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if you want to get fit and strong in
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2025 without ever setting foot in a gym
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you need to consider starting
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calisthenics or bodyweight workouts you
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can perform these exercises at home or
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anywhere you want and they will help you
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build a powerful and impressive physique
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now this is a simple and
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beginner-friendly guide on how to start
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calisthenics this year let's get
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straight into it without wasting any
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time the foundation of calisthenics is
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built on six key movements these
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exercises not only help you build muscle
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and get stronger but also prepare you
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for more advanced exercises it's really
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important to remember that progress
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takes time many of you probably won't be
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able to do a perfect pull-up or lunge on
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your first day and that's okay
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calisthenics is about starting with
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foundational exercises and gradually
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challenging yourself to do more so I'll
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also tell you how you can start these
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exercises as a complete beginner let's
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get into these six key movements number
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one push-ups are one of the most
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well-known body weight exercises they
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work your chest shoulders triceps and
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core which makes them a compound
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movement if regular push-ups feel too
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hard you can start by doing them on your
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knees or against a wall keep your body
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in a straight line and focus on
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controlled repetitions also push-ups
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come in multiple varieties don't just do
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standard push-ups you want to
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incorporate the following diamond
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push-ups incline push-ups decline
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push-ups Pike push-ups there are more
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advanced types of push-ups such as hand
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stand push-ups or one arm push-ups but
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leave those for later if you're a
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beginner number
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two squats are not only great for
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building strong legs and glutes but they
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are great for stimulating muscle growth
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across your entire body in fact a study
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published by the NIH revealed that
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performing six sets of squats seems to
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drive hormonal responses of growth
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hormones like GH C and igf1 which may
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play a significant role in stimulating
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muscle growth and tissue regeneration to
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perform a proper squat stand with your
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feet as wide as your shoulders lower
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your body like you're sitting in a chair
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and then stand back up keep your back
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straight and knees aligned with your
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toes if you find squats challenging try
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holding on to a sturdy surface for
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balance there are also different
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variations of squats you can throw in
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the mix to Target different muscle
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fibers these include sumo squats stand
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with feet wider than shoulder width
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apart toes pointing outward narrow
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squats stand with feet closer than
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shoulder width apart jump squats explode
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upward from the squat position jumping
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off the ground onto a sturdy bench or
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platform pistol squats the most advanced
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of all perform the squat on one leg
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while the other leg extends forward
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number
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three planks are awesome for
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strengthening your core start in a
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push-up position but rest on your
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forearms instead of your hands keep your
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body straight and hold the position for
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as long as you can even 10 seconds is a
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good start you can gradually increase
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the time at as you get stronger number
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four pull-ups work your back shoulders
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and arms they're tough for beginners but
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you can use resistance bands or a low
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bar to practice assisted pull-ups if you
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don't have access to a pull-up bar focus
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on other back exercises like inverted
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rows using a low bar or a sturdy table
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try different grips when doing pull-ups
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including wide narrow and regular grips
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you can also vary pronated and super
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grip which means facing inwards or
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outwards you put more stress on your
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biceps when the Palms are facing you
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number
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five lunges strengthen your legs and
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glutes while improving balance step
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forward with one foot lower your body
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until both knees are bent at a 90° angle
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and then return to the starting position
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switch legs with each step if balancing
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is hard use a wall or something steady
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for support number
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six glute Bridges Target your glutes
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hamstrings and lower back lie on your
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back with your knees bent and feet flat
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on the floor push through your heels to
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lift your hips so your body forms a
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straight line from your shoulders to
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your knees lower your hips back down and
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squeeze your glutes at the top for the
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best results now the big question is how
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often you should train each week
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beginners usually face two main
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challenges first your body isn't used to
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heavy workouts yet second calisthenics
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is something new in your daily routine
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many beginners start off overly excited
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and push themselves too hard this often
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leads to sore muscles making it
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impossible to train for a couple of days
