How to Create your own Calisthenics Workout Program | 5 steps

what's up guys what's up it's Michael

and Jana copra air from calisthenics

family and welcome to today's video and

in this video we are going to discuss

how you should create your own workout

program and which five steps you have to

take to create a worker program that

works best for your own goals so stay

tuned and enjoy the video

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you

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alright guys so welcome to the video and

like we said we're going to discuss five

different steps that you need to take to

get the best worker program for

calisthenics for yourself but before we

start with this video we first want to

say thank you because we reached 30,000

subscribers on our YouTube channel so

this is a very very big milestone for us

and actually lately it has been growing

pretty fast yes also because we are now

about posting two videos per week and

really noticed the growth of our channel

and that's really really good to see and

that also motivates us to post more and

keep up with two videos each week yes

and that is why we are sitting here on

this table together because one of the

videos that did very very well was a

video on how to start with calisthenics

we already made a video about that

which did really well and that was a

informated

just us talking through the camera and

yeah we got so many positive responses

on that and also a lot of new

subscribers due to that video so yeah we

noticed that that video is something

that you guys like very much so that is

why we are also sitting here today to

create a video just like that and to

celebrate this milestone of 30,000

subscribers we have a special discount

also on our website and we will talk

about this later in the video so let's

start with this video because yeah we

got a lot of questions from you guys on

how to create a program that works best

for calisthenics because most people

just go to the park and work on some

goals they have especially with

calisthenics maybe it's the handstand

maybe it's just getting better at the

basics but they don't really know how to

create a program that works for a longer

period of time and yeah we make a lot of

programs because we make a customized

programs for our own clients and we have

made in the last two years we made like

through all the experience

a questionnaire that we apply for our

own clients when we get a question or

actually a request from a client to make

a personal worker program and we are

going to share that questionnaire with

you guys today so it is based on our own

experience from the last two years and

yes so you can also create your own

worker program so yeah let's start with

the first step that you need to take

when creating your own worker program

yes exactly so in the questionnaire we

basically asked for five steps which we

also will explain in this video and the

very first step is actually what is your

main goal so there can be learning care

setting skills for a lot of people one

of their in the handstand or the back

liquor but can also be a gaining muscle

mass with body weight training or losing

fat with body weight training so the

first thing that you need to figure out

is what is your main goal and based on

this you can actually get really a

different kind of programs with like

three times a week or six times a week

upper lower but we will get into this

later in the video but that's the main

thing when you want to make a program

for yourself alright so once you know

what your main goal is then you have to

look to the second step and that is how

many times per week am i able to train

and how many times do I want to train to

to achieve my goals because if you only

have two days per week or four or six it

will also depends on the kind of worker

program that you that applies best for

you yes exactly so you can also imagine

that if you want to learn like four

skills and you are only able to train

two times per week that just won't work

so it's really important to really get

those two steps first before you make a

program for yourself alright guys so

once you know your main goals and also

how many days per week you you can train

then it's really important to know what

your specific goals are so that can be

learning specific skills such as the

handstand or the muscle up but it can

also be

gaining muscle mass maybe in different

aspects maybe if you if you have a small

chest or small back muscles you can like

focus on that particular muscle group

and that's really important to know

before you make your own program so

making specific goals is very important

you can think of making SMART goals with

SMART goals we mean specific goals the

goals need to be measurable so one very

big mistake is that especially with

calisthenics is that people say I want

to learn the pledge or I want to do I

want to be able to do the Beckley 4 and

then that is actually when we come to

the next step and that a step 4 is to

you have to check your current level so

if your goal is to get for example their

full Beckley for let us say long-term

goal if you only can do like it takes

Beckley 4 or if you have never done

exactly for it then the goal is way and

way too hard to to write it down and if

you set that heart go for itself then

you will be getting demotivated as well

because if you train for several weeks

then you will notice that it's going to

be pretty hard and it will be

frustrating for you to get that goal

because yes yeah you want to progress

faster but it seems to get harder than

you think of so actually you have to

look to all those big goals that you

want to achieve and you have to divide

them in different smaller goals so like

we said this was with the Beckley 4 but

