I have a suggestion to improve your video. You are speaking to fast sometimes. You need to improve your pronunction. I am also like you. Please don't take this as an insult
Much appreciated, I used to do timestamps for the Canadian Trucker Protest livestreams so I can appreciate the effort you made into making everything neat and formatted. It definitely took you a lot of time. Thank you for your effort
Talk about the Holy Grail for calisthenics beginners. I have felt so overwhelmed with the idea of progression in calisthenics, but this video has relieved a TON of doubt and confusion. This is going to get me exactly where I want to be by the end of the year. Thanks from the bottom of my heart
@@theactual3684 Its kinda up to you since nobody knows how far you are into Calisthenics. I would say aim for 3x12 for each exercise and if its to easy just repeat it, ig. Example: 1. Pike pushup 3x12 2. Dips 3x12 (might be hard if you're a beginner) 3. Pike Pushup 3x12 4. Diamond Pushup 3x12 (for beginners this might be hard as well) 5. if this wasn't enough start at 1. 30-45 seconds break after one (or just when you feel ready again) set and between each exercise 2-3 minutes break, so you have strength again for the new exercise. If this is to hard adjust the number of reps and slowly build up your strength.^^
Coming across this video has helped me a lot with focusing on my fitness goals. This is 100% hands down the best calisthenics guide on UA-cam. I really appreciate and respect the effort you've put into this world class training video!
@@vc4961 first of all, how would you know, its very possible to achieve this amazing physique naturally cuz he is mostly very lean and doesnt have an insane amount of muscle mass, and even if he is on test what does that change. its still a good video, he still has a hella impressive physique and he is still strong as fuck, and you will never be with that attitude.
This is one of the chillest workout videos I’ve ever seen. I’m done with trainers yelling at me as they try to pump me up. Appreciate your style. Subbed ✅
@@drewbutdiff.3322 I wonder if it is a bit much to perform all sets to failure. Maybe it is ok if you take 5 minute or longer breaks. IMO breaks don't make your workout worse.
I purchased your beginner/intermediate system through your tik tok. Have to say I'm progressing nicely. Not too many exercises but the format makes for excellent progression. At 49 yrs I'm still challenging myself every day. You are an inspiration to this old man here! Keep defying gravity 🙏🏻
@@davidjalkh Thanks for the kind words. I started my life training at 8 yrs old. Former fighter then martial arts teacher. Fitness is a way of life and a life worth living! Good luck on your journey.
Watching your vids on insta has been a crazy boost of motivation for me. I'm in tech school for air force fire protection right now and with all of the physical stuff we do, it's hard to not get lazy. But your vids keep me motivated to follow your program and keep improving. Keep it up man
You wouldn't believe this was the video I have been praying for. I am a 17 year old girl looking to getting into calisthenics to improve her self esteem and confidence, so thank you so much. Is there anyway you can talk about how you learned and do a few more beginner and intermediate videos. Liked and subscribed to support you through your journey. ❤
Day 1: Push 1. Pike pushup (Scapula elevation) (8:14) 2. Dips (7:00) 3. Archer pushup (6:45) 4. Pushup with slow eccentric (6:29) 5. Incline pushup (6:09) Core: 1. Hanging knee-raise (13:45) 2. Hollow body hold (15:36) Day 2: Pull 1. Pullups (9:46) 2. Inverted rows on ring (scapula retraction) (12:03) 3. Pullup negative (11:06) 4. Inverted rows with bent legs (12:23) 5. Deadhangs (10:53) Core: 1. Leg raise with one leg (14:13) 2. Seated pike lifts (14:30) Day 3: Legs 1. Pistol squat (16:36) 2. Nordic curl negative with posterior pelvic tilt (18:10) 3. Sliding hamstring curl (18:26) 4. Single leg calve raise (18:56) 5. Elevated single leg calve raise Core: 1. Hanging knee raises with leg extension (14:18) 2. Hollow body hold with arm circles (16:02)
Thank you bro❤️💪 Don't worry, take your time, its normal. Before i started cali i did a period of workout at home and it was so bad and random that now i laugh when i think about it, but it helped me build a little bit of strenght, so when i entered cali gym i could do 2 ugly and funny to watch pull ups🤣🤣 Dont worry! Focus on working hard! Your body will adapt faster than you thinkl
@@thequickwit8174 Determination, willpower, grit, discipline and SERIOUS training. Let's go my friend. One muscle up is nothing. You need to think beyond that. Your goal is to do it with 1 hand and 50kg weights on!
Thank you for sharing your teachings in such a simple 25 minute video, this knowledge you share has helped me and I’m sure it has helped a large number of people as well! I’m astonished that you upload such wisdom for free.
Having your shirt off while being so lean and muscular really helped me understand these movements. Seeing your muscles activate is important for me when trying to learn calisthenics. Its like you gave us a bit of an anatomy lesson haha
exactly what I was looking for. all of the information and steps to take me from beginner to advanced without needing to piece it together from tons of videos. thank you brother
“But if you don’t have any friends you can also use a stable couch or bed to hold you down” 😭😭. Great video man, I’ll definitely be implementing these into my workouts. 👍
no subscription fees, just straight up helping those whom are interested in or already in the process of training with calisthenics. mad respect bro 🤙🏽🔥
I’ve seen plenty of beginner videos, this is by far the most detailed and informative. I’ve been training for a while and I still found value. Excited for your future!
Bro, you don't have to thank us for the support: your videos are just simply Well Made because of the perfect explanations for every subject, in every clip of an exercise you put all the angles for the easier understanding of the viewer etc. I could stand here all day listing the nice things that you do in order to make these videos entertaining, understanding, educational and much more. We are the ones who should THANK YOU!!
I'm a powerlifter by trade, but my son wants to start training. But he's too young for weights. This video couldn't have came at a more perfect time. Thanks man!
Thank you. My dad used to work out when I was little, and my parents always told me I was too young for weights, until I was like... 15. I didn't even know calisthenics existed. Your son will definitely be grateful.
As a 10 year old who jist started Calesthetics this is pretty helpful Im doing this to gain strength for my Boyscout training on june 23 and come prepared
Holy…. Usually don’t write comments but this deserves one. Absolutely everything you need to know to get started distilled in a very comprehensive 25 min video. There is no excuses now. Great video and thank you!!
I started calisthenics 1 month and a half ago. I do full body three times a week and I've noticed great strength gains. When I started i could barely do 3 diamond push ups and now I can do up to 11. As for pull ups, I went from 3 to 7-8. I haven't noticed significant changes to my body yet but I'm patient!
yeah there is a chance you are burning muscle fibers for energy if you arent eating enough protein which you will still gain strength, but the size wont really increase. watch some more detailed videos on workout dieting, it is actually pretty simple I think
@@r.garcia4937 3 times since it's a full body routine with 18 sets per muscle group/week since i'm a beginner. Plus some accessory work to side and rear delts. You can always split up the routine to upper/lower or push pull legs
Bro just, u might have uploaded the most no BS calisthenics Video on the Internet. Respect. I wish u uploaded one year ago I would be an advanced athlete by now but with collecting all kind of Information from the Internet I only managed to achieve the intermediate level where I hit platos constantly and don't know how to start with skill training. I m looking forward to ur videos. Much ❤️
@@lilyok6485the Boss already cleared everything in his video :D but why not I can give some advice aswell , master the basics, Track ur progress ,don't rely on motivation be disciplined
Today, I unlocked the full arm-stretch on the archer push-up. A someone transitioning from weightlifting to calisthenics, this is massively encouraging.
You are the first person to show me realistic rest times between sets, all other ppl i watched on this type of videos make me do extreme cardio basicly which is impossible for me but you putting in exact numbers that i found for myself by trial and error actually shows me that youre a real person and thus i can trust you on other tips too, i will actually attempt this, thank you for this incredible advice !
