BaseBar Workout: Full Body Strength Routine With Only A Bar!
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- เผยแพร่เมื่อ 15 มิ.ย. 2020
- ⏩⏩⏩ Get 10% OFF your BaseBlocks calisthenics equipment at checkout by using this link: baseblocks.fit/?minusthegym
This video shows a BaseBar workout for everyone who bought the product recently when I published my BaseBar review video. This is a full body workout routine that can be done at home - or anywhere, for that matter - and all you need is a straight bar like the BaseBar.
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Key points:
• Do this workout 3x per week with days off between (ex: Mon/Wed/Fri)
• Target 5-8 rep range for higher intensity
• Rest 2 -3 minutes between sets (or longer, if needed)
ROUTINE OUTLINE:
Make sure you do a thorough warm-up before starting!
PUSH:
Straight Bar Dips, 5-8 reps (4 working sets)
Any push up variation (1 burnout set to failure)
PULL:
Front lever progression, 20 seconds or best hold (4 working sets)
Bodyweight Rows (1 burnout set to failure)
LIFT:
Assisted Pistol Squats, 5-8 reps per side (4 working sets)
Jump Squats (1 burnout set to failure)
HINGE:
Core circuit: lying leg raises (8+ reps), right side plank (20 sec), left side plank (20 sec)
Repeat the above circuit for at least 3 rounds
DONE!
Remember to rest 2+ minutes between working sets to maximize your strength as much as possible.
After the last working set, go straight into the burnout set without rest. Fully exhaust the muscle group with the burnout set.
(The burnout can take as many reps as needed to reach muscular failure)
I hope this video helps out everyone who’s bought a BaseBar. And let me know if you want to see more routines, either with BaseBlocks equipment, other equipment or no equipment at all. I love designing and sharing routines :)
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After shipping delays, I finally got my basebar -- needed a refresher on the exercises. I would definitely appreciate any more basebar workout videos.
Absolutely awesome! Thanks for sharing. You're my inspiration!
Thanks Ryan ,very informative
Just ordered the BaseBar! Thanks for posting this video!
Yay! We want workout routines!
Thanks. I used your discount code and received my basebar a couple of days ago. Looking forward to using it.
Great video glad your advising longer rests for strength
Woo! My Basebar arrived this morning! Thanks for that discount code!
Yes, would like to see everything you mentioned. Also suspension trainer workouts, and resistance band workouts.
Equipment-free workouts would be great too.
Also, variations on standard exercises, such as push-up variations.
This really is an interesting,creative one, and I happen to have the exact same bars too! thanks man!
This is awesome!! Would love to see more of these workouts for any/all of the BaseBlocks products :)
Good stuff Ryan
Thanks Ryan! Another great video. Now I know what to do with the base bar for kids at the local elementary school play ground that I have been using as a $0 replacement for my gym during the local COVID-19 lockdown.
more routines for the basebar please!
I don't have a base bar but I can use all this routine on the perfect pull up. Great video! Thanks! Respect.
My equalizer bar arriving this Friday and can’t wait to use it😌
Waiting for my Basebar to arrive. Beginner and intermediate progressions please 💚
love your videos! very informative . keep it up! support all the way from india ! 😁😁
Hi Ryan!! I think it would be great if you did a video covering books you recommend for plant nutrition diet and calisthenics. For example, I found out about Overcoming Gravity thanks to one of your vids, and it was a quite interesting reading.
Btw I'm following your handstand guide achieving great progress.
And your vid on greasing the grove dramatically increased my reps, and I'm using it for more movements.
Keep up the good work!!
Please also do a video for absolute beginners at the basebar. I have seen your introductory video showing the progressive exercises but a follow-along for beginners would be great where you concentrate on the proper form.
Good videos friend, keep go on
Yes more basebar exercise videos!,
Great video! I have a BaseBar on backorder. I ordered it so I can do a pullup. I wanted something freestanding that wouldn't mark my door jambs. I'll probably just refer to one of your general beginner routines for pull ups, but if you wanted to put something together focusing on the BaseBar that would be great. Thanks so much for the great content!
I actually use my basebar the same way as a regular bar. I attach a band for assistance and kind of sit in it since I'm too tall to stand with this bar.
