Calisthenics Workout Routines - FULL BODY GUIDE (incl. Warm up/Alternatives/Progression)
2015 ж. 17 Жел.
10 946 267 Рет қаралды
Calisthenics intermediate Workout Routines with Exercises for FULL Body. Complete Workouts incl. Warm Up & Progression
Methods. Intermediate Level generally but also some Basics & Advanced.
See also the previous Video: BEGINNER CALISTHENICS Training: Complete FULL BODY Workout Guide - Exercises & Routines
• Calisthenics Full Body...
Music used: Dance of the Pixies by Jens Kiilstofte
machinimasound.com/music/danc...
Licensed under Creative Commons Attribution 4.0 International
(creativecommons.org/licenses/b...)
See categorized workouts and workouts for all muscle groups on the channel.
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Kris Karlsson
/ cwtraining
00:05 - 01:24 Warm Up 01:25 - 03:14 Back/Biceps 03:15 - 04:23 Shoulders 04:25 - 05:55 Legs/Glutes 05:56 - 07:02 Chest/Triceps 07:03 - 08:08 Abs/Core 08:09 - 09:26 Progression Methods/Variation 09:27 - 10:15 Workout Examples, Structures & Tips. "How often Can I Exercise?"
thanks
How many times at the weeks should be do it those exercises?
@@pablohu6935 Do 3 Times a week. Monday, wed and friday. Two days off Saturday and sunday.
@@pablohu6935 It depends on you, if you are feeling good, you can increase the intensity or change the exercise with harder level.
Pablo Hu At least 2 to 3 times per week if you want to progress fast.
Without saying a word in the video, this guy managed to motivate 5 million people. Respect.
Amotha mill
6.2 mil lol
6,658,159 and counting
ALREADY 7 mil....8 on the way ;)
They are 8 milion now
No showing off, philosophizing, marketing or anything of the kind. Pure information, brought in the best possible way.
You have given away a whole bodyweight training program without taking a single penny. Salute to you sir.
yess he all have to thank him for this masterpiece!
True
Other videos lot's of talking for nothing... Here no talk, just training, perfect form, just for the love of sport, pure athlete, thanks brother.
GREAT!!!! I think I'm not the only one, who likes to watch the backgrounds as much as exercises in your videos!
+WorkOutRussia what place is it ? ... it looks pretty beautiful
+Ian Zima Looks like Stockholm, Sweden to me. Söder to be specific ;-)
i wish i could workout in the jungle like that haha
Workout examples & Structures Warm up 00:05 - 01:24 • Few minutes of light jogging • Dynamic warm up/preparation (Couple of rounds with around 10 reps each exercise) Intermediate level: 1-3 minutes rest between exercises: Back/Biceps 01:25 - 03:14 • Pull Ups: 2-3 sets, 10-15 reps • Chin Ups/Grips variation: 2-3 sets, 10-15 reps • Back Extensions (or Reverse hyperextensions): 3-5 sets, 10-15 reps Shoulders 03:15 - 04:23 • Pike/Shoulder Push Ups: 4-5 sets, 8-15 reps • Inv. Row (elbows high) & / or Rv. Crucifix/ Cross: 4-5 sets, 8-12 reps Chest/Triceps 05:56 - 07:02 • Dips: 3-5 sets, 10-20 reps • Staggered Push Ups: 3-5 sets, 8-14 reps each side • Decline Push Ups: 5 sets, 10-15 reps Legs/glutes 04:25 - 05:55 • Jumping squads: 2-3 sets, 8-12 reps • Bulg. Slip squats or Assisted One Leg Variation: 2-3 sets, 6-10 reps (with optional alternation between workouts) • Hip Thrust: 3-5 sets, 8-12 reps • Calf Raises on Platform (one or two legs): 5 sets, 10-15 reps Abs/Core 07:03 - 08:08 • Hanging Knee Raises or Seated Jack Knife: 3sets, 8-12 reps • Alternating/Crossing Toe Touches: 3 sets, 6-8 reps each side • Reverse