when I first started calisthenics I almost quit because I was not consistent that is because no one showed me how to start calisthenics correctly until now so if you're starting from zero I'll show you where to start what skills there are the regressions for those skills and how to train calisthenics with a free weekly workout routine let's get into it let's first begin by talking about the skills that calisthenic athletes often perform when it comes to the push day skills most people will have an easier time unlocking these the barrier to entry is much lower
for the average person but that does not mean that these are not difficult and as you can see I've attached a regression for each skill that you're aiming for this is going to make it a lot easier to master and you're going to be able to Target the working muscles while also keeping some alleviation on your joints each of these skills are also being shown from least difficult to most difficult so don't be discouraged if it takes you a little bit longer to learn these skills some of them can even take you months moving on
to the pool skills if you don't have a pull-up bar or gymnastic reins I suggest you invest in them because it's going to be pretty hard to work your back and get some serious back development without one the pool skills are naturally going to be some of the hardest skills that you'll ever unlock because hanging from a bar and having to support your own body weight is just a lot more difficult than keeping your legs on the ground I've also attached a regression for these pool skills you're seeing as you can see most of the
regressions require you to swing through the movement or use some kind of resistance band to help you alleviate the weight and as you get stronger you use a different resistance ban that supports you less when it comes to the leg day skills most of you will be surprised with how easy you unlock some of these using things like failure protection a block wall or resistance bans to assist you through the latter half of the movement can make all the difference so when it comes to your squats or your reverse nordics trust me there's nothing easy
about them but you can learn them with time now when it comes to core skills the calisthenic athlete should train his core as a stabilizer using anti- extension exercises or using compression exercises like these hollow body holds and these compact leg lifts and again I've attached regression skills for you to aim for so you can Master it smoothly now let's get into this workout routine starting with push day on your Monday and Thursday I start out my push day the exact same I do scapular push-ups so I can warm up my scapular activation and work
on my scapular Mobility we're going to do this for three sets of 12 make sure you draw your shoulders down and retract properly and protract properly giving a smooth motion we're going to utilize that warmed up protraction and our pseudo plch leans we're going to do this for two sets of 10 seconds and really make sure to push through the scapula moving to the next exercise we're going to do Hindu push-ups I've attached the regression in the top left if this is too difficult for you but this is going to be a nice movement to
work on some body flow and you'll see we're working on some tricep activation and core work as well moving forward we got body weight dips three sets of seven making sure to lean forward and emphasize that chest on the decline and explode to the top locking out our muscles and joints fully now join me back on the ground and make a diamond with your hands we're going to do diamond push-ups the regression is the top left and that's going to be using some elevation to alleviate your joints and make the movement a lot easier for
you Pike push-ups are going to be the same way if you have any hopes of wanting to do the handstand push-up this is exactly where you'll start and trust me it is brutal so don't be discouraged if you can't do it yet just do the regression and follow up with me and we'll get it eventually next we have an anti- extension exercise which is basically side planks we're going to hold this for 30 seconds on each side making sure to push through that oblique next up we're going to be doing wall handstands if you're going
to be a calenic athlete we got to learn about hand balancing so I've attached the regression skill to the left as well and this is something that you're just going to have to learn and be patient with and finally our last workout is going to be hollow body holds holding it for three sets the max amount of time that we can and now we're moving over to pool day we're going to do this every Tuesday and Saturday starting off with some scapular work we're going to do scapular p pull-ups making sure to draw our shoulders
down and back really working on that beginning start of a pull-up this will protect our shoulders and get us warmed up properly next we have hollow body hangs warming up that core so we can utilize it later and our last tuneup exercise is going to be German hangs really opening up those shoulders and unlocking that shoulder Mobility so we can utilize it later starting off with front lever raises making sure to keep our knees basically glued to our chest keeping that core tight and controlling the movement throughout we want to raise our legs to the
sky and bring them back down gently and safely now we're going to do an isometric called the tuck front lever if you can't do it you want to use a resistance band to support you through that movement moving forward we got Row for the hose body weight Row one of the best exercises to build a back if you can't do pull-up yet when it comes to this exercise and the body weight curl the best way to make it harder is to set the bar Lower so you have to support more of your body weight ending
off this strength training routine with pull-ups going two sets for the max Reps don't be afraid to attach a resistance band if it's too hard for you to support your weight and lastly we have the wall handstand again three sets of 20 seconds really push it through the shoulders over ears and last but not least Almighty leg day doing it Wednesday and Sunday starting off of body weight squats we're going to do this for three sets of seven and as you can see I've added some failure protection so don't be afraid to squat low next
we have arguably the best quad Builder Bulgarian split squats a great unilateral exercise for you to learn and support your own body weight following that exercise horse dances are going to be great for that quad development and unlocking superhuman hip mobility and of course we cannot forget calf raises I got some elevation here two sets of 12 and we're going to make sure we pause for 1 second at the top to really feel that in our calves next up we got single leg squats we're going to do this for two sets of four on each
side don't underestimate this this is going to be difficult we're reaching the end here we got some core work we're going to do compact leg lifts this should be easier since we just had leg day and it's all about hip mobility and again we're going to work on some anti extension with our hollow body holds three sets Max holds and then lastly we're going to do single leg planks if we can't do that we're going to do bird dogs like we have in the top view there thank you guys so much for joining me I
wanted to make sure that there was a guide that you could honestly reference when learning your calisthenics I hope that Weekly workout routine works out for you and you are well on your way to mastering whatever cisic skill that you want to learn again I'll catch you in the next one for now strict form only
