Hi Anthony... another great workout routine... I've been working out like this combining strength and cardio training for years and I swear by it for the best functionality and mental/phyisical health... I stopped adding reps long ago I just try to do the same amount of reps better and better and this helps prevent injuries while slowly progressing... thankyou
Hi Dave! Glad to hear that other people train this way and find it great as well, so thank you very much for the feedback!! If you have any other thoughts or tips on how you set up this routine please share, I'm always open to other practitioner's insights!
Wow! This is what I’ve been searching for brother. I’m currently sitting with a covid flue and just dreaming about this type of training. You have a new subscriber. Much respect from Sweden
Hi Beshar, I hope you feel better soon! This is a great routine indeed, I've been doing it more and more lately (it's what I did this morning). Remember to take it easy in the beginning, keep your pace slow at a zone 2 💪🏻
I love the name cardiothenics. It’s been 2 years i have been practicing cardiothenics. 40 mins calisthenics workouts and end with short runs and long runs on weekends.
I love this routine! As a guy with a long history of exercise, I never did cardio because I didn't enjoy it. Since you introduced me to this routine in Bootcamp I have become addicted to cardiosthenics! During a typical routine I now get 8 sets of 2 minute jogs into each session! My overall endurance has increased dramatically and I'm always left feeling energized for the day. Thanks for putting this plan together - it has made me a stronger, fitter, leaner individual!
Very happy to hear that Sam! Funny how we both never thought with enjoy cardio and now it's one of the highlights of our week. I guess there's always a way to get things done and add more balance to our life if we are open-minded. Happy to walk on this path aside you!
*Join our free Busy-dad course* → bit.ly/dadbod-course Warm-up: th-cam.com/video/QJNMqQHdtEo/w-d-xo.html WORKOUT OUTLINE *1. Pull movement pattern* - jog 1’-3’ *2. Push movement pattern* - jog 1’-3’ *3. Lower-body exercise* - jog 1’-3’ *4. Core exercise* - jog 1’-3’ TRAINING VOLUME _2-3 Rounds_ (5-6 Workouts / Week) _3-4 Rounds_ (3 Workouts / Week) _4-5 Rounds_ (2 Workouts / Week) HOW TO MAKE THE WORKOUT SHORTER CARDIOSTENIC SUPERSETS (OPTION #1) *A.* Pull followed by lower body exercise *B.* Jog 1-3 minutes *C.* Push followed by core exercise *D.* Jog 1-3 minutes CARDIOSTENIC SUPERSETS (OPTION #2) *A.* Pull followed by push exercise *B.* Jog 1-3 minutes *C.* Lower-body followed by core *D.* Jog 1-3 minutes Contact me: info@bodyweightmuscle.com
Hi man. Excellent video and you're inspirational. I just finished my home calisthenics gym and took up running daily. So I see different methods here to combine it for me: like first doing calisthenics every second(?) day just before the run, or doing the runs in the morning and calisthenics in the evening as was my plan. But maybe I'm just a bit too shy and could handle doing a full calisthenics session followed by running my 3km (that I'm slowly increasing to 10 as soon as I get comfortable with 3km because I'm mostly between Zone 3 and 4 at my current point)
Bruhh so impressive.. You have much knowledge that you can guide me so what do you suggest for a person whose target is to lose weight like running(or 15k steps) or calisthenics first? What should I do prior first?
