How to Start Calisthenics at Home? | Best Week Routine | No Equipment

what's up guys it's michael and yannick

over here from calisthenics family

welcome to this informational video so

if you're currently sitting at home or

you don't have access to a calisthenics

park or to the gym then this video is

going to be very helpful for you why

because we're gonna show you the best

full week workout routine that you can

do at home without any equipment and

actually we have already been doing this

for years we started with bodyweight

training at our own backyard in our own

homes so we're gonna show you the

perfect way to start with bodyweight

training at home yes exactly so in this

video we're gonna cover a full routine

which consists out of three full body

workouts and also if you want to train

more often four or even five or six

times per week we're also gonna cover

this at the end of the video so stay

tuned guys

[Music]

[Music]

alright guys so welcome to this video

like yonick said in this video we're

gonna cover the most optimal workout

routine that you can perform at home

without any equipment so why do we

choose for a three-time full-body

workout routine it's because from our

own training experience in the beginning

we noticed that this was the most

optimal way to progress with each single

muscle group but it's also the most

accessible way of training to maintain

and to start with bodyweight training

because it doesn't take much time if you

only train three times per week for like

one hour so that routine would basically

be the best and most optimal way

for beginners but i can also imagine

that you already have more training

experience so then a training routine

with more days for example four five or

six days per week would be actually

better and that is what we covered in

the end of this video so stay tuned for

that

[Music]

all right guys so let's start with the

first workout in this particular workout

we're gonna focus mainly on the push

exercises but also we're gonna hit all

the other areas uh of the muscles the

full body workout and we have been

doing all these workouts also with our

clients and that is just what works

really well to maintain and also gain

muscle mass or to stay fit so let's jump

into the first workout you can do this

workout for example on the first day on

monday so let's get straight into this

routine

[Music]

alright guys so welcome to the first

workout with this workout we're gonna

focus mainly on all the pushing

exercises so that involves the chest and

the triceps and the shoulders we're

gonna start off with the push-ups and

exercise for the chest we're gonna aim

for eight to twelve reps with each

exercise

so with the push-up make sure that

you're gonna perform this exercise with

full range of motion so that means

bringing your chest all the way to the

floor and pressing back up towards

straight arms also make sure to have

your complete body as straight as

possible

so the next exercise is going to be the

pike walks and this exercise is for the

shoulders so we basically gonna move

towards a plank position and back

towards a pike position

try to keep your shoulders and arms as

straight as possible during the whole

movement and when you're coming down

make sure that you have come in a plank

position

with this exercise aim for six

repetitions and if you can try to do

eight or ten repetitions

so

the next exercise is going to be

another pushing exercise and this is the

tricep extension

and this exercise

is mainly of course for the triceps so

we basically gonna bring our hands in

front of our head as you can see right

here in straight arms and from here

we're gonna bring our elbows towards the

floor make sure that you turn your

elbows inwards so you activate your

complete triceps during this exercise

it's an isolation exercise for the

triceps so make sure to

bring them in

so the next exercise is a pulling

movement this is called the australian

pull-up for this exercise we're going to

grab a table that's probably in your

living room

make sure that you stand on your feet

and perform this exercise with the best

range of motion that is possible

the next exercise is going to be the

squats of course for the legs with this

exercise we want to do 8 to 12 reps

again and if you can you can also do

more repetitions of course so with this

exercise we gonna aim for a 90 degree

angle in our knees

but if you're already a little bit more

experienced with leg training then you

can also do the full squat

the last exercise is going to be for the

abs and mainly focus on the lower abs

it's called the leg raise

we're going to place our arms on the

floor and by pressing into the floor

makes this exercise a little bit easier

um make sure to have your legs straight

as possible and bring them down and up

all right guys so that was the first

workout it was a push focus workout and

you want to make sure to have at least

48 hours of rest between the first and

the second workout because that is

optimal for muscle recovery so the

second workout is going to be a pull

focused workout so we're gonna start off

with two pull exercises so get ready

guys for the second workout

break it up

[Music]

