the warm up needs a warm up 😅

@syedjawad9000

17 күн бұрын

True that😅

@veeron2656

2 күн бұрын

Haaaaa!!! Too funny but in total agreement!!!🤣🤣🤣

@BestDadBod

16 сағат бұрын

Only if you're as soft as giraffe shit....

Beginners? Dude I'll die during the warm up 😟

@EvoraGT430

17 күн бұрын

Be thankful there are no one-arm push-ups, like his last "beginner" routine 🙂

@kevinroberts6503

16 күн бұрын

😂😂

@Kai-ot6fd

16 күн бұрын

U can do push-ups on ur knees , JUST DO IT

@theAussie01

15 күн бұрын

Yes....start on knees 💯💥

@Jurassicsclassics

15 күн бұрын

Stay hard

I'd like to point out some stuff most people would relate to just by seeing this video if they have already started training or they have some time in the matter. Remember, all of this is subjective, if this works for you because you already had some level before it's great, but I'm going to comment it from the perspective of the average person who starts training with barely any experience. With that said let's start: - 1) Warming up it's Important, that's for sure, but also Stretching, why? Warming up refers to (In simple terms) preparing the Muscle to later on do the exercises needed without feeling tense. And Stretching refers to elongate or to warm up the Tendons and Ligaments. This is how flexible or prepared your knees, elbows or shoulders are for the exercise. In both cases you have to be able to over time know if you're exceeding on stress or if you're doing too little. Knowing that, my recommendation if you're starting is for example walking, jumping or to do any general movement that you feel no part of you body feels alone. If you can't do any of those or you're too weak, you can also try to move parts of your body individually at a slow pace but for long time (Remember, we don't want explosiviness or being no able to breath properly yet). And after that do general stretchings like legs, hips, hands, back, neck... If you don't know any just try to move them freely among space without feeling any pain. A small note: If you're learning a new set of movements or a technique it is important to step out the exercises, that's why he refers to warming up as making the same exercise but with less effort. Because that way the muscle is not feeling the same stress as it would be in the real exercise. Though this way of warming up also tends to be exploited and tends to over-warming up leading to a lack of strength later on. So be careful. - 2) For some people, specially beginners, explosive pushups, burpees (The one he says of course), a variation of a plank or explosive squats are Not recommended. Why? Because the body, after being so inactive over time to drastically start to push itself to the ground or to do stuff fast will most likely lead to an injury (Even more for adult people and even more if you didn't stretch). So what I do recommend based on the exercises he has given? (I'm not gonna make my own routine, I'd just like to stick to what is seen so I dont' complicate myself). And I'd like to do the list in order of difficulty so people can test themselves. (Pushups): Wall, Elevated Surface, Floor. (If you Can't do them just hold the last position or fall slowly and back up). (Burpees): Elevated one leg and one arm, close them up, return them into position and sit on the floor, then just return to standing up. Second version is the same one you do a small jump with no arm movement and when you're gonna try to sit on the ground you instead put your hands like shown in the video or like if you were a cat (If you can't just use the sofa). Lastly you can try just to fall into that position with a squat slowly and then do a normal jump (Nothing explosive). If you didn't like any of the variations, you can also just try to do a scissors jump (Jump open your arms and legs and when you fall down you close your arms and legs). (Plank): Getting up from the chair, Getting up from the bed/floor and finally holding a pushup hold at the top. (Squat): Assisted (Sofa or chair), straight arms forward, holding the squat at the bottom and finally doing repetitions. - 3) General misconceptions shown in this video at the warming up part. 3:30, The Serratus can work in this exercise, that's for sure (It's the antagonist of the trapezius and the lats), but flexing your trunk or rotating the hips are not the actions of them. The Serratus is usually worked on deltoid's exercises such as Front Raises, Pike Pushups and the Militar Press. In the Plank you must care about your hands, forearm, triceps, deltoids and quads. Why not the abs or the back? Because usually both of the positions he has named wrong are uncofortable by default so people won't do them. But if you truuuuly want to work your abs in this exercise you should try to make a hump as much as possible so you flex your trunk as much as possible. This is not beginner friendly so take that in mind. 4:36, Sweating is Not an obligatory part of Warming up or any exercise even. If it is just "Temperature" then you could warm up by taking a warm shower or by putting a coat which can be dangerous. Sweating just means you're getting dehydrated and that you're getting too much energy out. How do you know you've warmed up? Because you feel light, good and you don't feel any pain at doing the workout. Please drink water before, in or after you workout, we don't want to get an hypovolemic shock. - 4) 8:38, for the second part of this video I'll just recommend variations of this exercises. (Split jumps): Just do splits and also test different lenghts and the reverse variation (With caution that is). (Dips): Just position yourslef on an elevated surface and rotate your body so you don't see it. Then put your hands below your hips where the surface is and you just must lower your hips while pushing this surface. It's called Bench dips by the way. (Scissor kicks) Why I named it kicks instead of crunches? Because in the given example there is no crunch, either any trunk flexion. So in this exercise you're just working up your iliop-psoas (And more hip flexors but simplifying). So if you don't want to harm your back or work anything else than your abs and not your legs just do Crunches. How do they work? Just lie on the ground (Straight legs for the easiest variant) and just try to lift yourself until you feel your abs are not contracting. If you want to make it harder just move your legs forward until it feels you can't do it (Not beginner friendly if you do it with your legs close to your hips). Ooooor you can also try to put your legs in 90º degrees (Like an L) and then you try to touch your nose like a scissor and then you return to the 90º degrees (If you lower your legs to the floor or to the air you must work other muscles so it's a no no). - 5) Finally, try to test different ways of training, for example strength, resistance or hypertrophy, test different resting times (In this routine he didn't rest and that's not good for a beginner). I'm not going to explain all of them because it will extend this comment even more, and we don't want that. Thank you for reading, if you have any doubt, just leave it below. And if you don't think anything I said was correct, you can comment it too!

