This is such a likeable, natural guy. In contrast to so many other TH-cam fitness gurus, he really looks comfortable with himself. And sensible advice too!
Hi. I aspire for those numbers as well. Before at 90kg I could do zero movements. Now at 80kg, still can’t do 1 chin-up but can do 2 push-ups. How did you program this type of workout for the 1 year and 6 months? Can you give me some advice? I’d really appreciate it. Thanks. Stay blessed 🙏🏽
@@maalikfazal1406 Hi brother, I trained 6 times a week only with a doorway pull up bar cause it was quite intimidating for me to train in gym cause I wasn't able to do a single pull up.I trained 6 days upper body 3 times & lower body 3 times.Upper body chin ups & diamond push ups and lower body bodyweight squats.I started with inverted rows and knee push ups and after being able to do 10 inverted rows i started doing dead hangs to increase grip strength followed by negative chin ups.same in the case of push ups.After doing 20 reps with knee push ups i started regular push ups and similarly progressed to diamond push ups.Remember consistency is the key and if you feel like skipping training sessions often,i would personally advice you to train immediately after waking up.Cheers
Now, in my humble personal opinion, I like your choice of 3 exercises much better then his. Keep it up! Love to hear of people like you and hope more people take good example from you.
100%! Appreciate you Al! I'm a 63 year old, training calisthenics for 3 years. It really transformed me. I can do full ROM ATG squats touching a 6 inch tall block at the bottom. My max pulls = 16. My dips are better and I can do a bit beyond 90º. YOUR ADVICE IS GOLD! TY!
54 years old, these exercises have been core of my exercise program for years. I learned handstand from circus masters, so my body position is quite aligned, and I hold for up to a minute. No other exercise cues/demands better posture. The inversion creates new neuromuscular connections concerning body stabilization that carry over to regular life. Handstand is an inverted vertical plank- and that is a useful image- a 2x6 wood plank balanced on the small edge
I'm a long-time subscriber as a fitness enthusiast with a Crossfit background I enjoy the mobility work you showcase on your channel. This channel is free while Mobility Wod costs an arm and a leg.
@@madden7732 no problem if they're done correctly ! It puts the knee in a pretty dodgy position , keeping it over the foot not inside is important like when squatting for example.
i would have guessed the three exercises to be pushup, pullups and squat. i currently do wallstands daily, also do pullups, and am working on the progressions in convict conditioning toward the pistol squat. i also just got my copy of your book 'stretching your boundaries' yesterday. i only started bodyweight calisthenics about 15 months ago and bounced around a bit. now, i'm mainly following the progressions from the convict conditioning book.
not all people can do the hand stand but it's a very good exercise. the top 3 exercises most people can do are jogging/running, burpee (better if crossfit style), then squats. the 4th exercise is the jumping rope, very good for cardio and losing fat. 5th would be pull ups but some people just can't do it. it's beneficial for back and arms.
For me the best ones are: Squats (in different positions) Hangs (for front and back), push-ups (front and back), & Rope jump (which is a great exercise for cardio and heart rate). Either way, we are not too far apart from all that you've mentioned.
If I could only do three, they would be sprinting (outside, or in place), decline pushups, and chinups. Sprinting works the glutes, quads, hamstrings, calves, and heart, so it covers legs and cardio. Decline pushups hit mid to upper chest, front and lateral delts, and triceps. Chinups hit rear delts, lats, rhomboids, and biceps. So all three hit most of everything, and if you can do enough pushups you've got abs covered, too. :) Lower back and obliques are missing, and that's a problem, especially the former!
I like that you mentioned sprinting because i don't do well with distance Im a natural sprinter, before i put on my weight. Can you say a little bit more about your sprinting please?
@@eahannan Sure. When the weather and season permits I go to a local football field and run my sprints there. I use a kitchen timer set for 20 seconds. I also wear a heart rate monitor. After three light runs of increasing intensity, I'm ready for sprint #1. After the timer goes off I slow down gently, then check my HRM. If I've hit (or exceeded) my theoretical maximum heartrate, I'm satisfied. I'll do three to five more sprints after that. Once a week is sufficient, once every other week is fine, too. Now, when the weather sucks, I sprint indoors, in place, high knees, as fast as I can. Second best, but it does work.