@@Unknown-y6x2r I don't think your problem is WHAT you need to start with, its that you need to START! If you can run every day, start small. But stay consistent. Forget 10km. Do 2km for a week and measure your time on an App like Strava, and see how you improve every day! If you think 15k steps is possible, do that as well. But why go 1 extreme when you can do it normal? Do 7k/day. When you start running daily as well, it wll give you a few thousand steps for free on your phone tracker! Then you just need to walk a little bit more. As for working out, there's 2 things happening: you work up your metabolism and start losing weight faster the more muscle you build, but building muscle is heavier than fat, so you don't lose much "weight", but you lose "fat" and build muscle! I'll take the decision away from you and give you a great plan. 1. Goal: start walking. If you're always sitting or laying or on your pc and uncomfortable with your body, you need to start SOMETHING at all. So start walking around more. Listen to audio books as you take your daily walk, create a path you can take every day, and plan your paths using apps like "Footpath". 2. Run: Once you feel you're comfortable with being outside, start running. Start extremely easy. 1km. the first day. See where you are at, how fast you are etc. if you can reach 7minutes per kilometer (7:00/km) in your running, then try 2km the next day! then 3km! until you realise you're now slower than 7 minutes per kilometer. And you're struggling to keep the same pace. Then that means, this is the spot you need to work on. Step 2.5: Calories Start counting calories, get a FEEL how many calories eat every day. And use a calories calculator from google to find out how much calories you are allowed to eat every day. Because if you start running, but eat more, then you still won't loose weight! You need to get to a Calorie Deficit. Goal 3: Calisthenics. Start with easy exercises. Pushups, Situps, etc. Hybrid Calisthenics is also a great TH-camr for absolute beginners. Get his App that is for free to get an overview over the 3-5 Exercises you should master first as a beginner. Do 3 sets of how many you can of each exercise, or set yourself a limit. Know this. Between Goal 1 and Goal 2 there can be a gap of one week, but between Goal 2.5 and Goal 3 there can be a gap of half a year! It's all about your priorities and what works for you. But everything starts with exactly one thing only: Your first step!
When I was in Recon in The Marines in the 70's we used to do a lot of crazy bodyweight workouts but one of my favorites was what they called "The Beach". I still do it to this day behind my beachfront condo in Cocoa Beach though with much fewer reps and cycles than when I was 21-year-old Recon Marine. The cycle goes as follows (note these are repetitions from Recon, today I do much fewer reps): 50 pushups at water's edge, then swim out past the breakers and then slow swim/relax/body surf coming back in (this is your rest period and the cool ocean salt water helps reduce inflammation), then 100 mountain climbers, followed by the swim, then 50 bends and thrusts (today i do burpees) followed by the swim, then 50 leg lifts (of various types) That is one cycle. In Recon our standard was 7 cycles but we once did 11. It becomes a real ball buster after about 4 or 5 cycles when the reps start adding up. When we were feeling froggy we'd substitute the swim with uphill (from waters edge to the dunes) sprints with the walk back being the "rest period"...those were much harder than the swim version but nothing gets you in better shape than uphill sand sprints. Today i typically only do 3 or 4 cycles with reps in the 20 range...which is still a great workout, and just like in Recon, any pushup that doesn't touch sand or water does not count.
Hey Steve, that's a pretty badass workout! Man, I imagine you and your fellow recruits were in great shape back then. I love hearing about these kinds of stories and what you guys do in your training. Thanks for sharing!
@@BodyweightMuscle Yeah it was a cool workout for sure...plus when we were done we'd typically go climb ropes and then run 5 miles or 8 or 11, or whatever. Also we weren't recruits we were Recon Marines, this was after Marine Corps boot camp (my platoon drop rate in '75 was almost 50%) and after SOI (School of Infantry, Infantry Training Regiment, where the drop rate was about 40%), and after being in the Fleet Infantry for typically one year to eighteen months minimum and then being approved for the Recon pipeline which started with Indoc (aka as bootcamp on steroids) followed by BRC (Basic Recon Course) which has a drop rate of about 75% (we lost over half of my class on the day 2 pool sessions). If you graduate BRC you are then an 0321 Reconnaissance Marine. You then go to one of three active duty Recon Battalions where the above training regimen occurred. We would also typically be sent to army Jump school and Rubber boat school and Pre combat Divers school not long after being assigned to Recon. If you were exceling in Recon you may get the chance to go to Key West for the Combat Divers Certification course and to the army Ranger School.
@@BodyweightMuscle No man I just put a comment to help because i like your videos. Concerning your cardiosthenics approach, I learned this kind of training from your previews videos. I do them from time to time to switch from 100% bodybuilding or 100% cardio focus and I have to admit, cardiosthenics always give me a great feeling ! Thnak you !
I love your content. Thank you. I'm going to include this routine in my workout. I can't do pull up yet. What gym equipment could I use which mimics a pull up so I can build strength.
