Beginner Calisthenics Workout At Home (Full Routine)

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This video teaches calisthenics for beginners. It’s a full beginner routine that is designed to burn fat and build muscle at the same time. Beginners have a unique advantage where their body is highly responsive to exercise. If you’re just starting out, make the most of it and use full body circuit training to lean out while building some muscle mass. And it only takes a small investment to do this routine at home:

Dip station:
Pull-Up Bar:
Fitness Bands:

In this video I explain how to do 4×4 circuits of basic calisthenics exercises. The program is laid out in a weekly schedule with 3 workout days and 4 active rest days. I also explain exercise progressions and demonstrate a circuit.

I hope it helps you kickstart your journey!

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Jason Fry says:

For those who prefer written instructions, here is what I gleaned from watching the video a few times.

General Instructions
– Start wherever you need to in the progression for each section. For example, some people might start with 1 for pull, push, and hinge, and 2 for squat.
– Do reps until failure or you hit the target. The target is listed with the movement (eg pull-ups x10). Push and Hinge targets are all 10 reps.
– Between reps, take a few deep breaths and start the next movement immediately if able. If you need more time between reps then take it. Remember, quality over quantity.
– Rest for at least 2 minutes between circuits when first starting out. As you progress, reduce the rest to 1-2 minutes.
– Level up when you are able to hit the target number of reps for a movement for all 4 circuits.

(see video description)

2 minutes of cardio, choose 1:
1. Jumping jacks
2. Burpees
3. Mountain climbers
4. Jump rope

1. Bent-leg bodyweight rows with dip bar x10
2. Straight-leg bodyweight rows with dip bar x10
3. Pull up negatives x5
4. Assisted pull-ups (with resistance band) x10
5. Pull-ups x10
6. Tucked front-level pull-ups

1. Half squat (thighs almost parallel) x30
2. Full squat x30 (optional calf raise)
3. Hop squat x20 (target not listed in video but I've put 20 here to match what he says for lunges)
4. Lunge x20
5. Switching lunges
6. Tuck-jump squats

10 reps
1. Wall push-ups
2. Incline push-ups (use stairs, chair, etc)
3. Standard push ups
4. Diamond push-ups
5. Archer push-ups
6. Clapping push-ups

10 reps
1. Lying Tucks (lying on the floor with legs extended, tuck your knees into your chest)
2. Lying leg raises
3. Hanging knee raises
4. Hanging leg raises
5. Inverted leg raises (headstand with leg 'raises')

– Move around, do something very light, don't just sit on the couch.

Axel's World says:

Great vid, I wanna burn stomach fat and build arm, chest, back muscle. I’m ready for the long grind but I just wanted to know if anyone thinks protein supplements or shakes would help in building up my muscle.

hart's squire says:

Any ideas for people who need a pull exercise but have no equipment

shmached says:

This is a great routine that I'm enjoying but I'm wondering if anyone can help me out. I'm at the end of my second week, I trained in Wednesday and its friday today so I should be doing my circuit. But I'm still quite sore. Am I going too hard in my workouts or am I supposed to feel a little burn all the time? I know it's normal to feel soreness the day after, I just dont want to over do it by training in sore muscles. Thanks 🙂

Robbie says:

Hi! This is great, thank you! I noticed in your sample workout that you only did one movement per circuit. Is that the way to go or do I do, in circuit 1, for example, straight leg rows to 10 AND pull up negatives to 10 before moving to circuit 2?

Michael Dupree says:

Cool video bro grate detail in how to work up to getting stronger thank you God bless

Pandabun says:

Hey, im just starting out and planning to buy a pair of rings. Seems like there are two majors sizes: 28mm or 32mm rings. Are they the same? Which should i buy? im 5'10 asian male if that matters.

SpoopyAnts says:

Minus The Gym is this your workout routine or one you made for beginners

ASK HOW says:

Will I get six packs and stuff if I do this?

Peter Kavanagh says:

Great video, I'm 44 and want to start, can you give me the name of a good dip bar to purchase?

Lucas says:

what about martial arts on rest days?

Juvani Richardson says:

U r soooo cute. 🔥

nacho biz says:

Hi I like the demonstrations you did but how many sets of each do you recommend with the 10 reps for beginners and working up the ladder slowly?

nacho biz says:

I get sinus pressure when I over exert. How can I do this despite this ?

Brinda Dawson says:

As specialist, I believe Custokebon Secrets can be great way to lost lots of weight. Why not give it a shot? maybe it's going to work for you too.

Carlos Silva says:

i think that i olny like 3 or 4 videos in my entire life… this one deserve it, great content and motivation!

paraescucharrap says:

I loved this video! Such a great explanation! I am learning more from your channel than from any other I've seen! Thanks!

lior namaan says:

Thx for share, tou have instegram?

Emir Aker says:

Anyone else taking advantage of the quarantine to gain a bit of flexibility and feel healthier?

ihtesham ul haq says:

We are not here to see how you drinking idiot

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