Progressions: 1) flexibility warmup 1:52 a)wrists 2:00 b)hamstrings 2:20 c)hip flexors 2:49 2) compression work 3:11 a) hip flexor 3:28 b) core strength 3:50 3)hand placement 4:44 a) neutral placement 4:50 b) flat placement 5:38 4) progressions 6:01 a) L sitting up and down 6:17 b) tuck hold 6:29 c) single leg L sit holds 6:39 d) L sit walks 7:11 e) glutes up 7:27 f) glutes up single leg hold 7:40
These long-form vids are so helpful and informative. Im also a girl doing calisthenics and youre my biggest inspiration. Thanks for making this content and i hope u continue making videos like this onee!!
This is so true, i was always training in the gym until Ramadan, i bought equipment for home like pull up bar, jump rope and a mattt, I push ups are way harder then bench press pull ups are way harder then lateral pull; i feel so much stronger. great video!
MOTHERRRRRR 😍😍 I missed you sooo much. I started calisthenics because of you 6 months ago, I learnt so much and your videos kept my motivation high. I already have my L-sit, but this video will surely help me improving my hold. Tysm Melissa, btw I love the editing. ‼️🎀
Straight out of an oven. Her delivery is so damn consistent and accurate. I mean her focus, her distance, her voice, her pitch, her style, her exclamations and semi colon through her voice are so visible. It is surprising how she can even out distribution of informations by her words and transformation visibly, at this point it is hard for me to decide how she is pushing herself beyond what I am able to see. This video is almost double in length from her previously out out videos, with 2 different locations/spaces. At this point I watch her video multiple times as a case study. I see that she has strengthen her shoulders muscles from her last videos on youtube. Thank you Melissa for producing another one. x
You inspired me so much! I started calisthenics a few months ago and I just started to notice my progression. I’m so excited! I see my body is changing to more fit and nice form. And I feel how my body power and balance are growing! It makes me happy the most😁 I’m grateful for your work! Keep going please! (Many warm words from Russian girl living in Turkey)🫶
i'd love to see some follow along work outs from you ! i find it hard to get actually started all on my own but you have quite a way to explain things that i find clear and motivating !
I'm going to be honest . I've been following your videos as a beginner to do calisthenics for a week and today I felt like giving up because I did not see any changes. But what a coincidence this is ... Gained all my trust back.. thankyou 🎉
A week is not enough. Be patient. Think that this is a permanent part of your life. Part of healthy living. You don't need motivation or something - it's just like to brush your teeth or have a breakfast, just do it, live with it.
From my experience I just recommend core exercises (especially legs raises on floor) and triceps exercises (mostly dips and triceps extensions) because core and triceps are 90% of work on lsit. Rest like shoulders or chest works a bit but it needs just beginner level of strength on those muscles for lsit. I personally was able to hold lsit without even learning it with progressions because I have good triceps and core strength. Any questions? -ask me and I'll try to help you 💪
Greetings Meli and all your kind subscribers! I am in my 50’s and I had a blast stumbling on your channel. Thank you for igniting the desire in me to challenge myself. I am health conscious, has been working out for years. Here comes menopause and I needed to be inspired, you are amazing, love your energy, keep up the fantastic job. Wishing you a successful 2025!❤🏆
meli ,idk why but you are the person who made me wanna try calisthenics . i have been watching your videos from past 2 months now and you always fill me in with great knowledge . i'm on a mission to learn new things so imma buy your program and learn the techniques from you. love you ♥!
amazing video! thank you so much for the tips, as a beginner who recently started calisthenics, your videos are extremely useful. please keep uploading these 🫶🫶
This channel is my new favourite workout channel! I'm absolutely stunned by your strength, and you have peaked my interest in learning calisthenics. I hope you keep posting, this is so useful. Thank you!
