Can Girls do Calisthenics? | Beginner Workout with our Sister...

Whatsup Guys! Yannick & Michael here from Calisthenics Family

Welcome to a New Vlog, today we are going to check if ladies can do calisthenics

in addition, we will look back on our first live Q & A on YouTube

ok ladies and gentlemen I am in the garden together with my sister

it is super nice weather and it is just February

it is winter here in the Netherlands and the sun is shining it is beautiful

so it's a nice opportunity to go outside to work out

So I am here today with my sister with evi. how many times have you already trained?

usually training twice a week and then I just go to my own gym

I usually do the one time power pump that is a group training

and the other time I do bootcamp or high intensity training

today we are going to do a beginner workout

straight from our full journey program, of course, we will first warm up

and then we start the workout right away

Okay lets do this!

Okay, so we just finished the warm-up

today we are going to do a strength workout so mainly focused on the basics

so getting stronger by training with your own body weight

we have just had the warming up part and then we go to the beginners phase

of the full journey program

and we are going to do workout two today that is this workout, push, pull and legs

and we start today with the pull part we have also printed the workout today

with the program you always get a digital logbook

but also a logbook that you can print out

for the people who like to keep track of everything with the pen, today we will do that too

because then it is just a bit easier to see. this is therefore the program for today

and evi will try to do as many repetitions of each exercise as possible

are you ready for it? yes with this nice weather! Yes, exactly

okay the first exercise is the regular pullup you can do with a band

if you still have trouble with normal pullups without a band. the thicker the band the easier it is

you stand in the band with both legs

then you grab the bar approximately at shoulder width

then you hang and then you pull yourself up in a nice straight line

with the chin above the bar and then down again all the way to the end without swinging

at once neat and well up

here you try about eight repetitions if you succeed then you can get a lighter band

until you finally work towards a pullup without a band

are you ready evi? I hope so! Let's go

okay then you can write your results now so you have done the pullups now

we do three sets in total and then you try eight repetitions, and then you write your level

in parenthesis (g) of green band

Okay so I have done it with different elastics I started with green

that band helps me up the most

then I did purple that went a bit harder and now I'm going to try it with black

I'm curious if I'm going to get the eight repetitions

two and a half, okay so her record is 2 repetitions with the black band

so now she knows what level she is on, and what she needs to break when she does this workout next time

the next exercise is the chinup, here you pick up the bar the other way

then you train your biceps a bit more

you grab it, and from here you go up nicely with the chin above the bar

and down again

1 2

come on! 7, another one to go!

8 repetitions, 6 you did yourself and 2 with help

so what we always write down is six repetitions, so you write 6 plus 2

all right. here is the program again. then we continue to the wide grip pullup hold

as you can see you can click on the youtube icon and you can immediately see which exercise it is

so this is the next exercise I do not have to show it anymore

pull up and then hold for as long as possible. The goal is at least 20 seconds

that becomes a challenge - but you can of course use a band again

the first time we do a pullup hold and the second time we do the chinup hold

Okay there we go 3 2 1 Let's go!

13 14 ... neat!

20! - I had trouble with my chin above the bar

yes, that is also difficult - ok, so we just finished the pull part

we now continue to the push part. the first is the pike pushup

it is more focused on the shoulders so I will show them first

and then we take the parallels - the pike push-ups are mainly for the front of your shoulder

basic exercises to work towards handstand push-ups

it is also a good exercise for the handstand itself

so you stand in a pike, and in this way you bring your head forward

you have to think of a triangle shape

and then straighten from here again

- if it is too difficult you can also go to half. and otherwise still on your knees

that way you can make it easy or difficult for yourself

you can start!

