Calisthenics PUSH Workout | Strength Training Routine Ep. 2

what's up kelly fam it's mike over here

with buzz from

daily calisthenics and today we're going

to show you

our current push workout of our

current strength workout routine so stay

tuned for the video

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uh

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all right guys so welcome to today's

video today a push workout

and maybe you can tell something about

the current routine that we are doing

yes of course

so um we're doing four workouts a week

push pull legs and basics those are the

four

four workouts we're doing um we already

filmed the first workout the pool

workout

it's on calisthenics family's youtube

channel so definitely check it out if

you haven't

and today we're gonna do the second

workout

which is the push workout and the focus

here is on the planche

and the um as a push-up and the

handstand push-ups

exactly so uh for me this is my favorite

workout

uh i think the pool workout is your

favorite workout you're also

slightly better in the pool i'm slightly

better in the push

so that makes sense so today a push

workout

as bad said focused on strength so not

on hypertrophy not on building muscle

but we're going to keep the reps

relatively low from

one to six repetitions first we're going

to start off with handstand practice to

warm up our shoulders and scapula

so let's get started with the first

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exercise

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alright guys so we just finished the

first exercise straight bar handstand

and

we're doing this exercise um to actually

warm up for the next exercise and that

is

the planche with the planche it's really

important that you keep straight arms

and with the straight bar handstand you

also practice your straight arm

movement basically so um we did

10 minutes practice i almost got my

personal record i had

35 seconds and we're keeping track in

our logbooks

you had today around 25 was my best

um not my best day but i'm i'm noticing

that i'm getting more consistent with

the whole so i'm

i'm happy overall yes exactly so great

progress

overall

so now move on to the next one the

pledge we're going to do the static hold

to start off because this is the hardest

variation

so let's see what we can do today and

i'm gonna do it in my progression and

you and your progression

so let's do it

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all right guys so we just finished with

the planche holes

so for me i got my probably one of my

pr's

i noticed myself that that it gets

really consistent

um i got five seconds for each hold so

really happy with that

for you you're doing a slightly yeah i'm

doing like a regression because

um training the planche is new for me i

only started like two weeks ago

so that's why it's also beneficial to

train together with michael yes exactly

that is also what i'm doing here in the

gym we have also gym members which i am

getting tips from so that's really nice

and um you saw us doing the the plans

from a handstand so we're training them

eccentric why because we feel that it's

better or we feel that we can control

the movement better when we start in a

handsome position

really focus on going down protracting

the scapula

keeping our body in the good position

and then lower down

and basically hold it as long as you can

so

definitely try that as well if you can

do the handstand

now next exercise and some push-ups

heads and push-ups

let's go

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all right guys so we finished the third

exercise hands and push-ups

my favorite exercise uh so we did some

different variations of the hands and

push-up for example i worked on the

90-degree

as in push-up we did the floor heads and

push up

we did the hands hands and push up with

the parallettes um

so that is also the advice that we have

for you if you want to train your hands

in push-up

try to do several variations maybe you

can tell something about your experience

with handsome push-ups

um i find the handsome push-ups on the

parallettes relatively hard compared to

the ones on the floor

um mainly because it's you have a

different grip your

your hands are placed different so it's

a whole nother ball game

so you might be able to do handstand

push-ups on the floor but not on the

parallettes

so that's why we advise you to do it all

like to

play around with different variations to

make sure that you get the best out of

it

exactly and what you also notice that

you actually target different muscles

with different variations so for example

with the

hands and push-ups on the parallettes

you lean a little bit more forward so

you address the front belt a little bit

more but also your triceps

while when you're doing a handsome

push-up on the floor it looks like a

like an overhead press yeah like a

military press military press

so if you work all those different

variations you also work

all those separate muscles which will

eventually get you stronger

in your hands and push up so that was

the hand push-up

we basically finished our like our skill

practice strength part of the

training now we're gonna focus on more

uh repetitions

and we're alternating between straight

arm and bend arm exercises

so now we're going to focus on a

straight arm work again with the planche

press so let's go

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so

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alright guys so we just finished the

planche press so

this is my favorite exercise to get

stronger in the planche

this one definitely helped me out to get

the straddle planche

why because i was looking for an

exercise that could help me to make

repetitions in the straddle planche

position

and when i found this exercise i've been

doing lots of repetitions and

it really got my body in the right

position and i just felt so much

stronger after doing

this exercise for like a couple of

months and that

helped me definitely out to get my

straddle planche so um

next up next exercise will be planche

lean

yes the widest exercise of course to get

better

lean in our planche so we're gonna do

this

up against the wall i guess and we're

probably gonna use a measuring tape to

track our progress so

let's do this

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okay guys so we just finished with the

planche leans we used a measuring tape

to track our progress

and we tried to lean for 15 seconds as

far as possible so with our head

towards the wall and also we try to use

the the best form as possible

with a really rounded back like a

protracted scapula

and also pushing our hips forward as

much as possible so that was the planche

lean

really good exercise to get better in

your planche and also to work on

straight arm strength

now we're going to move on to a new bent

arm exercise

for our handstand pushing strength but

also to work on a 90 degree handsome

push-up

which is the pseudo branch push-up let's

go

uh

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um

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all right guys so we just finished the

pseudo-planche push-up

so as you can see we did this exercise

on a little elevation

so we get our uh body in a better

planche lean position so we can

move a little bit more forward and

address our shoulders even more

and also lean even further so

that help that helps us really out and

this was for you the first time

you did it like this so now there was a

very last exercise with repetitions

we're going to end this workout with a

static core exercise

like with the pull workout we also

finished with a core exercise we

basically always finish our workouts

with

one core exercise today we're going to

do the l-sit hold why

because you push yourself away like

you're basically doing in a planche for

example

so we're gonna do this one on the p-bar

so let's see how

long we can hold the l-sit after this

workout

let's go

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oh man so my goal was to beat this guy

over here

okay guys so this was the workout we

just finished with the

l-sit holds michael uh beat me

in the static hole so um i got some time

to trade

but for for me also really pain in the

ass this exercise

so damn hard but so efficient so good

so definitely use this one in your

program yep

so this was the second workout in the

workout series this was the push workout

there's two more workouts coming so make

sure to

like subscribe and also leave a comment

if you like this type of videos yes

exactly

and also guys last week we just released

our english calisthenics basics course

that one is also now out in

english so if you want to be part of the

course

if you want to take your physique to the

next level if you want to get stronger

true body weight strength then this is

the perfect way to start with

calisthenics we

basically teach you all the basic

exercises

that you can start off so check it out

in the link down below

and also if you want to learn all the

skills check out our full journey worker

plan you can also visit the link down

below

so guys that's it for this workout

thanks for watching like and subscribe

and we'll see you

probably next week see ya

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you