Calisthenics PULL Workout | Strength Training Routine Ep.1

what's up guys it's michael here with

buzz and today we're gonna show you our

current

pool workout where actually we're gonna

show you our complete

workout routine that we're doing until

the end of the year and in this video

we're gonna show you our current full

workouts so

stay tuned for the video

[Music]

[Music]

alright guys so welcome to today's video

so today

a pool workout and maybe you can

introduce our current routine that we're

doing right now

of course um so the routine that we're

following till the end of the year

consists of

four workouts divided in push pull

legs and weighted calisthenics we're

following this routine for

six to eight weeks until new year's and

then we're going to test our max

strength level yeah with basically all

the extra exercise that we're currently

working on

so the main focus of this routine is

working on the front lever

the planche the strict muscle up the

hands and push-up

and also getting stronger in our

weighted calisthenics for example

weighted tips

and weighted pull-ups so let's get

started with today's workout we're just

gonna go through this workout and show

you all the exercises of today

let's go

[Music]

okay guys so we just did our warming up

we're now gonna start with the one arm

handstand we always do

a handstand exercise before each workout

in order to warm up our straight arm

strength and activate our scapula

so yeah let's do it and let's see how it

goes

whoa

[Music]

[Music]

[Music]

all right guys so we just finished the

one our handsome practice

we practiced for 10 minutes in total i

did about five

sets us as well we both are struggling

to keep one finger on the parallettes

that's our goal of this our level at

this moment

and we get a question really often when

should i start with a one arm handstand

we would definitely recommend to not

start before you can hand you can hold

a good straight handstand for a minimum

one minute

right for sure

all right guys so that was the one arm

headset practice now we're going to move

on to the actual very first

exercise of this workout the full front

lead for practice so we're starting with

static holds

this workout is purely focused on

increasing our strength

so we train in a rep range between like

one to six reps but also i do

but also do static holds for like 10

seconds

in total so let's start with the first

exercise

pull exercise front levers

[Music]

so

[Music]

[Music]

uh

[Music]

all right so just finished front levers

so i think you had your your pr yeah all

right

yeah i have my pr of eight seconds the

form wasn't perfect so i

will be definitely working on that but

the goal for this year is 10 seconds

i think we're both gonna smash that goal

before the end of the year so

that's great exactly so for me my record

is seven seconds at this moment

so 10 seconds should be doable so

now what is the next exercise we're

going to do

next exercise is one of my favorite

exercises it's the strict muscle up

um we're almost there i think like we

can do some reps with strict form but

we're trying to work up towards like

five reps with like absolutely

clean form so let's see how it goes yes

let's do it

[Music]

[Music]

[Music]

all right so we just finished with the

muscle ups the second exercise of the

day

went pretty well we both had some strict

form muscle labs

so that was our goal i think you have

really strict ones so

yeah really nice

[Music]

all right so now we're gonna move on to

the third exercise so now we're gonna do

a front lever exercise again so we're

working our straight arm pulling

strength

we're gonna do the negative front lever

this is probably our worst exercise so

it's not our favorite exercise of course

but sometimes you gotta do the exercises

that you dread to do in order to

achieve the results that you want to

have so

exactly and we've noticed that the

negative front lever

really helps us to get better in our

static hold

so we're gonna do this exercise for

about five seconds

for five repetitions four sets in total

to really get a time and attention in

the straight arm pulling strength

so let's get this exercise started

[Music]

[Music]

[Music]

uh

okay guys so that's where the front

lever negatives

it was both a bit a bit too hard for us

so we decided to go for

three repetitions in the second and

third set

[Music]

we might scale it down progression

because we feel that we

are not able to do the exercise properly

so now it's time for what we call in

dutch um staggered to thicken and so why

do we call this stomach tikka in dutch

it basically means

pulling ourselves towards the bar with

our waistline

so that's why we call uh touching the

bar

basically um to get stronger in our like

our waistline pulling strength

which is needed for the front leaf or

strength

so we're gonna do three sets of this one

aim for

six repetitions and do them as explosive

as possible so let's do it

[Music]

you

[Music]

all right guys so our caddy jim legend

i'm back

shill came in and uh we

we're trying to do this exercise man he

is the he's the master of this one

with you take care that's really good

let's show them

bye

easy easy man

how many how many repetitions shield how

many repetitions i don't even know

something six or something sick man

alright guys so we just finished

this exercise i personally have my

record i touched the bar

two times

now we're gonna move on to the fourth

fifth exercise fifth exercise concentric

front left foot races so we just worked

on our full left for pulling strength

with bent arm

now we're gonna move on to a straight

arm pulling strength with straight arms

concentric full front level races let's

go

[Music]

hmm

[Music]

uh

[Music]

okay guys so we're at our last exercise

which are the dragon flags

we do this exercise um as a core

exercise which helps us with the front

lever

as well as with our pulling strength

it's a very beneficial exercise so if

you

are able to do it then we would

definitely recommend to put it in your

routine

so let's see how it goes yes and today

we're gonna do the weighted

dragonflex because our goal like we said

in the beginning is to increase our

strength

so we're working up until a maximum

repetitions of

six and we both can do dragonflex

up to 10 repetitions without weights

so we're doing a weighted dragonflex

with one to 2

kgs ankle weights on our feet

so let's do it and let's see what we can

do with today

[Music]

[Music]

so

[Music]

[Music]

all right guys so that was our pool

workout

a pretty rough workout only strength

exercises

up to six repetitions so

um maybe you can say something about the

workout

uh yeah well we were a bit short on time

so we had to cut some rest

periods in between the exercises and

that was definitely

noticeable so that's also a lesson for

us like if you want to get results and

be consistent you also have to take into

account

your rest in between set because sets

because that will

affect the amount of reps or seconds you

can do an exercise

so that's a tip for you guys yes exactly

so

it was a really good workout definitely

feel the pump also we both had some new

prs with certain exercises

and that's basically also our goal with

each workout

is to at least progress in one exercise

if we walk out the gym and we have

progress in one single exercise then

we're already satisfied and we've

crushed our goal

of the workout so guys that was it for

this workout pool workout

let us know in the comments if you like

this video just

us showing our current workout next up

will be a

push workout and focus on the planche

and the hands and push up

so make sure to subscribe i will see you

in the next video

peace out

somewhere

[Music]

this one this is the harder

thank variation