Grip development important in feet too even though toes too short to grip most things. Having toe strength like a ballerina develops calves that will look like well trained forearms in time & offer flexible stability when walking on surfaces with poor traction like sand & improve jumping power too.
Hi, I'm a 65 year old women. I'm a powerlifter, so I'm pretty strong, but, I can't do a pull up to save my life and I'm pretty sure that handstands will be equally as difficult. I think I have issues because I don't have any curve in my back, and my chiropractor says I have a military neck. I never knew I had these issues until I started powerlifting and realized that when I arch my back for my bench press , even though I feel like I'm arching, I can't fit even a flat hand under my back, so, I've been working on lot's of mobility training
to me, its Pushups (you can do many types of pushups to make progress). Rows, pronated to hit the back and rear delts, neutral grip for middle of the back. Squats, many different ways to do a squat.
You Sir are a true thinker. Almost everyone forgets how important the back is. It needs strength and mobility. Problem is people hate doing bridges. Merci.
Hi Al. Thanks for the amazing content. I have been having a problem I can't correct for years now. I can't feel the left side of my chest during push ups, and my pull ups also feel off somehow. I realize this is most likely because my shoulder blade doesn't move properly and I can't seem to get the mind muscle connection to click. My left glute also refuses to engage during squats. Any help would be heavily appreciated. Keep up the good work Al.
Have you looked into the PRI approach? (Postural Restoration Institute.) It can make a lot of the left/right asymmetrical discrepancies way clearer. Neal Halinan (sp?) does a lot of videos on this.
Have you had any experience and success with working out daily, ie, one push, pull and leg variation for one AMRAP set or autoregated sets? Thanks for all of your awesome content!
Thanks so much for your always awesome advice / guidance, and for your ever smiling & pleasant nature. God Bless you, brother. P.S. The trimmed beard makes you look even better!
my club told me...no covid carnet, no entrance.. i wont let anybody make experiments in my body...and these exercises suit me very good....must look for other exercises thanks than the gym´s...have seen other al´s videos...thanks , you´re the man!
The Only Exercises That I Need Are: Pull Ups,Hanging Heel Hooks, And Tuck Jumps:30 To 50 Reps Each -Push Ups, Sit Ups, And Air Squats:150 To 200 Reps. Elbow Plank For 6 Minutes In One Go! Plus A 3 To 6 Mile Run And A 500m to A Mile Swim! And Occasionally A 12 Mile Ruck!
Al - you said that walking is important, but it is not an exercise. Why so? I do driving part time as a profession. When i go walk, it is such a joy unimaginable. Also what are the benefits of incline walking over running? Or even sprinting as some of the guys here are practicing?
Pseudo planche push ups on fists!!!! Pushing from your hips.... you will build crazy chest, and strength gains for the upper body is immense!!! Every body should try this with slow eccentric form... every rep 3 seconds.... man!!! This is even better than bench press...
So you do not recommend any aerobic exercise? IMHO it is as important as the grip in order to be a "functional human". How about running, one of the most "human" abilities?
Why only 3 when you can have 4, 5, 6 or more. Exercises are rewards to yourself. The more the exercises the more rewards. Resistance exercise Endurance exercise Mobility exercise Cardio exercise Strength exercise
What do you suggest for three geezer exercises? I can squat down to my heals and get back up 15 times on a good day and do five while using my hands on a dorr frame when my knees are giving me trouble. I can hang for less than a minute so that seems like something I can do and improve, but there is no chance of me doing a handstand. Would you suggest push ups to start. I'm working on modified push ups and improving. Or should I start with something else besides pust ups?
