1. Dips 0:06 6-10 reps 3 sets 1-2 minute rest max (use a resistance band if its to hard if you can do 6 easily use a diff resistance band) 2. dip negatives 0:54 6 reps 3 sets 1-2 minute rest max (put a comforter down to shorten the range of motion) Variation do a one leg at a time like a lunge 3. pushups 1:35 12 reps 3 sets 1-2 min rest max 4. body-rows 2:05 6 reps 3 sets 1-2 min rest max 5. under grip (chin up) body-rows 2:23 6 reps 3 sets 1-2 minute rest max 6. neutral grip body-rows 2:39 6 reps 3 sets 1-2 min rest max 7. neutral grip slow negatives 2:48 3 reps 3 sets 1 min rest max 8. tucked L-sit 3:14 hold for (about 15 seconds) 3 sets 2 min rest max 9. knee raises 3:53 12 reps 3sets 1-2 min rest 10. plank 4:24 aim for 30 seconds to 1 min 3 sets 2min rest max' 11.squats 12.Archer squats 5:51 ....
Imma finish for you fam. 11. Squats 5:07 12 reps 3 sets 1-2 minutes max rest (use resistance bands to increase difficulty) 12. Archer Squats 5:51 6 reps on each leg 3 sets 1-2 minutes max rest 13. Single Leg Hops 6:17 20 reps each leg 3 sets 1-2 minutes max rest
Oh my gosh, this routine is great! I am 52, managing a back injury, and have a set of equalizer bars, but not really sure what to do with them other than push ups and plank. The bars help keep my core stable, which in turn helps my back. I was looking for a beginner workout with modified moves and this was perfect. Thank you!
It is great to hear that you are working on your back! Sorry about the injury! Come back stronger than ever! Thank you so much for your comment and I am glad to have helped.
One month plus in since starting this set of exercises; 3 sets of full dips of 10, 8 and 6 on last set. Looking forward to being able to put in 10 x 3 sets! Thank you so much!!
Smaller parallettes are not useless even if you have big ones. You can change the angle on the smaller ones as you wish, but using big parallettes for pushups is one-angled.
Me: "Oh 7 minutes, that will be perfect for my first day with the parallettes". . . Also me after 45 minutes: "I don't know if I hate you or I love you".
Thank you for this! I've been following this workout (with some minor variations) for 2 months now (20 workouts). 3 x a week. I had a "warm up month" before starting this consisting of pull ups/pushups/squats. In 3 months I'm down 20lb's and 3% body fat (almost
Thank you so much for these suggested training exercises. I can feel getting stronger after each recovery. My frog stand being the most obvious. I feel more stable and able to hold longer in the position.
Nice solid work out. Only thing, if you go back and watch your video, try and keep your back from rounding when you’re doing your plank, keep it nice and straight and you’ll really feel it more in your abs if you’re having trouble with that move your hands out forward a little bit more and it’ll make it easier to keep it flat. If you really want to make it intense, get a balance board and put your hands on the balance board, it doesn’t have to be anything expensive just a cheap one off Amazon.
