all right guys we are with my friend Scott burnhard completely ripped health and wellness vegan Fitness influencer he embodies this lifestyle he's living the life and he gets a lot of this physique outside the gym so as someone who needs to build some strength training clearly I want to learn from Scott so we're going to learn how we can do calisthenics all the things Scott does he travels a lot and he still keeps us up no matter where he is so we're going to get you guys fit we're going to get you guys into this or if you're already into this maybe some tips to even get better and find out what you guys can do to just make this fun get more fit get more strength outside the gym because Scott hello first of all love you love you jellian what why is it important that we build this strength training and that we don't just kind of like if I never built it over the years there's kind of risks and dangers to that right yes so first of all what's going on everybody Scott BR here and I'm here with the lovely Jillian and I'm going to teach you all calisthetics 101 but let's talk about strength training now the importance of strength training is to build your M your skeletal muscle mass because as we age it declines minds and if we're not resistance training if we're not pushing our body if we're not adding that stimulus to our body then we can easily just fall down you know when we get older and and injuries can happen everything like that so you want to make sure that you keep yourself you know strong you want to make sure that you keep your mobile so that's what I'm going to be showing you all today and showing you the importance of strength training without the gym because no gym no problem eliminate all excuses and you'll get the results so first off we're going to start with a nice warm up and the reason why we warm up is because we want to avoid injuries a lot of guys and gals they want to get into the workout and they don't warm up the importance of the warm up is to make sure we have blood pumping throughout the body all right we cannot just go into something very cold that's how you get the injuries as well too so we want to make sure that we just warm up we just get our hands out like so and we're going to start off with some some windshield right here we're going to start with some rotations right here so as we're warming up we're getting the blood flowing to the shoulders okay the shoulders the chest and we're going to do this for five 4 3 2 1 now we're going to reverse it we're going to go back nice nice and a warmup is very essential because you don't want to injure yourself cuz when you injure yourself guess what it's days off of working out and that's not good we want to make sure that we keep our self and increase our our longevity overall nice so we're going to start with a nice simple warm up when it comes to the lower body the legs all right so we're just going to start off with some nice standing high knees and as we're doing this we're activating our quads activating our hamstrings our glutes even your core as well too so make sure you tighten up the core we're going to do this for five four 3 2 one great job now we're going to go back to the upper body on the shoulders right so we're going to do some shoulder rotations and we're just going to nice like that Scott when I have worked out which isn't very much I've never done a warm up I didn't know to do really oh see see now she working with Scott burnhard it's a little bit different we warm up around here we're the next level now we're learning yes we're learning all right and now we're going to go back one nice woo five 4 three two and one great job just Shake It Out Shake It Out Shake It does make difference it it makes a lot of difference you know you want to make sure that your body is warm and it's loose and is just ready to go all right so next what we're going to do we're going to do some jumping jacks see no gym no problem if you have a space like we have right now you can be in your living room you can be in your room whatever the case may be we're going to start with some jumping jacks if you can't do any jumping jacks just do it like this we we got mod we got modifications for you don't worry nobody's left behind Okay so we're just going to do nice 15 jumping jacks ready yeah that's let's go all right let's do it Scott all right so we just finished doing some jumpering Jacks now we're going to do some explosive high knees so before we did the you know the standing one but now we're going to get a little bit explosive all right so 3 2 1 make sure those knees come up in a 90° and this is good for the lymphatic system too I would think right yes it is three two and one woo okay that's good great job great job see we can do that anywhere anywhere anytime no gym no problem all right so next what we're going to do we're going to start off with some squats okay all right right Jillian show me the squat so this is how I do a squat show me one more time is that wrong okay not bad but make sure that your heel don't come off the ground cuz with the squad okay you want to be grounded yeah that's a little bit better okay nice okay good go again okay good go so focus on the heel being gra yes focus on the heel being grounded focus on the heel being planted on the ground cuz when you squat it's basically you sitting down but you want to make sure you and one now I want you to go down and hold