This is incredible, I started calisthenics almost a year ago, even building up the strength to do a banded muscle up. But I realized I was holding myself back as a lot of my form was wrong! Thank you for this vid :D
for personal reference: Day 1 | Push | 3 Sets Of 10 Reps For Each Exercise (1-3 or 3-5 min rest per set) 1. Pike Pushup (Scapula Elevation) (8:14) 2. Dips (7:00) 3. Diamond Pushup (6:45) 4. Pushup With Slow Eccentric (6:29) 5. Incline Pushup (6:09) Day 1 | Core | Till Failure 1. Hanging Knee-Raise (13:45) 2. Hollow Body Hold (15:36) Day 2 | Pull | 3 Sets Of 10 Reps For Each Exercise 1. Pullups (9:46) 2. Inverted Rows (11:47) 3. Pullup Negative (11:06) 4. Inverted Rows Bent Legs (12:23) 5. Deadhangs (10:53) 6. Pullup Isometric Holds (11:26) Day 2 | Core | Till Failure 1. Hanging Knee-Raise (13:45) 2. Seated Pike Lifts (14:30) Day 3 | Legs | 3 Sets Of 10 Reps For Each Exercise 1. Pistol Squat (16:36) 2. Nordic Curl Negative With Posterior Pelvic Tilt (18:10) 3. Sliding Hamstring Curl (18:26) 4. Single Leg Calve Raise (18:56) 5. Elevated Single Leg Calve Raise (19:19) Day 3 | Core | Till Failure 1. Hanging Knee-Raise (13:45) 2. Hollow Body Hold With Arm Circles (16:02)
This has got to be the best calisthenics video ive watched. you literally showed and answered all my questions regarding calisthenics in one video for the freeski. bless your soul!
I followed this training program for like 3-4 weeks for trying to get my first muscle up, the results were absolutely shocking. After doing it for a while I can already do 3 muscle up in a row😨
I've been going to the gym for 4 months now. Before that I did 0 excercise. These past few months ive been gaining some strength and I wanted to start doing Calisthenics. Thanks to you now I have a starting point! Thank you very much!
I know this video was over a year ago, but even though I don't necessarily consider myself a beginner, this vid has helped me a ton to finally have a properly made workout schedule. Thanks for this video, and keep it up!
i dont think ive ever watched a youtube from start to end with FULL concentration... MATE..ur video was SO HELPFUL and THANK YOU SO MUCH... U've truly honed ur body and u are an amazing role model!!
I appreciate this, man. I'm usually a lifter, but I recently decided that calisthenics was a better option for my health goals. This was a nice guideline that I believe will help me progress efficiently. Keep grinding!
Pistol squat tip: if you have trouble keeping balance on your way down, try going down on two legs, then extend one and try going up on one. Once you got that in good form, it would be easy to go down on one leg as well. Worked for me at the very first time I ever tried the pistol squat.
Very organized video sir Leo, it's Sunday in our country so I'll start Tommorow. I'll comeback 6 months from now and show my progress. Thank you for making this video, you inspired a lot of teenage who's aiming but has no idea on how to start calisthenics.
One of the best Calisthenics video i've ever seen. It's amazing how you explain the management of the workout plan and the way you have to increase the difficulty.
Just got into calisthenics as a beginner and this video is amazing at explaining everything - it's so well-explained and thought out. Thanks for this! Super motivated to keep improving.
Congrats on the first video you did a great job! It was so fluent that I finished it in one sitting. I hope it won't take long for you to upload the next video!! 😂
Thanks a lot for this video man, many will need it. Btw, a little recommendation for all the begginers in calisthenics here watching. If you want to train for strenght and hypertrophy at the same time and you have a very limited time, then you can do a combination of compound movements, with 3-5 repetitions and doing 5 sets, which will potentially stimulate hypertrophy
Genuinely, thank you SO much Leo. You have no idea just how significant such an informational and concise video is to me. I've been meaning to get into the world of fitness for a while now, but with all of the different opinions on what's best and how certain things should be done, I couldn't help but feel intimidated. There's just so much information that it feels hard to keep up sometimes, so thank you so much for this wonderful video of yours. I truly appreciate it and am looking forward to progressing in my calisthenics journey along with you. Much love to you and your loved ones
Been doing calisthenics for 4 months and I feel like I’m doing the right exercises to build my way up to what I want to be able to do and this videos covered most of what I’ve been doing already. I feel a lot better now that I know I’ve been on the right path And I have a few extra things to add to my routine. Thank you!
I was randomly scrolling through my feed when i found this absolute godsend. I've been trying to get into calisthenics for awhile but never found someone who got straight to the point and didn't need a paid course. Amazing video, you just earned another sub.👍
Leo, you were able to motivate me to start training even though I'm not a very sportive person. In the place where I live the temperature is still below zero, and now I go outside almost every day and do pushups and stuff in the snow. Thank you very much for your energy and knowledge!
I'm now just starting to do calisthenics because I don't really enjoy the gym. Thanks to you I can start properly and know what to do. I really appreciate this guide.
this is honestly really great stuff. I've had a steady routine for about a year and a half now with weight training but started incorporating callisthenics into my workouts about eight months ago. I recommend a combination of both if you have access to resistance training, but I like to emphasize that, in my experience, callisthenics are really valuable in improving day-to-day bodily function. It's certainly fine to use or the other to a greater or lesser degree, just find what works for your body, budget, and lifestyle.
@@lilyok6485 This video had some good advice for beginners. I would add to focus on the form of a movement to maximize achieving your goals, rather than just doing them. Also, at least for me, when I started I was really self-conscious about being "the new one" in the gym. In reality, nobody cares. One of my favorite parts about being at the gym is that, without a single exception, everybody who's there is making an effort to improve themselves. Everybody started somewhere, and everyone has different motivations for starting. Find what works for you.
**Copy pasted for personal use** Day 1 | Push | 3 Sets Of 10 Reps For Each Exercise 1. Pike Pushup (Scapula Elevation) (8:14) 2. Dips (7:00) 3. Diamond Pushup (6:45) 4. Pushup With Slow Eccentric (6:29) 5. Incline Pushup (6:09) Day 1 | Core | Till Failure 1. Hanging Knee-Raise (13:45) 2. Hollow Body Hold (15:36) Day 2 | Pull | 3 Sets Of 10 Reps For Each Exercise 1. Pullups (9:46) 2. Inverted Rows (11:47) 3. Pullup Negative (11:06) 4. Inverted Rows Bent Legs (12:23) 5. Deadhangs (10:53) 6. Pullup Isometric Holds (11:26) Day 2 | Core | Till Failure 1. Hanging Knee-Raise (13:45) 2. Seated Pike Lifts (14:30) Day 3 | Legs | 3 Sets Of 10 Reps For Each Exercise 1. Pistol Squat (16:36) 2. Nordic Curl Negative With Posterior Pelvic Tilt (18:10) 3. Sliding Hamstring Curl (18:26) 4. Single Leg Calve Raise (18:56) 5. Elevated Single Leg Calve Raise (19:19) Day 3 | Core | Till Failure 1. Hanging Knee-Raise (13:45) 2. Hollow Body Hold With Arm Circles (16:02)
Been watching a couple Calisthenics guides to get into it and this one was by far the best. Very insightful and detailed and gives you everything you need to begin. Thank you so much Leo.
I've started incorporating calisthenics into my bodybuilding routine. Started with ring push-ups, as well as chin-ups and pull-ups. Side note: I must say, you guys score 10/10 for cool points lol
Great video, you have my goal physique and calisthenics strength. The journey is going to be much easier if you keep posting, keep at it😃 Thank you Leo
Thank you very much for sharing your wisdom. It would be also very interesting to know your takes on nutrition and your opinion on cardio. Really appreciate the content, bro!
