You can learn and get started with calisthenics & bodyweight training without a gym, and barely any equipment. The best way and how to do it is just keeping it very simple as a beginner when practising exercises and making a program. Light resistance, sufficient rest & listen to the body.
Train at your level & capacity. Don't do what you can't manage or feel uncomfortable with. Step by step and there will be progression too without rushing it.
Chapters:
0:00 Intro
0:12 1. Back/Biceps - Rows/Pull Ups
1:20 2. Chest/Triceps - Push Ups & Dip-Variations
2:32 3. Legs/Glutes - Squats, Lunges, Calf Raises...
3:40 4. Shoulders/Triceps - Pike/Shoulder Push Ups, Rear Delt...
4:20 5. Abs/Core - Crunches, Leg Raises etc.
5:30 6. Example Workout Routines, Sets/Reps...
The royalty free music used in this video is "Urban Street Speak" by Teknoaxe is licenced under Creative Commons Attribution 3.0
creativecommons.org/licenses/b...
Music: Teknoaxe (www.teknoaxe.com)
Title: Urban Street Speak
License, terms & track download: teknoaxe.com/Link_Code_2.php?q...
2024
There are 2 common assumptions about Bodyweight Training: 1. It's TOO BASIC to be useful and effective - and in its contrast, 2: Not able to do it, TOO ADVANCED for me. Both are WRONG - Bodyweight Training & Calisthenics CAN be performed at ANY LEVEL. If it's too basic, you can step it up. And if it's too advanced, you can step it down. You can for sure find a balanced level you can train at. Use imagination, creativity, modifications, variations, different angles, one leg/one arm, change sets/reps etc... Find YOUR WAY!!! #motivation #workout #bodyweighttraining #calisthenics #fitness #strengthtraining
All training start from it's basics, THEN step it up. Consistency. For MORE motivation and updates - see the new personal athlete PAGE of Kris. Thank you for the support! facebook.com/kris.karlsson.athlete
Hey! Someone watching in 2020? :-) I tried to add chapters to this video (sections on the progress bar to navigate easier through the video) - Does it work for you?
Timeline is split in chapters indeed, looks good. Great vids man
Yeah.. Works perfect. Great video btw
Yes!!!
Excellent.
Tq
1. Back/Biceps 0:16 Inverted Rows 0:47 Pulls ups 0:55 Chin ups 2.Chest/Triceps 1:23 Standard push ups 1:55 Close grip push up 2:06 DIPS 2:25 Bench DIPS 3.Legs/Glutes 2:34 Squats 2:41 Walking Lunges 2:50 Stationay Lunges 3:03 Stepping Lunges 3:12 Step ups/ high steps 3:26 Calf raises 4.Shoulders 3:43 Pike push ups/shoulder push ups 4:06 High row 5.Abs/Core 4:23 Crunches 4:36 Sit ups 4:51 Elbow plank 5:00 Hanging knee raises 5:21 Hanging leg raises 5:31 Example routines
+AoC gratitude
this actually helps
do i do all of this in one session? also how often do i do these exercises during the week pls
Before anything.. listen to your body. If it's telling you that you still need time to recover, then do so. Beyond that, try to workout 3-5 times per week. So if you manage to get the first 3 out of 5 splits done in one week, next week continue where you left off. It helps to use a journal or app to keep track of your workouts.
Or just watch the full video cuz its straight to the point
You know it's 100% legit when the video is not trying to make you pay for a program or gym equipment.
One of the very best exercise videos I've ever seen on KZhead! Pure tutorial without showing off, proper form used throughout, proper tempo control which is even more impressive, and a good breakdown of how to plan a workout with the moves provided at the end. As a 10 year fitness professional I am not easily impressed by tutorials, but this is perfect. Hats all the way off to you folks!
"Or no bar at all? Find one!" Man, I did! I found one and I drank all night! I'm still not a hugely buffed bro!
Haha :-D
Hey everyone! I'm glad you liked this video and thank you for all the comments. I can see some of you ask "HOW MANY TIMES per week can I exercise". This will be very individual depending on the intensity of your workouts, experience, and how much you train in general, and so on... You want to find a balance where you can PERFORM & RECOVER. More tough and intense workouts, you need to recover more, and vice versa. For what level and intensity you train at, you will also notice how many days you will need to recover and feel that you can perform well again. If you hit it too tight, you will probably experience that you feel weaker, struggling with the sets reps and you feel you can't perform like you did last time. So it's here you individually need to find a BALANCE that works for you! Always start easy with just 1-a FEW workouts a week, THEN step it up. Find your efficient balance that works fine for you!
NEW video! Some Bodyweight / Calisthenics Basics. Very common questions about Bodyweight Training: What are the basics? How to get started? Full body exercises? And so on... I hope this video can be helpful to many, and inspire to a lot of training! If you like the video, please like/share :) Thank you!
One of the tests of a good video: it stands the test of time. 5 years on and I am getting a lot out of your video. Thanks!!