How is it going so far? I recently got high parallel bars and they are helping me with my Pull related exercises like Rows without using a Pull up bar. (It is not optimal but being able to Dips and planches make it worth it) I think the best to get are, B Bars by BaseBlocks.
Hi Nando, you can check this video for my opinion on rep ranges (or read below): th-cam.com/video/q4M4ubj6sdM/w-d-xo.html Aim for a number of reps you can get consistently across sets, leading you to technical failure (failure with clean form) during your last set. As long as you’re working close to failure, your sets will always elicit hypertrophy, either you’re working as low as five reps or as high as forty! MY RECOMMENDATION (Why stick to a 5-20 range) For most of the year, my advice is to use a progression of the exercise that brings you to technical failure during your last set, allowing ideally anywhere from 5-20 reps. Going higher than that: a) makes your workout too long and b) makes it easier to mess up form, which can lead to chronic injuries in the long run
sure you can, but I recommend alternating regular workouts with cardiosthenic workouts so you have days that you work on them more rested. Adding cardio in the mix just increases the level of difficulty which helps you perform even better when you do them more focused later on!
Hi Anthony--I assume it is wise to wear shoes at least for the jogging portion of this workout? I usually workout in my basement barefoot but I feel like jogging barefoot will not be good on the joints if this workout is done 4-6 times per week.
I do 40 minutes jog and skip rope and then end it with 30 minuthes calisthenics. My body doesn't have that kind of muscle gain but men oh men I don't get tired easily. 4 minutes rest then end my day with 30-40 mins Kali/Arnis drills.
Hi Mirgen, that's that's a good question. I've been exploring a lot of shoes (including barefoot) and running styles the last years to figure out the most joint-friendly style of running for me. I think that as long a you wear an open-toe-box, zero-drop, padded shoe and you use a midfoot strike, you are quite on the safe side. Still, this can be different for different people.
Hi DH, aim for a number of reps you can get consistently across sets, leading you to technical failure (failure with clean form) during your last set. (As long as you’re working close to failure, your sets will always elicit hypertrophy, either you’re working as low as five reps or as high as forty!) It's essential that you don't overdo it during the jogging-phases of the workout. Remember, you want to be at a zone 2. In simple words, this means a pace that would allow you to hold a casual conversation without decreasing your speed. MY RECOMMENDATION (Why stick to a 5-20 range) For most of the year, my advice is to use a progression of each exercise that brings you to technical failure during your last set, allowing ideally anywhere from 5-20 reps. Going higher than that: a) makes your workout too long and b) makes it easier to mess up form, which can lead to chronic injuries in the long run Does this cover your question?
Hi ..is it better choice to do calisthenics excersise 4 days and 5th day you can just run 20 minutes for general fitness...lots of respect from Pakistan
Hi Anthony... another great workout routine... I've been working out like this combining strength and cardio training for years and I swear by it for the best functionality and mental/phyisical health... I stopped adding reps long ago I just try to do the same amount of reps better and better and this helps prevent injuries while slowly progressing... thankyou
Hi Dave!
Glad to hear that other people train this way and find it great as well, so thank you very much for the feedback!!
If you have any other thoughts or tips on how you set up this routine please share, I'm always open to other practitioner's insights!
Wow! This is what I’ve been searching for brother.
I’m currently sitting with a covid flue and just dreaming about this type of training.
You have a new subscriber.
Much respect from Sweden
Hi Beshar, I hope you feel better soon!
This is a great routine indeed, I've been doing it more and more lately (it's what I did this morning).
Remember to take it easy in the beginning, keep your pace slow at a zone 2 💪🏻
I love the name cardiothenics. It’s been 2 years i have been practicing cardiothenics. 40 mins calisthenics workouts and end with short runs and long runs on weekends.
awesome, doesn't it feel great? what benefits have you noticed from training this way if I may ask?
Does it lead to losing weight or is it turning you into a beast?
I love this routine! As a guy with a long history of exercise, I never did cardio because I didn't enjoy it. Since you introduced me to this routine in Bootcamp I have become addicted to cardiosthenics! During a typical routine I now get 8 sets of 2 minute jogs into each session! My overall endurance has increased dramatically and I'm always left feeling energized for the day. Thanks for putting this plan together - it has made me a stronger, fitter, leaner individual!
