How to Make Calisthenics EASY for everybody

all right guys so today we're going to

show you how you can make calisthenics

exercises

easier because for most of the beginners

calisthenics exercises can still be

quite advanced

think of a pull-up or a dip most of you

that start with calisthenics and haven't

done

any training before can be quite

challenging to start right away with the

pull-up or the dip

so we're going to show you several ways

how you can decrease

the intensity of the exercise so you

will be able to do the exercises at

any level but before we gonna start this

video guys we want to do a short

announcement

we introduced our new calisthenics

basics course that we are

releasing very soon like we said it's

our biggest project

so far we've been putting a lot of work

into this course it's not only

it's not like a worker plan it's a

complete course with a theory part and

also a practical part maybe you can tell

a little bit more about project

yes exactly so there's a calisthenics

program but that is only at the end of

the course

before that we have a huge part which is

uh 100

theory so you will learn everything

about every exercise

we have multiple regressions and

progressions so

even if you are a ultra beginner you

will learn everything about the basics

of calisthenics

yes exactly so if you want to get

notified when we release this course

make sure to sign up in the sign up form

down below and also in the link

right here and you will get a discount

if you sign up as one of the first

sign-ups in the first 100 people so

without further ado

let's get into today's subject all right

guys so let's get started with today's

video and in today's video

we're gonna pick four exercises which

are considered

as basic exercise but are still a little

bit too hard for some of the beginners

out there so

we're gonna explain how you can make

this exercise easier

and we're gonna pick several methods on

how you can make this exercise easier so

let's start with the first exercise and

that's going to be the pull-up

so for a pull-up you obviously need a

pull-up bar

and a regular pull-up looks like this

but that can still be too hard for most

of us so

um how you can make it easier there are

three ways

that i'm gonna explain the first one is

by doing jumping pull-ups so you're

actually gonna use

the strength of your legs to get you on

top of the bar

so what you're going to do you're going

to grab the bar

you're going to do slight jump

so this bar is a little bit too high for

me so what you want to do

is you want to pick a bar like this so

you can grab it while you're standing

and then jump

jump so that is the first method

to make the pull up easier and the

second method is with a resistance band

so these bands are available in

different sizes

i'm going to pick this one and what you

want to do

you want to step into the band with one

feet or two

this bench is going to help you to get

up

so if you have so if you have access to

bands i would really recommend

to use them for the purpose of making

your pull-ups easier

so the third way to make a pull-up

easier is by doing

negative repetitions and for this

exercise we're going to use this box

so we don't need this one anymore so

you're going to step

into the box and you're going to start

on top of the bar so you want to grab

the bar

a little bit wider than shoulder width

and you're going to start

with your chin above the bar and from

here

you're going to lower down as slow as

possible

then you're going to get loose from the

bar and do another repetition

so try to make the downward movement for

about five seconds

and with this method you will really

build the strength

in your back muscles that will

ultimately enable you to unlock the

pull-up without any assistance

alright guys so that was the pull-up now

let's over to the second

main exercise in calisthenics which is

the dip so i'm gonna perform

like a normal dip on the dip bars right

here

so it looks like this grab the bar

deep press your shoulders from here lean

forward

90 degree angle in your elbows and go up

so this is how a correct dip looks like

but of course can be quite challenging

if you have never done this exercise

so there are also a few ways how you can

make this exercise

easier so the first one is by using a

box again

i'm gonna use this box

you can do bench dips or

box dips in this in this case so grab

the box

right here step forward

deep press your shoulders again and make

the dip

90 degree angle in your elbows

if this is too hard you can also bring

your feet in

and do it like this

so that's the first way how you can make

the regular dip

easier the second one is by using an

assisted band again

most of the people don't even know that

you can train the dips with an

assistance

it's actually very easy you grab the

band like this

in your hands you can either do it in

your knees or

with your feet i'm going to do it with

my feet in the bed

so you step into the bend just like this

go up and the band will help you to do

the dips

make sure to lean a little bit forward

again elbows stay in the same position

and ultimately you can choose a lighter

band or a thicker band

to work to regular dips and the last way

how we can make the dips easier

is by using an explosive movement again

by doing a jump it looks like this

gonna grab the bar again and now we're

not doing multiple repetitions with only

one repetition

each time by using the momentum of our

knees by

doing a little squat just like this and

back

1.

