How to Start Calisthenics | Best Beginner Workout Routine

what's up guys it's Michael and yamakawa

here from kinesthetics family welcome to

this informational video if you want to

start with chemist Enix but you don't

know how then this video might be very

helpful for you why because in this

video we are going to explain three

different topics that are really

important to know if you want to start

with calisthenics and we're also gonna

explain the routine that we did in the

beginning and we're gonna tell you why

you should try this routine as well so

stay tuned and enjoy video

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alright guys so today we are making this

video because recently we got

overwhelmed with a lot of comments on a

recent Body Transformation video if you

haven't seen that video then we suggest

you to check that one out first you can

click on the link here in the corner and

then we can move on to this video

alright so today first we will start

with the three really important topics

that you should know if you want to

start with calisthenics and at the end

of the video we will also give you a

routine that you can use for yourself if

you want to start with calisthenics for

body weight training in general but

before we get into this video please

consider to subscribe to our channel if

you haven't yet and also don't forget to

like this video if you find this video

helpful so without further ado let's get

right into it alright guys so the first

topic also our advice to you guys is to

master the bodyweight basics first with

the basics we mean the exercises such as

the push-ups the pull-ups and the dips

before you start with calisthenics it is

essential that you master the basics

first

but before we get more into this topic

we can say that two different groups

that are watching this video right now

the first group are people that have

never actually trained before for

example the people that are quite young

let's say 14 years or younger or people

have just never got into sports and want

to make a change now for those people it

is so important to work on a solid

butter its strength foundation before

you will get into harder stuff because

if you don't chances of injuries are

really really big also if you find

yourself having over weights probably

due to a lack of training experience it

is so much more efficient and logical to

start training which are on body weight

to burn off those calories why because

it's so much easier to create an

effective high-intensity workout for the

people that have overweight then instead

letting them do low intensity gym

exercises on a machine for example

another reason why we think it's

important why you should master the

basics is because it's the more natural

way why should you train with extra

weights if you can't even train with

your own body weights just yet just

about it so a short start and master the

basic bodyweight exercises first why to

prevent injuries to lose overall body

fat quicker and because it's the more

natural way to Train first body weight

then extra weights all right so these

we're our recommendations for the first

group for the people that don't have any

experience training experience just yet

then for the second group the people

that already have some kind of training

experience for example people that are

going to the gym or doing any other

sports

we actually belong to this group as well

because when we started with

calisthenics we also went to the gym

before from our experience we learned

that it's still super important to get

back to the 40 weight basic exercises

although you might think that you

already are pretty strong

why because form technique and execution

of the exercise can always be improved

especially for this group that probably

does push-ups or pull-ups with half

range of motion just like we did in the

beginning and that's exactly what we

don't want with get aesthetics we try to

do every repetition as clean and strict

as possible so you will get strong in

the full range of motion of the exercise

which will be really really essential in

the latest stadium and when you're doing

calisthenics if you want to work up to

exercise like a muscle up a handstand

push up or other advanced exercises

alright guys so let's talk about the

goals that you should strive for with

the basic bodyweight exercises before

you get into the more advanced

Callanetics exercises the goals that you

should strive for are a minimum of 10

Strickland pull-ups 15 strict form dips

and also 20 strict form push-ups if you

can't do these yet there's no reason to

work on harder exercises such as the

muscle up exactly for a handstand

push-up or anything else alright so that

was all about the first topic now let's

move on to the second topic and also our

advice to you as a beginner is to work

on a really really strong core why

because with calisthenics or bodyweight

training the core is always involved

there is just no way to neglect the core

and anybody

exercise we will give you a short

example just look at a push-up and the

branch press for example with the bench

press you just lay down on the bench and

kinda deactivate your core and only give

power with your shoulders arms and chest

well in a push-up the core is really

active because it needs to hold up the

entire body this small comparison is

just a quick example how bodyweight

training works and why the core is

always involved just a quick fun fact

when I personally did 110 push-ups in a

row and when I fell to the ground it was

actually not my arms shoulders and chest

that gave up but it was my core I

couldn't hold it to stay in a plank

position and anymore and that's why I

felt on the ground so this is the

ultimate proof why the core is so

important and should be trade very very

hard with calisthenics or bodyweight

training but of course guys the push-up

example is still a relatively easy

exercise that doesn't need much core

strength but if you really want to get

into the more advanced skills like a

front knee for or exactly for or even a

plant or a human flag then a strong core

is really really essential

why because with these kind of exercises

the feet are not grounded on the floor

anymore just like with the push-up but

they are actually in the air so you can

already imagine how much core strength

is required to keep those legs up in the

air right so that leads us to the next

step which is don't train for a six-pack

don't train the apps but trade for a

really strong core guys we see so many

people that wants to get a six-pack and

start training their apps by doing these

kind and gym exercises like those

exercises with a dumbbell on the side

cable sit-ups and of course you can make

