Our Current Calisthenics Workout EXPLAINED

[Music]

and the tears roll

let me tell you time and we're gonna

find

yes guys welcome to the new video it's

Michael and yellow fear from

calisthenics family and we finally reach

the 50k subscriber milestone finally

guys it's a big milestone we have been

working three years yeah now this

channel and we never expected to get

this far with this amount of people

watching our channel we just started

filming our own progressions and yeah

now 50k that's an awesome achievement

and to celebrate these guys we also

announced it in the last video we're

doing several giveaways at the end of

this video we're doing a giveaway and we

have to announce the winner of the

previous giveaway as well from last

video about the doubles so we actually

chose one winner from last week and it

was a hard time to pick the winner and

there were two things that you have to

do first you have to comment hashtag to

Tori and also why you should win and the

winner is Spencer and I will read his

comment right here great video guys I'm

gonna incorporate those exercise in

routine especially that one for front

knee for good to do more videos about

front leaf or and dips I'm already at

it's been stuck fully for and I'm in the

process to achieve the Strela foam

before continue brows you're doing good

so great message thanks for the kind

words Congrats bro so you will be so you

are the winner of this gift wait and

watch this video for a new gift way at

the end of this video so Spencer

Congrats with the giveaway please send

us an email and you can find the email

address down below so let's continue

with the video guys today we're gonna

have an epic workout together actually

one of the first time since Michaels

injury we can finally train together and

we also have the same program so that is

why we can train together again and

we're gonna do a bent our workout today

and on Monday with a straight down

workout and a bent don't work that's

actually my favor the workout of the

week so I'm really looking forward to

this workout yes guys I can't finally

train as you guys know I've been

struggling with my elbow injury for a

really long time over a year actually

and now I can finally do

pulling movements against er to pull up

the muscle I'm still not that strong but

I'm just gonna work on it today together

Yelling's gonna help me out today and

I'm just looking forward to the workout

and also I did my shrimp flip for the

very first time last week so I'm also

confident enough to do some freestyle

and that's also one of her goals this

year to become freestyle athletes

so I'm actually that's my favorite

workout at this moment so let's get this

working guys let's go

[Music]

