My Calisthenics Workout For Gaining MUSCLE & Getting STRONGER

what's up guys it's my girl fare from

kept Sonic's family welcome to a new

video in this video I'm going to show

you my own current workout because we

also want to share our own full journey

and share what we are up to it's a

really nice day as you can see right

here so I'm about to hit a workout a

strength workout and today I'm just

gonna focus on all the basics so I think

it's a really valuable video to share

with all of you guys so you can also see

how I train on days when I'm actually

not sharing all the best stuff like

really hard exercise but also I just

want to share that I'm also just

training outside at the park just

focusing on all the basics so that's

what I'm gonna do today so stay tuned

for the video alright guys so welcome to

the video so currently I'm having my

pre-workout meal so let me show you guys

what I eat before the workout I actually

already ate a little bit before it was

my standard breakfast actually but now

I'm just having a slight meal because I

don't want I don't want to eat too much

before I'm gonna work out especially if

you train with your own body weight I

just like to feel light so I'm just

having a small snack right now so

basically it's a whole-wheat grab and

with who's with bell pepper with egg

plump and some lettuce so let's finish

this and then I'm gonna hit the worker

park as you guys know all the gifs are

closed

also my gym is closed right now so but

the weather is really nice so at this

moment I like to Train outside so

actually we have a little workout spot

here like three minute walk from my

house so guys I'm just gonna show you my

workouts stay tuned and then we're gonna

go to the park alright so I got the

workout back ready and this is what I

bring when I'm gonna train outside the

parallettes of course it's definitely a

must when you're gonna train outside a

banana resistance bands right over there

the tripods and some water and

and of course most important thing as

phones alright guys so as you can see I

just made it to the park a little kid

listening spark I already dropped my

stuff over here so I'm just gonna use

these bars today and I also dropped my

parallettes

and my tripod over here I really like

this nice spot to train my handstands so

let's do this alright guys so I made it

to the park as you can see so right now

I'm gonna start my workout so like I

said today is my strength training so

I'm not gonna do all the exercises at my

full potential so not at full intensity

but just training and getting a lot of

repetitions and seconds in so I always

first start with some static exercises

so that actually means training with

straight arms so for example the hand

stands at the front leaf or in some

branch work so let's start with this

part and then I'm gonna show you all the

exercises that I'm doing for a bent arm

strength and also some basics so let's

start with the workout I'm just gonna

turn over to a voiceover right now and

show you all the different exercises and

also some progressions and regress that

you can do for yourself so let's go

alright guys so for the hand set I'm

currently working on the chin to chest

handstand and with each workout I always

start with handstand practice first

first of all to get my body warmed up

and also of course to get better in the

handstand so there was my best chin to

chest hands and hold this workout and

next I moved on to the trick chin to

chest headstand and this one is a real

struggle right now for me and it was my

best hold and I'm pretty proud of it

very happy with the result

alright guys so my girlfriend also just

arrived to the workout spot show us some

handstands try to press in the bars

really hard yeah

oh pretty good was he can already do but

what I'm telling her right now is that

she really needs to use her hands press

when you're falling over that's also

probably what you guys need to do as

well and that then you can also practice

this exercise the bikes tends to get

stronger in your straight arm and sent

hold so now let's get back to the

workout the second exercise that I did

was the front left foot hold so I first

started with the hardest progression for

me right now the straddle probably for

hold and I try I'm trying to get at

least five seconds and after that I

moved on today at fats took from me four

holes also five to ten seconds and at

last I moved on to the front deeper

vault with and resistance band and now

I'm just trying to get the food front

Leaford with the perfect form as

possible for like fifteen to twenty

seconds and one of my biggest mistakes

that I made us that was doing if only

for with bent or answer so I'm really

focusing on straight arms right now and

my girlfriend also wanted to try to fool

me for so let's see what C can do and

what tips I have for her fooling hold

you have to do it like this yeah

resistance band around the bar okay come

on

oh yeah like that come on try to do it

tick yes yes oh the band needs to be

