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This Beginner Calisthenics Will TRANSFORM You in 30 Days (No Equipment) — Transcript

by Sculptress · 2,262 words · 373 segments · language en · Watch on YouTube

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0:00So, you want to start calisthenics, but
0:01you have no idea where to begin. Don't
0:03worry, you've come to the right place.
0:05Because I'm going to show you the eight
0:07science-backed exercises you can do in
0:09the comfort of your own home. We're
0:11going to target every single main muscle
0:13group with absolutely zero equipment.
0:16Just a yoga mat and enough space to not
0:18accidentally karate kick your coffee
0:20table mid-lunge.
0:22And make sure you stick around for all
0:23eight, because the last one on my list
0:25is literally ranked by scientists as the
0:27most effective core exercise you can do.
0:30And girl, if you can keep this up for 30
0:32days three times a week, I promise you
0:35won't believe the results. Let's get
0:37into it.
0:39All right, first things first. What even
0:41is calisthenics? You've probably seen
0:43those dudes on Instagram doing one-arm
0:45push-ups and human flags, and it looks
0:47insanely cool. Do I also want to look
0:49that cool? Girl, you bet I do. Do I need
0:53to do a human flag? [music] No, not now
0:55anyway. Maybe one day we can all learn
0:57how to do it. But, to get to that, we
0:59need to cover [music] the basics.
1:01Calisthenics is bodyweight training. You
1:03use your own body weight as resistance.
1:05[music]
1:06Basically, you are the dumbbell.
1:08No machines, no weights, and no monthly
1:10gym membership that you sign up [music]
1:12for and then avoid like the plague.
1:14Calisthenics exercises are compound
1:16movements, which means they work
1:18multiple muscle groups at the same time.
1:20[music]
1:21When you do a push-up, for example,
1:22you're not just working your chest.
1:24You're working your chest, shoulders,
1:26triceps, and your entire core, all
1:29simultaneously while trying not to
1:31faceplant into the floor.
1:33Okay, but what does calisthenics
1:35actually improve? It improves functional
1:38strength, meaning strength you can
1:40actually use. Like carrying all your
1:42groceries inside in one trip because you
1:45refuse to go back to the car a second
1:46time. It also increases flexibility and
1:49mobility. It improves your balance and
1:51coordination so you stop tripping over
1:53absolutely nothing on flat surfaces. And
1:55it builds muscle while torching calories
1:57at the same time. Now, here's the
1:59question everyone asks. Can you actually
2:01build real results with just body
2:03weight? Yes. And honestly, it's pretty
2:06freaky how strong you can actually get
2:08just by practicing calisthenics. Your
2:10muscles cannot tell the difference
2:12between lifting a dumbbell and lifting
2:14your entire body weight. Resistance is
2:16resistance. Your muscles respond to
2:18tension. And trust me, when you're
2:20holding a plank correctly, there is
2:22plenty of tension happening and plenty
2:24[music] of regrets. Quick side note on
2:26progressive overload because I know
2:28someone in the comments is already
2:29typing it. Yes, everyone's obsessed with
2:32progressive overload. And yes, you can
2:34absolutely progressive overload
2:36calisthenics workouts.
2:37But that's a conversation for another
2:39video. Let me know if you want me to do
2:41a video on how to progressive overload
2:42with calisthenics in the comments below.
2:44Today, we're focusing on mastering the
2:46foundational movements. Get these right
2:49first, then we'll worry about making
2:50them harder.
2:52All right, we're about to hit every
2:55major muscle group. Chest, back,
2:57shoulders, arms, legs, glutes, and core.
3:01For each exercise, I'll break down what
3:03it does, [music] how to actually do it
3:04with proper form, and how to modify it
3:06based on where you're starting. You'll
3:09find the full workout plan at the end of
3:10the video.
3:12Let's start with the OG, the push-up.
3:15This is the exercise that everyone
3:17thinks they know how to do, but most
3:19people are doing it completely [music]
3:20wrong. A proper push-up works your
3:22chest, shoulders, triceps, and your
3:25[music] entire core.
3:26Here's how you actually do a push-up
3:28without wrecking your shoulders.
3:29Start in a high plank position with your
3:31hands slightly wider than shoulder width
3:33apart. Your body should form one
3:35straight line from your head to your
3:36heels.
3:38Not a banana shape where your hips are
3:39sagging toward the floor, and definitely
3:41not a triangle where your butt is
3:43pointed [music] at the ceiling. Lower
3:44yourself down by bending your elbows at
3:46about a 45-degree angle from your body.
3:49Not flaring them straight out to the
3:51sides like a confused bird trying to
3:53take flight.
