This is so fucking dope man. Thank you so much for your contributions. I remember seeing your video on doing pushups a while back. This is exactly what I need. Thanks again friend.
Anto, this is so great. However, with one foot L sits, should alternate sets on each leg first, i.e. 60 second set on one, then the other. I can't do no feet ... yet!
Your Channel has an accidental extra layer of assistance, which helps Ehlers-Danlos patients gain proper stability without causing themselves far too much pain. Bravo, please keep doing what you do. ♡
I've just started this last week. I'm finding it really hard so far as i have 40 lbs of fat to lose and not exercised in 15 years!!! I'm documenting my progress on TH-cam!
Thank you so much for this video! The recommended routine seemed a little bit complicated and I thought I could never do it, but after watching this video it turns out I can actually do this routine!
Thank you for making and sharing this routine. I've always been put off exercising when I can't see myself progressing or getting stronger and give up, but with this I see a little improvement almost every day and it really motivates me. 3 weeks in and I've gone from a 15 second plank to 60 seconds (I could even go longer!) and I've started to progress to the next exercises for the strength bit. I didn't watch this video to begin with so I have been attempting the pull-ups/dips but they are definitely the hardest for me, although I am making progress with them.
Thank you for this. I really appreciate this. I started doing the 50 kb swings a day to get SOMETHING happening, and then trying to find a regular at home workout got overwhelmed with options. I love how you broke this down. I start today =)
@@SumilatsFansReadURLs With a few breaks due to bad form and some internal medical issues which were not related, yeah, I still am. I'm older now, but I feel it's helped keep me in the best shape I can be in .
Great video by antranik! Like allways! I am so happy for you that this video kind of exploded and you gained more fame. all the people outther should know about your incredible work. yesterday i purchased the ring routine and did my first day. it is so fun like you said. i am really lucky that i found your channel. keep up the good work, you change lives!
An excellent routine, Antranik: very nice. I particularly like the progressions within the exercises. Literally anyone can start today, somewhere in there.
@@AntranikDotOrg We are; because we work from home anyway, the lockdown was not a big change (but having to cancel all the 2020 workshops was, of course). Thank you.
Thank you so much for making this. I read the RR a while back and couldn't fully understand it and decided not to follow. Now you have make it pretty simple and easy to follow.
This is an amazing video. Saw this yesterday on r/bodyweightfitness and saved it immediately to watch it later. Was worth it. Thanks a lot for doing it. I am following YAYOG beginners program. See you at r/bodyweightfitness.
Thanks for your content! Perfectly timed with New Years. I like how you mentioned the Daily Discussion Thread, hopefully this will help reduce repetition of questions.
Thanks for this. Back after along time away from a fitness lifestyle. Getting away from the iron (and gym dues) to bodyweight workouts at home. Subscribed.
I will start doing this today! I am now sitting at 62kilos and 190cm. See you guys in 1 month. As of now my shoulders are very click a lot and my back cracks whenever I lift my leg backwards, probably bad posture...
Man you've got an awesome spot to workout! I try to be grateful that at least I have a safe park with a couple of rusty pullup bars, but I'm not going to lie it would be awesome to have rings, parallel bars, different height bars, etc.---while also having beautiful weather and an amazing view!
Thank-you so much....I've really been researching calinthetics and this is the first vid I've come across that clearly explains progressions rather than assumes they're already done
I swear, I can't pay attention to your videos because your dog is distracting me. He's so adorable! Especially the clip where he was holding his ball. He just wanted to play fetch!
@@leobesa2887 Late reply so you probably already now but a decently big change. The skill work and L sit were removed so it is purely a strength routine now, bodyline drills were removed and 3 core exercises were added. Another leg exercise (hinge movement) was added to pair with the squat.
Hi Antranik, I have a few questions on the RR 1. What do you do after you reach the end of the progression, such as completing the FL or performing the deep step up? Are there any more intense workouts to follow? 2. For now, I do a modified rep for rows, going from a one leg FL to a ice cream maker and back to a one leg FL, followed by a row. When doing this "super reps", my back get extremely exhausted and I can't perform my pull ups with as much intensity. Should I a) Decrease rep range for "super reps" or b) Increase rest time well over the stipulated 1.5 mins? 3) I currently do jump squats with short rest intervals to increase leg volume while working on cardio. However, the jump squats seem to be increasing the size of my butt more than my legs, how do I curb that?