Crunches: 3 sets, 8-12 reps • Plank Variations: knee to elbow & side planks, 3-5 sets, 6-10 reps More challenging routines (around 30s - 2minutes rest) Back/biceps 01:25 - 03:14 • Pull Ups: 3-5 sets, 10-20 reps • Chin Ups: 3-5 sets, 10-20reps • Back Extensions (or Reverse hyperextensions): 3-5 sets 10-15 reps (optional) Hanging Curls / Head Bangers: 2-3 sets 8-12 reps Shoulders: • HSPU: 5 sets 8-15 reps • Reverse Crucifix Push Ups / Assisted Victorian cross: 3-5 sets, 8-12 reps • Inverted Row (elbows high/out): 2-3 sets, 8-12 reps Chest/triceps: • Ply Push Ups: 2-3 sets, 10-12 reps • Straight bar or Standard dips: 2-3 sets, 10-20 reps • Slide to Side Push Ups: 3-5 sets, 8-14 reps • Decline Push Ups: 5 sets, 10-15 reps (Optional) Triceps Extensions 3-5 sets, 8-12 reps Legs/Glutes 04:25 - 05:55 • Jumping Squats (Plyo): 2-3 sets, 8-12 reps • Pistol Squads: 2-3 Sets, 6-10 reps • Hip Thrust (One-Leg): 2-3 sets, 8-12 reps • Calf Raises (One-Leg): 4-5 sets, 10-15 reps • (Bulg. Split Squad additionally or as alternation between workouts) Abs/Core 07:03 - 08:08 • Hanging Leg Raises: 3-5 sets, 6-10 reps • Alternating/Crossing Toe Touches: 2-3 sets, 6-10 reps each side • Reverse Crunches: 2-3 sets, 8-12 Reps • Plank Variation: knee to elbow, 3-5 sets, 6-8 reps each side • Side planks: 3-5 sets, 8-12 reps each side “How often can I exercise?” / workout Structures 09:27 - 10:15 Its depending on level/experience/intensity of workouts/total exercise & volume (total, sets and reps). A balance between performance/recovery. And personal preference of exercising: When, what & how often you want to exercise? - Full body workouts (full body worked with a few exercises for each part - every workout). Approx. Every 2nd or 3rd day (Gap/recovery between as the same moves/muscles will be worked each time). Also depending on the parameters mentioned above. Find a balance that works. - Split - muscle Group/Push & Pull, etc. Try find somewhere around 2-3 times a week per group/moves then work from there eventually change/adjust. Example of splits: - Lower body & upper body alternated between days (Lower-upper-lower-rest-upper-lower-upper) or (lower-rest-upper-rest-lower-rest-upper) etc. 6 or 4 workouts a week & 1 or 3 days rest = each muscle group worked 3 times or twice. - Push/Pull (upper body) / legs & glutes split. (Push = chest/shoulders/triceps primary pull = back/biceps primary) Performed 2x a week (3+3 workouts a day’s = each muscle group trained 2x). Legs/glutes can of course also be combined with the other days. Abs/core: incorporated/combined in a few workouts per week.
Bro thanks alot! but got a question, how do you make this in a routine? what would it look like if it were push/pull/legs or Upper/Lower Thanks!
Can you give an example of the push/pull split? i train pull on monday, rest a day en then push, rest a day and then legs
Ur a Legend for this
holy sh*t dude! you're f*cking legend! thanks!
@@Corpear just do the exercises for each muscle group.So ex when u do push routine and want to hit shouders then do the exercises showed in the video
Out of ALL the training videos out there this is still the Boss... to any newbies to this video or channel, don’t waste your time looking elsewhere, this is all you need...
this video is an absolute legend :)
Can there be anything better than to workout in such a wonderful country place like this all alone.. just you nature and calisthenics.. thats heaven right there
Which country is it? Russia?
