10 Calisthenics Exercises That Build The MOST Muscle!
Тәжірибелік нұсқаулар және стиль
Choose the right calisthenics exercises and you will build muscle mass with them. Pick the wrong ones and all you’ll get is a conditioning effect at best and not much muscle growth for your hard work. In this video, I’m going to show you the best muscle building calisthenics exercises for getting a bigger chest, arms, shoulders, legs and back.
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The best part about bodyweight exercises is that they can be performed without needing any equipment at all, or at most, a single pullup bar. They are also quite scalable. Given the fact that your body is what serves as the resistance, you can almost always find a way to offload some of the weight by changing the position of your body in space.
We start this list of the best calisthenic exercises with something called the human pullover. This is definitely a hard exercise but it is one that is amazing at building up the size of the lats. Think about pulling down with your arms in order to lift your body off the ground rather than curling your body up by contracting your abs. The overload created here is felt instantly, making this one of the better calisthenic back workout inclusions.
Next we move onto the Chinup. This is a great bodyweight biceps exercise. Sure, it hits the lats as well, but the supinated position of the forearm helps to put the bicep muscles in the crosshairs and get you building bigger arms quickly. Maintain enough distance of the body away from the bar throughout the movement in order to keep the focus on the biceps rather than the lats.
Next we have the handstand pushup. There is perhaps no better shoulder builder than this when it comes to bodyweight exercise options. The wall is a good way to offload some of the weight and assist you in gradually building up your strength to be able to handle your entire body. This calisthenics exercise will hit your front, middle and rear delts and should be included in your shoulder workouts.
Next we have the hanging leg raise. The abs are muscles too, and they respond just like any other to overload and resistance. In this case, the resistance comes in the form of your legs. Be sure to curl your pelvis up and not just lift the legs if you want this to target the abs rather than the hip flexors.
The pushup is one of the absolute classic calisthenic movements out there. While I’ve gone on record in the past of saying that far too often people choose the easiest version of the exercise and just build up the number of reps that they can perform on it, I think there is a better way. Especially when the goal is to build as much muscle as possible, you need to choose a variation that is more challenging and capable of driving overload on the chest.
The pullup is of course the kind of all bodyweight back exercises. Don’t forget to include this in the calisthenic exercises you are doing in your training split. This will hit your entire back, including your lower back for stabilization. Nothing like having to lift the weight of your entire body up to the bar, and the pull-up will reward you for the effort.
Dips are another one of those classic exercises with just bodyweight. You can even add some additional weight around your waist if you are looking for the extra challenge. The key to building a bigger chest and shoulders with this movement is to safely lower yourself down to about 90 degrees, pause briefly and then power back up with the muscles rather than momentum.
No athlean-x video is complete without addressing the need for a corrective exercise. In this case, my favorite of all time is the facepull. Many people don’t realize that you can actually perform a face pull with your own bodyweight in an doorway. Watch how it’s done and start building up the strength of the rotator cuff, rhomboids and rear delts with calisthenics.
The legs will get hit hard with the combination of a glute ham raise and the levitation squat. The first will work the posterior chain while the second will hit the quads and anterior chain muscles. The latter has the advantage of being a single leg exercise that has some distinct benefits over the pistol squat. Either way, these can be tough but they fit the bill for creating the overload necessary to drive muscle growth.
For more bodyweight workouts and exercises with just bodyweight, be sure to head to athleanx.com via the link below to check out our bodyweight workout program. This calisthenics workout called XERO will help you build ripped, athletic muscle in just 6 weeks without needing any equipment at all.
For more calisthenic workouts and calisthenic exercise videos, be sure to remember to subscribe to our youtube channel via the link below and turn on your notifications so you never miss a new video when it’s published.
Пікірлер: 1 600
The pushup is one of the most standard calisthenics exercises there is, but it can be too basic for most. If you find yourself doing 100 reps a day of this basic move, then I am BEGGING you to stop. Find out why in this video here => kzread.info/dash/bejne/X4hqlqiFo63Ucbg.html
@insanelyinsensitive4059
2 жыл бұрын
If you can do 100 reps than your not doing them correctly
@Adil-sf5qb
2 жыл бұрын
@@insanelyinsensitive4059 or you're just built different
@insanelyinsensitive4059
2 жыл бұрын
@@Adil-sf5qb no...I challenge anyone to do 100 reps in a controlled and good form way....I'll give 100 pounds for 100 reps if they are good reps ..two seconds down 2 seconds up.
