what's up everyone pat chadwick here welcome back to another video or if you're new to the channel i welcome you to gymnast fitness a place where we show you how to get fit and strong outside the gym all right so in this video i'll be covering the topic of how to start calisthenics this applies for two groups of people so those who are at the beginning of their fitness journey so they haven't exercised regularly beforehand and for those who are active in their fitness journeys who go to the gym or participate in team sports so
i'll give you three key advices that you should take away so that you'll be able to progress in calisthenics drastically to be able to do more advanced skills such as the handstand the handstand push-up the front lever the back lever and the muscle up so point number one is to practice the fundamentals also known as the basics so what are they well they are your pull-ups push-ups and dips why because this will develop your upper body strength that is required to practice calisthenics i'd highly recommend you to get really proficient with this as this will
act as stepping stone for you to be able to progress onto more advanced skills as i previously mentioned just kidding we're missing one more element which is legs it's common thing to say that calisthenics athletes don't train legs while there is a positive argument to that which is having more muscular legs will weigh you down for more advanced skills such as the front lever and the planche this is true to some certain extent but you do not want to be top heavy what i mean by that is your upper body is big and then your
legs are small so the fundamentals actually has four components which is your pull-ups push-ups dips and legs which includes your squats your lunges etc etc now why should beginners practice the fundamentals that is a very good question and the main point is that it will give you the experience in practicing bodyweight exercises so your pull-ups your push-ups your dips your squats this will prime up your body so your strength your endurance your flexibility your coordination for you to be able to gradually progress onto doing more advanced skills later on also once your body is developed
through basic training there will be less probability of you getting injured so two things in this for beginners one is that will give you experience in using body weight training and two it will reduce the chances of injury now let's talk about another group so those who are already working out so they go to the gym and they want to tap into calisthenics or those who participate in other sports such as soccer rugby tennis and they want to start calisthenics why because form can always improve not just the form but the execution the range of
motion it can always be improved now what i normally see when people from the gym transfer to calisthenics is range of motion typically when you see guys doing pull-ups or girls doing pull-ups at the gym they're doing half reps so you're pulling up so that your chin doesn't really clear the bar or when you're lowering down your arms are not fully locked out while half wrapping is good to some extent when you're actually practicing calisthenics you want to be utilizing full range of motion that means pulling up so that your chin clears the bar for
example and lowering down locking your arms out fully before repeating the next rep and this point could actually bridge the gap between enabling you to progress from where you are now to the next step because of range of motion one point to take away for those who are already familiar with fitness is that your form can always improve with calisthenics that is why you should practice the basics so now that you know the benefits of actually practicing the fundamentals for both beginners and experienced fitness enthusiasts now that you know the benefits of practicing the fundamentals
what are the goals that you should strive for for these fundamentals okay so you should aim to be able to do 10 strict form of pull-ups 15 reps of strict form dips 20 reps of strict form push-ups and 20 reps strict form of squats and this will lead to point number two which is performing everything with strict form with full range of motion as i previously mentioned a lot of people who are transitioning from the gym environment or who have no prior experience in working out they're probably unsure of how each rep should be executed
so as i mentioned full range of motion come all the way up and come all the way down this will be for pull-ups for push-ups for dips and for squats all right so i'll now show you the three stages of the calisthenics fundamental exercises so beginners fundamental calisthenics exercises intermediate level fundamental calisthenics exercises and the advanced level so for those who are have no prior training experience would be at the beginners and for those who have a little bit of training experience and for those who do work out regularly stay tuned for the intermediate and
advanced level so the first exercise we're going to be working on a pulling element which is called the wool pull-ups so if you're at home you can stay in front of a door frame and grip on both sides but because i'm outside i'm going to use this pole okay and the benefit of doing this is that it will work on your pulling element so it will target your biceps and your back muscles so to do this simply stand in front of the bar or the door frame have a firm grip in front of you lean
back slightly and we're going to contract our biceps and pull our body towards the wall so your goal is to be able to do four sets of 30 reps up next we've got more push-up we should be working on the pushing element and this exercise will target your chest your triceps and your core so again stay in front of the door frame but this time your body is going to be leaning slightly forward a little bit added we're going to bend our arms to move our chest towards the bar and then extend our arms out