This video deserves an award; very clear, concise. The progression is very helpful, (nice soundtrack) . Are you a PHD student in calisthenics. You are excellent Meli. Cheers X
Hi Meli, Excellent L-Sit video showing great examples of progression. There are few calisthenics training channels on TH-cam that feature a female host going straight to the point and showing excellent bodyweight exercises with great technique and outlined clearly and concisely in a well produced video. Considerably better and also different than the majority of men that try to show the same. We have many videos of men teaching calisthenics movements and progressions from other popular channels but the female examples are few and far between. Learning from both male and female experts adds significantly to the base knowledge of anyone who practices calisthenics. I don't normally write comments but this specific video stood out in its execution. I want to encourage you to keep up these types of videos for other static holds and exercises, and the way you masterfully communicated these fundamentals in training; progression, technique, and assisted alternatives. If you keep this up, you will add significantly to the female body of calisthenics training as well as the female perspective of calisthenics, which I think has a large void on TH-cam. One last note, flexibility and range of motion is something that males suffer from significantly and many a time have I turned to female led training videos on TH-cam to help with mobility, yoga, flexibility, and training techniques. These were emphasized strongly in your video, your approach was on point, and is what most stood out to me. Best of luck in your TH-cam endeavour and training. A little about myself: - Training in calisthenics for 15+ years, began with learning from a local Toronto group, Body by Chosen, and learning from and watching HBK, Calisthenics Movement, Fitness FAQ, Zef.
I do not usually comment on videos, but i wanted to thank you for this. I ve been feeling stuck and quit the gym for 6 months, like you mentionned in your video, when weights stoped being challenging and exrecices became repetitive, i slowly lost interest in weights lifting. Thank you for giving me a fresh goal, one that would hopefully make my workout journey more fulfilling ...and makes my body stronger through an increase in mobility.
Thank you for sharing great content. I was mostly exercising in the gym, in this summer I just began to workout outside in parks for fresh air and sunlight. In just four sessions I unlocked some calisthenics skills that I have never been able to do in the gym. Definitely agree with you. I will keep my gym membership just to address muscles imbalances or for winter as It is impossible to work out outside here in winters.
This is really nice video meli love ya ❤ I don’t go to gym cuz I cant afford but i been doing beginner calisthenics exercises because of u ❤ inspired me a lot ❤ love from nepal 🇳🇵 ❤
I’m so happy my algorithm showed me one of your shorts! New subscriber and I can’t wait to start trying this! Thank you so much for the lovely and informative video!
Hey Meli, I do not know where you were trained, but doing both weights and other types of exercises is the way to go. It does not matter if you hit the weights or not. What matters is that you are doing the physical work for physical training. Thanks for teaching me how to that. I just need to discover why I am obese? I should not be, but I am. All diets and physical exercises have failed to help me lose weight except for jogging. But jogging I cannot do now because of arthritis in my lower spine, five locations. Not happy about that. Anyway. Thank you for teaching me how to do that. Also, I will do more stretches with my wrists like I was doing. Thank you, again. :)
thank you. from totally immobile after an accident, i am now in a wheelchair, supposedly for 8-12 months. i am slowly doing mobility & strength training with discussion with my physio.
So you inspired me to train the L sit but I couldn’t find any tutorial so I looked up Chirst Heria and been on training for 3 weeks. An L sit tutorial from you finally comes out.
She is a perfectionist, all her videos, every second is very carefully and mindfully kept in place. The work is demonstrates through her videos, I mean from her physical strength, mental ability, discipline, precision in movement, her voice and language, the layout, the pitch, the message, the strength.. her defined goal and focus to completed it with so much grace is unmatched. There is so much more to learn and observe from her videos other than the work outs. I watch over 14hours of videos from different creators, subjects, artists, news, business, documentaries, daily vlogs well speared out to gain maximum. I discovered her like 2months ago and she right away has ranked that the top of the 1400 channels I watch, follow, enjoy and learn from. So much that if I had to invest in anything at this point in my life, I will confidently and logically put 90% in her and on everything and anything she touches.
It's really something that goes both ways. Only cali makes you "weak" too. The combination of multiple modalities is the thiiing :) My preference is strongman and calistenics.
Great progressions and breakdown of how to reach an L-sit. How long have you been in the callisthenics game? What is your timeline for reaching your current level of success?