One of the few videos out there that actually only tries to help. No posing, no advanced only exercises like many 'beginner' videos have, no nutritional (shopping) advice ^^ Thank you!
Word. Refreshing it's a "beginner" calisthenic video that includes a few variations of each basic exercise type. Including the actual beginner ones.
NEW BICEPS Workout Video here: Bodyweight Biceps Workout - Exercises & Routines (Calisthenics)
hey man thanks for uploading this, I am a beginner in calisthenics and was looking for these sorts of workouts since all other ones are too advanced for me :) was really good that you also explained the sets and reps at the end, very informative :)
3 weeks ago I cut down from smoking a pack and a half a day and started doing push-ups all night at work with my friend. I'm becoming addicted, thank you for this awesome tutorial brother.
I cut down to 5 cigs a day, my bad.
i just have 1 cig after hard work xD
+Shaun Moore Well done man! Keep it up. Soon the change will be greater if you keep at it. Good luck.
I think it's ok to smoke some cigarettes a day when you do sports. it's way better than just smoking and sitting on the couch :D
+Shaun Moore good job, you still doing push ups?
This is amazing!!! I can easily train myself just from this video!!! Good stuff man!! Thanks!!
This is an incredibly helpful and instructive video. Many thanks to you for taking the time to make and share it. Peace
Greg Voiles Thanks for the feedback, glad it could help. Thanks for the support :)
This is such a great video thanks exactly what I was looking for!
Awesome routine, this should get most beginner started and build a good athletic physique for sure.
This is EXCELLENT! I've been sort of "out of commission" because of a lower back injury/sciatica...and probably lower testosterone levels. I used to work out EVERY day, from weight training, to cardio, to calisthenics....and any other physical activity I could find. I'm 51 and after MONTHS of being sedentary and feeling down about it, I awoke this morning and said "This is the day!" This is inspirational to me. Quality of life, folks!
dougalina123 Sounds awesome, find your way and get back to your active lifestyle again :) And thanks for the comment.
For INTERMEDIATE & more Advanced Level, see the NEW VIDEO here (also includes a WARM UP Routine): kzhead.info/sun/edCwdKWSboWJqpE/bejne.html
I love your workout routine. Each video is new and fresh and especially the environment you're in. Love it!!!
love this, given me some good understanding and ideas to incorporate into my workout routine. Thanks!
Who the fuck disliked this shit?!?!
The PERFECT introduction to calisthenics exercises bro! Thanks!
Sweet Natural Living Thanks!
Great video! Keep up the good work! The last routine you typed up with more intensity will most likely be the routine I will choose.
Great video. Thanks for the workout ideas.
thanks for the inspiration! the world is our gym
Great video sir. Many thanks and have a good day.
I find your video very instructive and professionally made! Great work!
great looking workouts and looking forward to add them into my routine! thanks!
Just subbed the video. best basic workout video out there. Real clean .love it. keep it up.
frank heidstra Thanks a lot :)
I have recently turned to mostly bodyweight exercises, mostly because of my age (60), but still do Squats, Straightleg Deadlifts and Overhead Presses occasionally to keep a certain level of overall body strength. Back to your video...finally a bodyweight video that someone isn't "showing off", and giving you real exercises people can follow and actually do. I choose a certain number of reps per exercise and do as many sets as necessary to complete them, with 30 seconds btwn sets and 1 minute btwn exercises...getting good results and better cardio. Thanx for the video...
Great routine!Will give it a try.Keep up the good work man. I love your videos :D
I saw a lot of videos about calisthenics (own few books too) ... but I think this is the most helpful one I found. Simple but powerful, showing all that beginner could ever want/train. Thanks for such great stuff :)
Nice video like usually with great music. Thank you for paying attention to the beginners like me. Your videos aren't just some demo of your skill but real usefull tutorial for beginners like me. Thank you ! I'm waiting the next !
Thanks, good luck with your training journey.
Amazing video. Set up perfectly. Many Angeles for each exercise. Different variations of most of them. If only I can give two likes
+Tech Wizard Thanks a lot!!
i was looking for that video and thanks brother for that .. you did an amazing job. :)
Great videos of the essentials; thank you for putting this together.
I've started to add calisthinc training into my current programming, have been weight training for a few years now and fancy a new challenge. Great tutorial for those new to it, I'm looking forward to giving this a go later! Think I might start missing the squat rack though 😂 Thanks for the inspiration!
since i dont have a gym membership anymore i might as well try this
+DiLLZGFX Hows the progression? I also have quitted the gym
trust me it's A lot better
do both of them. You will see the massive results
How did it work?
great stuff man, keep it up. nothing like training outdoors with fresh air :)
great tutorial man, respect from Chile.
Armiger Thanks man, respect from Scandinavia!
Excellent video overall. Appreciate it
It's time to move bro ! I am sorry to disturbing you.I am a beginner in Parkour.I started to practice this sport not long ago.And I started to record videos about my journey to motivate as many people as I can.If you are intrested in Parkour, then let's keep moving forward together !:)
This is different from other videos. This is simple and objective, thank you!