After watching hundreds of calisthenics videos with shirtless guys talking on and on while giving away as little info as possible I finally found the video that I needed. Thanks a lot mate :)
Same. Exactly.
Exactly..........
Five years ago, I started working out by watching this video. It really helped me a lot .
are you still working out one year later?
No Bullshit, no talking. Good music, inspires millions.
Other calisthenics KZhead channel love to show trick but You show the basics which is the foundation. Salute to you💪🏾
GRACIAS por ver! ¿ESPAÑOL? haga clic en el icono de SUBTÍTULOS :)
Calisthenics & Weight Training gracias amigo que buen video!!! A entrenar se dijo!!
Muchas gracias Chris! aquí un gran seguidor tuyo.
Genial!
¡Fabuloso!
Cuántos serían el rango de repeticiónes y de series
Hey! Thanks for watching Calisthenics Workout Routines! Español? Français? Português? Deutsch? Pусский? हिन्दी ?... Set your SUBTITLES from the Settings-icon :)
Damn , you're finally back.I've thought you have stopped with the channel , well...i'm glad i was wrong !
Thank you Verrymunch
Calisthenics & Weight Training How many sets you do? And for each muscle group are you just doing 1-2 exsercise and change it next time or you do multiply sets of all this?
Субтитры на русском немного не точные, но все равно спасибо :)
हिंदी | Love from India, brother.
Thanks for this inspiring Video. I'm following the routine for 3 months in a row. Im already seeing progression in my shape . Thanks, you are a swedish hero!
I´m still following the routine. I have gained 8 kg in muscles ;-)
@@rmattes❤
THANKS for watching! I'm happy that so many like the Video. BEFORE asking about SETS, REPS, Training SPLITS, "How many times a week can I Exercise?" etc. - PLEASE at least watch the FULL Video :) More Workouts on the Channel - Thanks again! 00:05 - 01:24 Warm Up 01:25 - 03:14 Back/Biceps 03:15 - 04:23 Shoulders 04:25 - 05:55 Legs/Glutes 05:56 - 07:02 Chest/Triceps 07:03 - 08:08 Abs/Core 08:09 - 09:26 Progression Methods/Variation 09:27 - 10:15 Workout Examples, Structures & Tips. "How often Can I Exercise?"
+Calisthenics & Weight Training we miss you:(
Are you doing it everyday? I mean all muscles groups?
Can I workout everyday? For example: Day 1: back & biceps Day 2: chest, triceps & abs Day 3: shoulders & legs Day 4 will be going back to day 1. Is this kind of routine good for bodyweight workout? Thanks.
What about forearms, how to do that with bars?
Calisthenics & Weight Training thnx continue
I like The fact that he starts off with the warm-ups like stretching
I always come back to this one! No BS like most other channels. The basics of calisthenics is made of simple movements and concepts, this is how it should be ! Good job
Still four years later one of the greatest videos I’ve ever watched!
Sweeden is a beautiful place. The nature.
Feeling strong, pure, straightforward energy. The best ever.
how often have you done this workout?
This video is like a series of calisthenic exercises ranging from simple/warm ups all the way to challenging/muscle toning. I am presently following the easier few and hope to progress to the more challenging ones later. Well thought out, all round easy to follow. Thank you, well done. Just noticed it was done 5 years ago. However good videos are timeless.
That'S true this video IS timeless!
Since Covid, I incorporated a lot more pf these exercises in my regular workout and I can highly recommend this channel. If you just stumbled on here as I did, stay. It's well worth your time.
The Mind builds the Body.
Pro X Football explain
I mean...super good video, you performed any kind of exercises, from upper to lower body, explained tips / volume / rest and also shown us how to use a proper technique just looking at you doing workout. Congratulations Kris, you are great!
This is what fitness channel should look like nowadays instead to showing the core of exercises people are just obsessed with showing off there body or marketing themself people should learn from this content creator
Yep agree an the funny thing is this guy is ripped to Fcukin shreds.
