Full Body Bodyweight Workout (3 Strength Exercises)
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- เผยแพร่เมื่อ 31 พ.ค. 2024
- Knock out a great calisthenics workout with just 3 exercises in this FULL BODY Bodyweight Strength Routine. This workout will hit all the big muscle groups on your body. It's simple yet very challenging and will develop strength & MASS in the shoulders, back, and legs...
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This Full Body Bodyweight Workout is designed to be simple and effective for gaining strength and building muscle. This is a Full Body Workout at home or at the gym. This strength routine consists of just 3 movements. Chinups, Pistol Squats, and Dips. You can build a ton of strength with a minimal training amount. This workout is a calisthenics style full body workout with no weights required. The calisthenics routine will allow you to gain muscle and strength in the lats, traps, chest, triceps, biceps, quads, and glutes. Developing Calisthenics shoulders, back and legs. This workout can be done 3-4 times a week for optimal strength and mass gains.
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I had herniated disc at L5 . It took me over 6 months to recover . I have been doing your daily practice and shoulder and core program for a month now and have noticed that my mobility, flexibility and strength have improved . Your videos and instructions are great . Keep the videos coming . Thanks for gift of health.
That's so awesome to hear! Keep going at it Taruna
How did you recover from your herniated disc? What did you do specifically? Im dealing with one myself and cant seem to get it to heal.
Gracias por el video!!! De Argentina! Congratulations!💪✌
Friends!
1. The Workout Plan is listed at 3:45.
2. If you aren't strong enough to do the full versions of chinups and dips, a great way to start is by doing the eccentric (lowering) part of the movement.
3. What I eat - th-cam.com/video/tA28hRUTOvE/w-d-xo.html
That's great, what would you recommend for warm ups?
Strength Side anything you recommend to work way up to this? I know I can do in time but wanted to know what you thought. I’m an athlete. I can bench at least 45 lbs plates. I’ve done push ups until failure(3 sets) multiple days in a row for weeks. I haven’t trained intensely in about a month or two. Most ab variations I’ve done in one day is 1500 reps. I want to work my way up to your routine and I know I can with time but if you have any suggestions I’d appreciate it. I have an extra hard time on piston squats and I have strong legs. Can rep around 200lbs 50 times nonstop.
On leg press machine
@@varethika good warmup th-cam.com/video/HWtkcHbTsI8/w-d-xo.html
@@businessinquiry929 I you can do all that. You should be able to do the lowering portions of all these movements!
Finally someone that chins properly.
Big bottom stretch then pull hands to body...well done
Ahhh it's a work in progress. I used to to do the old half range of motion like most do. Thanks man 🙏
Liking the laid back approach- working hard without killing yourself. Chill and informative workouts, nice music.
That's important! Work smarter
Great tutorial simple and effective easy to understand.
Awesome workout. As always nice and come approach! Keep those workouts coming!
🙏
good one! these works are enough to get one built.
Good explanation and details. Very educational. Thank you for the vids sir big boy
I really enjoy the simpicity. Thank you
It can all be so simple 😀
Thanks for showing us these great work outs. Good job brother !!
you got it bro! 💪
@Strength Side great video, man. It's good to see someone else pointing out proper form and technique cues (pulling shoulder blades down, elbows back, etc). Informative and effective 👏👏
Technique is all there is 🙏
Excelente domingo, gracias por compartir
gracias señorita !
Great vid mate, keep it up!
💪 thanks bro
Your workouts are legit. Vibe is pure positivity. 🙏🏽
Thanks bro. That's what I'm all about!
Excellent.
Love the video!
much love!
Easy and effective workout....👍
Love your content bro, keep up the awesome work and plz make a video on soccer specific exercises.....🙏
🙏 my man
Loved this.
Thanks 🙏
Actually really enjoyed this video. These are all great lifts. I did ring dips and the ball grip pull ups with a friend in Detroit and my upper body was wrecked for a bit
Those eyes and the voice,love it.
Hi I really enjoy your videos. What power rack do you use and can you please do a review. Thanks!
Excelente video, Saludos desde Chile.
Chile! Buenos!
thanks so much
👊
Strength Side What do you eat? And how did you get those shredz
Yo - those pistol squats...... I'm loving it!
Do pistols cause you meniscus pain? I love your material. I have difficulty with heavy loads (such as barbells) after my injuries in the Army. I found your channel and love it. I’ll be incorporating this in my routines.