1) Like, you mean front lever rows? You move onto a harder front lever row shape like advanced FL rows or one leg FL rows. For deep step ups, you could move to a higher platform, or do pistol squats or other exercises depending on your goals. 2) Definitely increase rest time when you're performing super hard like this. 3) Try sprints instead, uphill, if you can find a hill. It could also be genetics. Overall it sounds like you're quite intermediate/advanced and you would benefit from creating your own intermediate routine.
Thank you for the reply! I do not really know how to create my own routine, that's why I just modify the RR and make these "super reps". The routine in your website seems to also be like the RR, just tougher. Do you know any additional routines that are tough? :o
Great routine. Couple of questions. Is this rotunine good for building mass and defining muscles? Is there any guide about diet oriented for the previous question? Thanks a lot!
The RR on Reddit, says the First Pair is Pullups and Dips. In this video here you show this pair as the third step. Would you recommend to change it up this way? First Rows and Pushups than Pullups and Dips? Thank you for the video.
If you have the prerequisite to do the pull ups and dips, you can do those in the beginning before the other exercises. That way, you're doing the hardest thing first when you're still fresh and everything else is relatively easier. I presented the pull ups and dips last, because it made most sense from an educational standpoint. Hope that helps.
Muhammad Nazrin Like the video says at around 4:30, progress to a harder form of push ups. If you don't have rings, do pseudo planche push ups. Rewatch this section: th-cam.com/video/AB3HhP2GYk0/w-d-xo.htmlm43s
Muhammad Nazrin Lean more forward and/or elevate your feet to shoulder height (decline PPPUs). There's no limit to how hard you could make PPPU's. If you lean far enough your feet literally get off the ground.
Hello! I am new to the channel and I LOVE IT! Thank you I am working on holding all the exercises for 30 sec , but I was wondering if you will recommended doing cardio 2-3x times for the rest of the week! Thank you in advance!
What about that "Core Triplet" that's mentioned in the recommended routine? The main reason for me why I wanted to go for it is that I can do it at home pretty much without equipment. But these core exercises seem like they don't have any suitable variations... Then again, your planking variations in the warm-up seem like they replace them?
personally, i find deep step ups far more difficult than pistols. you can go even deeper with them, and well, there's less of a balancing aspect to them, if you're into that.
hi Antranik, I have a question regarding the bodyline drills. Do I have to work my way up to a minute by multple sets, or should I just focus on one set max hold. , for example now I can hold a plank for 45 seconds, should I take this phase of the training like a warm up by simply performing a single max hold hoping for a 48 seconds the next time or should i regulary train them by performing 5 sets x 30 secs. I ask this question because after training like this for some week after reading overcoming gravity II (awesome and it credits you!) it takes me 25 minutes (I include some skin the cat) before I actually get in to strenght work...
Are all the bodyweightfitness routines in one folder /playlist? I see a lot of yoga routines videos. You sold me in the video above and I was looking for videos going into each of the three parts more in detail.
I have a question Antranik.If i can do for example 5 diamond pushups should i add the next 3 with regural pushup until i am comfortably doing 8 diamond pushups?
I’ve been working on this Routine for a little while now, but I’m running into a wall when it comes to handstands. I can do over a minute of planking, but I’m completely lost when it comes to handstand. I struggle to even get myself up the wall and closer to it. Is there something I should/could do in between planks and handstands?
Do you have any recommendations for after workout stretch/warmdown routines? I'm thinking of starting this program or one like it, but I have a history of back issues and don't want to cause problems for myself by not stretching properly after a workout. Thanks!
I am a bit confused on warm up section. When I click the link I see 6 videos . I think we have to follow the bodyline drills video. Then we have a video of upper body warm up and a recommended routine warm up.... Which one do i follow?
I can't do 3×8 horizontal rows or diamond push ups so I know o shouldn't do dips or pull ups yet but could I sub in reverse chin ups (not pull ups) because I can do those and chair dips? I'd appreciate it so so much if you can give me input! Thank you!!