I am crying LITERALLY, this is like 5th time I referred back to this video. IT'S SO GOOD. I'm slowly moving into callisthenics, this video is so useful. 🔥
Incrível! simplesmente incrível com esse vídeo eu pude aprender sobre tudo que eu tinha dúvida na calistenia, agradeço muito por ter encontrado esse canal!🎉🥳✨🔱
Apologies for the audio. Had to replace most of it due to static and radio waves. Will learn from this😩🤣 lmk what yall would like to see next!
I have a suggestion to improve your video. You are speaking to fast sometimes. You need to improve your pronunction. I am also like you. Please don't take this as an insult
@@bestselfimprovement3 agree
@Prasant Paudel for sure bro, still getting used to speaking in from of the camera
@@saypookguy Best of luck, bro.
I feel like sometimes at the end of the line your voice becomes low and becomes bit unclear with backgroung sound.
*Stretching and warmup* 3:07
- Wrist stretches 3:08
- Wrist extension 3:39
- Dislocated shoulder 3:52
- Standing hamstring stretch 4:20
- “Warmup“ (knee pushup) 4:48
*Pushing movements* 05:09
- Pushup 5:25
- Scapular protraction and retraction exercise 5:46
- Knee pushup 6:03
- Incline pushup: 6:09
- Diamond pushup 6:13
- Pseudo planchet pushup 6:23
- Pushup with slow eccentric 6:29
- Explosive pushup 6:42
- Archer pushup 6:45
- Decline pushup variants 6:53
- Dips 7:00
- Shoulder depression 7:17
- Banded dips 7:55
- Dip negatives 8:08
- Pike pushup (Scapula elevation) 8:14
- Pike pushup progressions 9:01
- Decline pike pushup 9:12
*pulling movements* 09:44
- Pullups 9:46
- Neutral grip pullups 10:22
- Supinated grip pullups/chinup 10:28
- Pulllups (again) 10:34
- Deadhangs 10:53
- Scapula shrugs 10:58
- Pullup negative 11:06
- Banded pullup 11:12
- Pullup isometric hold 11:27
- Banded pullup (again) 11:34
- Inverted row 11:49
- Inverted rows on ring (scapula retraction) 12:03
- Inverted rows with bent legs 12:23
- Inverted rows with raised height 12:28
- Inverted rows with elevated legs 12:31
- Inverted rows supinated 12:33
- Inverted rows pronated 12:37
*core movements* 12:42
- I-sit 13:35
- Hanging knee-raise 13:45
- Leg raise with one leg 14:13
- Hanging knee raises with leg extension 14:18
- Knee raise hold 14:24
- Seated pike lifts 14:30
- Standing hamstring stretch 15:10
- Seated pike lifts (progressions) 15:16
- Hallow body hold 15:36
- Hallow body hold w arm circles 16:02
*leg movements* 16:11
- Pistol squat 16:36
- Single leg box step 17:05
- Pistol squat with hand assist 17:11
- Pistol squat with opposite leg unlocked 17:14
- Elevated pistol squat 17:24
- Nordic curl negative 17:31
- Nordic curl negative with posterior pelvic tilt 18:10
- Nordic curl negative with no ppt 18:17
- Sliding hamstring curl 18:26
- Sliding hamstring curl with ptt 18:50
- Sliding hamstring curl with one leg 18:53
- Single leg calve raise 18:56
- Calve raise with both legs 19:13
- Elevated single leg calve raise 19:19
you just make life easier
GODSWORK
Much appreciated, I used to do timestamps for the Canadian Trucker Protest livestreams so I can appreciate the effort you made into making everything neat and formatted. It definitely took you a lot of time. Thank you for your effort
@@abdallahhamza1000 timestamps are there already tho..
this guy deserve as many likes as the view count
Straightforward. No BS. Informational and organized.
😩thank you bro
@@saypookguyhey what's the name of ur haircut??
@@ungtintaonoi1952nahhh bro did him dirty
@@huismus111 lmfaooooooo
@@ungtintaonoi1952hahahaha 😂😂😂😂😂
17:47 "but if you don't have any friends, you can also use a stable couch or bed."
The couch and bed are my only stable friends.
Talk about the Holy Grail for calisthenics beginners. I have felt so overwhelmed with the idea of progression in calisthenics, but this video has relieved a TON of doubt and confusion. This is going to get me exactly where I want to be by the end of the year. Thanks from the bottom of my heart
🙏❤️
@@saypookguyhi
hope you havent given up
how's it going brother?
how is your journey pal?
Day 1 | Push
2 x 3-5 decline pike pushup (scapula elevated)
3 x 5-8 pike pushup (scapula elevated)
2 x 3-5 slow dips
3 X 5-8 dips
2 x 3-5 pseudo plance pushup
3 x 5-8 decline pushup
Day 2 | Pull | 3 Sets Of 10 Reps For Each Exercise
1. Pullups (9:46)
2. Rows (11:47)
3. Pullup Negative (11:06)
4. Deadhangs (10:53)
5. Pullup Isometric Holds (11:26)
Day 3 | Legs | 3 Sets Of 10 Reps For Each Exercise
1. Pistol Squat (16:36)
2. Nordic Curl Negative With Posterior Pelvic Tilt (18:10)
3. Sliding Hamstring Curl (18:26)
4. Single Leg Calve Raise (18:56)
5. Elevated Single Leg Calve Raise (19:19)
Day 4 | Core | Till Failure
1. Hanging Knee-Raise (13:45)
2. Hollow Body Hold With Arm Circles (16:02)
-----------------------------------------------------------------
*_List of Exercises:_*
*Stretching and warmup* 3:07
- Wrist stretches 3:08
- Wrist extension 3:39
- Dislocated shoulder 3:52
- Standing hamstring stretch 4:20
- “Warmup“ (knee pushup) 4:48
*Pushing movements* 05:09
- Pushup 5:25
- Scapular protraction and retraction exercise 5:46
- Knee pushup 6:03
- Incline pushup: 6:09
- Diamond pushup 6:13
- Pseudo planchet pushup 6:23
- Pushup with slow eccentric 6:29
- Explosive pushup 6:42
- Archer pushup 6:45
- Decline pushup variants 6:53
- Dips 7:00
- Shoulder depression 7:17
- Banded dips 7:55
- Dip negatives 8:08
- Pike pushup (Scapula elevation) 8:14
- Pike pushup progressions 9:01
- Decline pike pushup 9:12
*pulling movements* 09:44
- Pullups 9:46
- Neutral grip pullups 10:22
- Supinated grip pullups/chinup 10:28
- Pulllups (again) 10:34
- Deadhangs 10:53
- Scapula shrugs 10:58
- Pullup negative 11:06
- Banded pullup 11:12
- Pullup isometric hold 11:27
- Banded pullup (again) 11:34
- Inverted row 11:49
- Inverted rows on ring (scapula retraction) 12:03
- Inverted rows with bent legs 12:23
- Inverted rows with raised height 12:28
- Inverted rows with elevated legs 12:31
- Inverted rows supinated 12:33
- Inverted rows pronated 12:37
*core movements* 12:42
- I-sit 13:35
- Hanging knee-raise 13:45
- Leg raise with one leg 14:13
- Hanging knee raises with leg extension 14:18
- Knee raise hold 14:24
- Seated pike lifts 14:30
- Standing hamstring stretch 15:10
- Seated pike lifts (progressions) 15:16
- Hallow body hold 15:36
- Hallow body hold w arm circles 16:02
*leg movements* 16:11
- Pistol squat 16:36
- Single leg box step 17:05
- Pistol squat with hand assist 17:11
- Pistol squat with opposite leg unlocked 17:14
- Elevated pistol squat 17:24
- Nordic curl negative 17:31
- Nordic curl negative with posterior pelvic tilt 18:10
- Nordic curl negative with no ppt 18:17
- Sliding hamstring curl 18:26
- Sliding hamstring curl with ptt 18:50
- Sliding hamstring curl with one leg 18:53
- Single leg calve raise 18:56
- Calve raise with both legs 19:13
- Elevated single leg calve raise 19:19
yoo common w for you man!
copied
Wicked
how many reps man ?