I appreciate the feedback, however, I'm INTENTIONALLY protracting my shoulders during a plank. Why? Because this builds more strength and stability in the shoulders as well as better activates your serratus anterior muscles. This is very common practice in calisthenics, as it sets you up to learn skills such as the planche, handstand presses, and handstand pushups. If you want a more thorough explanation of why one protracts shoulders during plank, I'd recommend watching CalisthenicMovement's video "mastering the plank" or their video titled "Stop doing planks like that!" (With a straight back). Basically, protraction strength is extremely important in calisthenics. This doesn't effect my core/ab tension in any way. 🍻
I just did this as my first workout with my new equalizer bars.. Ugh, it’s very hard - great workout! Looking forward to get better with these exercises 😁
U will soon use to it and love it just dnt forget to buy some supplements for strengthening to drink it during the exercise you will enjoy it after a week or two
This looks great! Just wrote down all the exercises and will do this workout tomorrow. Beginner here, looks pretty tough but doable. Is that THUMPER at the very end? The light at the end of the tunnel? Lol. Looks similar, hope this workout isn’t as challenging 😂😂)
1. Dips 6-10 Reps 3 sets 1-2 Minute Rest Max Between Sets 2. Dip Negatives 6 Reps 3 sets 1-2 Minute Rest Max Between Sets 3. Pushups 12 Reps 3 sets 1-2 Minute Rest Max Between Sets 4. Body-Rows 6 Reps 3 sets 1-2 Minute Rest Max Between Sets 5. Undergrip (chinup) Body-Rows 6 Reps 3 sets 1-2 Minute Rest Max Between Sets 6. Neutral Grip Body-Rows 6 Reps 3 sets 1-2 Minute Rest Max Between Sets 7. Neutral Grip Slow Negatives 3 Reps 3 sets 1 Minute Rest Max Between Sets 8. Tucked L-Sit Hold for Max Duration (aim for 15 secs) 3 sets 2 Minute Rest Max Between Sets 9. Knee Raises 12 Reps 3 sets 1-2 Minute Rest Max Between Sets 10. Plank Aim for 30 seconds to 1 minute 3 sets 2 Minute Rest Max Between Sets 11. Squats 12 Reps 3 sets 1-2 Minute Rest Max Between Sets 12. Archer Squats 6 Reps Each Leg 3 sets 1-2 Minute Rest Max Between Sets 13. Single Leg Hops 20 Reps Each Leg 3 sets 2 Minute Rest Max Between Sets
@@LiftYourselfFitness thanks so much!! Gonna do full calistenics you're right it should strengthen me more I'm gonna get a dip station and I went to the hospital found out it was a hematoma instead of a muscle knot
_JUST DON'T GIVE UP, I WON'T GIVE IT UP, PLEASE DON'T GIVE IN, I WOULDN'T LET YOU DOWN, IT MESSED ME UP, NEED A SECOND TO BREATHE JUST TO CALLING AROUND, HEY!_
Thanks man! I am trying to get new people here interested in Calisthenics and this is for many people I know who are just starting. Hope your training is going great!
@@LiftYourselfFitness, I can do a bent arm handstand but when I made my arm straight, I fell and scratched my shoulder while doing a handstand on parallets
Can we do it like first 6 steps on 1st day and then remaining 6 steps on the Alternate day. It's difficult to do all at first. I tried i could go on till 5 only.
It depends on your goals. This routine is lengthy and can be pretty intense if strict about the rest times. I do this routine or something similar about 2-3 times a week. Maybe even 1-2 times a week and the other days I will focus more on pullups, or more on push exercises. So it depends what your focus is on.
Sometimes this is natural and they can adapt. My shoulders and other joints sometimes pop. I do recommend getting it viewed by a doctor or a chiropractor just to be safe.
I must say from my experience that you need extra warm up like tie rubber somewhere than pull it like biceps till ur elbow arms and shoulders get enough warm when u feel sweaty than start with bars I m v sure it helps a lot
Thanx a lot for this great video! I have two questions please: 1. Is this exercise meant to be done in one session? Or is it for several different sessions/days? 2. What is the alternative workout here for pull ups? And is this alternative good enough or it's more recommended to do pull ups..? Thanx!
Hello sir, it mostly depends on your body strength age and . Start always looks difficult. You most go to sleep on time to have enough energy in body. You must buy some strength or boosting supplements to help you during workout and ofcours if you are beginner you can always split this whole session in two parts try half today and the other half next day , you can work out two days and one day rest till you get enough strength and get use to it.
LiftYourself Fitness pls don’t take this wrongly, but I dont see much proof of that... i take it your doing this to just keeping your joints oiled? But thanks for vid! No doubt your in shape!
1. Dips 0:06
6-10 reps
3 sets
1-2 minute rest max
(use a resistance band if its to hard
if you can do 6 easily use a diff resistance band)
2. dip negatives 0:54
6 reps
3 sets
1-2 minute rest max
(put a comforter down to shorten the range of motion)
Variation do a one leg at a time like a lunge
3. pushups 1:35
12 reps
3 sets
1-2 min rest max
4. body-rows 2:05
6 reps
3 sets
1-2 min rest max
5. under grip (chin up) body-rows 2:23
6 reps
3 sets
1-2 minute rest max
6. neutral grip body-rows 2:39
6 reps
3 sets
1-2 min rest max
7. neutral grip slow negatives 2:48
3 reps
3 sets
1 min rest max
8. tucked L-sit 3:14
hold for (about 15 seconds)
3 sets
2 min rest max
9. knee raises 3:53
12 reps
3sets
1-2 min rest
10. plank 4:24
aim for 30 seconds to 1 min
3 sets
2min rest max'
11.squats
12.Archer squats 5:51
....
