Do This Full Body Calisthenics Workout to Build Muscle & Strength

what's up guys it's Michael here from

calisthenics family together with my

friend and coach bus so today we're here

at Miami Beach South Beach

um this crazy Park here we are in U.S

for a little content trip so we're gonna

get a workout hand and today we're going

to take you through one of the most

effective full body workout

um in this workout we're gonna hit our

chest our back our abs and our legs all

these exercises are very beneficial for

starting calisthenics but also to

improve your calisthenics skills and

obtain real functional strength so

before we get this workout started guys

make sure to check out our calisthenics

Family app in this app you can find many

programs for example skill worker plans

to work on your handstand back leave for

human flag exercise like this or you can

just start training from home so make

sure to check that out first and watch

this video all the way to the end to

discover our weekly giveaway at the end

of this workout so without further Ado

let's get ready this workout is for

every level starting from beginner left

to intermediate we will show a different

progression with each exercise and we

probably do about six exercises today it

takes about 30 seconds per exercise so

are you ready boss I'm ready let's do

this all right guys so we're going to

start off this workout with two pulling

exercises then we move on to pushing

exercises then core then legs we start

off with close grip chin UPS to Target

our lats and our biceps so let's do this

for 30 seconds are you ready boss I'm

ready let's set the timer and let's

start in three two one on the hand grip

right here and two all the way up

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tried to go to that hang position

all the way up and down

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five four three two one all right

nice job guys

so now let's take 30 seconds rest we're

going to move on to these bars right

here

and we're gonna do the rows to Target

our upper part of our back and to Target

our round bridge two and the rear delts

so let's grip the bar and shoulder

weight apart

step forward

stand on your heels

and bring the bar all the way to your

chest like this all right let's do this

for 30 seconds come on come on

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come on guys keep going

chest to the bar

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five four three two one all right there

you have it

all right so pulling work is done

now we're gonna move on to the parallel

bar dips so we're gonna do this right

here

now we target

our lower part of our chest and our

front delts this exercise guys is really

important for calisthenics if you want

to build up your vertical pushing

strength for example for hazard push-ups

definitely incorporate this exercise all

right so we wrap the bar just like this

and make sure to bring your elbows

alongside your body move a little bit

forward like this in a 90 degree angle

all right three two one there we go

foreign

to 90 degree and all the way back up

keep your body nice and straight

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knock out the elbows when you're up

three

two one all right

good job guys all right guys now let's

move on to these lower bars we're gonna

because we're gonna do Straight bar

push-ups

with this exercise we mainly Target our

chest

so

let's grab the bar shoulder weight apart

make sure that you're in a nice plank

position push your hips forward and

bring your chest all the way to the bar

let's do this three two one

let's go

try to go a little faster on this one

you explode push-ups

foreign

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10 seconds guys

five four three two one

all right

how do you feel

pretty good good Pub cash pump all right

we're gonna move on to some cool work

let's get back to this bar

we're gonna do

the leg raise

so

grab the bar shoulder weight apart

and try to bring your legs on the 90

degree angle or if you can all the way

up to the bar

ready let's do this 30 seconds three two

one

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nice and complete

try to keep your legs straight

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en your toes

10 seconds guys

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four

three two one more

that's it

you can definitely feel this in your

lower abs

all right one last exercise to go we're

gonna do jumping squats let's move

forward a little bit

so we make a squat a deep squat

I ain't jump all the way up

this way we train our explosive leg

strength

this one is quite hard quite challenging

but very nice to end off this workout

ready boss

all right three two one all the way down

and up

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come on guys

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it's getting hard now

ten more seconds

five four three two one

that's it oh man

let's catching breath

all right guys so thanks for following

this workout with us good job

um so this was the first round we're

gonna get two three more rounds in for

sure to get a proper workout in you

should do that too especially if you're

a beginner get at least one more workout

in one more circuit if you're more

intermediate it gets two or three more

circuits in so guys that's it for this

effective full body workout we hit all

parts of our body in just one quick

effective workout

um guys like I said in the beginning

make sure to check out our calisthenics

Family app in this app you can find many

programs we have one program called the

full Journey that teaches you all the

calisthening skills and

um basic exercises too to really get a

master of your own body weight um you

can download the app for free right here

on the Google Play or App Store so guys

last but not least let's get into this

week's giveaway we didn't bring the

giveaway right here but in this video

we're gonna give away one set of our

optimal grip rings so how to win like

this video subscribe to our Channel and

comment within the first seven days

after publishing this video last week we

gave away one set of our optimal grip

parallettes and the winner will appear

right here so congrats thanks for

watching make sure to like And subscribe

for more videos workouts tutorials just

like these and we'll see you in one of

the next ones peace out

thank you

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