@@theactual3684
Its kinda up to you since nobody knows how far you are into Calisthenics. I would say aim for 3x12 for each exercise and if its to easy just repeat it, ig.
Example:
1. Pike pushup 3x12
2. Dips 3x12 (might be hard if you're a beginner)
3. Pike Pushup 3x12
4. Diamond Pushup 3x12 (for beginners this might be hard as well)
5. if this wasn't enough start at 1.
30-45 seconds break after one (or just when you feel ready again) set and between each exercise 2-3 minutes break, so you have strength again for the new exercise.
If this is to hard adjust the number of reps and slowly build up your strength.^^
Day 1 | Push | 3 Sets Of 10 Reps For Each Exercise
1. Pike Pushup (Scapula Elevation) (8:14)
2. Dips (7:00)
3. Diamond Pushup (6:45)
4. Pushup With Slow Eccentric (6:29)
5. Incline Pushup (6:09)
Day 1 | Core | Till Failure
1. Hanging Knee-Raise (13:45)
2. Hollow Body Hold (15:36)
Day 2 | Pull | 3 Sets Of 10 Reps For Each Exercise
1. Pullups (9:46)
2. Rows (11:47)
3. Pullup Negative (11:06)
4. Deadhangs (10:53)
5. Pullup Isometric Holds (11:26)
Day 3 | Legs | 3 Sets Of 10 Reps For Each Exercise
1. Pistol Squat (16:36)
2. Nordic Curl Negative With Posterior Pelvic Tilt (18:10)
3. Sliding Hamstring Curl (18:26)
4. Single Leg Calve Raise (18:56)
5. Elevated Single Leg Calve Raise (19:19)
Day 3 | Core | Till Failure
1. Hanging Knee-Raise (13:45)
2. Hollow Body Hold With Arm Circles (16:02)
-----------------------------------------------------------------
List of Exercises:
Stretching and warmup 3:07
- Wrist stretches 3:08
- Wrist extension 3:39
- Dislocated shoulder 3:52
- Standing hamstring stretch 4:20
- “Warmup“ (knee pushup) 4:48
❤
.
This is a complete comment, Thanks Bro❤
I tink I wove u 👉🏽👈🏽
@riki we should all love each other
Coming across this video has helped me a lot with focusing on my fitness goals. This is 100% hands down the best calisthenics guide on UA-cam. I really appreciate and respect the effort you've put into this world class training video!
Thank you man🫡
dude is pinning testoterone , just like every other influencer bro
Pure truth
@@vc4961 first of all, how would you know, its very possible to achieve this amazing physique naturally cuz he is mostly very lean and doesnt have an insane amount of muscle mass, and even if he is on test what does that change. its still a good video, he still has a hella impressive physique and he is still strong as fuck, and you will never be with that attitude.
@@ytshortsharmlives fr
Im so glad you dropped this, you are literally one of my biggest inspirations. Thank you Leo.
Means alot man thank you for your support🙏
Yeah this guy has my dream physique
This is one of the chillest workout videos I’ve ever seen. I’m done with trainers yelling at me as they try to pump me up. Appreciate your style. Subbed ✅
saving this for myself
Stretching and warmup 3:07
- Wrist stretches 3:08
- Wrist extension 3:39
- Dislocated shoulder 3:52
- Standing hamstring stretch 4:20
- “Warmup“ (knee pushup) 4:48
Pushing movements 05:09
- Pushup 5:25
- Scapular protraction and retraction exercise 5:46
- Knee pushup 6:03
- Incline pushup: 6:09
- Diamond pushup 6:13
- Pseudo planchet pushup 6:23
- Pushup with slow eccentric 6:29
- Explosive pushup 6:42
- Archer pushup 6:45
- Decline pushup variants 6:53
- Dips 7:00
- Shoulder depression 7:17
- Banded dips 7:55
- Dip negatives 8:08
- Pike pushup (Scapula elevation) 8:14
- Pike pushup progressions 9:01
- Decline pike pushup 9:12
pulling movements 09:44
- Pullups 9:46
- Neutral grip pullups 10:22
- Supinated grip pullups/chinup 10:28
- Pulllups (again) 10:34
- Deadhangs 10:53
- Scapula shrugs 10:58
- Pullup negative 11:06
- Banded pullup 11:12
- Pullup isometric hold 11:27
- Banded pullup (again) 11:34
- Inverted row 11:49
- Inverted rows on ring (scapula retraction) 12:03
- Inverted rows with bent legs 12:23
- Inverted rows with raised height 12:28
- Inverted rows with elevated legs 12:31
- Inverted rows supinated 12:33
- Inverted rows pronated 12:37
core movements 12:42
- I-sit 13:35
- Hanging knee-raise 13:45
- Leg raise with one leg 14:13
- Hanging knee raises with leg extension 14:18
- Knee raise hold 14:24
- Seated pike lifts 14:30
- Standing hamstring stretch 15:10
- Seated pike lifts (progressions) 15:16
- Hallow body hold 15:36
- Hallow body hold w arm circles 16:02
leg movements 16:11
- Pistol squat 16:36
- Single leg box step 17:05
- Pistol squat with hand assist 17:11
- Pistol squat with opposite leg unlocked 17:14
- Elevated pistol squat 17:24
- Nordic curl negative 17:31
- Nordic curl negative with posterior pelvic tilt 18:10
- Nordic curl negative with no ppt 18:17
- Sliding hamstring curl 18:26
- Sliding hamstring curl with ptt 18:50
- Sliding hamstring curl with one leg 18:53
- Single leg calve raise 18:56
- Calve raise with both legs 19:13
- Elevated single leg calve raise 19:19
How many sets and reps
Bro copied someones exact comment
@@drewbutdiff.3322 I wonder if it is a bit much to perform all sets to failure. Maybe it is ok if you take 5 minute or longer breaks. IMO breaks don't make your workout worse.
@@juniorxxnho ye like 1 set per exercise
M2
I purchased your beginner/intermediate system through your tik tok. Have to say I'm progressing nicely. Not too many exercises but the format makes for excellent progression. At 49 yrs I'm still challenging myself every day. You are an inspiration to this old man here! Keep defying gravity 🙏🏻
when I read your age my eye widened, well done! You're an inspiration to all those younger and older!
@@davidjalkh Thanks for the kind words. I started my life training at 8 yrs old. Former fighter then martial arts teacher. Fitness is a way of life and a life worth living! Good luck on your journey.
Glad to hear it helped you out keep it up age is just a number 💪
@@davidjalkh yes, your completely right
@@saypookguy Bad wording at the end 😅
Thank you for such an incredible guide! I and beginners like myself really appreciate all of the work you put into making this!
Thanks
Watching your vids on insta has been a crazy boost of motivation for me. I'm in tech school for air force fire protection right now and with all of the physical stuff we do, it's hard to not get lazy. But your vids keep me motivated to follow your program and keep improving. Keep it up man
Keep up the hard work bro, will continue to make content for yall, thank you for the support🙏
Let’s go a fellow airman!! Good luck in tech school brother.
@@calvinnguyen1097 thanks homie
@@JustAnotherKatie pretty good so far tbh, just moved into the squadron building and I'm getting emr out of the way soon
You wouldn't believe this was the video I have been praying for. I am a 17 year old girl looking to getting into calisthenics to improve her self esteem and confidence, so thank you so much. Is there anyway you can talk about how you learned and do a few more beginner and intermediate videos. Liked and subscribed to support you through your journey. ❤
согласен полностью с вами очень классный видео получилось
I wish you the best of luck on your calisthenics journey.
me but im 14
@@Divi2806 same. 🙏🏾
let’s all work hard!
