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Training Calisthenics At Home | BEGINNERS START HERE! — Transcript

by Adam Frater · 2,254 words · 321 segments · language en · Watch on YouTube

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0:05welcome back all my Hustlers you're here
0:07now and today is day one of training
0:10calisthenics at home doesn't matter if
0:11you're a beginner more experienced all
0:14you need to do is focus follow me and
0:16we're going to get you fit you're going
0:18to learn a few things and you don't need
0:19any equipment at all just your body
0:22weight that's the beauty of calisthenics
0:24so without delaying any further guys
0:25let's dive in all right so before we
0:27start any exercise we have to warm the
0:30the body up now I don't want you to roll
0:31your eyes I don't want you to skip this
0:32section the warmup is the workout what I
0:35mean is the four exercises we're going
0:37to do for the workout we're going to do
0:39for the warmup instead of warming up
0:41with jogging or a different type of
0:43exercise we're going to do the exact
0:45same movements we're going to doing the
0:46workout but we're just going to do them
0:47at lower intensity this is the best way
0:49to warm up the body to warm up the
0:51specific muscles that you'll be using so
0:54the first exercise is explosive push-ups
0:58so we're down we're going to do a
0:59push-up up try to pop right into the
1:02next rep now if that's too difficult
1:05because you're a beginner no issues from
1:08your knees same
1:11thing and the idea with this is even
1:14though you as a beginner could do normal
1:16push-ups you're starting to work on that
1:18explosive power and as you push yourself
1:20up you have to catch yourself in the
1:23concentric part of the movement change
1:25directions and explode again this is how
1:27you're going to build power so that's
1:29going to be the first section exercise
1:30as a warmup we're going to do that at
1:32about 50% which means we're going to go
1:3450% full exertion so instead of pushing
1:37myself till failure I'm just going to do
1:39a few reps maybe if I can do 20 reps of
1:41this I'll break it down into just 10
1:43just War warm
1:47[Music]
1:49up next is a burpee with a push-up now
1:53guys I'm tired of the [ __ ] that I see
1:54online I'm tired of bad burpees
1:58this is not a burpee a burpee includes a
2:02push-up it includes a jump so what are
2:04we going to do for a burpee we're going
2:06to go hands down feet kick back full
2:09pushup up legs stand and jump there is
2:13no real way to regress that I mean guys
2:16you should be able to pick yourself up
2:17off the floor if you need to drop your
2:19knees for the push-up that's fine that's
2:21probably the only aggression regression
2:24that I will allow so same thing applies
2:26we're going to do this to about 50%
2:29start to get the body warm now what do I
2:31mean when I say warm you're actually
2:33increasing the temperature of your body
2:35which makes you more flexible helps with
2:37the circulation and honestly will help
2:39you exert more force in your workout if
2:42you didn't warm up your workout would
2:44only be at this maximum intensity with
2:46the warmup we can push ourselves here
2:49and that's where you see the changes so
2:51warm up with those burpees full push up
2:56[Music]
3:00all right the next exercise is plank hip
3:02tips we're going to train that core so
3:04we get down into elbow plank position
3:07from here we don't let our waist sink we
3:09don't Pike up our butt we squeeze our
3:11glutes we squeeze our core nice flat
3:13back touch that right hip touch that
3:16left hip back and forth and again we're
3:19just warming up so we don't want to push
3:21ourselves too hard just go to about 50%
3:24maximum effort
3:26[Music]
3:29and where you should feel this exercise
3:31when you're in a good plank position if
3:33you want to know how to train that
3:35serratus muscle that's like that rib
3:37meat muscle now this is going to train a
3:39lot of other muscles in the core but if
3:40you want to train this one you want to
3:42be in hollow position nice tight
3:46core and you can see those muscles
3:50working and the fourth exercise is squat
3:52jump 180s so what I want is nice
3:55straight back chest up squat down 180