Imma finish for you fam.
11. Squats 5:07
12 reps
3 sets
1-2 minutes max rest
(use resistance bands to increase difficulty)
12. Archer Squats 5:51
6 reps on each leg
3 sets
1-2 minutes max rest
13. Single Leg Hops 6:17
20 reps each leg
3 sets
1-2 minutes max rest
@@Lightwing thank you I got tired ;__;
Oh my gosh, this routine is great! I am 52, managing a back injury, and have a set of equalizer bars, but not really sure what to do with them other than push ups and plank. The bars help keep my core stable, which in turn helps my back. I was looking for a beginner workout with modified moves and this was perfect. Thank you!
It is great to hear that you are working on your back! Sorry about the injury! Come back stronger than ever! Thank you so much for your comment and I am glad to have helped.
One month plus in since starting this set of exercises; 3 sets of full dips of 10, 8 and 6 on last set. Looking forward to being able to put in 10 x 3 sets! Thank you so much!!
This is by far the best routine I saw with parallel bars.
Thank you!
I've never thought of using the bars for pushups that way, was actually into buying a new lower set for pushups only. THANK YOU
same
you can progress into pikes, those bars are awesome!
Smaller parallettes are not useless even if you have big ones. You can change the angle on the smaller ones as you wish, but using big parallettes for pushups is one-angled.
Excelente rutina,las barras son muy utiles y ocupan muy poco espacio
Me: "Oh 7 minutes, that will be perfect for my first day with the parallettes".
.
.
Also me after 45 minutes: "I don't know if I hate you or I love you".
Finally something that resembles a doable routine in a normal setting
Good informative video,being doing dip station along with dumbells and starting to get results ,53 and there are real life used ,work for one
Thanks for posting this, great workout. These Lebert bars have been the best workout, really hard for me but I'm hoping to get better.
Great vid. I randomly selected this as something extra after a workout and this was harder than my workout. I’ll be doing this again 👍🏻
Very cool. Thank you so much for commenting and watching!
I ordered a bar just like this one. Same color. It will be delivered tomorrow. What a great routine . Many thanks☺️💪🏾
Thank you for this!
I've been following this workout (with some minor variations) for 2 months now (20 workouts). 3 x a week.
I had a "warm up month" before starting this consisting of pull ups/pushups/squats.
In 3 months I'm down 20lb's and 3% body fat (almost
That is incredible! Keep up the amazing progress and thank you very much for your comment.
Gran trabajo, se puede conseguir un fisico tremendo sin salir de casa.
Thank you so much for these suggested training exercises. I can feel getting stronger after each recovery. My frog stand being the most obvious. I feel more stable and able to hold longer in the position.
Thank you!! That is very good news, keep up the great work and progress!
I’m trying so hard completing all the exercises. It’s very hard but I’ll make it ! Thanks for the video
Loved your vid as much as your beautiful pup.
I have a mighty need for those equalizers! I already have a flat bench at home; have you posted any beginner workouts for that, please?
Great routine and definitely ideal for all beginners!
Thanks man
Nice solid work out. Only thing, if you go back and watch your video, try and keep your back from rounding when you’re doing your plank, keep it nice and straight and you’ll really feel it more in your abs if you’re having trouble with that move your hands out forward a little bit more and it’ll make it easier to keep it flat. If you really want to make it intense, get a balance board and put your hands on the balance board, it doesn’t have to be anything expensive just a cheap one off Amazon.
