all right everybody I am super happy to be making this video today because it is a complete beginners calisthenics program and I'm going to show you everything you need to know the workout schedule the format the exercises and progressions everything and I'll even demonstrate it for you all right so let's dive in alright so let's start off by looking at the workout schedule okay I recommend three days a week for your resistance training the reason why if you take a look is that you have days off in between right at least one day off sometimes two days off on the weekend if you do a Monday Wednesday Friday kind of schedule the reason why I recommend that is because when you do resistance training your muscles are gonna get sore especially as a beginner okay and your central nervous system which is your brain and your spinal cord and the pathway where they're sending neurons down to your muscles to fire your muscle fibers your central nervous system also gets exhausted it's taxed by these workouts so it's important that you have days off in between to let everything recover now notice here that I say full body circuit on these three days and I'll explain that in more detail in a little bit but basically you're gonna be working all your muscle groups and in circuit fashion meaning you're gonna do the exercises one after another and then take a big rest and the reason why is as a beginner you have this really unique ability to burn fat and gain muscle simultaneously and circuits are great for that now this doesn't mean that on the other four days of the week you're just you know sitting on your butt watching TV playing video games or whatever I recommend you keep active I call those active rest days and I recommend going for a walk or a jog alright especially if you have extra weight to lose and you want to shed some extra pounds do some cardio on those days I like to jump rope for cardio I love jumping rope you can do yoga you can do stretching mobility training I also like to do a lot of handstand practice on my off day alright I practice handstands everyday but the active rest days I really do a lot of skill training so this is just an example the Monday Wednesday Friday for your full body circuits and the other four days you know being active rest days but you can move that around however you want if Sunday Tuesday Thursday would work better for your workouts than that's cool I mean just make sure to space out those three days so there's at least one day off in between each now let's take a look at the four main movements you're going to be doing in your circuit workouts okay and notice I said movements and not exercises because the exercises will vary as you make progress so the four movements are pull push squat and hinge pulling works primarily your back your biceps and your rear deltoids alright the back of your shoulder pushing primarily works your chest your triceps and your anterior deltoids or the front of your shoulder then you have squatting and lunging that's gonna work your lower body your your thighs like your quads and hamstrings your calves and then what I call hinging like hinging at the hips it's gonna work your core now planking would also be in the the hinge category as well but really you just think of these four movements pull push squat and hinge and that's really all you need to do when you do these circuits so in your workout you're gonna have one exercise for each of these main movements and you're gonna do all four of the exercises in a row with minimal rest and then take a break that's what circuit training is all about so you're gonna do a pull exercise go straight to a push exercise and then a hinge and then a squat and then take a breather like one to two minutes of rest even three minutes if you need it however much that you need and then you repeat the circuit one thing I want to mention real quick about this slide don't worry about this guy doing pull-ups right here I know as a beginner that you can't do pull-ups that's not a beginner exercise I'll show you progressions like bodyweight rows and stuff like that to build up to pull-ups okay so what order do I recommend doing the exercises in truth is it doesn't really matter you can do them in any you want but I do have a recommendation I recommend that you do your pull and push separate from each other don't do them one after another so those two upper body exercises separate them somehow and in this example I'm saying do your pull exercise first then your squat second push third and then core exercise or hinge fourth but you can break them up and moving around however you want I just recommend keeping the two upper body exercises separate all right and real quick let me explain just the overall format of a workout you want to start off with two minutes of warming up I like to do jumping jacks because you're moving your arms and legs you know warming up your joints but any cardio would do if you want to jump rope do burpees mountain climbers whatever you want after the two minute warm-up your heart rate will be up and you can start your main workout that's the circuits all right so remember I recommended like pull squat push hinge but you can do any order you want so you do your first circuit of four exercises and then rest one to two minutes or longer if you need it after the rest you do your second circuit and then you rest third circuit rest fourth circuit and then you cool down now for the cooldown you can just walk around walk in place whatever go to the kitchen and make your post workout you know your breakfast or whatever anything will work just don't sit down on the couch okay like you you want to let your heart rate come down gradually and safely and last thing I want to mention is you don't have to do just four circuits if you want you can increase the volume you know five six circuits and a workout I'm not trying to brag here but I've gone as much as ten circuits I don't recommend it I mean I'm sore as hell the next day but I'm just showing you I mean you can really increase the volume here if you want to all right so that's the program in a nutshell I'm gonna go change and then demonstrate the exercises and a circuit for you alright first we're looking at pull exercises for the first exercise get underneath some dip bars and do bent leg bodyweight rows notice my knees are bent for less resistance and I recommend building this up to 10 reps and then moving on to straight leg bodyweight rows straightening the legs will increase the resistance and make them a little harder then you'll want to jump up into the top position of a pull-up and slowly lower down doing pull-up and negatives if you're afraid to jump up and you're afraid you're pull-up bar might come off your doorway then you can always use a chair or step stool to get your chin above the bar once you can do five slow and controlled negatives per set it's time to thread a resistance