BEGINNER CALISTHENICS WORKOUT

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[00:08] there are two main elements to a warm-up

[00:11] blood flow and Mobility

[00:14] calisthenics involve a lot of hand

[00:16] balancing movements so a main priority

[00:19] is to warm up our wrists

[00:21] risk to the foundation of all

[00:23] calisthenics exercises and have the

[00:25] potential to move at different angles

[00:27] and directions when warmed up properly

[00:30] so to prepare them for our workout these

[00:32] are the two main exercises to do

[00:34] starting off with blood flow jumping

[00:38] jogging or skipping on the spot is the

[00:40] quickest way to get warmed up and blood

[00:42] pumping through your body if you have a

[00:44] skipping rope definitely use that or

[00:47] just keep it simple and jump on the spot

[00:49] until you feel nice and warm

[00:53] wrist flexor and extensor stretches now

[00:57] these stretches Target the muscles on

[00:58] the front and back of our forearms hold

[01:01] your wrists in different positions on

[01:03] the floor for one to two seconds make

[01:05] sure your hands are constantly moving so

[01:07] your fingers are facing you they're

[01:09] facing away from you facing inwards

[01:11] towards each other so they're constantly

[01:13] moving you'll feel the stretch in your

[01:15] forearms as your wrists start loosening

[01:17] up moving on to wrist rotations rotating

[01:20] your wrists in circles is the best way

[01:22] to bring blood flow to the area do this

[01:25] for 10 to 15 seconds

[01:34] Now using a resistance band or literally

[01:37] anything like a stick or piece of

[01:39] clothing we are doing shoulder

[01:41] dislocations followed by shoulder rolls

[01:44] doing these will improve your shoulder

[01:46] Mobility as well as stretch the muscles

[01:48] and ligaments around your shoulder

[01:50] blades

[01:51] do each warm-up for 10 to 15 seconds

[01:54] until you feel any tightness release

[01:56] keep in mind you should not feel

[01:58] fatigued during your warm-up because you

[02:01] don't want to be tired before you even

[02:02] start the workout so make sure you're

[02:05] warmed up enough before we start the

[02:08] workout

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[02:11] now if you can do these easily you're

