00:00You can hear how you can listen to it if we know that you are a martial artist, athlete, anime character and army soldier such as physique and body.
00:09Proud shoulders, v-taper back, six-pack abs.
00:11You can hear it without weight, without weights and equipment.
00:16You can hear it's impossible, but it's 100% possible.
00:20And you can hear it's just calisthenics.
00:22So we will have to understand that calisthenics is better and why it's so important.
00:29Then we will tell you the most practical beginner to advance five levels, step by step,
00:34which you will tell us about calisthenics.
00:36And then most important, 90 days of your transformation,
00:40which you will make your body, you will make your body, but you will make it clear and better understanding.
00:46But you will understand it quickly and short, why are you better and why it's so important?
00:54Well, calisthenics is a training, which you will make your body weight.
00:57You will make your body weight.
00:59You will make your body weight.
01:00You will make your body weight.
01:01muscle and flexibility build yourself.
01:03You will make your body weight.
01:04You will make your body weight.
01:05You will make your body weight.
01:07control and power
01:08which is just fully
01:09not the body
01:11but the inside
01:12which is very good
01:13in real life
01:14and the best part
01:17is that the build pull free
01:18and you can't go home
01:19and you can't do it
01:22where the gym
01:22and dumbbells
01:24and muscles
01:24isolate
01:24but the calisthenics
01:29the body
01:30is a team
01:30like the
01:31pushups
01:32and the chest
01:33shoulders
01:33triceps
01:34core
01:34squats
01:35and legs
01:35plus balance
01:36plus stability
01:37this is why
01:41our soldiers
01:41gymnasts
01:42and martial artists
01:43calisthenics
01:44and this is a great deal
01:46fat loss
01:46plus lean muscle
01:47flexibility
01:48and mobility
01:49you have to understand
01:50this is a great deal
01:51now
01:52calisthenics
01:53you have to treat
01:54this is a rank system
01:55and you can't treat it
01:55this is a rank
01:55and you can't do it
01:57this is a rank
01:57and you can't do it
01:59level 1
02:00E rank
02:01foundation moves
02:02this is a basic
02:03if you can't do it
02:05wall pushups
02:08wall pushups
02:08wall
02:09against push
02:09target
02:1020 reps
02:11into 3 sets
02:12box squats
02:13chair
02:13target
02:14target
02:1515 reps
02:15into 3 sets
02:17dead hangs
02:17where to let go
02:18door frame
02:19bar
02:19or where to go
02:20grip
02:20strong
02:21target
02:2222-30 second hold
02:23which is 3 sets
02:24level 2
02:25C rank
02:26beginner strength
02:27incline pushups
02:28bad or table
02:29target
02:30target
02:3015 reps
02:31multiplied
02:32by 3 sets
02:33inverted row
02:34rod
02:34or bench
02:34target
02:368-10 reps
02:37multiplied
02:37by 3 sets
02:38normal body weight
02:40squats
02:40target
02:4120 reps
02:41multiplied
02:42by 3 sets
02:43speed
02:43control
02:445-0
02:52next up
02:53level 3
02:53B rank intermediate
02:54ь╜Х
02:54рдпрд╣рд╛рдБрд╕реЗ рдЖрдкрдХреЛ
02:54рдкрд╣рд▓реА рдмрд╛рд░
02:55mirror рдореЗрдВ
02:55results рджрд┐рдЦрдиреЗ рд▓рдЧреЗрдВрдЧреЗ
02:56regular pushups
02:57рдЬреЛ рдЖрдкрдХреЗ
02:57chest рдФрд░ shoulders
02:58рдЕрд╕рд▓реА pump
02:59╪преЗрдВрдЧреЗ
03:00target
03:0012-15 reps
03:02multiplied
03:02by 3 sets
03:03jack knife
03:04pull ups
03:04рдЕрдкрдиреЗ
03:05рдкреИрд░
03:05рдЬрдореАрди
03:09рдХрд░реЛ
03:118 reps
03:12lunges
03:12Her leg 10 reps multiplied by 3 sets
03:15Hollow body hold
03:16Zamine pete ke bal late
03:18Kei apne hatho aur pereo ko doonho ko upar ki taraf kar do
03:21Target 20 to 30 second hold multiplied by 3 sets
03:24Yahaan se hi aapke apps throdee throdee chumakna ╪┤╪▒┘И╪╣ ho jayenge
03:48Saat me kishi chair ya table ka support lye saktay ho
03:51Target 5 reps each leg multiplied by 3 sets
03:54Is level pe aapko throdea patience rakhna padeega