Just ordered the base bar plus basebands - would like to see beginner workout using both of these. Thanks.
Can you do a video on how to structure a routine please? I'm struggling deciding what to focus on when I do my sessions/how to maximise the time working out specific skills etc. Thanks!
Would love to see a beginner/easy workout for base bar. Thank you!
⏩⏩⏩ No more code! Just use this link to get 10% OFF at checkout: baseblocks.fit/?minusthegym
For a follow along video - just superset everything, or show stretches and gentle mobility to do during the rest periods. I love follow alongs.
Doing an assisted pistol holding the bar in front is handy - thank you. Seems more logical than holding it sideways, which is what I've been doing. Also interesting you call it a base bar...been referring to it myself as a tall parallette.
Hi Ryan,
Thank you for your tutorials - they are really helpful and pedagogic, I'm learning a lot! :)
Can you please do a video with a full warm up for a calisthenics work out? I saw you have one for head stands, but I'm still a beginner so it would be great to have something that works for the whole pull / push / squat / hinge routine. :)
leila tehrani thanks for the great suggestion! I made a full warm up video and it'll publish tomorrow morning :)
hey im working out with your full body circuit for beginner and im wondering if this with the burnout failure set is better but maybe too soon (working out in a calisthenic park for maybe 2 weeks)
i love the channel btw :)
Do you know anything about minimalist shoes? It would nice if you did a video on them!
Please make a follow along video for the basebar.
Plz do a video on how to get biceos sore any streaching exercise i don't feel my biceps during pelican curl.
After a few months of full body circuits calisthenics I'm gonna focus and spend time on that strenght type workout.
I was wondering if I can replace dips sets with frogstand hold sets ?
Love your channel
I’ve just finished it.
Great workout, thanks a lot!
But that Jump Squats ending leg sets is Lucifer’s Child !!! 🤣👍🏻
Can you do a full core/abs focused routine?
Love your vids btw!
Aven C thanks! Added to the list :)
Just received mine. 1st workout is tonight. Got my routine down and ready.
how's it going? just got mine. how often do you do the above?
@@jayraydntplay I do two days on, 1 day rest , repeat. Gotta give the hands time to adjust,rest,heal, although I'll still knockout a set or two of pull ups and negatives just for shits and giggles on rest day. It's going great. After just a week I'm noticing huge core and strength progress.
@@jayraydntplay btw, each workout, I do a minimum of an hour on the bar. It's challenging as hell, but that's expected. The bar is super thick so it really puts your hand grip and forearms to the rest. Worth the money.
@@WhiskeyToro I'm excited I felt it in my forearm. I haven't been going out to use bars outside do to Covid-19. Thanks for posting!
@@jayraydntplay Dude, absolutely. It's challenging as hell, but keep it going. The hands are going to hurt after a few days, but just go at your pace while still challenging yourself just enough. One tip: make sure to add in abs/core and lower body to every workout on the bar.
Hey Ryan, great video! Can you do a full body workout routine only using baseblock products? Thanks keep up the good work✌️
Coming soon! They're releasing a new product in the summer called the BaseBench and I want to include that in the video as soon as I get it. I think it launches in July, but I could be wrong. Stay tuned!
Can honestly say that I'm in pretty decent shape, but I'm 3/4 through the workout and it's humbling. Big change from the usual pumping iron. Night and day.
It's going good RYAN
You get enough anterior work with the front lever progression, instead of an ab circuit, you should do a low back circuit, like a glute bridges for reps or iso hold paired hyper extensions.
Steve French for sure. Some posterior chain work would be great in place of that circuit. The leg raises and side planks do hit the QL and erector spinae to an extent, but the rest of the posterior chain is not worked.
Would you suggest a pair of gymnast rings in this piece of equipment?
thanks for the workout I went to your paypal page and was unable to increase it from .00 so I was unable to make a donation
Thanks for my 10%off
Thanks for the promo code... but can you link a progression to pullups? Eventually I want to be able to leave the basebar and do pullups anywhere! I can only do 1 1/2 now :(
Hi Ryan, A strength and flexibility follow along would be great. 👍
Hey
I just ordered mine, and I got it in like two days.