you can also think of the handstand if

you can't do a handstand there are

multiple progressions that you can

achieve for example the Frog stand for

30 seconds maybe a wall handstand for a

1 minute maybe hands and push-ups 5 or

10 reps so it's really important to

check your current level and from there

your specific SMART goal for maybe eight

weeks exactly so once you know all these

four steps so what is your main goal how

many days per week and I train what is

what are my specific goals and

what is my level then we can come to the

next point the last point is step 5

which training method is appropriate for

my goals so for example if your goal is

to build muscle mass you just want to

get a lot of muscle and become bigger

then it's important that you train a lot

and with a lot of volume so then and

also if you have like six days to train

for that then an appropriate training

method would be push-pull legs push-pull

legs because this a high volume training

method but for people that don't give a

lot about muscle mass but just want to

get stronger and learn calisthenics

skills then a push-pull legs routine

would not be most efficient but then you

can maybe think more of a skills and

strength split routine in which you

focus on just one particular day on your

own your skills for example two hours

training for your handstand and for your

planche and then the next day you focus

on yes he folks more dynamic exercises

yes such as maybe weighted dips muscle

ups or handstand push-ups to get strong

also for the skills you want to learn

and that's exactly why you want to do a

skill and strength workout if you want

to learn calisthenics skills and then a

appropriate routine will be skills and

strength and then the third day will be

a rest day and then again skill strength

and rest and also with the skill and

strength workout routine you have the

third day a rest day which you can use

for training your mobility and

flexibility because the amount of

flexibility and mobility is also really

really beneficial for your own

calisthenics skills at least that is

what we experienced a lot once we

started to do flexibility routines then

yeah we increased our skills so much

faster so yeah it really depends all on

your on your goals and the training

method which is appropriate for that and

how many days you have to train in a

week oh then we have a third training

method and that is actually appliable

for all the people that want to lose

that and that is a high-intensity upper

body and lower body routine so you can

do actually maybe two workouts per week

or for work last week or even six

workouts per week if you really want to

go for it but at the work of routine

that will burn the most fat is a upper

body and lower body high-intensity

workout routine and that is also this

the the routine that we use in our

30-day FedRAMP program as you guys maybe

know so you actually don't really focus

on skills you you also don't really

focus on getting muscle mass but all you

focus is burning fat and burning as much

as calories as possible all right guys

so these were basically the five steps

that we take for our own work of

programs but also for the customized

workout programs for our own clients and

we have been doing this now for two

years and yeah we have been seeing great

results from our own clients you can

also check the testimonials on our

website as always guys we don't say that

this is the only way or the best way to

program your workouts but this is just

the way how we do it and yeah we're

sharing this knowledge with you so that

you also can create your own workout

programs for yourself

and I want to emphasize or we want to

emphasize that it is so important to

create work of programs for a longer

period of time maybe for eight weeks or

12 weeks and sets specific goals for

itself because it will motivate you to

work towards your goals and literally

every week when you see that you are

progressing that motivates you to keep

on going and then you will get a sense

of the feeling that you are in control

and that is very important or at least

we are the kind of people that wants to

be in control and want to see that we

are making progress every single week

because that gives us just a good feel

so I think that's it for this video guys

and like I said in the beginning of the

video we also have something to announce

about a discount because we reach the

30,000 subscribers on our YouTube

channel and therefore we are having 30%

discount on our

whole website and we have never done a

discount on the complete website so the

discount applies on all our worker

programs also on our very popular a full

journey program which is on a long-term

calisthenics program in which we apply

all this stuff that we learned and just

told you in a program in a long-term

program to learn calisthenics skills and

to get more muscular and the discount

also applies on oh my coaching our

merchandise workout equipment and also

of course our customized workout

programs that we make so that's it for

this video guys

we have also written down all this

information in our free calisthenics

training guide ebook you find all that

methods that we discussed today and much

more information also about calisthenics

and nutrition for example and a really

important training principles that you

should know where you start with

calisthenics or just when you train

calisthenics so I think that's it yes

that's it

so guys if you liked the video make sure

to put your thumbs up and also subscribe

if you haven't yet that will really help

us to reach our next milestone right

maybe okay yes 50k let's see how far we

can get and yeah that's it about video

guys and we hope to see you in the next

video peace out guys

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