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Bulgarian Dips, Skin the Cat (any progression), and long lunges (forward and side). They all help with lengthening and extension so I don't have to stretch.
great video! i'm focusing on getting back in shape in terms of pull-ups currently, wasn't prioritising them for a while and gained some fat so there's work to be done :)
I'm 66 years old female I've graduated to full body push-ups from "on the knee push-ups" for about two weeks. I'm doing 16 à day 8 in the morning and 8 in the evening I started with 2 twice a day. I'll keep increasing it feels good.
Yes! Keeping it simple is the key. I trained about 2 years basics; pull ups, push ups, squats, hand stands and L-sit. Recently started to learn front lever, muscle up and hand stand push up. Those two years of basics were SUPER important, and still doing them along side. Never neglect or under-estimate the basics!
i agree with building a strong base with pushups, pullups, and bodyweight squats. i was able to achieve the pistol squat by doing 2 sets of 50 deep bodyweight squats daily. i now do that routine about 3 times/week instead of daily. one warning i would make is that you can injure your knees trying pistols before you're ready, or if you lose balance while performing one. i'm doing a bit of a training hybrid because i'm able to do a few wall supported handstands and i'm working towards an l sit. i've been working on handstands for about 18 months and still haven't reached the point where i can hold a free standing one. progress is also slow in pullups. i'm also 67 years old, so that's probably part of it.
99% of people around your age wouldn't even contemplate doing those excersizes, let alone do them. You're literally one in a million, keep up the great work. Don't forget static holds and slow negatives and plenty of rest .
There are ways to work around that the production of stemcelles that can transform into musclecells decreases with age. I am 50 years old and i prefer to do my trainingroutine at 5 pm and not 5 am on an empty stomach. Using rubber bands helps me work up the strength for pullups and dips.
Seriously, I've been following your videos for a while now. I have Hereditary Spastic Paraplegia and I'm severely physically limited. But without the strength and flexibility gained through your videos I'd be in a wheelchair!!
I know exactly what you are talking about. My wife's family has that disease and my wife knew she was probably going to get it and became a competitive runner years before it finally begin to affect her. She and her brother, who has had it longer, and has a more severe case, have both found that developing their upper body helps a lot. We were lucky to have found a neurologist who specializes in HSP, due to it being prevalent in his family.
I have spinal osteoporosis and some pretty bad spinal injuries. 16 months later, calisthenics has taken me from hobbling around like an old man (at 37) to walking straight and normal and even jogging modest distances. I highly recommend a variety of Hindu pushup called the DiverBomber, as it's the most full-body workout I've ever found and it's _great_ for strengthening those supportive muscles around the spine (not to mention both your lower and upper pecs).
Wow! I can't imagine a more productive 6 minutes of excercise instruction. I particularly like the emphasis on simplicity and not needing expensive equipment . Thanks so much!
I love how simple you keep it man. Too many of these fitness youtubers making working out way more complicated than it needs to be. Thank you bro! I keep all three of these exercises in my weekly routines!
It is not easy to build some muscle, I know it on my example. It requires discipline, patience and time. It also helps when you know how to eat and what food to eat. So I had to invest in a meal plan from Next Level Diet and things just started to get better and I realized what mistakes I have been doing for a long period of time.
Why would you pay for a meal plan? Fuck that dude just eat high protein, healthy fats and vegetables and you are good. Oily fish a few times a week is good too.
in my experience it was pretty simple, for me I did big compound movements, heavy, and pushed either the weight I was doing or the reps I did the same wieght for every week on every movement. before I knew it I was getting pretty jacked for a natural, significant difference. I since started adding in more exercises and more volume to bump a little further, but definitely a solid 80% of my gains were simply heavy compound progression
Top 50 exercises you NEED to be doing! 😂 I'm guilty of adding in way too much fluff to my workouts in the past.. I've actually seen the best results by only focusing on a handful of exercises at a time. Getting stronger at the basics is always key 👍🏼✌🏽
I love that you provide “ beginner” instructions. thank you for being mindful of the inexperienced, no muscles and older people groups that are looking to get fit👍
I’m getting into calisthenics again for the first time in about 15 years. I really like your calm presentation style and the fact that you demonstrate the different levels of each exercise.
Foundation set; Push, Pull, Squat. Primal movements and SO ESSENTIAL. I LOVE this content. Exceptional teacher! However, let us remember there are three planes of motion; sagittal plane, frontal plane, and transverse plane. To effectively have muscles fire synergistically we should engage in ALL three planes of motion. I'm a certain the provider of this content is aware of this and is just being proficient in his content. Keep up the great work. You are apart of the collective rising of the human consciousness movement. Congrats!
@@kongoulan Half hour of training gives you one hour of longevity. Saying, you dont have time to excercise, is a nonsensical statement. You dont lose time excercising. You gain time.
This is solid advice that often gets lost in a sea of influencers with no real experience. Build a solid foundation with these main movements first and you’ll reap the rewards later. Use variations of these movements, add tempos, slow eccentrics, pauses/ iso-holds. Eat plenty of protein daily and get plenty of sleep at night. Boom! In 6 months you’ll be transformed without spending a dime at a gym.
Dude, I like how you cut to the basics and actually explain in a slow way how to build up to doing the movement properly. Nice job and I'll watch more of your stuff.
Right on!! I was just thinking about this the other day. I totally agree with these 3 core exercises! I played football all throughout high school. I remember spending so much time in the weight room. I would spend about 2-3 hours 4-5 times a week in preparation for the football season. Looking back, I believe I wasted so much time doing senseless exercises like curls, incline press, chest flies, shoulder press, leg extensions, etc. If I had to do it all over again, I would have focused on Bench Press, Squat, and Pull-ups. That's it! And then conditioning of course!! I believe you are 100% correct that people can create tremendous strength with these 3 exercises: pushups, pullups, and squats!
My routine is 50 pull ups, under hand style. 100 push ups to be completed inside 20 mins. Plank 1 min, rest 1 min 2 min plank on the last plank, planking for a 20 min period. Then path running, trail running and lots of mountain bike riding. Life be in it 🤘.
An excellent video. At the age of 59 and after 15 years being a desk-jockey, I went back to the gym with a PT and had been gym training for about 2 years when the dreaded Covid lockdown hit here in the UK. To that point most of the work was general conditioning with some power work. After a year of lockdown I started a calisthenics course - a few months later the gyms reopened and I found the foundation that claisthenics had given me improved both my strength and my technique. My lifting was slower and more controlled rather than 'pump it out' and my improvement has gone quicker than I expected largely because of the improved stability in my shoulders hips and knees. I still do 2-3 calisthenics sessions a week with one gym session a week and even my PT has said this mix clearly benefits me.
The best, most full upper-body exercise I ever found has been a variety of the Hindu pushup called the DiverBomber. It builds all of your back, shoulders, triceps, lower _and_ upper pecs and it builds more those central back muscles that are wrapped right around your spine.
Thats literally, scientifically impossible. A push exercise will have little to no effect on muscles that require a pull action. Yes, the dive bomber hits shoulders and chest but doesnt effetc back
@@ThePodcastStudioMiltonKeynes Then how did I go from totally scrawny to having huge back muscles from doing nothing but pushups and divebombers? There's a million websites and TH-cam videos with experts saying they'll build your back.
@@ThePodcastStudioMiltonKeynesif you’re doing well controlled pushups with your hands in a range of different positions, your back is certainly involved. In the Hindu pushups there is definitely enough pulling and shoulder stabilization to involve lats and upper back, especially at the beginning in the downward dog portion
Thanks for sharing your knowledge. I'm 60 and I've been taking CrossFit classes for about 1 year now. Some of the exercises you demonstrate in this clip are part of the CrossFit routine. I haven't progressed as much as I would like to, my body alerts my mind about it's current condition. So, the best I get out of it is satisfaction and joy which is great. Everything else is a plus and comes with time and perseverance. In the beginning it was very frustrating because I wasn't fully aware of my loss of mobility. KickBoxing (Full Contact) was my thing back in the day. Man, it is true, rust never sleeps when you sleep. Thank you.
Pullups and dips is the key. The reason is that it involves your entire body weight, and therefore, demands creation of more strength. Also, don't forget about core, i.e. abs. Do 60 second planks and leg lifts. I do all of these in addition to gym equipment exercises because they are so beneficial.
Oh wow! You just made my WHOLE entire life with this video! I've been doing a tone of complicated HIIT. sigh. But I always realize that my best gains come when I stick to the basics. Definitely going to try these moves! A special thanks for showing the elementary steps... most gurus leave this out and forget about us beginners. Thank YOUUUU!