Thanks again for all this. I let them ads play. ;)
Thanks man! No pain for me on pistols but if you're new to them, using some assistance from a hand on a chair can be pretty beneficial!
Awesome video with some solid exercises thank you. I’d love to see what your diet looks like you are in amazing shape and have the physique I know most of us would like to have 👍 also, do you have a set / rep recommendation for this workout please?
Thanks for the great content 🙏
Haha that’ll teach me for skipping the last few seconds! 5x5 solid recommendation 👍
Haha you got it man. I have a day of eating video coming out super soon!
CLEAN!
fresh and clean
I've just discovered your channel yesterday. I like the content so far!
If I may ask for something, please keep the videos short, yet very informative, for I often can't afford to watch a 20 minute long video.
Good video. I am ectomorphic and I wonder if a routine like this can be enough to build musculature.
What number of repetitions and series should I do? Would the routine be in circuit or one exercise after another?
Sorry for my English. I'm spanish
Hey man, I appreciate this video. Question, if this is all somewhat easy (15-20 - rep range) and your goal is to get leaner, how many sets and reps should we do? I can't see myself running every day either so how else can we burn a heavy amount of calories? Don't say eat less hahaha
Hey Josh, what's the issue with rounding shoulders at the top of a pull up?
Josh, what is that squat rack you have? Thanks.
Thanks for the video. How many sets would you recommend?
Chin Ups 6-10 reps x3 sets, Rest 90 seconds between sets
Pistol Squats 6-10 reps each leg x3 sets, Rest 90 seconds between sets
Dips 6-10 reps x3 sets, Rest 90 seconds between sets
or heck, do them circuit style
jumping jacks for 1-2 minutes to warm up, then... GO!
chin ups 6-10 reps, pistol squats 6-10 reps, dips 6-10 reps, then do 3 to 4 sets with a 2 minute rest between
Griffon Laws thanks!
3:45 😀
Please josh explain if you recommend doing 5 set of the same exercise before moving to the next one. Or if it better to do the 3 and repeat
don't matter too much
I want to include pike push or handstand push up .
Tnk u 💖
🙏
How many sets and reps do you reccomend for each exercise Josh? Also what is an alternate exercise instead of pistol squats for someone who cant do pistol squats? Thank you for another great video!
Have a look at my comment above!
Try working on reverse lunges. Also, you could hold onto a door knob or rope for assistance while performing the pistol.
I just saw it, I should have looked earlier, thank you Josh.
@@Eric3Frog Ill try that, thank you for the information
Josh, have you ever done a vid on your dietary intake?
/// we’re all watching closely for that video lol
It’s coming
coming..... 🤪
What do you mean when you say rounding your shoulders? So,etching I want to avoid. But not sure what it is
Solid workout for traveling
true dat
How many sets? How much rests between sets?
I am in love
Please tell about cardio exercise
Thanks for the video, i have been looking for a simple strength training routine. I am a beginner. Could you please suggest how to progress into this routine with not more than, again, 3 exercises? Thanks in advance.
I can't do even one of these. Could you
Hey there. For the chin up you can substitute it with hanging (preferably active hang) and negative chin ups or/and rubber band assisted reps. For squats either regular bodyweight squats or if you want to work on pistols, then assisted reps with helping with your hands or decreasing range of motion. For dips you can do regular push-ups, dips that are assisted with feet or rubber band. Hope that helps.
What he said...
had a look at your training comp. dam bro 🙌
have a look - th-cam.com/video/6o0TJrdESu0/w-d-xo.html
@@Strengthside if that was for me then much appreciated 🙏, keep doing your work here in TH-cam , your content is on point. Salute from Finland!
@@miromoves2472 Yeah that was for you. Inspiring stuff dude. Parkour is one of those activities I hope to obsess over in the near future 🙌. Thanks brotha
good job . keep fit .yah
What chemicals and supplements do you use? Fat burners or something?
Whats your drinking diet and how often do you eat in a day?
Where'd you pick up those rings?
Set/rep recommendations? To fatigue?
3:45 😜
what a wingspan
can this dude dunk
Very muscular , great vid
🙏
What is your body fat %, age, height and weight please???? #Goals
I'm also interested
do you also want my social security?
@@Strengthside yes and phone number do you go out often? What sort of alarm system do you have on your house?
