BEGINNER CALISTHENICS WORKOUT

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00:00There are two main elements to a warm-up, blood flow and mobility. Calisthenics involve a lot

00:16of hand balancing movements so our main priority is to warm up our wrists. Wrists are the foundation

00:22of all calisthenics exercises and have the potential to move in different angles and

00:27directions when warmed up properly. So to prepare them for our workout, these are the two main

00:33exercises to do. Starting off with blood flow. Jumping, jogging or skipping on the spot is the

00:40quickest way to get warmed up and blood pumping through your body. If you have a skipping rope,

00:45definitely use that or just keep it simple and jump on the spot until you feel nice and warm.

00:50Wrist flexor and extensor stretches. Now these stretches target the muscles on the front and

00:59back of our forearms. Hold your wrists in different positions on the floor for one to two seconds. Make

01:05sure your hands are constantly moving so your fingers are facing you, they're facing away from

01:10you, they're facing inwards towards each other so they're constantly moving. You'll feel the stretch

01:15in your forearms as your wrists start loosening up. Moving on to wrist rotations. Rotating your wrists

01:21in circles is the best way to bring blood flow to the area. Do this for 10 to 15 seconds.

01:35Now using a resistance band or literally anything like a stick or piece of clothing, we are doing

01:40shoulder dislocations followed by shoulder rolls. Doing these will improve your shoulder mobility as

01:47well as stretch the muscles and ligaments around your shoulder blades. Do each warm up for 10 to 15

01:53seconds until you feel any tightness release. Keep in mind you should not feel fatigued during your warm

02:00up because you don't want to be tired before you even start the workout. So make sure you're warmed up

02:05up enough before we start the workout. Now if you can do these easily, you're going to do three sets

02:15for eight to 10 reps. But we're not going to be lazy and have bad form when we do these. We want to make

02:21sure our scapula is engaged so we are getting the most out of the exercise. So no banana backs. Instead,

02:29you want to focus on retracting and protracting your scapula. This is protracted. This is retracted.

02:39When retracting your scapula, think of pulling your shoulder blades back and down towards your spine

02:44while protracting your scapula is pushing them away from your spine. This is how your push-up should

02:50look the entire time. This might feel uncomfortable at first, but the more you're consciously correcting

02:56your form over time, the easier it will feel. Now if push-ups are too challenging, what you will do

03:02instead are negative push-ups. A negative is the eccentric part of the movement. In this case,

03:11the down part of your push-up is the eccentric. To do a negative push-up, you are going to lower yourself

03:17slowly until your chest touches the ground. Don't try to push yourself back up. Since this is just a

03:23negative, we will only focus on the eccentric part of the movement. Do this for three sets of five to

03:29eight reps, or to the most amount of reps that you can, and take as much rest as needed in between

03:36your sets. Now if the negative push-up is too difficult, you should start on an incline to make

03:42them easier. Basically, a wall will be the easiest version of this. Then you can gradually go down to

03:48a stool or a platform, to a chair, so you're lowering the incline each time to make it more difficult,

03:55to eventually the floor. Next we are doing a pull exercise, and of course pull-ups are the best example

04:04of this. As a beginner, I don't expect you to do five to ten pull-ups, but if you can, then you can do

04:10your working set of pull-ups for three sets of five to ten reps, or until failure. Now for complete

04:17beginners, you will be doing four progressions, which will help you work your way up to your first

04:23pull-up. For your first progression, you will be doing the bar hang. You might also refer to this as

04:29a dead hang. This is a whole body isometric strength exercise. These will build the necessary

04:35stability and strength in your shoulders, arms and back, which will dramatically help you in your

04:41pull-ups. Depending on your level, do this for five to ten seconds or until failure. Scapular bar pulls.

04:49This progression is a mix of the bar hang and scapular retraction. So retract your scapular while

04:55hanging on a bar, have your shoulders in line with your ears when doing this. Depending on your level,

05:01do this for five to ten reps or until failure. Third progression, chin to bar hold. You can use a

05:07resistance band or a platform to help you get your chin to the bar. This is an isometric exercise,

05:14since you'll be holding the top position of the pull-up. Aim to hold this position for five to eight

05:19seconds or until failure. Now our last progression is the most important one and cannot be skipped.

05:26Negative pull-ups. As we talked about before, a negative is the eccentric part of any exercise.

05:32In this case, the last phase of the pull-up is the eccentric as you are going down from the bar.

05:38To do your negative, you must slowly descend from the top of the bar. You can use a band or a platform

05:44to help you jump to the top position of your negative. Your body weight will be enough resistance

05:49to challenge you on your way down. Do this for three sets of five reps. Inverted rows will help

05:58you build your back strength, which will benefit your pull-ups as well as your posture. Like you

06:03did in your push-ups, you want to retract your scapula while doing your rows. Make sure your elbows are

06:08going directly behind you and not flaring out too far to your sides and keep them close to your body.

06:14Be conscious of your scapula being engaged during the entire exercise. Your rows should never look

06:21like this. So if you feel your back losing its scapular retraction, roll your shoulder blades

06:26back into position and continue your rows. The height of your rings will dictate how difficult your rows

06:33will be. For example, the lower you are to the ground, the harder they will feel and the taller you stand,

06:39the easier they will feel. Having your legs bent will also help you perform your rows easier

06:46versus strictly having them straight will make it more challenging. For complete beginners,

06:50stand up taller while doing your rows. Focus on squeezing your back at the top of each row.

06:56Do these for three sets of eight reps with two-minute rest in between sets. To make it more challenging,

07:03lower your rings so you walk closer to the floor with your legs straight. You can keep your legs bent or

07:08straight out depending on your level doing the three sets of six to eight reps. Now we have tricep dips.

07:16We're finishing off with a push exercise. Use any platform where your arms can bend at 90 degrees when

07:22doing your dips. Make sure to also engage your core. Your dips will be easier if you bend your legs and

07:29more difficult with them straight out. So depending on your level, you can choose to have them straight or

07:34bend. Do these for three sets of eight reps. Now if tricep dips are too difficult, you're going to do

07:40tricep negatives just like we did in every other exercise. We're doing the eccentric part of the

07:46movement. Do this for three sets of five to eight reps.

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