Beginner Calisthenics Workout At Home (Full Routine)

For those who prefer written instructions, here is what I gleaned from watching the video a few times. General Instructions - Start wherever you need to in the progression for each section. For example, some people might start with 1 for pull, push, and hinge, and 2 for squat. - Do reps until failure or you hit the target. The target is listed with the movement (eg pull-ups x10). Push and Hinge targets are all 10 reps. - Between reps, take a few deep breaths and start the next movement immediately if able. If you need more time between reps then take it. Remember, quality over quantity. - Rest for at least 2 minutes between circuits when first starting out. As you progress, reduce the rest to 1-2 minutes. - Level up when you are able to hit the target number of reps for a movement for all 4 circuits. Equipment (see video description) Warm-Up 2 minutes of cardio, choose 1: 1. Jumping jacks 2. Burpees 3. Mountain climbers 4. Jump rope Pull 1. Bent-leg bodyweight rows with dip bar x10 2. Straight-leg bodyweight rows with dip bar x10 3. Pull up negatives x5 4. Assisted pull-ups (with resistance band) x10 5. Pull-ups x10 6. Tucked front-level pull-ups Squat 1. Half squat (thighs almost parallel) x30 2. Full squat x30 (optional calf raise) 3. Hop squat x20 (target not listed in video but I've put 20 here to match what he says for lunges) 4. Lunge x20 5. Switching lunges 6. Tuck-jump squats Push 10 reps 1. Wall push-ups 2. Incline push-ups (use stairs, chair, etc) 3. Standard push ups 4. Diamond push-ups 5. Archer push-ups 6. Clapping push-ups Hinge 10 reps 1. Lying Tucks (lying on the floor with legs extended, tuck your knees into your chest) 2. Lying leg raises 3. Hanging knee raises 4. Hanging leg raises 5. Inverted leg raises (headstand with leg 'raises') Cooldown - Move around, do something very light, don't just sit on the couch.

Astronaut, Doctor, Cop, Fireman, Teacher and now a Calisthenics teacher, so multitalented

1. Pull: (6:16) [back, bicep, rear deltoid (back of shouder)] - Bent leg bodyweight rows - Straight leg bodyweight rows - Pull up negatives - Assisted pull ups 2. Squat: (7:43) [Lower body, thighs, quads, calfs] - Half squats - Full squats - Full squats w/ calf raise - Hop squats - Lunges - Switching lunges 3. Push: (9:08) [Chest, triceps, anterior deltoids (front shoulder] - Wall push ups - Incline pull ups - Standard push ups - Diamond pushups - Archer push ups 4. Hindge: (9:58) [Core] - Lying tucks - Lying leg raises - Hanging knee / leg raises -1 exercise for each main movement in a row with minimal rest & repeat (4:25) -workout format (4:55) -example circuit (10:50) So much great info. in your video, much appreciated. Will try these out, thanks!!👍

"I know as a beginner you can't do pullups" THANK YOU! Genuinely the first video I've seen where it's a true beginner's guide. All the ripped shirtless dudes be doing 20 pull-ups and I'm like 🤯

" i know as a beginner u can't do pull ups " THIS GUY KNOWS WHAT HE TALKIN BOUT

I can't believe that Johnny Sins released the only detailed video on calisthenics for beginners on youtube xD

06:16 Pull exercises 07:40 Squat exercises 09:07 Push exercises 09:56 Hinge exercises 10:47 Example circuit

i'm a 43 year old artist who is starting to notice his youth drain from him. LOL... never been a gym person and never liked lifting weights. Was looking into calisthenics and came across your video. Thank you for breaking it down simply and effectively.

I've been using this workout format for about 6 months now. It's working pretty well. I started out with very basic exercises, now am doing the advanced versions. I'm also doing more circuits with shorter rest periods. And last but not least, my body fat has dropped from 25% to 12%. Thanks! 👍

I'm 30 days into calisthenics and I've done pretty well. I could never do a pull up, now I'm up to a solid 5-7 within a couple of weeks. This has helped a lot👌

Hope you get to read this comment. A little back story: I have a complete weight gym in my basement that I've been able to build up over the years with my sons who are into strength training. I enjoyed lifting weights but I've found that muscles can lift more than joints. My bench was at 195 for 3 reps and squat was 225 for 8 reps - not overly strong, but not weak. However, my elbow joints in particular were constantly bothering me and lifting became a drudge. I found your channel and a couple of other calisthenic channels, but decided to try your beginner routine. I liked your approach both to exercise and diet. I'm a vegetarian so it's all good. I began your beginner program about 7 weeks ago. I couldn't do meaningful pull ups without help from a resistance band, so I bought one piece of equipment that had three bands which allowed me to take one, then two off so I could progress. I decided after 4 weeks to try to see if I could do any pull ups on my own. To my surprise I did 5 unassisted pull ups. I continued to use one band for the next week, but found that by the 5th week I was feeling pretty sore and tired. My upper body exercises consists of 3 sets each of pull ups, dips, body rows, push ups (regular, diamond, pike). For my lower body days, I do 3 variations of squats, and lunges, Bulgarian split squats, and calf raises. I have a weighted vest so I use that also to add add extra weight to leg days. By Friday of the 5th week, as I said, I was tired and sore and couldn't complete my upper body workout properly. I did one set of each exercise, called it quits, and took the next week off. I rested, walked, and worked on flexibility for the next 7 days, but on Friday of that week I completed the 2 remaining sets of my upper body work out. I came back to the full beginner routine again this 7th week and did 8 unassisted pull ups to begin my upper body workout- WOW! I am amazed at the progress I'm making and I am thanking you for this routine, and btw, I'll be 71 this summer, I am no spring chicken :), but, I hope my story encourages anyone to give body weight exercises a go and your program in particular. Thanks, Ryan!

Thanks man! Among the billions of videos and tutorials this one is exactly what I needed. Straight to the point.

Hands down THE best beginner video on callisthenics.

I agree with the commenters who have praised not only the workout itself, but your clear and helpful presentation of it. It's remarkable how rare that quality still is in the fitness world. Typically you have a nebulous gob of exercises thrown at you with no meaningful, detailed instruction as to how to best begin implementing them. Very frustrating. This, on the other hand, is terrific both in content AND tutorial. (This post from an educator for years.)

I love that he actually includes goals in his video. I see to many progrssion videos without the progression part. Something as simple as be able to do ten reps before trying the next progression. Glad I found this channel

I found this video 3 months ago and i started your routine. it became the most regular routine i've ever been doing, 3 times a week strenght plus 3 times cardio. I started as an absolute beginner, now i can confortably do push ups and leg raises, so i started stepping up the difficulty. Seriously: not too harsh to donit everyday and very effective. Thanks dude.

This is one of the few videos that actually go through exercises needed, what to do and how to do them and when and how long to rest correctly. Kudos

There's so much on Calisthenics online but I feel like it's all so vague on how to actually begin and build a routine. Thank you for this video, I'm going to use this!

THANK YOU SO MUCH! As a 28 yo woman never having upper body strength your program helped me get my first pull up today! Thanks so much for writing up a concise routine that's easy to follow. I started Jan 2020 and finally stuck with it because the progress of physical ability is 1000x more motivating than anything I've ever done, I'm hooked!

My man, I've just completed my first set on this program and for the first time IN MY LIFE I dont feel like i need to memorize a bunch of exercises. It feels natural and logic! Six months from now I'll come back here and share my results. THANK YOU!