@alfricdilectus3229
2 жыл бұрын
@@insanelyinsensitive4059 i was pretty confident until i read the last part
@bhartiwadhwa9241
2 жыл бұрын
@@insanelyinsensitive4059 broo I am up for the challenge I be been doing it for 20 days now bout 175 per day
Calisthenics is the GOAT
@abdominalesalos4026
2 жыл бұрын
But the rings instead of a door frame, would have been a great addition 😉
@govindnair3135
2 жыл бұрын
UUUUUUUUUHHHHHHHHH
@Yohannvfit
2 жыл бұрын
🔥🔥🔥🔥
@Yohannvfit
2 жыл бұрын
Calisthenics lifestyle
@stanleysandeep
2 жыл бұрын
Agree Mr...
1. Human pullover (not ab driven, lat driven) 1:08 2. Chin Up (don't get too close to the bar to keep the focus on the biceps and less on the lats 1:54 3. Handstand pushup (shoulder building) 2:34 4. Glute Ham Raise (allow glutes to drive the hamstrings) 3:34 5. Push-ups (last 2-inch extension matters, do a challenging version of the pushup) 4:21 6. Hanging Leg Raise 5:01 7. DIP (chest, shoulder, and tricep builder) 5:34 8. Pull-Ups 6:12 9. Doorway Face Pull 6:56 10. Levitation Squat 7:39 Thank you Caitlynn P for the list.
@rimacesokiene8438
2 жыл бұрын
Respect for giving credit
@aaaaaa-sw3ds
2 жыл бұрын
You copied the comment above
@Dr.KarenMarsh
2 жыл бұрын
@@aaaaaa-sw3ds they added the timestamps and gave credit for the list. What are you yapping about?
@isaacrivera6489
2 жыл бұрын
@@aaaaaa-sw3ds ok
@JeanAriaMouy
2 жыл бұрын
Thanks to both of you for list and timecodes
1. Human pullover (not ab driven, lat driven) 2. Chin Up (don't get too close to the bar to keep the focus on the biceps and less on the lats 3. Hand stand pushup (shoulder building) 4. Glute Ham Raise (allow glutes to drive the hamstrings) 5. Push ups (last 2 inch extension matters, do a challenging version of the pushup) 6. Hanging Leg Raise 7. DIP (chest, shoulder, and tricep builder) 8. Pull Ups 9. Doorway Face Pull 10. Levitation Squat
@LorenzoKiki
2 жыл бұрын
Thx. Next time timestamps too, please.
@AxxLAfriku
2 жыл бұрын
I broke my feet today because I kicked my computer because someone commented that my videos are bad! I hate unjustified criticism. Please wish me a speedy recovery, dear cai
@lintang790
2 жыл бұрын
Please give it timestamps too, thnks a lot!!
@jlehman7944
2 жыл бұрын
Excellent, thank you.
@kevinmorden9767
2 жыл бұрын
He changes hands at 50 to keep the muscle balance even otherwise he'd look like quagmire from family guy when he watched to much porn!!!!
They say that Jeff's biceps want to come out of his arms and start their own KZread channels
@TheEliteVideo
2 жыл бұрын
LMFAO
@funninessoverload
2 жыл бұрын
check out andrea larosa...his calisthenics skills are way out of everyones league and also has a huge biceps and a very symmetric body
@Loremipsum6665
2 жыл бұрын
@@souravdas2066 Are you from Berhampore?
I heard Jeff plays all his stereo music in mono to stop his ears from developing muscle imbalances
@jagan541
2 жыл бұрын
Man this is going way too far 😂
@xasdrubalex
2 жыл бұрын
I heard Jesse plays all his Senses Fail music in mono to stop his heart from developing emotional imbalances Hehe
@prateeksaxena6161
2 жыл бұрын
😂😂😂
@Ajayjohnson264
2 жыл бұрын
Lmfaooo
@gauravpatil9900
2 жыл бұрын
This is the best one yet! XD
I love that he acknowledges the fun we have about face pulls
I don't have access to a gym, so it's great to know there's a variation of the mighty face pull *without equipment* that a calisthenic fanatic like me can still do. Thank you so much Jeff
@SwXtchi
2 жыл бұрын
You can buy some bands and rope also. They are cheap and last for many many years, if you take good care of them. :)
@eduardoayala3204
2 жыл бұрын
@@SwXtchi i wont ever regret buying bands Even the cheap ones help. My posture is so much better.