I do L pull ups. I tried the floor version 5 years ago when a former member of a Russian circus showed this exercise to me and another member at our neighborhood gym. I didn't manage it. Thanks for the detailed progression. It looks manageable, although I'm sure it will take some time. There is plenty of room for many small improvements over months. I am going to try it.
I was amazed by your video I entered your channel and saw that you only have 4 Videos I asked myself how!!! You have such a great talent in making these videos I thought I will see at least 100 videos.. continue this great work ❤❤ I’m looking forward for your content .. I actually did not know that there’s a certain name for this type of exercises but from now on I can tell everyone that Calisthenics is my FAVORITE😂😍😍
I like the choice of background music because I'm not just exercising anymore, I'm fighting demons.
By demon you mean boredom
LOL
Call on the name of Jesus. God bless you.
FR like ninja mode 😂
😂😂😂😂
The soft dramatic lighting in this video! Love it. Cinematographic.
Progressions:
1) flexibility warmup 1:52
a)wrists 2:00
b)hamstrings 2:20
c)hip flexors 2:49
2) compression work 3:11
a) hip flexor 3:28
b) core strength 3:50
3)hand placement 4:44
a) neutral placement 4:50
b) flat placement 5:38
4) progressions 6:01
a) L sitting up and down 6:17
b) tuck hold 6:29
c) single leg L sit holds 6:39
d) L sit walks 7:11
e) glutes up 7:27
f) glutes up single leg hold 7:40
i love your work so much. You are the reason why I started Calisthenics for become stronger. Love you from Vietnam❤
Oh no the Vietnamese found u and I’m no longer the only one 😂
hell no Vietnamese
ही
Keep up
Việtnamse đây. Calis thường con trai mới tập
Such a well edited video with great music choices
1 like 1 pull up
Keep us updated bro
Well, good luck buddy, your shoulders are gonna be fried
Uh Holly Molly I didn't see the likes. I start today and I will update y'all how much I can do until the end of the day
@@LethalIdiotsGang here's one more like for good measure 😏👍🏻
Finna be a long day mate
These long-form vids are so helpful and informative. Im also a girl doing calisthenics and youre my biggest inspiration. Thanks for making this content and i hope u continue making videos like this onee!!
One in a million beauty.
The narration was done very well
This is so true, i was always training in the gym until Ramadan, i bought equipment for home like pull up bar, jump rope and a mattt, I push ups are way harder then bench press pull ups are way harder then lateral pull; i feel so much stronger. great video!
Keep them coming, I like how the music matches the cuts and now I feel motivated to go back and start training
MOTHERRRRRR 😍😍
I missed you sooo much. I started calisthenics because of you 6 months ago, I learnt so much and your videos kept my motivation high.
I already have my L-sit, but this video will surely help me improving my hold.
Tysm Melissa, btw I love the editing. ‼️🎀
amazing keep it up!😁 i got into calisthenics because I got bored lifting
I start cali thanks to her, but my wrists say nooooo! It pains me.
I aced them presently and practiced a lot of exercises with hand grips
@@sarahp7950 I understand you! Personally I mix the two, even if I'm more into calisthenics
@@insomnia8066 Don't forget to warm them up!!
@@riri_talks Yes, and I also jumped rope on a daily basis
The lighting, the music buildup, the editing.. just WOW!!
Straight out of an oven. Her delivery is so damn consistent and accurate. I mean her focus, her distance, her voice, her pitch, her style, her exclamations and semi colon through her voice are so visible.
It is surprising how she can even out distribution of informations by her words and transformation visibly, at this point it is hard for me to decide how she is pushing herself beyond what I am able to see. This video is almost double in length from her previously out out videos, with 2 different locations/spaces.
At this point I watch her video multiple times as a case study. I see that she has strengthen her shoulders muscles from her last videos on youtube.
Thank you Melissa for producing another one. x
You inspired me so much! I started calisthenics a few months ago and I just started to notice my progression. I’m so excited! I see my body is changing to more fit and nice form. And I feel how my body power and balance are growing! It makes me happy the most😁 I’m grateful for your work! Keep going please! (Many warm words from Russian girl living in Turkey)🫶
I'm still learning how to do the L sit and keeping my body relaxed. Thank you❤️🔥
i'd love to see some follow along work outs from you ! i find it hard to get actually started all on my own but you have quite a way to explain things that i find clear and motivating !