Day 1: Push
1. Pike pushup (Scapula elevation) (8:14)
2. Dips (7:00)
3. Archer pushup (6:45)
4. Pushup with slow eccentric (6:29)
5. Incline pushup (6:09)
Core:
1. Hanging knee-raise (13:45)
2. Hollow body hold (15:36)
Day 2: Pull
1. Pullups (9:46)
2. Inverted rows on ring (scapula retraction) (12:03)
3. Pullup negative (11:06)
4. Inverted rows with bent legs (12:23)
5. Deadhangs (10:53)
Core:
1. Leg raise with one leg (14:13)
2. Seated pike lifts (14:30)
Day 3: Legs
1. Pistol squat (16:36)
2. Nordic curl negative with posterior pelvic tilt (18:10)
3. Sliding hamstring curl (18:26)
4. Single leg calve raise (18:56)
5. Elevated single leg calve raise
Core:
1. Hanging knee raises with leg extension (14:18)
2. Hollow body hold with arm circles (16:02)
gonna comment here so i can come back to it, thanks friend
Yeah man
Great 👍
How to copy comments 😅
H
Started calisthenics on December 18th 2022, best decision of my life. Today i did my first muscle up💪 Thank you Leo.
Wow that’s really impressive you managed to muscle up in 3 months of calisthenics? I’m out here still struggling to do 1 pull up after 2 months 😅
Thank you bro❤️💪 Don't worry, take your time, its normal. Before i started cali i did a period of workout at home and it was so bad and random that now i laugh when i think about it, but it helped me build a little bit of strenght, so when i entered cali gym i could do 2 ugly and funny to watch pull ups🤣🤣 Dont worry! Focus on working hard! Your body will adapt faster than you thinkl
@@Simoneytj I will thanks a lot! You motivate me to try even harder.
how how
@@thequickwit8174 Determination, willpower, grit, discipline and SERIOUS training. Let's go my friend. One muscle up is nothing. You need to think beyond that. Your goal is to do it with 1 hand and 50kg weights on!
Thank you for sharing your teachings in such a simple 25 minute video, this knowledge you share has helped me and I’m sure it has helped a large number of people as well! I’m astonished that you upload such wisdom for free.
Can you run me through your diet?
Thank you so much brother. This helped alot. I am going to do more variations of pushups and pullups from now on
Thank you a lot, you brought me to Calisthenics, i'm also useing your Beginner-Plan and It works perfectly for me.
Keep on doing this great stuff Leo
Hey, just found this video, could you give some sort of a progress report?
Having your shirt off while being so lean and muscular really helped me understand these movements. Seeing your muscles activate is important for me when trying to learn calisthenics. Its like you gave us a bit of an anatomy lesson haha
It helped the ladies understand a lot of things too
yes i too was looking at the muscles for research purposes.
exactly what I was looking for. all of the information and steps to take me from beginner to advanced without needing to piece it together from tons of videos. thank you brother
Highly appreciate the effort put into the video, very high quality and genuinely more informational than any video I have seen out there.
Much appreciated!
Glad you finally dropped this.
🙏
“But if you don’t have any friends you can also use a stable couch or bed to hold you down” 😭😭.
Great video man, I’ll definitely be implementing these into my workouts. 👍
no subscription fees, just straight up helping those whom are interested in or already in the process of training with calisthenics.
mad respect bro 🤙🏽🔥
Stretching and warmup
1. Wrist stretches ( 3:08 )
2. Wrist extension ( 3:39 )
3. Dislocated shoulder ( 3:52)
4. Standing hamstring stretch ( 4:20 )
5. knee pushup ( 4:48 )
Day 1: Push
1. Pike pushup (Scapula elevation) ( 8:14 )
2. Dips ( 7:00 )
3. Archer pushup ( 6:45 )
4. Pushup with slow eccentric ( 6:29 )
5. Incline pushup ( 6:09 )
Core:
1. Hanging knee-raise ( 13:45 )
2. Hollow body hold ( 15:36 )
Day 2: Pull
1. Pullups ( 9:46 )
2. Pullup negative ( 11:06 )
1. Deadhangs ( 10:53 )
2. Scapula ( 10:59 )
3. Inverted rows on ring (scapula retraction)
(12:03 )
4. Inverted rows with bent legs ( 12:23 )
Core:
1. Leg raise with one leg (14:13 )
2. Seated pike lifts ( 14:30 )
Day 3: Legs
1. Pistol squat ( 16:36 )
2. Nordic curl negative with posterior pelvic tilt
(18:10 )
3. Sliding hamstring curl ( 18:26 )
4. Single leg calve raise ( 18:56 )
5. Elevated single leg calve raise
Core:
1. Hanging knee raises with leg extension (14:18 )
2. Hollow body hold with arm circles ( 16:02 )
If you don’t mind could I ask how many sets and reps you do for every exercise?
@@blessedjeremy600 till failure
copying your template buddy
Incredibly well done and thought out. Thank you for the beginners template as well!
Intro- 0:00
Stretching and warmup- 3:07
Pushing movements- 5:09
Pulling movements- 9:44
Core movements- 12:42
Leg movements- 16:11
Programming and templates- 19:48
Progressing in calisthenics- 23:39
Conclusion- 25:12
WARM UP
Wrists 3:26 - 3:40
Back 3:52
Legs 4:22 - 4:46
PUSH (Wed, Sat)
2 sets of 3-5 reps: pike push-up progression (challenging - move feet closer to hands) 9:00
3 sets of 5-8 reps: pike push-up progression 9:00
2 sets of 3-5 reps: dip progression (challenging - little bit below 90 degrees) 8:07
3 sets of 5-8 reps: dip progression 7:16
2 sets of 3-5 reps: horizontal pushing progression (challenging) 6:09
3 sets of 5-8 reps: horizontal pushing progression 6:04
2-3 sets: isometric holds (until failure) 11:27
2-3 sets: hanging knee-raise 13:45
2-3 sets: hollow body hold 15:36
PULL (Tue, Fri)
2 sets of 3-5 reps: vertical pull progression (challenging) 10:58
3 sets of 5-8 reps: vertical pull progression 10:52
2 sets of 3-5 reps: horizontal pull progression (challenging) 11:55
3 sets of 5-8 reps: horizontal pull progression 12:22
2-3 sets: isometric holds (until failure) 11:27
LEGS (Sun)
2 sets of 3-5 reps: pistol squat progression (challenging) 17:27
3 sets of 5-8 reps: pistol squat progression 17:05
2 sets of 3-5 reps: sliding curl progression (challenging) 18:30
3 sets of 5-8 reps: sliding curl progression 18:50
2-3 sets: isometric holds (until failure) 11:27
Crdts to : @omarelkatan9841
W, man
to remember this
to remember for me
W
this is for beginners?
I’ve seen plenty of beginner videos, this is by far the most detailed and informative. I’ve been training for a while and I still found value. Excited for your future!
Yvguo has some good videos too
@@4pp1e5 Both Leo and Yvguo helped me in reprogramming my current routines that I will do after my 1 week vacation break. Good stuff.
Bro, you don't have to thank us for the support: your videos are just simply Well Made because of the perfect explanations for every subject, in every clip of an exercise you put all the angles for the easier understanding of the viewer etc. I could stand here all day listing the nice things that you do in order to make these videos entertaining, understanding, educational and much more. We are the ones who should THANK YOU!!
I'm a powerlifter by trade, but my son wants to start training. But he's too young for weights. This video couldn't have came at a more perfect time. Thanks man!
hope u and your son will be ripped gentlemen
Thank you. My dad used to work out when I was little, and my parents always told me I was too young for weights, until I was like... 15. I didn't even know calisthenics existed. Your son will definitely be grateful.
As a 10 year old who jist started Calesthetics this is pretty helpful
Im doing this to gain strength for my Boyscout training on june 23 and come prepared
good for you little man, i started a bit late, at 19, but hey, better than never... best of luck for your training. I hope you stay consistent.