@GamesDiddley
2 жыл бұрын
Ring face pulls are good too
@_JoeVer
2 жыл бұрын
@@GamesDiddley *best
@pmtsquad
2 жыл бұрын
i have a vid on calisthenics i’d appreciate the constructive criticism kzread.info/dash/bejne/noZ5sMSDeqeopto.html
Jeff is not doing a pushup, he is just Facepulling the whole earth.
@lintang790
2 жыл бұрын
You mean benchpressing 😂
@rogeliobarraza1772
2 жыл бұрын
Science 🧪 🧬
@weareyoungfamily5746
2 жыл бұрын
Our latest vlog,Cayman's New Calisthenics Park kzread.info/dash/bejne/oJ2g2MiJYZXHnso.html We tried🙃
@trealsteve
2 жыл бұрын
🤣
I was born with one hand, and faced so much adversity growing up. I thought I wasn’t gonna be able to take care of myself as a man and my family. I was denied my childhood dream of going to the military. Watching this page give out knowledge and showing us it’s possible through your channel continues to inspire and motivate me to be the best version of myself and to stay focused on my bodybuild journey with my one hand handicap. I’m manifesting I’ll be at 1Million Subs One Day! I wanna say I thank you for being that inspiration, thank you! ✊🏾
@KaiAllen47
2 жыл бұрын
damn it must of taken you a while to type this
@sircondones1032
2 жыл бұрын
@@KaiAllen47 cmon man
@boejiden1942
2 жыл бұрын
@@sircondones1032 you should be giving @Blizzard a hand 👏
@abiwalala
2 жыл бұрын
Bro imma sub cos why not
@lyndsieannette957
Жыл бұрын
@@KaiAllen47 🤣🤣🤣 you're wrong for that
When Jeff gives his seal of approval on these exercises, it's time to add them in my routine.
@etofok
2 жыл бұрын
If I did that my gym session would last 19 hours
@LivingLikeLu
2 жыл бұрын
Wheymen
@ryanjung4416
2 жыл бұрын
@@etofok ong😂
His back is a testimony of truth, its like Baki's dad🔥🔥
@aleksandarsavevski377
2 жыл бұрын
@@claratius2601 enjoy the report bitch
@HussiAli123
2 жыл бұрын
The demon back
@roninsjourney7560
2 жыл бұрын
I'm actually watching right now. I haven't read the manga but why does the show not go over the first tournament Baki won? I feels like I'm missing a lot of the story.
@HussiAli123
2 жыл бұрын
@@roninsjourney7560 are you watching from Netflix?
@mubarakabdulrazaq9241
2 жыл бұрын
@@roninsjourney7560 there was a season that goes over that tournament, it's not on Netflix tho
Jeff, im hoping your having a great year. I started watching your channel this year and everything ive learned form you helped me lose nearly 50 lbs. Thank you for everything! Keep up the great work!
Not sure why I always manage to watch these in the shower
@geoffreygreer8008
2 жыл бұрын
I'm doing do now, just got off of work 😅 idk man it's a phenomena
@ghotifish1838
2 жыл бұрын
***starts exercising in the shower***
@justinfrancisco7424
2 жыл бұрын
bro. i thought i was the only one.
@maksimignatenko862
2 жыл бұрын
😂😂😂💀
@lawndogmoon2
2 жыл бұрын
Easier to clean up after you fap to it.
Def looking to incorporate more calisthenics in my workout regimen. Great vid Jeff!
Its great to see that calisthenics is growing more and more. Love to see it!
Thanks for the door-frame Face pull suggestion . Having returned to TRAINING from a ten year gap , ability may be lacking , but FOCUS is appreciated and gains much needed encouragement from friends in Private gym . Thanks due to your videos being straight to the point 👍
So so well done Jeff! Love calisthenics and yoga since turning 50 . I’ll be implementing exercise #4 !
thank you so much jeff . I've been waiting for so long for you to make this video. you're the best
The doorway face pull is brilliant! Thank you, Jeff! Your videos have been invaluable as I restart my fitness journey in my forties.
