How to Start Calisthenics - Beginner Bodyweight Workout Examples

In the video I talk about proper way of entering in the world of bodyweight exercises.

If you want to learn more advanced calisthenics moves like:
- straddle planche,
- human flag,
- front lever,
- back lever,
- handstand push ups,
- handstand,
- press to handstand,
- L-sit,
- V-sit,
- muscle up,
- one arm chin up,

check out my app "TrainingPal" - links below:

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Music:
Creative Commons — Attribution-ShareAlike 3.0 Unported— CC BY-SA 3.0

Creative Commons — Attribution-ShareAlike 3.0 Unported— CC BY-SA 3.0

[mixedairsoft]

ive been doing this workout sense december 26th. already seeing a huge change in my body. thank you man

[helfre]

people moaning about his shadowboxing.. he isn't a boxer, and the movements are just to warm up.. It is a great and informative vid!

[inak]

2:30 60 push ups
2:37 60 knee push ups
2:47 40 pike push ups
2:57 60 inclined pike push ups
3:07 30 pull ups
3:17 30 australian pull ups
3:27 40 knee raises
3:42 40 leg raises
3:54 50 jumping squats
4:04 50 squat
4:14 50 biceps curls
4:21 50 biceps curls (less inclined)
4:35 35 dips
4:45 35 box/bench dips

[pfodtakem]

*Feedback after one month* working out with this plan (real beginner):

- You're going to need a few sessions to really know *what are the right exercises for you* (those in which you can do between 7 and 12 reps when performed correctly). Stay motivated even if you happen to not even do one rep at an exercise that you thought was easy. Maybe you had successfully try the push-up in the past, but now that you're focusing on *right form*, you may struggle A LOT more. Just try the easier version and keep focusing on technique.

- Don't hesitate to *change the order* of the exercises : since your upper body will feel exhausted very quickly, it may be a good idea to integrate abs or legs exercises in between (at least that's what I did and it helped a lot).

- Your *forearms* may be *very weak* and you may struggle to do australian pull-ups and biceps curls just because of this : stay motivated and try to strenghten them by hanging (abs and glutes squeezed) to your pull-up bar as often as you can during the day.

- *Listen to your body* : really take seriously the warm-up. If you've never really been into sport, you certainly have higher risks of injuring yourself. Really focus on articulations (wrist, elbows, knees, shoulders). You're going to notice all sorts of weak points : learn to know your body and adapt your warm-up.

- To stay motivated, create a routine and *notice your progress* : write down your reps + versions of exs, and integrate something that you like that you can do at the same time (listening to a full new album is what I do). You should also take your measurements before starting (I notice biceps +1cm after 3 weeks and I considered it my first success!). It may seem stupid at first, but it's very important to be able to feel proud when starting from scratch.

- If you have *anterior pelvic tilt*, it may be a good idea to replace the basic abs exersises for now (some of them can be counterproductive) by planks and exersises that focuses on strenghtening glutes and hamstrings, and stretching your quads and psoas.

[tjmarcin]

This is probably the best beginner video on calisthenics I have seen. Most are just reels showing off where people already are, not where to actually start. Super clear. Please keep at it. How and when would you progress from the full body workout 3-4 times per week?

[mrwintershotgun]

Warm up :
skipping rope
jumping jacks
shadow boxing
running on the spot
Sorry if i missed any!

wanted to make a list.
60 x push ups HARDER
60 x knee push ups EASIER
40 x pike pushups HARDER
60 x inclined pike pushups EASIER
30 x pull ups HARDER
30 x australian pushups EASIER
40 x knee raises HARDER
40 x leg raises EASIER
50 x jumping squats HARDER
50 x squats EASIER
50 x bicep curls HARDER
50 x bicep curls less inclined EASIER
35 x dips HARDER
35 x box/bench dips EASIER
Good luck making a workout out of this, i hope you acheive your goals!

[dawsac]

I was trying to figure out how to make a calisthenics workout plan for myself, but had a hard time. Your video was just what I wanted, very informative and easy to understand. Good job man, looking forward for more content. ;D

[shahaba]

I scrolled down to the comments knowing the first comment would be about the shadow boxing

[FRANKTV]

Great video, simple, to the point and makes you wanna get out and do a work out.

[averyrodriguez]

Half of you keep talking shit about his technique, but most of y’all can’t do half the things this man can do. He’s here to teach us how to improve ourselves and all y’all can do is talk shit. Don’t listen to them man. I’m going to do everything you’re teaching me, and I will improve myself, thank you.

[orestivasili]

Ive been searching all over youtube for a easy to understand calisthenics program, and this is the perfect one! Well done man!👏

[calebweissraaberg]

The only calisthenics channel that I found with useful information. You aren't just in it for the views. Thank you

[authentic_translations]

best video I seen for beginners and intermediate levels

[Eunostos]

This matter of fact video was the single one that cured my being too intimidated to just get started... over a year ago. And be consistent since. And now have both results and consistent behaviour to work from when progressing. So thanks. :)

[Jackie-nttq]

This is very simple, easy to understand, and motivating. Please make more :) I'm going to go workout now

[husbqndo]

This is what I was looking for not some vague explaining of what calisthenics is

[calvinchia]

Push-ups 20 (with appropriate progression) Pull up negatives 10. Dips negatives 15. Chin up negatives 10. Squats 20. Plank for 30 sec to 1.30min. Repeat this whole thing from 1 to 5 times. You are welcome.

[Rockymountainpie]

I've been trying to incorporate calisthenics into my work outs because of how cool they look

[DanielSDiniz]

One of the best video about calisthenics that I've seen, congrats

[ronzeng]

Dude, I love this video. It gives me the answer that I needed now to start building my strength. Answered most of my doubts also. Thanks man