Holy…. Usually don’t write comments but this deserves one. Absolutely everything you need to know to get started distilled in a very comprehensive 25 min video. There is no excuses now. Great video and thank you!!
Leo and Yvguo are the best calisthenics enthusiasts in yt no cap, thank y'all for the info we needed
waiting for ur future videos, keep it up 🔥
I started calisthenics 1 month and a half ago. I do full body three times a week and I've noticed great strength gains. When I started i could barely do 3 diamond push ups and now I can do up to 11. As for pull ups, I went from 3 to 7-8. I haven't noticed significant changes to my body yet but I'm patient!
Most of how you look comes from training but also what you eat so make sure your diet is really dialed in
yeah there is a chance you are burning muscle fibers for energy if you arent eating enough protein which you will still gain strength, but the size wont really increase. watch some more detailed videos on workout dieting, it is actually pretty simple I think
So you only workout 3 times a week or more?
@@r.garcia4937 3 times since it's a full body routine with 18 sets per muscle group/week since i'm a beginner. Plus some accessory work to side and rear delts. You can always split up the routine to upper/lower or push pull legs
@@r.garcia4937 I can only work out twice a week max since it takes about 4 days for my muscles to recover, but still progress none the less!
Bro just, u might have uploaded the most no BS calisthenics Video on the Internet. Respect. I wish u uploaded one year ago I would be an advanced athlete by now but with collecting all kind of Information from the Internet I only managed to achieve the intermediate level where I hit platos constantly and don't know how to start with skill training. I m looking forward to ur videos. Much ❤️
Hi, Thanks so much for sharing. Is there any advice you would give a beginner?
@@lilyok6485get gud
No calis=no bchs
@@lilyok6485the Boss already cleared everything in his video :D but why not I can give some advice aswell , master the basics, Track ur progress ,don't rely on motivation be disciplined
Today, I unlocked the full arm-stretch on the archer push-up. A someone transitioning from weightlifting to calisthenics, this is massively encouraging.
Stretching and warmup
- Wrist stretches 3:08
- Wrist extension 3:39
- Dislocated shoulder 3:52
- Standing hamstring stretch 4:20
- “Warmup“ (knee pushup) 4:48
*****Day 1 | Legs
2x5 Standard Pistol Squat (16:36)
3x8 Pistol Squat with hand assistance (17:10)
3x8 Nordic Curl Negative (17:51)
2x5 Sliding Hamstring Curl with one leg (18:53)
3x8 Sliding Hamstring Curl (18:26)
2x8 Elevated Single Leg Calve Raise with weights (19:19)
3x12 Single Leg Calve Raise (18:56)
Day 1 | Core | Till Failure
1. Hanging Knee-Raise with leg extension (14:18)
2. Hollow Body Hold With Arm Circles (16:02)
*****Day 2 | Push
2x5 Decline Pike Pushup (9:12)
3x8 Pike Pushup (Scapula Elevation) (8:14)
3x8 Dips (7:00)
2x5 Decline Diamond Pushup (6:13)
2x5 Decline Archer Pushup (6:45)
3x8 Pushup With Slow Eccentric (6:29)
Day 2 | Core | Till Failure
1. Hanging Knee-Raise with leg extension (14:18)
2. Hollow Body Hold (15:36)
*****Day 3 | Pull
3x8 Pullups (9:46)
3x8 Inverted Rows with rings (12:11)
2x5 Pullup Negative (11:06)
2x5 Deadhangs (10:53)
2x5 Pullup Isometric Holds (11:26)
You are the first person to show me realistic rest times between sets, all other ppl i watched on this type of videos make me do extreme cardio basicly which is impossible for me but you putting in exact numbers that i found for myself by trial and error actually shows me that youre a real person and thus i can trust you on other tips too, i will actually attempt this, thank you for this incredible advice !
You are the kind of skeptic i relate to. I'll trust both you and especially him.
**Stretching and warmup** 3:07
- Wrist stretches 3:08
- Wrist extension 3:39
- Dislocated shoulder 3:52
- Standing hamstring stretch 4:20
- “Warmup“ (knee pushup) 4:48
**Pushing movements** 05:09
- Pushup 5:25
- Scapular protraction and retraction exercise 5:46
- Knee pushup 6:03
- Incline pushup: 6:09
- Diamond pushup 6:13
- Pseudo planchet pushup 6:23
- Pushup with slow eccentric 6:29
- Explosive pushup 6:42
- Archer pushup 6:45
- Decline pushup variants 6:53
- Dips 7:00
- Shoulder depression 7:17
- Banded dips 7:55
- Dip negatives 8:08
- Pike pushup (Scapula elevation) 8:14
- Pike pushup progressions 9:01
- Decline pike pushup 9:12
**Pulling movements** 09:44
- Pullups 9:46
- Neutral grip pullups 10:22
- Supinated grip pullups/chinup 10:28
- Pulllups (again) 10:34
- Deadhangs 10:53
- Scapula shrugs 10:58
- Pullup negative 11:06
- Banded pullup 11:12
- Pullup isometric hold 11:27
- Banded pullup (again) 11:34
- Inverted row 11:49
- Inverted rows on ring (scapula retraction) 12:03
- Inverted rows with bent legs 12:23
- Inverted rows with raised height 12:28
- Inverted rows with elevated legs 12:31
- Inverted rows supinated 12:33
- Inverted rows pronated 12:37
**core movements** 12:42
- I-sit 13:35
- Hanging knee-raise 13:45
- Leg raise with one leg 14:13
- Hanging knee raises with leg extension 14:18
- Knee raise hold 14:24
- Seated pike lifts 14:30
- Standing hamstring stretch 15:10
- Seated pike lifts (progressions) 15:16
- Hallow body hold 15:36
- Hallow body hold w arm circles 16:02
**leg movements** 16:11
- Pistol squat 16:36
- Single leg box step 17:05
- Pistol squat with hand assist 17:11
- Pistol squat with opposite leg unlocked 17:14
- Elevated pistol squat 17:24
- Nordic curl negative 17:31
- Nordic curl negative with posterior pelvic tilt 18:10
- Nordic curl negative with no ppt 18:17
- Sliding hamstring curl 18:26
- Sliding hamstring curl with ptt 18:50
- Sliding hamstring curl with one leg 18:53
- Single leg calve raise 18:56
- Calve raise with both legs 19:13
- Elevated single leg calve raise 19:19
Thanks 👍🏻
for me
Stretching and warmup 3:07
- Wrist stretches 3:08
- Wrist extension 3:39
- Dislocated shoulder 3:52
- Standing hamstring stretch 4:20
- “Warmup“ (knee pushup) 4:48
Pushing movements 05:09
- Pushup 5:25
- Scapular protraction and retraction exercise 5:46
- Knee pushup 6:03
- Incline pushup: 6:09
- Diamond pushup 6:13
- Pseudo planchet pushup 6:23
- Pushup with slow eccentric 6:29
- Explosive pushup 6:42
- Archer pushup 6:45
- Decline pushup variants 6:53
- Dips 7:00
- Shoulder depression 7:17
- Banded dips 7:55
- Dip negatives 8:08
- Pike pushup (Scapula elevation) 8:14
- Pike pushup progressions 9:01
- Decline pike pushup 9:12
pulling movements 09:44
- Pullups 9:46
- Neutral grip pullups 10:22
- Supinated grip pullups/chinup 10:28
- Pulllups (again) 10:34
- Deadhangs 10:53
- Scapula shrugs 10:58
- Pullup negative 11:06
- Banded pullup 11:12
- Pullup isometric hold 11:27
- Banded pullup (again) 11:34
- Inverted row 11:49
- Inverted rows on ring (scapula retraction) 12:03
- Inverted rows with bent legs 12:23
- Inverted rows with raised height 12:28
- Inverted rows with elevated legs 12:31
- Inverted rows supinated 12:33
- Inverted rows pronated 12:37
core movements 12:42
- I-sit 13:35
- Hanging knee-raise 13:45
- Leg raise with one leg 14:13
- Hanging knee raises with leg extension 14:18
- Knee raise hold 14:24
- Seated pike lifts 14:30
- Standing hamstring stretch 15:10
- Seated pike lifts (progressions) 15:16
- Hallow body hold 15:36
- Hallow body hold w arm circles 16:02
leg movements 16:11
- Pistol squat 16:36
- Single leg box step 17:05
- Pistol squat with hand assist 17:11
- Pistol squat with opposite leg unlocked 17:14
- Elevated pistol squat 17:24
- Nordic curl negative 17:31
- Nordic curl negative with posterior pelvic tilt 18:10
- Nordic curl negative with no ppt 18:17
- Sliding hamstring curl 18:26
- Sliding hamstring curl with ptt 18:50
- Sliding hamstring curl with one leg 18:53
- Single leg calve raise 18:56
- Calve raise with both legs 19:13
- Elevated single leg calve raise 19:19
This is incredible, I started calisthenics almost a year ago, even building up the strength to do a banded muscle up. But I realized I was holding myself back as a lot of my form was wrong! Thank you for this vid :D
whats your touine and how much weight did you lose?