Ich suche aufgrund meines körperlich anstrengenden Berufes nach Alternativen zum reinen Kraftsport. Die Pläne sind nicht nur werbefrei und ansprechend, sondern auch eine super Motivation. Immer wieder sehenswert - Danke dafür!
As opposed to weight-lifting I'm interested to increase my functional strength and we'll see how it goes. The reason why I wanna do it, is because as I strive to get leaner I also wanna be more acrobatic and functional. I'll try this out and post the results in a few weeks :) Good video mayne
And additionally: you have to work on mobility/flexibility as well! That's why I like calisthenics so much! (:
Yeah, definitely. I'm interested to see what kind of improvements I'll get doing these types of exercises. As opposed to lifting weight's, I'm not expecting muscle mass gains, but definitely that athletic body type which is more; mobile, flexible as well as functional :)
Same here pal. Except I don't want to be tiny lean i want to be built lean like Elliot Hulse. From my research I've found a blend of Strongman and calisthenics training is what I need. Here's my favorite from both Strongman: -Deadlift (phenomenal for building super compound.) -Bent rows (killer back work out also gotta learn balance and stability if you down futher) -squat. (A functional movement that is crucial to everything we do.) -farmer walks (this is like by far my favorite. So many benefits, cardio, legs, arms, grip, upper back, core.) -fireman carry (120lbs grappling dummies is what my martial arts school uses.) -tire flip (classic and makes you feel like hulk) Calisthenics: (add weight if desired) -The almighty pushup. ( top favorite, so many variations) - squat (blends over except you can do slow pistol and shift your leg to where you're off balance and build stabilizing muscles.) -Pull up (Nuff said.) -Core (so many core excerices like leg lifts, flutter kicks. ) -Horse stance hold. (Lower body static hold that is killer. I had to hold it for an hour. It's from Martial arts. Pretty much a standing wall sit) And the extra targeting stuff like calf raises for small calfs. Or burpees for cardio. (Interval Sprinting> walking) As you can see Legs, Core, Back are my focus. They're the foundation and a strong back= a strong life. Just wanted to share with you. Good luck!
I know it's late but how's the result?
After 40 years' weight training, I can say that Rings/ Calisthenics is much better, cheaper, more convenient and effective than the gym.
One of the first and most diverse calisthenics videos I have seen. Humbly puts out great information.
Best routines I've ever come across. No show boating. No fluff. Just information. Saved, liked, subbed, commented, shared. Great video!
straight forward, no adds, no BS, simple, yet Perfect!
One of the best true body weight training sessions ive seen. good work. i will be doing something along these lines myself. im just getting back into some training after a 10 year lay off, im now 57 and this looks great.
Hands down best tutourial I have watched so far. No nonsense and easy to follow videos with the whole routine.. you are a blessing. Thanks brother
This is pure gold. Mad respect for this man. Keep making similar content.
I am a former powerlifter/strongman with a lot of injuries so I stopped all the heavy lifting wanting to do calisthenics or at least bodyweight workouts but had absolutely no idea on where to start as this is new to me and I just saw your video and this is exactly what I needed thank you so so much amazing video amazing form just perfect thank you
former powerlifter/strongman aka I only lifted in the gym to be seen lifting relatively heavy and didn't do any competition at all
respect to king...love you man. we missed you. today ı ran 7-8 (maybe much more ı couldnt measure) kilometres with 20 kg backpack. you always give the best motivation. ı watch your videos , after that ı go berserk mode..my body become ıron, my stamina increase insanely because of this incredibly fun exercises. LOVE CALİSTHENİCS SO MUCH!! salute from TURKEY
man you just pissed off a whole bunch of infomercial people. that was very gracious of you
Danke für das tolle Video und die vielen Übungen die darin gezeigt werden. Eine echte Inspiration. Danke schön!
This guy is too good, he did what we wanted and what we needed
Hi. I bumped into your video training and I accepted the challenge. Calisthenic at 55. Very good workout. It'll be the best to do it into the marvellous autumnal woods that are showed in your video. Good work. Go ahead. Greetings from Rome.