Thank you, thank you ,THANK YOU!! I am desperately trying to avoid a complete hip replacement ( I'm turning 60 in May and have always been fit and lean my entire life ). A year ago I developed acute inflammation in my left hip and scans showed a complete tear of the labral cartilage that had gone on untreated for too long. I was shocked when 2 different surgeons confirmed that I would need a complete hip replacement within the next 2 years ( obviously my "power walks" were doing damage! ). Due to the severe pain and covid and - to be honest, mild depression - that ensued after the diagnosis I stopped all activity and gained 45 lbs in the process. I had finally reached my breaking point and decided "enough is enough" and I'm taking back my life and strength. But how to do that without further injury and pain? I found your channel and it's been exactly what I've been looking for! I've been able to - slowly and methodically - follow every one of your "beginner" routines and have found that the gentle stretches ( especially anything that is meant to stretch and open the hips ) have been miraculous! I now have my hubby doing daily stretches with me ( he still insists on running long distances though) and I'm hoping he'll avoid the pain that I've been through. I sing your praises to everyone who asks and have noticed that I am now walking without a limp ( I'm not quite skipping along with my normal energy yet but I now know I'll get there - with the help of your wonderful channel!) Please continue encouraging those of us who are not so young but want to stay strong and supple throughout the decades. xoxo from Canada
When I did this at a kids playground without a shirt on, I got kicked out. 😐 Agree with press/push, pull, and squat are primary activities and all you need. However, depending on how you define gains, you need to add weight or speed or some changing dynamic. Training your body is to challenge it into doing something it is not used to. Therefore, being consistent will only allow your body to meet the objectives set prior. It will not allow increases in strength. I’m fortunate enough to have a home gym with a squat rack, barbell, and weights. If I didn't, I would be doing push-ups, chin-ups, and banded squats.
Just got my dream job AND the the opportunity to finally be able to live on the countryside! far from anything called a "gym"... your channel is insanely helpful and motivational to help me stay in shape and to become the best vesion of myself I could possibly be. thank you!
Sticking to the basics is by far the safest and most effective method of exercise known to mankind. Before launching my career in the fitness industry as a trainer and nutritionist, my back was falling apart during my college years - That was eons ago!! Given the fact I had crippling back spasms, sticking to safe core workouts and simple push / pull routines, helped me strengthen my back and build the physique I have today at 50!! Keying in on nutrition and making sure that's on point coupled w/ safe, simple consistent exercises can go a long way!! Satay STRONG, my dear amigos!!
I needed it man and I think everyone did! I obtained way far more results doing those exercises on my house's terrace during this pandemic than in the rest of my life going to gym. Thank you!
Possibly the most succinct and instructional video on strength development posted on You Tube. Since age 14 I have kept cardio fitness to resting pulse in 40, to sub 40 bpm, making it simple. I always kept the push ups, and pulling, but neglected squats and was ignorant on progression (except for running), which is key. Foundation, progression and dedication. Well done, a blessing.
I've always loved the theory of this but tended to find it difficult to actually make gains while avoiding injury. All these exercises put quite a lot of strain on joints and can be tricky if mobility is limited or you already have a few niggling injuries - they're great when you're 20, less so when you're 40. I've also always found pushups in particular to provide very modest chest gains for the amount of effort, soreness and shoulder aggravation. It's always good to include them to a degree but I find isolation exercises - and cable-based machines in particular - far better for getting precisely controlled gains with minimal pain.
Great video, thanks for breaking it down. As I've gotten older, I'm more interested in calisthenics and flexibility, and I love simplicity. I've been working on my handstand pushup, and my balance is increasing a lot, but it's a good reminder to get my foundational strength down.
I love how you always gave top advice how to even achieve your first reps of these bodyweight exercises. I am a woman and it took me quite some time to get my first nice and clean pushup or chin up. You manage to cover these three exercises from beginner to expert on under 10 minutes - great job!
This was a great video. Here's why: i love that you keep things simple and communicate effectively. Additionally, I like that you provided beginner friendly advice on a subject that you are clearly an expert in. Thanks!
This is true. I'm 5'9 210 lbs. I've been working out strictly body weight at home for the last year and a half. I was up to 17 pullups, 25 inverted rows, 50 pushups, and 30 dips. I have some knee issues so I keep it light when doing legs - body weight squats, trx hamstring curls, and glute bridges. So I havent touched a dumbbell, barbell, or machine in over 10 years. Two weeks ago I started going to the gym with my girlfriend and I was able to max out both the row machine at 240lbs and Lat pull down at 265lbs for 5 reps each. I also benched 225 for 8 reps after my second push day at the gym. Legs I'm still taking it light. I estimate that Im about 25 to 30 percent body fat right now - so I started cutting down my calories. But back to the videos point, the basic push and pull body weight exercises will yield strength gains that carry over to the gym.
isn't 25 to 30 percent bodyfat kinda fat? I assume you got those numbers wrong as you can pull of 50 pushups and 17 pull ups is also great, i don't think somebody with 30 percent body fat could do that
I started about 1.5 yrs ago with the basics: horizontal push/pull (push ups, inverted rows), vertical push/pull (pull ups, dips, pike push ups), and squats. It's important as well to keep a log of your progress because you may not do as well as last time on 1 movement, but get a PR in another movement. No need to rush, rest well and eat well. Great video, thanks!
Been working on weight loss for about 18 months now, started at 275, but hit a brick wall at a skinnyfat 198 pounds because my hellishly efficient body will burn muscle before fat at every opportunity. Basically realizing there is no way my body lets itself be thin unless I force it to build muscle. Calisthenics seems like the ideal way to get to a healthy place starting from a low level, and all you really need is something you can hang from to do 95% of the exercises. Really solid advice here, appreciate the video! I'm sick of drowning in an ocean of advice that includes "prepare to spend 90-120 minutes at a gym 4 days a week, not including drive time and cleanup" like I have time for that.
great video, Im older and am getting back into working out after an extended period. I cant do all the things you are doing but the message is clear as to what I need to do.. push, pull, squat, thanks
One of the best videos on basic exercise guidance I've seen on TH-cam. Just started push-pull-squat after following K boges. So freeing. I'm actually enjoying exercise now.
Man, I agree fully!! I've been through many iterations of workouts in my life (I'm now old), and came to the same conclusion as this video. Push, Pull, Squat. For push and pull, different angles make sense, and I change the angle for each set. Anywho, great video!! ;-)
One good thing to remember is to always work the horizontal & vertical aspects of push/pull movements. Ie. have 1 day more focused on the vertical (do them first/fresh) and another day focused on the horizontal (do them first/fresh) movements. Pike push ups/HSPU's facing towards a wall for the win (if you're not interested in the skill/balance training that much)
For sure! I don't think you necessarily need them in your programming at the same time all the time. But if we look at, say, the scope of a year. You should have a healthy balance of both.
Great advice, another major enhancer is simply slowing your motions down,,, one specific method that blew me away after doing push-ups for 10 years was pushing up for 10 seconds and then taking 7 Seconds to get your nose on the floor. Hold your nose on the floor for 3 seconds and then do another 10-second push-up. And keep repeating. I don't care who you are, you're not going to make it to 10 your first try. My first try I made it to 3 and barely. Doing it 100% correct. Your arm starts to shake if you go much slower you give much more resistance and the more resistance the more inches you get. I've always had a chest but never one that had a few inches of meat. This was all from the, when I called the total 20 push-ups because it takes a total of 20 seconds,,, I still only do 10. If I want to make it to the next workout. Thank you for sharing and that is why I share. I don't share much but when I do I try and tell people what I do. Because it does work. If you find somebody that looks like a twig you can pump them up in about 2 weeks during this. I'm thinking about finding somebody and making a TH-cam mini compilation,,, but that's another idea for another day. For today, you have yourself a great one and keep doing what you were doing. We need people to inspire. Thank you greatly
Great video! I've been exercising all my life and now at 60 years old, all I have are simple tools for a full body workout. A pull up bar, Olympic rings for dips, 1x 20kg dumbbell for shoulders and a 12 & 16kg kettlebell. Oh, and a mat for pushups and sit-ups. That's pretty much all I need. The only thing I miss is the deadlift...
Great video. I've been doing these three exercises everyday for a year. I can't say exactly which one, maybe a combination, but since I've been doing these exercises I haven't experienced any lower back pain and sciatica.
Man, you're the man! This was brilliant. Push, pull, squat. You started out showing how to make an exercise harder, and I'm quietly yelling I need easier! And you showed easier. You showed harder and easier on all 3. Perfect!
Thank you soooo much! For simplifying the exercise. I do get overwhelmed with all these must do exercises that are on youtubes. Your explanation makes sense and it helps me focus on what is essential.
Would love to see you do a piece on using resistance bands for these moves. Being over 60 now, joint stress/pain is a real consideration; bands have a real life-saver, as they make resistance work possible without that strain.