A pike push-up is a good blend of push-up and handstand/overhead press. To do it, get into a downward dog position with your hands a little wider than the typical yoga pose. Then bend your arms as if you're doing a push-up, raising and lowering your head towards the ground. Keep your knees straight and don't let your elbows flare out to the sides. To intensify as you get better: move feet closer towards your hands which will increase the vertical component. Good luck!
Hi Al, I’d someone would use those three as a core movements for a daily home exercise routine, are there any other’s you would add in to avoid creating any imbalances or other issues?
Yes (and I subscribed), but, that handstand inclusion is controversial - maybe choose burpees instead? Also, I kinda like keeping the exercises to "needs equipment" or "needs only your body". But that's just me!
![[UNCUT]"ตุลามรณะ"ย้อนฟังคำทำนาย หมอดูทุกสาย ดวงเมืองร้อน (หมอปลาย ฟองสนาน อ.โอเล่)I คนดังนั่งเคลียร์](http://i.ytimg.com/vi/lE5az5VvT9M/mqdefault.jpg)
This is such a likeable, natural guy. In contrast to so many other TH-cam fitness gurus, he really looks comfortable with himself. And sensible advice too!
Agree
15 chin ups
30 diamond push ups
100 bodyweight squats
If you can do so all in 1 set you will look better than 95% people
@Ali It took me 1 and half years to achieve these stats
Hi. I aspire for those numbers as well. Before at 90kg I could do zero movements. Now at 80kg, still can’t do 1 chin-up but can do 2 push-ups. How did you program this type of workout for the 1 year and 6 months? Can you give me some advice? I’d really appreciate it. Thanks. Stay blessed 🙏🏽
@@maalikfazal1406 Hi brother, I trained 6 times a week only with a doorway pull up bar cause it was quite intimidating for me to train in gym cause I wasn't able to do a single pull up.I trained 6 days upper body 3 times & lower body 3 times.Upper body chin ups & diamond push ups and lower body bodyweight squats.I started with inverted rows and knee push ups and after being able to do 10 inverted rows i started doing dead hangs to increase grip strength followed by negative chin ups.same in the case of push ups.After doing 20 reps with knee push ups i started regular push ups and similarly progressed to diamond push ups.Remember consistency is the key and if you feel like skipping training sessions often,i would personally advice you to train immediately after waking up.Cheers
Spot on Al! in a world where we have 100 different kinds of peanutbutter, it's always good to get down to the most fundamental movements.
Nice to see you supporting others in the community :)
Good to see you supporting Al's channel Matt. Don't worry. RDP is still #1
Great video. In my 70's. At home, without equipment, I do push ups, squats and table-edge pull ups to keep myself healthy..
Now, in my humble personal opinion, I like your choice of 3 exercises much better then his. Keep it up! Love to hear of people like you and hope more people take good example from you.
What a lovely Guy, Not talking fast, not showing Anger on the face nor making it impossible to do. Keep up the good work. World needs to be healthier.
100%! Appreciate you Al! I'm a 63 year old, training calisthenics for 3 years. It really transformed me. I can do full ROM ATG squats touching a 6 inch tall block at the bottom. My max pulls = 16. My dips are better and I can do a bit beyond 90º. YOUR ADVICE IS GOLD! TY!
Hey man, that is simply impressive!
My only 3 exercises is simple: running, pullup, pushup. I was in military and that's what I have. No weights no gym membership, no problem.
where legs
@@theruthlessgamer1706 he maybe do some sprinting 🤔?!
54 years old, these exercises have been core of my exercise program for years. I learned handstand from circus masters, so my body position is quite aligned, and I hold for up to a minute. No other exercise cues/demands better posture. The inversion creates new neuromuscular connections concerning body stabilization that carry over to regular life. Handstand is an inverted vertical plank- and that is a useful image- a 2x6 wood plank balanced on the small edge
Hey Al...70 years old and been a Calisthenics person for 35 years..works for me- still lean with small muscles ..
I'm a long-time subscriber as a fitness enthusiast with a Crossfit background I enjoy the mobility work you showcase on your channel. This channel is free while Mobility Wod costs an arm and a leg.
