Do These 5 Calisthenics Exercises to Replace the Gym

do you not know how to properly train

without the gym well we got you covered

because in this video we will show you

five calendar settings exercises that

will replace your regular gym exercises

so let's get started

all right so before we get into the

exercises let's start with a few reasons

why calisthenics might be a good choice

for you but first make sure to like the

video subscribe and put your

notification on for more calisthenics

gains and make sure to watch this video

till the end for a nice christmas

giveaway so let's get started you might

consider calisthenics first when there's

a total lockdown and you don't have

access to a nearby gym

second you want to be able to train

anywhere like outside or during a travel

third you don't have or don't want to

spend money on an expensive gym

subscription

fourth you don't want to buy a shitload

on expensive gym equipment at home or

fifth you want to mix things up and

challenge yourself through calisthenics

training so when you can find yourself

in one of these situations calisthenics

is the solution

so let's compare a few of the well-known

gym exercises that you can replace with

calisthenics exercises but first we want

to make a small disclaimer weight

training is often seen as the

counterpart of calisthenics however we

want to emphasize that both ways of

training can go hand in hand too mixing

things up once in a while isn't such a

bad thing to get the best out of both

worlds in the end do the kind of

workouts that you enjoy the most and

show appreciation for both ways of

training so with that said let's get

into the comparisons

the overhead press versus the handstand

push-up these two exercises are very

similar both are compound movements

which primarily work the shoulders and

enhance an overhead vertical pushing

movement

the overhead press is perfect to

increase your absolute strength while

the hands and push-up improves your

relative body weight strength and sets a

good foundation for freestanding hands

and push-ups but of course if you cannot

do wall hands and push-ups yet you can

start with pike push-ups work your way

up with elevated bike push-ups until you

can do the wall hazard push-up to gain

strength with both exercises you should

focus on low reps with high rest for

example 5 sets of 4 to 6 repetitions and

to 120 seconds rest

the second comparison is the iconic

barbell row versus the tucked front

lever pull up

both exercises improve your horizontal

pulling strength and work the pulling

muscles off the back which primarily

works the lats the rhomboids but also

targets your posterior delts

you can perform the tucked phone level

pull up on a bar or on a ring

if you cannot do the tucked front lever

pull up yet you can start with

australian pull-ups then work your way

up to elevated australian pull-ups until

you can perform the tucked front lever

pull up again the barbell row is perfect

for building absolute strength while the

tucks front lever pull up increases your

relative body weight strength and lays a

foundation for the brutal front lever

within calisthenics to gain strength and

muscle with both exercises you should

focus on relatively low repetitions and

high rest for example 4 sets of 4 to 8

repetitions and 90 to 120 seconds of

rest

the third comparison is the dumbbell

press versus tucked planche push-ups

both exercises work your horizontal

pushing strength and primarily works the

chest and shoulders

although the tucked planche push-up is

more shoulder dominant but for the sake

of this video we chose the tucked

planche push-up as this exercise is more

calisthenics skill related than for

example a regular push-up when the

tucked planche push-up is still too hard

you can start with regular push-ups then

work yourself to pseudo push-ups until

you can perform the turked planche

push-up the dumbbell press is perfect

for building a bigger chest while the

tucked planche push-up lays a foundation

for advanced skills in calisthenics for

example the almighty planche and the 90

degree as in push-up to gain strength

with both exercises you should focus on

low reps with high rest

for example 5 sets of 4 to 6 repetitions

and 90 to 120 seconds of rest

next to building compound strength we

all of course want to get massive arms

so therefore we replace the well-known

bicep curls with pelican curls

both exercises of course target the

bicep muscles

to make the exercise harder you can

increase the weights with the bicep curl

or step backwards with the pelican kill

make sure you stand straight and use a

full range of motion by bringing the bar

or ring all the way to your hips and

trust us your arms will feel insanely

sore the next day aim for medium high

reps to build muscle and use relatively

short resting times for example 4 sets

of 8 to 12 reps and 60 to 90 seconds of

rest

to stimulate our triceps to grow we

should isolate the triceps therefore you

can replace the skull crusher with the

tricep extension

both exercises has to emphasize on the

long head muscle of the tricep as they

integrate an overhead extension of the

tricep to increase the load you can

simply add weights with the skill

crusher or lower the bar or ring with a

tricep extension until you're able to

perform the exercise on a really low bar

or on the floor this exercise is a

killer for the triceps if you haven't

tried this before

aim for medium high reps to build muscle

and use relatively short resting times

for example 4 sets of 8 to 12 reps and

60 to 90 seconds of rest alright guys so

these were the five calisthenics

exercises that you can replace your gym

exercises with i hope this video was

helpful and that you have a better

understanding which exercises you can do

at home or without the gym don't forget

to download our free ebooks and workouts

to get yourself started with

calisthenics at home or wherever you

want

and if you really want to bring your

workouts and training results to the

next level make sure to start our full

journey workout plan in which you work

to several goals step by step and at

last we want to announce our christmas

giveaway that we currently have on our

instagram page so if you want to make a

chance of winning one of our christmas

giveaways make sure to go to our

instagram and enroll in the giveaway

over there so that's it for this video

thanks for watching guys make sure to

like and subscribe and we'll see you in

the next video peace out

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