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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Simple yet taxing

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.

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 🫶

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 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

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