it oh go down see I got this she's going to get the the burn hard treatment with my hands like that is that okay I'm going to show you something right here when you have a partner yeah right we can add some resistance to the squat cuz people always ask how do you build muscle with Cal Aesthetics resistance right I feel it you guys ready now come up a little bit more just come up a little bit more now I want you to pulse so pulse means to bounce go bounce like that yes yes keep going come on wow I feel it yes yeah this is how you get results right this is how you get results come on five 4 3 2 1 come up up up up up up up up up up up ah come on come on come on okay wow that's a big difference than when I just do them regular big difference you know why because I start to add some weight to her now so what we just did was pretty much show you how to add resistance to your squat right so you could do like 10 to 12 reps of three to four sets Okay and then you want to add a little bit more difficulty into it just add the pulse right there so you finish your 10 to 12 and you add like a 10sec pulse and then come back up you're going to feel it in your quads your hamstring your glutes you're going to feel it everywhere now we're still on the lower body tip right so we have a nice uh beam right here so say if you just finished your squats and you want a nice finisher or whatever the case may be you could come here and do a wall set now what is a wall set very self-explanatory so you're going to come here on the wall and you're just going to sit right here and you're going to feel it in your quads your hamstrings your core your glutes and you just plant your feet right on the ground and you just relax right here and this is really good for you you're going to feel the burn I love this come come come I love this cuz we're outside in nature right yes we are the gym can be so boring and just like okay so sit like this so you want your yes so I'm going to cue you right so you want to make sure that your legs are 90° now what does 90° consist up right here you want to make sure that 90 okay oh so like that yeah yeah nice but put the hips out yeah there we go okay now just hold it good just hold it does it matter where my arms are no that's fine keep your arms right there so how long should we do this so you do it however you want to do it cuz everybody have different uh Fitness levels I'll say 20 to 30 seconds 20 to 30 seconds and once you really start to feel that burn then that's when you like kind of come up you know I can feel it already you can feel it already all right I'm going to give you 10 nine 8 7 6 5 four 4.5 three two and one come up come up come up and you do reps of those or just one so I do sets of those okay so I would do 30 seconds 40 seconds sometimes I do a minute because I'm crazy but it's really good for you it's going to really help to you know look at my legs look at my legs yeah this is The Testament of you know doing calisthetics and really figuring ways how to add stimulus to the body so there's no excuse when it comes to your health and wellness no gym no problem J no exactly and it's free this is free I love it it's $.99 all the best things in life for free all the most abundant things yeah that's right yeah yeah so seeing that I I'm here and I love to travel a lot this is one of my essentials I always bring a resistance band now why do I bring a resistance band because this piece of equipment right here is so revolutionary you could do a lot of things with this and it's very easy to pack in the two case and one have you but I'm going to show Jillian a nice workout to you know help her with her upper body as well too you know the ladies they love to do the legs and everything like that but let's work on some upper body work shall we so I'm going to show you a resistant band warmup for the back okay and this is called a face pull very self-explanatory okay so we're going to take the resistant band and we're going to come like so and we're going to just pull it to our eyes level and what I'm working right now is the back I hope the cameraman can see the definition in my back and see the muscles that's being worked on right now we're working on the real deltoids now the purpose of working on the real deltoids is to help with our posture so we don't have the Hunchback of milra Dame you know kind of posture so we're working on our rear delt which is the the back of our shoulders because there three parts of the shoulders we have the front delts we have the side delts which is the lateral and we have the posterior which is the rear deltoids okay so this is very important to do your face pulls and I love to do this before I do any kind of upper body exercise or workout wow so so where did you buy this on Amazon Amazon you know yeah Amazon shout out to Amazon I need to get an affiliate link so y' can money man I just go like that I'm such a beginner guys don't trash me in the comments please I'm trying to do a good thing bringing you guys this video I just want to hear good things we all start somewhere okay I'm starting from the beginning okay okay so what I'm going to show you right so you're going to space it out just a little bit more good now good we uh step back a little bit yeah good good now I want your chest to up forward good be nice up and erect now the band is going to come towards your eyes okay oh yeah that's perfect wow that is good