- What's up elite friend athletes.
Welcome to another video, official Thenx.
- It's Zen Heria and Chris Heria
and my son is back again to show you guys
our beginner calisthenics workout.
- Let's do it!
(energetic music)
- Alright guys, so let's get started.
So today I brought my son, Zen Heria,
to go through a beginner calisthenics workout.
Now, my son Zed, he's been on summer vacation for awhile,
so he's been with dad, in the gym,
training for a couple weeks already.
So, something that I've been showing him
and something that you, if you're a beginner,
just starting off in calisthenics,
should also be aware of, is technique and form.
You wanna make sure that at the very beginning
when you first start working out,
you always want to focus on technique and form,
never neglect that.
So, for example, I was teaching my son a couple moves
like the pushups, wall walks on the wall,
some stuff that we're gonna be doing today,
and he was having a lot of trouble
doing it at the beginning.
But, once I showed him a little bit of technique,
a little bit of form, he's doing it remarkably better.
And he's doing it with the conscious effort
of trying to make it as perfect as possible.
When you have this mentality,
when you're first getting into something,
specifically working out,
you're going to go very far,
you're going to master everything really quick,
because the main thing about working out
is developing a strong foundation.
So, without having these solid basics
and without having the mentality to do them
as perfect as possible with form and technique,
it's gonna take you a whole lot longer
to progress and even get good, get anywhere at that point.
So, we're gonna show you guys now a beginner workout
that's perfect for someone that has never started before
because it's gonna introduce the basics
of pulling and pushing and exercises that you'll be able
to modify and do at your own fitness level
and still being able to apply form and technique
and be completely conscious into trying
to do it better and better.
So before we get started we need to warm up and stretch.
But after we warm up and stretch we're gonna go
into the first move, which is Wall Walk to Handstand Hold.
We're gonna do that two times.
From there we're gonna move on into Jump Plus Bar Hang
and we're gonna do that one two times.
After that, we have Australian Pull-ups that we're gonna
go for seven times,
then we have Straight Bar Dips, seven times.
Push-ups, seven times, and then we're gonna finish off
with ten squats.
So, if you guy's are ready, we're ready,
let's go ahead and get started.
What do you think, do you think we're ready?
- Yeah.
- let's just get this workout started, dude.
So let's go for 15 jumping jacks
and then we're gonna start the workout.
Ready? Here we go, three, two, one--
(energetic music)
Perfect form, always right?
Always perfect form.
Alrighty, whew!
I think we're warmed up, what do you think?
So, we're gonna go ahead, go to the first move,
which is Wall Walk to Handstand.
I can feel you breathing a little heavy
so I know there's a little fatigue, but that's okay.
We got this.
Alright, guys, so we're gonna show you how
to do the Wall Walk.
Alright, so before you start, watch dad do it.
I know you know how to do it, but watch me do it, okay?
So, this move, anybody can do it
because all you have to do is walk as high as you can.
If this is as high as you can go,
stop right here and hold it.
This is a whole body movement right here,
you're activating your legs, your core,
your shoulders and your arms.
Here we go, so if you can go higher, go higher.
And as high as you can go, I want you to hold it.
When you can't hold it anymore,
you just walk forward to release your body
to come back down.
Alright, now, show everybody how to do it.
- Okay
- So make sure your body's straight when you do it.
Before you do it.
Then you start with one foot on the wall first,
then the other one,
and then you start walking.
Go ahead and walk, walk, walk, walk,
until you can't, as high as you can go.
Keep your legs straight, and just hold.
Alright! But I want you to walk when you come down,
because you can get hurt like that, okay?
So remember when you wanna come down,
walk down and come that way.
Perfect form, always, okay?
Here we go, let's try it one more time.
We got another one, let's go for it.
Here we go.
- One, two, three.
- Mm-hmm, legs straight, don't get to close.
Wall, leg on the wall.
Keep going.
Keep going, can you go a little higher?
There you go, hold it.
Hold it, now when you're ready to come down,
you lean forward, yeah, there you go!
Alright, high five, dude.
Let's go on to the next move.
Alright, so there we have Wall Walk to Handstand Hold,
now this move you can always, even if you're a beginner,
be focusing on your form.
