00:00:00
so this video is going to be for those
00:00:02
of you who want to get into body weight
00:00:03
training but you might not know where to
00:00:05
start so there are a lot of categories
00:00:07
of body weight training that you can go
00:00:09
into such as Statics Dynamics hand
00:00:12
balancing sets and Reps and weighted
00:00:15
calisthenics but before going into any
00:00:17
of those you're going to have to really
00:00:18
Master the foundations and that's what
00:00:20
this video is going to be about this is
00:00:22
just to make sure that your progress in
00:00:24
these categories if you choose to go
00:00:26
into them are consistent and injury free
00:00:28
now I'm going to split this video into
00:00:30
three sections you're going to have to
00:00:31
warm up which you should never skip uh
00:00:34
I'm going to list out Push Pull core and
00:00:36
legs exercises that you can start out
00:00:38
with and then I'm going to give you some
00:00:40
advice and tips on how to program and
00:00:42
structure your own training now this
00:00:44
video might be a little information
00:00:45
heavy but these are all things that I
00:00:47
would say to my younger self who is just
00:00:50
starting out with the sport and
00:00:52
everything I say in this video are
00:00:54
things I learned from trial and error
00:00:55
throughout the last four or five years
00:00:57
and could be useful to you when you're
00:00:59
starting out
00:01:02
if you want to make the most out of your
00:01:05
training sessions then don't skip your
00:01:07
warm-up a lot of these moves are
00:01:09
compound exercises that are pretty
00:01:12
stressful on your shoulders elbows and
00:01:14
wrists as well as your hips and knees if
00:01:16
you're draining legs if you're just
00:01:18
starting out at least 10 to 15 minutes
00:01:20
should be set aside before your working
00:01:22
sets to warm up your body and prepare it
00:01:24
for whatever it's going to be doing that
00:01:26
day as it could warm-up decreases your
00:01:29
risk of injury and allows you to train
00:01:31
for a longer period of time before
00:01:33
reaching fatigue
00:01:35
if you don't already have a set of
00:01:37
resistance bands I highly recommend
00:01:39
investing in some as they can be used to
00:01:41
isolate condition and work out your
00:01:43
smaller muscles that you can't really do
00:01:45
with your body weight alone as a lot of
00:01:47
these body weight exercises are compound
00:01:49
movements that involve several different
00:01:51
moving Parts at the same time now the
00:01:54
most important joints to warm up and
00:01:55
condition properly are your wrists and I
00:01:58
usually throw these in at the end of my
00:02:00
warm-up before I go into my working sets
00:02:03
as our wrists were not really built to
00:02:06
manage heavy amounts of stress at
00:02:08
disadvantaged Angles so it's important
00:02:10
to keep them conditioned and strengthen
00:02:12
them over time to be able to handle
00:02:15
exercises such as push-ups or handstands
00:02:18
on the floor now you might find it
00:02:20
boring or you might find it goofy when
00:02:22
you're doing arm circles before every
00:02:24
workout but just like any other sport
00:02:26
you're going to have to eventually
00:02:28
create a warm-up routine if you want to
00:02:31
go for any sort of progress
00:02:35
[Music]
00:02:37
the most foundational pushing exercise
00:02:40
in calisthenics is of course the push-up
00:02:43
where you will be pushing around 60 to
00:02:45
70 percent of your body weight using
00:02:47
your chest shoulders and triceps if you
00:02:50
can't do push-ups yet then find an
00:02:52
elevated surface such as a couch or even
00:02:54
a wall so you can decrease the amount of
00:02:57
load that you feel
00:02:58
the more traditional push-up involves
00:03:01
your shoulder blades being retracted or
00:03:03
pulled back during the whole movement
00:03:05
but I would recommend that you try to
00:03:09
push your shoulders forward as you go up
00:03:12
and retract them as you go down to train
00:03:15
the small muscle located on your side
00:03:17
