Everything you need to know before training calisthenics (at home no weights)

Calisthenics Playbook:

Imagine building strength and flexibility without a single piece of equipment. Just your body, following the right moves. This guide holds the blueprint to start calisthenics and change the way you think about fitness forever.

We create awesome gear and content so you can train calisthenics stronger.

SOCIAL MEDIA:

TIMESTAMPS:
0:00 Intro
0:39 Understanding the basics
2:27 Setting up for success
4:20 Three fundamental calisthenics exercises
6:00 Creating your first calisthenics routine
7:43 Progressing in calisthenics
9:13 Overcoming common challenges
10:02 Sum it up

[yellowdude_co]

Doesn’t matter if you’re a newbie or a pro—if you want to get the most out of your body, all you need is push-ups, pull-ups, and squats. That’s what Calisthenics Playbook is all about. Get the digital or printed version today and start training:

PS: It has 27+ exercises designed to help you master the moves (with tons of yellow dudes!)

[shckdncnfsd]

Starting my journey today (14 Dec 2024), will come back to this later to see how I've progressed!

[edmondjc]

I started calisthenics two months ago and it's the best decision of my life. I also got personalized diet plan from Onlymeal, and it's the winning combination if you workout 4-5 times per week. My body got much stronger and other people notice it as well, which makes me feel so happy about myself :D

[flashyFits]

I’m in love with the world of Calisthenics been doing it nonstop for 4 months now helped me in my life tremendously in a short period of time

[ostrava_]

don't focus on the recommended sets/reps. just start with what you're able to do and go from there.

[heavensfield]

One thing to add, most people do push, pull and squat forget the forth one: carry. You lift heavy weight and simply walk around with them, this is great for core balance and introduce your abs to heavy weight for more advance technique

[straight.]

Honestly, your channel is extremely underrated. Even though I didn't need this, I still watched it . I really hope this channel gets big one day 🤲

[sparkles]

Used to be slighly overweight and weak. Couln't do even one good push up. Seriously. Had been hoping that I will somehow lose weight by doing nothing and eating fastfood every day. Been lying to myself for years. There was always hate when I was looking in the mirror and seeing big belly and fat breasts.
Decieded that I have to do something with it.

Been training with my own weight for more than half an year 6 times a week.
My regular training has been improving all the time since I started and now it is like:
Repeate these 6 times (I call them cycles) in following order. Take a break between each cycle. I rest for 2-3 minutes.
Put on 18 pounds vest. (Don't do that if you're just a novice. You'll regret about it.
- 20/15 push ups (First 3 times with regular/Other 3 times fist push ups)
- 5/3 pull ups (First 3 times regular/Other 3 times with wide grip)
- One minute plank
- 15/10 squats (First 3 with vest/Other 3 times with vest and 20 punds dumbbell)
Put of vest.
- 50 Twists with 20 pound dumbbell lying on your chest. (You lie on your back, legs pulled beneath you so you're stabiliezed. Lift your body halfway up until your core is fully tensed. Then lie all the way back.)
Take rest for 2-3 minutes.

I've been doing all of this 6 days a week with one day off for a half an year. Reduced amount of calories I eat to 2000-2500 calories. Also been eating cotage cheese, chicken and eggs every day for high protein. (I eat 100-130 gramms of protein, 70-80 of fat, and around 300 gramms of carbohydrate every day)

As a result: My height is 6 feet and 2 inches (188 cm), Weight 143 pounds, Percent of fat 8-9%. Lost more than 30 pounds, gained muscles and got a very visible six pack instead of fat belly. Now I can do 80 push ups in one go or lift 140 pounds in bench press. Every time I see myself in a mirror I'm proud of what I've done. Now I love myself and there is no need to run away from myself.

All I want to say is that no matter how you try to convince yourself or decieve that things are good, you're going to hate yourself until you do what has to be done and reach your destination through the hard every day work. Everybody says "You just have to love yourself." or "You're already good, don't hate yourself.", but they are very weak or hypocrite people unable to do something with their problems. They have to run away from them and convince others to do the same on their way. Don't be like them. Be more, be better, do something, even if a little, but every day to reach your destination. To accomplish your dreams. If you can't do it yourself, then nobody in this world can, because it's your life and your own way and choice how to live your life.

P.S. Sorry for my english, It's not ad good as I want it to be, but I study it everyday to reach C1 level. (It's also a thing that I've been doing everyday for almost 2 years. I recomend to you to try and do something everyday for months or even years without breaks. You'll see that there are no things that you cannot achieve with this aproach. My english was around A1-A2 but in two years i almost reached C1.)

[OliverWard-nr]

For every like this comment gets I'll do 1 pushup (I'll actually do it)

[pedrocatoira]

I wish there was a floor routine for those who don't have equipment and don't have bars.

[LorgarAurelius]

I am a gym-goer, I worked out for four months and saw literally zero progress. I followed every single advice I could find on the internet, but nothing worked. So now 4th of february 2025 is the start of my calisthenics workout jounrey.

[Rau-son]

Starting my journey today (23 Jan 202), will come back to this later to see how I've progressed!

[islndtrfl]

Thank you for all your trial and error and sharing it. I already purchased your digital push pull squat playbook. I am a beginner and it’s totally worth it. Nothing to lose A LOT to gain and injury prevention.

[adityabiswal]

Yes guys, prevention of injury is very important indeed. I used to feel a little odd in my left wrist, whenever I did pull ups, push ups, or any kind of hand movement for that matter. Then suddenly, one day while doing push ups, I felt a sharp pain. It's been about 5 months since that event, I haven't done a single exercise that involves my wrist since then.
All my progress has come to a painfully boring stop.

[rajdhumale]

Completed 1 week of Calisthenics routine from the 'Calisthenics Playbook' never read any book as informative like this before. This book really helped me to learn everything about basics and I recommend all the beginners to definitely give it a lick.

[Shanzyi]

Starting from 4 March 2025 with only Pushups and squats and if I remain consistent till 4 April then will buy a pull up bar too.. so keep commenting on this video to keep me accountable 😀

[buntysingh]

the yellow dude remind me of sitama (one puch man).

[Itsmewiex]

The people from Instagram

Im from youtube algorithme

We're not the same.

[Ujjwal.-ex]

Bro you just simplified my calisthenics journey. I was looking for such videos and finally I found this video.
Thanks. 🙂

[vkenn_]

I used to do calisthenics but I stopped doing it for like 2 years since I've entered my last year of high school, but like I wanna start it again because I wanna look good and feel good, so if people would help me stay consistent then thank you everyone here 🙏, keep me accountable for my actions. I used to do pseudo planche push ups, shrimp squats, wall dips and pullups due to my limited equipment before. NOW IS THE TIME FOR ME TO GO DEMON TIME (4 Mar 2024) P.S. I saw the other guy who commented this as well, hopefully he comes back to update. good luck everyone.