BEGINNER Calisthenics Workout YOU can do ANYWHERE (follow allong)

what's up guys it's Michael fear from

Kennex family and this video we're going

to show you a full body calisthenics

workout for beginners to either build

muscle lose fat or to work up to some

epic strength moves like the else to

handstand or the muscle up so let's go

double flame I just switch the legs baby

did it again

[Music]

alright guys so let's get this video

started we actually realized that we

have never shed a full body calisthenics

workout for beginners so this is exactly

what we're going to show you in this

video and you can do this workout

anywhere as long as you have excess to

pull apart so you can also do this

outside so with this workout we're gonna

do a few exercises to work on all the

basic exercises and hit every single

muscle group with only a few exercises

and I've written down the full workout

already here on the board right here so

let's have a look to the actual workout

that we're gonna do today it's really

easy we're only gonna do five exercises

that hits every single muscle so we're

gonna start off with the pull-ups and

with the foot up we're hitting the back

and the biceps then we're gonna do the

push-ups we're hitting the chest and the

triceps following by the squats for the

legs then exercise for it's going to be

the leg race for the apps and the core

and at last we're gonna do a wall

handstand hold an isometric hold for

shoulder strength so that is the worker

that we're gonna do and with this

workout we're gonna work in a rep range

between ten and fifteen reps because if

you want to build muscle it would be

perfect to work in a red bridge between

ten reps and if you want to lose fat

than a rep range between 50 and 20 reps

would be most optimal and also for all

beginners it's best to start with

relatively high reps because you want to

make sure

you can perform every single exercise

with the best form as possible and if

you're gonna do exercises that only

allow you to do like five repetitions

then the exercise is probably too hard

for you so that is what we want to avoid

at the beginning so we're going to work

in a rep range between ten and fifteen

reps and in total we're gonna do three

to five rounds and after each exercise

we're gonna have 45 seconds rest we're

gonna start off with the pull-ups and

with each exercise I'm also going to

show you a few variations of the

exercise that make it easier if you

still can't do this exercise so the goal

with each exercise is to do 10 reps if

you can't do that you should decrease

the intensity by going to a easier

progression of the exercise so let's do

it we're gonna start off with the

pull-ups alright guys so let's get it

ten pull-ups

[Music]

strict form always bring your chin above

the bar

[Music]

please wear the pull-ups we have 45

seconds rest and if you can't do the

regular pull-up you can also do

negatives to work up to the pull-up

so with that exercise you're actually

lowering down from a pull-up towards a

dead hang and if you want to do an easy

variation of that you can also do

assisted pull-ups

[Music]

so now let's move on to the next

exercise and that is going to be the

food shops or the chest and also the

triceps so that's good for this I'm

gonna do 15 always are

moved in for a neutral spine

[Music]

all right 15 reps in of the push-ups and

if you want to make this exercise easier

you can also do me push-ups or you can

do incline push-ups

all right so 45 seconds are almost done

next exercise is going to be the squats

and with this exercise we're focusing on

the legs so let's get started and with

this exercise we're gonna do 15 reps

again

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always

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right 50 reps in if you want to do an

easy a variation of this exercise you

can also do assisted squats so with that

exercise you're actually gonna grab the

bar and that makes the balance a lot

easier and you also have more

stabilization while doing the exercise

but always make sure to do the exercise

really controlled all right so let me

get some breath this one is always quite

intense the squats so 45 seconds almost

done now we're going to move on to the

fourth exercise and this one it's going

to be for the apps and the core the leg

race so for this one we need the bar

again the traffic bar with our fingers

open park started in that position and

you want to make sure that you'll be in

the deadening position during the whole

exercise where the beam as still as

possible from here we're going to bring

our legs up dishes

[Music]

so with this exercise a really big

mistake is that people tend to bring

their feet behind the body but you want

to make sure that you always are able to

see your feet because if you don't do

that you will probably swing a lot

during the exercise and then you're just

not focusing on the core so that is the

leg raise with this exercise you can

also do an easy variation you actually

have two easy variations the first one

is the knee race and with this exercise

you're only bringing your knees up in

the air which makes the exercise easier

and if you're still having struggles

with the hanging part of the exercise

you can also do them on the dip bar

because that makes it a lot easier for

your grip so 45 seconds are done now

let's move on to the very last exercise

this one has put a shoulders and we're

gonna do an isometric exercise that

means they're gonna hold the exercise

we're gonna do a wall handstand but I'm

gonna do it on the floor so and we're

gonna aim for 30 seconds

[Music]

breathing

[Music]

to one and I'll probably have a really

rad hat oh alright guys so that was the

full routine and with this exercise you

can also do an easy variation of course

the wall handstand but also the fight

has some hold which is actually the

easiest and most accessible exercise to

work on shoulder strength if you want to

work on the handstand for example in the

future so as you guys can see I'm also

really out of breath with this little

routine only with fine exercise that

targets every single muscle group so if

you've completed the first round you can

work up to three rounds and maybe even

five grunts and you will be done in like

60 minutes up to one and a half hours so

guys that is the full routine a full

gather settings full body basic routine

for beginners to get started with the

other settings it's really important to

work on the foundations and that is

exactly these exercise that we just did

and guys at this moment we're also

creating a full calisthenics bodyweight

basics course in which we explain every

single exercise in full detail which

training all the easier variations of

every single exercise but also harder

fairy ages to get you started and to get

you as fit and strong as possible and we

will be releasing this course very soon

we actually make a sign-up form for

there any excess with a excusive

discount only available for the first 50

people that sign up make sure to check

the link down below and that's it for

this video guys I really hope that you

liked this video that you got some

inspiration and motivation to start

going to settings which you know so the

routine that you can do anywhere you can

do it inside with also outside so that's

it guys make sure to LIKE video

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videos peace out guys when I found

calisthenics family and they were

offering this program plus the online

coaching for a very affordable price so

I decided to try it if anyone's looking

to start calisthenics I would highly

recommend this it'll it'll do the same

for you I'm Gordon and I've been with

calisthenics family for almost three

months now and all the time I've had

Yannick as my trainer like my chorionic

can just be like that little extra push

to keep you going you also seen the

pictures I'm really proud of myself that

what I achieved in the last eight weeks

go for it and start your journey

you