band over your pull-up bar it through itself like this and then what you can do is have your resistance band dangling from the pull-up bar so you can step in it with your feet inside the band now you have some assistance to pull you up and help you with pull-ups so you're doing assisted pull-ups build that up to ten reps and then you should be ready to move on to the real deal and do legite pull-ups and once you build up to 10 pull-ups per set you're no longer beginner at that point okay now for squat exercises to start things off do a basic half squat which means going down so your thighs are almost parallel to the ground now our thighs are pretty strong so I recommend building these up to at least thirty reps per set before you move on it's a lot different than pull-ups and push-ups next you want to work on the full squat which is when your thighs go below parallel to the ground so your butt is nearly touching the floor this is great not only for building strength in your thighs but also for improving flexibility now if you want you can also add in a calf raise by standing on your tippy toes at the top of a squat this is a great way to work your whole leg when you're doing squats once you can do thirty reps of the deep full squats then it's time to move on to a plyometric or explosive version of squats these hop squats are great because the explosiveness adds more resistance and don't forget about lunges which are another great lower body exercise lunges are good if you want to put extra emphasis on your hamstrings on the back of your thighs and the gluts in your button once you build those two about 20 reps per side it's time to switch to an explosive or plyometric version of those as well these switching lunges are a really good workout I mean cardiovascularly and for strength and now moving on to push exercises if you're an absolute beginner to push-ups I recommend starting off against the wall because you're standing in front of a wall your vertical and gravity is not really working against you so this will teach you proper form but with very little resistance once you can do 10 reps against the wall start finding elevated platforms like staircases and couches that you can do incline push-ups against build up to 10 reps with those and then move to the floor with standard push-ups and of course once you're doing 10 reps or more with push-ups you can move on to Diamond push-ups which I have an entire tutorial on if you want to check that out and there's other advanced variations like these Archer push-ups which I also have a tutorial for and lastly let's look at hinge exercises for starters lay on the floor and just do lying tucks like this the legs extended tuck your knees in towards your chest build that up to 10 or more reps and then you're ready to start doing lying leg raises these will be much harder and they'll take some more effort to get used to because they're really engaging the hip flexors but stay persistent with those and I promise you'll get them build them up to 10 reps and then you're ready to move on and start working on hanging leg raises and I have an entire tutorial video on hanging leg raises I highly recommend you check that out because doing these movements paying from a bar is a lot more challenging than doing them on the floor now finally let's look at what an example circuit looks like so I start off the circuit with a pulling exercise getting underneath my dip bars and doing straight leg bodyweight rows now use a pretty fast tempo for the reps about one second up one second down and I rep until failure or until I can get ten or more reps in the set I complete my ten reps and then I step out of the bodyweight rows out from underneath the dip bars take a quick breather to just move the dip bars out of frame and remember to rest as much as you need and then I go straight into my squats now remember you can start off with standard squats half squats full squats whatever I'm doing hop squats because you know I've been doing these workouts for a while and I want to make sure it was challenging enough for me that you can see how out of breath I get so I do these explosive squats as many reps as I can I think I did somewhere around 15 or 20 and I started to get pretty winded and just feeling like I was running out of gas so I stopped take a few deep breaths and I go straight to the floor for my push exercise check that I'm in frame and off I go doing standard push-ups again remember I'm using a quick tempo of about one second upwards and downwards and for upper body and hinge exercises I aim for 10 reps that's my goal so once I reach 10 reps or failure I come out of the push-up position right down to my back and I'm ready to do a hinge exercise in this example I'm doing lying leg raises and just showing you the tempo I still try to do it pretty fast like the other exercises alright and again aiming for 10 reps or the best you can do until you reach failure one thing I really want to emphasize is to pace yourself throughout the circuit so between exercises if you need to take some extra time like 10 or 15 seconds to catch your breath that's fine the goal here is to keep your heart rate up not hurt yourself alright it should be challenging but never painful so you should be nice and tired when you finish the circuit take a couple minutes I recommend at least two minutes when you're starting out to catch your breath and once the rest is over repeat that circuit and aim for three more times for a total of four circuits and then your workouts over walk it off with a cool-down and don't forget as you make progress you'll build strength and endurance and you can start doing more challenging exercises like here for my pull exercise I'm doing tucked front lever pull-ups and you can do tuck jump squats right the Tuck jump here really makes it a lot more explosive and challenging you can do explosive push-ups like these clapping push-ups I'm doing right here and you can even move on from hanging leg raises to inverted leg raises there are tons of possibilities and I highly encourage you to get creative with your exercises the beginner routine I shared in this video is exactly what I used to start my calisthenics journey a couple years ago and since then I've built a lot of strength and learned some really cool exercises so let me assure you that the program is effective and if you follow it you'll build up strength and endurance in no time as you build strength if you want to learn how to start doing split training so you can focus in on specific muscle groups and movements and start unlocking cool moves make sure you subscribe to my channel - the gym because that's what my channel is all about just bodyweight fitness and sensible nutrition thanks so much for watching and if you found this video helpful please give it a like and share it that really helps me out whenever you do that all right talk to you later