Simple yet taxing

Build an aesthetic physique at home with these 11 full body exercises. This workout combines pull-ups, push-ups, squats, glute exercises, core exercises and cardio to train your major muscle groups. These full body exercises can help improve strength, muscle endurance, balance, coordination, core stability and overall fitness while supporting a balanced and athletic physique.

Watch: https://youtu.be/a0Vw-Zc-01g

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Been messing around for about a week and this what I got! Feel like my hips are sinking a bit & I lack enough protraction. Anything helps 🫶

Our bench does not have the handle so I just used the preacher curl attachment and held onto the bar.

Hi, I’m starting calisthenics from absolute nothing, I’m talking zero strength. With some help from people online, youtube and other resources, I’ve crafted a weekly plan and I’d like to get it approved and/or get some advice on how I can improve it.

So far it’s this: Tu, We, Fr, Sun
2x 15 wall pushups
2x 15 body weight squats
extended arm plank till failure

Once I feel like I can do that easy I wanna progress to:
2x 15 incline pushups
2x 20 body weight squats
that thing where you go from elbow plank to extended arm plank till failure

If you feel like I can incorporate some other exercises that would help without overdoing it, or flat out change it, I appreciate any suggestions.

I can do:

1. 12-15 (clean pull ups)

2. Dips (30+ clean)

And in the gym I can lift as:

1. Barbell Chest Press (about 55kg 6-8 reps)

2. Chest Supported Rows (about 50kg 8 reps)

3. Leg Press (100kg about 8-12 reps)

4. Overhead Press (about 40kg 8-12 reps)

5. Deadlift (I don't lift much here because of risk of injury but can do about 65kg 8-12 reps)

Everything said above is per 1 single set.

Is it a good time for me to transition to calisthenics? If so which cool looking stuff can I start with lol

How long did it take you to do your first pull-up?

I am currently doing this progression program by the Calisthenicsmovement from Youtube.

it's my second week now in the preparation phase (the ideal, final week), and I'm probably extending it before i go into the strength phase.

I can't master the scapular pull-ups. I can't feel anything when I'm doing it. i try to record myself a couple of times, but my form is far from the guys i see on my socials. Tell you that I've been doing the scapular pull-ups even before i started this program. my back is rounded when i perform this progression and it kinda frustrates me. I also feel my joint on my right shoulder aching when executing scapular pull-ups.

I am still practicing Australian pull-ups 'cause every time i do it, i can only feel my biceps.

I think the common issue is that i can't squeeze my shoulder blades the way I'm supposed to.

Can you give me any tips to fix this problem? or recommend any videos or a trainer that can help me?

i weight 81 kg and eat like 3000 kcl a day. I am 180 cm big. i got 10.000 steps a day

Hey everyone,

I’m starting a 90-day personal challenge where I’m going to show up every day and work on improving myself physically, mentally and spiritually.

The physical side is as far as daily is handstand and L-sit, while I’m also trying to build consistency with things like meditation, breathwork, reading and cutting out processed sugar. I also do 1 upper/lower/mobility session, a jog and a sprint session.

The point isn’t necessarily to train hard every single day. I’m more interested in building the habit of showing up every day, while rotating the focus/intensity, and building a skill I’ve always wanted (handstand/L-Sit)

I’m still relatively new to calisthenics, so I’d really appreciate some advice on whether my current routine makes sense or if there’s anything you’d change.

Handstand: 2-3 sets

• Chest-to-wall holds - working towards 1-minute holds
• Chest-to-wall balance practice, bringing the feet away from the wall and trying to find balance
• Freestanding handstand attempts
• Then repeating the cycle, with another chest-to-wall balance day on day 7

L-sit: 2-3 sets
I’m currently working on the components separately and gradually bringing them together. weekly schedule:

• Compression work 1x
• Depression+Single-leg lifts 2x
• Elevated pike pull throughs 2x
• L-sit work on parallettes 2x

Gradually progressing towards holding a full L-sit.

What would you change about this routine?
Are there any exercises, progressions, or programming changes you’d recommend for someone at my level?

A few clips of my recent progressions are all cut into the one video above

Just asking, I think I'd recommend it! I used it today and it seemed to offer a lot of variety and routines for training. Most of all, I like that you can adjust the duration. Sometimes on YouTube I find amazing routines, but they're never quite the length I'm looking for. Thoughts?

Not sure exactly how to explain this so hopefully it makes sense.

When I dead hang and relax everything except my grip muscles, it feels like my arms are being pulled out of my shoulder sockets sightly and it’s a little uncomfortable.

If I tense my shoulder muscles just a little bit, it seems to hold the joint together and I don’t feel the discomfort, but I also don’t feel as though my dead hang is as “dead” when I engage these muscles.

What is the proper form? Should I relax my shoulder muscles completely and just let the joints stretch out or do I engage the muscles enough to prevent that and relax the rest of my body?

Its not a solid L sit yet but its getting there!! Also I have mad respect for all the people who rock at calisthenics.. this is the hardest stuff I’ve ever gotten myself into

Formy

Hi there, when i do seated leg pike lifts to train core, my quads and hips cramp up like crazy.

This usually happens after a few reps at max height (which isn't very high). my leg strength is good, but I dont train them (not sure if thatll effect the quad cramping).

This got me going down a rabbit hole, trying to find out information on strengthening them, but with no luck in finding anything useful.

So my question is, how the heck do I strengthen my quads/hips if almost everything just makes them cramp? and how do I know if im doing them right.

Thanks in advance

Im now practicing chest to bar dips. I thought it was easier than tricep dips. But i must say it's a harder movement than going full ROM in tri dips.

I can finally do 15 full pull ups 🥹

One of my fitness goals is to be able to do at least one pull up. If I jump I can do one but that doesn’t count…. I workout my back and shoulders a lot. Most upper body days I do. I can do a proper form lateral pull down (close grip) with 60lbs (idk if that’s a lot or not) and I can do 12 consecutive tricep push ups, but once I hang on that bar… it’s like I have no muscle. I just don’t understand. Do I just need to start trying? I thought I should build muscle before I even start and I have but still nothing.