Yes that is good!

come on!

seven times!

nice to crack your back with this foam roller - if your back is a bit stuck for example by much computer work

then you are bent all day, if you do this then you open your back a bit

this foam roller is by the way from myprotein

35% discount you can get through our link check it in the description

we have just done the pike pushups, this was more focused on the shoulders

we start with the more difficult push exercise and then we keep building down difficulty

now it's time for the straight bar dips

we need this parallel bar for that

I will show it for a moment so you go on the bar and then you want to bring your chest to the bar

here and then up, if it is too difficult you can go to half

but it's better to get a band

so your get in the belt with your feet always in front of you

then you can try it now, as many repetitions as possible

first with the purple because and then see if you can even let go

we just had to hang the band differently because I did not get enough help from the band

so now we have hung the band so it is better suited for smaller people

the purple band was too strong because he is now double

I feel like I'm being launched

So now we're going to do it with the red belt

Yes Yes! 2, neat!

the final exercise of the push section is the push-up

so you put your hands nicely spread out on the floor

approximately at shoulder width and from here with an upright position downwards

and then upwards, it is important that your elbows move along your body

so not this way, that is a common mistake, but really along your body

and if that is too difficult, you can of course do it on your knees

All right! Pushups, Let's Go!

10! Nice!

Okay we are just finished with the pull and push part. 10 pushups she has achieved!

Yes! 10 is really good!

and then we continue to the legs of this workout

two exercises, the deep squat and the deep squat hold

okay let's go 5 kilos of weight

OK now the squat hold

39 seconds!

a minute! this exercise is very good for the pistol squat for example

and in this way you can also train well with your own body weight

without using too much weight or having to go to the gym

All right ladies and gentlemen, we have just completed this workout, especially evi has worked hard today.

it was beautiful weather today and it is still unbelievable that it is February

and that we can train in the sun in the winter

super chill, only good because that means we can exercise outside

We're going to stretch now. there is also a stretching routine with the program

that is also very important because probably for you already, you now have quite some muscle tension

yes I feel it in my legs

yes exactly so we're going to stretch to relax the muscles

and that was it for this workout and this was also the last workout I do with evi

because evi goes to costa rica!

in two days right? - yes then I leave for 2 months

2 months traveling, so I have to miss you

we have at least been able to do a good workout

and when I come back the calisthenics park is in nijmegen!

hell yes! that is very cool!

So then we will do workouts more often and then you can learn that pullup without a band!

yes I'm going to try that but I do not think I'm going to do the training in costa rica haha

So that was it for this workout this beginner workout is part of our full journey program

you can find it on our website

check that if you want to start training with your own body weight

that was it! and then we see you in the next video!

ok ladies and gentlemen that was the workout with our sister evi

she did a fantastic job, I think she also has real muscle pain

she is sitting in the garden right there, it is now three days later. do you have muscle pain?

yes still I can hardly stretch my arms!

it is not normal after three days! - and in your legs too?

legs is not that bad, that went over yesterday

and back and shoulders? - upper back also very bad yes!

yes clearly a good workout

and furthermore we look back at the Q & A

because yesterday we did our live Q & A for the first time on youtube

yes that was of course exciting for the first time really live

how did you like it? I liked it very well!

we have done half in English and half in Dutch

we have had very interesting questions

and for example the vlogs you really liked, even more fun than information videos

that is good for us to know! And it motivates us to make more vlogs

and I also like to answer live questions.

because you are much more personal. Instead of messages over the phone

Now you also get a response back from a person who says thank you for your help

or maybe that person asks a few new questions based on our answer

so all very interactive and personal

Yes, and we will also make a short summary of all highlights

and all the most interesting and frequently asked questions

there we will make a short video and that video will soon be on youtube

so the live Q & A but then a shorter version

and that was it for this vlog. We have one last update

we only have a 35% discount on the full journey program today

and the beginner workout program now available for less than 10 euros

So there is the same workout that you've just seen with evi, with some more workouts

So look in the description for the link

and then we see you at the next video

and that will be a very epic follow-along chest workout

that comes online Sunday so stay tuned!

Until the next video! Peace out guys