This is what we think about Calisthenics & Training Legs.. | #TFJ VLOG9
what's up ladies and gentlemen welcome to a new video
and new vlog of our Full Journey series in which we vlog our daily lives
In this episode we show our current legs workout
and how we think about this because that is always a big question within the calisthenics community
Yannick also shows a workout
yes, exactly, we trained outside in the sun for the first time last week
it was great again and I did a handstand push-up workout
I have done three exercises, I also tell you why I do those exercises
and I also give some information about how we train
and how we organize our workouts and why we choose certain exercises
yes exactly and before we start with the video we have a very nice announcement
for as you may know
we have translated our entire websites to Dutch in recent times
and we have also translated all programs
so they are now all available in Dutch and to celebrate that we now give a 35% discount on the Full Journey Program
and also on all separate programs
like the beginner program so if you want to change your body and
or if you want to work towards good skills then I would say
check our website and sign up for one of our programs
and for people who do not yet know what it the Full Journey program is
It is a long-term program consisting of four separate programs
So you can step in on every level so if you are a total beginner or you already have some experience in the gym
then the program is suitable for you. You work on the basis of a timeline, so for each separate program you set certain goals for yourself
and you work towards it until you actually master superhuman strength.
so I would say do not miss this opportunity because the program is now from 29 to
19 euros which is the cheapest price we have ever done!
the sale runs until the following week Wednesday and without further do, Enjoy this video!
ok guys like you see I'm in my room here
It's Wednesday afternoon and I'm uploading the vlog from last week
I'm going to put that online now. I'm also eating my meal as you see here
pasta with pesto vegetarian minced meat balls
tomato and broccoli as it is time for a legs workout today
after the body transformation video received a lot of reactions
whether we also train our legs
And that is also logical that people ask because in that video the focus was of course on our upper body
and we are actually only showing our upper body
this has to do with the fact that of course the focus with calisthenics is on the upper body
and not on the legs, but we do train the legs
not as often as our upper body because learning skills for example
The front lever, the backlever, the planche or the handstand simply takes a lot more time
than training your legs at least it's where your priority lies
I myself feel that training the legs for once a week is enough
I usually do that once a week and today I'm going to show you
what exercises I do and what my legs workout looks like
so I'm going to eat this meal and then I see you in the gym
ok guys like you see I arrived in the gym
the first exercise is the front squat this exercise I do four sets of 5 repetitions
So I really train on strength and the reason why I do the front squat
is because you really have to work from your core
I go bending to 90 degrees just a little deeper and I'm actually trying so hard
possible within the rep-range of 5 repetitions
the first two exercises I do during my legs are always with weights
purely to build strength the first so the front squat and the second is the Hip Thruster
here I also do five sets of about five repetitions
and I'm trying to hold him in five seconds
in between I also did a handstand
because it is getting better with my elbow injury so I wanted to test how it was to do a handstand
and it worked out nicely
I also made a small handstand push up, but of course I do not want to tax too much
so then I stopped. then continued with the last set of the Hip-Thruster
I do 105 kilos and was also my personal record again
five repetitions and five seconds in the top
These exercises are also very good for the front lever
since you push the weight up from the middle, from your hip
the third exercise after that I switch to bodyweight exercises
and that is of course the legendary Pistol Squat
With Calisthenics you can not miss that exercise, I train more on mass
so about 8 to 12 repetitions hereby I do three to four sets
with each side of each leg and of course I go as deep as possible
all the way to the ground and if the ff fails when my balance loss
then I try to catch myself and restore myself to continue
because I want to make at least 8 to 12 repetitions at once
because then you are really going to create mass then I do weighted Pistol Squats
With a small weight at the ankles balanced on a parallette
and that super fun for the challenge and of course also good for your stabilization
in the beginning I started low from the parralette and I go up
and this is the only time during this workout that it worked down from the top
and then I finish the legs workout with a core exercise
and here I actually go towards a V-sit and I do this very controlled
I bring my legs to my body and I try to execute the exercise as controlled as possible
hereby also about six repetitions
and as slowly as possible and as controlled as possible for the building of strength
so guys this was my legs workout two exercises with weight
and two exercises without weight and that is actually how I always combine my leg workouts
and in the end I always close it with an abdominal muscle exercise.