Solid stuff. I would note that common bodybuilding and powerlifting split routines are also built around these divisions! It's all elaboration on the basics.
pull ups every day with isometric holds, push ups on a dip bar to increase the range of the exercise and ofc with isometric holds too :D no squads yet but Im waking a lot and I will add something like that Love the vid simple but true I just recommand everyone to add isometric holds to your exercises it greatly increase my strengh and muscle gains so far.
After doing calisthenics for about a year, I dropped most exercises and went back to basics just like suggested: 1. Push (elevated pushups, ring dips, ring pike pushups) 2. Pull (high pullup, ring pullup, ring rows) 3. Squat (weighted bar, kossack squats, glute curls) And i finally start to see noticeable progression in strength and physique. I know it’s predominantly the consistency but I feel simplifying workouts was beneficial as well.
Depending on your goal, of course. This is a darn good program for bodyweight. Great conditioning exercises. Now, if you’re really after strength and size gains...real power, the same principle applies. A push, pull and squatting movement. Bench press, military press, weighted dips are excellent pushing movements. Pulling would be heavy rowing movement or even back to pullup with weighted belt. And imho nothing really substitutes for the standard squat with heavyweights. Of course work up to the heavy stuff. Deadlifting is fantastic for building overall power and hits the lower back and hammies as well. Really a total body exercise. Truthfully,if you could only do one exercise deadlifts might give you more bang for your buck for overall power than any other exercise. I would have to think a lot on choosing the squat or deadlift as THE BEST! As far a just lifting the heaviest weight you can possibly move and progressively getting stronger in your power to lift something heavy off the floor, I might just have to pick the deadlift. Great grip strength is another benefit of the movement.
To add a cardio component to ring training, imaging "cheating" on the pullup/triceps dip by incorporating the legs in the movement. Place the rings at just above the head---squat down and explode off the deck as you do the pull up. ten to 20 reps to begin with is fine. Then set the rings at hip height, get into position for the triceps dip, squat down and explode off the deck and extend the arms to near full extension. Rinse and repeat. For the pullups/triceps dips alternate feet close together with slightly wider than shoulder width or single step with high knee lift. It is very challenging and for someone with orthopedic concerns like this 71-year-old, I can get the heart beating/breathing rate up to what I used to be able to do with jumping rope/running/racewalking, etc. without joint discomfort. --Mike
Great video bro. Very simple. I've been training for over 25 years, but due to Covid I had to pivot (like that word) to new forms of training , while still having the same muscle and strength gains as objectives. Your videos and plans help a lot. Trying to find that balance of being strong, being healthy, and not having to use a traditional gym anymore. Thanks bro.
Im 47 and started a year ago basically doing this and added things since and changed diet to mostly whole foods. Ive lost 70lbs and I am same size that I graduated HS . I progressed a little every week . Slow and steady wins the race
Thank you for much needed advice I am nearly sixtyseven and newly retired . With the new freedoms I now have restarted strength train to improve grip strength. Morning routine Ihour yoga then small routine of dead hangs .squats and pull ups . Will now include push-ups.
I personally use weights, but I really like learning movement patterns beyond the typical gym stuff, that is pretty much only happening in the sagital plain. So I try to incorporate lighter workouts with body weight exercises, but also stuff like mace training... I think the real life applications are way more realistic if you actually learn to do cool stuff with your hard earned muscles, and calisthenics are such a great approach to experience your body in new ways.
The real life applications are zero. Even 40kg women with no muscle to speak of get through their life perfectly fine. Weight training is for sports and bragging rights and fun.
Great advice. I do all of these in drop sets to failure (except the most intense to avoid injury), so for example, weighted pulls, ring pulls, bar pulls, horizontal rows, incline rows, or dragon squats, pistols, explosive lunges, squats, and as long as I remember to sleep enough I get gains all the time. The only thing I'd add, is that I think some sort of crawl is an amazing excercise to build core strength that really helps complement these three things, and I might even say it is foundational too. Bear crawls really help keep everything smooth and stable on rings.
Thank you for sharing your knowledge. You seem to have a very personal and unique approach to everything--and you back it up, too. I admire you for that. I appreciate your emphasizing strict form. For the past 18 months or so I've done pullups l...all 3 grip variations but mostly chinups...and pushups...and bodyweight lunges and sprints. And that's it. No weights. I'm currently aspring to maintain my reps slow strict form 400 pullups per week 800 pushups per week and the aforementioned lunges or sprints. Lately I've used the timer on my cell phone 2 minute breaks then back at it. 4xs per week at the gym and weekends outdoors just doing 100 pullups 200 pushups with legwork though I need to up the effort on my legs. I recently switched more of my reps to a pronated grip and this seems to have greatly improved my strength and endurance on chinups. That was a pleasant surprise. Just want to be leaner but I refuse to give up weekend alcohol and reward meals but overall I'm extremely happy with my program it's all I need. I'm planning on thru-hiking the Appalachian Trail and I'm 100% convinced that I can hike 2200 miles thanks to my very basic calisthenic training.
3:15 shout out to that ankle mobility!!! Range of motion is one of the keys to overall strength and especially important for getting the most out of callisthenic exercise. Great Vid!
I can attest that doing these exercises will increase your strength immensely, I can also attest that as easy as the pistol squat may seem, it is rather quite difficult to execute and it takes a lot of practice
Thank you so much! Very useful! I'm recovering from a chronic pain condition and I'm trying to build strength from being really not very fit at all. I'm jumping on a trampoline, walking, free dancing but I want to focus on strength more. Do you have any tips for a very low level start? Thanks a million and much love from Liverpool! 😀🙏💜
I just wanted to answer this since I was in the same boat, spent my whole adult life disabled and in awful pain from spinal injuries. I started out in pitifully bad shape too. Today is the 1 year anniversary since I started strength training, now I'm in 20% the pain I used to be and gained 20 lbs in muscle mass... and I'm the kind of person who always struggled to build muscle. Here's my suggestions.... 1. If it's back or neck pain, stop using the trampoline; those spinal shocks will make things worse. 2. Calisthenics is the best because it works all the supportive muscles. Start with knee pushups until you can do 10, then go to plank pushups with your hands at shoulder height and reduce to 6 reps. When you can do 10 of those, change your hand height so your thumbnail is parallel to the nipple and reduce to 6 again. As you increase over time, do them in sets of 6-10 reps. V-ups are great for your core and low back. If it's too hard, keep your arms pointing forward instead of above your head. 3. The trapezius muscles (top of shoulders to all between your shoulder blades) are SO important. Use this exercise (first one in the video); it doesn't look like much but it's amazing for building your trapezius and center low back. The farther you lean forward, the harder it is, so adjust accordingly. th-cam.com/video/GnWRTYzx7Ws/w-d-xo.html 4. Take creatine HCL (not the creatine monohydrate sold by default), 3-4 grams (scoops) per day, during your workout or half & half immediately before & after. Make sure you dissolve it 100% in warm-hot water. If it's not fully dissolved first, you won't absorb it. 5. Sufficient protein intake is essential or you won't recover and eventually start to cramp up. Learn the protein quantity in different foods and take in 1.5 grams of protein (or more) for every 1 pound you weigh. 6. Sleep is the #1 most important thing to workout recovery. If you're sleep deprived, you won't heal. 7. And finally, the motivation problem: if you can't get up the will to do your workout, then don't commit to a workout. Commit to doing just 1 set of pushups, then see if you want to do more (usually you will). Don't put it off 'till tomorrow when you're hopefully up to the whole workout; better to do one set of one exercise today than wait 'till you're "more up to it" tomorrow, when you'll probably be even less up to it. Every extra rest day beyond your recovery day will just make you lazier.
@@Durzo1259 oh my goodness! Thank you so much my dear for taking the time to write such a detailed answer! I really appreciate all of your suggestions! We'll done for all your accomplishments, it's impressive! Much love your way 😃🙏💜🌟🌷
@@butterflytotem My pleasure. I know how hopeless chronic pain can make you feel. Calisthenics saved me from that hopelessness. It's important for us all to help each other however we can. Much love and best wishes on your journey. 🙂
@@butterflytotem I know it's been 2 weeks, but for some weird reason it just popped into my head that I made a big mistake with one some advice I gave you! Eating 1.5 grams protein per 1 lbs of body weight is actually WAY too much. That's how much you should have for every 1 *Kg* you weigh. In fact you need 0.7 grams of protein for every 1 pound you weigh. Sorry for the mix up.