around your hips yes like that yeah

exactly

and now bring your knees and bring your

knees in yeah yeah yeah yeah nice and

hold hold for me nice first took full

leveled with the band nice

all right let's get back to the marker

again so now I'm gonna do some blench

work and as I said I'm not gonna try my

best French but I'm gonna work on the

basics so now I'm doing a five-second

text blank then moving to pay instead

hold also holding this for five seconds

and then I'm going back to an l-sit

holds also for five seconds so this is a

really good dynamic way to train all the

basic and most important aspects of the

planche and for the float Leifer I was

doing the exact same thing so first I

started with a five second as fans took

hold then I pull myself towards an

inverted fully for hold with straight

arms also five second hold and then

going back to a five seconds took from

me for it and I did both exercises for

five sets in total alright guys so that

was the first part and now I'm gonna

move on to my second part of the workout

bent arm strength so let's do it

alright so with this workout our first

focus on the waistline pushing and

pulling strength because that is the

strength where I want to improve on to

get better in the front leave for

entered planche

and I know from our experience that this

is also the most important strength part

that you need to improve on with

calisthenics so I'm doing planche lean

push-ups here so leaning forward as much

as possible and pushing back up to a

plank position and for the waistline

putting strength I did else it from me

for pull-ups so bringing the bar to my

waistline and

else's position and I did both exercises

for 8 reps and three sets in total and

after that I moved on to a basics

circuit so first I started with some

Pike push-ups 8 reps in total and the

focus isn't really working off the

camera by the way then immediately I did

clicked pull-ups because I couldn't find

a high bar and this one is also really

challenging if and harder than and

normal pull-ups so definitely try it out

then you can still work on your pull-ups

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so next I did Close Grip push ups

because I want to grow my midsection of

my chest and when training for Missal

then you are then you want to do at

least 8 to 12 repetitions so I did 15

reps I guess right here and then I moved

on to standing rows and the focus isn't

really working as you can see right here

so my apologies for that but this one is

also a really good exercise to work your

back Strangler

alright guys so I just finished the

workout had a really good workout so

guys I hope that you enjoyed this video

and that you got some inspiration on how

to Train calisthenics bodyweight

training outside with really a few

equipment just a few bars at the park so

now I'm about to eat my post-workout

meal and then I'm gonna finish this

video and now it's time for my

post-workout protein shake I'm always

having a high protein shake after my

workout so I'm using a scoop of whey

protein for my protein and I'm using

half a banana half avocado

and some strawberries and some water

alright guys so I just finished my

protein shake so why am i drinking this

it's really important to hit your

proteins right after your workouts for

optimal recovery for your muscles and

it's also really good to add some carbs

in there

for example bananas because then your

body will consume the protein even

better so now I'm going to enjoy this

protein shake and also guys if you want

to use some protein some whey protein or

some other stuff from my protein I'm

also using other stuff right here you

can see more whey protein and obscene

and also supplements which I don't have

right here you can check out my protein

and use our discount code CF 35 for a

35% discount on the complete website and

right now we are about to make dinner

and today we have burritos on the menu

and my girlfriend's already preparing so

these are all the ingredients that we

using and as you can see we're using

vegan meat because we are basically

trying to eat as much plant-based food

as possible so we don't eat any meat at

all of course we do use some whey

protein which is animal food but just we

try to eat vegetarian only know me

alright guys so we just finished that

meal was a really delicious meal so guys

I'm just gonna add this video right here

I really hope that you like this video

and if you got some inspiration out of

my own work out of today please let me

know if you want to see more videos more

workers from me and also I want to do

more personal videos more vlogging

videos just like this maybe sharing some

more nutrition maybe some more mules

that I eat

and also maybe sharing my morning

routine my evening routine I do a lot of

flexibility and mobility routines as

well so if you guys want to see all that

just let me know in the comments and I'm

happy to create that in one of the next

videos so guys thanks for watching

please like and subscribe for more peace

out

you