between your lats and your abs known as
00:03:20
the serratus anterior you can also
00:03:22
Target your Cerritos more by doing
00:03:25
scapular push-ups in a regular push-up
00:03:28
position or even a plank as this
00:03:31
movement of pushing your shoulders
00:03:33
forward is incredibly useful down the
00:03:35
line if you're looking to progress my
00:03:38
biggest tip for this stage is to film
00:03:40
yourself from all different angles to
00:03:42
make sure that your form is either
00:03:44
correct or at least improving over time
00:03:47
you're going to want to make sure your
00:03:48
butt is down and your ankle to shoulder
00:03:50
line is straight during the push-up and
00:03:53
your elbows don't want to be flared to
00:03:56
think about rotating your elbow pits
00:03:58
forward as you do doing them to ensure a
00:04:00
healthier shoulder position
00:04:02
[Music]
00:04:04
once regular push-ups are too easy for
00:04:07
you you can always make them harder try
00:04:09
out some different surfaces hand
00:04:10
positions and widths if you go wider
00:04:13
you'll get more of a stretch in your
00:04:16
chest and you can utilize some
00:04:18
unilateral work to put more emphasis on
00:04:21
one side at a time and on the other hand
00:04:25
you can also go narrower with diamond
00:04:27
push-ups to put more stress on your
00:04:30
triceps and you can make everything more
00:04:32
difficult by elevating your feet
00:04:36
another way to make things more
00:04:37
difficult is to start trying out
00:04:40
explosive reps or you can do the
00:04:43
opposite by performing pause reps where
00:04:46
you stop and hold a position that you
00:04:49
might be particularly weak in
00:04:52
once you're comfortable with push-ups
00:04:54
it's time to start training for the dip
00:04:57
first you want to get comfortable
00:04:58
supporting your entire body weight up
00:05:00
just by your locked arms
00:05:03
time you're going to want to start
00:05:06
lowering yourself down into the bottom
00:05:08
of a dip position catching yourself and
00:05:10
then doing that for reps over time again
00:05:14
you will be able to push yourself back
00:05:17
up and perform a full body weight dip
00:05:22
similar to push-ups you don't want to
00:05:25
Sag your shoulders or let your shoulders
00:05:27
go up to your wrists you always want to
00:05:29
pull them down the best you can with
00:05:31
your lats to ensure good form and less
00:05:35
risk of injury
00:05:36
now that we've covered the basic
00:05:38
horizontal and downward pushing
00:05:40
movements we need something to train our
00:05:42
overhead pressing strength and for this
00:05:45
the best exercise is the pike push-up
00:05:47
which is actually used to simulate
00:05:50
handstand push-ups with feet support you
00:05:54
want to move your feet as close as you
00:05:55
can to your wrists while keeping your
00:05:57
legs straight and keep in mind you want
00:05:59
to keep your elbows tucked and your
00:06:01
elbows Frozen in space throughout the
00:06:04
rep not going too far forward or too far
00:06:07
back
00:06:08
if you're having trouble with this move
00:06:09
you can start in a regular push-up
00:06:12
position and then slowly move your feet
00:06:14
closer with each rep and find that you
00:06:17
will push more vertically each time
00:06:25
next you're going to want to balance
00:06:27
your pushing strength with your pulling
00:06:29
strength primarily your back biceps and
00:06:32
rear delts these rows can be done on a
00:06:36
low bar or a sturdy table and are
00:06:38
opposite in mechanics to a push-up where
00:06:42
the same rules apply you start with your
00:06:44
feet close move them far and eventually
00:06:46
Elevate them to increase your difficulty
00:06:49
and prepare you for Pull-Ups while doing
00:06:53
any pulling exercise you're going to
00:06:55
want to retract your scapula or pull
00:06:58
your shoulders as far back as you can to
00:07:01
get the most back activation puff out
00:07:03
your chest and think about squeezing
00:07:05
your shoulder blades together behind you
00:07:08
next you're going to want to find a