I agree. When I am feeling lazy I always stick to these 3 exercise. I am on Holiday now in Denmark and I do these 3 exercises while travelling or anytime away
Push (Regular & Resistant Band) Squats (Not Much) Pull Ups (I Should Do More) Thanks For Letting Me Know Not To Focus On Grip Regular For Me & Resistance Band, Handstand (On Walk, Occasionally Push) One Leg Stands (For Balance) Always Remember To Breath For All Btw, Keep That Pace.. YOUR Pace Lol. I’m On And Off Consistent So Overall Not As Consistent As I Need To Be. Keep Working G. Gratitude Straight🙏🏽
Exactly thank you! Pull-ups pushups, deadlifts, barbell squats and bench press and dips, are all the exercises I do, the rest bore me, so I don’t do them, I’m fine.
I've been working with basic exercises for about 15 years and it's been the foundation of my core strength since I can remember. this simplifies what I learned back then in primary which wasn't even incorporating pull, but was the other basics of push, squat, crunches and lunge. Fortunately I enjoyed pullups and climbing so I developed that group naturally while my interest in parkour, gymnastics and later yoga got me into handstands and other fun body movements. Thanks for the simple tips and I'll be taking it into my winter regieme as I train for surfing big storm swell and get pumped for summer to come at the end of the year! Keep it up!
I'm 67,been doing calisthenics,seriously for 5 yrs.,had a break 3 yrs.ago due to a hernia repair.I follow the convict conditioning program 6 exercises.I work towards max.strenghth for each one.The routine is one exercise per day 3 total sets around 10 reps.The exercises are built around progressive training usually around 5 steps.The exercises move towards one arm pullup,one arm pushup,one arm handstand pushup,pistol squat,hanging leg raise and a crazy backbend.I achieved so far,assisted one arm pullups,I got 1 before my hernia repair and getting close to it again,3 sets hand stand pushup 10 reps each.Pistol squats 3 sets 10 reps,one arm pushup,10 to 15 reps each arm for 3 sets,hanging leg raise 3 sets 10 reps and a poor backbend,low back issues.I wish I had started this kind of training when I was younger,I think I could have reached the maximum on all the exercises.Time is running out for me but I still train like I will get there.
As a female, I can't do a single push up nor a single pull up yet, so working on these are a must anyways! I don't want to gain muscle without being able to do a pull up, fo me that would look a bit silly 😅
If you can't do a pushup, start with knee pushups. Pull-ups are a highly advanced move that take huge strength; don't even think about starting with those. I'm at 21 pushups now and waiting until I can do 30 before I try to do a pull-up (and actually try to do chin-ups first, which are slightly easier than pull-ups).
I started off doing bench pushups- 10, 8, 6,4 and 2 pyramids for a period of about six months. Every six to eight weeks I added a one, two, three second pause etc. For the past eight weeks or so I've mastered full body pushups in a reverse pyramid ( same as above.) I'm now in the process of working towards my first independent pull up and chin up ( currently using an assisted machine.) These are bloody hard work but God willing I'm determined to get there by the end of the year. Good luck. XXX
Start with pushups against a wall. Then move to a lower position as you gain strength. I am doing mine with my hands on the kitchen countertop right now with my body at nearly 45 degrees to the ground. I will move to something lower when I can. I have some resistance bands that I do pullup motion and row motion with. My squats are with my hands on the backs of chairs for balance. I can focus on form and control while I am building strength.
Do pushups on your knees. If that's too hard do wall pushups then stair pushups until you can do regular pushups. Use resistance bands to help with pullups until you can do them without
@@Durzo1259 Since they use completely different muscles, there's no reason to wait til X ammount of push ups before attempting pull ups. I still think it's good to focus on one thing at a time, though.
I'm 70 and liked going to the gym. Got long covid at the start of the pandemic so stopped. After 6 months my tinnitus cleared up (no loud gym music). So stayed stopped. I had the two jabs and lost the skin from my hands and feet and had a red rash all over my body... I felt my age. Very slow recovery. No more jabs. Last November, while walking my dogs in the park I started exercising again using a park bench ... bench press, heal raise, touching my toes (Knees), partial squats, curls (using one arm as the fulcrum and the other as the weight) and dips. three sets of six reps. Three times each week. most weeks I was able to add a rep. Now - August - I do three sets of 40 reps, three times a week and have reached the point where I think I need a change...have you any ideas?
With the covid situation, here I decided to move from the gym to calisthenics at park about 4 months ago. Push, pull, squat has been my guiding principle. Variations so far are ring rows, jump squats, bulgarian split squats, walking lunges. Still thinking about trying pistol squats. Thanks for your videos, which have been an inspiration and guidance for the change.
Years ago i took on natural rehab of a hernia which led me to gotting really into swimming and working out at the aquatic center it was great for awhile but i found it was taking up so much time and i knew that i was forming the habit of fitness as an outing and social experience (not a bad thing) rather than a deep self discipline i could always count on - i decided to switch it up and start using calisthenics and isometrics at home so that i could always be in shape and have health and strength - for anyone considering this style id say take it slow but stay at it -it takes time to build the discipline and habits BUT ITS REALLY WORTH IT!!
And if you want to make sure you're hitting the right stretches..... :)
The only 5 Stretches you need ► th-cam.com/video/ixHHSdRuGdI/w-d-xo.html
90-Day Full Body Strength & Mobility Program ► www.strengthside.com/movestrongnow
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Bulgarian Dips, Skin the Cat (any progression), and long lunges (forward and side). They all help with lengthening and extension so I don't have to stretch.
Are you familiar with Goata movement system? Back chain activation
@@dudejoe8390 nice. I love not having to stretch :)
Dope tank where can I get that ?
great video! i'm focusing on getting back in shape in terms of pull-ups currently, wasn't prioritising them for a while and gained some fat so there's work to be done :)
I'm 66 years old female I've graduated to full body push-ups from "on the knee push-ups" for about two weeks. I'm doing 16 à day 8 in the morning and 8 in the evening I started with 2 twice a day. I'll keep increasing it feels good.
Congratulations on your progress. I'm 53 & it is challenging.
Nice 😊Keep it up!
W
Remember to stretch!
You can still do the knee pushups as a warmup and to get more reps in.
Yes! Keeping it simple is the key. I trained about 2 years basics; pull ups, push ups, squats, hand stands and L-sit. Recently started to learn front lever, muscle up and hand stand push up. Those two years of basics were SUPER important, and still doing them along side. Never neglect or under-estimate the basics!
Don’t forget dips
@@audiizestor forgot to mention them!! But yes dips too!
Love that. We really all should have that 2 years of basics before going bigger
@@audiizestor And oh, the rows too!
You need to add additional weights to your body eventually if you want to consistently gain mass.
You’re totally right - too much info we’re inundated with. Simplicity is the key and your Push, Pull & Squat is right on point with this.
Eh. I used to do that. It was ok. I just bit the bullet and started doing weights at the gym, and guess what, fast gains. Go figure.
Only inundated with it if you’re on the social apps. Best idea is stop using social media.
The most impressive thing about this impressive video, is that it's to the point...no unnecessary ramblings. Much respect and thanks.
Love the way you give applicable, no nonsense advice, focus on vitality and flexibility too. Also your calm and humor. Thank you!
There Videos are on point 👌. Short, Uncomplicated & achievable
Its like The One true body training coach out there
I really loved this little tutorial. The foundations are essential for calisthenics
Totally agree! Soo good 🌟🙌
Very much true I really like the way they demonstrate in more simplified ways ❤️
i agree with building a strong base with pushups, pullups, and bodyweight squats. i was able to achieve the pistol squat by doing 2 sets of 50 deep bodyweight squats daily. i now do that routine about 3 times/week instead of daily. one warning i would make is that you can injure your knees trying pistols before you're ready, or if you lose balance while performing one. i'm doing a bit of a training hybrid because i'm able to do a few wall supported handstands and i'm working towards an l sit. i've been working on handstands for about 18 months and still haven't reached the point where i can hold a free standing one. progress is also slow in pullups. i'm also 67 years old, so that's probably part of it.
99% of people around your age wouldn't even contemplate doing those excersizes, let alone do them. You're literally one in a million, keep up the great work. Don't forget static holds and slow negatives and plenty of rest .
There are ways to work around that the production of stemcelles that can transform into musclecells decreases with age.
I am 50 years old and i prefer to do my trainingroutine at 5 pm and not 5 am on an empty stomach.
Using rubber bands helps me work up the strength for pullups and dips.
Bruce, you rule!
@@bogdanzaharia5398 no. just an old guy hanging in there.
Pistol squats at 67 make you a role model. Thanks for explaining your route to success.
Seriously, I've been following your videos for a while now. I have Hereditary Spastic Paraplegia and I'm severely physically limited. But without the strength and flexibility gained through your videos I'd be in a wheelchair!!
I know exactly what you are talking about. My wife's family has that disease and my wife knew she was probably going to get it and became a competitive runner years before it finally begin to affect her. She and her brother, who has had it longer, and has a more severe case, have both found that developing their upper body helps a lot. We were lucky to have found a neurologist who specializes in HSP, due to it being prevalent in his family.