I’ve been subscribed to you for a year, but never thought to do calisthenics because you don’t have like a course then a day ago, I started to look for a course like a day one calisthenics program and today you posted this thank you you’re the best

@giannifernandez4417

17 күн бұрын

5:52

Day 1 I did 5 rounds of the 1st workout and 3 rounds of the 2nd. I thought i was going to die. Gonna keep pushing muself until i get to your level! 💪

@JUST-MEREN

6 күн бұрын

keep going bro 🔥

indeed Adam,, started too and I'm on fire breaking that sweat like you did,, can't wait on Day 2, 3, and so on keeping that momentum

Yes keep making these. Will stay tuned for Day 💯 THIS is EXACTLY what a person with severe ADHD needs

@leahvisagieshanks4082

2 күн бұрын

AGREED!

Thank you soo much much needed video for me ❤❤

This is a great simple workout! Nice!

I love this! THANK YOU!!!!

Thanks a lot for this series man

I’d like to submit an IT ticket to redact the title.

Thanks for this video. I’m going to do it today. Downloaded your app but I cannot afford it at the moment. Great work!

Thanks man I can feel the burn💪🏾

Great warmup and workout 😊

Notifications ON for this legendary series

So Amazing, thank you so much for this. I'm on my way to becoming fit 💪💪

Thank you so much for this vid! I'm 52 and although thin I'm VERY out of shape in terms of being able to move and control my body. You'd have laughed so hard watching me try to do the plank hip dips. I mean, I started well with rep one, persevered until rep number four where I collapsed on my face in a heap as my body gave out! xD But I love how you've shown us a few easy to understand moves that we can work on and improve until we're better. And hopefully it'll be easy for me to see my progression. I feel I can definitely stick with this.👍

I am familiar with HIIT exercises, and I am actually very interested into incorporating this type of training in my 4-day a week routine. After battling depression for some time, I managed to defeat the urge to continue living an unhealthy lifestyle and I lost about 20 kg so far (not my first experience with losing weight tho). And so far I've been cutting calories, meaning that I was for few months on a calorie deficit. Soon, I'll slowly re-introduce more calories into my diet, with more healthy approach, based on ingredients I choose. Then, I was thinking of incorporating this type of training at the park where I can do pull ups too. This would seem great addition to build muscle or at least maintain muscle until I start going with a surplus. Need to fix my budget for that, it would take for about few months from now but I'll be able to do it. :) Anyways, recently I found your channel. I am very grateful for that. Hopefully I'll see more of these type of videos, I am assuming that is the case considering you named this video "Day 1". :)

I manifested this exact video. I wanted a routine with demonstration something simple but not easy. This is it. Thank you man

@DianaWiebe-cj4dy

18 күн бұрын

I know right?! Female here, not sure if this is realistic for me to want to achieve but you can bet I'll be training for this. Most people start out skinny which is supposedly easier then starting if your heavier and I'm about 205lb so I have a long way to go but I'm rooting for you!

@sncoolguy93

17 күн бұрын

@@DianaWiebe-cj4dy I’m rooting for you too! You got this. You can do anything you set your mind and intention to.