I'll keep these exercises in mind next time I'm in jail
Thank you Jeff, this is what I was asking for, for a long time, great video
Perfect list! No bs excercises and 10 things to get the whole body worked. Thanks! 🙏
hi , i wanted to thank u jeff ! what u do has no borders . i live far away from u . 10000 km to be precise (Iran) . U inspired me and many of my friends in the gym to train like an athlete and not just to look like one . i learned so much from your videos , use them almost every single day . wish u all the best from Iran
You have helped me ALOT! I'm 60yo and just lost 60lbs since September. I still need to get light enough and strong enough to do the harder exercises. Thanks!!!
Jeff I have your program, and I have finished up my isolation of nutrition. I look forward to getting strength, explosiveness, and athletic endurance. Thank you for your work that you do.
Spot on consistent instruction. Jeff's always demonstrating something new. Thanks Coach!
Thanks for posting this! I need it! Gotta get back to the grind
Great instructional video, Jeff! I especially like your coverage of the push-ups, chin-ups and pull-ups. Old school exercises, but still good for us! Thanks.
This is the video I’ve been waiting for! Fantastic addition to the lifting info. Thanks Jeff!! 🏋️🏃🏼🏊♀️🚴🏻
Great video. Super easy to follow, straight to the point, and well articulated.
The GOAT have spoken
@freshempire7477
2 жыл бұрын
I was gonna ask in your live if u does watch jeff lol now i know. Keep going Scott!!!!
@JesusTorres-jw8ep
2 жыл бұрын
Kinda sad he didn't mention the burpee. Keep it going Scott.
@abdarfarooqi1822
2 жыл бұрын
has*
@JohnSmithAnythingChannel
2 жыл бұрын
have? Is Jesse the other?
@trichsert206
2 жыл бұрын
Yallah you keep it going Scott
Always a helpful message. Thank you for showing on how to improvise when no access to weight. You're a good teacher. Love from India/ Alexander
The weighed chin up has always been my favourite exercise and the best results I’ve had
Great tips, especially those that can be done without being in a gym. Thanks for all of the great content...and humor, you guys do an awesome job!
The face pull variant is exactly what I was looking for. Thank you
Excelente video jeff!! Un dia mas que estas saludable, y me alegra mucho espero que sigas bien saludable y no te lesiones nunca, sos tan bueno que ¡JAMAS! podrias lesionarte. MUCHA SUERTE JEFF.
*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached! giveaway.athleanx.com/ytg/calisthenic-exercises If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
@JonathanGarcia-wh7eq
2 жыл бұрын
One of the first.
@mikiib4117
2 жыл бұрын
Yet again rejected
@thatwikn.t_r_
2 жыл бұрын
Trying since approximately 27 videos. But still better luck next time.......
@KingMarzhmello
2 жыл бұрын
@@thatwikn.t_r_ sometimes I think it's a scam I have three different channels and try on each for like a year and nothing. I'm sure at this point it's just to drive views and traffic to buying his stuff
@anilshivappadurgannavar4825
2 жыл бұрын
Please Make a Video on TRX Exercise for individual body parts
For my 40th birthday this year I’m challenging myself to a “40 for 40” fitness challenge! 40 reps for each one of these exercises!! I’m so excited! Thank you for helping me find the perfect way to celebrate my life!
@valentincruz3506
2 жыл бұрын
good luck!
@777tillinfinity
2 жыл бұрын
How'd you go, Lana?
@lanalms
2 жыл бұрын
Here’s the video I took of it! kzread.info/dash/bejne/mnmOwaR-gduwaZc.html
@lanalms
2 жыл бұрын
@@777tillinfinity it was so fun! Best way to celebrate turning 40!
@lanalms
2 жыл бұрын
@@valentincruz3506 thank you!
Jeff with the sauce again!!! definitely incorporating these
Another awesome video and just a couple months in I’m already seeing results (lost 15+ pounds around gut) and more upper body definition from pull ups. Thanks again, now I’m working smarter not harder for my gains.