Make sure that as you're doing this move
you're not moving around, you're not walking to one side,
you're actually taking it step by step.
And it doesn't matter if you can't go
all the way to the top yet, eventually,
the more you will do it, the higher you'll be able to go
and the longer you'll be able to hold it.
When my son first started doing this move,
I mean, he was just basically putting his feet on the wall
and just holding it.
Now, he's able to go all the way up,
as high of an angle that he just did,
that he can do it a lot better.
Alright, so the next move we're gonna do--
Are you ready? - Yeah!
- Alright, our next move is gonna be Jump to Bar Hang.
Why is this move important?
This move is a full body connection,
you have to use you're whole entire body to jump and grab.
It might seem simple, but for someone just starting off,
this is gonna be a challenge, and if you can master this,
this is gonna take you to the next level,
it's gonna show you how to apply your whole body
into a movement.
So, before we get started jumping on the bar,
as easy as it looks, it can be a little tricky.
So let me show you some technique.
Remember the technique?
So we're not just gonna go and jump for it
because a lot of times when Zen was trying that before,
it wouldn't work out, he would jump and he would miss.
You wanna try? You wanna just go for it and try?
Go for it, let's see you just do it.
You see what I'm saying?
So he just went for it right there.
Now let's focus on it with form, okay?
Come over here.
Before we go on to the bar,
let's focus on the jump and the form of the actual movement.
So, you can just jump and go for it like that,
or you can do it as perfect as possible.
Now, let me show you how technique and form
is gonna make it happen, right?
So we're gonna start with our feet.
There we go, centered,
our whole body is straight and centered.
So if the bar right in front of us, we're just like this,
this is the starting position, right?
From here, the second step is hands straight up,
you're gonna identify the bar,
and hands up like you're holding a ball.
Arms straight and nice and even.
From there, is the second step.
Two: you're gonna come right down,
bend your legs slightly, and bring your hands back.
And on three, you're gonna swing your hands
and push off with your legs as hard as you can.
Simultaneously.
See how much higher you jump?
Then if you were to just jump and go like that?
This swinging of your hands, and the pushing of your legs,
simultaneously, is gonna give you, like,
like a double jump. - A boost.
- A boost jump, exactly,
so you're ready to try your boost jump?
- Yeah.
- let's go for it.
So now, use technique.
Remember, be focused, focus on the bar,
it's just the bar and you, okay?
So here we go.
- One, two, three.
There we go, now feet together, tight tight tight tight.
Now, from here, you wanna make sure
that they're still engaging in form because it's not over.
Hang as long as you can,
breath, hold, and you see his body straight like a pencil.
Excellent, you rock, dude.
let's try one more because we have one more
before we move on to the next exercise.
So remember, form is everything, okay?
- Yeah - So don't try to do it fast,
just try to do it perfect. - I'm trying.
Okay, focus, you got this.
- One, two, three. - Foom!
There we go, nice!
Now perfect, tighten the core, squeeze your legs together.
See, he looks like a pencil, you wanna be this straight.
Breathing, not moving to one side,
not hanging more on one side, but exactly like he did,
with perfect form.
Now, something like that, it looks pretty simple
but we've actually been training a long time
to get that perfect, right?
- See guys think it's easy, but it's really not too easy.
- That was excellent.
Okay, so we're gonna move on into the next exercise.
Next we have Australian Pull-ups
and again, when we're doing this move,
we're gonna make sure to keep in mind
our perfect form, right?
So when we're doing this move, we wanna make sure our body
is already perfectly straight from this point, right?
And you're not pulling more on one side then the other one,
it's completely even when you pull up, right?
So let's go for seven of them.
One, good, and you wanna stay straight, straight line,
just like that.
Two, good job.
Three.
Four, now the better you get at this move--
Keep going,
eventually you'll be able to increase the angle--
Five, two more.
What is gonna make it harder.
Six, once he can do this move, about fifteen reps in a row--
Last one.
Seven, you do your first pull-up.
That was awesome.
You rock, dude.
Especially if you're practicing hanging on the bar,
jumping to hang on the bar,
you're gonna get pull-ups, super quick.