I like your methodology. Also, I find refreshing that you do not talk. Many instructional videos are talking based and sometimes it seems that instructors really like "listening" to themselves. Visual aspect of your vid is effective and it leaves room to one's own thoughts. One of the best calisthenics instructional videos by far. Thank you.
These techniques work amazing. 1 year in and I feel great. Only 2/3 times a week, sleeping better and eating better. Not big but my body feels better 👍🏼👍🏼
The best training video ever!! High density of information throught the whole video! I'm really impressed, that is the most complete video I have ever seen!!!!
Зал вторичен. Чистота выполнения поражает. Браво
Thank you for showing us the alternatives, I've got like no experience nor imagination for this.
i started your workout 3 years ago and it has changed my life man!! this whole workout is literally ingrained in me now. thank you.
In what mode changdd u? I started doin bars 2 mounths ago
@@DonKilluminatis physically and mentally, being jacked= more strength =more confidence
that was best tutorial i ever seen No add no talking just pure information Thanks a lot 👍👍👍👍
for the new guys or for others who want to start calisthenics- i just want to say this guy has propably one of the best advises and workouts out there
Great video. Thanks for your effort in putting it together. We get so tied up in going to the gym that we forget how much fun it is to work outside.
Excelente hermano, continua así. Esto lo seguirán viendo futuras generaciones, no lo quites de aquí es muy valioso este video.
Always coming back to this video and to this channel when I can't be able to go to the gym for some reason, this is old school content that we all love, not talking half of the video, this took effort and it shows, not only it shows but it helps people. Thank you for the good content and for inspiring people.
nice! are you liking weightlifting or calisthenics more?
Even after 3 years i still come back to watch this workout.. All I want to say is Thank You so much for sharing the routine with us.. This is just amazing!! Hope to see more from you.. (y)
what do you think how often have you done this workout?
Dopest channel on KZhead for overall fitness in my opinion. Definitely a well earned sub. Keep it up!
This is what ive been looking for so long. Calisthenic without equipments. Thank you
Pure gold. Not a single wasted second!
Each time I need to be motivated I watch this video. Thank you very much mate !
Amazing physique and the best instructional calisthenic video on youtube. Well done.
The best calisthenics tutorial vid on KZhead, so many good exercises shown
The best fitness vid I’ve seen. No bullshit, straight forward. Great work man. You inspired over 9million people!
Best video of calisthenics I've seen
I watched this video back in 2017,you motivated me. Its been almost four years, i have been workeing out since then, makeing some good progression. I watched this video more then 100 times
this video has changed lives!
@@johannes01Yes💯🙏
Exactly the video i was searching for. For me this is the best Calisthenics Video on You Tube. Good job
One of the best videos. No BS, just high quality information
Finally.. an exercise video where the model is decently clothed...
Sometimes I prefer when a guy has his shirt off so I can watch the muscles work. No homo. It actually helps
this guy actually have insane arms GOD lol
I prefer clothes. I want to see how he looks with a shirt on lol XD no homo, just preknowledge before I workout
Lawrence John Yap who knows, it might just be cold where he is, and people else where have to take off shirts to stay cool x)
Well, he's enough ripped that even with clothes you can clearly see his muscles working x°D
This is actually everything you could possibly need! Well done and thank you!
The best that I have seen so far. Amazing, beautiful and complete.
deep diving through your content. Your sprint tutelage has inspired me to get more outdoor training variety!! 💪🏾
This video has changed my life, rather brought it back on track. I've split this over the week. I hence, have no excuses to not workout in my tiny room
This is AWESOME !!! Absolutley perfect explanation of body workout. Thank you so much!!!
Perfekt !!!! Simple and Effektiv 🤘and natural No stupid Talking and Advertising ........ The Best of ALL here 👏
This is my favourite video on kris’s KZhead channel.. pure inspiration and motivation. Calisthenics and snow, in my opinion, are happiness☺️☺️☺️
Most satisfying video i ever found on youtube . Thanks a lot dude
Man, in my gym, on the big screen plays motivational video with you!! I think it's success! I'm from Russia. )))
congrats man, well done!
