How I Built Muscle At Home (Without Weights)
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- เผยแพร่เมื่อ 7 ม.ค. 2025
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Here's the minimalist bodyweight routine you guys have been asking for! (it's free)
www.wanheekim.com/free-minimalist-bodyweight
Hi wanhee! this is for boys and girls? :) and is there a difference between bodyweight and calisthenics? I saw everyone who does calisthenics and bodyweight get a really aesthetic body, but i'm a girl and i'm afraid i may get like, to much muscle, I just want to be lean :)
Do you do both upper and lower body same day
UPPER BODY: (5-12 Reps)
1) Body Weight Dips (2 Chairs)
2) Inverted Row (Table)
3) Rows Cat Lifting (Cat)
4) Pushups
LOWER BODY:
5) Bulgarian Split Squats (Chair)(Start w this)
6) Pistol Squats (Chair)
7) Romanian Deadlift
8) Hip Thrusts (Coffee Table)
OPTIONAL:
9) Backwards Step Ups (Stair/Coffee Table)
10) Abs
11) Resistance Bands
ty bro
What does 5-12 reps mean?
@@topsy2973 its how many times you do that workout, like say I do 12 pushups, that'll be 12 reps
@@topsy2973 its how many times you do that workout, like say I do 12 pushups, that'll be 12 reps
@@topsy2973 kinda the same with sets, say I do 12 pushups, and I redo that 5-8 times, I would've done 5-8 sets
Once you've mastered the cat row you can move on to the dog row, then progress onward until you reach the horse row like a master.
lol
You probably won't see this comment as it's like 7 months since you posted this video, but just wanted to say I really enjoy the no bullshit style of your content and in particular this video. Cutting through any excuses we might give by showing so many variations and adaptations to prove that almost anyone can do exercises and get in shape at home is really powerful, and the fact you show yourself in such a real way here is also very impactful - letting us see your body as it really is (in shape and athletic, but not some super-perfected chiseled physique), showing your real living space, your cat, not wearing some sponsored gym kit that makes you look like a superhero but the same sweatpants and socks we all wear, it's just so relatable and makes me feel much more engaged and motivated to try this myself. Although I don't have a body like yours, I feel like my living situation is similar to yours, so there is no barrier to me hopefully getting to where you're at physically. Whereas when I watch those superhuman influencers with their perfect spandex ass, 8-pack abs, and gymshark athletic wear at some expensive gym it feels like 'yeah, I COULD do what you're telling me to do, but really, am I ever going to end up finding the time or dedication to devote my whole life to becoming that gymrat meathead? No.' Thanks for keeping it real and delivering high quality, well planned, well edited content.
8:45 bulgarian split squat
instead of pistol squats, narrow squats and staggered side squats
13:27 romanian deadlift
13:40 hip thrust one leg
Really like the content - you have a great understanding of these concepts and really like the “don’t become gym dependent” mindset. Looking forward to the injury recovery/lower back content - I’ve recently recovered/recovering from a lower back injury and the hip flexor focus is real!
Would also be interested in body weight/home workout plans if you were to make and sell those - others might as well. Cheers!
Thank you very much! Working on something right now ;)
I love all the “transformation videos” talking about what you were to what you are now. And other things you implemented to change your attitude and mentality. Thanks for the tips on home work outs, definitely going to start trying them!
Thank you!
I'm disabled on one side of my body and I used calisthenics and cardio to lose 27 kg, but then I plateaued and and injured myself. That said, this is excellent motivation for me to lose that last 15 kg. Thanks for all your tips!
I‘be never looked forward to someone’s new video this much. Your videos are so good. Very informative and engaging. You had a unique way of explaining things that’s really engaging. You should make a program man. I would love to try it.
Thanks a lot man, really!
I don't know what it is about the way you convey your information, but out of all the health and fitness people I've been scouring on the internet, you're the most convincing. I really appreciate you sharing your journey and inspiring others. Looking forward for more, cheers!
Thank you so much! Means a lot :)
I've been doing these but I struggle with discipline and consistency but after this video I plan on journaling and working on consistency I'll keep you posted I'm currently 170lb
Hows going?
