6 Must Hit Calisthenics Goals For Beginners

Credits :
@nabishev_ahmad
@kantonkuba_

[ramvenkat]

Beginners
Phase 1:-
10 incline pushups
10 bodyweight rows
45 min plank
20 squats
15 lunges
15 ab crunches
15 swimmers
30 sec active hang holds
45 sec pike stand holds
45 sec deep squat holds
45 sec horse stance holds

Phase 2:-
10 push ups (less incline)
10 bodyweight rows (hard variation),
Increase all static hold exercises metioned in phase 1 from 45 sec to 60 sec,
5 Pull up negatives
8 Dip negatives
20 Jumping squats
15 jumping lunges

Phase 3:-
10 push ups,
10 bodyweight rows,
All static holds from 60-90 sec,
Max jumping squats,
Max jumping lunges,
5 dips,
3 pull ups.

Tips:
Focus more on quality reps,
Understand the scapular movement,
Dont rush,
Rest days are mandatory,
Follow basic nutrition,
Weekly 3 times like every other day training is needed, more than that is unnecessary,
It takes time to understand some movements listen to ur body,
If any pains consult physiotherapist.


If u can do all these exercises comfortably, congratulations u no longer a beginner.
" Pike pushup is not a beginner exercise, it needs so much over head pushing strength, shoulder stability and mobility".

All the best.

[fxte.editz]

For intermediates
30 pushups
10 pull ups
3 min plank
12 like pushups
150 squats
12 dips
5-6 min wall sit

[SagarRajput-oejw]

10 push
3 pull up
5 dips
6 pike pushup
1min plank
20 body weight squats

[MK_ON_YTB]

Used to crush these but got an injury still can do these but i stopped working out for recovery. Pray for me please

[thazmania]

My pulling strength has been lacking a lot compared to pushing

My close maxes are:
12 Elevated push ups
8 Dips

And for some reason
1 Full pull up (Full hang to chin over the bar, resisting momentum)
2 Chin ups (Same principles as pull up)
10 Neutral grip rows (On dip bars)

[SMPlayer-lttb]

Guys I'm 14 and finally today I was able to do 10 push ups

[nurbek_workout]

The guy doing wide muscle up in the beginning of the video is ahmad workout. If someone is interested in, they can find his profile by searching like, , ahmad workout".

[thejugermind]

real fucking goals :
- 100push-up
- 20 pull-ups
- 30 dips
- 10min planck
- 10 hspu
- 10 muscle-up

[ibrohimrasulov-jfuo]

those who doesn't know the 1st guy who did muscle ups is from Uzbekistan let's go ✊

[Wearecommon-jb]

Me who has done everything recently without knowing:🤯

[BleuhairYT]

37 pushups/rep
5 pullups
2-3min plank
6 pike push ups
100+ squats
10+ dips
3min chair(quad plank)

[Messiedit_skill]

First guy one of the most celebrity Calisthenic

[GiyuuTomioka]

38 push ups
17 pull ups
2mins plank
10 pike push up
40 squats
20 dips

[Geomskibidi]

9 pushups
5 chin ups (no pullups rn)
1:15 plank
2 dips
1 pike
50+ squats

[Levelsthenics]

I rather do Situps or v ups than planks

[thechad]

Im gonna do this for a week straight and see if it does improve

[gastwtfisdit]

For starters double this and continue to build up

[xarl]

I can do all of these but cant do even one pullup

[Harvey-jc]

100+ push ups
7 pull ups
20 min plank
50 pike push ups
200+ squats
12 dips