@@ralphholiman7401 Ralph, try Joe Dispenza. look him up. There is a cure.
@@traderflex we will definitely take a look
I have spinal osteoporosis and some pretty bad spinal injuries. 16 months later, calisthenics has taken me from hobbling around like an old man (at 37) to walking straight and normal and even jogging modest distances. I highly recommend a variety of Hindu pushup called the DiverBomber, as it's the most full-body workout I've ever found and it's _great_ for strengthening those supportive muscles around the spine (not to mention both your lower and upper pecs).
@@traderflex Tony, my Dad and brother have this horrible condition. Are you saying cure for HSP? Thanks.
0:45 Push Ups
1:42 Pull Ups
2:48 Squats
Ma man!
Wow! I can't imagine a more productive 6 minutes of excercise instruction. I particularly like the emphasis on simplicity and not needing expensive equipment . Thanks so much!
Probably one of the most important 15 min.
buy weights trust they can push you fast to your goals if u add them to this workout here
I love how simple you keep it man. Too many of these fitness youtubers making working out way more complicated than it needs to be. Thank you bro! I keep all three of these exercises in my weekly routines!
it's refreshing to see him taking a step back :)
It is not easy to build some muscle, I know it on my example. It requires discipline, patience and time. It also helps when you know how to eat and what food to eat. So I had to invest in a meal plan from Next Level Diet and things just started to get better and I realized what mistakes I have been doing for a long period of time.
Why would you pay for a meal plan? Fuck that dude just eat high protein, healthy fats and vegetables and you are good. Oily fish a few times a week is good too.
in my experience it was pretty simple, for me I did big compound movements, heavy, and pushed either the weight I was doing or the reps I did the same wieght for every week on every movement. before I knew it I was getting pretty jacked for a natural, significant difference. I since started adding in more exercises and more volume to bump a little further, but definitely a solid 80% of my gains were simply heavy compound progression
Stop trying to sell your shit products
it is simple but not easy and certainly not fast
Top 50 exercises you NEED to be doing! 😂
I'm guilty of adding in way too much fluff to my workouts in the past.. I've actually seen the best results by only focusing on a handful of exercises at a time. Getting stronger at the basics is always key 👍🏼✌🏽
same here! I'm always trying to strip more out because I have that tendency to think more is better
I love that you provide “ beginner” instructions. thank you for being mindful of the inexperienced, no muscles and older people groups that are looking to get fit👍
I’m getting into calisthenics again for the first time in about 15 years. I really like your calm presentation style and the fact that you demonstrate the different levels of each exercise.
Foundation set; Push, Pull, Squat. Primal movements and SO ESSENTIAL. I LOVE this content. Exceptional teacher! However, let us remember there are three planes of motion; sagittal plane, frontal plane, and transverse plane. To effectively have muscles fire synergistically we should engage in ALL three planes of motion. I'm a certain the provider of this content is aware of this and is just being proficient in his content. Keep up the great work. You are apart of the collective rising of the human consciousness movement. Congrats!
No BS. Just straight truth. Perfectly presented.
I have been doing running, burpees, push ups, pull ups and squats for 2 years and I am in the best shape of my life with no gym!
Would love to see a pic of your physique for educational purposes
how time consuming is it for you?
@@kongoulan even on work days i still find 20-30 minutes to get some reps in!
@@jordan-me1sb yeah, I have max 30 min time per day, maybe 1h once a week. That is why I am asking, how much time you spend per day and per week.
@@kongoulan Half hour of training gives you one hour of longevity. Saying, you dont have time to excercise, is a nonsensical statement. You dont lose time excercising. You gain time.
This is solid advice that often gets lost in a sea of influencers with no real experience. Build a solid foundation with these main movements first and you’ll reap the rewards later. Use variations of these movements, add tempos, slow eccentrics, pauses/ iso-holds. Eat plenty of protein daily and get plenty of sleep at night. Boom! In 6 months you’ll be transformed without spending a dime at a gym.
Dude, I like how you cut to the basics and actually explain in a slow way how to build up to doing the movement properly. Nice job and I'll watch more of your stuff.
Right on!! I was just thinking about this the other day. I totally agree with these 3 core exercises! I played football all throughout high school. I remember spending so much time in the weight room. I would spend about 2-3 hours 4-5 times a week in preparation for the football season. Looking back, I believe I wasted so much time doing senseless exercises like curls, incline press, chest flies, shoulder press, leg extensions, etc. If I had to do it all over again, I would have focused on Bench Press, Squat, and Pull-ups. That's it! And then conditioning of course!! I believe you are 100% correct that people can create tremendous strength with these 3 exercises: pushups, pullups, and squats!
If you have a trap bar throw that in too. Squat, trap, bench, pull-ups and dips. Plus conditioning. 100%
My routine is 50 pull ups, under hand style. 100 push ups to be completed inside 20 mins. Plank 1 min, rest 1 min 2 min plank on the last plank, planking for a 20 min period. Then path running, trail running and lots of mountain bike riding. Life be in it 🤘.
Sounds good. Do you not do other core exercises? Planks are quite remedial.
Legs?
I train with my son, he is a amateur boxer. He keeps me pretty sharp, shall we say. 😬
Just saying I’m 53 years young 🤘.
@@mtbrwannabe5484 What do you guys do for legs?
An excellent video.
At the age of 59 and after 15 years being a desk-jockey, I went back to the gym with a PT and had been gym training for about 2 years when the dreaded Covid lockdown hit here in the UK. To that point most of the work was general conditioning with some power work. After a year of lockdown I started a calisthenics course - a few months later the gyms reopened and I found the foundation that claisthenics had given me improved both my strength and my technique. My lifting was slower and more controlled rather than 'pump it out' and my improvement has gone quicker than I expected largely because of the improved stability in my shoulders hips and knees. I still do 2-3 calisthenics sessions a week with one gym session a week and even my PT has said this mix clearly benefits me.
The best, most full upper-body exercise I ever found has been a variety of the Hindu pushup called the DiverBomber. It builds all of your back, shoulders, triceps, lower _and_ upper pecs and it builds more those central back muscles that are wrapped right around your spine.
Thats literally, scientifically impossible. A push exercise will have little to no effect on muscles that require a pull action. Yes, the dive bomber hits shoulders and chest but doesnt effetc back
@@ThePodcastStudioMiltonKeynes Then how did I go from totally scrawny to having huge back muscles from doing nothing but pushups and divebombers?
There's a million websites and TH-cam videos with experts saying they'll build your back.
@@ThePodcastStudioMiltonKeynesif you’re doing well controlled pushups with your hands in a range of different positions, your back is certainly involved. In the Hindu pushups there is definitely enough pulling and shoulder stabilization to involve lats and upper back, especially at the beginning in the downward dog portion
Thanks for sharing your knowledge. I'm 60 and I've been taking CrossFit classes for about 1 year now. Some of the exercises you demonstrate in this clip are part of the CrossFit routine. I haven't progressed as much as I would like to, my body alerts my mind about it's current condition. So, the best I get out of it is satisfaction and joy which is great. Everything else is a plus and comes with time and perseverance. In the beginning it was very frustrating because I wasn't fully aware of my loss of mobility. KickBoxing (Full Contact) was my thing back in the day. Man, it is true, rust never sleeps when you sleep. Thank you.
This is one of the most beneficial and practical videos I've watched on TH-cam about building strength.
Simple, factual, and no blasted gimmicks.
Well said!
Thank you very much!
@@erauqscme You're welcome bro.
Pullups and dips is the key. The reason is that it involves your entire body weight, and therefore, demands creation of more strength. Also, don't forget about core, i.e. abs. Do 60 second planks and leg lifts. I do all of these in addition to gym equipment exercises because they are so beneficial.
Everything about your delivery makes you such a great teacher/instructor thank you for making your videos.
Oh wow! You just made my WHOLE entire life with this video! I've been doing a tone of complicated HIIT. sigh. But I always realize that my best gains come when I stick to the basics. Definitely going to try these moves! A special thanks for showing the elementary steps... most gurus leave this out and forget about us beginners. Thank YOUUUU!
just found knee over toes videos YT. strength return looks insane.
He never did a single core exercise and focused on 2 arm/shoulder/chest exercises.
