EASIEST and QUICKEST way to start calisthenics

This video is for beginners who want to start calisthenics skill training in an efficient way. I included the most important exercises, my workout plan, progressions, and key points that got me where I am today.

ig: playgroundinvader

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#calisthenics #bodyweightworkout

[playgroundinvader]

Hi everyone! I made another video with an workout plan just now! Feel free to check it out, may answer some questions there

[fahimrasheed]

I really do feel the "when 20 pushups became 5", but I'm glad to hear that it gets better! I promise to keep trying my best! >:)

[coloxrme]

"I really dislike the way I look, why don't I just change it".
A lot of people seem to have forgotten (or do not want to acknowledge) this in their lives, and that they can change how their body looks instead of giving up on changing how it looks for the better.

Thank you for sharing your journey! I just started mine 2 days ago.

[tristanpaulnguyen]

**Week 1-4: Foundational Strength and Form**
Workout Frequency: Full body every other day, ensuring 1-2 days of rest between workouts.

Day 1: Push and Pull Basics
- Push-Ups: 3 sets of 8 reps (focus on perfect form and protraction)
- Pull-Up Progressions:
--- Set 1: Max pull-ups followed by jumping pull-ups to reach 8 reps total
--- Set 2: 8 jumping pull-ups with slow negatives
--- Set 3: 8 jumping pull-ups, followed by bodyweight rows with a resistance band until failure (drop set)

Day 2: Rest

Day 3: Push and Pull Basics
- Push-Ups: 3 sets of 8 reps (same as Day 1)
- Pull-Up Progressions: (same as Day 1)

Day 4: Rest

Day 5: Push and Pull Basics
- Push-Ups: 3 sets of 8 reps (same as Day 1)
- Pull-Up Progressions: (same as Day 1)

Day 6-7: Rest

**Week 5-8: Progressions and Additional Exercises**
Workout Frequency: Full body every other day, as above.

Day 1: Push and Pull with Additional Exercises
- Push-Ups: 3 sets of 8 reps (progress to pseudo planche push-ups when ready)
- Pull-Up Progressions: (same as Weeks 1-4)
- Handstand Progressions: Pike holds or wall walks, 3 sets of 30 seconds

Day 2: Rest

Day 3: Push and Pull with Additional Exercises
- Push-Ups: 3 sets of 8 reps (same as Day 1)
- Pull-Up Progressions: (same as Day 1)
- Handstand Progressions: (same as Day 1)

Day 4: Rest

Day 5: Push and Pull with Additional Exercises
- Push-Ups: 3 sets of 8 reps (same as Day 1)
- Pull-Up Progressions: (same as Day 1)
- Handstand Progressions: (same as Day 1)

Day 6-7: Rest

**Week 9-12: Advanced Progressions and Splits**
Workout Frequency: Split workouts into push and pull days, alternating.

Day 1: Push Day
- Pseudo Planche Push-Ups: 3 sets of 8 reps
- Handstand Progressions: Pike holds or wall walks, 3 sets of 30 seconds
- Pike Push-Ups: 3 sets of 8 reps

Day 2: Rest

Day 3: Pull Day
- Pull-Up Progressions:
--- Set 1: Max pull-ups followed by jumping pull-ups to reach 8 reps total
--- Set 2: 8 jumping pull-ups with slow negatives
--- Set 3: 8 jumping pull-ups, followed by bodyweight rows with a resistance band until failure (drop set)
- Australian Pull-Ups: 3 sets to failure

Day 4: Rest

Day 5: Push Day
- Pseudo Planche Push-Ups: 3 sets of 8 reps
- Handstand Progressions: Pike holds or wall walks, 3 sets of 30 seconds
- Pike Push-Ups: 3 sets of 8 reps

Day 6: Rest

Day 7: Pull Day
- Pull-Up Progressions: (same as Day 3)
- Australian Pull-Ups: 3 sets to failure

Day 8: Rest

Key Points:
- Form Over Reps: Focus on perfect form in all exercises. Record yourself to ensure proper form.
- Progress When Ready: Only move to the next progression when you can perform 8 perfect reps of the current progression.
- Rest and Recovery: Ensure adequate rest between workouts to avoid overtraining and promote muscle growth.
Nutritional Tips:
- Protein Intake: Ensure a high protein intake to support muscle growth and recovery.
- Caloric Balance: Maintain a caloric intake that supports your activity level, aiming to stay relatively lean for better calisthenic performance.

[Nyanonymousify]

Not going to lie I really felt your pain when you said you suffered from really bad social anxiety after covid. I am in a similar position too and am trying my best to overcome it. Hopefully by learning how to do callisthenics I can slowly get over it.

[zeitgeistt]

u so honest with urself and us that motivates me even more

[FauxReal.]

I stopped working daily out because of school getting in the way to much, recently however I wanted to get back in much better shap, this was the motivation for me. Your a good man 👍

[K-guy]

I just discovered this channel, and you have reignited me to pick up calisthenics again. Didn't make any progress after a while, and ultimately gave up. But strangely enough, I feel like i'll be able to do it this time with your guidance.