My three, done in a circuit, are:
Chinups
Pushups (and variants)
Jump squats
The jump squats really get my heart rate up if I push it.
Lunges(stepping back) will do the same for your heart rate and less impact on your knees
@@mathdavies9546 explosive lunges are deadly cardio fr.
@@madden7732 again knees are more vulnerable , but yes great heart workout
@@mathdavies9546 yeah you're right, but for someone who doesnt have articulation issues it's no problem imo.
@@madden7732 no problem if they're done correctly ! It puts the knee in a pretty dodgy position , keeping it over the foot not inside is important like when squatting for example.
i would have guessed the three exercises to be pushup, pullups and squat. i currently do wallstands daily, also do pullups, and am working on the progressions in convict conditioning toward the pistol squat. i also just got my copy of your book 'stretching your boundaries' yesterday. i only started bodyweight calisthenics about 15 months ago and bounced around a bit. now, i'm mainly following the progressions from the convict conditioning book.
I love Convict Conditioning too
not all people can do the hand stand but it's a very good exercise. the top 3 exercises most people can do are jogging/running, burpee (better if crossfit style), then squats. the 4th exercise is the jumping rope, very good for cardio and losing fat. 5th would be pull ups but some people just can't do it. it's beneficial for back and arms.
For me the best ones are: Squats (in different positions) Hangs (for front and back), push-ups (front and back), & Rope jump (which is a great exercise for cardio and heart rate). Either way, we are not too far apart from all that you've mentioned.
If I could only do three, they would be sprinting (outside, or in place), decline pushups, and chinups.
Sprinting works the glutes, quads, hamstrings, calves, and heart, so it covers legs and cardio. Decline pushups hit mid to upper chest, front and lateral delts, and triceps. Chinups hit rear delts, lats, rhomboids, and biceps.
So all three hit most of everything, and if you can do enough pushups you've got abs covered, too. :)
Lower back and obliques are missing, and that's a problem, especially the former!
Sprints are best overall leg exercise as far as I'm concerned.Every muscle is hit; it's what legs were made for.
I like that you mentioned sprinting because i don't do well with distance
Im a natural sprinter, before i put on my weight.
Can you say a little bit more about your sprinting please?
@@eahannan
Sure. When the weather and season permits I go to a local football field and run my sprints there. I use a kitchen timer set for 20 seconds. I also wear a heart rate monitor. After three light runs of increasing intensity, I'm ready for sprint #1. After the timer goes off I slow down gently, then check my HRM. If I've hit (or exceeded) my theoretical maximum heartrate, I'm satisfied. I'll do three to five more sprints after that. Once a week is sufficient, once every other week is fine, too.
Now, when the weather sucks, I sprint indoors, in place, high knees, as fast as I can. Second best, but it does work.
Grip development important in feet too even though toes too short to grip most things. Having toe strength like a ballerina develops calves that will look like well trained forearms in time & offer flexible stability when walking on surfaces with poor traction like sand & improve jumping power too.
Dr. Peter Attia was just on JRE & talking about grip strength & longevity, as well as developing his grip strength helped heal his shoulders.
Thank you !
Very interesting, thank you.
Hi, I'm a 65 year old women. I'm a powerlifter, so I'm pretty strong, but, I can't do a pull up to save my life and I'm pretty sure that handstands will be equally as difficult. I think I have issues because I don't have any curve in my back, and my chiropractor says I have a military neck. I never knew I had these issues until I started powerlifting and realized that when I arch my back for my bench press , even though I feel like I'm arching, I can't fit even a flat hand under my back, so, I've been working on lot's of mobility training
Good advise. Will start with your advise.
Waiting to your next video about walking. Thank you.
Great video Al, Thanks 🇵🇰🇬🇧
I really like your explanation, easy to understand. Thanks...
to me, its Pushups (you can do many types of pushups to make progress). Rows, pronated to hit the back and rear delts, neutral grip for middle of the back. Squats, many different ways to do a squat.