Yo Jeff!! Thanks for your awesome insight to these calisthenics exercises!!
The transitions are dynamic; very cool!!! I needed this advice regarding calisthenics exercises. Thank you!!!!!
This was a terrific list. Thank you very much
this is one of the best calisthenics videos I've seen
Calisthenics is legit amazing
Great training info you have provided again. Thanks Jeff.
Finally i have work to do, i miss those. After year from shoulder issues and mental broke im gonna start from these. Thank u mister. Lets The Game Begin.
I would love these exercises to have a 22 day series. I'm slowly trying to change my workouts to this. 💪
Really look forward to these videos. I love that we really learn what to do and why, as well as how. Jeff's muscle definition does half the explaining when he's demonstrating the excercise. You can really see what muscles are engaged. My 13 year old son has also subscribed to the channel and it gives us lots to discuss and challenge each other with. Appreciate 'cha boys!
@user-dh2qg1yw8m
2 жыл бұрын
@Krazy Guy That's not sustainable in the long run, and prolly rather unhealthy.
@user-dh2qg1yw8m
2 жыл бұрын
@Krazy Guy it depends on what you consider as sustainable, like 5-10 is definitely more sustainable that the 4% unhealthy levels. And Jeff has been consistent with his fat levels year around. As for others who do not meal prep or cheat meals are actually materialistic, 9-10% is sustainable and great.
@rex1800
Жыл бұрын
I wish I started calisthenics when I was 13... keep it up!
Another super practical video I can use right now!! Thank you
Just came across your channel. Really looking forward to checking out all your videos!
SALUTE Jeff, He is the real "science behind the science."
Very useful and well constructed video. Nice job!
Jeff and the cali guys are all we need honestly. God bless em
I have said it before and I'll say it again: EVERY MUSCLE IN JEFF'S BODY HAVE A JEFF OF THEIR OWN. Period.
@rakshithkakunje621
2 жыл бұрын
Doesn't make sense lol
@varolussalsanclar1163
2 жыл бұрын
except legs loll
@patrickbateman4095
2 жыл бұрын
So friggin cringe
@stadtjer689
2 жыл бұрын
has*
@patrickbateman4095
2 жыл бұрын
Someone needs to take ur WiFi away cringe Lord
"Not listening is killing your gains"... Ouch, that one's gonna need some ointment..
Thank you for the doorway face pull idea , i was getting so frustrated that i couldnt hit my rear delts in any way , so satisfying to feel the burn there now
After a year's more people will watch it and do these exercises and our beneficial , thankful comments will motivate them . Thank you Jeff for this
I want more “best to worst” series 👌🏼
Solid info, as always. I just started my journey with you Jeff and already have more confidence. Thanks for all you do brother
Always a great day when you post a vid!
Extremely helpful, Jeff. Thanks so much!
Nice one Jeff, continuing to deliver these content gems!
One of the best vdo ever.. ❤
Jeff and Jessie’s relationship is really heart warming and it really makes my day better.
Jeff your a badass with your techniques. Love the humor and the education. You really do help. As always Thank you🙏
I just did a lot of these at home and damn ... That doorway face pull I'm so glad you showed.... That was killer
Love this top 10 list. I'm attacking some. And there are others that I need to try for first time. Yes! Excercise 3 - handstand push up. Yes #6 - hanging leg raise. Yes #7 - dips. Yes #8 - pull ups Yes! #10 - levitation squats Still gotta try the rest. 💪🏾💪🏾💪🏾
amazing video, since i only do bodyweight exercises . KEEP these types of videos coming PLEASE !!!!! Jeff
Great. I like the ones that require no equipment. I'll check out the resource you mentioned for that. But again: I like the rapid pace, no long introductions, sort lessons. I'm more inclined to put one of your videos than others because of the above mentioned. Keep it up.
Thank you, Jeff, I was waiting for this!
this is what I needed, I dont use gym currently, I have some dumbbells, gymnastic rings and some other bits. I am a lean build who want's to build and this is just what I needed for my gains.
@unwaveringdiscipline5489
2 жыл бұрын
Honestly, pull ups, push ups, dips, squats and hinges is all you ll ever need i think, especially if you add weight sometimes to mix it up
Nice video man! Love your work and dedication!