3:59then reverse it you can use your arms if
4:01you want to swing what I don't want to
4:03see is you just bending your shoulders a
4:06squat happens when your knees Bend this
4:08is a leg exercise a lot of people cheat
4:10squats by just going like this but you
4:12notice my knees aren't even bending I'm
4:14just hunching over so if you keep your
4:16chest up squat your butt down and
4:19explode and we're working on these
4:20explosive exercises so again we're not
4:23going to do this till failure this is
4:25the warm up just 50% now after you've
4:28made it through this circuit one time go
4:30back through it again your warmup should
4:31last about 5 or 10 minutes and then
4:33we're going to move into the workout you
4:35guys ready all right so how do you know
4:36that you're warmed up well like I said
4:38warmth is a temperature you see this
4:40sweat my body is warm this is real sweat
4:42I did not sprinkle water on myself your
4:44boy is leaking we haven't even worked
4:46out yet I'm [ __ ] ready let's go we're
4:49going to dive in right now so the way
4:51that we're going to do this workout is
4:52by setting a 15minute timer so I'm going
4:54to do this on my phone now the reason
4:56I'm setting a timer is because what
4:59we're going to be doing is those four
5:01exercises we're going to be doing the
5:02explosive push-ups for 10 reps we're
5:05going to be doing the burpees with a
5:06push-up for 10 reps we're going to do
5:08the plank hip dips for 10 reps and then
5:11we're going to do the squat jump 180s
5:13for 10 reps so 10 reps of each to make
5:16it easy this is a circuit the goal of
5:18this circuit is to complete as many
5:20rounds through the circuit as possible
5:23within a 15-minute period so if I start
5:25my timer 15 minutes I'm going to dive
5:28right into the exercises I have have to
5:30finish all of the explosive push-ups
5:32before I move to the burpees before I
5:33move to the plank hip dips before I move
5:35to the squats once I finish the 10 reps
5:37the 10 reps the 10 reps the 10 reps
5:39that's one round I go back to the top
5:41and I start again so the reason we're
5:44training like this just to make this
5:45clear to you guys is if you train this
5:47way then in 2 weeks or 3 weeks when you
5:50do this exercise again if you did five
5:53rounds today then in 2 or 3 weeks you
5:56can compare your gains you will see
5:58clear progress because because in 2 or 3
6:00weeks if you keep training like this you
6:02should do six rounds or seven rounds you
6:04should see yourself get stronger and the
6:07stats will be there to prove it so if
6:09you guys are ready to start you're going
6:11to set your own timer you're going to do
6:12this at your own pace I'm going to run
6:13through it once so you can see how it
6:15looks on camera and I'll touch base with
6:16you before part two ready to go
6:21[Music]
6:29a
6:33[Music]
6:59a
7:01[Music]
7:27[Music]
7:31that's one round down looks like we
7:33burned a minute 14 minutes left to see
7:35how many rounds I can get if I didn't
7:37mentioned it before guys you rest when
7:39you need if you need to rest between
7:40exercises rest if you need to rest
7:42between rounds you rest let's get back
7:44into it
7:47though all right 15 minute circuit
7:50complete I did eight rounds guys you're
7:52not here to compete with me you're here
7:53to compete with yourself open up the
7:55notes in your phone plug in day one Adam
7:58Freer call athetics workout 15 minute
8:01circuit and write down how many rounds
8:03you got like I said in a few weeks when
8:05you do this workout again you're going
8:07to be able to compare now we're going to
8:08move on to part two of the workout
8:11similar but different exercises let's go
8:14no time to waste you already rested a
8:15couple minutes after that first round
8:17let's Dive Right In all right just like
8:19the first circuit circuit two is similar
8:21but instead we're going to do 10 minutes
8:22so set that 10-minute timer we're going
8:24to go through these four exercises
8:26you're going to try to get as many
8:27rounds in as you can in the 10 minutes
8:30now you're already warmed up your body's
8:31already prepared so no need to warm up
8:33with these exercises but if you want to
8:35go through it to practice the motion
8:37practice the mechanics that's always
