with this calisthenics workout you're going to get the absolute best of all worlds you'll be training
calisthenics skills and unlocking your body's full movement potential of course we don't just want to
be strong we also want to look strong this workout will have you packing on muscle in all the right
areas whether you're a complete beginner or more advanced this workout works if you do the work
quick question for you do you train mainly for strength skills or size drop me a comment as we
run the intro my goal with this video is to teach principles and methods this way you're going to be
progressing with your Cal stacks strength skills apply the concepts shown in your training and
mastering things like front levers and planches is going to be a reality I'm going to teach you how
to pick the perfect setup based on your experience and strength level I want to teach you the most
important term in calisthenics levers holding a tuck front lever is the best place to start
this is particularly true for beginners as well as those that are new to straight arm strength this
is because the weight of the lower body stays close to the base of support which is the hands
progress the tucked hold by flattening out the lower back into an advanced tuck moving forward
I'd recommend straddling the legs with bent knees once again make the hold harder by flattening out
the lower back which is going to lengthen the body lever the final progression for today's Cal
snacks strength skills follows a similar concept progressively straightening the legs and extending
at the hips is the best way to go this small adjustment to body shape is a smarter way to
progress compared to what most people do which is just trying the full front lever way too soon only
use these final advanced front lever progressions if you're able to keep the arms straight and the
hips level with the shoulders being able to hold the final front lever progressions doesn't happen
by accident my advice is simple pick a front lever progression which is difficult for the sets and
hold time in the workout when used correctly bands are a perfect option for increasing strength with
Cal snack skills to optimally set up bands for Cal snacks it's best to anchor the band around the
middle of the body which is close towards of the center of mass this method of band assistance is
perfect because it's the most even way to assist your body it feels the most natural and it makes
for a more comfortable consistent training session the exact same concept applies from
earlier choose a band thickness which challenges you for the set rep range in the workout if the
band helps out too much and the whole times aren't challenging you're not going to change
the reason why bands are so good is because the exact hold time can be held on the progression
that you want to train some trial and error is needed when choosing the right progression and
band thickness but once you get the setup right it's just a matter of progressing to an easy herb
and increasing sets hold times or using a harder progression band assisted training is perfect
because it applies an important strength training principle which is joint angle specificity
without using a band this type of exercise would simply be too hard for most of you watching bands
are great because they make the impossible possible for this full body workout the choice
is up to you between unassisted orb and assisted front levers and plancha's pick the set up which
you enjoy and feel challenged by go hard for 3 to 5 sets of 8 to 15 second holds resting 90
seconds between sets now that we've completed our static strength skills let's move on to upper body
strength in this part of the workout we're going to superset of vertical pull and a vertical push
for my beginners we're going to wrap out the bodyweight chin up use a full range of motion
every single time if you can't manage this use a band to hit the 5 by 5 rep range once you're
able to manage 5 by 5 bodyweight Chin's it's time to move on the weighted chin up is perfect for
intermediates even those that are more advanced because the 5 by 5 rep range can be trained for
a long period of time a classic set and rep range for building strength is 5 sets of 5
this is a perfect blend of low reps to stress our central nervous system yet enough total volume to
gain other benefits it's important to use the exact same form from workout to workout this
way you're going to get real gains and strength not like most people how they progressed by using
momentum cutting range of motion and cheating the process in order to progressively overload I
recommend my intermediates to advanced using the assisted one-arm chin-up work towards assisting
with only one finger as your working arm is going to be forced to level up at Fitness fa
Q's we really enjoy unilateral training this is because it reduces any side-to-side asymmetry
in size or strength after finishing the set go straight to the vertical push plaque push-ups
are progression number one for beginners to intermediates with strict form this exercise
is actually surprisingly hard you're going to see what I mean when you try it full range of
motion is getting the head forward of the hands and then maximally opening the shoulders this
is a must to build full range of motion strength control and mobility if five by five is too easy
for you with Pike push-ups play around with slow negatives and adding pauses at both the bottom and
the top the handstand push-up is going to build a ton of overhead pressing strength it also builds
plenty of size in the shoulders triceps and chest using only your body weight what most
people don't know is that handstand push-ups are also a really good core exercise because you're
forced to prevent any arching during motion the cool thing is when done correctly with the head
touching the ground and open shoulders at the top you're going to be simultaneously improving
overhead mobility we are doing a full body workout so let's go ahead and train some legs step ups are