3:54Your chest should almost touch the floor
3:56or [music] as close as you can get. Then
3:58push back up, squeezing your chest and
4:00keeping that core engaged the [music]
4:01entire time.
4:03Can't do a full push-up yet? No shame in
4:05that. We all start somewhere.
4:06Start with your hands [music] elevated
4:08on a sturdy chair or couch. The higher
4:10your hands are, the easier it becomes.
4:12You can even use a wall if you want. Or
4:15drop to your knees, but keep that
4:16straight line [music] from your head to
4:18your knees.
4:19Already crushing regular push-ups? Try
4:21diamond push-ups.
4:23Bring your hands close together under
4:24your chest, so your thumbs and index
4:26fingers form a diamond shape.
4:27This variation shifts way more of the
4:29work onto your triceps and will make you
4:31realize those muscles can absolutely
4:33catch fire.
4:35Okay, next up squats.
4:37This exercise will make sitting down
4:39tomorrow feel like a personal
4:41achievement.
4:42Squats work your quads, hamstrings,
4:44glutes, [music] and core all at once.
4:46They build functional strength, meaning
4:48you'll actually be able to use this in
4:49real life.
4:50Plus, they boost your metabolism because
4:53you're working some of the biggest
4:54muscle groups in your body. Here's how
4:56to do them correctly. Stand with your
4:58feet about shoulder width apart, toes
5:00pointed slightly outward. Keep your
5:01chest up and your core [music] engaged.
5:04Imagine someone's about to punch you in
5:06the stomach and you need to brace for
5:07it. That's the level of core tension
5:09we're looking [music] for.
5:10Push your hips back like you're reaching
5:12for a chair behind you. Then bend your
5:14knees to lower down. [music] Your weight
5:15should stay in your heels.
5:17And your knees should not be trying to
5:19kiss each other mid-squat. Please do not
5:21cave them in.
5:22Go as low [music] as you can while
5:25keeping your chest up and your heels on
5:27the floor.
5:28Too easy? Try squat [music] pulses. Sit
5:30down into a squat and make small
5:32movements up and down.
5:34Next, we have glute bridges. Glute
5:36bridges are for building that lifted,
5:38round glute without destroying your
5:40lower back in the process.
5:41They also [music] help fix that anterior
5:44pelvic tilt situation a lot of us have
5:46developed from sitting at a desk all
5:47day, hunched over like Gollum.
5:50Lie on your [music] back with your knees
5:52bent and feet flat on the floor, about
5:54hip-width apart. Your feet should be
5:56close enough to your body that you can
5:57[music] almost touch your heels with
5:59your fingertips.
6:00Keep your arms by your sides, palms
6:02facing down.
6:03Brace your core, [music] then squeeze
6:05your glutes to lift your hips off the
6:07floor. Push through your heels, not your
6:09toes.
6:10Lift until your body forms a straight
6:12line from your shoulders to your knees.
6:14At the top, squeeze your glutes as hard
6:16as you possibly can, like you're trying
6:18to crack a walnut between your cheeks.
6:20Hold that squeeze for a second or two.
6:23Then lower back down with control. Too
6:25easy? Try single-leg glute bridges. Keep
6:28one foot on the floor and extend the
6:29other leg straight out. Then perform the
6:32bridge on just one leg.
6:33Your glutes will be screaming, and
6:36that's exactly what we want.
6:38If I see one more person doing a plank
6:40with their butt up in the air like a
6:41human tent, [music] I'm going to lose my
6:43mind.
6:44A plank is simple in theory, but it's
6:46absolutely not easy. And when done
6:48correctly, it transforms your core
6:50strength. Get into a push-up position,
6:53but rest on your forearms instead of
6:55your hands. Your elbows should be
6:56directly under your shoulders. Your body
6:58forms one straight line from your head
7:00to your heels. And for the love of all
7:02things holy, do not interlock your hands
7:05and stick your elbows out to the side. I
7:06am watching you. Your arms need to stay
7:09at 90°.
7:11Engage your core like you're bracing for
7:13a punch. Squeeze your glutes and don't
7:15let your hips sag toward the floor or
7:17pike up toward the ceiling.
7:19Hold this position for as long as you
7:21can maintain perfect form. The second
7:23your hips start [music] sagging or your
7:25shoulders start screaming, you're done.
7:28Want to level up? Try plank with
7:29shoulder taps. While holding your plank
7:31position, lift your right hand and tap
7:34your left shoulder, then switch. Your
7:36hips should stay completely square to
7:37the ground. No twisting. This adds
7:40instability and makes your core work
7:42even harder to keep you steady.
7:45Next up, the reverse lunges. They work
7:48your quads, glutes, and hamstrings
7:50individually, which means they fix
7:52muscle imbalances and build stability.