I"VE BEEN WAITING FOR AN L-SIT VIDEO AAAAAAHHH
the universe has answered my calls
You make me want to get more into calisthenics! Would love to see your week of workouts!!!
I love this video, literally last week I started training calisthenics with your videos and today I will start with the L sit
I'm going to be honest . I've been following your videos as a beginner to do calisthenics for a week and today I felt like giving up because I did not see any changes. But what a coincidence this is ... Gained all my trust back.. thankyou 🎉
Which workout video you started with ? Pls help
A week is not enough. Be patient. Think that this is a permanent part of your life. Part of healthy living. You don't need motivation or something - it's just like to brush your teeth or have a breakfast, just do it, live with it.
@@smilealways4978 I started with Meli's beginner calisthenics working video. And then follow for leg day and core day through other videos.
@@lunotarr I now understand what you mean by that and i completely agree!!
@@smilealways4978 I started with the beginner calisthenics workout video and followed other vids for legs and core.
I really appreciate the full length videos for the workouts. Thanks!
From my experience I just recommend core exercises (especially legs raises on floor) and triceps exercises (mostly dips and triceps extensions) because core and triceps are 90% of work on lsit. Rest like shoulders or chest works a bit but it needs just beginner level of strength on those muscles for lsit.
I personally was able to hold lsit without even learning it with progressions because I have good triceps and core strength. Any questions? -ask me and I'll try to help you 💪
thanks ...this is helpful
@@stillbrook you got this, bro
Thank you so much. You deserved a million views.👏 This was very helpful. I swear!
I want to do this everyday hoping I can do the L-sit.
Wish me luck!!
A new Meli video just as I'm almost done creating my first calisthenics routine? Let's gooo
how do you create your routine?
my role model in calisthenics, i wish you could upload videos every week in your channel. your videos are really amazing!
I feel I will be able to manage that without even starting yet. That’s how convincing you are in what you do.
I love your videos so much, it is what got me into calisthenics. I am now on my pull up progressions. I just wanted to thank you. Keep going!
I literally ran as soon as you posted, I love your videos so much
Greetings Meli and all your kind subscribers! I am in my 50’s and I had a blast stumbling on your channel. Thank you for igniting the desire in me to challenge myself. I am health conscious, has been working out for years. Here comes menopause and I needed to be inspired, you are amazing, love your energy, keep up the fantastic job. Wishing you a successful 2025!❤🏆
You are wildly impressive. Keep the good work up!
This is very well put together, lighting, soothing voice, presentation...all of it! thanks, Meli!
meli ,idk why but you are the person who made me wanna try calisthenics . i have been watching your videos from past 2 months now and you always fill me in with great knowledge . i'm on a mission to learn new things so imma buy your program and learn the techniques from you.
love you ♥!
💯🤣👍🤑 8:01
I knew I subscribed for the right reason, the video I've been waiting for . Excellent info and presentation,now let's begin.
amazing video! thank you so much for the tips, as a beginner who recently started calisthenics, your videos are extremely useful. please keep uploading these 🫶🫶
Your videos are literally top tier. Criminally underrated
This channel is my new favourite workout channel! I'm absolutely stunned by your strength, and you have peaked my interest in learning calisthenics. I hope you keep posting, this is so useful. Thank you!
Love you so much!!! Thanks a lot!! Thank you for the time you dedicated to this and share it with everybody.
You speak like a teacher is teaching me how to go and do all those hard exercises that I have been running away from. Great video!
This video deserves an award; very clear, concise. The progression is very helpful, (nice soundtrack) . Are you a PHD student in calisthenics. You are excellent Meli. Cheers X
Meli.. can we have a calisthenics follow along workout for intermediate please. Thanks girl ❤
you're so cool
making me want to start calisthenics
ive reached a plateau with weight training both physically and mentally
Thank you so much for this. You are my main inspiration for a female beginner in calisthenics ❤
100% agree 👍 this woman is definitely on another level 💪👍💪
SHES BACK, shes back shes back she's back! RAAAAaaAAAaaaAAaaaAAAaaAAAaaHHHH
id given up before i bumped into your leg day vid
love from trinidad
Didn't know you have a TH-cam, so happy to find this. I love your approach and in to learn more about bodyweight training. ❤
Hi Meli,
Excellent L-Sit video showing great examples of progression.