03:56Yahaan progress throdee slow hooggi
03:58Level 5 S rank cord mode
04:00Yahaan se aapko asli main character energy feel hooggi
04:04Full pull ups
04:05Real V taper backbuilder
04:06Target 5 to 10 clean reps multiplied by 3 sets
04:10Crow pose, frog stand
04:11Yeh aapki body ke maximum muscles ko
04:13Eek saat activate ker ega
04:15Target 15 to 20 second hold multiplied by 3 sets
04:18Muscle up
04:19Yehi hai ultimate goal
04:21Push plus pull combo ka ultimate move
04:23Aagar aap yeh bhouti aram se kar saktay ho
04:25To sama jau aap jit chukye ho
04:27Target
04:28Aagar pull ups 10 plus hoote hai
04:29To try karo
04:30Her level ko master karo
04:32Phir next pe jau
04:33Jaldi mat karo
04:33Aagar e rank move mushkil lag raha hai
04:35Vohi repeat karo
04:36Jab tak easy na lagay
04:38Her chhoti chhoti wins
04:39Aapki progress hai
04:40Lekin abe joh hum aapko
04:41Bataane wala hai
04:42Voh is video ka
04:43Sabse important part hai
04:44Isse galti se bhi miss
04:46Mat karna
04:46Kyunki abe aapko rank
04:47Samajh aagay
04:48Pert sawal hai
04:49Inhye daily routine
04:50Me kiasse ndalna hai
04:51Isse liye aapko 90 days ka
04:52Training arc follow
04:53Karna hooga
04:543 mahinay
04:543 phases
04:55Aur her phase ke baad
04:56Aapka aeg upgraded version
04:58Aapke sama ne hooga
04:5990 day training arc
05:00Phase 1
05:03Foundation arc
05:04Day 1 to 30
05:05Pahla mahinah
05:06Srif aapka ground work ka hai
05:07Yaha aap apni body ko
05:08Nye movements ki habit me
05:10─Рalte ho
05:10Is pure training arc
05:11Me hum push pull legs
05:13Ka routine follow
05:13Karenge
05:14Push ke liye simple wall
05:15Or incline push ups
05:16Pull ke liye dead hangs
05:17Or easy rows
05:18Legs ke liye chair squats
05:20Or basic body weight squats
05:22Aur core ke liye plank hold
05:23Pahle aftay mein struggle hooga
05:25Form tootegi
05:26Sans fulegi
05:27Lekin 30 dins ke end
05:28Tak aap notice karoge
05:29Khi stamina bhaad gaya hai
05:30Or body zada stable feel ho raha hai
05:32Phase 2
05:33Strength arc
05:34Day 31 to 60
05:35Duesre mahinahe me
05:36Asli training ╪┤╪▒┘И╪╣ hooti hai
05:37Ab moves thoday tough hoongge
05:39Aur muscles shape
05:40Na start karengi
05:41Push ups
05:41Ab regular ban gai
05:42Yaha dips add karo
05:43Pull ups ke liye
05:44Jack knife
05:45Or negatives
05:45Squats upgrade karke
05:47Lunges
05:47Or pistol squats
05:48Karo
05:49Core me
05:49Hollow hold
05:50Or leg raises
05:51Aur ╪з█М┌й ┘Ж╪жi exercise
05:52Add karo
05:53Pro pose
05:53Jis se balance
05:54Or control
05:55Dono build hootet hai
05:56Is arc ke end
05:57Tak shoulders tight
05:58Leghenge
05:58Chest pump hooga
05:59Or abs ki
06:00Outlines
06:00Dikhna ╪┤╪▒┘И╪╣ ho jayengi
06:02This is the stage
06:02This is the stage
06:02This is the stage
06:02Jahaanahe me
06:04Transformation
06:06Phase 3 Mastery Arc Day 61 to 90
06:09If you are ready, bonus goal, muscle up attempt.
06:25This is the most difficult to do but you also have to do this.
06:29Moves
06:29This is the most difficult to do but you will feel that your body is strong and responsive and under control.
06:37At the end of this, this is the most difficult to complete the results.
06:42Broader shoulders, V-tipper back, abs visibility and the most important thing in your body is the most difficult control of machines and dumbbells.
06:51They are the most difficult to do with anime heroes or soldiers.
06:52They are the most difficult to do with training arcs.
06:55You will be able to do this.
06:57You will be able to do this.
07:03Mindset, diet and recovery
07:09You will be able to do this.
07:15You will be able to do this.
07:17You will be able to do this.
07:23You will be able to do this.
07:25You will be able to do this.
07:31You will be able to do this.
07:33Breakfast
07:44I will be able to do this.
07:44If you want to eat a meal, you can eat a meal, and you can eat a meal.
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