Hell yeah! Thanks a lot for the inspiration on what to do when I don't feel like working with a barbell. Super useful video!
Excellent video. Execution is clean, the set of different exercises for each group of muscle is sufficient. And the music is staying in ur head for hours x)
World is a good place because of these kinda videos,thank you sir!
True individual .. completely humble .. definitely 100% informative and helpful to any 1 starting of and at an advanced level.. excellent content .. well done bro 👊
Tolle Inspiration und das ohne nerviges Gelaber. Top!
Awesome video, informative, straight to the point, no bullshit, very well structured. Thank you very much!
This doesn't happen too often, but there are few exercises on this video that I haven't seen before. Very creative.
Listen to this guy. He wants you to get fit and not be a fanboi for him. I am glad he has so many viewers. Great video, nice atmosphere."No equipment alternatives" is pure nostalgia. I used to do dips on the corner of our kitchen table. I knew most of the stuff in that video but still learned about the leg raising lower back exercise. Thats far superior to what I am currently doing. And I just tried that "reverse pushup" for the upper back where you are lying on the ground, it is great aswell. Talking from my own expirience I can agree with everything mentioned, although my routine is slightly different.
Outstanding video friend, lots of good info, no endless talk, proper workout attire and beautiful natural surroundings, big applause to you sir and thank you.
Why are there not workout areas like this in every city?
mspixiedust100 There's a nice little square next to my house and there's a spot there with pine trees close to each other, i'm gonna add some bars there so i can train. can't afford gym right now
there are... you just have to look around and be creative.
@@highviewseeker5415 👋 which country is this,, it's so beautiful,,
Money my friend... its all about money....
@@murlee6930 Sweden
Perfect form, good explanations. I learned some new exercises (those dip methods, pull-ups stopping and holding at various points, pushups with only triceps, explosive pushups).
Simply mindblowing and quick demonstration of all the possible Calisthenic workouts. I loved it a lot and thank you very much.
Perfect form, no rant or sell. Subscribed for life Bro.
Perfect video. Really shows how dedicated you are. Thank you!
this guy has the dream body. Perfect balance everywhere. Not more not less, just perfect.
You couldn't say it any better .. he is just a m a z i n g
Love love it, big inspiration for a travelling\working couple like us, thanks for creating mate. Love from Aussie ❤️👍🏽
Wow u’re real men, no Fashion Shit, no Talking but motivated more then 1000 words. Damn good natural shape. Respect and I am happy to found your channel. Keep going.👊🏻
First week of this workout done. I've made it a 3-split and what should I say.... this fucking rocks! I really have to thank the guy that made this. So beautifully put together. Just showing you how to train and sharing his knowledge with everyone. If anybody is hesitant about trying it, here's my tip: Go for it! You won't regret it!!
i think this is one of the best vídeos you have done. Amaizing work and workout . You are a True exemple of dedication and hardwork . Mais um fã Brasileiro
+Álisson Carvalho yes. best one for sure.
+Álisson Carvalho that's two of us, brazuka tb!
Much Luv, This gives people motivation with no money. We had to find ways to this locked in a cell. Stay fit mind, body and soul!
Love the outdoor workouts man, got a lot of inspiration from you! Tack Kristoffer🇸🇪
one of the best workout rutines that I have ever seen thank you so much!
indeed!
hi, where is he from?
I am not sure dude, but you can check the channel its great.
Estava procurando por um vídeo desse tem tempo. Obrigado! Qualidade muito boa dos treinos e dos vídeos
I will be watching this and practicing until I no longer need to watch anymore. Thank you very much!!!
How are you not at 1M subs? Your content is excellent, but I’d watch just for the background scenery. Really user friendly format. This is worth $$$. Thanks for providing so much value. Aloha 🤙