شكرًا
I love all these videos. Please keep making them. You’re so inspiring and you are helping SO MANY people and you probably don’t even know it! Thank you for all of this. Keep up the great work!
Thank you!
At 15:19 we see your amazing book collection. Would love to hear about some of the ones that helped shape your mind
Wanhee, you have the perfect body. This is what the ladies like, not the huge body builders. Keep up the good work! 😊
speak for yourself Lisa
I spent years powerlifting and it’s only in the last year I’ve realized how necessary BW and calisthenic movements are. I just started BJJ in April of 2022 and at 46 I see how the two tie in. Thanks for the great content.
hey ! what is BW & bjj ?
got a lot of respect for ya dude all these other guys won't film unless they have the perfect lighting and editing but you're the only real g representing
This is great for us introverts who don't want to be seen at your local park with the elderly doing their exercises and kids running around
LMAO
lol..i actually enjoy the parks but I do understand..i personally hate the gym atmosphere and will never set foot in one again, ever.
@@mmafan3 same here buddy 😂 plus the natural environment is better
@@The_Merry_mellow absolutely. Nothing like being outside
@@mmafan3 I touched grass which in and of itself is an achievement 😂
Love your content. Always look forward to when you post. Home gym has become invaluable during these past few years.
thank you :D
i love how you show the at home workout in an actual normal home!
Excellent video! To be honest, you don't even need the gym at all (unless you need to, depends on your fitness goals or need of use of equipment). Bike riding daily for 1-2 hours, press ups, burpees, buy small basic equipments that can work out on each muscle, and many more outdoor activities. This worked for me very well to help me keep myself fit and lean. Gym is sometimes a waste of money and you only need to spend at least 45 mins to 1 hour per day.
Everytime you post I get excited to learn something new
Happy to hear that!
I just love your channel. I've been doing weight training and minimalist training calistenics style for years and I still learn so much from this series. Especially helpful when trying to work around or heal injuries 😊
You’re killing it. Looking forward to every video bro
Thank you josh :)
Best new channel hands down
*A pull up bar or finding a bar like a outdoor swing set would be very beneficial. Pull ups are important*
If you have a bunk bed, using the top bunk to pull and the bottom as a “floor” can make a good inverted row setup
I never knew you could use the turn of the counter as a dip station. Thanks for this video.
Man, I feel so relaxed watching your videos. This is my perfect type of fitness channel.
ive never been excited to see someone make a new video like i have been with your channel! love the vid and omfg cat rows are so cute i was dying
Thank you!
not easy to find natty fitness influencers
√
Natural hypertrophy
You so true for that
@@DavidEjeteh what means nattty hyper trophy?
@@stevethea5250 I would say that it’s when you’re not on steroids
I'm here after reading your email that you uploaded bodyweight exercises.
Great video once again! Definitely shows how easy it is to use common household objects (and pets) to train.
Exactly!
Awesome video! This is the best fitness influencer in the tube!!
best and most helpful video I have come across. I live in a small apartment and it's great drawing inspiration on ways I wouldn't have thought to use all my furniture
I've never been able to do my pistol squats. Seeing you do this is motivational. I've been trying to build up to it.
this video just kills it in every sense man 10/10. thank you!
This video was what I needed frl, whenever I skip going to the gym I was wondering on how I could still do a decent workout at home and this video explained everything I needed💪🏾
This is one of the BEST videos I've seen on home workouts. Thank you for sharing! You make this so approachable. I'm so glad I came across your page! Keep up the great work!
Wow finally a REAL fitness TH-camr , had to sub!
Awesome content man, I really dig the honesty and the no excuse principle. Would you please make a only dumbbell version for a full body workout? I wanna take it to the next level, especially back exercises (which I have neglected together with shoulders)
Search “dumbbell pullover” on TH-cam, also incorporate some single arm dumbbell rows (can’t be done bent over or with a chair), and dumbbell RDLs
Will keep it in mind!
This was solid and attainable. It really is a mindset. I lost about 4 months worth of strength because I stopped going to the gym. F that place, nothing but haters anyway
I use my random rod for stability when doing bulgarian split squat. Or a chair back.