@johnthr33

17 күн бұрын

No, you didn't. This guy went to the effort of creating the video and putting it on KZread, and you just saw it on KZread. Also, the algorithms know what you like.

form to day I will work with your app thx so much

Hereafter I will follow your workout regularly bro. So please keep updated everyday 🙏🙏🙏🙏

Thank you for the excellent video, when do we have the day 2?

Wonderful brother ❤️

Nice exercise, thanks a lot

Warm-Up: The warm-up consists of the same exercises that will be performed in the main workout but at a lower intensity (about 50% effort). The exercises included in the warm-up are: 1. **Explosive Push-Ups**: - Standard or from knees. - Focus on explosive power and catching yourself on the way down. 2. **Burpees with Push-Up**: - Hands down, feet kick back, full push-up, feet back in, and jump. - Can regress by doing push-ups from knees. 3. **Plank Hip Dips**: - Elbow plank position, touching right hip to floor, then left hip. - Maintain a flat back and tight core. 4. **Squat Jump 180s**: - Squat down with a straight back and chest up, jump and rotate 180 degrees. - Emphasis on proper squat form with knee bending. Main Workout: The main workout is performed as a 15-minute circuit aiming to complete as many rounds as possible of the following exercises: 1. **Explosive Push-Ups**: - 10 reps. 2. **Burpees with Push-Up**: - 10 reps. 3. **Plank Hip Dips**: - 10 reps. 4. **Squat Jump 180s**: - 10 reps. Circuit Format: - Complete each exercise for the specified number of reps. - Move to the next exercise after completing the reps. - Continue the circuit for 15 minutes, aiming to complete as many rounds as possible. - Track the number of rounds completed to measure progress over time. Second Part of Workout: After a short rest, a second circuit is performed with a 10-minute timer, including different exercises: 1. **Split Jumps**: - 20 reps. - Proper running mechanics with opposite arm and leg movement. - Adjust intensity by jumping higher or limiting range of motion for beginners. 2. **Dips**: - 10 reps. - Use bar stools or kitchen chairs. - Regress by keeping toes on the ground. - Alternative for those without dip equipment: diamond push-ups. 3. **Squat Pulses to Squat Jump**: - 10 reps. - Three pulses at the bottom of a squat followed by an explosive jump. 4. **Scissor Crunches**: - 20 reps. - Perform with alternating leg movements. Circuit Format: - Set a 10-minute timer. - Complete the exercises in the specified order. - Aim to complete as many rounds as possible within the time limit. - Track progress similarly to the first circuit.

That ,what I am looking for it❤

Thx so much for this video.

Bro this is impressive.

Please pro Keep it up i did day 1 and i really really excited For day 2

أدام ادائك للتمارين والشرح ممتاز

Bro keep on posting bro❤

Cool! I'm not a beginner but I feel sweaty! Thanks!

Adam!

I'm not a beginner i guess but time to time i practice stuff like that. Keep going 💪

Good stuff

💪🏼💪🏼

Thank you

Excellent, Adam... so, are we defo getting a video a day on this now?.. and how many r you planning.. or just go nuts til ur done? 😂✌ Steve, London. UK

@adam_frater

17 күн бұрын

Aiming for once a week 💪

Does this improve Dips, pull-ups etc at efficiency? As I like body weight stuff and relatively fit sadly only managed about 8 pull-ups and 5 dips been doing dead hangs also

How often should you do this ? (Can we do it daily)? Answer if anyone khows please 😢

can you please link where u got your shorts from?

Hey I'm from India and I follow your videos please make all training for calisthenics from basics to advance make a full course on KZread.. I see you becoming famous... Please make the whole series for calisthenics so that who can't afford to, cqn start from your videks

Got any thing for super beginners?

@user-sc7kg2vp4z

17 күн бұрын

From my experience man just work on your push strength first so just basic pushups. Will really help with everything calisthenics apart from maybe pull-ups. Them you have to do separately

@donxman3365

17 күн бұрын

😂😂😂 but I know what you mean

@Ikona731

14 күн бұрын

If you can’t do push ups, work on lowering yourself slowly then reset. Then hopefully after a week you’ll be able to do your first push up. If you can do push ups do 30% of your max then rest 1 min and do another 30% for 3 sets.

Looks difficult but will like to try it out

Hey, your workouts are fantastic. Your energy is awesome. If I could wish for one thing, it would be for your vocabulary to be void of those immature F words which frankly detracts from all the good you do. Thanks, man!!

When injuries start to pile up all over from a decade or two of working out - that's when it gets challenging to work out. I'm not being negative here, I'm just stating a fact. Meniscus tears, slipped discs and degraded joints from lifting weights add up especially if you are past your prime.

