Calisthenics for Beginners | In Depth Step-by-Step Guide to Building Strength and Muscle

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Time Stamps:
00:00 introductions
03:07 stretching and warmup
05:09 pushing movements
09:44 pulling movements
12:42 core movements
16:11 leg movements
19:48 programming and templates
23:39 progressing in calisthenics
25:12 conclusion

#gym #motivation #gymmotivation #pushups #pullups #pushup #foryoupage #foryou #viral #trend #fyp #pullup #calisthenics #calisthenicsforbeginners

[saypookguy]

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!

[iamenvy]

Straightforward. No BS. Informational and organized.

[kyrby]

*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

[thaddeusphish]

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.

[JezzuZZFReaKK]

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

[TrongNguyen-mgwr]

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

[gabrieltavares]

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

[BasedOnHope]

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 YouTube. I really appreciate and respect the effort you've put into this world class training video!

[ryderfortes]

Thank you for such an incredible guide! I and beginners like myself really appreciate all of the work you put into making this!

[kevinbui]

Im so glad you dropped this, you are literally one of my biggest inspirations. Thank you Leo.

[dusk.]

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

[ljh]

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 ✅

[lonegod]

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 🙏🏻

[Sugars]

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

[warpvth]

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)

[lilyok]

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. ❤

[guobar]

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

[BrandOldSociety]

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.

[mar]

Thank you so much brother. This helped alot. I am going to do more variations of pushups and pullups from now on

[TheGunk]

Leo, this is one of the most high-yield calisthenics videos on Youtube. You get straight to the point and covered all important exercises and their variations. Amazing job! You deserve more subs!