@@fighterpimp plank ur way to victory
Thank you, thank you ,THANK YOU!! I am desperately trying to avoid a complete hip replacement ( I'm turning 60 in May and have always been fit and lean my entire life ). A year ago I developed acute inflammation in my left hip and scans showed a complete tear of the labral cartilage that had gone on untreated for too long. I was shocked when 2 different surgeons confirmed that I would need a complete hip replacement within the next 2 years ( obviously my "power walks" were doing damage! ). Due to the severe pain and covid and - to be honest, mild depression - that ensued after the diagnosis I stopped all activity and gained 45 lbs in the process. I had finally reached my breaking point and decided "enough is enough" and I'm taking back my life and strength. But how to do that without further injury and pain? I found your channel and it's been exactly what I've been looking for! I've been able to - slowly and methodically - follow every one of your "beginner" routines and have found that the gentle stretches ( especially anything that is meant to stretch and open the hips ) have been miraculous! I now have my hubby doing daily stretches with me ( he still insists on running long distances though) and I'm hoping he'll avoid the pain that I've been through. I sing your praises to everyone who asks and have noticed that I am now walking without a limp ( I'm not quite skipping along with my normal energy yet but I now know I'll get there - with the help of your wonderful channel!) Please continue encouraging those of us who are not so young but want to stay strong and supple throughout the decades. xoxo from Canada
Prove those sturgeons wrong 💪
@@stoneagedjp Why would she need to prove a fish wrong? :) (I'm sure you meant 'surgeons' not 'sturgeons')
When I did this at a kids playground without a shirt on, I got kicked out. 😐
Agree with press/push, pull, and squat are primary activities and all you need. However, depending on how you define gains, you need to add weight or speed or some changing dynamic. Training your body is to challenge it into doing something it is not used to. Therefore, being consistent will only allow your body to meet the objectives set prior. It will not allow increases in strength.
I’m fortunate enough to have a home gym with a squat rack, barbell, and weights. If I didn't, I would be doing push-ups, chin-ups, and banded squats.
Just got my dream job AND the the opportunity to finally be able to live on the countryside! far from anything called a "gym"... your channel is insanely helpful and motivational to help me stay in shape and to become the best vesion of myself I could possibly be. thank you!
A lot of guys in prison have great physiques. Exercising without a shirt on at children's playgrounds can help you achieve that prison bod.
Lmao
😂😂😂😂😂😂😮😮😅😅😅😅
😂😂😂
Yea all the while you have a cheat day everyday at McDonald’s
🤪
Sticking to the basics is by far the safest and most effective method of exercise known to mankind. Before launching my career in the fitness industry as a trainer and nutritionist, my back was falling apart during my college years - That was eons ago!! Given the fact I had crippling back spasms, sticking to safe core workouts and simple push / pull routines, helped me strengthen my back and build the physique I have today at 50!! Keying in on nutrition and making sure that's on point coupled w/ safe, simple consistent exercises can go a long way!! Satay STRONG, my dear amigos!!
I needed it man and I think everyone did! I obtained way far more results doing those exercises on my house's terrace during this pandemic than in the rest of my life going to gym. Thank you!
wow that's great to hear! are you still doing them?
@@johannes01 sure, keep going strong!
@@emotheriver awesome!
Possibly the most succinct and instructional video on strength development posted on You Tube.
Since age 14 I have kept cardio fitness to resting pulse in 40, to sub 40 bpm, making it simple.
I always kept the push ups, and pulling, but neglected squats and was ignorant on progression (except for running), which is key. Foundation, progression and dedication. Well done, a blessing.
I've always loved the theory of this but tended to find it difficult to actually make gains while avoiding injury. All these exercises put quite a lot of strain on joints and can be tricky if mobility is limited or you already have a few niggling injuries - they're great when you're 20, less so when you're 40. I've also always found pushups in particular to provide very modest chest gains for the amount of effort, soreness and shoulder aggravation. It's always good to include them to a degree but I find isolation exercises - and cable-based machines in particular - far better for getting precisely controlled gains with minimal pain.
This video is so useful. I am 40+ years old and need to streamline (simplify) my life and that's including my fitness regimen.
Great video, thanks for breaking it down. As I've gotten older, I'm more interested in calisthenics and flexibility, and I love simplicity. I've been working on my handstand pushup, and my balance is increasing a lot, but it's a good reminder to get my foundational strength down.
Pull-ups -dips-military press ( picking bar off the ground, no rack. Aditionally, barbell high pulls and close grip barbell floor press
I love how you always gave top advice how to even achieve your first reps of these bodyweight exercises. I am a woman and it took me quite some time to get my first nice and clean pushup or chin up. You manage to cover these three exercises from beginner to expert on under 10 minutes - great job!
why his calves so smol
@@stevethea5250 🤣
This was a great video. Here's why: i love that you keep things simple and communicate effectively. Additionally, I like that you provided beginner friendly advice on a subject that you are clearly an expert in. Thanks!
This is true. I'm 5'9 210 lbs. I've been working out strictly body weight at home for the last year and a half. I was up to 17 pullups, 25 inverted rows, 50 pushups, and 30 dips. I have some knee issues so I keep it light when doing legs - body weight squats, trx hamstring curls, and glute bridges. So I havent touched a dumbbell, barbell, or machine in over 10 years. Two weeks ago I started going to the gym with my girlfriend and I was able to max out both the row machine at 240lbs and Lat pull down at 265lbs for 5 reps each. I also benched 225 for 8 reps after my second push day at the gym. Legs I'm still taking it light. I estimate that Im about 25 to 30 percent body fat right now - so I started cutting down my calories. But back to the videos point, the basic push and pull body weight exercises will yield strength gains that carry over to the gym.
isn't 25 to 30 percent bodyfat kinda fat? I assume you got those numbers wrong as you can pull of 50 pushups and 17 pull ups is also great, i don't think somebody with 30 percent body fat could do that
I started about 1.5 yrs ago with the basics: horizontal push/pull (push ups, inverted rows), vertical push/pull (pull ups, dips, pike push ups), and squats. It's important as well to keep a log of your progress because you may not do as well as last time on 1 movement, but get a PR in another movement. No need to rush, rest well and eat well. Great video, thanks!
Love to see the improvements in filming and editing, the floating head was a nice touch! Keep growing, you guys are a huge help. Thanks!
yess they always improve!
Been working on weight loss for about 18 months now, started at 275, but hit a brick wall at a skinnyfat 198 pounds because my hellishly efficient body will burn muscle before fat at every opportunity. Basically realizing there is no way my body lets itself be thin unless I force it to build muscle.
Calisthenics seems like the ideal way to get to a healthy place starting from a low level, and all you really need is something you can hang from to do 95% of the exercises.
Really solid advice here, appreciate the video! I'm sick of drowning in an ocean of advice that includes "prepare to spend 90-120 minutes at a gym 4 days a week, not including drive time and cleanup" like I have time for that.
Make sure you're eating your weight in protein (grams) first to retain muscle. Best wishes
great video, Im older and am getting back into working out after an extended period. I cant do all the things you are doing but the message is clear as to what I need to do.. push, pull, squat, thanks
One of the best videos on basic exercise guidance I've seen on TH-cam. Just started push-pull-squat after following K boges. So freeing. I'm actually enjoying exercise now.
Man, I agree fully!! I've been through many iterations of workouts in my life (I'm now old), and came to the same conclusion as this video. Push, Pull, Squat. For push and pull, different angles make sense, and I change the angle for each set. Anywho, great video!! ;-)
Push, pull, squat and dip are in every calisthenics move/exercise; very important. Great content.
One good thing to remember is to always work the horizontal & vertical aspects of push/pull movements. Ie. have 1 day more focused on the vertical (do them first/fresh) and another day focused on the horizontal (do them first/fresh) movements. Pike push ups/HSPU's facing towards a wall for the win (if you're not interested in the skill/balance training that much)
For sure! I don't think you necessarily need them in your programming at the same time all the time. But if we look at, say, the scope of a year. You should have a healthy balance of both.
Great advice, another major enhancer is simply slowing your motions down,,, one specific method that blew me away after doing push-ups for 10 years was pushing up for 10 seconds and then taking 7 Seconds to get your nose on the floor. Hold your nose on the floor for 3 seconds and then do another 10-second push-up. And keep repeating. I don't care who you are, you're not going to make it to 10 your first try. My first try I made it to 3 and barely. Doing it 100% correct. Your arm starts to shake if you go much slower you give much more resistance and the more resistance the more inches you get. I've always had a chest but never one that had a few inches of meat. This was all from the, when I called the total 20 push-ups because it takes a total of 20 seconds,,, I still only do 10. If I want to make it to the next workout. Thank you for sharing and that is why I share. I don't share much but when I do I try and tell people what I do. Because it does work. If you find somebody that looks like a twig you can pump them up in about 2 weeks during this. I'm thinking about finding somebody and making a TH-cam mini compilation,,, but that's another idea for another day. For today, you have yourself a great one and keep doing what you were doing. We need people to inspire. Thank you greatly
Thanks for keeping the foundational body strength exercises so simple. It's a good reminder there should be no excuses for me😊.