00:07:10
pull-up bar and just simply hang from it
00:07:13
if you can do this then you are ready
00:07:15
and prepared to try your first pull-ups
00:07:18
because you have to first get
00:07:20
comfortable holding your body up and
00:07:23
also being able to move your lats from a
00:07:27
dead hang position so you can fully go
00:07:29
from a dead hang to an active hang
00:07:32
now the form for pull-ups are similar to
00:07:35
what I mentioned for rows you want to
00:07:37
keep your shoulders down and back as
00:07:40
you're doing them and squeeze your lats
00:07:43
behind you as you pull
00:07:46
if you have more of this rounded back
00:07:48
position with your shoulders in front of
00:07:50
you you won't be targeting your back to
00:07:52
its full potential now if you've never
00:07:55
done pull-ups before you can ramp up to
00:07:56
it by using resistance band and slowly
00:07:59
using a weaker bed over time to help you
00:08:01
strengthen the ranges of motion you can
00:08:04
also try jumping and holding for as long
00:08:06
as possible arrange in the pull-ups and
00:08:08
descending slowly you can also if you
00:08:12
find that you are struggling with a
00:08:13
particular range isometric holds are
00:08:15
incredibly useful
00:08:17
now pull-ups take a really long time to
00:08:19
master and I might do a separate video
00:08:22
about how that can be achieved but in
00:08:25
the end aim to be able to get your chin
00:08:28
fully above the bar with your arms
00:08:30
locked at the bottom
00:08:31
play around with different grips as you
00:08:33
progress and try to minimize the swing
00:08:37
that a lot of people have when they
00:08:39
first start doing pull-ups
00:08:41
in my opinion there isn't much better
00:08:43
than just pull up and row variations to
00:08:45
build a solid back foundation and
00:08:48
strength for when you move on to harder
00:08:51
skills in the future
00:08:53
since there are generally less
00:08:55
foundational pulling exercises than
00:08:57
there are pushing exercises I recommend
00:09:00
using this time and freedom in your
00:09:01
programming to really focus on locking
00:09:04
in perfect form and control in your
00:09:07
pull-ups as it'll go a long way before
00:09:10
you try any harder skills or variations
00:09:13
now if you don't have any pull-up bars
00:09:15
or anything that I do pull-ups from
00:09:17
there is an exercise that I would
00:09:20
recommend that you can do on the floor
00:09:22
which is the reverse elbow plank
00:09:25
however this is an extremely intense
00:09:27
exercise and I recommend you proceed
00:09:30
with caution before attempting it
00:09:37
next is how you can train and condition
00:09:39
your core using only body weight
00:09:41
exercises now I don't recommend going
00:09:43
too overboard with your ab training as
00:09:46
your abs are actually being heavily used
00:09:48
during other exercises such as push-ups
00:09:52
and pull-ups I recommend throwing these
00:09:54
at the end of your workout after you're
00:09:56
done with your other exercises as to not
00:09:59
fatigue your abs prior to doing them
00:10:03
now to ensure that your apps are
00:10:05
actually strong enough to continue in
00:10:07
this mode of training I do recommend
00:10:09
training for the skill known as the
00:10:12
l-sit the progressions for which I am
00:10:14
showing on screen right now you're going
00:10:16
to want to start with some knee raises
00:10:18
and then over time extend the lever by
00:10:21
either using a one leg in one leg out
00:10:23
and doing this for reps at first which
00:10:27
is slightly easier than at the end goal
00:10:30
which is going to be a isometric hold
00:10:35
now this can be done from a pull-up bar
00:10:37
or a dip bar which is slightly more
00:10:40
difficult uh the same process goes for
00:10:43
each you want to extend the lever over
00:10:46
time and slowly move from Dynamics to
00:10:49
isometrics
00:10:52
now to actually train this mechanism
00:10:54
known as AB compression where you use
00:10:56
just your abs to bring your legs up to
00:10:59
your chest you're going to want to