yeah come on nice yeah and one great job J thanks Scott thanks I got to get to your level no that's really good that's really good that's really good now since we're still here on the band show you another thing that's really good for the shoulders and one thing I love about the resistant bands it mimic having some dumbbells or having some weights but you have to be very creative and see how you can use it right so you know when you have some weights you could do like a front deltoid race we're going to do a front band raise so we're going to take our resistant band like so and we're going to bring it up one woo two nice three still working now we're working the shoulders but we're working the front delts which is the yeah right here the front Del toys versus the anterior chain we have the anterior and posterior yes I'm using big words now I love it you got to show the education you know yeah do you train people too or no so I do train people yes but majority of my training is online okay so I am looking you know I am open for um online consultations and online clients as well too so I do mentor and train people all across the world okay cool with this burn hard knowledge yeah you should do a Pure Fitness Channel where it's just workouts like show you know yeah I love it come on now you're next yeah okay okay so you're going to take the band and you're going to put it in the middle of your foot like so and you're just going to remember core your core is everything your core is the center of your body so you want to make sure that you brace your core so brace your core and come up straight arms like that yes now raise it up now raise it up no right do it right so as you're doing it don't you don't have to go all the way up here okay just come yeah there we go nice okay two yeah so how many of these should we do three so you want to do about 10 to 12 10 to 12 is fine and I'm going show you something after she's finished her uh reps nice good yeah keep it up to eye level you feeling your your front Del toys you feeling your shoulders working yeah mhm straight those arms come on Jillian straighten them arms straighten it straighten it like that now hold it up good now I want you to do this pul it one two three come on four five 6 7 8 nine I feel like 10 good job woo how did that feel that's a good band now we see what get those yes this is amazing you could just put it in your suitcase however the case may be and you can do a lot of things with this you know but I would just want to show you the beginner stuff I love it now since we're here on the upper body what we can do like I said before the bands can mimic weights right so what we can do we can do some bicep curls with the bands wow okay so biceps we're working on the arms right so we're coming here and we're just raising it one oh that's cool two so when you do these you do some take a break and then you do more or you just do like 20 and stop so you will want to add a rest time of about a minute or so you know 60 seconds is fine you know really depending on your level you know but for a beginner I would say about 90 seconds is fine 60 is fine for a beginner but you know there's different levels of beginners but I just want to show you the fundamentals and the foundations of everything right so nice and remember at the end of the set we're going to pulse it pulse it pulse it pulse it five four three two one oh my goodness I still feel that even as not a beginner yeah good job come on in yeah okay let's do it all right so we're going to work on some biceps with my elbows still feeling attached yes really yes yep now don't have your wrist like this have your wrist like this so like that no like this yeah there we go that's a very strong position yeah yep now we go is right yep that's perfect one two three four slow it down five slow it down nice six time of detention you want to slow it down you don't want to be too explosive when it comes to these kind of movements okay nice keep going come on five and one now hold it in the middle now go bounce it one little bit lower little bit lower now bounce it one oh yeah I feel it two 2 3 4 5 6 7 8 9 and 10 wo that's good Scott okay wow yes how you feeling I feel good I feel it already you feel it already yeah I really feel it already okay all right we going we want to make sure you feel it a little bit more all right I'm sure we will okay so this right here are some gymnastic rings do not be intimidated by the name gymnastics it's not like you're gonna come out nowhere and do gymnastic works but what I really love about these rings of course they're travel friendly and also we can do some exercises that's really going to Target your back as well too some beginner exercises nothing too crazy okay I'm going to show you how to uh develop your back if you can't do a pull-up cuz a pull-up is a very hard thing I would never tell a beginner to do a pull-up but before you do a pull-up you need to work on your inverted rols let me demonstrate what an inverted roll is is so pretty much an inverted row you're going to be here with the Rings or you could do this on a uh bar or dip bar whatever the case may be and you're just going to pull your body weight up like so just pull it up just like this now as I'm pulling myself up I am working my real deltoids right I'm working my back nice keep the elbows in much as possible and as you can see I'm not being explosed Ive I'm