Nice! I hope you enjoy it as much as I do. I was just using mine earlier today 😊
If I'm doing the intermediate split rutine what should I do with this rutine? Is it less advanced or just different.
Can you do a workout for a 78 yr. old who has osteoarthritis and osteoporosis?
How tall are the base bars? They look a lot like the bicycle parking bars around where I live (I do my bodyweight rows in one)
Is this an everyday routine?
I have a really beginner question. Apparently im really weak lol. What would you suggest woth sets/reps etc? Like how do i scale?
My BaseBar rocks - like back and forth if I am not careful. I am really disappointed in it. The BaseBlock is incredible. Not the BaseBar. I was glad to receive it for free since my BaseBlock was delayed due to COVID. Hopefully the bench is worth it.
Looks like a great full body workout! Would this help build muscle?
Yes it certainly can if your diet is on point
Is parts of the basebar suppose to lose it's black ink like inside the U-shaped bar ? It's not an excessive amount but a good amount of ink lose. Also the basebar came with slight scratches and little bumps all around the basebar. Is this suppose to happen from shipping and is this okay?
Please. I just put together and can not do anything so far .. what is the number 1 thing to attempt for my first exercise and it’s got be easy ..
Purchased one, but it hasn't arrived yet.
Please more workouts on the BBARS
Coming up soon!
@@MinusTheGym thank you so much you a real one!
Ryan Sins
So the main selling point for basebar is that it’s constructed so as not to easily tip over during a dip or muscle up type of accessory?
No, it's not marketed for dips or muscle ups. The BaseBar is marketed only for pulling exercises. It's essentially a freestanding pull up bar with two height adjustments allowing you to do horizontal pulling (rows and front lever progressions) and vertical pulling (pull ups and chin ups in L position). Plus it's easy to collapse and move around.
If this was going to be the strength training you performed, how many times per week would you do it?
3 times per week is good with at least 1 day off between workouts, like a Monday/Wednesday/Friday schedule. Light cardio and mobility work on the active rest days.
you look just like the actor Stephen Amell from the TV show, " The Arrow" uncanny! if Stephen Amell were to shave his head, he would look like you lol!
I would love that bar but the diameter looks way too wide for my small hands. Is there a sample with a woman using it?
Jenoveryonder I haven't seen any videos or blog articles by women using the basebar, but I just perused the reviews on BaseBlocks' website and I do see some reviews from women. Maybe reading those might help? www.baseblocks.fit/pages/basebar
Why doesn’t my base at feel secure when I’m using it? (It feels like I’m about to tip over when I do Australian pull ups)
I’m not sure. Mine is very stable. Are you centering your weight directly beneath the bar? And double check you’re securing the pins into the holes correctly too. If you are, you can reach out to hello@baseblocks.fit and voice your concern to them. I’m sure they’d be able to help.
you forgot to put up a card 8:07 or at least i didn't get one
jyuan1999 Whoops! thank you for the reminder :) I just added the card. And here's the link to the video I was talking about in case you want to check it out: th-cam.com/video/STPkfdiZim0/w-d-xo.html
bro you do so much workouts but why are you not ripped ? like quite flabby is there a reason ? just out of curiosity
Ok… only holding those front tucked levers for like 2 seconds. Otherwise, I start swinging…
Keep at it and you’ll build the strength. Also work on bodyweight rows, plus doing the rows with one foot off the floor. Those will both help with the strength for the tucked front lever. You’ll get it!
@@MinusTheGym thanks for replying. I just got the basebar and have been doing bodyweight workouts since the pandemic changed our relationships with gyms. First foray into calisthenics. Hoping to use your videos to deliberately practice more bodyweight type work. Also practicing bailing handstands at the moment but feel like I need to find a soft landing.
I find it disappointing and a bit strange that the only exercises in this video that require the BaseBar are the front lever, Australian pullups and straight-bar dips. It seems like the rest you kind of just have it sitting there for show.
U are not Ryan u are Younger sibling of Johnny Sins
This seems terrible for dips. Your elbows are flaring out
Some degree of flare is normal for straight bar dips, especially with a wider grip, but yeah I was flaring quite a bit 😂
There’s so much talking and so little doing