Hello and what about false grip hang,Scapular push up, scapula pull up ? Can they be add into skill work before HS ? And loaded stretching,mobility after strength work ?
matko hocht absolutely! Those are excellent additions and modifications. Only thing different I'd do is maybe the false grip hang at the end Of the workout so that your grip strength is not affected for the other exercises.
The recommended routine has changed a lot on r/bodyweightfitness and I now find it less accessible without material. Is this still considered a good routine?
Hi Antranik, Are there modifications you recommend for people with slight lumbar disc bulges/herniations? Body squats typically bother my lower back. I am a frequent Physical Therapy goer and core strength is emphasized in addition to fixing posture to reduce lower back/glut medius activation. I struggle with these two activities. Would really appreciate your thoughts!
This is an answer best suited for your physical therapist! Have them review the program and see what modifications would be best. Personally I'd recommend you avoid the squats and any other exercise that you know aggravates your condition as the notion that "no pain no gain" is basically bullshit.
Six months later and I'm still impressed by the smooth editing in 0:16
Haha thank you. I am super detail oriented.
1:51 was the most impressive though.
Ohmygod. I didn't notice these gems. I love it.
1:50
HAHA damn I didn’t notice them but they’re really smooth haha
Thank you all for the support! Please remember to subscribe and click the 🔔 to never miss a new video! Edit: Added a patreon: patreon.com/Antranik
Is there a cardio regimen you recommend, either to do with the strength work or on "off" days?
This is so fucking dope man. Thank you so much for your contributions. I remember seeing your video on doing pushups a while back. This is exactly what I need. Thanks again friend.
Apres, Andranik Jan!
Merci Arsen Jan!
Anto, this is so great. However, with one foot L sits, should alternate sets on each leg first, i.e. 60 second set on one, then the other. I can't do no feet ... yet!
Holy shit this guy is reassuring.
4:52 *Pushup Progression*
Wall -> Incline -> Floor -> Diamond -> Ring -> Then play fetch with your doggo
Good stuff Antranik, I'm sure this will help a lot of people get more out of the RR :)
Thanks a lot Antranik for guiding people like me who are new to fitness.
Thanks for spoon feeding this to me
Your Channel has an accidental extra layer of assistance, which helps Ehlers-Danlos patients gain proper stability without causing themselves far too much pain.
Bravo, please keep doing what you do. ♡
Hmm, I didn't think of that but it's true!
I've just started this last week. I'm finding it really hard so far as i have 40 lbs of fat to lose and not exercised in 15 years!!! I'm documenting my progress on TH-cam!
Godspeed!!!
It was about time, thanks Antranik! See you at 1 million views. :)
That walk away from the support hold on the rings is all the inspiration I need.
This was the only explanation that made sense to me. You’re a legend
Thanks!
Can you do a video going over the updated /r/bodyweightfitness Recommended Routine?
This is so unbelievably helpful. Thank you so much for taking your time to create this. Much gratitude.
Hows the excercise? its been two years dude..
Thank you so much for this video! The recommended routine seemed a little bit complicated and I thought I could never do it, but after watching this video it turns out I can actually do this routine!
Hell yea!
Can you please make an updated one? it's been 3 years and there are quite a few changes
Thank you for making and sharing this routine. I've always been put off exercising when I can't see myself progressing or getting stronger and give up, but with this I see a little improvement almost every day and it really motivates me. 3 weeks in and I've gone from a 15 second plank to 60 seconds (I could even go longer!) and I've started to progress to the next exercises for the strength bit.
I didn't watch this video to begin with so I have been attempting the pull-ups/dips but they are definitely the hardest for me, although I am making progress with them.
Very nice to read knotty. Great progress! Keep up the good work.
Thank you for this. I really appreciate this. I started doing the 50 kb swings a day to get SOMETHING happening, and then trying to find a regular at home workout got overwhelmed with options. I love how you broke this down. I start today =)
Are you still doing it?
@@SumilatsFansReadURLs With a few breaks due to bad form and some internal medical issues which were not related, yeah, I still am. I'm older now, but I feel it's helped keep me in the best shape I can be in .
@@jamesbarros950 Nice
You're such a great teacher, you're calm, clear, and reassuring
Thank you! 😃
Great video by antranik! Like allways! I am so happy for you that this video kind of exploded and you gained more fame. all the people outther should know about your incredible work. yesterday i purchased the ring routine and did my first day. it is so fun like you said. i am really lucky that i found your channel. keep up the good work, you change lives!