not using much momentum I'm just pulling myself as as much as I can to really work my back my re deltoids and wo this is really good for you this is the prerequisite before you get to the pull-up so come on down Jill I'm going to show you some inverted rolls okay I've never done anything like this even at the gym where you see people do this stuff okay is my position right again or no so um bring your legs in a little bit more good bend your knees good now just fall back now nice no pick yourself up go like that yeah oh yeah that's good yeah that's good or do not want me to turn them no this is good you can turn if you want to or not it's fine is it okay my knees are a little bit bent when you're B yeah that's fine or do you want me all the way up no it's fine you keep your knees bent keep your knees bent yes keep your knees Bend there you go come on take your time take your time come on yeah I tend to rush everything I need to calm down take your time you you coach burnhard is here that's good nice work that back come on I feel the muscles engag aging good so you want to make sure that you squeeze your your back muscles you want to squeeze your scapula okay so as she's coming up here retraction protraction retraction protraction okay that's how you know you're working your back that's good yeah so what are these called if people want to order it for these are called um gymnastic Rings or workout Rings okay again Amazon and they're eat so all this stuff is easy to hook up like these are easy to install very easy to install you just put it over a steel beam or put it over uh a contraction like this and it's going to hold your body weight okay and I can feel the workout already yes of course you can I'm going to watch this video over and over do this all the time all right before we get into the plank I want to ask you so the gymnastics I forget what it's called the gymnastics the Rings the Rings and the elastic band what's it called again the resistance band okay so luckily in my backyard here in Miami it I have a beautiful Park so it's perfect for this type of training so I can easily set it up if somebody is in an apartment or if they're in a backyard without a park where are ways that they or if they're traveling like where do you typically hook those things up or not the yeah the elastic too yeah so you can hook it up to like a steel beam um if you're in like the Caribbean or somewhere you can even hook it up to a tree yeah like sometimes when I travel out to Jamaica or Costa Rica I just like to put my rings on the tree and I start to do my pull-ups my inverted rolls my push-ups all these girls walk by they're like you know it's it's it's it's very important to have that like creative mindset to like just figure it out and everything like that so yeah you you just find a place you can hook it up and you're just good to go yeah Okay cool so next we're doing a plank you said right so next we're going to do some floor work all right we're going to do some floor work we're going to do some planks we're going to add some core as well too cuz you know the the Summer Bodies is made in the winter so we got to make sure that we get right now so we can look right later okay so we're going to start off with a nice plank okay show me your plank real quick okay quick question sry before so calisthetics yes maybe I don't think I'm sure a lot of people know watching but if you can Define it is it any cardio or it's just strength right no calisthetics is body weight training okay actually the Greek terminology of calisthetics is called Beautiful strength okay so I'm getting ging you all some you know education behind it but calisthetics is body weight training when you're doing this this is calisthetics when you're doing this this is calisthetics when you're doing this calisthetics right um or jump rope jump rope jump rope calisthetics right so body weight training pretty much using your body weight to get stronger and even cardio as well too okay yeah and the trampoline do you ever use like the rebounder trampoline thing or no me personally I never use the trampoline to yeah yeah but that's what it is body weight training no excuses no gym no problem okay I love that all right so I for I haven't done a plank in Forever cuz I broke my abs in the last pregnancy oh wow so I just haven't done one I forget how I even do one the position so maybe you need to show us yeah absolutely for yeah yeah so um when it comes to the plank right so we're going to sit right here and we're going to make sure that we have our hands on the ground all right and we want to engage our core so what does engaging our core means it means to brace our core so we're going take a nice deep breath tighten up the core and we're going to put our legs out and we're just going to hold ourselves up like this oh wow jillan you're natural oh yeah coming from you Scott listen you you're looking good over there girl than just hold yourself up like this all right now this is what you call a push-up plank if you want to go into the elbow plank you can transfer into the elbow plank is that harder like so huh is the elbow plank harder I would say maybe the pushup plank is a little bit Yeah the push-up plank is a little bit more harder because you got to hold yourself up you know straight arms but as you hold yourself up and you engaging that core nice a little 20 to 30 seconds five 4 three two and disengage one