Very happy to hear that Sam! Funny how we both never thought with enjoy cardio and now it's one of the highlights of our week. I guess there's always a way to get things done and add more balance to our life if we are open-minded. Happy to walk on this path aside you!
*Join our free Busy-dad course* → bit.ly/dadbod-course
Warm-up: th-cam.com/video/QJNMqQHdtEo/w-d-xo.html
WORKOUT OUTLINE
*1. Pull movement pattern*
- jog 1’-3’
*2. Push movement pattern*
- jog 1’-3’
*3. Lower-body exercise*
- jog 1’-3’
*4. Core exercise*
- jog 1’-3’
TRAINING VOLUME
_2-3 Rounds_ (5-6 Workouts / Week)
_3-4 Rounds_ (3 Workouts / Week)
_4-5 Rounds_ (2 Workouts / Week)
HOW TO MAKE THE WORKOUT SHORTER
CARDIOSTENIC SUPERSETS (OPTION #1)
*A.* Pull followed by lower body exercise
*B.* Jog 1-3 minutes
*C.* Push followed by core exercise
*D.* Jog 1-3 minutes
CARDIOSTENIC SUPERSETS (OPTION #2)
*A.* Pull followed by push exercise
*B.* Jog 1-3 minutes
*C.* Lower-body followed by core
*D.* Jog 1-3 minutes
Contact me: info@bodyweightmuscle.com
I love this approach as well. I always like to hit a hard cardio session after some calisthenics
Hi man. Excellent video and you're inspirational. I just finished my home calisthenics gym and took up running daily. So I see different methods here to combine it for me: like first doing calisthenics every second(?) day just before the run, or doing the runs in the morning and calisthenics in the evening as was my plan. But maybe I'm just a bit too shy and could handle doing a full calisthenics session followed by running my 3km (that I'm slowly increasing to 10 as soon as I get comfortable with 3km because I'm mostly between Zone 3 and 4 at my current point)
Bruhh so impressive.. You have much knowledge that you can guide me so what do you suggest for a person whose target is to lose weight like running(or 15k steps) or calisthenics first? What should I do prior first?
@@Unknown-y6x2r I don't think your problem is WHAT you need to start with, its that you need to START!
If you can run every day, start small. But stay consistent. Forget 10km. Do 2km for a week and measure your time on an App like Strava, and see how you improve every day!
If you think 15k steps is possible, do that as well.
But why go 1 extreme when you can do it normal? Do 7k/day. When you start running daily as well, it wll give you a few thousand steps for free on your phone tracker! Then you just need to walk a little bit more.
As for working out, there's 2 things happening: you work up your metabolism and start losing weight faster the more muscle you build, but building muscle is heavier than fat, so you don't lose much "weight", but you lose "fat" and build muscle!
I'll take the decision away from you and give you a great plan.
1. Goal: start walking. If you're always sitting or laying or on your pc and uncomfortable with your body, you need to start SOMETHING at all.
So start walking around more. Listen to audio books as you take your daily walk, create a path you can take every day, and plan your paths using apps like "Footpath".
2. Run:
Once you feel you're comfortable with being outside, start running. Start extremely easy. 1km. the first day. See where you are at, how fast you are etc. if you can reach 7minutes per kilometer (7:00/km) in your running, then try 2km the next day! then 3km! until you realise you're now slower than 7 minutes per kilometer. And you're struggling to keep the same pace. Then that means, this is the spot you need to work on.
Step 2.5: Calories
Start counting calories, get a FEEL how many calories eat every day. And use a calories calculator from google to find out how much calories you are allowed to eat every day. Because if you start running, but eat more, then you still won't loose weight! You need to get to a Calorie Deficit.
Goal 3: Calisthenics.
Start with easy exercises. Pushups, Situps, etc. Hybrid Calisthenics is also a great TH-camr for absolute beginners. Get his App that is for free to get an overview over the 3-5 Exercises you should master first as a beginner.
Do 3 sets of how many you can of each exercise, or set yourself a limit.