7:55This is great for functional fitness,
7:57core strength, and not falling over when
7:59you're trying to put on pants while
8:00standing up.
8:02Stand with your feet hip-width apart.
8:04Step your right foot backward and lower
8:06your body down until your left thigh is
8:08parallel to the floor and your right
8:10knee is hovering just above the ground.
8:13Your front knee should be directly over
8:14your ankle, not shooting way out past
8:17your toes.
8:18Push through your left heel to stand
8:19back [music] up, bringing your right
8:21foot back to the starting position.
8:23That's one rep. Then, switch legs. If
8:25you want more of a challenge, add a
8:27pulse or hold the lunge position for a
8:29few seconds [music] to increase time
8:30under tension.
8:32Mountain climbers make you question why
8:34you started working out in the first
8:35place. But, as much as we hate them,
8:37they work your core, shoulders, and get
8:39your heart rate up for a cardio blast.
8:42Start in a plank position with your
8:43hands directly under your shoulders.
8:45Your body should be in that same
8:47straight line we've been talking about.
8:49Bring your right knee toward your chest.
8:51Then, quickly switch and bring your left
8:53knee in while extending your right leg
8:55back. Keep alternating.
8:57Your hips should stay low and level.
8:59Don't let your butt shoot up into the
9:00air with each knee drive. And keep your
9:02core tight so your lower back doesn't
9:04sag.
9:05For beginners, slow it down. Focus on
9:07controlled movement and proper form. As
9:09you get stronger and more comfortable,
9:11you can speed it up for more of a cardio
9:13challenge.
9:15Exercise seven, superman.
9:18Sorry. Let me say that [music] again.
9:20Exercise seven, superwoman.
9:24This works your lower back, upper back,
9:25glutes, and hamstrings. It improves your
9:28posture and balances out all those
9:30forward-facing movements we've been
9:31doing.
9:32Because you can't just train the front
9:33of your body and ignore the back. That's
9:35how you get that hunched over your phone
9:37for 10 years posture.
9:39Lie face down on your mat with your arms
9:41extended straight out in front of you
9:43and your legs straight behind you.
9:44Engage your glutes and your back muscles
9:46to simultaneously [music] lift your
9:48arms, chest, and legs off the floor.
9:50You should look like Superwoman
9:51mid-flight.
9:52Hold this position for 2 to 3 seconds,
9:54[music]
9:55squeezing everything as hard as you can.
9:57Then, lower back down with control.
10:00Don't just flop down like a dead fish.
10:03Last but not least, bicycle crunches.
10:05Scientists literally rank this as one of
10:07the most effective core exercises you
10:10can do.
10:11It hits your rectus abdominis and your
10:13obliques, giving you that complete
10:14[music] core engagement. Lie on your
10:16back with your hands lightly touching
10:18the sides of your head. Lift your
10:19shoulders off the mat and bring your
10:21knees up to a 90° [music]
10:23angle. This is your starting position.
10:25Extend your right leg out straight while
10:27bringing your left knee toward [music]
10:29your chest. At the same time, rotate
10:31your torso to bring your right elbow
10:32toward your left knee. Then, switch
10:34sides.
10:35And just keep swapping sides.
10:38The key here is controlled rotation.
10:40Don't just flail your limbs around and
10:42call it a workout.
10:43Slow it down to really feel the muscle
10:46engagement. Speed doesn't equal
10:47effectiveness here. Control does.
10:51Okay, so now you know the eight
10:53exercises. [music]
10:54But, how do you actually structure this
10:56into a workout? I'm going to make this
10:59stupidly simple for you.
11:01Go through all eight exercises
11:02back-to-back with minimal rest
11:04>> [music]
11:04>> for 30 seconds each. That's one round.
11:06Rest for 60 to 90 seconds, then repeat.
11:09Do three rounds total. This should take
11:11you about 12 to 15 [music] minutes,
11:13depending on the rest. If it's too easy,
11:15increase it to a minute per exercise or
11:18add a fourth circuit. If it's too hard,
11:20[music] decrease the time or reduce the
11:22number of circuits and build up from
11:23there.
11:25Do these three times a week for [music]
11:2630 days and you will see results. Your
11:28body is the only equipment you need for
11:30now.
11:31So, tell me,
11:32>> [music]
11:32>> which of these eight exercises are you
11:34most nervous about? Drop it in the
11:36comments
11:36>> [music]
11:36>> and in 30 days, I want to see your
11:38progress updates. Let's do this.
11:41Oh, and if you want to know how to grow
11:42your glutes [music] the real way, check
11:45out this video here.
11:47All right, that's it for me. Now, go
11:49prove [music] to yourself what your body
11:51can actually do when you stop making
11:53excuses and start moving.

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