a perfect Kyle Staggs exercise for building size and strength your mission is to stop yourself
cheating when using only your body weight do this by focusing all of your efforts on pushing through
the elevated foot now as you increase the height of the box of course the exercise is going to get
much much harder I recommend this and I always encourage you to choose a set up and exercise a
technique which is challenging for the workout dosage this is very important when we're using
a Cal snacks only approach without resting move straight to the Nordic curl eccentric these will
absolutely fry your hamstrings and are perfect for lengthening strength and packing on leg girth
go down as slowly as you can aiming to lower to the floor with your own muscular effort of course
those of you watching probably don't have too strong Germans callus tank movement on standby
to help you with this exercise so for a full tutorial on how to do this yourself search nordic
curl eccentric on fitness fa Q's youtube this lower body superset wouldn't be complete without
everyone's favorite muscle group the calves 8 to 15 reps is a standard muscle building rep
range pick either the single leg or double leg variation depending on your level it's time to
pack on some muscle in the back with horizontal rowing we're going to use a Cal stack specific
rowing technique to master our scapula at the bottom of the row allow your upper back to relax
as you pull pinch the shoulder blades together and then draw the arms to your sides this technique
uses a full range of motion builds full range of motion strength and also maximizes muscle gain in
the upper body train hard with the bodyweight row and your posture and physique are definitely going
to improve are you ready to make Cal stacks Rose harder try doing front lever rows this exercise is
going to show you how strong your back really is there's no hiding if you can't do these you've got
some work to do you got some homework and you've got some rows to do for front lever rows that
aim is to smash the bar into the body to do this you want to pull as hard as you can every single
rep this mindset of aggression is definitely very important for this particular exercise
if you're not going hard if you're not being aggressive the range of motion just won't be there
let's continue to the horizontal press here's three pushing progressions to suit all strength
levels the standard push-up is an exercise which absolutely must be mastered first if
you're struggling to do 15 reps with clean form for multiple sets stay here intermediates should
work on the archer push up speed and form should be made challenging for the workout numbers listed
at the end of the day you get out what you put in train hard and train honestly an exercise which
can challenge absolutely all levels for horizontal pressing is the pseudo planche push up as you grow
stronger move further from the wall and do pseudo planche push-ups using a more aggressive forward
lean you're not going to outgrow this exercise any time soon as you improve make the exercise
harder by leaning further forward this is just the way it is the journey never gets easier and
you should stay challenged this is why pseudo planche push-ups are a perfect horizontal press
okay it's time to get to business I know this is what you've all been secretly waiting for
building bigger arms with cal stacks bodyweight bicep curls are best done for higher reps using
a pause at the top on the surface this exercise looks pretty similar to rows but it needs to be
approached with a different technique I want you to think of curling your bodyweight as well as
intentionally using your biceps it's important to keep a tight course that all the work and focus is
happening at the biceps these are a well-earned finisher after you've done your vertical Chin's
and horizontal rows without resting I want you to go straight to the bodyweight tricep extensions a
full stretch and squeeze coupled with moderate to high reps is perfect this exercise will have
your triceps burning stimulated and forced to grow bigger by bodyweight all that's left
to make this a perfect full-body workout is calisthenics core hollow body holds are going
to train the anterior core four hollow body holds lift the feet off the ground and maintain a mini
crunch position with the arms in a wire full body tension and deep breathing is what I recommend to
maximize technique maximize form and maximize your results when holding hollow body holds I want you
to ask yourself is your body shaking when you're breathing perfect if it is this means that you're
keeping the body tight and doing things right this calisthenics reverse hyper variation is perfect
for improving your strength skills to use strict form you want to get the legs straight every
single rep by squeezing the back side of the body you kind of feel this in the lower back glutes
and hamstrings when you do it properly avoid the common mistake of using momentum and just swinging
mindlessly through the exercise eventually when things get too easy make it harder you've got to
keep making things harder you should understand by this point about levers and Cal snacks when
you load the reverse high pass we're loading the distal point of the body and because we're in an
extended leave of shape it's very very challenging and awesome for posterior cord here's a summary
of the perfect full-body Cal snacks workout if you enjoyed the video learn something new or if
you got motivated to Train calisthenics leave a thumbs up your interaction and feedback whether
it's a comment or a thumbs up really does help to support and grow fitness FA cues that way we can
get our message out there about real cal snacks of training this video features my friends and
Cal snacks colleagues over in Germany calisthenic movement do you want to transform your body in
four weeks building size going strength getting stronger with cal snacks visit the Cal snake's
movement channel to get in the best shape of your life using our collaboration video go check it out