8:39smart first exercise split jump so left
8:42leg's up if the left leg's up the right
8:44arms up this is proper running mechanics
8:46you don't want to sink your chest chest
8:48stays nice and high you squat down your
8:50knee should bend 90° and you switch if
8:53you want to make it harder you jump
8:54higher if you want to make it easier
8:57just switch less range of motion so if
8:59you're beginner you're going to want to
9:00be here if you're more advanced you're
9:02up here those are your split jumps 20
9:06reps if you need to write this down
9:07write it down 20 reps of split jumps
9:10next you have dips now we're working out
9:13at home I don't have dip bars likely you
9:15don't either so I'm using two bar stools
9:18we're going to be doing 10 dips so from
9:22here boom dips if you can't do bar
9:26stools I'm sure you have kitchen chairs
9:29or you can get creative if you don't
9:30have anything to do a dip on then I want
9:32to see a diamond push-up those are for
9:34the people that need an alternative now
9:37if you can't do a full dip because
9:38you're a beginner keep your toes on the
9:41ground like this and support yourself
9:44use a little bit of leg that's how
9:45you're going to regress the
9:47movement boom so 20 split jumps 10 dips
9:51now the third exercise is squat pulses
9:54to a squat jump so I'm going to go down
9:56I'm going to break 90° with my knees
9:58right here
9:59boom one two three pulses squat jump one
10:05two 3 squat jump one 2 3 squat jump 10
10:10reps of those so again 20 reps split
10:13jumps 10 reps dips 10 reps squat pulses
10:17to squat jump and then lastly to hit the
10:20core we're going to do scissor crunches
10:22for let me see how many reps 20 reps so
10:25it's a sandwich 20 reps 10 reps 10 reps
10:2820 reps here's your scissor crunches
10:30here 1 2 3 4 5 6 7 like that all the way
10:37for 20 reps now guys you might have seen
10:39me glancing at my phone to try to give
10:42you the workouts look at this this is
10:44the workout right here in my very own
10:47app it's called the calenic app if you
10:49click the link in the description of
10:51this video you can sign up for my
10:52project shred program project shred 30
10:56days body weight calisthenics exercises
10:58training with me you get the diets you
11:01get the workouts you get the shreds
11:03doesn't matter whether you want to lose
11:04weight get more shredded gain weight
11:07this is the way that you should be
11:08training your body so a lot of other
11:10YouTubers they plug in other brands I
11:13plug my brand cuz I believe in this [ __ ]
11:15I have 10,000 success stories from guys
11:18just like yourself check it out now
11:20let's dive into that workout part two
11:23let's get it baby starting with 20 split
11:25jumps set that 10-minute timer and let's
11:28finish strong
11:30n
11:31[Applause]
11:35[Music]
11:37[Applause]
11:38[Music]
11:39[Applause]
11:42[Music]
11:47[Applause]
11:47[Music]
12:00n
12:05[Music]
12:11[Applause]
12:16[Music]
12:17[Applause]
12:17[Music]
12:20[Applause]
12:27[Music]
12:35[Applause]
12:36[Music]
12:37[Applause]
12:40[Music]
12:50woo awesome work guys as you can see
12:55doesn't matter if you're training at
12:56home you can get that sweaty workout you
12:59you can get shredded you can tax your
13:00muscles you can train the way that you
13:02need to train to see the results that
13:04you want to get guys I hope you enjoyed
13:06this style of working out this is only
13:08day one of training calisthenics from
13:10home subscribe to this channel follow me
13:12I'm going to take you guys on a journey
13:14of getting fit if you want more
13:15exercises like this in a structured
13:18program guaranteed to get your results
13:20check out my project shred program it's
13:22only 30 days if you want to keep going
13:25after the 30 days you keep going there's
13:27a variety of other programs that you you
13:29get when you join project shred so
13:31whether you want to bulk with your body
13:32weight there's an option you want to
13:34learn handstands there's an option gain
13:36Mobility or learn how to start eating
13:38healthier it's all in there guys hit
13:40that link check it out but otherwise
13:41subscribe like this video I'll see you
13:43guys on the next one enjoy

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