@@OoohAaah6603 also bank account number pleez
@@Strengthside that also I didn't want to rush it, hang on just let me get a pen...
...right what is the number????
How many reps and sets would you reccommend or how many do you usually do?
3:45 😀
@@Strengthside thanks man, somehow ive missed it. Cheers!
How many reps and sets?
What do you eat ???
horse
Most impressive. This guy is in tremendous shape. But in order to do these exercises, you have to be very strong and fit already. Many older people or those with other limitations CANNOT do these exercises, so be very careful before embarking on such an ambitious routine. Pull especially require a very high strength to weight ratio. Better to use very light dumbbells where the weight can be adjusted to suit current needs.
Thanks man. Yeah this won't be for everyone. BUT if you want to get strong, using light dumbbells won't get you there.
I would love to see someone with a high level of fitness like you, construct a path for someone who's been a total couch potato. The 40 year old who's completely deconditioned, overweight and doesn't know where to start. I completely understand this video (and most of your videos) are geared toward a person with a much more advanced level of fitness. But it would be great to see what you'd have to offer to someone who's really deconditioned.
Doesn't matter where to start the point is to just start :). I would probably start with jogging and walking just to get the body moving, while getting use exercise.
Walking. Then progress 🤜🤛
Can someone recommend how many rep or how many seconds each exercise should be attempted. My biggest set back with at home workouts is knowing how much I should be doing per session?
A general rule of thumb is to do 3 sets of 8-12 reps for a strength building exercise. The best is when you get 12 the first two and are just able to make it between 8 and 12 at the final one. If it's too light, you could aim for 4x20 too, especially when you're just starting out. Don't go heavier. Maintaining a proper technique and full range of motion is way more effective than struggling with weights that are actually a bit too heavy.
I think this general rule of thumb applies to bodyweight excersises too. But because there are no weights you can adjust, you should adjust the exercise to suit you.
For example with pushups: up an incline or with your knees instead of toes to make it lighter, down an incline or with a weighted backpack to make it heavier.
It would be nice if an expert could comment on this.
What about for the abs and the chest? That was the only areas you didn't address here. I know that dips to a minor extent allow for some chest development, but you should've also mentioned push-ups for the chest and maybe hanging leg raises for the abs.
Dips are actually primarily a chest workout and on the pull ups you could add the ab movement into i
Dips will develop your chest more than a basic pushup. Abs will be trained in all these movements if you're bracing your core effectively
Sets & reps?
CAN YOU PLEASE MAKE SOME DIET ROUTINES AND WEIGHT LOSS VIDEOS.. IT WOULD BE HELPFUL ..THANKS
holy ALL CAPS
H'es got his own hanging bar? I don't even have my own garden!
3's all one needs. Squat, pull, push.
That's the truth! 👊
Hey where do you get your music for your videos
Lakey Inspired
Hey Josh, can you do 10 pistol squats on one leg in succession?
I've never tried! I believe I could but may need a few days of practice.
Will this help one lose weight?
i love your"e video"s . i"m teribble at the pistole sqat . can you please upload a progration for the pistole . i have to do this .. thanx ..
I just May do that June
Like the content that you are putting out, but can you put something out that is more introductory. I wish I can do these moves one day, but they are too advanced for me at this point.
have a look through my channel
Regress them by altering the amount of weight or angle. Chin ups -- could use a band assist or do a bodyweight row. Dips -- could use your feet in the ground to assist, or do push-ups. Adjust the angle of the push-ups to increase or reduce the challenge. Pistol squat -- could use a rope or door knob to assist. Or could do a 2 legged squat or reverse lunges.
Destroyed my knees 30 years ago as a paratrooper. Those squats ain't happenin !!
Don DaCosta Go swimming, then advance to ‘vest’/weighted swimming (with caution and a lifeguard around of course)
pickle tarts didn’t even know there were vest weighted, thanks for the info.
Man I had to modify a bit. Did pullups, pushups, Bulgarian split squats 3 circuits. AMRAP w/ good form.
Do you do any weight training or body weight only?
a bit of both
Thanks
Is it ok to do full-body strength calisthenics moves everyday? Sometimes I feel like I can perform another workout after I did a hard workout the day before. Thanks!
Most people would say no. BUT if you're recovering from the workout (lots of sleep and rest and quality food) then yeah you could. Though, it would probably be better to increase the intensity of the workout and take a day in between to recover from that workout.