fully to push your body away from the bar keep your core tight your body rigid let's do five reps together one two three four and five up next we'll be training legs so this will predominantly target your quadriceps your hamstrings and your glutes so you want to stand tall in front of a stable surface in front of you grip it tightly feet about hip width apart then we're going to lower it down as if we're lowering down into a squat low down as low as possible and then push back up using your arms to support
you aim to be able to do four sets of 20 reps all right let's do four reps together one two three and four for core we'll do ins and outs so we're gonna sit on top of an elevated surface so this could be your couch or a chair grab onto the edge of the elevator platform extend your legs out and you're going to draw your knees in as close as you can towards your chest and then extend out keep your core tight and your torso kind of leaning a little bit backwards at a slope moving
on for the intermediate level fundamental exercises so we're going to progress a little bit now we'll be doing australian pull-ups to work on our pulling strength okay so position yourself under a low bar your body is in a straight line we're going to pull our chest as close as you can towards the bar and then lower down keeping your core and glutes tight let's do five reps let's do five reps together one two full range of motion three four and five up next we've got knee push up so this will target your chest and your
triceps aim to be able to do four sets of 20 reps so on all fours with your knees and your feet upwards like this lower your chest down towards the ground keeping your core and glutes tight and then extend ensure full range of motion squeeze at the top let's do five reps together one two three four and five for legs you can progress onto air squats and to be able to do four sets of 20 reps so i'm standing tall feet about hip flexor apart toes pointing slightly outwards extend my arms out lower down into
a squat keeping our torso upright and then extend our legs push back up squeeze your butt at the top position let's do three more reps one i'm keeping my core tight and torso upright two and three up next we've got assisted dips this will target your chest and your triceps also okay so aim to be able to do four sets of 12 reps so you'll be using a parallel bar keeping your feet on the ground we're gonna lower down by bending the elbows and push back up using our feet as assistant to push our body
back up all right let's do five ropes together one two three four and five for core you want to be able to do hanging leg braces aimed to do four sets of 20 reps so again we'll do five together this bar is quite short so it's gonna be a bit tough two three four and five the full fundamental which is legs so we can do normal body weight squats so let's do three reps together one two three and as you become stronger you can move on to doing jump squats one so that was the beginners
and intermediate foundation exercises for calisthenics let's move on to advance so remember it's pull-ups push-ups dips and squats we want to be able to do ten strict form of pull-ups that's the goals so no half repent so hang in lock my arms up pull up and too much chin is above the bar lower down locking my arms out fully before repeating the next rep for dips you want to be able to do 15 reps of strict form so let's do five reps together full range of moisture one two three four and five for push up
we're going to progress from knee push-ups to be able to do full body weight push-ups okay so aim to be able to do four sets of 20 reps let's do five together one two three four so now that you know the two important points of this video which are to practice fundamentals regardless of what level you are at and to practice them with full range of motion which is point two we'll move on to the third and final point number three which is to plan your workouts why this is because it will get you to
be organized and it will get you to be prepared for the session ahead for example monday would be upper body so that we pull and push tuesday would be lower body and core wednesday would be upper body so pull and push thursday would be lower body and core friday could be a rest day and saturday you could do pull and push again and then sunday could be another rest day and on your rest day you would do recovery so you work on your flexibility mobility trust me on this one guys set in a workout program
for yourself so writing it down either on a computer or a notepad this will get you super organized it will get you super laser tight and focused you know what you're going to be doing for the next session and this could potentially be the important factor that will bridge the gap between the plateau that you're currently stuck at and the next step of where you want to be so that is it my gymnast heroes i've covered how to start calisthenics for both beginners for those who are familiarized with working out so the first fundamental is
to practice the fundamentals the second point is to practice full range of motion so formal execution and the third point is to plan your workouts now if you're interested in personally getting coached by me where i will show you the do's and don'ts of calisthenics i'll give you all the guidance be sure to hit me up and book a consultation on the joomlas website jimlist.org and i'll see you there and before i go if you do find this video useful please don't forget to hit the like and the subscribe button as this will push this
video out there so that more people can learn how to start calisthenics thank you so much and i'll see you next video thank you for watching guys check us out at jimlist.org for more tutorials and please like and subscribe