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if you've planned to work out 7 days a
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week it's just not realistic what
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happens next you don't reach your big
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goal feel discouraged and may quickly
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lose interest in the sport altogether to
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avoid this I recommend five training
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days a week as a beginner now let's talk
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about how you can turn these exercises
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into a full workout plan for the week
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this one-week beginner calisthenics
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workout balances exercise days with rest
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days to ensure your body has time to
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recover and grow stronger before you
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start the workout it's important to
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prepare your body calisthenics involves
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a lot of joint movement and flexibility
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so warming up is very important to avoid
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injuries start with 5 to 10 minutes of
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light cardio like jogging in place or
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doing jumping jacks to get your blood
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moving after that do some dynamic
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stretches especially for your shoulders
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wrists hips and ankles since you'll use
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these joints a lot during your workout
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Monday start your week by focusing on
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your upper body especially pushing
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exercises begin with push-ups doing
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three sets of 8 to 12 reps if regular
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push-ups are too hard try doing them on
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your knees or against an incline like a
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counter or bench next do incline
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push-ups to work your chest and
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shoulders aim for three sets of 8 to 12
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reps finish with plank shoulder Taps
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which work your core and help with
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stability do three sets of 10 Taps on
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each side keeping your hips still
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Tuesday Tuesday focuses on your lower
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body start with body weight squats to
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strengthen your legs and glutes do three
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three sets of 10 to 15 reps making sure
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your knees don't go past your toes and
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your chest stays up next do glute
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Bridges to work your glutes and lower
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back lie on your back push your feet
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into the floor and lift your hips up as
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high as you can do three sets of 10 to
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15 reps finish with calf raises to
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strengthen your lower legs do three sets
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of 15 to 20 reps holding onto a wall or
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chair for balance if needed Wednesday
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Wednesday is all about your core and
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flexibility start with a forearm plank
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holding for 15 to 30 seconds and do it
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three times this strengthens your whole
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core while improving endurance next do
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dead bugs where you extend opposite arms
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and legs while lying on your back to
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challenge coordination and stability do
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three sets of eight reps on each side
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then try bird dogs extending one arm and
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the opposite leg to improve balance and
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core control do three sets of eight reps
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on each side and with about 10 minutes
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of stretching or yoga to improve
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flexibility Thursday Thursday is a rest
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or active recovery day let your muscles
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recover by staying lightly active you
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can walk do some gentle yoga or stretch
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this helps reduce fatigue and keeps you
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moving Friday Friday focuses on your
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upper body again but with pulling
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exercises if you have a pull-up bar try
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assisted or negative Pull-Ups for three
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sets of 5 to eight reps if not do body
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weight rows using a table or railing to
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pull yourself up do three sets of 8 to
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12 reps finish with plank to push up
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transitions to build upper body and core
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strength do three sets of six to eight
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reps smoothly moving between positions
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Saturday Saturday is a full body workout
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to ensure balance and comprehensive
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conditioning start with push-ups doing
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three sets of 8 to 12 reps then do
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squats again performing three sets of 10
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to 15 reps finish the session with a
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forearm plank holding for 15 to 30
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seconds doing three sets this workout
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targets multiple muscle groups for a
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well-rounded routine Sunday Sunday is
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another rest or recovery day as as I
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told you earlier focus on fully
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recovering by walking stretching or
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doing mobility work by the end of the
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week you'll have followed a balanced
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plan that strengthens your body and sets
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a foundation for more workouts stay
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consistent and you'll see improvements
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in your strength endurance and overall
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Fitness the great thing about
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calisthenics is that it allows for
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progression once you've mastered the
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basics you can start exploring more
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advanced variations for example you can
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move from knee push-ups to regular
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push-ups and eventually try Archer
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push-ups or clap push-ups similarly you
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can progress from assisted pull-ups to
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unassisted ones and then to chinups or
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wide grip pull-ups the goal is to keep
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challenging your body without overdoing
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it listening to your body is really
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really important if something feels
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painful or uncomfortable stop and check
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your form pain is a signal that
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something might not be right and pushing
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through it can lead to injury if you are
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a gym freak guy and want to know the m
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major differences between calisthenics
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and Jim this video