Great video! I've been exercising all my life and now at 60 years old, all I have are simple tools for a full body workout. A pull up bar, Olympic rings for dips, 1x 20kg dumbbell for shoulders and a 12 & 16kg kettlebell. Oh, and a mat for pushups and sit-ups. That's pretty much all I need. The only thing I miss is the deadlift...
While pushups are very important and effective, I think dips are under emphasized. They are squats for the upper body.
I like this guy, he doesn't sugar coat anything., He's honest, simple and doesn't hype up any exercises. He tells you the simple truths
Great video. I've been doing these three exercises everyday for a year. I can't say exactly which one, maybe a combination, but since I've been doing these exercises I haven't experienced any lower back pain and sciatica.
Man, you're the man! This was brilliant. Push, pull, squat. You started out showing how to make an exercise harder, and I'm quietly yelling I need easier! And you showed easier. You showed harder and easier on all 3. Perfect!
Excellent video, I wish more trainers and trainees would have this mindset! Simplicity and gradual progression are king!
Agree, super video and demonstration
Thank you soooo much! For simplifying the exercise. I do get overwhelmed with all these must do exercises that are on youtubes. Your explanation makes sense and it helps me focus on what is essential.
Would love to see you do a piece on using resistance bands for these moves. Being over 60 now, joint stress/pain is a real consideration; bands have a real life-saver, as they make resistance work possible without that strain.
resistance bands are great in many ways!
Solid stuff. I would note that common bodybuilding and powerlifting split routines are also built around these divisions! It's all elaboration on the basics.
Great content man! Highly appreciate the clear examples and variation
pull ups every day with isometric holds, push ups on a dip bar to increase the range of the exercise and ofc with isometric holds too :D
no squads yet but Im waking a lot and I will add something like that
Love the vid simple but true
I just recommand everyone to add isometric holds to your exercises it greatly increase my strengh and muscle gains so far.
Thank you for this. I realized Ive been “trying” to do Push ups wrong for years. Immediate improvement, I’m really grateful for this.
After doing calisthenics for about a year, I dropped most exercises and went back to basics just like suggested:
1. Push (elevated pushups, ring dips, ring pike pushups)
2. Pull (high pullup, ring pullup, ring rows)
3. Squat (weighted bar, kossack squats, glute curls)
And i finally start to see noticeable progression in strength and physique. I know it’s predominantly the consistency but I feel simplifying workouts was beneficial as well.
1: Bicep curls
2: Tricep press down
3: dumbbell lateral raise
No disrespect intended, just wondering why this is here. Are you saying these are the three best exercises?
@@phredbookley183 All you need, baby.
Bench press for big chest
Bicep curls for big biceps
And lots of abs daily
Then you turn into the ultimate gym rat
Depending on your goal, of course. This is a darn good program for bodyweight. Great conditioning exercises. Now, if you’re really after strength and size gains...real power, the same principle applies. A push, pull and squatting movement. Bench press, military press, weighted dips are excellent pushing movements. Pulling would be heavy rowing movement or even back to pullup with weighted belt. And imho nothing really substitutes for the standard squat with heavyweights. Of course work up to the heavy stuff. Deadlifting is fantastic for building overall power and hits the lower back and hammies as well. Really a total body exercise. Truthfully,if you could only do one exercise deadlifts might give you more bang for your buck for overall power than any other exercise. I would have to think a lot on choosing the squat or deadlift as THE BEST! As far a just lifting the heaviest weight you can possibly move and progressively getting stronger in your power to lift something heavy off the floor, I might just have to pick the deadlift. Great grip strength is another benefit of the movement.
@@phredbookley183 I share your sentiment; a very starved program.... forgot about half the body(legs) and the biggest muscles(chest & back)
To add a cardio component to ring training, imaging "cheating" on the pullup/triceps dip by incorporating the legs in the movement. Place the rings at just above the head---squat down and explode off the deck as you do the pull up. ten to 20 reps to begin with is fine. Then set the rings at hip height, get into position for the triceps dip, squat down and explode off the deck and extend the arms to near full extension. Rinse and repeat. For the pullups/triceps dips alternate feet close together with slightly wider than shoulder width or single step with high knee lift. It is very challenging and for someone with orthopedic concerns like this 71-year-old, I can get the heart beating/breathing rate up to what I used to be able to do with jumping rope/running/racewalking, etc. without joint discomfort. --Mike
Great video bro. Very simple. I've been training for over 25 years, but due to Covid I had to pivot (like that word) to new forms of training , while still having the same muscle and strength gains as objectives. Your videos and plans help a lot. Trying to find that balance of being strong, being healthy, and not having to use a traditional gym anymore. Thanks bro.
love it man, there's a lot out there beyond the gym
Six pack abs?
Im 47 and started a year ago basically doing this and added things since and changed diet to mostly whole foods. Ive lost 70lbs and I am same size that I graduated HS . I progressed a little every week . Slow and steady wins the race
Thanks for being clear and concise. This was great educational and really helped me!
Thank you for much needed advice I am nearly sixtyseven and newly retired . With the new freedoms I now have restarted strength train to improve grip strength. Morning routine Ihour yoga then small routine of dead hangs .squats and pull ups . Will now include push-ups.
I personally use weights, but I really like learning movement patterns beyond the typical gym stuff, that is pretty much only happening in the sagital plain. So I try to incorporate lighter workouts with body weight exercises, but also stuff like mace training... I think the real life applications are way more realistic if you actually learn to do cool stuff with your hard earned muscles, and calisthenics are such a great approach to experience your body in new ways.
well said man!
The real life applications are zero.
Even 40kg women with no muscle to speak of get through their life perfectly fine.
Weight training is for sports and bragging rights and fun.
@@MrCmon113 It's not a matter of "getting through life" it's optimizing your strength so you can do all the activities you want
Great advice. I do all of these in drop sets to failure (except the most intense to avoid injury), so for example, weighted pulls, ring pulls, bar pulls, horizontal rows, incline rows, or dragon squats, pistols, explosive lunges, squats, and as long as I remember to sleep enough I get gains all the time.
The only thing I'd add, is that I think some sort of crawl is an amazing excercise to build core strength that really helps complement these three things, and I might even say it is foundational too. Bear crawls really help keep everything smooth and stable on rings.
I’ve been working out for many years and always return to chins, dips, sissy squats. It’s all you need.
ohhhh i like that combo
Thank you for sharing your knowledge. You seem to have a very personal and unique approach to everything--and you back it up, too. I admire you for that. I appreciate your emphasizing strict form. For the past 18 months or so I've done pullups l...all 3 grip variations but mostly chinups...and pushups...and bodyweight lunges and sprints. And that's it. No weights. I'm currently aspring to maintain my reps slow strict form 400 pullups per week 800 pushups per week and the aforementioned lunges or sprints. Lately I've used the timer on my cell phone 2 minute breaks then back at it. 4xs per week at the gym and weekends outdoors just doing 100 pullups 200 pushups with legwork though I need to up the effort on my legs. I recently switched more of my reps to a pronated grip and this seems to have greatly improved my strength and endurance on chinups. That was a pleasant surprise. Just want to be leaner but I refuse to give up weekend alcohol and reward meals but overall I'm extremely happy with my program it's all I need. I'm planning on thru-hiking the Appalachian Trail and I'm 100% convinced that I can hike 2200 miles thanks to my very basic calisthenic training.
3:15 shout out to that ankle mobility!!! Range of motion is one of the keys to overall strength and especially important for getting the most out of callisthenic exercise. Great Vid!
The truth!
I love how simple you make this. So intuitive.
yess so easy to understand!
I can attest that doing these exercises will increase your strength immensely, I can also attest that as easy as the pistol squat may seem, it is rather quite difficult to execute and it takes a lot of practice
From which angle it looks easy to you ?
Spot on. Started Calisthenics properly in Dec, and it's transformed me. Absolutely will never go back to weights or the gym.
Thank you so much! Very useful! I'm recovering from a chronic pain condition and I'm trying to build strength from being really not very fit at all. I'm jumping on a trampoline, walking, free dancing but I want to focus on strength more. Do you have any tips for a very low level start? Thanks a million and much love from Liverpool! 😀🙏💜
I just wanted to answer this since I was in the same boat, spent my whole adult life disabled and in awful pain from spinal injuries. I started out in pitifully bad shape too. Today is the 1 year anniversary since I started strength training, now I'm in 20% the pain I used to be and gained 20 lbs in muscle mass... and I'm the kind of person who always struggled to build muscle. Here's my suggestions....
1. If it's back or neck pain, stop using the trampoline; those spinal shocks will make things worse.
2. Calisthenics is the best because it works all the supportive muscles. Start with knee pushups until you can do 10, then go to plank pushups with your hands at shoulder height and reduce to 6 reps. When you can do 10 of those, change your hand height so your thumbnail is parallel to the nipple and reduce to 6 again. As you increase over time, do them in sets of 6-10 reps.