00:11:01
slightly lean forward and bring your
00:11:04
legs up to your chest for reps or
00:11:07
isometric holds the farther back your
00:11:10
fingers are the easier the exercise will
00:11:12
be so find your starting point and then
00:11:15
slowly Lean Forward over time to
00:11:18
increase difficulty
00:11:23
you know what else
00:11:24
and lastly we have legs now if you do a
00:11:27
lot of walking walking upstairs or
00:11:29
jumping then your legs are probably
00:11:31
already accustomed to your own body
00:11:33
weight so body weight squats might not
00:11:35
be enough to place enough stress on them
00:11:37
for them to grow
00:11:39
now the exercise I'm showing on screen
00:11:41
right now is a kneeling quad extension
00:11:43
in which you can start with your body
00:11:46
upright and then lean back more over
00:11:48
time to place more stress on your quads
00:11:51
you'll find that with a lot of body
00:11:53
weight exercises one other way to
00:11:55
increase difficulty besides doing
00:11:57
explosive or controlled reps is to
00:11:59
increase the length of the lever that
00:12:02
you are moving
00:12:03
another way for legs is to do one-legged
00:12:06
squat variations such as the shrimp
00:12:08
squat or the pistol squat due to the
00:12:11
amount of stability and balance required
00:12:13
to execute them properly as with any
00:12:16
one-sided movement you're going to want
00:12:19
to train both sides equally I recommend
00:12:21
starting out with your weaker side and
00:12:23
matching the number of reps with your
00:12:25
strong side especially if you're a
00:12:27
beginner I do highly recommend doing at
00:12:29
least some work for your legs as leg
00:12:31
activation and a lot of skills is
00:12:33
incredibly important such as keeping
00:12:35
your legs straight and l-sit now I do
00:12:37
highly recommend training for pistol
00:12:39
squads because of the balance and
00:12:40
Mobility factor that it gives you I
00:12:42
found it has a lot of carryover to
00:12:44
weighted squats if you are planning to
00:12:46
train those in the future however like I
00:12:49
said before a lot of these single leg
00:12:50
squat variations require a lot of
00:12:53
Mobility now having low Mobility myself
00:12:56
in the past training for these movements
00:12:58
has given me a reason to also train my
00:13:00
leg mobility and do a lot of leg
00:13:03
stretching
00:13:04
foreign
00:13:07
[Music]
00:13:09
list of fundamental exercises that you
00:13:13
can do with your body weight but the
00:13:15
exercises I chose are the ones that I
00:13:17
either did while starting out or I would
00:13:19
recommend myself to do if I were
00:13:21
coaching the version of me that was
00:13:23
starting out in each section I listed
00:13:26
all the exercises in an order of
00:13:28
increasing difficulty so you can
00:13:31
hopefully find the move that you are
00:13:33
comfortable with if you're just starting
00:13:35
out and you get to look at what's next
00:13:38
when choosing your starting point look
00:13:41
for an exercise that you can do at least
00:13:43
five or six reps of if you can't do five
00:13:46
reps or a five second hold of an
00:13:48
isometric exercise then it might be too
00:13:51
difficult for you in the meantime and
00:13:52
you should work on an easier variation
00:13:55
I always start my workouts with a brief
00:13:57
warm-up so I can loosen and mobilize my
00:14:00
joints as Mobility is the key to good
00:14:02
form I follow this with a slight
00:14:04
strength ramp up just to prepare my body
00:14:06
for my working sets being careful not to
00:14:08
get too fatigued during this phase
00:14:10
next for my working sets I always do
00:14:13
compound movements these are push-ups
00:14:16
pull-ups dips and squats and they are
00:14:18
pretty much all full body exercises to
00:14:20
some extent Simplicity is really key to
00:14:23
body weight training you don't need to
00:14:25
do a hundred different exercises to
00:14:28
reach your goals you can really just
00:14:30
save your energy and focus on the bees
00:14:33
after my working sets this is when I
00:14:35
