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let me guess you're here because you've
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heard about calisthenics and you're
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intrigued by the idea of getting fit
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using just your body weight but diving
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into this world can feel like venturing
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into Uncharted
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Territory you're not sure if it's the
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right fit for your fitness
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goals you're overwhelmed by the variety
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of exercises and routines you're
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wondering if you can really get a good
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workout without any equipment in essence
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you're really wondering can I actually
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get fit and enjoy this form of exercise
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that's a great question and we're here
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to show you how calisthenics can be a
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fun effective and rewarding way to get
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in
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shape calisthenics is all about using
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your body weight for strength training
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it's different from weightlifting
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because it uses compound movements that
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work several muscle groups at once this
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makes it a great way to build strength
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flexibility and overall Fitness let's
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start with some key terms and concept
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ceps body weight exercises these are
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exercises that use your own body weight
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as resistance such as push-ups pull-ups
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and
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squats repetitions the number of times
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you perform an exercise in a
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row sets a group of reps performed
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without rest for example doing three
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pull-ups and then taking a break before
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doing another three pull-ups would
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constitute two sets
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progressions these are variations of
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exercises that increase in difficulty as
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you get stronger for example moving from
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knee push-ups to regular push-ups one of
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the most critical aspects of
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calisthenics is maintaining proper form
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and technique this ensures that you're
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working the right muscles and reduces
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the risk of injury here are some general
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tips keep your core engaged to stabilize
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your body during EX
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exercises focus on slow controlled
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movements rather than speed breathe
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consistently exhaling during the
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exertion phase of the
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exercise by understanding these Basics
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you're laying the foundation for a
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successful calisthenics journey in the
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next section we'll discuss how to set
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yourself up for success by creating a
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personalized workout
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plan before starting the real workout
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there are a few things you need to sort
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out to set yourself up for Success
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whether that's nailing your first
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pull-up consistently hitting your
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workout targets or mastering new skills
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with confidence find a spot where you
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have enough room to move freely it could
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be a corner in your living room a spot
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in your garage or a local park make sure
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it's a place where you feel comfortable
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and motivated to work out while
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calisthenics mostly relies on body
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weight a few pieces of equipment can
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enhance your workout
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pull-up bar essential for pull-ups and
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chinups parallel bars or dip station
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great for dips and leg
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raises weight vest adds extra resistance
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to your body weight exercises Rings
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versatile for a variety of exercises
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including ring dips and muscle ups
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resistance band useful for assisting
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with exercises or adding resistance
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identify what you want to achieve with
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calisthenics it could be building
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strength losing weight or mastering
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specific skills like
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handstands set smart goals specific
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measurable achievable relevant time
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bound to keep you focused and motivated
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start with a simple routine that covers
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the basics a typical beginner's workout
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might include push-ups pull-ups dips and
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squats aim for two to three sets of 8 to
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12 Reps for each exercise as you
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progress you can add more exercises and
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increase the intensity pay attention to
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how your body feels during and after
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workouts if you're experiencing pain or
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excessive fatigue take a break and
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adjust your routine
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accordingly in calisthenics three main
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types of movements form the foundation
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of a balanced and effective workout Push
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Pull and squat push exercise
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these Target your chest shoulders and
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triceps a classic example is the push-up
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where you start with your hand shoulder
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width apart and lower your body until
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your chest almost touches the ground
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before pushing back up dips are another
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push exercise great for triceps and
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chest where you lower your body between
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parallel bars or a dip station until
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your elbows are at a 90° angle then push
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back up Pull exercise exes these work
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your back biceps and
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forearms pull-ups are a key exercise
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performed by hanging from a bar with an
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overhand grip and pulling your body up
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until your chin is above the bar chinups
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with an underhand grip are similar but
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focus more on the
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biceps squat exercises these strengthen
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your legs and glutes the body weight
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squat is a basic move where you stand
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with feet shoulder width apart lower