Thanks for the kind words and the support!
I remember this guy showing some rotator cuff exercises which totally healed my nagging shoulder issues, thanks!!
An excellent routine, Antranik: very nice. I particularly like the progressions within the exercises. Literally anyone can start today, somewhere in there.
Wow, thank you so much Kit! Lovely to see your name! I hope you're doing well.
@@AntranikDotOrg We are; because we work from home anyway, the lockdown was not a big change (but having to cancel all the 2020 workshops was, of course). Thank you.
Thank you so much for making this. I read the RR a while back and couldn't fully understand it and decided not to follow. Now you have make it pretty simple and easy to follow.
Thanks Andranik, you're awesome
This is an amazing video. Saw this yesterday on r/bodyweightfitness and saved it immediately to watch it later. Was worth it.
Thanks a lot for doing it. I am following YAYOG beginners program. See you at r/bodyweightfitness.
Thanks for your content! Perfectly timed with New Years. I like how you mentioned the Daily Discussion Thread, hopefully this will help reduce repetition of questions.
This is exactly what I was looking for! The r/Bodyweightfitness is great but so MANY words! I like actions over words! :-)
Exactly why it was made! Thanks Jeff!
I love the dog who shows up with his ball.
Thanks for the video. This makes a lot more sense to me than the text.
I’ve been doing sets of 50+ push-ups wondering why I wasn’t seeing lasting results. Thanks for simplifying the idea of progression
Glad to help!
If you're doing 50+ push ups and not seeing results odds are you're doing 50+ girl push ups.
Pure freaking gold. I LOVE this channel.
Thanks for this. Back after along time away from a fitness lifestyle. Getting away from the iron (and gym dues) to bodyweight workouts at home. Subscribed.
I will start doing this today! I am now sitting at 62kilos and 190cm. See you guys in 1 month. As of now my shoulders are very click a lot and my back cracks whenever I lift my leg backwards, probably bad posture...
Yo hows it going
Man you've got an awesome spot to workout! I try to be grateful that at least I have a safe park with a couple of rusty pullup bars, but I'm not going to lie it would be awesome to have rings, parallel bars, different height bars, etc.---while also having beautiful weather and an amazing view!
Thank you so much for this video! I'm more of a visual learner than anything else.
Thank-you so much....I've really been researching calinthetics and this is the first vid I've come across that clearly explains progressions rather than assumes they're already done
Isn't it crazy how sooo many videos skip that EXTREMELY IMPORTANT bit of info?
Sub'ed cuz of the the quality! Keep posting such great vids with new programs/methods!
Thanks Pakalini!
Love your video man ! Simple and no bullshit .
It will be great if we can see a bent arm straight arm routines sample from you .
Wow! excellent presentation breaking it down for novices - like me. You make it so clear & make me believe I can do this. Thanks Antranik!
Thank you and you're very welcome!
You're doing a great service. Subbed and liked. Thank you for taking the time to make this routine.
Great vídeo, now when someone asks me about calisthenics I'll just pass this link. Perfect introduction.
Thank you, Antranik! Keep up the good work, man!
You're always coming out with great content. Definitely one of the best on YT. Thank you!
Great video, clearly explained, well demonstrated... and bonus cameos from the cute dog. :3
Good luck to everyone starting!
I appreciate you for your kind help and advice.
Thank you!
Thanks Antranik, your videos are super informative!
Can you do an updated video for the updated RR please?
Just use your brain
@@casasose lmao
When you were showing clips of your dynamic stretching video I was like: "Wow, he shot the video in two different cities"
Quality material, as usual. Those patriotic tights tho :P
your voice is so calm
Thank you!
I swear, I can't pay attention to your videos because your dog is distracting me. He's so adorable!
Especially the clip where he was holding his ball. He just wanted to play fetch!
Fantastic content as always. Thank you for all your work!
Thank you for an informative and easy to follow guide.
Brilliant video, as always!
awesome man, congrats for this video. it's really useful to understand the whole routine!
thanks its really helpfull foro one of those Who wants yo start in calisthenics .