for personal reference:
Day 1 | Push | 3 Sets Of 10 Reps For Each Exercise (1-3 or 3-5 min rest per set)
1. Pike Pushup (Scapula Elevation) (8:14)
2. Dips (7:00)
3. Diamond Pushup (6:45)
4. Pushup With Slow Eccentric (6:29)
5. Incline Pushup (6:09)
Day 1 | Core | Till Failure
1. Hanging Knee-Raise (13:45)
2. Hollow Body Hold (15:36)
Day 2 | Pull | 3 Sets Of 10 Reps For Each Exercise
1. Pullups (9:46)
2. Inverted Rows (11:47)
3. Pullup Negative (11:06)
4. Inverted Rows Bent Legs (12:23)
5. Deadhangs (10:53)
6. Pullup Isometric Holds (11:26)
Day 2 | Core | Till Failure
1. Hanging Knee-Raise (13:45)
2. Seated Pike Lifts (14:30)
Day 3 | Legs | 3 Sets Of 10 Reps For Each Exercise
1. Pistol Squat (16:36)
2. Nordic Curl Negative With Posterior Pelvic Tilt (18:10)
3. Sliding Hamstring Curl (18:26)
4. Single Leg Calve Raise (18:56)
5. Elevated Single Leg Calve Raise (19:19)
Day 3 | Core | Till Failure
1. Hanging Knee-Raise (13:45)
2. Hollow Body Hold With Arm Circles (16:02)
as beginner you sure you can do 3x 10 pullups? i doubt it😅
@@pioterekl unfortunately im short af and super light so pullups arent too tough. 3x10 is doable.
@@gooseintheshellBut why 5 Exercises?
😮
Thanks! You've helped me so much with the great advice and info. Really appreciate the help starting my calisthenics grind man 🙌💪
Your holistic approach to wellness and the positive ripple effects are truly inspiring!! You are an inspiration
This is easily one of the best videos on calisthenics out there. It's comprehensive, concise, yet super informative. Thank you.
Thanks for this excellent vid and the templates. The information regarding the reps is very helpful.
13likss 5€ and 0 comments! Lennie change that rq
we need more people like him in the fitness industry
You are the peak definition of discipline and strength. I love watching you bro. You are fuel
This has got to be the best calisthenics video ive watched. you literally showed and answered all my questions regarding calisthenics in one video for the freeski. bless your soul!
Donate me too
@@Asianbreedbruh
Amazing video with amazing information will do this every day to get back into shape! Thanks 👍
I followed this training program for like 3-4 weeks for trying to get my first muscle up, the results were absolutely shocking. After doing it for a while I can already do 3 muscle up in a row😨
any tips
This is one the of the greatest videos I’ve seen about calisthenics. Straight to the point. GREAT information about everything. Thank you bro!
I've been going to the gym for 4 months now. Before that I did 0 excercise. These past few months ive been gaining some strength and I wanted to start doing Calisthenics. Thanks to you now I have a starting point! Thank you very much!
how are you doing now?
I know this video was over a year ago, but even though I don't necessarily consider myself a beginner, this vid has helped me a ton to finally have a properly made workout schedule. Thanks for this video, and keep it up!
Bro literally dropped the best programming guide out there
i dont think ive ever watched a youtube from start to end with FULL concentration... MATE..ur video was SO HELPFUL and THANK YOU SO MUCH...
U've truly honed ur body and u are an amazing role model!!
saving this for myself
Stretching and warmup 3:07
- Wrist stretches 3:08
- Wrist extension 3:39
- Dislocated shoulder 3:52
- Standing hamstring stretch 4:20
- “Warmup“ (knee pushup) 4:48
Day 1: Push
1. Pike pushup (Scapula elevation) (8:14)
2. Dips (7:00)
3. Archer pushup (6:45)
4. Pushup with slow eccentric (6:29)
5. Incline pushup (6:09)
Core:
1. Hanging knee-raise (13:45)
2. Hollow body hold (15:36)
Day 2: Pull
1. Pullups (9:46)
2. Inverted rows on ring (scapula retraction) (12:03)
3. Pullup negative (11:06)
4. Inverted rows with bent legs (12:23)
5. Deadhangs (10:53)
Core:
1. Leg raise with one leg (14:13)
2. Seated pike lifts (14:30)
Day 3: Legs
1. Pistol squat (16:36)
2. Nordic curl negative with posterior pelvic tilt (18:10)
3. Sliding hamstring curl (18:26)
4. Single leg calve raise (18:56)
5. Elevated single leg calve raise
Core:
1. Hanging knee raises with leg extension (14:18)
2. Hollow body hold with arm circles (16:02)
For a begginer this is so good, I wish i had this video when i started. Good work man, keep up. You're awesome.
I appreciate this, man. I'm usually a lifter, but I recently decided that calisthenics was a better option for my health goals. This was a nice guideline that I believe will help me progress efficiently. Keep grinding!
Pistol squat tip: if you have trouble keeping balance on your way down, try going down on two legs, then extend one and try going up on one. Once you got that in good form, it would be easy to go down on one leg as well.
Worked for me at the very first time I ever tried the pistol squat.
Very organized video sir Leo, it's Sunday in our country so I'll start Tommorow. I'll comeback 6 months from now and show my progress. Thank you for making this video, you inspired a lot of teenage who's aiming but has no idea on how to start calisthenics.
I hope you're journey is still going. Hopefully you didn't give up. If you did, I hope this reply can remind you to get back on track!
Yeah, 3 month results?
This is by far the best calisthenics informational video I've seen, and I've been watching these for a while.
Thanks for dropping this man! Been following the shorts for a while and ready to start my own journey with the tips from this video!
One of the best Calisthenics video i've ever seen.
It's amazing how you explain the management of the workout plan and the way you have to increase the difficulty.
Just got into calisthenics as a beginner and this video is amazing at explaining everything - it's so well-explained and thought out. Thanks for this! Super motivated to keep improving.
Congrats on the first video you did a great job! It was so fluent that I finished it in one sitting. I hope it won't take long for you to upload the next video!! 😂
Thanks a lot for this video man, many will need it. Btw, a little recommendation for all the begginers in calisthenics here watching. If you want to train for strenght and hypertrophy at the same time and you have a very limited time, then you can do a combination of compound movements, with 3-5 repetitions and doing 5 sets, which will potentially stimulate hypertrophy
Genuinely, thank you SO much Leo. You have no idea just how significant such an informational and concise video is to me. I've been meaning to get into the world of fitness for a while now, but with all of the different opinions on what's best and how certain things should be done, I couldn't help but feel intimidated. There's just so much information that it feels hard to keep up sometimes, so thank you so much for this wonderful video of yours. I truly appreciate it and am looking forward to progressing in my calisthenics journey along with you. Much love to you and your loved ones
Been doing calisthenics for 4 months and I feel like I’m doing the right exercises to build my way up to what I want to be able to do and this videos covered most of what I’ve been doing already. I feel a lot better now that I know I’ve been on the right path And I have a few extra things to add to my routine. Thank you!
