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38 Comments
For those who prefer written instructions, here is what I gleaned from watching the video a few times.
General Instructions
– Start wherever you need to in the progression for each section. For example, some people might start with 1 for pull, push, and hinge, and 2 for squat.
– Do reps until failure or you hit the target. The target is listed with the movement (eg pull-ups x10). Push and Hinge targets are all 10 reps.
– Between reps, take a few deep breaths and start the next movement immediately if able. If you need more time between reps then take it. Remember, quality over quantity.
– Rest for at least 2 minutes between circuits when first starting out. As you progress, reduce the rest to 1-2 minutes.
– Level up when you are able to hit the target number of reps for a movement for all 4 circuits.
Equipment
(see video description)
Warm-Up
2 minutes of cardio, choose 1:
1. Jumping jacks
2. Burpees
3. Mountain climbers
4. Jump rope
Pull
1. Bent-leg bodyweight rows with dip bar x10
2. Straight-leg bodyweight rows with dip bar x10
3. Pull up negatives x5
4. Assisted pull-ups (with resistance band) x10
5. Pull-ups x10
6. Tucked front-level pull-ups
Squat
1. Half squat (thighs almost parallel) x30
2. Full squat x30 (optional calf raise)
3. Hop squat x20 (target not listed in video but I've put 20 here to match what he says for lunges)
4. Lunge x20
5. Switching lunges
6. Tuck-jump squats
Push
10 reps
1. Wall push-ups
2. Incline push-ups (use stairs, chair, etc)
3. Standard push ups
4. Diamond push-ups
5. Archer push-ups
6. Clapping push-ups
Hinge
10 reps
1. Lying Tucks (lying on the floor with legs extended, tuck your knees into your chest)
2. Lying leg raises
3. Hanging knee raises
4. Hanging leg raises
5. Inverted leg raises (headstand with leg 'raises')
Cooldown
– Move around, do something very light, don't just sit on the couch.
I find vertical body rows a waste….The only real tension is the very top percentage of the movement. 45 degree body rows with rings are still a staple in my work outs.
Danke für dieses konzentrierte, lehrreiche, verständliche Video!
Perfekt für mich und ohne Zweifel für viele, viele weitere!
Riesen Dank aus Norddeutschland.
When I work out I usually do
First 50 chin ups of 2/3 different kinds
Then 100 push ups
Then Leg lifts on the ground and on the bar
And then about 40 dips
And then I finish up with skipping for about 4 minutes. A bit different then your style as I don’t move on to the next until I’m done the amount I strive for, i increase that amount by 1 or 2 reps every few days.
I’ve been slowly increasing my reps and I’ve been doing this for about 2 months now. My body is loving it and shaping up fast 🙂
What do you think about my work out schedule?
Would love to hear your thoughts,
Thanks for the videos bro!
This is exactly what I was looking for ….thanks for making ♥️
Bruh that drip station looks kinda like pull up bar and more effective somehow. Yet I never heard of it lol
Simple and awesome tips 👍👍 Thanks 4 sharing 😍💪💪
This was so helpful thank you
how many months for the beginner circuits?
are situps a hinge exercise?
Great content
thx
I'm almost embarrassed to say this, but my first attempt at this routine failed. I wasn't prepared for exercising at that volume. I nearly threw up. So I need to slow down, give myself more time to rest, and do easier variations of the moves. I know at the very least what not to do now. I was only able to do 3 circuits.
Hey I saw you on tv last night
Ive been weight training for around 7+ months now. I really want to get into calisthenics which is why im watching this video. I was just wondering how long i should do this circuit for and when i should change the exercises to be more challenging or even changing into the more skilful area of calisthenics?
Hope this can call attention
Is it ok to do 3 circuits training for a day? For example
Pull up
Squat
Push up
Plank
3 sets
Then after that
Negative pull up
Pike push up
Lunges
Reverse plank
3 sets
Then
Dips
Australian pull up
Incline push up
Knee raise
High knee
3 sets
Stretching
That's for mwf
Tth cardio and core workout
Hell me please
Could you incorporate chin ups as well as pull ups into 'pull ' sections of this workout. As well as incorporating dips into the 'push' sections? Thanks.