and of course guys ... just a little flex in the end
to see how it goes with muscle mass in my legs
ok ladies and gentlemen I walk here in the forest it is super nice weather
Together with michelle I am taking vitamin D of the sun and enjoying it
we are on our way to a glider field
there we go for a drink
it is about 40 minutes walk
and soon I am going to hit a outdoor workout session with yannick because it is the first day of the new year that the weather is nice
and of course, here you all agree on:
The greatest advantage of Calisthenics is of course that you can exercise outside
so that's what we're going to do today
and besides, we always look at the reactions to our youtube videos
and one of a reactions from previous youtube video was someone who asked
how we always remain motivated to keep on training
and I personally think for me is the way I always set goals for myself
we always make programs for ourselves from about 8 to 12 weeks
for example, I want to be able to push a 90-degree handstand
that is of course very difficult to learn at once
so I set smaller goals for myself
for example 3 hs push ups and an elbow planche hold for 20 seconds for example
and that's what I'm working towards in the coming period
and then I see that I am getting closer to that goal during my workouts
and I always keep in my mind the bigger picture I'm working towards
I think that is a big motivation factor that always keeps us driven
so I would say take that into your workouts
implement it for yourself and hopefully you will also become more motivated
to pop those workouts every week and now it's time to do our first workout
outside in our backyard of the Bars, haha :;)
Okay we are here in the Backyard, in the beautiful sun we just recorded a video
A video about our diet, in other words, how we stayed lean for two years
While we have created the muscle mass
as soon as you watch this vlog the video online link is in the description
Look at how nice weather it is. I think today is the first day that we are going to train outside
yes and that we also recorded a video outside
yes exactly okay ladies and gentlemen we are now in the backyard to start training
mike is there too I have parallettes here with a mattress
Because I'm going to train the handstand pushups today and I'm also going to train a bit of front lever
The mattress is here so that I have a bit of a measurement level
I want to push to here and a few repetitions until there would be nice
Let's see if it goes well today!
The first was, according to my best, the second one went a bit too deep
Because of this I couldn't press out, but that does not matter!
ok guys my first exercise was the handstand push-up
we are going to the second exercise which is the bent-arm planche
I actually do it to become strong in the deepest point of the handstand push up
so a good exercise for strong shoulders
That was really a tough exercise
As you can see, I still do it straddle with his legs wide
I have never actually tried the full version
because I know that the full is just a lot heavier, just like with the backlever for example
but I would still try to see how far I am coming
I'M curious
I went on my nose, that was 3 seconds full bend-arm planche
I do not think that's enough, so I'm just going back to straddle on planche
and as soon as I can do it for about 15 seconds, I will only proceed to the full
we always work with progressions only if you have achieved a certain level of seconds or repeat
only then can you proceed to the next variant
that is how you always build up to a complete skill
so step by step. Okay I have done two exercises now
so now it's time for a third exercise for the hspu.
I'm going to do the elevator pike pushups and I'm going to use a table for that
All right ladies and gentlemen we just finished the workout I did 3 exercises hspu
Five sets for each exercise
four to ten repetitions are usually based on strength
and in addition, we have done three more exercises for front lever
but I want to keep the video a bit short, so I did not film. if you are interested in what kind of exercises I did for the front lever
please let us know in the description
and maybe next week I will do a video of the front lever exercises
And that was it for this workout! Mike is also ready, I have done some basic exercises
I am slowly recovering and I am getting better now since I do the basics
so mroe working out again next week! Yes, exactly!
Okey ladies and gentlemen this was our weekly vlog a short summary
and a little update on our calisthenics retreat
that we are organizing
In Ibiza at the end of April we now have a number of notifications
And there are still a number of places available
and we must of course also get a minimum number of registrations to allow the Retrreat to continue
So if you still have doubts and you want to spend four days with us on vacation
chilling on the beach, making new friends, of course a lot of sports
and fun activities, please sign up!
You would really help us and also all others who have already signed up
And then we will just have the best week ever together with all calisthenics enthousiasts!
yes exactly and guys do not forget the Full Journey is on sale now!
From 29 to 19 euros! And next week, so next Sunday
We are going to show a workout of the Full Journey Program but we do not yet know which one
and we need your help with that, or we want to do a beginners workout
or an advanced workout and either a skill or a power workout
so let us know if you want to see a handstand workout, for example
or just a basic workout and then we will publish a video about it!
yes exactly so that was it for this video
If you found this video interesting, do not forget to like it and subscribe to our channel for more videos!
and then we'll see you next coming Sunday!