before we start what's your favorite exercise to do outdoors or at a calisthenics Park comment
below now hey everyone Daniel bad New Year for fitness fa Q's I'm going to split this video into
four sections and show progressions in each from easy to hard the pulling exercise are going to
target the back and arms the pushing exercise are going to take the chest shoulders and arms the ab
exercise are going to target the core muscles of the midsection as well as the upper legs the arm
exercise are going to show you how to isolate both the biceps and the triceps using just your body
weight let's start things off with the basics the bodyweight row I want you to keep the body
in a plank and you should state to height through the legs hips and also the stomach you're going to
want to pull up until the elbows meet your sides and of course we always want to use a full range
of motion with our elbows straight at the bottom the horizontal row can be made harder by having
no support the feet this one's called an L Road the goal here is to keep the hips level with the
shoulders and pull until the elbows meet your science those looking to get their first chin
up or increase their reps should definitely use East Centrex with these you're going to jump to
the top of the bar with the palms facing towards you lower down with a constant speed until the
arms are straight every rep you're gonna jumps the chin is above the bar you're then going to
lower down taking about eight seconds to reach the straight arm hang I don't want you to be
lazy and do just one rep and then rest you've got to jump to the top and keep doing the e Centrex
genuinely challenging yourself every single set by going rep after rep after rep until
fatigue the full range of motion chin up is the next step to increasing your pull strength chin
ups tend to be easier for most people because the biceps can assist more during this movement
as you get stronger I want you moving on to the pull-up when you're ready the hand width on the
bar depends on your body type I just want you choosing whatever feels most comfortable and the
one that you feel most strong with make sure to pause at both the top and the bottom to get the
most out of every single rep if you've put in the time with your pulling exercises the mass
slap is going to be a realistic exercise for you to try when you first start out it's normal to
use momentum to make the exercise easier over time your mission is to keep the legs locked straight
and use only upper body strength are you looking to make the must love even harder try rings you're
going to need to hold a false grip with the palms over the Rings to make the transition possible you
must slaps are a progression because of the instability the Rings are moving in multiple
planes and you need to use more body control to make these happen when you try at the park use
a similar speed and range of motions that I'm using so you can get the best possible results
let's go ahead and challenge one arm at a time with the archer chin up when doing these keep
the assisting arm straight and try and use the working arm as much as you can force yourself
to use full elbow flexion a big squeeze of the bicep and getting that chin as high as possible
every single rep to really own this exercise one of the hardest exercise that you can do
before one-arm chin-ups our East Centrex like the beginner progression on two arms you're going to
start the top and then lower down to a hang taking about eight seconds it's really all on you to keep
yourself strict with a constant speed from the top down remember full range of motion equals
full range of motion strength if you're finding it too hard with just one arm you can always use
finger assistance to manage the intensity an absolute brutal exercise for building strong
arms back and grip strength is rope climbing using the legs for momentum is fine especially
when you're first starting out and you're still going to build strength with this technique you
can progress the rope climb by doing more rounds up and down in a single set you can try and pull
further with each rep or you can use the legs less and less for momentum I promise you're going
to become an absolute beast by training with the rope your physique and strength is going
to level up big-time we're going to keep things simple basic and effective when it comes to abs
using the hanging leg raise the knee raise is the easiest variation with bad knees for this
one I want you to get those knees compressed as close to the chest as you can every single rep
couple this with a full breath out a big squeeze of your hip flexors as well as your abs and this
one's really going to be a good effective beginner ab exercise for hanging leg raises you're trying
to get your toes to touch the bar every single rep and similar to the hanging knee raise if
you do this one properly you're really going to enjoy that burn and your abs and your hip flexors
I want to show you how to progress the push-up from easy to very difficult in this section the
parallel bar push-up is a great way to increase range of motion when it comes to this staple
bodyweight exercise keep the body tight by tensing your stomach like you would in a plank from here
let's set strict form standards those elbows have got to be locked at the top and you're
going to lower as deep as your body can handle every rep a regular horizontal push-ups getting
too easy for you let's take a look at the Tuck planche push-up form wise for these you're going
to get the knees to the chest heels to bum and then you're going to do push-ups without using
your legs once you've mastered this one we'll move on to a harder overhead exercise the Pike pushup
with plaque push-ups keep the elbows tucked in by the sides let the head drop deep between the
hands and I want you to push tall through the shoulders pat the lock out this one's really
easy to cheat by rushing and cutting range of motion I highly recommend that you film
your set to make sure that looks similar to mine when the plaque pushup gets too easy do handstand
push-ups of course these can also be done with the chest walk back against a wall if you can't hold a
handstand don't stress because you're still going to get the benefits of improving overhead strength
whether you use a wall or freestanding I believe dips are an exercise everyone who's serious about
getting stronger should be doing the easiest variation you can do is the parallel bar dip
this is the most common variation and for good reason it's comfortable and great for overloading
the upper body another variation that you can try is the straight bar dip this specific dip
is great for those who want to strengthen the top range of motion for bar muscle-ups you're going to
get increased lockout strength when training ring dips because you have to fully commit every single
rep to get those arms straight if you're looking to make ring dips even harder without adding any
weight try the archer dip this is a unilateral focused dip which is going to emphasize one side
of the body at a time it's pretty challenging because as you go through range the Rings are
going to be swinging around and that's on you to stay focused strong and balanced dream these the
final dip variation I'm going to leave you with is called the Korean dip during your set you're going
to find it helpful to keep the hips close to the bar as well as arching the back because this is
going to help with your balance by bringing your center of mass closer towards the bar these dips
are a fun variation because you're going to be improving shoulder mobility while you get stronger
and also build muscle I'm going to finish off this video by showing you how to grow bigger arms by
body weight with just a straight bar to get the biceps take a chin-up grip on the bar and we're
going to curl using our body weight for resistance to properly do bodyweight bicep curls you're going
to lift the elbows to shoulder height as you flex or bend the arms we want to get a full stretch and
squeeze in the biceps just make sure that you're copying my form and your buyers are going to be
forced to grow tricep extensions are awesome when it comes to growing bigger triceps you're really
going to fall in love with how these feel and the results that you're going to get by doing them
for proper form get the head between the hands at the bottom tuck the elbows and squeeze the
arms hard every single rep at the lockup the closer you have your hands fixed relative to
the ground the harder this one's going to get thanks for watching everyone click the
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