Calisthenics for Complete Beginners (Tips, Exercise Form, Programming)

This video is for complete beginners who are interested in starting their bodyweight training journey.

Timestamps:
00:00 Introduction
01:00 Warmup
02:35 Push Exercises
06:23 Pull Exercises
09:35 Core
11:21 Legs
13:05 Programming
13:24 Recommended Skill Path
13:39 Choosing Exercises for your Routine
13:55 Structuring your Routine
14:56 Progressive Overload
15:28 Programming Advice
16:21 Importance of Rest
17:13 Target Goals
17:28 Outro

Reference to Exercise Recovery:

Songs used:

#fitness #calisthenics #beginnerworkout #bodyweighttraining

[Greyfest]

I've been doing calisthenics for around 2 years and this video is pure gold for a beginner starting calisthenics.

[ansharihasanbasri]

warmup
01:02 shoulder rotations
01:05 elbow rotations
01:09 wrist rotations
01:15 hips side stretch
01:20 cossack squats
01:23 banded shoulder passes
01:30 internal rotations
01:33 external rotations
01:36 external-internal mobilization
01:43 light bicep curls
01:45 light tricep pushdowns
01:53 wrist clocks
01:58 wrist circles
02:11 wrist pushups
02:32 reverse wrist pushups

pushing
horizontal
02:40 push ups (03:04 scapular retraction = chest focused; 03:16 scapular protraction = other small muscles more involved; 03:54 no flared elbows, arms 45 deg from body)
03:24 scapular push ups (target serratus)
04:05 knuckle push ups
04:07 parallette push ups
04:09 pronated push ups
04:11 wide push ups (chest)
04:14 typewriter push ups
04:21 archer push ups
04:27 diamond push ups (more triceps)
04:31 elevated/decline push ups (upper chest)
04:37 explosive push ups
04:45 isometric (paused) push ups
downward
04:52 assisted dips
05:05 negative dips
05:16 dips (05:24 lat activation/shoulders pushed away from ears
upward
05:47 pike push ups

pulling
06:25 low bar rows assisted
06:38 low bar rows
06:44 elevated rows
07:09 dead hang
07:22 dead to active hang rotations
07:29 active hang
07:58 band assisted pull ups
08:06 pull up isometric + slow negative
08:23 pull ups
08:30 chun ups/supinated pull ups
08:46 wide pull ups
08:57 close grip pull ups
09:06 archer pull ups
09:11 scapular pull ups
09:18 assisted reverse elbow plank
09:26 reverse elbow plank

core
09:43 hollow body holds
09:54 superman holds (lower back)
10:03 hanging knee raises (10:41 on dip bar)
10:15 tucked L-sit hold
10:19 one leg raises
10:26 L-sit raises (10:44 on dip bar)
10:35 hanging L-sit (10:50 on dip bar)
10:53 abdominal compressions

legs
11:25 squats
11:34 kneeling quad press (11:45 upright)
11:54 sissy squat
12:01 shrimp squat
12:09 pistol squat

[skido]

Been doing stuff like this my whole life.. 56 now and can still do 18 pull ups!
This video really inspires me to get more committed to really improve ! Thank you !!

[extradipboneless]

Without a doubt, this is the most informative, on point, unbloated video about calisthenics for beginners I've seen on this platform. Excellent job!

[Yassinechak]

From a guy who started calisthenics when I was 18, it has truly been a life-changing experience. Now, at the age of 25, I have achieved a beautifully strong body. Calisthenics has not only transformed my physique but also provided me with the confidence to face difficult times head-on. It has become my escape from life's problems, granting me solace and strength.

Additionally, I highly recommend taking a refreshing cold shower 🚿 after exercising. It skyrockets your energy levels and enhances your productivity while studying or working. Embrace this invigorating routine and witness the remarkable difference it makes.

I sincerely hope that this message serves as a motivational push for you all to embark on your own life-changing calisthenics journey. Remember to stay strong and never give up on your dreams!

[RoyHopkin]

I'm a stay at home dad and my only real time to work out is when my kid is sleeping. I can't exactly just leave the house to go to the gym and so I've been wanting a pullup bar, basic weight set, and bands. Luckily today was my birthday and my wife told me she's ordering a pullup bar. Been needing a video like this that really broke down the absolute foundations and how to progress the foundations to slowly build up. Thank you and will definitely be referring back to this video frequently. Also the tip about recording yourself makes a lot of sense even though I think it will definitely be embarrassing at first but then the thought of, "Well who's gonna be watching this video? Myself? So what's to be embarrassed about? Progression should be celebrated and seeing where you start from and being embarrassed of past self is growth!"