Much needed video Jeff 👌🏻
Hanging leg raises are the best! I tried all kinds of ab routines but wow, they are a killer, if you get that butt up! :D I can easily hang long enough to do the reps to failure. All thanks to Jeff!
I never dreamt of doing face pulls like doorway face pulls. Thanks jeff now I'm gonna do them in my doorway.
Another outstanding piece! Thank you.
Always helpful vids.. thank you very much 💪💪💪
Thank you Athalean x for the forty seconds warmup for the shoulder video! Got other forty Second videos for other muscle groups?
@nomnomyourmom
Жыл бұрын
which forty seconds warmup for the shoulder video?
"thou shalt not skip leg day" that had me cracking 😂
@isaacwaites3225
2 жыл бұрын
🤣 😂 🙈
@stanleysandeep
2 жыл бұрын
You should check gym commandments plaque prepared by the Buff Dudes...
@riteshyadav1760
Жыл бұрын
Hahahah 😂
JEFF MAN YOU'RE THE BEST... I NEEDED THIS!!!
1. Human pullover 2. Chin up 3. handstand push-up 4. Glute-Ham raise 5. push up 6. hanging leg raise 7. Dips 8. pull ups 9. Doorway face pull 10. levitation squat
I'm an average men: I see a new Athlean-X video - I give it a thumb up.
@stadtjer689
2 жыл бұрын
man*
@bainez704
2 жыл бұрын
@@stadtjer689 I am German, sorry 😅
Weird how as soon as I start calisthenics, Jeff makes a video on it. Coincidence, I think not...
Thank you sir, love it and the simplicity that I can do them at home and don't need machines for the exercise amen
Good quality explanation for each exercise
Not only master tips but top tier comedy with it.
Perfect timing 💪 I'm training with gymnastics rings myself and love calisthenics! Shout-out to all other calisthenics girls and guys!
@eliasmoritzLohr
2 жыл бұрын
Here💪😎
@Omegaphats
2 жыл бұрын
Stupid question: does training with rings involve a band aswell? I've seen some using just rings without straps and wonder what benefits are there?
@JorgeMP53
2 жыл бұрын
@@Omegaphats It depends on you. There are no extra benefits on using straps with rings, neither negative effects.
@Mogo-tb3yi
2 жыл бұрын
@@Omegaphats well depends on what you mean with bands! Obviously you can't do much with just two wooden rings so you need the straps to hang them on a pullup bar for example... But if you want to combine training with rings and extra rubber bands I can only recommend it especially for beginners!💪 Ps. There are no stupid questions 😃
@Omegaphats
2 жыл бұрын
@@Mogo-tb3yi blessings!
Thank's a lot! Good compilation!
I love you Jeff you changed my life these past 2 months
“Jesse! I hate these transitions, can I do it my way??” Next transition he’s just randomly crouched in a vague corner. For real though, this guy is the GOAT
@stadtjer689
2 жыл бұрын
@Zaniyah Leia how original. You're only the 1000th person to copy that milked out joke :)
Soon jeff is gonna teach us the planche
Super valuable video, thanks for sharing.
The indepth approach to explanination has been a awared a subscriber. Hope the knowledge keeps coming 🙏 thank you I'm looking forward to learning a lot.
Although I prefer lifting, calisthenics is a great way to build muscle and athleticism. Training is important but there are no real gains without proper diet. I realised that after I started following my first meal plan. I got it from diet helper named Next level diet iirc. At first it was tough to eat an excessive amount of calories, but eventually I got used to it. Good diet is a game changer!!
@JuanMartinez-vr7bg
2 жыл бұрын
Calisthenics is to get lean and athletic, lifting is good for volume and strength. Overall I prefer Calisthenics because it takes the body to a more balanced state.(not too big and not to small) although I mix them up.
Calisthenics will help you build the muscles that kill your gainz
Great video on top calisthenic exercises.
great video! Good job guys!
1:10 1. Human pullover 2:02 2. Chinups 2:46 3. Handstand pushups 3:33 4. Glute/Ham Raises 4:30 5. Pushups 5:15 6. Hanging Leg Raises 5:45 7. Dips 6:25 8. Pullups 7:07 9. Doorway Face Pulls 7:46 10. Levitation Squats
@Doomlord77
2 жыл бұрын
Thanks 😊