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your body as if sitting back into a
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chair then stand back up lunges where
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you step forward with one foot and lower
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your hips until both knees are bent at a
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90° angle are another example by
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mastering these Push Pull and squat
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exercises you'll build a strong
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foundation for your calisthenics journey
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in the next section we'll explore how to
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combine these exercises into a
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comprehensive routine
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creating a balanced calisthenics routine
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involves more than just the exercises
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themselves it's important to include a
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warm-up main workout and cool down to
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ensure a comprehensive and effective
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session start with a warm-up consisting
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of 5 to 10 minutes of dynamic stretching
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to prepare your body for the workout
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dynamic stretches are active movements
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that help increase blood flow and
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flexibility examples include arm circles
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leg swings and jumping jacks for the
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main part of your workout focus on the
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Push Pull and squat exercises discussed
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earlier pair up exercises to save time
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and maintain a high intensity for
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example you can alternate between
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push-ups and pull-ups start with the
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more demanding exercises when you have
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the most energy a beginner's workout
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might look like this three sets of 8 to
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12 push-ups three sets of five to eight
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pull-ups and three sets of 10 to 15
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squats end your workout with a cool down
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of 5 to 10 minutes of static stretching
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these stretches are held for a longer
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duration typically 20 to 30 seconds and
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help relax your muscles and improve
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flexibility focus on stretching the
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muscle groups you work during the main
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workout there are a few principles and
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rules of thumb to keep in mind when
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creating your routine aim to work out at
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least three to four times a week for
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cons consistency allow adequate rest
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between sets and workouts to prevent
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overtraining and finally mix up your
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routine to keep it interesting and
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challenge different muscle groups for
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variety so you've started your
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calisthenics journey and you're getting
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the hang of the basics but what's next
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how do you take your training to the
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next level progressing in calisthenics
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is all about pushing your limits but
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doing so in a smart and sustainable way
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it's not just about doing more reps or
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sets it's about challenging your body in
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new ways to keep building strength and
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skill the simplest way to progress is by
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adding more reps and sets to your
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exercises if you started with three sets
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of eight push-ups aim for three sets of
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10 then 12 and so on but be cautious not
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to sacrifice form for numbers quality
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always trumps quantity as you get
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stronger you can make exercises more
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challenging for push exercises you might
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progress from knee push-ups to regular
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push-ups then to diamond push-ups for
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pull exercises you can move from
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assisted pull-ups to regular pull-ups
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and then to wide grip Pull-Ups for
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squats you can start with regular squats
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and work your way up to CC squats over
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time like weeks or months your workout
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should already become harder compared to
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the first week you do it you will
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progress even faster as as a beginner
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and slow down as you advance so remember
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the happy feeling when you improve and
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keep going don't stop when your progress
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slows down knowing you're still
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improving starting calisthenics is
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exciting but comes with its challenges
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overcoming plateaus maintaining
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motivation and preventing injuries are
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common hurdles to break through a
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plateau switch up your routine or
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increase exercise difficulty stay
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motivated by setting achievable goals
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and celebrating your progress injury
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prevention is crucial in calisthenics an
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injury can set you back weeks or even
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months so it's important to take
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precautions always warm up properly
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before your workouts and focus on
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flexibility during your off days if you
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feel pain listen to your body and don't
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push through it don't underestimate the
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importance of rest days rest and recover
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they're essential for muscle recovery
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and
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growth by now even if you haven't
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cranked out a single rep yet I hope you
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feel a bit less like a beginner it's not
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as hard as you think right we've covered
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the basics shown you how to build a
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balanced routine and addressed common
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challenges the key is consistency proper
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form and enjoying the Journey of
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progression for those eager for more the
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calisthenics Playbook is your next step
00:10:28
the awesome figures and points in this
00:10:30
video are just Snippets from The
00:10:32
Playbook it's loved by athletes from
00:10:35
over 100 countries it's not just a guide
00:10:38
It's a companion for diving deeper into
00:10:41
calisthenics with detailed content and
00:10:44
structured organization it's designed to
00:10:46
elevate your training and help you
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achieve your fitness goals if you're
00:10:50
looking for a comprehensive and
00:10:52
immersive reading experience grab a copy
00:10:55
in the description below now available
00:10:57
in digital and printed versions
00:10:59
don't forget to like And subscribe if
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you want to become strong like the
00:11:03
yellow dude
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