Would love a video on the new updated to the routine :)
Very good exercise program, thanks a lot :)
Glad you're enjoying it!
sweet video thanks man. can you explain the idea behind bodyline drills and why they're an essential part of the warm up? cheeers!
Wow this is super valuable, thanks a lot!
Hey Antranik can you please make an update video since the routine has changed?
Was it a big change? Sorry i'm new to this too.
@@leobesa2887 Late reply so you probably already now but a decently big change. The skill work and L sit were removed so it is purely a strength routine now, bodyline drills were removed and 3 core exercises were added. Another leg exercise (hinge movement) was added to pair with the squat.
Thanks Antranik!
You're welcome Greg!
7:50
I love how the dog is just like "Um weren't we playing ball just a second ago wtf hooman?"
You missed the timestamp xD More like 7:41
@@eggegg9026 thx bc i was confused af
watching this video makes me realize how poor I am when I don't even own a table... nice video though! :)
very good and helpful video, thank you!
Glad you liked it! You're welcome!
awesome video. thanks mate!
Wow this video’ve explained everything. Thanks bro
Hi! Is there an update video for the this routine? :)
Good Training bro 💪
thank you for this video. subscribed.
Hi Antranik, I have a few questions on the RR
1. What do you do after you reach the end of the progression, such as completing the FL or performing the deep step up? Are there any more intense workouts to follow?
2. For now, I do a modified rep for rows, going from a one leg FL to a ice cream maker and back to a one leg FL, followed by a row. When doing this "super reps", my back get extremely exhausted and I can't perform my pull ups with as much intensity. Should I a) Decrease rep range for "super reps" or b) Increase rest time well over the stipulated 1.5 mins?
3) I currently do jump squats with short rest intervals to increase leg volume while working on cardio. However, the jump squats seem to be increasing the size of my butt more than my legs, how do I curb that?
1) Like, you mean front lever rows? You move onto a harder front lever row shape like advanced FL rows or one leg FL rows. For deep step ups, you could move to a higher platform, or do pistol squats or other exercises depending on your goals.
2) Definitely increase rest time when you're performing super hard like this.
3) Try sprints instead, uphill, if you can find a hill. It could also be genetics.
Overall it sounds like you're quite intermediate/advanced and you would benefit from creating your own intermediate routine.
Thank you for the reply! I do not really know how to create my own routine, that's why I just modify the RR and make these "super reps". The routine in your website seems to also be like the RR, just tougher. Do you know any additional routines that are tough? :o
Great routine. Couple of questions.
Is this rotunine good for building mass and defining muscles? Is there any guide about diet oriented for the previous question?
Thanks a lot!
reddit.com/r/gainit
The RR on Reddit, says the First Pair is Pullups and Dips. In this video here you show this pair as the third step. Would you recommend to change it up this way? First Rows and Pushups than Pullups and Dips? Thank you for the video.
If you have the prerequisite to do the pull ups and dips, you can do those in the beginning before the other exercises. That way, you're doing the hardest thing first when you're still fresh and everything else is relatively easier. I presented the pull ups and dips last, because it made most sense from an educational standpoint. Hope that helps.
Antranik DotOrg Since you are here, what should I do if I start plateauing?
Push-ups are easy, can I modify that?
Muhammad Nazrin Like the video says at around 4:30, progress to a harder form of push ups. If you don't have rings, do pseudo planche push ups. Rewatch this section: th-cam.com/video/AB3HhP2GYk0/w-d-xo.htmlm43s
Antranik DotOrg I don't have rings yet, I've been doing PPPU for a while now.
If I increase the rep from 3x8 to 3x10, is it okay?
Muhammad Nazrin Lean more forward and/or elevate your feet to shoulder height (decline PPPUs). There's no limit to how hard you could make PPPU's. If you lean far enough your feet literally get off the ground.
L-sits are one of those things which really bug me because my arms are physically too short to get any substantial hold without parallettes.
do you have weak shoulders where you cant press your arms down all the way? Try doing them on your fingers or fist.
Same
SAME
harry singh well I have enough strength to bang out a few HSPU’s so I don’t think I have weak shoulders?
Very helpful, thank you
Hello! I am new to the channel and I LOVE IT! Thank you I am working on holding all the exercises for 30 sec , but I was wondering if you will recommended doing cardio 2-3x times for the rest of the week! Thank you in advance!
