20 Best Home Exercises To Start Calisthenics | + Beginner Workout Plan

what's up guys it's yannick and michael

here from calisthenics family and today

we're gonna share 20 of the best

exercises that you can do to start

calisthenics at home without equipment

and at the end of the video we will

share a full beginner home workout

routine to get you started

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alright guys so at this moment the gyms

are closed in the netherlands and across

the world we're all stuck at home

because of the covet situation but that

doesn't mean that we cannot work out in

fact it's a good moment to try out

calisthenics from home and start the

year with a new challenge we have laid

out 20 of the best exercises that helped

us the most when we started out with

calisthenics from home and these

exercises were the foundation for us to

work from a beginner level to advanced

calisthenic skills so let's get started

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information click the first link in the

description so now let's get into the

exercises and make sure to watch the

video till the end for our weekly

giveaways so we like to divide all the

exercise into four different groups just

to get a good balance between several

muscle groups so let's get started with

the first six exercises in the first

group

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all right so the first group are the

push exercise and with these exercises

you will work your chest your triceps

and your shoulders and with each of

these exercises i'm going to set targets

for you to work towards as a beginner

and i'm also going to give a regression

and a progression to make this exercise

harder so these are the six exercises

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is

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um

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all right so these six calisthenics

exercises are one of the best that you

can do at home without equipment and

these will also lay a good foundation to

move towards more advanced calisthenics

exercises just like the lc2 handstand

and the handsome push-up so let's move

to the second group of exercises

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the second group of exercises are the

pulling exercises with these exercises

you work your back your biceps and your

rear delts just like with the pushing

exercises we will set targets for each

exercise that you should work towards

and also give a pro and regression with

each exercise so let's get into the six

pulling exercises

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yes

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all right so these were six of the best

pulling exercises that you can do from

home without equipment these exercises

will lay down a good strength foundation

for harder calisthenics exercises such

as the muscle up weighted pull-ups but

also skills like the front lever and

back lever so now let's move on to the

third group of exercises

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so the third group are the leg exercises

and with these exercises you will work

your quadriceps hamstrings calves and

glutes

we're gonna give you four of the best

exercises all with targets to work

towards and easier variations and harder

variations so these are the four

exercises

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so these were four of the best lag

exercises that you can do from home

without equipment and once you get more

experience with these exercise you can

move towards harder bodyweight leg

exercises like the pistol squat so let's

move on to the last group which are the

core exercises

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all right so with the next four core

exercises you will target your abs your

obliques and your lower back we have

chosen the best core exercises that

helped us to progress with calisthenics

it's really important that you work

towards the given targets per exercise

if it's still too hard we give you a pro

and regression with each exercise so

let's get into the best 4 core exercises

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uh

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alright so like you may have noticed we

incorporated both static and dynamic

core exercises because these exercises

are key to work to harder exercises like

the l-sit or dragon flag

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so these were the best 20 calisthenics

exercises that you should do to start

calisthenics at home without any

equipment like we mentioned at the

beginning of the video we will share the

best calisthenics routine to start

calisthenics from home this routine

consists out of 3 trainings per week and

you should follow this routine for at

least 6 weeks to see significant

progress make sure to make a screenshot

of the routine so you can get started

straight away so before we're gonna end

this video let us introduce our new

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video so this week our giveaway will be

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family parallettes so how to win like

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out that's it for today hope you liked

the video peace out guys

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you