I appreciate the feedback, however, I'm INTENTIONALLY protracting my shoulders during a plank. Why? Because this builds more strength and stability in the shoulders as well as better activates your serratus anterior muscles. This is very common practice in calisthenics, as it sets you up to learn skills such as the planche, handstand presses, and handstand pushups. If you want a more thorough explanation of why one protracts shoulders during plank, I'd recommend watching CalisthenicMovement's video "mastering the plank" or their video titled "Stop doing planks like that!" (With a straight back). Basically, protraction strength is extremely important in calisthenics. This doesn't effect my core/ab tension in any way. 🍻
I just did this as my first workout with my new equalizer bars.. Ugh, it’s very hard - great workout! Looking forward to get better with these exercises 😁
U will soon use to it and love it just dnt forget to buy some supplements for strengthening to drink it during the exercise you will enjoy it after a week or two
good stuff man-subbed
Loved it man. Thanks a lot
great video, and super cute dog. thanks! :)
Thank u!! I'll definitely do this ❤
The dog sits all day sleeping ,and looks solid lol
Finally best PPT workouts
Muy buen video para principiantes
man, thanks for the video.. but, how many exercise per week to do for get better body?
Proper tips, genuine natural. 👍
Thanks, some good ones I hadn't thought of!
Your dog is the best 😂
No BS, just great workout
Thank you:))
i'm doing first workout... so great!!! thanks man!
Same here. This is such a helpful video. Thank you so much.
This is so great,I will try this🙏
Give it a shot!
This looks great! Just wrote down all the exercises and will do this workout tomorrow. Beginner here, looks pretty tough but doable. Is that THUMPER at the very end? The light at the end of the tunnel? Lol. Looks similar, hope this workout isn’t as challenging 😂😂)
Done it twice now. It’s brilliant for beginners. Thank you!
thanks, it's so inspired...
great vid and beautiful pup you have there
1. Dips
6-10 Reps
3 sets
1-2 Minute Rest Max Between Sets
2. Dip Negatives
6 Reps
3 sets
1-2 Minute Rest Max Between Sets
3. Pushups
12 Reps
3 sets
1-2 Minute Rest Max Between Sets
4. Body-Rows
6 Reps
3 sets
1-2 Minute Rest Max Between Sets
5. Undergrip (chinup) Body-Rows
6 Reps
3 sets
1-2 Minute Rest Max Between Sets
6. Neutral Grip Body-Rows
6 Reps
3 sets
1-2 Minute Rest Max Between Sets
7. Neutral Grip Slow Negatives
3 Reps
3 sets
1 Minute Rest Max Between Sets
8. Tucked L-Sit
Hold for Max Duration (aim for 15 secs)
3 sets
2 Minute Rest Max Between Sets
9. Knee Raises
12 Reps
3 sets
1-2 Minute Rest Max Between Sets
10. Plank
Aim for 30 seconds to 1 minute
3 sets
2 Minute Rest Max Between Sets
11. Squats
12 Reps
3 sets
1-2 Minute Rest Max Between Sets
12. Archer Squats
6 Reps Each Leg
3 sets
1-2 Minute Rest Max Between Sets
13. Single Leg Hops
20 Reps Each Leg
3 sets
2 Minute Rest Max Between Sets
Seeing how this was posted 4+ years ago, did you have any toe injuries from this? 4:35
Thanks!
Can you tell me how to divide the exercises over the whole week?
Very helpful - thanks.
Ottimo! Molto chiaro! GRAZIE 👏🏆💪👏
Good stuff
Great video such a hard thing to do
Thanks man
Is there a difference in equalizer bars such as width or weight?
dude - so good. thank you
Great stuff!
Just a friendly reminder to watch out with hyperextension of the elbows while at the top position of the dip
Ah yes my elbows do hyperextend, something that I've noticed in my handstands.
Injured my arm with weight lifting so I’m gonna go fully calisthenics needed an arm replacement workout to replace dumbbells thanks
Sorry to hear bout your injury. I hope you recover. Calisthenics should strengthen your joints and be less stressful than really heavy weights.
@@LiftYourselfFitness thanks so much!! Gonna do full calistenics you're right it should strengthen me more I'm gonna get a dip station and I went to the hospital found out it was a hematoma instead of a muscle knot
6:30 This hoping exercise might look lame but it sure does burn a lot lol
And the dogs sayin', "Whaddya want from me?"
Haha. To sit there and look cute.