okay how many of these should we do so you want to do about 20 to 30 seconds uh 3 to four sets it's fine you know it's a isolated core movement so you're right there right and since we're on the floor I might as well show you all some push-ups right I might as well show you all some push-ups come right here and make sure that you keep your elbows in so with the push-up you want to make sure that you keep your elbows in so you do not you know mess up your elbows and engage your core and you can just come down to whatever your major motion is and come back up one two three so that's doing a proper push-up right now on an elevated surface like that see I always just think we have to do them on the ground nope there are things that you can do as far as you know switching it up and um making it accustomed to your level so we have modifications for that so there's no excuses right come down better yet you can also do it on the wall wow you can do it on the wall look at this really oh yeah oh look at this I'm I'm already feeling it so when you're doing the pushup you're working on your chest your front delto your shoulders your your your uh your shoulders uh man woo I feel it so what's a good amount oh your tricep as well too triceps what's the good amount of time for a calisthetics workout and how many times a week I would say 30 30 minutes to 45 minutes is a good you could get a nice good burn with the calisthetics all about effort how much effort you're willing to put into it as well too so now that I just showed you those two variations let me show you this one right here okay so you know I recommend for the beginners you go on your knees M right you bring your arms out like so and you want to make sure that you're not like this right we don't want our shoulders to be overly elevated we want our shoulders to be nice and aligned and we're just going to come down [Music] slowly one good two three I'm watching you Jillian is that right four yeah that's that's not bad yeah five relax your neck a little bit six seven nice eight good keep those elbows in nine 10 two more one and two great job okay thanks Scott woo yeah getting there we're getting there yeah we getting there you know and it's all about just sticking to the fundamentals and sticking to the basics yeah that's that's what it's all about just I feel better already you don't have to complicate nothing you know some people they're doing this and and this and just keep it you know just keep it simple keep it simple and you're going to get the results okay and as a vegan cuz you're a plant-based vegan you still feel strong when you're working out doing these and are there any foods that make you feel stronger or certain foods you feel like don't or like certain tricks like I don't eat before I work out or I do so I tend to really love intimate fasting that is my thing I love to intimate fast the only time that I will eat before my workout is if I'm doing like a leg day because leg you know leg day it takes a lot out of you you know but other than that I love to intimate fast I love to start my morning with some tea or some juice you know shout outs to Nama I use my Nama juices to Juice It Up some really nice great fresh press juice and I don't feel so heavy so when I'm training I just feel so much energy I feel just all this burst of goodness you know so yeah yep that's what it is awesome yeah okay anything else or that's that was good I feel really I feel stronger already yeah I I mean honestly um I can show a whole bunch of things but I think this this is good for now you know you want to make sure that you have a pull push and legs pull push and legs and then you can add a little core exercise into it you know so I just showed you all you know how to work the legs you do the squats you do the wall sits you know how to work your back and your shoulders you use the uh resistant Bend F and you can use the uh gymnastic rings I show you some floor work we do the push-ups you do the plank and that's what a beginner needs I can feel it I love it I'm going to watch this over and over okay and any words to end off with and let everybody know where they can find you because your social media is amazing and I'll put it all down below you guys so my words to you is that when you're starting your fitness journey try not to compare yourself to anyone because comparison is the thief of joy you want to focus on your journey and make sure that you are the best version of yourself and if you feel like you don't have that accountability and you don't have someone to lead you into the way just reach out to me Scott burnhard coach Scott burnhard ww.w workart bart.com and also you can follow me on Instagram Scott burnhard okay so yeah that's what it is I love it good genuine person so thanks for showing us I'm going to take these tools and incorporate them and we're going to head into the kitchen right now I'm actually going to make Yak awakens geog gentic juice and introduce it to Scott for the first time so I also did a YouTube video on that it is so good he used it to reverses diabetes and so many other things so if that's out I'll pop that on the screen right now and I'll also pop a really good podcast I did with Scott on the screen right now so go watch that get inspired get healthier get fitter get stronger get eating more plants and we'll see you in the next one bye see you the next one no excuses let's go [Music]