Bro super simple! Been walking several miles per day and have been ignoring the full body aspect. Going to add this in to my weekly routine, Thanks, you get subscribe and a like!
I don't think a beginner would be able to finish this routine without killing themselves or making them feel bad for unable to finish a beginner routine build by professional
Great vid thank you. You are very strong but I am hoping for my body weight to be even lower than yours. Do you follow any dietary specifics?
This what fucking i want aaaaaaaaaaaaaaaaa
Wish I found this 3 years ago lol
That's great, I was looking for a real A to Z routine and it shows you don't lots of crazy gear to get yourself in shape.
this is great if you wanna work out half your body or less lmao
Next level tutorial ! Thank you my friend.
Thanks Avatar Aang
This is exactly what i needed, a propper workout plan, i started working out seriously 3 weeks ago but ive just been doing lots of pull up and push ups in no particular order and nothing else randomly throught the day, now i can work on my entire body and not get injured (again) because idk what im doing lol 😀 Amazing video for begginers like myself, cant belive this content is free to watch, the least i can do is sub and like
Edit: I've done this for 3 days now, and i had to modify it a lil for myself because no rest between exrecises was too intense for my body, i completed 4 circuits on pure power of will and after that i threw up multiple times and almost passed out XD
Here's my version for ppl who are not used to intense "cardio" trainings:
1. I dont do 2 mins of jumping jacks, for me 1:30 is more then enough to get heart pumping, 2 mins makes me loose the rhythm of my breath and actually hurts performance – not something you want from a warm up 😀
2. The circuit itself is structered perfectly in the video, i love it, just as he said multiple times throughout the video it's very important that you choose the exercises depending on your current progress to make sure you do 10 at least 1st and 2nd circuits, imo its fine to then do 8-7 on 3rd and 4th circuits!
3. BIG CHANGE THAT REALLY HELPED ME – 30 seconds, not much but just 30 second between exercises, doing one after the other with only few short breathes of delay is obviously better intensity but not everyone can do that so please if you feel like me and passed out during this type of training or threw up just let your body recover a lil more.
4. Same principle as 3. but for sets, 2 mins is not enough for me, i do 4 mins of rest between sets.
The most important rule is that doing something is better then doing nothing at all, you will become stronger no matter what so dont be ashamed for making your training comfortable and dont rush, the results will come slowly no matter what!
Good luck to everyone and thank you if you took your time to read my long ass comment 🙂
Yo this video and me remembering getting back into fitness after a long ass break has the same effect as newbie gains has got me p o m p p e d up and man I freaking love you 😭, you broke getting into calisthenics so much friendlier. I've been wanting to get into calisthenics since I thought it was a more natural and a more practical way and reason of fitness for me as having big muscles is not what I want, just practical strength and being fit. Yeah weight lifting is easier and simpler but there was always this alluring aspect of calisthenics that I can't really explain. Thinking I'll use twitter as my progress diary.
what equipment is that at 11:00 ? I'd like to buy one
Hi minusthegym, Is good to do a full isometryc workout on Active rest days, or it's not good? And running ad low Heart rate for something like 1hour? It's considerable as "Active rest"?
Thaaanks alooot
What is the piece of equipment called you use at 13:10? I did not see the same one on your equipment link?
For calisthenics I would have thought dips to be one of the main exercises.
quick question what am i meant to do if i dont have any of the equipment you used
Do you believe is using stretch bands too? Such as face-pulls to challenge the back muscles 💪
Johnny sin
"I know as a beginner you can't do pullups"
THANK YOU! Genuinely the first video I've seen where it's a true beginner's guide. All the ripped shirtless dudes be doing 20 pull-ups and I'm like 🤯
Hi man thanks! Definitely will start using this. A question. Whenever I do lying tucks, leg raises or normal ab crunches, my lower back starts to hurt immediately. Instead of this I do the 'standard' plank exercise. Do you have any advice or tips for this? Subscribed! Thanks again.