1:50
Just bcoz he gives alternatives to "excuses" makes this a great video in itself
Hey, ever done weighted calisthenics? I’m not working out right now because of an injury, but it gives you pretty awesome gains, don’t even need a lot of weight.
hey man loving your videos and youve got me reallly into bodyweight training! hope to get to the gym at some point to start your work out routine love your content man dont ever stop
Hell yes! I hope to help you all the way
Bro love ur content, really relatable with normal guy . Will love to watch ur back pain and football exercises. Love football but I have serious back pain so sometimes I can’t play.
Thank you very much for another excellent video. This is your best-ever yet video and a topic not covered by many fitness influencers. And you are right - now I have no excuse not to train. lol
Loving the personal trainer Iru
your best video yet!
thank you!
Just what I needed! And love the kitty cameos 😆.
Thank you!
today I cancelled ny gym membership. there are just waaaay too many ppl. dealing with the public blows. I'm just sick and tired of being crowded all the time. most ppl are completely inconsiderate (not re-racking weights, asking u questions mid-rep, camping out on a machine, etc.) and today was just the last straw. going back to basics and going all bodyweight at home. gonna save the gas money. save the membership fees and invest in a weight vest, bands and a pull-up bar. time to simplify. time to cut dead weight.
the algorithm must've heard me cursing under my breath as I left lol. this was at the top of my feed.
You have got one dry sense of humour, my friend. Love the videos
loving your stuff man. Just started 16:8 fasting... Already hungry lol. Could you please do a video of what you eat in a day with calories, tips and cheat days. Keep up the good content my G
Please do the beginners guide, love your videos
I like your cat. During lockdown when I worked out at home my dog always wanted to play during that time.
i cant do the inverted row, as i have a shoulder which is prone to dislocation, is there an alternative i can do instead of the inverted row? what do you think of Seesaw Lunges
Front & Back for the lower body workout?
I really like your content! although i do think it's better to go for the positive approach instead of thinking people are finding excuses. Maybe approach it like: "Maybe you don't have a random bar lying around, this other method might help." helps a little better than the general accusatory tone. Anyways, thanks for the great content and keep it up!
Great video!! I have a question, would it be ok if I perform 3 sets with 5-12 reps? or would it be even better to just keep it 1 set per exercise?
Queen Iru is very supportive of fitness and health 💛🐈⬛
I look forward to you getting into more videos! You’re awesome keep it up 👍🏻 ❤❤
Daaamn, this looks like a whole lotta fun. I'll try it right away.
Good advice with the kitchen corner. Because I really have only one chair. 😅
I agree training is about mindset
I apply simple train principle and I realized I can excercise even naked with bodyweight and running drill
Loving your content man! Congrats
Those are some strong ass chairs
Hello, Wanhee really enjoyed the video. I have a question. Can i do them everyday for 6 days a week by alternating them one day upper and one day lower?
Inspiring, as always. thanks Wanhee! By the way, I just noticed that "relationship" is no longer in the tagline of your TH-cam channel, hmm why? It would be also interesting if you have episode on relationship, not only romance related but also the relationship that we need with ourselves. Just my 2 cents 😁
We'll get there soon enough no worries ;)
2:11 it all in yur mind .if said i cant you will evrything can
Such a positive video! 👍😊❤️
Good stuff 💪 thanks got some tips. Keep it up bro 🔥
i'm laughiong my ass off :D i love how u predict my reactions "oh i don't have two chairs, i don't have a table"... i live in a student dorm, i literally have no furniture here. i have one plastic shelf tho. i'm watching this video sitting on my floor. maybe i'll get a table so i can do some of these :D
Hahaha nice! where there's a will there's a way
Love this guy! Laughing at all the random excuses! 😂 I’ll just add that diamond hand pushups is a great triceps exercise.
You don’t need a lot to look amazing 👌🏾
Yes mate!
tomorrow I will start my training with this, we'll see in 3 months
This is great stuff, thanks for posting! I really like your fitness journey. I was wondering if you could answer a question for me. Have you ever used any of these custom meal plan tools? I got one from Next Level Diet to help me build muscle and I actually like their plans. Was just wondering if you've heard of or tried any of them yourself. Thank you!