[02:13] going to do a three sets for eight to

[02:16] ten reps

[02:17] but we're not going to be lazy and have

[02:19] bad form when we do these we want to

[02:21] make sure our scapula is engaged so we

[02:24] are getting the most out of the exercise

[02:27] so no banana backs instead you want to

[02:30] focus on retracting and protracting your

[02:33] scapula

[02:34] this is protracted

[02:36] this is retracted

[02:39] when retracting your scapula think of

[02:41] pulling your shoulder blades back and

[02:43] down towards your spine while

[02:45] protracting your scapula is pushing them

[02:47] away from your spine this is how your

[02:50] push-up should look the entire time this

[02:52] might feel uncomfortable at first but

[02:54] the more you're consciously correcting

[02:56] your form over time the easier it will

[02:58] feel now if push-ups are too challenging

[03:01] what you will do instead are negative

[03:04] push-ups a negative is The Eccentric

[03:08] part of the movement in this case the

[03:11] down part of your push-up is The

[03:13] Eccentric to do a negative push-up you

[03:16] are going to lower yourself slowly until

[03:18] your chest touches the ground don't try

[03:21] to push yourself back up since this is

[03:23] just a negative we will only focus on

[03:25] The Eccentric part of the movement do

[03:27] this for three sets of five to eight

[03:30] reps or to the most amount of reps that

[03:32] you can and take as much rest as needed

[03:35] in between your sets now if the negative

[03:38] push-up is too difficult you should

[03:40] start on an incline to make them easier

[03:42] basically a wall will be the easiest

[03:45] version of this then you can gradually

[03:47] go down to a stool or a platform to a

[03:51] chair so you're lowering the incline

[03:53] each time to make it more difficult to

[03:56] eventually the floor

[03:59] next we are doing a Pull exercise and of

[04:02] course pull-ups are the best example of

[04:04] this as a beginner I don't expect you to

[04:07] do five to ten pull-ups but if you can

[04:09] then you can do your working set of

[04:11] Pull-Ups for three sets of five to ten

[04:14] reps or until failure now for complete

[04:17] beginners you will be doing four

[04:20] progressions which will help you work

[04:22] your way up to your first pull-up for

[04:24] your first progression we will be doing

[04:26] the bar hang you might also refer to

[04:29] this as a dead hang this is a whole body

[04:31] isometric strength exercise these will

[04:34] build the necessary stability and

[04:37] strength in your shoulders arms and back

[04:39] which will dramatically help you in your

[04:41] pull-ups depending on your level do this

[04:43] for five to ten seconds or until failure

[04:47] scapular Barb course this progression is

[04:50] a mix of the bar hang and scapular

[04:52] retraction so retract your scapula while

[04:55] hanging on a bar have your shoulders in

[04:57] line with your ears when doing depending

[05:00] on your level do this for five to ten

[05:02] reps or until failure third progression

[05:05] chin to Bar hold you can use a

[05:08] resistance band or a platform to help

[05:10] you get your chin to the bar

[05:12] this is an isometric exercise since

[05:14] you'll be holding the top position of

[05:16] the pull-up aim to hold this position

[05:18] for five to eight seconds or until

[05:20] failure now our last progression is the

[05:23] most important one and cannot be skipped

[05:25] negative pull-ups as we talked about

[05:28] before a negative is The Eccentric part

[05:31] of any exercise in this case the last

[05:34] phase of the pull-up is The Eccentric as

[05:36] you are going down from the bar to do

[05:39] your negative you must slowly descend

[05:41] from the top of the bar you can use a

[05:43] band or a platform to help you jump to

[05:45] the top position of your negative your

[05:48] body weight will be enough resistance to

[05:50] challenge you on your way down do this

[05:52] for three sets of five reps

[05:56] inverted rows will help you build your

[05:58] back strength which will benefit your

[06:00] pull-ups as well as your posture like

[06:03] you did in your push-ups you want to

[06:04] retract your scapula while doing your

[06:06] rows make sure your elbows are going

[06:09] directly behind you and not flaring out

[06:11] too far to your side and keep them close

[06:13] to your body

[06:15] be conscious of your scapula being

[06:17] engaged during the entire exercise your

[06:20] row should never look like this so if

[06:23] you feel your back losing its scapular

[06:24] retraction roll your shoulder blades

[06:26] back into position and continue your

[06:28] rows

[06:30] the height of your rings will dictate

[06:32] how difficult your rose will be for

[06:34] example the lower you are to the ground

[06:36] the harder they will feel and the taller

[06:39] you stand the easier they will feel

[06:41] having your legs bent will also help you

[06:44] perform your rows easier thus strictly

[06:46] having them straight will make it more

[06:48] challenging for complete beginners stand

[06:50] up taller while doing your rows focus on

[06:53] squeezing your back at the top of each

[06:55] row

[06:56] do these for three sets of eight reps

[06:59] with two minute rest in between sets to

[07:02] make it more challenging lower your

[07:03] rings so you walk closer to the floor

[07:05] with your legs straight you can keep

[07:07] your legs bent or straight out depending

[07:09] on your level doing the three sets of

[07:12] six to eight reps

[07:14] now we have tricep dips we're finishing

[07:17] off with a push exercise use any

[07:20] platform where your arms can bend at 90

[07:22] degrees when doing your dips make sure

[07:24] to also engage your core your dips will

[07:27] be easier if you bend your legs and more

[07:29] difficult with them straight out so

[07:31] depending on your level you can choose

[07:33] to have them straight or bend do these

[07:36] for three sets of eight reps now if

[07:38] tricep dips are too difficult you're

[07:40] going to do tricep negatives just like

[07:42] we did in every other exercise we're

[07:44] doing The Eccentric part of the movement

[07:47] do this for three sets of five to eight

[07:51] reps

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[07:56] foreign

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