There are few calisthenics training channels on TH-cam that feature a female host going straight to the point and showing excellent bodyweight exercises with great technique and outlined clearly and concisely in a well produced video. Considerably better and also different than the majority of men that try to show the same.
We have many videos of men teaching calisthenics movements and progressions from other popular channels but the female examples are few and far between. Learning from both male and female experts adds significantly to the base knowledge of anyone who practices calisthenics.
I don't normally write comments but this specific video stood out in its execution. I want to encourage you to keep up these types of videos for other static holds and exercises, and the way you masterfully communicated these fundamentals in training; progression, technique, and assisted alternatives. If you keep this up, you will add significantly to the female body of calisthenics training as well as the female perspective of calisthenics, which I think has a large void on TH-cam.
One last note, flexibility and range of motion is something that males suffer from significantly and many a time have I turned to female led training videos on TH-cam to help with mobility, yoga, flexibility, and training techniques. These were emphasized strongly in your video, your approach was on point, and is what most stood out to me.
Best of luck in your TH-cam endeavour and training.
A little about myself:
- Training in calisthenics for 15+ years, began with learning from a local Toronto group, Body by Chosen, and learning from and watching HBK, Calisthenics Movement, Fitness FAQ, Zef.
Wow the way your videos make it very simple to understand is priceless
thank you
I do not usually comment on videos, but i wanted to thank you for this. I ve been feeling stuck and quit the gym for 6 months, like you mentionned in your video, when weights stoped being challenging and exrecices became repetitive, i slowly lost interest in weights lifting. Thank you for giving me a fresh goal, one that would hopefully make my workout journey more fulfilling ...and makes my body stronger through an increase in mobility.
Please post more !!!! Obsessed with ur vids im starting calisthenics now
so underrated. might be the best L sit guide ive watched, i wish i found this weeks ago wouldve made learning way easier LOL
This is the best L sit video I've seen. Keep up the good work.
😢🎉😂
till now I have exercised for one month with calisthenics, and I admit that's your channel is the bestest guide for calisthenics
love your videos sm!! Always waiting for you to post!!🥰🥰 please please make one on a full body calisthenics workout!
I love your videos so much! You inspired me to start Calisthenics and I became so much stronger over the past few months, I'm able to rep pull ups!!
this is by far one of the best how to videos for the L sit. Thanks a lot!
Thank you for sharing great content.
I was mostly exercising in the gym, in this summer I just began to workout outside in parks for fresh air and sunlight. In just four sessions I unlocked some calisthenics skills that I have never been able to do in the gym. Definitely agree with you. I will keep my gym membership just to address muscles imbalances or for winter as It is impossible to work out outside here in winters.
You broke it down so well thank you for this this is why I love the fact of really using your own body weight
Great video! For anyone with difficulty in their arms, pushups and dips are the way to strengthen the arms to hold your weight. Take care.
this is amazing , thanks a lot for your work, dedication and passion, please do more :)
This is really nice video meli love ya ❤ I don’t go to gym cuz I cant afford but i been doing beginner calisthenics exercises because of u ❤ inspired me a lot ❤ love from nepal 🇳🇵 ❤
Appreciate your hard work. tons of cool details in a single workout...
holy crap your channel is a goldmine! subscribed!
I really didnt expect a high quality video like this when I saw the views...super under-rated. Thanks I'll start implementing this into my program!
i love your channel
Very well explained.
I'm excited to see where your journey goes!!
💯🔥💪🏾
Informational, stylish and straight to the point... luv your videos!
UGH UR VIDS ARE SO GOOD (can you pls do an in depth warm up and cool down stretch routine for each muscle you think is important)
Woww I'm very impressed with the quality of the information you shared here, I've never seen a video so complete as this one, thank you so much
I’m so happy my algorithm showed me one of your shorts! New subscriber and I can’t wait to start trying this! Thank you so much for the lovely and informative video!