Awesome video and amazing explanation, let's start this journey!

[fabiansaerve]

as a skinny dude with the exact same starting conditions this video feels sooo motivating. Probably more motivating than watching the beast Chris Heria :D. Subscribed and waiting for more videos! Cheers

[imperij]

Wow, your progress is amazing.
Just to clarify some points. This is how I understood your training regimen.
Once you turned your workouts into Split and Push, your Push workouts started to look like this:

1) calisthenics push-ups 8-10 repetitions
2) calisthenics push-up 8-10 repetitions (if you don’t have the strength, then do a light progression)
3) calisthenics push-ups 8-10 reps (without break) + Decline push-ups 8-10 reps + (without break) regular push-ups 8-10 reps + (without break) incline push-ups 8-10 reps
4) spike pushups 8-10 reps
5) spike pushups 8-10 reps (if you don’t have the strength, then do a light progression)
6) spike pushups 8-10 reps + 3 drop sets

End

Am I close to the truth?

[AlphaLimaTango]

🎯 Key Takeaways for quick navigation:

00:28 🏋️‍♂️ *Focus on calisthenics for an efficient and quick way to start, emphasizing progressions for strength building.*
01:51 🤔 *Use progressions and perfect form; prioritize quality over quantity in exercises.*
02:46 ⏱️ *Keep workouts short (around 30 minutes) and focused, incorporating push-ups and pull-up progressions.*
04:23 🔄 *Adjust difficulty in pull-ups with jumping pull-ups and resistance bands; specificity in the beginning is key.*
05:34 💪 *Emphasize strong protraction in push-ups for shoulder engagement and scapula development; record and focus on form.*
06:56 ⚖️ *Quick progression may lack endurance; shift focus from hypertrophy to skill work when certain strength milestones are achieved.*
07:47 🔄 *Modify workout frequency and content based on skill readiness; transition from full body to split workouts as proficiency increases.*

Made with HARPA AI

[momoisstrange]

Dude you look insane! In just that short amount of time, you’ve convinced me I should stick to it. I started in the past, but gave up due to laziness, even though if I kept going, I would be way better off. Thank you, and good luck yourself!

[itsasticker]

No bs straight to the point, i love u bro❤️

[mohamedelamrani]

You and I have the same body. I am around 55kgs for 171cms. when I was 19 I did some weightlifting, grew big but from 21 to 28 I lost everything due to smoking and very bad sleeping/eating habits. Last year was the first time I started working out again, with calisthenics only. The results were quick due to muscle memory but my main problem is my arms. They look exactly like yours, short arms with weak biceps (my triceps are strong even tho i don't train them). My back doesn't lose any muscle, meanwhile the arms and shoulders feel empty if I don't train for like 3 days
I don't know if you train your arms specifically or if you don't really give them that much importance, and I would love to hear your answer
You rock my friend ! Keep up the good work

[railpressureflip]

What an absolute machine, my guy! Thank you for this, crazy informative!

[awesomebearaudiobooks]

From about 15 to about 18, I used to do arm wrestling. And while it did improve my physique quite I bit, I was usually losing to the opponents of the similar weight (and for some reason I wasn't able to lose weight, despite being relatively chubby), and also I saw that such a sport leads to unequal development of muscle physique (for example, huge biceps and big triceps but a small chest) and increases the probability of getting physical traumas.

So I quit going to the gym altogether (mostly to save up money, but also I didn't really see the point of doing it), and for the last few years was just haphazardly doing basic pull-ups, push-ups and ab exercises from time to time, but I was doing too few reps and did it too few times a week.

But a few months ago, at the age of 26, I started doing calisthenics. No competition, no comparing myself to others, jsut doing basic pull-ups, push-ups and squats, but on a more systematic base, and in just about four last months, I increased my push-up, pull-up and squat quantity several times, gained about 6 kg of weight, but despite that, didn't start looking more chubby but on the contrary, started looking lean and chiseled.

So yeah, calisthenics is the way to go, I just love it, I wish I discovered it a few years ago.

[akame]

Broooo. This is just the video ive been looking for. For the past few months ive been having difficulty finding a good calisthenics routine since i got such a busy schedule. But you just cracked the code and also the part with progressions are so much clearer now. Thank you so much. Subscribed and the bell turned on as well. Keep dropping vidz my G🔥🔥🔥🔥

[littlestbroccoli]

Thank you for the tip about the scapular connections. I'm strengthening the shoulder tendons right now because years of bad posture has led to very loose scapulae. Stretching the pecs and collarbones before strength exercises really helped me get fuller movements with better form

[BingusBongus]

Earned another sub! Been struggling over the years to get back into exercising and this video was well structured and helped motivate me. Good luck in your future training!

[ragetobe]

I started this journey as an older guy but the hardest thing has been realising that taller people will find this exponentially harder. Being between 5’5" and 5’10" you will find this a lot easier but the minute you find yourself around 6’ and above it’s just another level to this challenge.😂