Know this. Between Goal 1 and Goal 2 there can be a gap of one week, but between Goal 2.5 and Goal 3 there can be a gap of half a year! It's all about your priorities and what works for you. But everything starts with exactly one thing only: Your first step!
Depends, what are your goals? How old are you? How does your lifestyle look like? What kind of job do you do (sedendary, or other)?
When I was in Recon in The Marines in the 70's we used to do a lot of crazy bodyweight workouts but one of my favorites was what they called "The Beach". I still do it to this day behind my beachfront condo in Cocoa Beach though with much fewer reps and cycles than when I was 21-year-old Recon Marine. The cycle goes as follows (note these are repetitions from Recon, today I do much fewer reps): 50 pushups at water's edge, then swim out past the breakers and then slow swim/relax/body surf coming back in (this is your rest period and the cool ocean salt water helps reduce inflammation), then 100 mountain climbers, followed by the swim, then 50 bends and thrusts (today i do burpees) followed by the swim, then 50 leg lifts (of various types) That is one cycle. In Recon our standard was 7 cycles but we once did 11. It becomes a real ball buster after about 4 or 5 cycles when the reps start adding up. When we were feeling froggy we'd substitute the swim with uphill (from waters edge to the dunes) sprints with the walk back being the "rest period"...those were much harder than the swim version but nothing gets you in better shape than uphill sand sprints. Today i typically only do 3 or 4 cycles with reps in the 20 range...which is still a great workout, and just like in Recon, any pushup that doesn't touch sand or water does not count.
Hey Steve, that's a pretty badass workout! Man, I imagine you and your fellow recruits were in great shape back then. I love hearing about these kinds of stories and what you guys do in your training. Thanks for sharing!
@@BodyweightMuscle Yeah it was a cool workout for sure...plus when we were done we'd typically go climb ropes and then run 5 miles or 8 or 11, or whatever. Also we weren't recruits we were Recon Marines, this was after Marine Corps boot camp (my platoon drop rate in '75 was almost 50%) and after SOI (School of Infantry, Infantry Training Regiment, where the drop rate was about 40%), and after being in the Fleet Infantry for typically one year to eighteen months minimum and then being approved for the Recon pipeline which started with Indoc (aka as bootcamp on steroids) followed by BRC (Basic Recon Course) which has a drop rate of about 75% (we lost over half of my class on the day 2 pool sessions). If you graduate BRC you are then an 0321 Reconnaissance Marine. You then go to one of three active duty Recon Battalions where the above training regimen occurred. We would also typically be sent to army Jump school and Rubber boat school and Pre combat Divers school not long after being assigned to Recon. If you were exceling in Recon you may get the chance to go to Key West for the Combat Divers Certification course and to the army Ranger School.
as a runner the distribution of running and working out times is crazy haha
:D
Πολύ ωραίο πρόγραμμα φιλε μου🔥
Great man !
Hi TRT! Would you consider trying this routine? And would you need any help on any details?
@@BodyweightMuscle No man I just put a comment to help because i like your videos. Concerning your cardiosthenics approach, I learned this kind of training from your previews videos. I do them from time to time to switch from 100% bodybuilding or 100% cardio focus and I have to admit, cardiosthenics always give me a great feeling ! Thnak you !
@@trtdshash1138 Happy to hear that TrT! Keep on training my man :))
How cool! Thank you!
You're very welcome 💪🏻!
I love your content. Thank you. I'm going to include this routine in my workout. I can't do pull up yet. What gym equipment could I use which mimics a pull up so I can build strength.
How is it going so far? I recently got high parallel bars and they are helping me with my Pull related exercises like Rows without using a Pull up bar.
(It is not optimal but being able to Dips and planches make it worth it)
I think the best to get are, B Bars by BaseBlocks.
Hi Anthony, I didn't understand if I should do the reps to failure or should I choose a certain number of reps.
Check the description
@@devonpemberton9955 I did, but I don't see where he mentions the number of reps for the pull, push, lower body, and core exercises.
Hi Nando, you can check this video for my opinion on rep ranges (or read below): th-cam.com/video/q4M4ubj6sdM/w-d-xo.html
Aim for a number of reps you can get consistently across sets, leading you to technical failure (failure with clean form) during your last set.