Yes of course! Cardio is a fantastic idea to do at least once a week for maintaining cardiovascular health. 2-3x is great as well.
What about that "Core Triplet" that's mentioned in the recommended routine? The main reason for me why I wanted to go for it is that I can do it at home pretty much without equipment. But these core exercises seem like they don't have any suitable variations... Then again, your planking variations in the warm-up seem like they replace them?
I am missing a link to where one might acquire those flag spats at 5:34. I am deadly serious.
I got lucky. It was from a garage sale for $2
Shouldn't the pistol squat be the ultimate bodyweight squat? Or it too hard to achieve on a bodyweight routine?
Deep Step Ups can have the same effect strength-wise with a high enough step.
personally, i find deep step ups far more difficult than pistols. you can go even deeper with them, and well, there's less of a balancing aspect to them, if you're into that.
True dat!
Excellent!!!!!
This was very helpful!
Thank you. This is awesome
hi Antranik, I have a question regarding the bodyline drills. Do I have to work my way up to a minute by multple sets, or should I just focus on one set max hold. , for example now I can hold a plank for 45 seconds, should I take this phase of the training like a warm up by simply performing a single max hold hoping for a 48 seconds the next time or should i regulary train them by performing 5 sets x 30 secs. I ask this question because after training like this for some week after reading overcoming gravity II (awesome and it credits you!) it takes me 25 minutes (I include some skin the cat) before I actually get in to strenght work...
I'm pretty sure you want to try for 48 seconds and keep it up till you get a minute, if I understood him correctly.
Joshua Houston thanks!
please make a new video for the updated routine. would be great. signed, a beginner
Are all the bodyweightfitness routines in one folder /playlist? I see a lot of yoga routines videos. You sold me in the video above and I was looking for videos going into each of the three parts more in detail.
Rob Evans check the TH-cam description of this video for links.
I have a question Antranik.If i can do for example 5 diamond pushups should i add the next 3 with regural pushup until i am comfortably doing 8 diamond pushups?
I’ve been working on this Routine for a little while now, but I’m running into a wall when it comes to handstands. I can do over a minute of planking, but I’m completely lost when it comes to handstand. I struggle to even get myself up the wall and closer to it. Is there something I should/could do in between planks and handstands?
Do you have any recommendations for after workout stretch/warmdown routines? I'm thinking of starting this program or one like it, but I have a history of back issues and don't want to cause problems for myself by not stretching properly after a workout. Thanks!
Thank you!
I am a bit confused on warm up section. When I click the link I see 6 videos . I think we have to follow the bodyline drills video. Then we have a video of upper body warm up and a recommended routine warm up.... Which one do i follow?
I can't do 3×8 horizontal rows or diamond push ups so I know o shouldn't do dips or pull ups yet but could I sub in reverse chin ups (not pull ups) because I can do those and chair dips? I'd appreciate it so so much if you can give me input! Thank you!!
Nice video. Thank you.
Glad you liked it!
love it, thank you!
Hello and what about false grip hang,Scapular push up, scapula pull up ? Can they be add into skill work before HS ? And loaded stretching,mobility after strength work ?
matko hocht absolutely! Those are excellent additions and modifications. Only thing different I'd do is maybe the false grip hang at the end
Of the workout so that your grip strength is not affected for the other exercises.
Awesome thanks !
4:02 aw the little kids running up to the rings to try support holds
The recommended routine has changed a lot on r/bodyweightfitness and I now find it less accessible without material. Is this still considered a good routine?
Yes.
@really sore knee why are you gay?
@@vulnerablerummy he's not gay, who told you that he's gay?
@@RobinTheSniper where your proof he's not gay?
Guys shut up
Hi Antranik,
Are there modifications you recommend for people with slight lumbar disc bulges/herniations? Body squats typically bother my lower back. I am a frequent Physical Therapy goer and core strength is emphasized in addition to fixing posture to reduce lower back/glut medius activation. I struggle with these two activities. Would really appreciate your thoughts!
This is an answer best suited for your physical therapist! Have them review the program and see what modifications would be best. Personally I'd recommend you avoid the squats and any other exercise that you know aggravates your condition as the notion that "no pain no gain" is basically bullshit.
I don’t have access to rings :(