V-ups are great for your core and low back. If it's too hard, keep your arms pointing forward instead of above your head.
3. The trapezius muscles (top of shoulders to all between your shoulder blades) are SO important. Use this exercise (first one in the video); it doesn't look like much but it's amazing for building your trapezius and center low back. The farther you lean forward, the harder it is, so adjust accordingly.
th-cam.com/video/GnWRTYzx7Ws/w-d-xo.html
4. Take creatine HCL (not the creatine monohydrate sold by default), 3-4 grams (scoops) per day, during your workout or half & half immediately before & after. Make sure you dissolve it 100% in warm-hot water. If it's not fully dissolved first, you won't absorb it.
5. Sufficient protein intake is essential or you won't recover and eventually start to cramp up. Learn the protein quantity in different foods and take in 1.5 grams of protein (or more) for every 1 pound you weigh.
6. Sleep is the #1 most important thing to workout recovery. If you're sleep deprived, you won't heal.
7. And finally, the motivation problem: if you can't get up the will to do your workout, then don't commit to a workout. Commit to doing just 1 set of pushups, then see if you want to do more (usually you will). Don't put it off 'till tomorrow when you're hopefully up to the whole workout; better to do one set of one exercise today than wait 'till you're "more up to it" tomorrow, when you'll probably be even less up to it. Every extra rest day beyond your recovery day will just make you lazier.
@@Durzo1259 oh my goodness! Thank you so much my dear for taking the time to write such a detailed answer! I really appreciate all of your suggestions! We'll done for all your accomplishments, it's impressive! Much love your way 😃🙏💜🌟🌷
@@butterflytotem My pleasure. I know how hopeless chronic pain can make you feel. Calisthenics saved me from that hopelessness. It's important for us all to help each other however we can. Much love and best wishes on your journey. 🙂
@@butterflytotem I know it's been 2 weeks, but for some weird reason it just popped into my head that I made a big mistake with one some advice I gave you! Eating 1.5 grams protein per 1 lbs of body weight is actually WAY too much. That's how much you should have for every 1 *Kg* you weigh.
In fact you need 0.7 grams of protein for every 1 pound you weigh.
Sorry for the mix up.
You are the only fitness person I listen and trust on the internet and actually do your workouts!
Ahh yes the squats are what's missing from my routine, cheers for the reminder!
I agree. When I am feeling lazy I always stick to these 3 exercise. I am on Holiday now in Denmark and I do these 3 exercises while travelling or anytime away
Push, pull, squat.
Push (Regular & Resistant Band) Squats (Not Much) Pull Ups (I Should Do More) Thanks For Letting Me Know Not To Focus On Grip Regular For Me & Resistance Band, Handstand (On Walk, Occasionally Push) One Leg Stands (For Balance) Always Remember To Breath For All Btw, Keep That Pace.. YOUR Pace Lol. I’m On And Off Consistent So Overall Not As Consistent As I Need To Be. Keep Working G. Gratitude Straight🙏🏽
Exactly thank you! Pull-ups pushups, deadlifts, barbell squats and bench press and dips, are all the exercises I do, the rest bore me, so I don’t do them, I’m fine.
Lacks horizontal pull. You're gonna die smol, sickly and alone.
I like the releaxed and clear presentation - thanks! Push, pull and squat!
Dope branding:) and Shirt! 🔥👏🙌
I've been working with basic exercises for about 15 years and it's been the foundation of my core strength since I can remember. this simplifies what I learned back then in primary which wasn't even incorporating pull, but was the other basics of push, squat, crunches and lunge.
Fortunately I enjoyed pullups and climbing so I developed that group naturally while my interest in parkour, gymnastics and later yoga got me into handstands and other fun body movements.
Thanks for the simple tips and I'll be taking it into my winter regieme as I train for surfing big storm swell and get pumped for summer to come at the end of the year!
Keep it up!
just do everything slowly, then you can see how hard can bodyweight exercise be. Plus lot less injury that way
25 pull up 75 push up and 70 deep squat in a row as a super set for 5 rounds 2 to 3 min rest between each round and you are a superb person.
what is your max with pullups?
@@johannes01 my last count was 35 esh where I can progress overload 20 10 5 with 3 to 4 sec rest in between
@@alFeras_tell wow you are really strong!
@@johannes01 consistently paid off - I started as 6 pull up 15 push up and 10 squat been almost 2 years
@@alFeras_tell nicee big inspiration!
Please do the same for streching and flexibility! Keep it simple.
These are just for the purpose of showing off muscles. Not strength
We are planning to do that soon :)
@@Strengthside Awesome! And maybe posture too! And that trifecta of posture, flexibility, and strength would seemingly cover all the fundamentals.
I'm 67,been doing calisthenics,seriously for 5 yrs.,had a break 3 yrs.ago due to a hernia repair.I follow the convict conditioning program 6 exercises.I work towards max.strenghth for each one.The routine is one exercise per day 3 total sets around 10 reps.The exercises are built around progressive training usually around 5 steps.The exercises move towards one arm pullup,one arm pushup,one arm handstand pushup,pistol squat,hanging leg raise and a crazy backbend.I achieved so far,assisted one arm pullups,I got 1 before my hernia repair and getting close to it again,3 sets hand stand pushup 10 reps each.Pistol squats 3 sets 10 reps,one arm pushup,10 to 15 reps each arm for 3 sets,hanging leg raise 3 sets 10 reps and a poor backbend,low back issues.I wish I had started this kind of training when I was younger,I think I could have reached the maximum on all the exercises.Time is running out for me but I still train like I will get there.
As a female, I can't do a single push up nor a single pull up yet, so working on these are a must anyways! I don't want to gain muscle without being able to do a pull up, fo me that would look a bit silly 😅
If you can't do a pushup, start with knee pushups. Pull-ups are a highly advanced move that take huge strength; don't even think about starting with those. I'm at 21 pushups now and waiting until I can do 30 before I try to do a pull-up (and actually try to do chin-ups first, which are slightly easier than pull-ups).
I started off doing bench pushups- 10, 8, 6,4 and 2 pyramids for a period of about six months. Every six to eight weeks I added a one, two, three second pause etc. For the past eight weeks or so I've mastered full body pushups in a reverse pyramid ( same as above.) I'm now in the process of working towards my first independent pull up and chin up ( currently using an assisted machine.) These are bloody hard work but God willing I'm determined to get there by the end of the year. Good luck. XXX
Start with pushups against a wall. Then move to a lower position as you gain strength. I am doing mine with my hands on the kitchen countertop right now with my body at nearly 45 degrees to the ground. I will move to something lower when I can. I have some resistance bands that I do pullup motion and row motion with. My squats are with my hands on the backs of chairs for balance. I can focus on form and control while I am building strength.
Do pushups on your knees. If that's too hard do wall pushups then stair pushups until you can do regular pushups. Use resistance bands to help with pullups until you can do them without
@@Durzo1259 Since they use completely different muscles, there's no reason to wait til X ammount of push ups before attempting pull ups.
I still think it's good to focus on one thing at a time, though.
I'm 70 and liked going to the gym. Got long covid at the start of the pandemic so stopped. After 6 months my tinnitus cleared up (no loud gym music). So stayed stopped. I had the two jabs and lost the skin from my hands and feet and had a red rash all over my body... I felt my age. Very slow recovery. No more jabs. Last November, while walking my dogs in the park I started exercising again using a park bench ... bench press, heal raise, touching my toes (Knees), partial squats, curls (using one arm as the fulcrum and the other as the weight) and dips. three sets of six reps. Three times each week. most weeks I was able to add a rep. Now - August - I do three sets of 40 reps, three times a week and have reached the point where I think I need a change...have you any ideas?
"Mommy, the bad muscle man keeps hogging the playground!"
With the covid situation, here I decided to move from the gym to calisthenics at park about 4 months ago. Push, pull, squat has been my guiding principle. Variations so far are ring rows, jump squats, bulgarian split squats, walking lunges. Still thinking about trying pistol squats. Thanks for your videos, which have been an inspiration and guidance for the change.
That's awesome dude. I'd say as long as your're making progress, no need to rush the pistols!
That's great content!! Personally, for lower body I use weights anyway: I love Clean and Front Squat
yeah me too! just like that extra weight for leg exercises :)
Years ago i took on natural rehab of a hernia which led me to gotting really into swimming and working out at the aquatic center it was great for awhile but i found it was taking up so much time and i knew that i was forming the habit of fitness as an outing and social experience (not a bad thing) rather than a deep self discipline i could always count on - i decided to switch it up and start using calisthenics and isometrics at home so that i could always be in shape and have health and strength - for anyone considering this style id say take it slow but stay at it -it takes time to build the discipline and habits BUT ITS REALLY WORTH IT!!