The Perfect Workout to Start Calisthenics for Beginners

today I'm going to share the perfect workout

that you should do

to start calisthenics as a beginner

so you can start your journey

with the

and progress

And the best part is that I will include

different levels for each exercise.

So you can start as an absolute rookie,

but also as a somewhat experienced.

And on top of that, I'll give you a complete

training plan so you know

exactly what to work on for the next few months.

And to be honest,

I really wish that

I knew this work out when I started out

with calisthenics

eight years ago in my dad's backyard.

So I didn't waste my time.

But guys,

the good news is that now,

after all these years,

I know exactly

So with this workout, we’ll work,

all muscle groups,

but we will target

some muscles a bit more

since they are more important

like the shoulders and the back muscles.

And we will also work other important aspects

to progress fast

in calisthenics like core strength and balance.

So are you ready to build some muscle

and strength?

Let's get started with the first exercises

and make sure to stay all the way to the end

to discover

our weekly equipment giveaway.

The first exercise is the diamond push.

This exercise is a variation

of the traditional push up.

But here the triceps and core are

more involved rather than the chest.

The reason to do this variation

is because

the chest muscles are in fact less important

than the tricep, since these will help incredibly

with dips, muscle ups and handstand push ups.

So to perform

this exercise, start in a plank position

with hands close together,

forming a diamond shape with your hands.

lower your chest towards your hands

keeping the elbows close to your body.

Maintain a straight body line.

Inhale as you lower.

Exhale as you push back up and aim

for a maximum depth

without touching the ground.

Complete beginners

can start on the knees and more advanced

should add weights

for each level, aim for three

sets with ten reps before progressing.

second is the chin up.

Why not pull ups?

First, because the chin up is more accessible

for beginners since in general,

beginners can do more reps of these.

Secondly, the chin up is more injury friendly

since bad pullups

can harm your elbows tremendously,

Chin ups are much less likely

to be performed wrong and this is how

grab a pull of bar with your palms facing towards you

hands at shoulder width apart.

Hang with your arms fully extended.

Engage your core and pull your chest towards the bar

aiming to bring your chin above it.

lower your body back down with control

Breath in as you hang and exhale when you pull up.

Focus on using your back and bicep muscles.

Avoid swinging,

But maintain a straight body.

Complete beginners can start

with a resistance band

and more advanced should add weights.

Once you can do three sets of eight

reps of the bodyweight reps,

I would suggest switching over to pullups

and progress with this exercise.

Third is a core exercise that enhances balance,

coordination and straight arm strength

while targeting muscles in the core

shoulders, lower back and glutes.

Now, that's a complete package.

It's called the Bird-dog plank,

also known as the butterfly hold.

and can't be missed in your workout.

To perform the bird-dog plank, start in a plank

position with hands under your shoulders.

Engage your core and lift one arm and the opposite

leg simultaneously extending them straight

Maintain a stable plank, avoid hip rotation

and hold this position.

When finished, return to the starting plank

and repeat on the other side.

Complete beginners can start on the knees.

More advanced should elevate their legs.

For each level, aim for three

sets of 30 seconds on each side

without losing balance before progressing,

the fourth exercise is the straight bar dip.

This variation is preferred over

the parallel bar dip,

because at the start of your journey,

you'll be using the straight bar more.

Think about the chin up I just mentioned,

but also for some of the

next exercises in this workout,

using a straight bar for dips

will therefore create a great

mind-muscle connection.

And besides that,

the straight bar dip

will prepare you properly for the muscle up

that you probably want to unlock.

Am I right?

So to perform the straight bar dip,

stand before a straight bar, grabbing the bar

with your palms facing towards you.

Jump up or use a platform to lift your body

until your arms are fully extended.

Then lower your body by bending your elbows,

leaning slightly forward and aim for a depth

where the upper arms are parallel to the ground.

push up by extending your arms

to return to the starting position.

Complete beginners can start

with a resistance band and more advanced it

at the weight for each level.

Aim for three sets of ten reps before progressing

Next is the Australian pull up,

which targets the upper back,

including the lats and the biceps.

This horizontal pulling movement

can't be missed in your workout since it

develops great scapula strength,

back muscles and explosive strength,

which will help

incredibly to progress with pullups

or get started with frontlever training

to perform this exercise.

Grab a bar at belly height with an overhand

grip slightly wider than shoulder width

and then walk forward

until about two feet behind the bar.

Have your body straight.

Heels on the ground.

A pull your chest towards the bar by squeezing

your shoulder blades together.

Focus on maintaining a straight body

And lower your body back down with control.

Complete beginners can start with a high bar

or placing the feet under the bar,

More advanced should use a lower bar

or elevate their feet for a full horizontal position.

For each level, aim for three sets of 12 reps

before progressing.

Sixth is probably the most forgotten exercise.

And I wish that I knew it earlier, too.

It's the pike push up.

I only started

doing this exercise after one year or so

when I noticed that the wall handstand push up

were impossible for me.

So the pike push up lays

a solid foundation for almost all calisthenics

skills, such as the handstand push up

and the backlever.

Just because it targets the shoulders

so effectively

the pike push up starts in a plank position

hands slightly wider

than the shoulders

and lift your hips towards

the ceiling by walking just a bit forward,

forming an inverted V-shape.

Now stand on your toes and lower

the top of your head

towards the ground by bending your elbows

then push through your palms to return

to the pike position.

so complete beginners

can start with their hands on elevation

and more advanced

should place their feet on elevation.

So for each level aim for three sets of ten

reps before progressing

Alright.,

So I got to admit that

legs are not the most important muscle group

for learning. Calisthenic skills.

But if your goal is to improve

your physique or overall fitness level.

Legs are actually really important.

So therefore we are definitely not

skipping them.

In this workout we'll be doing pistol squats.

This exercise will build muscle mass

strength, mobility and balance.

So to execute a pistol, squat with proper form.

Start by standing on one leg,

extending the other leg forward, lower your body

by bending the knee of the supporting leg,

keeping the extended leg straight and parallel

to the ground.

Ensure

your back can remain straight and descent

as far as your mobility allows

and then push through the heels

to return to the starting position.

Complete beginners can start with assisted

or seated pistol squats and more advanced

should do a weighted or balanced pistol

squats on parallettes, for example.

And speaking of paralettes,,

this is exactly what we’re going to give

away in this video.

Follow these steps to enter

and we will announce the

winner in the next video.

And this is the winner of the last giveaway.

Congrats.

So for the pistol squat, aim for three

sets of eight reps at each progression

and make sure to train both legs.

lastly, is one of the most effective

core exercises

This exercise

works your complete core and especially

the lower abs,

which will specifically

benefit to moves such as the L-sit, pullups

the frontlever and the human flag.

And besides working

the core, it's

an excellent exercise to strengthen your grip,

which will benefit pretty much all exercises.

So to perform the leg raise, grab a pull up bar

with overhand grip at shoulder width

and now hang with arms fully extended and engage

your core.

Now lift your legs while keeping them straight

until they are parallel to the floor.

Lower your legs with control and avoid

swinging or momentum in the end position.

So complete beginners

can start with new races and more advanced

should do those two bar for each level.

Aim for three

sets of ten reps before progressing.

Alright, now that I've covered all the exercises

of this perfect workout to start calisthenics,

let me share the most optimal training

plan using all these exercises.

You can use this three level training plan

and jump in from your own current level,

so make sure

to screenshot or download

a calisthenics workout app for free

in which you can find this program.

Measure progress and take it anywhere you go.

Click on the first link in the description

and if you want to unlock your first pullups,

click this video.

Start your journey.

Join the family.