaining and motivating!
Thank you!! Awesome video!
No more calls, folks. We have a winner! I wonder how many drivers have hit the curb gawking at this guy.
Great Routine ... nicely done and well filmed.
Timeless motivating, so amazing seeing again 💪👍👍💪
thanx Kris for the vid, very helpful
Great! Thanks Z. And congrats to a good performance by your team Algeria in the world cup, very entertaining to watch.
thanks bro u are the boss
Great video! Keep up the good work! The last routine you typed up with more intensity will most likely be the routine I will choose.
Awesome vid. Thanks for sharing ;)
this is great! I start my calisthenics training tomorrow and this is exactly what I needed...thanks!
Tony GameTime Johnson Awesome, thanks :)
Thank you my friend, your contribution is priceless..
Bill Mantzounis Thanks for the support! Happy to hear that :)
Great videos of the essentials; thank you for putting this together.
pure tutorial of pure body weight exercises, best video I have ever seen....
Awesome I will put this training to good use. Tack!
This is such a great video thanks exactly what I was looking for!
i'll follow this step :D thanks for sharing
Good stuff man. Im doing this right now. Just wanted to drop a thanks in there cause ive wanted to try this for a while.
Bryan Lentz Thanks. Cool, good luck. Lets hear in a while how its going.
Your videos have the most beautiful nature landscape.
Great guidance man
great video! thanks!
I still love this video! It s been a long way!
I love calisthenics workouts! Great way to be fit with minimal chance of injury.