might do some isolation work such as
00:14:37
tricep push Downs or bicep curls with a
00:14:40
resistance band
00:14:41
I always go very light in this portion
00:14:43
of my workout as I use it to condition
00:14:44
my elbows and I always focus more on
00:14:47
range of motion and control lastly I'll
00:14:51
do some stretching to decrease the pain
00:14:53
in my muscles or to keep my range of
00:14:55
motion
00:14:56
in order to continuously make progress
00:14:59
in body weight training or any sort of
00:15:01
training you're going to have to try to
00:15:03
make your workouts more and more
00:15:05
difficult from week to week or month to
00:15:07
month now some ways to do this is you
00:15:09
can either select a harder exercise
00:15:11
which is much like putting on more
00:15:13
weight and weight training or you can
00:15:15
add the number of reps to each set or
00:15:18
increase the amount of sets that you do
00:15:20
per day or you can aim to improve your
00:15:24
form which is also a way of improving
00:15:26
intensity
00:15:28
there really isn't a one-size-fits-all
00:15:31
program that is going to work for
00:15:32
everyone since everyone has different
00:15:34
schedules and Baseline levels of
00:15:36
strength I do recommend when you're
00:15:38
starting out to train at least three to
00:15:40
six days a week depending on your
00:15:41
schedule and if you do go for the high
00:15:43
frequency route you're going to have to
00:15:45
lower the volume or your intensity in
00:15:47
each session or you can split up each
00:15:50
session into targeting only a specific
00:15:52
muscle group to optimize rest on the
00:15:55
other hand if you do go for the lower
00:15:57
frequency workout program then I do
00:16:01
highly recommend that you up the volume
00:16:03
or your intensity in each workout or you
00:16:06
can do multiple muscle groups such as
00:16:08
full body workouts if you find that
00:16:10
you're feeling sore before every single
00:16:12
workout this may be an indicator of over
00:16:14
training in which case you're going to
00:16:16
want to back off on either the frequency
00:16:18
the volume or the intensity of each
00:16:20
session it's important to remember that
00:16:22
actual gains and muscle mass and
00:16:24
strength are made in between your
00:16:26
sessions during the resting and Recovery
00:16:28
phase you proper sleep and nutrition if
00:16:31
you do happen to train while you are
00:16:33
sore then you might be interrupting your
00:16:36
body's natural mechanism to recover and
00:16:38
you're risking a potential injury and
00:16:40
loss of progress the way resistance
00:16:43
training actually works is while you are
00:16:45
working out you are damaging and
00:16:47
breaking down your muscles little by
00:16:48
little to stimulate them to grow later
00:16:51
if you train too frequently or too much
00:16:54
you are not giving your muscles the
00:16:55
chance to actually grow back past their
00:16:58
original strength or size since this was
00:17:00
more of an introductory video to
00:17:02
calisthenics make sure that all of the
00:17:05
moves for each muscle group in this
00:17:07
video are comfortable for you before you
00:17:09
move on to harder elements in that
00:17:11
muscle group for example I'm going to
00:17:14
say that you're going to need around at
00:17:16
least 30 push-ups 15 pull-ups and 15
00:17:19
dips with good form and control before
00:17:22
you move on to harder elements such as
00:17:25
weighted variations and straight arm
00:17:27
elements if you do decide to skip
00:17:29
mastering the basics then I can't
00:17:31
guarantee that your journey will be
00:17:34
injury free or that your progress will
00:17:36
be consistent in the future I'm going to
00:17:38
make more videos of where to go from
00:17:41
here once you've mastered the basics and
00:17:43
how to start training for harder
00:17:45
elements past this point
00:17:47
overall enjoy your journey don't get
00:17:50
discouraged by slow progress celebrate
00:17:52
your achievements and stay safe we're
00:17:55
all gonna make it
00:17:57
[Music]
00:18:08
[Music]