get a 6-pack with these exercises but

they will just not give you the core

strength that is required for

calisthenics exercises that you might

want to learn so instead of doing these

kind of ab exercises please start doing

exercises

like leg races those two bars hollow

body holds Superman Holt's elbow planks

sight elbow planks and if you do these

exercises guys in combination with the

compound bodyweight exercises we promise

you that six-pack will definitely come

so what are the goals that we recommend

you guys to strive for with the core

well we always say strife at least for a

one-minute elbow plank a one-minute

hollow body hold and also 10 leg raises

if you want to work up to more advanced

skills such as a back lever for example

alright guys so that was all about the

second subject why you should strive for

a really strong core and now we're going

to move on to the next subject

and our next advice and that is that you

should work on your flexibility and

mobility if you are a beginner at

calisthenics at least why if you don't

have any training experience you

probably have tired muscles such as

tight hamstrings for example but also

people that do have training experience

for example the people that go to the

gym often have even more stiff muscles

and joints due to all the isolation work

and not stretching the muscles after a

good gym session in mobile shoulders are

very very common with this group of

people it was the same I'd like us when

we started with calisthenics and only

had gym experience but first let's have

a closer look to flexibility what is it

and why do you need it as a beginner

calisthenics athlete flexibility is the

amount of stretch that you can get in

the muscle also called the muscle length

with kinesthetics a large muscle length

or flexibility is essential for certain

exercises for example a handstand or a

back lift which requires hamstring

flexibility to straighten out the legs

and secondly mobility what is it and why

do you need it as a beginner

calisthenics add me mobility is the

movement capacity of the joints so it

tells you how far a bone can move in a

certain direction so the more mobile the

joint is the further the bone can move a

large mobility is essential for

calisthenics because you ask your body

to move in

unknown positions for example think of a

skin the cat where your complete body

hangs upside down on your shoulder

capsule so working on flexibility and

mobility is really important because it

just helps you to move better which is

so important with calisthenics and next

to that it also prevents injuries

alright guys so that was all about the

first three topics that are really

important to know if you want to start

with calisthenics first of all working

on basic bodyweight strength

secondly working on a really really

strong core and at last working on and

increasing your mobility and flexibility

so now what kind of routine should you

do if you want to implement all these

three aspects in a weekly workout

routine well there are endless

possibilities that you can think of and

also what we have tried consider for

example a split routine where you train

each muscle group separately or a

push-pull leg routine or an upper or

lower body routine however from our own

training experience we notice that a

routine that works with a sequence of

one training day and one recovery day it

works best for calisthenics why because

with calisthenics you always train

multiple muscles at the same time

because it's a functional way of

training and we also know that the body

needs at least 48 hours to rest to

recover in the most optimal way so

therefore we created this own routine

for ourselves like two years ago and

that is exactly what we recommend you to

do the same so let's have a closer look

to the actual routine the first day you

focus on the basic body weight strength

it is your strength training day then

the second day you focus on the core and

flexibility for example forward folding

and back bending then the next day day

three your muscles should be recovered

from the first day so you can work on

the basics again then they fourth you

can work on the core and the flexibility

and mobility again and then on day six

you can work on the basic body strength

again so in total you will be training

the basic body weight strength for three

times in a week which is more than

enough if you want to

with get aesthetics and like we said

guys we tried so many different routines

and this routine it was just a routine

that works best for us and that we still

do mainly I think also because if you

work on a sequence with one day like a

strength training day it is also

mentally easier to fully focus one day

on one strength training day and then

the next day you focus on more the core

recovery flexibility and mobility and

then the next day you are just

completely ready for the next strength

training day so that is what we do we

don't say that this is the best routine

but it is just what we do and then we

advise you to do the same alright guys

so that was it about this video we

actually made a free calisthenics ebook

which you can find all this information

that we just discussed in this video

again you can just easily read it and

there's so much more information in this

free ebook for example about nutrition

different training principles and also

the workout routines that we share today

and other routines just laid out for you

that you can just easy implement for

yourself so definitely make sure to

check that one out you can find the link

down here in the description it's the

first link you can just download it and

it is free so that was it about this

video we hope that you like this video

and if you find it informational or

helpful for you please please like this

video and subscribe for new videos in

the future and that was it guys peace

out peace out guys alright guys first of

all thanks for watching this video and

one important thing one update that we

want to make we are currently organizing

a calisthenics Fitness retreat and one

really cool update is that we are going

to organize this together with Stan

brownie he is going to join us and

organize this retreat the retreat is

basically four days with us and Stan

brownie of working out workshops classes

of course enjoying at the beach doing

some cool activities as well and it is

actually for a really really good deal

now we don't make any profit out of this

anymore

so if you're interested in this just

check the link in the description and

hopefully you can come

with us and have a really really good

time with us and a pizza so that was it

and we check you in the next video guys

peace out peace

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