Very good advice, I will use it.
If i had to answer this difficult question...squat...full bridge...pull up💪from france
You Sir are a true thinker. Almost everyone forgets how important the back is. It needs strength and mobility. Problem is people hate doing bridges. Merci.
Instead of the handstands, one can do regular bench press, incline, and decline which will help enormously in regards to upper strength as well.
Enjoy your videos. Thank you.
Surprised the push-up isn’t in the top 3
I just love the way you're explaining that stuff👌👍😊
really useful and crucial content! love you AL!
If I had to pick three and only three, it would be muscle-up, a mix of hanging and supported leg raises, and a lot of squatting.
Thank you. Useful and Entertaining.
Hi Al. Thanks for the amazing content. I have been having a problem I can't correct for years now. I can't feel the left side of my chest during push ups, and my pull ups also feel off somehow. I realize this is most likely because my shoulder blade doesn't move properly and I can't seem to get the mind muscle connection to click. My left glute also refuses to engage during squats. Any help would be heavily appreciated. Keep up the good work Al.
Have you looked into the PRI approach? (Postural Restoration Institute.) It can make a lot of the left/right asymmetrical discrepancies way clearer. Neal Halinan (sp?) does a lot of videos on this.
Hey Al! I love your positive vibes, how do you stay happy and positive in life even in troubling times?
Have you had any experience and success with working out daily, ie, one push, pull and leg variation for one AMRAP set or autoregated sets? Thanks for all of your awesome content!
Thanks so much for your always awesome advice / guidance, and for your ever smiling & pleasant nature. God Bless you, brother. P.S. The trimmed beard makes you look even better!
1 -push-up out of bed
2- squat to do a 2
3- hang down the local pub
my club told me...no covid carnet, no entrance.. i wont let anybody make experiments in my body...and these exercises suit me very good....must look for other exercises thanks than the gym´s...have seen other al´s videos...thanks , you´re the man!
The Only Exercises That I Need Are:
Pull Ups,Hanging Heel Hooks, And Tuck Jumps:30 To 50 Reps Each
-Push Ups, Sit Ups, And Air Squats:150 To 200 Reps.
Elbow Plank For 6 Minutes In One Go!
Plus A 3 To 6 Mile Run And A 500m to A Mile Swim!
And Occasionally A 12 Mile Ruck!
What would b the best body weight exercises for martial artists
Walking does wonders for the body for such a less strenuous activity
Excellent, thank you. :)
Hey hey hey Al. I'd love to hear you go into more detail on walking! Thanks for everything you do
Al - you said that walking is important, but it is not an exercise. Why so? I do driving part time as a profession. When i go walk, it is such a joy unimaginable.
Also what are the benefits of incline walking over running? Or even sprinting as some of the guys here are practicing?
It's an "exercise" in a sense, but you should be aiming for something much more intense for true conditioning over time...
Pseudo planche push ups on fists!!!! Pushing from your hips.... you will build crazy chest, and strength gains for the upper body is immense!!! Every body should try this with slow eccentric form... every rep 3 seconds.... man!!! This is even better than bench press...
Hey hey hey, thanks al! Great info!👍❤💯
The Undertaker choke slam photo when talking about grip had 💀 AF😂
Spot on Al!
This dude seems so genuinely cheerful.
Not exactly "you really need", but rather they target basic muscles. You really need other exercises for other muscles as well.
Went to do a set of hanging after watching this! Who is your favorite trainer brother?
Makes sense. Thanks.
Logical and Good Exercises...Nice
The nicest guy on TH-cam. Brilliant video Al.
Interesting picks out I’ll give it a go next time
Good advice Al. The only thing we lack is motivation
Pushups, pullups, and squats
So you do not recommend any aerobic exercise? IMHO it is as important as the grip in order to be a "functional human". How about running, one of the most "human" abilities?
Wait! What about curls?!
Hard to argue with squatting, upper body push, & upper body pull.