welcome to the fight so far I'm just

gonna take you through our workout of

today but first of all give some

shoutouts to Kieran for its sick edits

of the intro of this video so let's get

this video rolling guys we first started

with the first part of the workout which

was the vertical way of pushing and

pulling so we're starting off with hands

and push-ups at our most and highest

intensity so we're doing a few sets

y'all goin all the way nose to

the floor right here and only for one or

two or maybe three repetitions and after

that we're doing a few more sets with

better form and working in a range

between three and five to six

repetitions as you can see right here

focusing on proper form moving the hat

in front of the parallettes

and just getting in reps in and total I

personally that 25 has in push-ups

during this workout and after this

exercise we started with the muscle ups

Yanik first started and worked on his

strict muscle up so he is also doing a

few reps only one two three one two

three repetitions with the best form as

possible as strict as possible

so after Yonex turn it was time for my

turn for the mutts ups and as you can

see I'm using the bands right here

because I've deals with my entry for a

very long time and that disabled me to

do muscle EPS and now I'm finally able

to work on my muscle ups again and as

you can see I'm working on the strict

muscle ups with a band because if I'm

doing the muscles without the band I'll

have a - they are going to explosive and

that is just too dangerous for my elbow

right now so that is why I'm also using

the band right here and this is just a

great way to lower the intensity of the

exercise with still being able to

perform the exercise with the best range

of motion and also the best form as

possible so after a few sets of the

muscles we're working on our horizontal

way of pushing and pulling so now the

third exercise this is the bent arm

planche pearls

now I'm just trying to lean forward as

much as possible and make really tiny

pulses to eventually work up to Blanche

push-ups that's the ultimate goal so as

you can see Yannick is doing them here

with full range of motion so after that

we're going to the next exercise and

this is front lever pullips so also a

horizontal way of pulling and which is

directly benefited to the front lever

itself because it's a strength workout

with bent arm strength to - again

stronger in our skills or statics so

from that for pull-ups right here and

we're keeping the legs straight because

this enables us to pull even more

explosive so we did four sets of that

and after that it was time for our fifth

exercise and this is the isometric part

of the workout so with this part we're

doing pushing and pulling holes so as

you can see I'm doing the elbow level

right here and this is actually an

easier variation of the bent arm plancha

because now I'm just pulling my elbows

to my site and that makes it exercise

easier and enables me to lean as much

forward as possible and after that I'm

doing it with the resistance band and

now you can see that my elbows are off

my the side of my body this is just a

really great way of getting the body

used to the position that you want to

get stronger in so always use bands guys

because it just enables you to work in a

new range of motion that you couldn't do

if you just only did it with your own

body weight so after that we're also

doing the same kind of horizontal

pulling movement the isometric hold the

fro lever pull up we're doing two sets

of this one and there was actually the

first time that we tried this one out

and here you can see that I'm actually

pulling towards my lower part of my leg

but the goal actually was to do the

pulling movements just like the front

lever hold so that's why we invented

this new exercise during this workout we

grabbed a few bands and started in the

front left foot pull up in the front

left position and that pulled herself up

almost towards the the bar and now you

can also see that we're putting towards

our waistline instead of the lower part

of our legs so this looks more similar

to the actual fro left for hold so

that's why we're doing it like this

training very specific so after these

holes it was time for the last part of

the workout and this is the explosive

part of the workout so we have work so

here we are focusing on it increasing

our explosive strength with relatively

easier exercises so here we're doing

waistline pull-ups they put a very high

pull up towards the waistline and as you

can see I'm using a thicker band I'm now

using the green one which is slightly

thicker than the yellow band which

enables me to perform waistline pull ups

so after that it was time for the next

exercise the pushing explosive movement

and here I'm doing dad stop hands and

push ups and because I'm in a dead stop

position I have to press very explosive

from the ground which enables me to work

on my explosive strength which will

automatically be directly benefited for

the hands and push up eventually so I

did three sets of this one up to three

to five repetitions and we finish the

workout off with an explosive Pike

pushup version

clapping Pike push-ups and we did this

up to 10 to 12 repetitions to get a

Foley man and also to go a little bit

more higher in intensity so this was the

full workout guys just me and Yannick

working out together finally again we're

about increasing and strength so thanks

guys for watching I hope it was helpful

for you and now let's finish off this

video guys

[Music]

all right guys workout done we had an

awesome workout session and as I said

we're gonna do a giveaway at the end of

this video to celebrate our 50k

subscribers milestone and as you can see

we already hit some a quite a few sneak

peeks with all of my protein stuff we

also rockin my protein shirts today

because we are gonna give away for

fifty-year-old my protein coupon codes

so that is what you can win and how can

you win this and let us know what you're

gonna get if you would win the coupon

code and also comment hashtag 50k and

let me just show you guys what I

personally use from my protein so mainly

I'm using the my protein whey isolate

and this is the clear one that means you

can basically mix this off with water

and this also has a really sweet flavor

and I really like this one and next to

that these are basically my daily go to

supplements that I take vitamin b12

glucosamine for the joints and tendons

because you guys don't haven't been

dealing with my elbow injury and I think

that this one really helped Oliveira

alpha man for my daily vitamins and

vitamin d3 because we don't get that

much Sun over here in the Netherlands

next to that CLA and create a team so so

these are basically some products that

you can order at my protein there a lot

of other stuff as well so just check it

out in a website so guys that's it for

this video and I hope that you like this

video please leave a like and subscribe

for more videos and I'll catch you guys

in the next video on Sunday in which we

will announce the giveaway winner this

video peace out guys

but 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 my

chorionic can just be like that little

extra push to keep you going you also

seen the pictures I'm really proud of

myself that what I achieved in the last

eight weeks go for it and start your

journey

you