it can also be quite challenging to stay

in this position

already if you're new to dips so that's

basically the three ways how you can

make the dip easier alright guys so that

was the second exercise let's move on to

the third exercise and that will be

the body weight row also known as the

australian pull-up

so for this exercise we're going to use

a low bar

the regular row looks like this so

you're going to

lean back and pull your chest towards

the bar

like this shoulder hands a little bit

wider and shoulder width

so how to make this exercise easier the

first and best method is to

have a different elevation so you're

just going to walk forward

to be able to stand a little bit more

upright like this and then

pull the bar towards your belly or your

chest like this

so this is very easy for me if you want

to make a little bit harder

just do a little step forward like this

until you can ultimately make it to

this angle

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so that was the first way to make this

exercise easier you can also do this by

using an

assistance band and this method might be

new to you to use an assistant band with

australian pull-ups but you can use it

and you can

you can do it in the following way grab

the band like this

behind your back and grab the bar

and as you can see the band will help me

to get to watch the bar so if i'm gonna

do a regular row like this

the band is gonna make it easier for me

it's also a really good way to progress

to a new progression

with the row uh for example you only

didn't did it lower right now

so then you can progress away like a

newer and harder variation

while using the band yes exactly so just

one more method

to make this exercise easier that is by

bending your knees

so the the best way of or the good way

to perform this exercise is with

straight legs

because then you have to incorporate

your core which have to make your body

straight like this but you can make this

exercise easier by just

bending your knees so you don't have to

use your core

to keep your hips in front you just

can do the exercise like this and you

have a little bit more

stabilization while performing this

exercise so this

is one method to make the exercise

easier as well so

that was the third exercise the

bodyweight row

all right so now let's move on to the

very last exercise

probably the main exercise the push-up

so the push-up that looks like this

starts on the floor

shoulder hands and shoulder weight apart

and from here

lower all the way down and get back up

in a scapula protraction

but of course for some of you this might

also be

too challenging to start off with so

there's several ways how you can

decrease the intensity of this exercise

the first one

would be in my opinion the best one is

by doing

an incline push-up so you can use an

elevation again

a box or a bench or if you trade at home

your couch

grab the box and play with the angle of

the exercise

so you place your hands again and

shoulder width apart

and from here straight body activate

your core and your glutes

and move towards the box

all the way and get back up

the reason why i think this is the best

way to decrease the intensity for

push-ups is because you're doing the

same exercise

the body stays in the same position

you're using your core you're doing full

range of motion

but only the angle of the exercise

decreases which makes this exercise

easier so then if this one is still too

hard you can also do

knee push-ups of course looks like this

start on the floor this time from a

plank position

your knees on the ground and from here

go all the way down

and back up you can make it a little bit

harder

by bringing the knees even further away

from your body

and then the very last way is by doing

negatives

with the push-up if you want to go from

a knee push-up to a regular push-up

this one is really good start

in the plank position and now we're

going to do negatives so we

slowly gonna lower ourselves down just

like this for five seconds

one two three

four five and repeat this as many times

as you can

so that was the last exercise the

push-up so now you have

four exercises and three ways per

exercise how you can decrease the

intensity of the exercise

and like we said we're coming out with a

calisthenics bass

course with a lot of different exercises

just like these with a lot of

progressions and regression of each

exercise showing you all the clues all

the details all the intention points

that you need to

work around with in this video we just

showed you everything

quite fast several ways how you can

adjust the exercise within the course we

show you

everything in full detail with lots of

instructional videos as well

so if you want to get notified of this

course it's coming out really soon make

sure to sign up down below and also

check the link right here yes exactly so

why did we make this course

it's basically because we just know that

there are so many people who

just cannot do a dip a push-up or a

pull-up and yet

so many people on youtube so many

teachers

are categorizing these exercises as the

basics

but they are just so many people who

cannot perform these exercises yet so

with this course we're not going to

explain only

these basic exercises but we're going to

show you many regressions and also

progressions and we're going to explain

them in full details alright guys so

that's it for the video and make sure to

sign up for the course

and we see you in the next video peace

out subscribe

peace out

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when i found calisthenics family and

they were offering this program plus the

online coaching for a very affordable

price

so i decided to try it if anyone's

looking to start calisthenics i would

highly recommend this

it will do the same for you i'm gordon

and i've been with calisthenics family

for

almost three months now and all the time

i've had yannick as my trainer

like mike orianna can just be like that

little extra push

to keep you going you're also seeing the

pictures i'm really proud of myself that

what i achieved in the last eight weeks

go for it and start your journey

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you