Calisthenics Weighted & Basics Upperbody Workout | Strength Training Routine Ep. 4

ho ho ho

merry christmas what is up guys welcome

to the final youtube video of our

current workout routine

and today we're going to do the weighted

calisthenics and

basics so stay tuned for the video

[Music]

all right guys so welcome back to the

video to our current workout routine

theory

in this video weighted calisthenics and

basics so

why are we doing the basics so why

basics

well we've noticed a huge carryover when

doing weighted calisthenics

uh two other skills and exercises

and it's also good to keep doing the

basic exercises

that guide you to this level yes exactly

so

today uh weighted calisthenics and basic

but first of all we're going to start

with

the handstand practice of course to warm

up the shoulder the scapula

because we're also going to do some

static endurance work before we get into

the weighted exercises so

let's get this workout started

[Music]

[Applause]

[Music]

[Music]

okay guys so we just finished with the

straight bar headstands

um the shoulders and scapula are warmed

up now and since this is our

um last workout of the week we also like

to add some

exercises in that we can play around

with and one of those is for example the

human flag

and we're going to do this first before

getting into the endurance and basic

workout so let's see how it goes exactly

let's get to the swedish wolf

[Music]

all right guys so we just finished with

the human flags so we both had some

good holes full uh human flag and also

some straddle holes as well

um so now play time is over we gotta

put in the work right now so we're gonna

start with static exercises

first off the front lever hold with an

assisted band

up to 10 to 15 seconds to really get

that time and attention during the hold

we both have seen huge progress due to

these exercises

so let's start this exercise

[Music]

[Applause]

[Music]

[Applause]

[Music]

okay guys so we just finished our

endurance exercises which were the front

lever and the

planche hold we did this with power

bands to increase the time and the

tension and also watch our form

so this form of training can really help

you with your progressions for example

if you can't do a

full front lever yet or you can only do

it for three seconds

you might want to try it with a power

band which

can increase the time and tension so

your body can adapt to the position

so now we're going to start with this

one right here which is the

overhead press yes exactly so why this

exercise

we see a lot of carryover from the

overhead press to our handstand pushing

strength

so um if you get stronger in your

military your overhead press then you

will also get stronger in your body

weight

handstand pushing strength as well so

let's start with this exercise

[Applause]

[Music]

[Music]

all right guys so we just finished with

the overhead press so we did up to

uh five repetitions really working on

strength

um so now we're gonna move on to the

pull

exercise which is going to be the weight

pull up same one goes for this

also strength work up to five

repetitions and this one helps also with

our

front lever for example but also for

muscle labs which we have showed in the

first video so where the pull-ups it is

let's see how much we can do today

[Music]

duck

[Music]

foreign

[Music]

[Applause]

[Music]

[Music]

three

[Music]

okay guys so these were the dips uh we

started with 30 kgs and we build up all

the way to 50 kgs for five reps so we're

extremely

happy with that and that was the

strength part of this workout

we're now gonna move on to the hyper

trophy part and what's that gonna look

like

so the hypertrophy part is basically

we're gonna finish this workout off with

a circuit stealth training

so we're gonna do the classic um basic

exercises with calisthenics so

uh the pull-ups the dips the push-ups

and the rows

probably do four circuits in total three

to four circuits and

try to do as maximum repetitions as

possible up to

10 to 15 repetitions per exercise

so now are you ready to kill this

workout i am

let's do it let's do it

[Music]

so

[Music]

[Applause]

okay guys so we just finished the

circuit and as you can see the uh

the pump is real again let us know guys

who has a bigger pump this time

is it me where is his boss this time let

me have any comments

let us know and this was also the final

workout of the workout series that we

we are doing together yes so let us know

if you want to see more

yes exactly guys so there was a very

last episode

uh we actually really liked creating

this theory

um also sharing what i'm up to what

you're up to

and so that was really nice today is the

first christmas day actually we haven't

told that in the beginning

and so we're gonna enjoy a good meal

afterwards tonight so we definitely

won't feel regret it afterwards

but also for you guys if you are

celebrating christmas don't feel regret

it just enjoy your meals it's only one

day

in the entire year so so guys that's it

for this

series and we'll see you next year we're

coming out with a

very sick uh video we reached 100k

subscribers and boss is joining that

video as well so make sure

to stay tuned for the next video going

to be epic

that's it see you guys very soon peace

out

all right guys so before i end this

video i just want to do a quick

announcement about the giveaway

that we're going to have in this video

so we are

giving away these parallettes from

street games

these high parallettes which are perfect

for um

push-ups incline push-ups decline

push-ups heads and push-ups and also to

practice your handstands

so how can you win these parallettes go

check out our instagram page and there

you'll find all the rules how you can

win

so that will be the very last giveaway

of this year

next year we will do an epic

transformation challenge like we did in

the past few years

to challenge you to transform yourself

in the next year

for example to lose weight gain muscle

mass um

get stronger learn the impossible skills

and you can win epic prizes so stay

tuned for that challenge and all the

sales that we're going to have on our

workout plans

so that's it for this video and i'll

wish you guys

a happy new year peace out

[Music]

[Applause]

you