Im just started to work on the L-Sit. Thank you so much, now I know how to get there!
Your video is very inspiring. Love your editing, the light, the voice, and the background are perfect. 😍
Your videos makes me feel so good. They are really lovely. More love and Power to you❤
Hey Meli, I do not know where you were trained, but doing both weights and other types of exercises is the way to go. It does not matter if you hit the weights or not. What matters is that you are doing the physical work for physical training. Thanks for teaching me how to that. I just need to discover why I am obese? I should not be, but I am. All diets and physical exercises have failed to help me lose weight except for jogging. But jogging I cannot do now because of arthritis in my lower spine, five locations. Not happy about that. Anyway. Thank you for teaching me how to do that. Also, I will do more stretches with my wrists like I was doing. Thank you, again. :)
this cinematography is something else
I was thinking about you today! What a blessing, very good video
I like all the explanations. I am looking forward to the next round with a proper warm up thanks to you.
thank you. from totally immobile after an accident, i am now in a wheelchair, supposedly for 8-12 months. i am slowly doing mobility & strength training with discussion with my physio.
I hope you regain all your strength and more ❤ good luck
You are art and everything you do. Thank you for another great video🖤.
Nice work, your videos are so well edited!
Why is this an absolute cinematic masterpiece
So you inspired me to train the L sit but I couldn’t find any tutorial so I looked up Chirst Heria and been on training for 3 weeks. An L sit tutorial from you finally comes out.
do a tutorial progression for tuck plance please, your ability to explain is unmatched
every video u post is a masterpiece
This video was crafted to perfection. so inspiring!
She is a perfectionist, all her videos, every second is very carefully and mindfully kept in place. The work is demonstrates through her videos, I mean from her physical strength, mental ability, discipline, precision in movement, her voice and language, the layout, the pitch, the message, the strength.. her defined goal and focus to completed it with so much grace is unmatched. There is so much more to learn and observe from her videos other than the work outs. I watch over 14hours of videos from different creators, subjects, artists, news, business, documentaries, daily vlogs well speared out to gain maximum. I discovered her like 2months ago and she right away has ranked that the top of the 1400 channels I watch, follow, enjoy and learn from.
So much that if I had to invest in anything at this point in my life, I will confidently and logically put 90% in her and on everything and anything she touches.
finally a new video. I was dying to watch ur big videos
Waiting for the advanced beginner calisthenics guide! Doing the beginner guide now and it’s so much fun and pain ❤
It's really something that goes both ways. Only cali makes you "weak" too. The combination of multiple modalities is the thiiing :) My preference is strongman and calistenics.
I promise not to give up until I learned it.
You gave me so much motivation. ❤A million thanks ❤😘😘
Thank you for the detailed instructions, I will actually try this!
what a beautifully edited video. And of course i also love the message.
THIS IS ART
Great progressions and breakdown of how to reach an L-sit. How long have you been in the callisthenics game? What is your timeline for reaching your current level of success?
Please do follow along training videos ! Thanks ;)
I do L pull ups. I tried the floor version 5 years ago when a former member of a Russian circus showed this exercise to me and another member at our neighborhood gym. I didn't manage it. Thanks for the detailed progression. It looks manageable, although I'm sure it will take some time. There is plenty of room for many small improvements over months. I am going to try it.
I was amazed by your video I entered your channel and saw that you only have 4 Videos I asked myself how!!! You have such a great talent in making these videos I thought I will see at least 100 videos.. continue this great work ❤❤ I’m looking forward for your content .. I actually did not know that there’s a certain name for this type of exercises but from now on I can tell everyone that Calisthenics is my FAVORITE😂😍😍
please do this for all the calisthenics movements. this would be such a good series for beginners
Thank you for this. Gonna use this and hopefully make some progress!
Your conversion rate must be crazy, the quality of the production is top tier
I can already do the L sit but this will help to improve it. Thanks
Everytime i watch your videos it motivates me to workout❤