@@Strengthside Thank you! It would be awesome if you made a video on an example of how to properly structure a fluid program for long term skills goals/muscle gains/movement lifestyle. Keep up the great content!
Do you have any full body for beginners? Plz . I can't do pull ups..
Do you train at a gym?
@@friendofilah1929 home and gym...and don't always have the time to go to gym, but I try..
hillywood if you train from home and you have a pull-up bar, I guess it depends on whether you can do one pull-up, because if you can that’s great! Do one with good form.. take a break for 1-2 minutes. Repeat until you reach 10. Do this every day until those 10 become perfect, then go to 15-20 and so on. Just 1 or 2 at a time. Progress is progress. If you can’t, try getting assistance bands to wrap around the bar and your feet. Preferably some really strong ones to start off with to aid you. Do the same sort of thing but with a higher rep range.
As for the gym.. if they have a pull-up assistance machine that you place your knees on before selecting the assistive weight (if you can’t do one pull at all freely, put the weight right up because that’s what will be assisting you). If you get stuck on how to use it, always ask the gym instructor. These are a great way to get used to doing FULL RANGE pull-ups. Do these twice a week with high rep ranges on the days you train you back and you’ll build up the strength in your lats and arms to get you one step closer to achieving that free solo pull-up. To compliment your progression.. hit those lat pull downs, seated rows, deadlifts, curl variations for biceps and forearms and you’ll be building a good core strength.
One last thing brother.. try a wide grip stance on a pull up bar and do sets of just hanging there, and also activating your scapula which basically performs the very first intricate movement of a pull-up correctly. But don’t go any higher. It looks like you’re doing nothing lol but believe me, you’re working those very important tiny muscles that will help you greatly when doing a pull-up or chin up.
All the best friend.
hillywood screenshot this bro and use it as you wish. And good luck!
have a look through my channel
Pistol Squat.....Im 6"6 tall and was in the army for 6 years - I envisage cartilage shooting out of my knee like confetti if I did this exercise.
Yo its like these exercises were made for me.
How do I build up to a chin up and pull-up
you can find a low bar at the park and have your feet on the ground to take some weight off, or use a band to assist if you can only find a high bar.
GL
@@mrblack61 thanks man
Good luck to you all that's not easy😳😳😳😳😳
Pistol squat looks painful. I have Basketball knees
They feel great if you have the proper mobility to do them.
If you don't have a lot of time go for a 100 pull ups, 100 dips, 100 squats, 100 push ups. Nice volume workout
that's your time saver? rough....
@@Strengthside I'v probably exaggerated (saying that's a time saver), but I think that for me it's around a 40 minutes workout, so it isn't a really long workout
@@giacbejo9920 Nice! If you are knocking that out in 40 minutes that's legit.
I gotta say for me it would probably take closer to 50 or 60 😂
@@Strengthside BTW you are a beast, and you have a freaking amazing physique ❤️(the workout can be organized in the way you want, you don't need to do the pull ups, than dips...)
One shouldn't reach with the chin during chin ups. Results in unnecessary strain to the neck muscles, and gives a false endfeel to the exercise
I feel for me. The pressure to be got looks challenging. Lol
u got it
Pull up bar model??
💪
What i wanna know is t'he model of pull up bar that u are using.
@@perecanyelles6469 www.amazon.com/shop/strengthside
Looks easy when u do it
much practices
How do you get so ripped?
practice
I do dips with leg raises combined
u a G
Im not strong enough to do any of these yet. Actually trying to do a pistol squat but regressed.
no ones strong enough, until they are
Try working on reverse lunges. Also, you could hold onto a door knob or rope for assistance while performing the pistol.
Sets, reps?
3:45
Do you want my SSN# 😂😂😂
song name ?
I'd add in some planks for body core strength. Goo workout just the same.
1:25
There’s no more words to say 🤪
nothin leftahsay
Dude I want to learn to pistol squat! That looks freaking impossible!
Nothing is impossible. You can learn it. Steps, progressions, and most importantly - don't compete with who someone is today, only with who you were yesterday.
You'd be surprised at how fast you can achieve it if you work on the regressed versions
Traps?
I pray you never go to a Russian prison. .apart from that, great video.
5 x 5
Is that really cover all the muscles groop? What about the posterior chain? Mmm
Mmmmm calisthenics yummy
hey cant do a pistal squad, i cant do the easy mode lol