Can you tell me your routine pls? 😅
I’m starting my journey this month. I will follow up in 4 months on my progress. Thank you for your amazing teachings!
Want to be workout partner?
So that i wont give up mid way
Best explanation I have ever heard. Never heard a person explaining every pinch of the details with so much clarify hats of to you man! ❤️
Thank you for dropping this video, I’m a complete beginner and this is exactly what I need
I was randomly scrolling through my feed when i found this absolute godsend. I've been trying to get into calisthenics for awhile but never found someone who got straight to the point and didn't need a paid course. Amazing video, you just earned another sub.👍
Average 17 yo anime protag :
or 15 or 16
Without being in the gym once
@@Rainer-zu3pe 20s ago
For. Real.
But I'm 46
Leo, you were able to motivate me to start training even though I'm not a very sportive person. In the place where I live the temperature is still below zero, and now I go outside almost every day and do pushups and stuff in the snow. Thank you very much for your energy and knowledge!
So cool man 👍
I'm now just starting to do calisthenics because I don't really enjoy the gym. Thanks to you I can start properly and know what to do. I really appreciate this guide.
Your skill, knowledge and straight forward advice will take you far. Well earned, gonna be way over 100k in no time
Dude, your physique is absolutely insane. Also, good presentation and video, useful information and straight to the point. Thanks for the help!
Man I can't even focus I'm just admiring this man's whole body build like damm just shows how much effort you put in your routine
Same😂
toughest man in asia
@@dxii_real flexy as well
thats kinda gay bro
Imagine believing he got that body with calisthenics 🤣🤣
this is honestly really great stuff. I've had a steady routine for about a year and a half now with weight training but started incorporating callisthenics into my workouts about eight months ago. I recommend a combination of both if you have access to resistance training, but I like to emphasize that, in my experience, callisthenics are really valuable in improving day-to-day bodily function.
It's certainly fine to use or the other to a greater or lesser degree, just find what works for your body, budget, and lifestyle.
Hi, any advice you would give a beginner thanks so much!
@@lilyok6485 This video had some good advice for beginners. I would add to focus on the form of a movement to maximize achieving your goals, rather than just doing them.
Also, at least for me, when I started I was really self-conscious about being "the new one" in the gym. In reality, nobody cares. One of my favorite parts about being at the gym is that, without a single exception, everybody who's there is making an effort to improve themselves. Everybody started somewhere, and everyone has different motivations for starting. Find what works for you.
Push Day
5x8=10 Pike pushups
5x8=10 Push ups
5x8=10 Dips
3x8=10 Archer Pushups
Core
Legs raises
Accessory work
Pull Day
5x8=10 Pull-ups
5x8=10 Inverted Row
3X8=10 isometric Holds
Core
Hollow body hold
Seated Pike lift
LEGS 🦵
5x8=10 Pistol squats
5x8=10 Nordic curls
3xMax calves raises
3x10. Sliding hamstring curls
**Copy pasted for personal use**
Day 1 | Push | 3 Sets Of 10 Reps For Each Exercise
1. Pike Pushup (Scapula Elevation) (8:14)
2. Dips (7:00)
3. Diamond Pushup (6:45)
4. Pushup With Slow Eccentric (6:29)
5. Incline Pushup (6:09)
Day 1 | Core | Till Failure
1. Hanging Knee-Raise (13:45)
2. Hollow Body Hold (15:36)
Day 2 | Pull | 3 Sets Of 10 Reps For Each Exercise
1. Pullups (9:46)
2. Inverted Rows (11:47)
3. Pullup Negative (11:06)
4. Inverted Rows Bent Legs (12:23)
5. Deadhangs (10:53)
6. Pullup Isometric Holds (11:26)
Day 2 | Core | Till Failure
1. Hanging Knee-Raise (13:45)
2. Seated Pike Lifts (14:30)
Day 3 | Legs | 3 Sets Of 10 Reps For Each Exercise
1. Pistol Squat (16:36)
2. Nordic Curl Negative With Posterior Pelvic Tilt (18:10)
3. Sliding Hamstring Curl (18:26)
4. Single Leg Calve Raise (18:56)
5. Elevated Single Leg Calve Raise (19:19)
Day 3 | Core | Till Failure
1. Hanging Knee-Raise (13:45)
2. Hollow Body Hold With Arm Circles (16:02)
.
.
.
Been watching a couple Calisthenics guides to get into it and this one was by far the best. Very insightful and detailed and gives you everything you need to begin. Thank you so much Leo.
Hi i m also interested in chalestaincs
Yo thx for this I've been trying to figure out how to progress in calisthenics for a while now and this rly helped
I've started incorporating calisthenics into my bodybuilding routine. Started with ring push-ups, as well as chin-ups and pull-ups.
Side note: I must say, you guys score 10/10 for cool points lol
Great video, you have my goal physique and calisthenics strength. The journey is going to be much easier if you keep posting, keep at it😃 Thank you Leo
I've been following this guide since Jan 2024. So far so good. I'll get back to this comment by the end of this year. Thanks for the great guide!
update?
*Copy pasted for personal use*
Stretching and warmup
1. Wrist stretches (3:08)
2. Wrist extension (3:39)
3. Dislocated shoulder (3:52)
4. Standing hamstring stretch (4:20)
5. knee pushup (4:48)
Day 1: Push
1. Pike pushup (Scapula elevation) (8:14)
2. Dips (7:00)
3. Archer pushup (6:45)
4. Pushup with slow eccentric (6:29)
5. Incline pushup (6:09)
Core:
1. Hanging knee-raise (13:45)
2. Hollow body hold (15:36)
Day 2: Pull
1. Pullups (9:46)
2. Pullup negative (11:06)
1. Deadhangs (10:53)
2. Scapula (10:59)
3. Inverted rows on ring (scapula retraction) (12:03)
4. Inverted rows with bent legs (12:23)
Core:
1. Leg raise with one leg (14:13)
2. Seated pike lifts (14:30)
Day 3: Legs
1. Pistol squat (16:36)
2. Nordic curl negative with posterior pelvic tilt (18:10)
3. Sliding hamstring curl (18:26)
4. Single leg calve raise (18:56)
5. Elevated single leg calve raise
Core:
1. Hanging knee raises with leg extension (14:18)
2. Hollow body hold with arm circles (16:02)
Nice
Thank you very much for sharing your wisdom. It would be also very interesting to know your takes on nutrition and your opinion on cardio. Really appreciate the content, bro!
Where were u 4 years ago i had to learn all of this by myself, love the vid cause u explained more things than wat i learned by myself❤❤❤❤
I am crying LITERALLY, this is like 5th time I referred back to this video. IT'S SO GOOD. I'm slowly moving into callisthenics, this video is so useful. 🔥
Incrível! simplesmente incrível com esse vídeo eu pude aprender sobre tudo que eu tinha dúvida na calistenia, agradeço muito por ter encontrado esse canal!🎉🥳✨🔱
Ive been wanting to start calisthenics but never knew where to start, this helps so much I appreciate the content and honesty!
Helloo thx for all the motivation you give others you really inspire us I'm sure I can speak for us and not only for me 🔥🔥🔥
Bro is the main character 🗿🗿
Thanks for the video bro! I just started doing calisthenics and this helped very much. And your physique is insane! Keep it up
25:04, the kid in the background was me for the entire video