Great video! Looking forward to your three day workout routine 💪🏼 are we going to see it soon?
coming very soon!
Love the humor and pragmatism 😅 Keep it up! 💪🔥
the only issue I find on training at home is when I need to add weight so I try to do workouts with lots of reps or combined with compound movements and with the little weights I have at home works well.
Thanks for the video, can someone tell me some amounts for the lower body, abs and biceps? I am perfect with the 5-12 reps from the upper body
This video is gem 💎
You are GOLDEN! 💯
Which chairs on Coupang would you recommend? Korean chairs are super prone to break! ㅋㅋㅋ!
good question. no idea haha
Great vid 👍
Hey wanhee , do you take any suplements? As creatine for example?
Hear me out😂
I have chairs but no strong pole or stick
I have tables but 1 is old and broken which I think will break after some reps and the other is super light so when i try to do the inverted rows it falls over.I tried adding weights on top of it but it didn't work.I might need a lot of weights and i dont think i can do that
Can you suggest ne things to make it work for that light table maybe best way to add more weights on it😂Cause just books is not working
One of the best investments you can make is a set a gymnastic rings. Relatively inexpensive and super versatile, indoors / outdoors ,all you need is something to hang them from. The only thing missing from the work out plan is an overhead press, i`d suggest including pike push ups or for more advanced folks, wall assisted handstand push ups.
does he recommend doing upper AND lower body per day of workout or do the normal 3 day split?
For the first tip u gave, I literally thought "I don't have good chairs tht can help me do tht" and then u talked about using the kitchen. I immediately went to my kitchen and realised I could do tht even without chairs 😅
I know we're in different countries,.. But.. Anyone know where to get those bands he's using the full circle bands..
I got a set that has the handle.. But I've been looking for those bands everywhere.. No luck.
Thank you and thanks for ALLLL your videos friend!!!
Hey, where is the bodyweight workout routine? The video says it's in the description but I just see the previous posted routines to download
coming very soon. Just fixing a couple things.
@@wanheekim oh okay, thanks man! Great video by the way 👏
Yay new video
Wow, it's like you read my mind. I was just thinking this lol
I know you say to work your progressive overload weight routine only 3 days a week for 1 hour or less each session. BUT are you training in other ways on the other days or are you full resting the other 4 days? Please answer as this is the one point I am not clear on. oh Yae, LOVE the cat row 🤣
You can either full rest or do light cardio like walking, or regular cardio to keep you on the leaner side. Also, passive exercise (walking, stairs, moving more in general) is perfect to complement your training
@@reigengi5941 Thank you very much for taking the time and your answer, very much appreciated. I use to work out for 2.5 to 3.5 hours with minimal rest doing lots of super sets with drop down and up sets. So in the work out it would be 50 or more sets. Being that I am 5'8" 145 lb it was too much as you clearly pointed out. I really appreciate this program you have shared with all of us and the logic of "hey if you have a life, and you need energy for other things, this is all you need" And I thought, well, I can't argue with your great results, let me try this for at least 6 months. I feel much better already! So just getting this last point clear about off days really helped me to understand and apply your program. Very grateful to you!! Wishing you continued fulfillment, health and lots success and happiness always!! 👍
I go on long walks and do jiu jitsu 3 times a week :)
@@wanheekim 👍 🙋🏻
Please make a video about your back pain cause I am having back pain since 10 years even I am training regularly
Currently is very interested in your program on your website. I also have access to a gym. Do you have any guidance on gym workouts?
I do yes! I haven't released it fully yet but you can sneak peak it here: www.wanheekim.com/minimalist-training-system
That cat is living his life
Thank you wanhee😍😍😍😍😍😍
I understand cardio isn't the most important component of your workout tips... I really enjoy skipping rope recently, is it still okay to do that and work on that? (Say during rest days after these workouts?)
Yes it is okay. He actually encourages us to walk about 10k steps, especially on rest days as a form of cardio. Skipping rope is equally great I guess
With these exercises do you have rest days? Also do you do sets like 3 sets of 12? It’s just a question I have because I want to know how to do this properly.
yeah im wondering as well
Can you please tell how many sets of these, i subscribed in the link but didn't receive the routine.Thanks!