_JUST DON'T GIVE UP, I WON'T GIVE IT UP, PLEASE DON'T GIVE IN, I WOULDN'T LET YOU DOWN, IT MESSED ME UP, NEED A SECOND TO BREATHE JUST TO CALLING AROUND, HEY!_
What did you Call that iroon you training in
love it
Nice workout dude💪
Thanks man! I am trying to get new people here interested in Calisthenics and this is for many people I know who are just starting. Hope your training is going great!
It’s going awesome my friend 😎
Just found this video..will start doing this everyday and report back in a week.
what is the bgm at 4:05
Hey man, got any tips for balancing a hand stand
I do! I am working on a straight arm handstand press video now. I will include a new handstand tip video as well.
@@LiftYourselfFitness, I can do a bent arm handstand but when I made my arm straight, I fell and scratched my shoulder while doing a handstand on parallets
Doggo is not impressed. lol
lol, no she is not.
Can we do it like first 6 steps on 1st day and then remaining 6 steps on the Alternate day. It's difficult to do all at first. I tried i could go on till 5 only.
yes ofcourse. go at your own pace and as your body gets conditioned and gets stronger, you will learn how to approach it in other ways. keep going.
What can i replace archer squats with? I have an ACL on left knee so i cant squat deep. Thanks.
Are you able to do partial lunges? The idea of the Archer squat is to put focus on a single leg.
@@LiftYourselfFitness hey. Yes I can do partial lunges. Great vid btw 👌
@d1psfx880 there ya go, my friend. Much appreciated.
Love this😁💪💪
time to go shopping for some equipment so I can be strong like you, ok maybe not AS strong, but stronger than I am now lol
I will following you
How many circuits do you do??
Hi! how many time for week this routine? 3? o every day? Thx for video
It depends on your goals. This routine is lengthy and can be pretty intense if strict about the rest times. I do this routine or something similar about 2-3 times a week. Maybe even 1-2 times a week and the other days I will focus more on pullups, or more on push exercises. So it depends what your focus is on.
@@LiftYourselfFitness Thx man ;)
nice!
My elbows make clicking noises. Is that bad, or will my body just adapt to it
Sometimes this is natural and they can adapt. My shoulders and other joints sometimes pop. I do recommend getting it viewed by a doctor or a chiropractor just to be safe.
I must say from my experience that you need extra warm up like tie rubber somewhere than pull it like biceps till ur elbow arms and shoulders get enough warm when u feel sweaty than start with bars I m v sure it helps a lot
Is this a routine to do daily or 3xwk?
2 or 3
Started doing it this week its great thanks
Can I change the knee raises into leg raises?
Yes! Or half leg raises half knee raises.
What should the distance between the bars be?
About normal distance where your arms naturally rest to your side. Keep them fairly close to your side; closer is normally safer than wider.
@@LiftYourselfFitness thanks
Thanx a lot for this great video!
I have two questions please:
1. Is this exercise meant to be done in one session? Or is it for several different sessions/days?
2. What is the alternative workout here for pull ups? And is this alternative good enough or it's more recommended to do pull ups..?
Thanx!
Hello sir, it mostly depends on your body strength age and . Start always looks difficult. You most go to sleep on time to have enough energy in body. You must buy some strength or boosting supplements to help you during workout and ofcours if you are beginner you can always split this whole session in two parts try half today and the other half next day , you can work out two days and one day rest till you get enough strength and get use to it.
Who is the song by and what’s it called?
Symbolism by Electro-Light
Hello. Can I build muscle with this workout?
Yes you can!
LiftYourself Fitness pls don’t take this wrongly, but I dont see much proof of that... i take it your doing this to just keeping your joints oiled? But thanks for vid! No doubt your in shape!
Pit Bulls are the greatest😁
I agree!!
Music?
Ship Wrek - Pain
I can't remember the second song, but I know it is an "NCS" song.
L-sit is bot for beginners , dude !
In this video, it is "tucked", which is a beginner variation of the L-sit.
First here 😃
Nice routine but looking on your feet is hurtful .
This is the beginner? 😟
1:44 he gave easier variations for hard exercises like the push up
Why the music, so many videos ruined with it. Annoying
like the routine hate the awful music wtf point in that??