As long as you’re working close to failure, your sets will always elicit hypertrophy, either you’re working as low as five reps or as high as forty!
MY RECOMMENDATION (Why stick to a 5-20 range)
For most of the year, my advice is to use a progression of the exercise that brings you to technical failure during your last set, allowing ideally anywhere from 5-20 reps.
Going higher than that:
a) makes your workout too long and
b) makes it easier to mess up form, which can lead to chronic injuries in the long run
@@BodyweightMuscle Thank you very much for your very explanatory answer, Anthony.
💪
@@nandogc your very welcome, keep on training! 💪
Hi Anthony!
Great video and workout.
I like ask You, how can I introduce sprints in this kind of workout?
Thanks!
Hi Mihai, if you were to do sprints, you can add have a bigger recovery after each sprint. Anything between 4-5 minutes of zone 2 (slow jogging).
This is not new. I don't know if Karl Gotch came up w/ it but used and recommended this style of training. He called it road work.
Hi ON, I don't know Carl G. but thank you, I'll look into that !
Hi ON, any chance you can direct me to any material related to road work from Carl G.? I've been looking but can't find anything yet
My question is if you Can train difficult exersises like Handstand pushups and still progression in Them, when you train cardio with it🧐
sure you can, but I recommend alternating regular workouts with cardiosthenic workouts so you have days that you work on them more rested. Adding cardio in the mix just increases the level of difficulty which helps you perform even better when you do them more focused later on!
@@BodyweightMuscle okay thx man.
Hi Anthony--I assume it is wise to wear shoes at least for the jogging portion of this workout? I usually workout in my basement barefoot but I feel like jogging barefoot will not be good on the joints if this workout is done 4-6 times per week.
Hi A, would you consider barefoot shoes?
@@BodyweightMuscle That is a good recommendation, thanks!
💪🏻
can i combine calisthenics and 100m sprint?
I do 40 minutes jog and skip rope and then end it with 30 minuthes calisthenics. My body doesn't have that kind of muscle gain but men oh men I don't get tired easily. 4 minutes rest then end my day with 30-40 mins Kali/Arnis drills.
I bet, that's a lot of badass conditioning my friend, keep on training 💪🏼
@@BodyweightMuscle you are inspiration bro, working out even with 1 artificial leg.
Do you think running on the road does harm your knees and ankles?
Hi Mirgen, that's that's a good question. I've been exploring a lot of shoes (including barefoot) and running styles the last years to figure out the most joint-friendly style of running for me. I think that as long a you wear an open-toe-box, zero-drop, padded shoe and you use a midfoot strike, you are quite on the safe side. Still, this can be different for different people.
How many reps for each exercise
Hi DH, aim for a number of reps you can get consistently across sets, leading you to technical failure (failure with clean form) during your last set.
(As long as you’re working close to failure, your sets will always elicit hypertrophy, either you’re working as low as five reps or as high as forty!)
It's essential that you don't overdo it during the jogging-phases of the workout. Remember, you want to be at a zone 2. In simple words, this means a pace that would allow you to hold a casual conversation without decreasing your speed.
MY RECOMMENDATION (Why stick to a 5-20 range)
For most of the year, my advice is to use a progression of each exercise that brings you to technical failure during your last set, allowing ideally anywhere from 5-20 reps.
Going higher than that:
a) makes your workout too long and
b) makes it easier to mess up form, which can lead to chronic injuries in the long run
Does this cover your question?
Yes thank you
💪🏻
Hi ..is it better choice to do calisthenics excersise 4 days and 5th day you can just run 20 minutes for general fitness...lots of respect from Pakistan
Hello, there are a tone of ways to do it. It also depends on what's practical for you :). Nowadays I run almost every day.
Does doing this lead to a weight loss?
Sure (if you're in calorie deficit)
Bro my height 5 ft 3inch should i start calisthenics
Hi Gursewak, yes, why not? What's troubling you about your height?
@@BodyweightMuscle bro iam also very skinny can i get bigger thigh and muscle with calisthenics thank you brother for your reply love from India
Yes of course, if you eat right and train properly! 💪🏻