Day 1 ……beginner? 🤦‍♂️🤣🤣🤣

thanx this workout is awesome I'm sweating 😅

Do we need to do it everyday or just on the first day ? And on the second day we have to follow the 2nd video , no requirement to do this workout on the 2nd day right ?

> *for beginners* > *starts with explosive pushups*

@NextRated

15 күн бұрын

that means if you cant even do most of these work outs maybe work on your body to be able to do these first lmao like stop eating fries and burgers and get our of your house and run a kilometer or some shiit coz you clearly are in bad shape and got an F on PE class in highschool lmao

@Otaku_odyssey436

13 күн бұрын

Ayo wtf

Hi Adam, I started to warm up this week. After doing burpee, every time I feel a headache. What to do now?

If I were to do this every day for a month how much muscle could I gain if I'm starting at a relatively skinny point?

Bro did you start a home calisthenics course ? Because you mentioned it's 1 day

subscribed

If you can’t jump because of bad knees how do you modify all these?

I hate Channels like this , because people do all this editing just really to show off their own body . There are plenty of channels to get y’all night right . This man is just enjoying people watching him GOOBYE

Hey Adam

Bro. I'm a calisthenics old head.... Trust me my young friend you are going too hard core for these people that just sit on the couch and watch youtube. If you're trying to capture an audience make sure you focus on the audience you're trying to capture.... weak asses....or semi weak asses. You can't capture everybody. I love calisthenics....I think it's the is the absolute positive future of all workouts, when people get it out of their head and that weights are the only way to be a man......please. not 1 pro body builder can rock true caly works. Aka....calisthenics. Don't steal my shit. Caly=calisthenics Love your content. Found ya today. Subd!!!!

Can't stop staring at these shorts. 🧐

Is this a workout to do every day? Or every second day...

😌

Yoo

Bruh!! All those who are saying the warm is only hard for beginners please understand there is difference in calisthenics beginners and a exercising beginners,, calisthenics isn't a joke the beginning doesn't mean 10reps of pushup or 10 squats ,, these are basic of healthy life , calisthenics is a mode of traning which comes after completing the healthy life exercising course Lol ! That may be motivating but personally I also ain't able to properly complete whole cycles but I don't mind I just exercise for good health my main focus is on medical studies sector 😂😂

Not for newbies to be honest

I begin tomorrow 😂😂😂😊

How long total approx should this take like 30 min?

@Ikona731

14 күн бұрын

Try it out and set a timer, I would think it does.

I'm quite sure that "Adam the very first" didn't look that great! Poor Eve!

I think the exercises with chairs or similar supports are very risky...

I am a karate martial artist 🥋 this is super for me I am a 13 year old one can i dothis

Do these exercises build muscle?

@Ikona731

14 күн бұрын

They can build muscle. Mainly used to burn calories to burn fat. Can’t do both efficiently at the same time, only in rare cases. So focus on which you want to do. Burning fat will make muscles more visible. Eating more and lifting weights builds muscle mass, not necessarily strength.

This workout to gain more stamina

What can I do I have no strength after my heart transplant and I struggle to even pick up my 4yr old child she's only 33lbs

@H3xTOxTHExZ

15 күн бұрын

Start really slow. Do more beginner friendly push up variations for example push ups against the wall standing straight. Same with squats start with basic squats maybe not all the way down. Same with plank check wich variation is easier for you. And build from there 😊 You got this buddy!

this is good but bcuz im a beginner of a beginner, imma die after this

What about his Fit KZread channel

C'est le physique que je veux, combien pour échanger avec mon corps gras et disgracieux ?

This is the death of me , me who can't even do a single pushup 😭😭

@Ikona731

14 күн бұрын

Start with lowering your body from a plank position slowly as slow as you can then slower and slower. For about a week then when you can do one push up, do it then rest a minute then do another. Try to do a total of 3 sets.

@nitsbey

13 күн бұрын

@@Ikona731 thanks a ton, will definitely do it this way.

lmfao

Call 911 my friends I am doing calistenics 😅

Bro you talk more do it to do in simple

Can you drop the cursing ? The content is good otherwise

@lordcorpsikus580

17 күн бұрын

Grow up

steroids ?

Plz don't listen to him , you will feel weak and you won't look like that, he DOESN'T EAT, trust me

@adam_frater

16 күн бұрын

🤨

@shitaltakey3055

4 күн бұрын

I belive in him

Yeah you a liarrrrer😂😂😂😂😂😂 Beginner 🔰 what???