[symonparent]

I clearly understand why you're blowing up like this.

You are the results of your research, dedication and consistency.

Keep it up, you're smart and you will go far. I love the format of your work.

[ashishgupta]

I must say it’s the best calisthenics beginner video on YouTube, it has got everything from routine to body mechanics with bullet point in the end.

[PurpleSpiritFoxFire]

I already watched the video 3 times. I have a feeling I'm going to be coming back to this again and again. Also the comments.

[retrogaming]

Just saw this video on my recommendations.. I have also watched your progression video. I have always wanted to start working out, try calisthenics but always slacked off. However seeing your video motivated me even more. I will be starting from today! Hopefully one day I can be as strong as you bro! Also this is actually the best begineer guide I have seen so far on youtube! Not only did you recommend exercises but also showed correct form and gave tips. Thank you so much for this video <3.

[mibli]

Your manner of speech, tone and respect to the viewers is highly appreciated. Thank you!

[bodyweightcalisthenicshome]

Great content. Just started my calisthenics journey at 55 years. Thank you

[patrickrangel]

Great video! I usually don't comment on videos, but as an ex-gymnast, a lot of what you showed is what my coach would make us do before doing anything. We set aside 30 minutes for warm-ups and stretching to prevent injuries. Although I've had a hard time getting back into the gym, this has definitely given me the motivation to go to the gym and relearn everything. Thank you.

[mrtheluckybucket]

Legitimately watched this video like 4 times already, keep up the great work. This is a solid, helpful and greatly informative video that I find myself returning to when I have to remind myself about some of these exercises. Looking forward to more content, I'm excited to see where this channel will go. Hope to have a physique like yours one day.

[intice]

I am 18yo, 190cm and 60kg (6ft 3"-132lbs). I was rock climbing for 6 years but last 3-4 years almost neglected myself and now I must recover! Starting not from scratch but 25 pushups and 12 perfect form pullups, gonna report my weight and strength progress here

[mr.shin.]

I say this with no sugar coating whatsoever but this is one of the best videos available on YT, top tier advice.

Reasons:

1. Comprehensive yet focused on target audience of being a beginner, however also a benefit to experienced individuals.
2. No loud music, no extended intro, straight to the point, simple - effective.
3. Video matches audio - this for me is rare to see, your voiceover matches the movements done on screen, even when you were showing the specific variations of movements as-well as body language, it’s actually incredible how well tuned and in sync it is.
4. No shaming, no judgement, a video for anyone, any experience, any level, an alien could follow this without issue.
5. Wholesome ending and great advice throughout, not to mention context added for benefit’s to other areas not related to callisthenics

I’m sure there are more reasons but this content you have put together is an absolute masterpiece and I really appreciate your smart work in posting this.

[roguenpc]

Starting my journey this 2023 to losing weight and reinventing myself. Really appreciate these vids and it was very super easy to follow. I'm 25 and weigh at least 320, my goal is to at least lose 50lbs in a year. Im gonna leave this comment and come back in a year or update it every now and then.

EDIT [09/12/23]: currently broke my foot and just got out of surgery but before this incident. I last weighed myself at 330 a few months after this comment was posted. I am now at 302 slowly melting away the fat. I plan to hit 285 by the end of the year. I had a few slip ups but it really does get better after the first few months. The cravings I once had no longer bother me. I've got a stronger mentality. Life is good so I hope yall having a good one 👍

[12/05/23] UPDATE
Currently down to 290, haven't progressed as much as I wanted due to surgery. It's a year long recovery for the kind of injury I sustained but I've been doing upper body exercises along with physical therapy exercises to stay in a somewhat decent shape. I've also gotten pretty good at maintaining a good diet and routine. Hope you guys enjoy this upcoming end of the year and Christmas 🎄😁

[cheesemen]

You’ve really inspired me to start taking callisthenics seriously after spamming push-ups for a year, and recently started trying to gain pull up and dips strength. I really respect you man 👑

[Coco]

Idk if someone already said this but your voice sounds so nice! You could record audiobooks! Also you’re so well spoken, it was really nice to listen to your explanations

[Scopiiii]

I tried finding a good video for Calisthenics beginners over the last week and this is hands down the best video I have seen past 7 days. The information is presented very detailed but densely enough to not get confused about it and not too complicated to be scared off just the perfect mix