alright guys so welcome to the second

workout of this routine with this

workout we mainly gonna focus on all the

pulling exercises so that involves the

back and the biceps so that's why we're

gonna start off with chin ups underneath

the table again here in the living room

make sure that you bring your chest as

close as possible towards the table and

also stand on your feet otherwise you're

definitely gonna lose your balance

so after we finish this first exercise

we're gonna move on to the lat slides

also an exercise for your back mainly

for your lats

it's probably a new exercise for you

try to have your

arms as straight as possible

and make sure that you

slide on your toes

that's really important otherwise you

won't be able to do this exercise so

definitely wear socks and make sure to

pull your complete body forward

so the next exercise is called the bicep

dip it's quite a rare exercise this

exercise focuses on the biceps

because we're having our hands in a

supinated grip again

we're targeting the biceps

try to go as deep as possible and make

sure that you have your arms as straight

as possible when you're coming up and

lean a little bit forward this way

you're targeting your biceps even more

so the next exercise is called the

diamond push-ups with this exercise we

focus on the chest again and especially

on the mid section of your chest make

sure to do this exercise with full range

of motion again so go all the way

towards the floor with your chest and

press back up until you have straight

arms

the next exercise is the lunge this

exercise is of course for your legs so

we're gonna alternate in between the

legs

moving forward with the right leg and

then moving forward with the left leg

make sure that your knee is never gonna

be in front of your toes otherwise

you're definitely going to get injuries

so the last exercise is for the abs

again and with this exercise we're going

to focus on the upper

part of your abs and that's why we're

doing crunches so mainly you want to

focus on bringing your upper back off

the ground

don't pull

on your head but just grab your ears and

look upwards as you can see right here

so you have a neutral spine

all right guys so that was the second

workout the more pull focus workout so

after this workout make sure that you

consume

your proteins

right after the workout and

also 48 hours rest and now it's probably

wednesday or thursday so um now you're

going to move on to the last workout of

this week so it's going to be a more lag

focused training so make sure to hit a

lot of carbs before the training to get

your energy in and start with this

workout

[Music]

all right guys so the last workout is

a lag focused workout so that's why

we're going to start off with a leg

exercise

and this time with a quite new and

probably difficult exercise the pistol

squats but to make this exercise more

accessible for everyone that is watching

right now we're gonna use the couch to

do half range of motion vessel squats so

basically you're gonna sit on the couch

with one a leg actually and from there

you're gonna initiate the squat

all right so the second exercise is also

in leg exercise this one is called the

side lunge so we're basically gonna move

from the left side towards the right

side by bringing our glutes backwards

also with this exercise really focus on

not bringing your knees in front of your

toes

so then we're going to move on to the

abdominal exercises this one is the

windshield wiper

with this exercise we mainly focus on

the side abs also called the obliques so

we're basically gonna move with straight

legs from left to right

and after this exercise we're gonna do

an isometric exercise the hollow body

hold and this exercise focuses on the

whole core so that involves your upper

abs your lower abs and also your

obliques so make sure to bring your legs

up in straight position and bring your

upper back

from the floor so after doing the leg

exercises and the core exercises we're

going to move on to the

exercises for the upper body we're going

to start off with the shoulder exercise

this one is the bike push-up it's quite

a hard exercise actually you can also do

them on your knees but make sure to

bring your head in front of your hands

to really target your shoulders

so the next exercise is

a pulling movement the bicep rose so

it's basically an isolation exercise for

the biceps so we're gonna grab the table

again and make sure to grab the table

with a supinated grip and bring your

head towards the table just like a bicep

girl

that you're doing in the gym alright

guys so that was the full week routine

three full body workouts that you can do

i hope that you have an idea on how you

can train at home right now without any

equipment and also guys we also have

made a complete no equipment home

workout program with more routines as

well actually four

programs in one program because we have

covered

a workout routine with three days with

four days with five days and six days so

we have used multiple workout methods

for example a

full body routine a split routine a

push-pull leg routine and also a upper

and lower body routines so it's made for

men and women at any level so if you

want to stay fit gain muscle mass

or even maybe prepare for calisthenics

the harder exercises that we do so then

check this program it's the perfect

program to start without any equipment

so to motivate you guys and also to help

you out we have a discount code only

available for the first two weeks after

release of the program so after today

with 25 discount on this program right

now so you can check all the links down

in the description yes exactly so if

you're training at home we have also got

a lot of important tips for you make

sure you don't have any distraction

because training at home can often be

difficult for your motivation because

it's your home environment and so make

sure to put some music on get off all

social media um and make sure to prepare

for the workout and also make sure to

track your progress with a log book and

actually

the program that michael just talked

about also includes log books for each

workout routine so that is covered in a

program and if you got any other

questions about calisthenics or

bodyweight training or training at home

without equipment

feel free to leave your comment and we

will be answering your questions as soon

as possible so we really hope that this

video helps you out in these times and

make sure to stay safe help each other

out and we'll see you in the next video

peace out guys peace out

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'll it'll 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 michael orioni 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

[Music]

[Music]

shake it up shake it up she got