Great channel! I've been running and doing strength training at the gym for years but i want a new challenge and love to train outdoors so def gonna give this a go. Thanks for explaining and motivating!
Great job bro!
Thanks bro :)
Amazing! Thank you on this video very helpful:)
You have the best calisthenic videos, guys! Very, very useful.
wow.. i am your fan!!! started doing this today!!!
+windyrain storm Thanks, keep it up :)
is there a video or suggestion on how you should eat..? thank you in advance!
every time your video is that I have more motivation to practice, thank you very much!
Friend you are my inspiration, I start training calisthenics, God bless you Bro ... Greetings from Mexico
This is like a database, I need actually functional calisthenics work out routines
2023
Great Routine ... nicely done and well filmed.
You really motivated me to do Calisthenics, ANYTIME and ANYWHERE. Really like your videos, I'm trying to create my personal training program and founding it on "your" exercise :)
that guy makes it look so easy
Forfax Sake We all start and progress from some point, step by step.
Avoid gyms. Get de best of the nature and mind
Thank you for this video I was thinking alot of the harder versions of your exercises were impossible for me to do.Like squats.Hurts my knees for now but lunges didnt.etc.Thanks for showing variations that I can do till im stronger💪
I can't thank you enough for the amount of great content you put out there. So much of what you do has inspired me. Salute!
Yo he was at my old school. The third way of doing the first excercise. At fridhemskolan right?
And not only my first school he's at the school where I'm going right now!!
+Sepzilla HD I don't know if he's Swedish he does look Swedish and yeah he probably lives somewhere I do to
+Sarrow Gaming that's cool maybe you'll see him one day.
Lol was thinking to myself "damn that looks like Sweden, similar to where I live". Then I see "Skyttehögskolan". Cool. I cannot even pinpoint what I recognize in the Swedish enviroment
Exakt samma sak här. Man känner igen de gamla skolbyggnanderna av tegel, skogen osv haha. Förstod direkt att det var Sverige.
Amazing tutorial!!! Thanks for sharing!!!
Great video! Very useful, thanks for sharing.
What's the difference between a High Row and an Inverted Row?
+Euan Jonker just answered it, so check the recent replies in comment section :)
Unbelieveble those calves are ...
Awesome vid. Thanks for sharing ;)
This is really helpful. Thank you!
Just starting. Great ideas thank you!
Thanks for posting reps and sets at the end of video. Most videos don't do that and its very helpful. Appreciate it brotha.
Awesome I will put this training to good use. Tack!
THANK YOU!!! FINALLY some straightforward-not showing off-properly explained (calisthenics) workout! i'll recover from horrible sore muscles from an incompetently run crossfit trial class and i'll get on it with hard! thanks!
Thanks for the videos they're very helpful.
i'll follow this step :D thanks for sharing
Greatest fitness guru I've ever saw in my life. You have strength, skills, stamina, speed and an amazing body. Salute!
love the video it actually shows me what do to and now talking about all the things we should do it shows us what and how
Great video, helped me tremendously as i couldn't find any routine for myself. Big thanks and thumbs up.
I appreciate the work you do to help others.
Thank you so much for this!
Love this. Thanks a lot!
Very good ideas to get started. Good insights on how to increase/decrease difficulty by positioning the body. Greetings from France
Finally! Someone doing ALL the exercises with good, proper form. Thank you for not cheating (yourself or us, your viewers)! For crying out loud, why is it so f**ing difficult to do the range of motion with strict form. Thank you for "showing us the way"!
Awesome, man! Thanks for sharing!
I'm going to get started. Looking good dude.
You sir are a big inspiration to the people. Got videos of you on my Facebook, because you are a future of inspiration to become good looking for many people. Respect! Long lives Calisthenics!
great video! already looking around in my hometown for places when I can do exercises like those. thank you very much and keep posting, plz!
Alberto Cassardo Thanks, good luck with your training :)
amazing introduction！Thank you！
Great assortment of exercises! Keep up the great work bro! U r am inspiration! Would love to see you add some similar free hand moves for hitting the traps and the hamstrings though! Hard to make them work without a machine or weights!
Thanks. This is really helpful 👍
Awesome man!! You inspire me!
Like all the great variation from easy to advance. Also you show everyone no need to join a gym, just get out to a park . Thk you. :)
Thank you bro this really help out.
Thanks a lot for the routine! I will give it a try for a couple of months, doing the exact routine you proposed, three times a week, I hope to progress...
Hi mate,you're so strong and lean i hope one day i get that body, im still working for it. Nice Vid!
Thank you!! Awesome video!
Thanks for your consistency!!
Thanks for supporting and commenting on the videos ;)
Just subbed, your videos are so detailed and are so helpful especially if your new to calisthenics. I had it with the gym, now I can workout anywhere! keep it up bro👍
Joshua Rafanan Thanks! Keep it up and do your best!
Great advice and great video thanks
thank you very much. best video for beginners
Thank you. This motivates me to keep training
Muy bién explicado! Gracias por acordarse de nosotros, los que recién empesamos en la calistenia. Gracias.