Alright, ready for the next exercise?
- Yeah!
- So the next exercise is Straight Bar Dips.
Now this one's a little bit tougher,
so if you can't do this move,
you can always just jump up to the bar
and just practicing jumping up to the bar.
Can you show us what that looks like?
Just jump up on to the bar.
To the top!
Just like that, and as you can see,
his feet are straight together.
So try it again, just jump up.
- Jump up. - There you go!
So, once you're mastered this move,
the next thing is to go in to the Straight Bar Dip.
Now show 'em what a Straight Bar Dip looks like.
So with this perfect form right here, body straight,
you're gonna lean forward and allow your arms to bend.
There you go now push it back up,
keeping your feet forward, too.
And always straight, there you go!
Let's see a couple more, just by yourself.
Good!
Nice!
There you go.
Alright, that was awesome, high-five, dude.
Alright, so-- - Is it done?
- It was hard, right? - Yep.
- So-- - Yeah, but, it's still okay.
- Yeah, that is a tough move,
you wanna do as many as you can,
and once you start breaking form,
you can stop and we can move on to the next exercise, right?
So, the next exercise we have--
we're almost done, we just have two more left.
The next one's push-ups, are you ready?
- Yeah!
Let's go do it.
Alright, so let's drop down right here.
Now, he can go ahead and do some push-ups,
but I want him to do it as perfect as possible.
So we're gonna be focusing on form, alright?
So, remember with form you wanna keep your body
tight tight tight together in a straight line.
You see? - Straight line.
- From your shoulder to your heel
your gonna straight line, your butt's not like that
and your body's not like this, it's completely straight.
- Like this?
- No, that's not straight, there we go.
Now feet together, more, there we go.
Now try to do a push-up from there.
Just lean forward and bend your arms,
and come back up.
There we go! Try it again.
Don't let your butt drop, try it again.
There you go.
There we go, couple more, c'mon,
as hard as you can, give it everything you've got.
Make sure to keep form, you see his butt is trying to drop.
Let's put our knees down now.
Put your knees down, we're gonna do it from there.
So, keep that form, and lean forward as your elbows bend.
Lean more, now come back up.
There we go, keep your knees up while you do that.
Go again, go ahead.
There we go, now push up.
There, keep your core tight, don't let your belly drop.
Couple more, there we go.
There we go, that's really good, some more?
There we go, elbow's in, one more.
There we go, good job.
Alright, so we probably did a little bit more
than seven reps right there, that's fine.
Here we go, so we're on the last exercise.
The last thing we're gonna do is squats.
Are you ready for some squats?
- Oh, of course I'm ready, I'm ready for anything.
- Alright, you big boy, c'mon.
I want you to stand in front of this ball right here.
Now we're gonna use this ball
so we can focus on his form and technique.
As you can understand by the end of this video,
form and technique is probably the most important thing
to do when you're just starting up.
Don't even think about the rest,
just think about doing it with perfect form,
as perfect as possible.
So that's why we're gonna use this little ball right here,
to make sure that you have some good squats.
So keep your hands up and I want you to sit on the ball.
Okay, so if you're a beginner,
you're gonna be sitting on a chair, on a ball,
whatever it is that you can do,
keeping your back straight and your hands forward,
and you're gonna stand back up.
So this ball is gonna make sure that your legs
and your form always stays in good position.
Now back up.
Good job, let's go for eight more.
All by yourself, there we go.
Good job!
There we go, keep your hands straight.
And head forward, never bend your body.
Good job!
Try to control your body, you're almost done, two more.
Control the come down, one more!
Yeah, alright, you beat it,
you finished the workout, my boy!
Well, you finished round one of the workout.
We have to do this three more times
to complete the workout, alright?
But, if you guys like this workout,
and if you learn something from this workout,
definitely hit us with a like, a subscribe,
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So thank you guys so much for watching.
Remember, always focus on your form and your technique
when you're first starting off
and you will be a beast.
I'll see you guys next time,
don't forget to leave in the comments what you want
the next video to be about.
You wanna say anything?
- S'up guys, I hope you love the video, bye!
- Peace out.
(energetic music)