3 only exercise i need
ring pushup
inverted row
pistol squat
Excellent sir
Fun mental exercise!
I actually agree, but it was quite apparent that you were reading a teleprompter.
I would really love to hear more about walking... #askal
Great Channel!! 👍👍👍Thanks
My question:
What are the best three exercises to add to my present circuit of pushups, chinups, and jump squats?
(Goal: overall functional fitness.)
Army Burpees. Do push-ups when at the bottom and exit the burped at the top into a jump. Then do your chin ups
As someone who suffers from severe GERD, handstands unfortunately are a no go. Luckily overhead presses are my favorite exercise.
What are your thoughts on Rucking? (Walking with a weighted pack)
Between Al and HAMPTON HYBRID FITNESS GUY...U GUYS ROCK.ALSO RED DELTA IS A COOL GUY
For me: Tuck Planche Push up, Tuck Front Lever Pull up, Single Leg Deadlift
hey hey hey Al, how about a 10 o 12 of your most necessary exercises?
Hey hey hey Al Kavadlo. When it comes to conditioning exercises, do have a top 3?
Strange choices. Me, push ups, squats and crunches.
Al, I’m a new subscriber here. Love this video and the channel!
Question-what are some effective calisthenics exercises that work the traps?
Yoo Al, what's up? This is OG TH-cam Fitness content!
What about if you have peripheral neuropathy? Nerve end damage in hands and feet limit all exercises!
Why only 3 when you can have 4, 5, 6 or more. Exercises are rewards to yourself. The more the exercises the more rewards.
Resistance exercise
Endurance exercise
Mobility exercise
Cardio exercise
Strength exercise
Please have a convo about walking
PLEASE
PLEASE
What is it if not exercise
@@mcsk8rg8activity
Good call !!
I think power walking is Superb !
What do you suggest for three geezer exercises? I can squat down to my heals and get back up 15 times on a good day and do five while using my hands on a dorr frame when my knees are giving me trouble. I can hang for less than a minute so that seems like something I can do and improve, but there is no chance of me doing a handstand. Would you suggest push ups to start. I'm working on modified push ups and improving. Or should I start with something else besides pust ups?
A pike push-up is a good blend of push-up and handstand/overhead press. To do it, get into a downward dog position with your hands a little wider than the typical yoga pose. Then bend your arms as if you're doing a push-up, raising and lowering your head towards the ground. Keep your knees straight and don't let your elbows flare out to the sides. To intensify as you get better: move feet closer towards your hands which will increase the vertical component. Good luck!
@@trutane I'll work towards being able to try that.
Push, pull, hinge, squat, carry.
Muscle ups, pull ups, bar deeps, / walking.
Al, you don't really consider walking an exercise ? Try a fifteen kilo rucksack on your back for 7 to 8 hours😁
Hey Al, can I work out when having a cold? How do I have to modify it?
Rest
Cool thanks
Hey hey hey , hi , i'm 45 5'7" 90kg ,my workout routine:
EMOM
10 push ups(within 1 minute)
10 Dipbar rows(within 1 minute)
15 Squats(within 1 minute)
Total 4 set
Any advice? Thank you.
Btw , i love your videos, practical.
Inreresting list. I hang a lot. My list would be: plank, hang and walking.
Great Ask Al Al. Loved the WWE cut ins.
Hi Al, I’d someone would use those three as a core movements for a daily home exercise routine, are there any other’s you would add in to avoid creating any imbalances or other issues?
Yes (and I subscribed), but, that handstand inclusion is controversial - maybe choose burpees instead? Also, I kinda like keeping the exercises to "needs equipment" or "needs only your body". But that's just me!
Can you make a video of what you eat in a day?
I would squat, row, and log press overhead
what about burpeess?
Very nice…
My top 3. Chin ups, one arm pushups, pistol squats.
My Top 2. Chinups, burpees.
How would you set up a progression program with handstands? Sets and rep scheme etc...
The Undertaker image made my day.
Squats,deadlifts,pushups……that’s all folks!1