The Perfect FULL BODY Calisthenics Workout for Beginners & Advanced

Are you looking for a

simple but effective bodyweight workout to target your whole body?

Make sure to follow this full body.

Calisthenics Workout with me.

So this workout is perfect for those looking to build muscle,

lose weight, and improve strength just with your own body weight.

And the benefit of this workout is that it's scalable for all fitness levels

and that you can follow this routine with minimal equipment.

So let's get straight into it.

So with this workout we will be tackling eight exercises structured in a push pull

legs and core sequence ensuring a comprehensive full body workout.

So guys, each exercise will last for 40 seconds,

followed by a 20 second rest period and all you'll need

is a set of boss, all rings and so floorspace to get started.

The first exercise is the push up.

So for the push up, we can just use the floor

and we're going to start

with the plank position like this, hands at shoulder width apart.

We're going to have a straight line of the body like this.

From here, we're going to do 40 seconds pushups.

Let's go.

So with the push up, You will target the triceps

the chest and the shoulders To make this exercises easier.

You can do it on your knees, Do them

slow and controlled

focus on you're

breathing.

All right, guys, we're almost there.

Ten seconds left.

Alright

guys,

that was already 40 seconds.

So let's get straight into the next exercise,

which are the parallel bar dips.

So while taking 20 seconds of rest, let's explain the next exercise.

So we're going to need parallel bars like this.

So we're going to start

on this position.

So depress your scapula like that from here, we want to lean

forward, move down to a 90 degree angle on the elbows

and make sure your elbows will stay on top of your wrists.

So let's get ready.

40 seconds of dips.

Let's do this guys.

Make sure to keep your body

nice and straight.

Do them slow and controlled.

So to make this exercise easier, you can do

bench dips.

All right.

Halfway.

All right.

Let’s do a few more repetitions.

All right, let's go.

So that was the last one,

let's take 20 seconds to rest and then move on to the chin ups.

So for this exercise, we're going to need a pull up bar.

So we want to grip the bar at shoulder width

with a underhand grip like this.

From here, we're going to start all the way extended

and move your chin over the bar with a straight body

move slow and controlled downward until you hang completely straight.

Like this.

So this exercise is great for building biceps and back muscles.

So are you ready?

Let's do 40 seconds of chin ups.

Yeah, Let's do this guy's

slow controlled

exercise. Can be quite hard.

So if it's too hard, you can use an assistance band

to make it easier.

Just do it slow and controlled.

All right, so we're halfway Let’s

do a few more repetitions.

All right,

Come on, guys.

You can do it.

So let's rep.

All right, that's it. Well done.

So let's prepare for the next exercise, which is going to be the Australian

pull up.

So for this exercise, we're going to need a low bar just like this.

So we're going to grip the bar

just a little bit wider than shoulder width like this.

So if you're a beginner you can begin standing more upright like this.

To challenge yourself you can walk forward

like this, standing in diagonal way from here.

We're going to move our chest towards the bar like this.

So that’s one repetition.

So this exercise will target

the biceps as well, but mainly the back and the rear delts.

So let's get started, guys.

40 seconds of Australian pullups.

Let's get started.

So make sure

to keep your body in a nice straight line like this.

So don't sag in.

Keep it straight by engaging the glutes.

All right, Half way, guys.

A few more repetitions.

Let's do this.

And if possible, you can do it a little bit more.

First to get more reps in

like this.

All right, let's keep on going.

All right, guys, that's already at 40 seconds.

So let's prepare for the next exercise and have 20 seconds of rest

to the next exercise is going to be the jumping squats.

So if you don't like to jump or to make this exercise easier,

you can just do the regular squats.

So we're going to start with your feet at shoulder width apart

and with your toes pointing outwards like this.

We're going to stand upright from here.

We're going to squat down until a 90 degree angle in your knees

and we're going to do an explosive jump like this and land softly on your toes.

So this exercise will target your legs, especially your quads and your glutes.

So are you guys ready?

Let's do 40 seconds of jumping squat.

Let's keep going.

Guys, you can do this.

So this exercise is also good

for burning calories.

Come on, guys.

A few more repetitions.

Come on,

keep up.

All right, guys.

So this is a very good exercise

to gain explosive strength, burn some calories.

Let's take 20 seconds, rest and move on to the next exercise,

which is the single leg glute bridge.

So for this exercise, we also just going to need the floor like this.

So we're going to do a single leg movement like this.

So we're going to elevate one leg from here.

We're going to push down with the other leg

to lift the glutes off the floor.

And we're going to do two reps on this side

and then two reps on the other side.

So to make this exercise easier, you can also do it with double leg just like this

and hold it for one second and move down.

All right, 20 seconds over.

Let's get started in three, two, one.

Gonna to start on the right side.

One and two.

So, guys, this exercise will target the posterior chain

and will target your lower back.

The glutes and the hamstrings.

With this exercise,

very effective Switching

sides one,

two few more

reps can already feel

my hamstring burning.

Okay, one more time.

Last one.

All right, guys.

Very effective exercise to target the posterior chain.

I think 20 seconds of rest and move on to the hollow body holds this exercise.

We can just stay here on the floor.

So what are we going to do?

We're going to extend our body.

We're going to lay on the ground like this.

We're going to lift our hands and we're going to lift our legs

and make sure to keep your lower back in contact with the ground like this.

So if this is too hard,

you can also do the tucked variation, the tucked hollow body hold.

So this exercise is very good to target the anterior chain, the rectus abdominis.

And this exercise is my favorite for a strong core,

but also to build six pack abs.

All right, guys, 20 seconds.

So let's get started in 3 to 1.

Lift those legs

and those arms.

Engage your glutes.

Hold that.

All right, guys, come on.

I know this one is heavy.

We are already half way.

Let's keep on going.

Just lift your shoulders from the ground.

Point your toes.

A few more seconds.

Come on.

All right.

Three, two, one.

All right,

that's it. My favorite exercise.

And this exercise will also have a very good carry over

for learning closing skills such as the L-SIT for example.

Let's have 20 seconds of rest and move on to the super man hold.

This is already the last exercise, guys.

So we're going to stay at this place like this, but this time

we're going to lay down on our belly like this.

So we're going to do the same.

Raise our arms, raise our legs like this,

and we're going to target the posterior chain with this exercise,

which are the lower back and the glutes for this exercise.

So to make this exercise easier,

you can do the tuck variation like this

and if your more experienced you can do with straight legs like that.

So you guys ready?

Let's get started in 3 seconds two one and hold that

like this.

So make sure to lengthen your body so you don't arch too much like this.

Just a slight elevation of the legs.

Come on, guys,

You can do it.

It's the last exercise.

So this exercise is my secret to unlock the back lever.

I've been doing this for years.

Come on, guys, You can do it.

A few more seconds.

Come on, guys.

5 seconds.

Come on.

Four, three, two, one.

All right, that's it.

All right, guys.

So thanks for following this routine with me.

So make sure to repeat this sequence for 3 to 4 times for an optimal workout.

And also make sure to check out this routine in our app,

which you can follow for free.

To keep track of your progress,

check out the first link in the description,

or just type in Calisthenics Family in the app stores.

So let's get into this week's giveaway

and we will give away a four pack of resistance bands.

So how to win like this video Subscribe and comment within the first seven days

after publishing this video.

So this is the winner of last week's video.

Congrats and we will see you in the next video.

Peace out guys.