- What's up, it's Chris Heria,
welcome to another vlog.
Today I'm gonna be showing you,
three advanced body weight exercises
that are gonna work out your entire body.
Now before I get into these three exercises,
you should know that,
advanced calisthenics movements for some,
may take years to master
and if you're not yet ready
or want more of my beginner workouts,
you can always check the channel, from my previous videos.
Advanced calisthenics training,
is very different from conventional bodybuilding
and the goals in each, have their differences.
In weight training, for the most part,
the same exercises that you start doing,
are the same exercises that you'll always be doing.
Where the progressions lie, in the progressional overload,
in calisthenics, because you're using your own body weight,
we progress through increasing the difficulty,
of the exercises over time.
And the most advanced exercises,
will always be the hardest and most demanding on your body,
utilizing all of your body weight, for each rep,
but will also be the most effective and beneficial.
Instead of sitting or standing in a chair
and curling on a dumbbell and increasing the weight
and the reps of the dumbbell over time,
we start with an exercise like pull-up,
with the goal to eventually progress to one-arm pull-ups,
front levers and many more,
difficult progressions to the pull-up.
The difference is gonna lie on what your personal goals are
and what you wanna achieve.
While bodybuilding is primarily for building a physique
and strength, calisthenics training lies with,
mastering your own body weight,
gaining athleticism, as well as,
building a physique and strength.
For most people, working out in the gym might be easier,
as the time and dedication required to advance,
by lifting a heavier weight is much easier,
than progressing, through progressional exercises,
in calisthenics.
The weight is also easier to scale,
as you can pick the exact amount of weight,
that you wanna work with.
When you're training calisthenics,
you're usually lifting your entire body weight
or a fraction of it.
And though you can scale the difficulty of the exercises,
it is admittedly much easier,
to just select a lighter weight, when weight training,
but at the end of the day, both are important
and you can learn and gain from both training styles.
In weight training you're gonna get stronger,
as you go up in weight
and calisthenics you develop strength,
by increasing the weight
and by learning new, harder advanced skills,
that requires more range of motion, more muscle activation
and your entire body weight for each rep.
And I'll be showing you three of those exercises today
that are gonna work out your entire body
and the progressions that you can start taking today,
to eventually reach the level, for you to develop,
the strength to do it yourself.
And of course to get this workout on your phone
and have all the progressions in a workout routine,
head to the YouTube section
and open up to this workout routine.
We're gonna get started with,
the very first exercise, 90 degree push-ups
I'm gonna do a couple reps, to show you guys,
what that looks like.
("Light It Up")
♪ Heria music ♪
(exhales)
- All right, there we have 90 degrees.
One of the best advanced calisthenics exercises,
for pushing with the biggest range of motion,
controlling your entire body with every single rep.
Let's break this move down really quick.
This exercise starts with the handstand,
then controlling your whole body down,
to a 90 degree position.
and once you solidify that position,
you have to lift yourself all the way back up,
to starting position.
The range of motion for this exercise starts,
above our head and as below our waistline.
And the muscles you engaged for this exercise,
start from your shoulders, forearms, back, core,
arms, and even your glutes and your calves,
are required to engage to maintain a handstand.
And as you begin to control your entire body weight
and descend from this movement,
you're gonna start to hit every single area
of your chest, from your upper chest, to your lower chest,
once you reach the 90 degree position,
making this exercise super effective for your upper body.
Now to start training for this exercise,
from the very beginning,
we're gonna start with the progression,
that uses a fraction of your body weight.
But this progression utilizes the same muscles
and prepares you for the same movement path,
as a 90 degree push-up.
And since the 90 degree of push-up,
starts in a handstand position,
that'll be the first progression,
to learning how to handstand, that's gonna be a pike hold.
This position is the first progression
and the easiest position to be in,
to start building shoulder strength
and being in an inverted position,
preparing you for the handstand
and eventually the 90 degree push-up.
So once you've developed your strength
and can master that move,
you would go on to that elevated push-up.
After that, you should try some pike push-ups,
start developing more strengthen your shoulders,
then go for elevated pike push-ups.
After that, you'll develop enough strength,
to move on to the next progression, wall walks.
From there you will work on your technique
and learn how to handstand.
I've a whole video breaking down,
how to handstand in five easy steps,
you can go ahead and check it out.
Once you can handstand,
you move on to handstand push-ups,
and once you feel comfortable with lowering your body,
from a handstand position,
you start working on the negative of the 90 degree.
Once you can come down from a handstand,
into a 90 degree position, in a slow and controlled manner,
next you would work on, just holding the 90 degree position,
as long as you can
and also focus on just pressing up,
from the 9O degree position, into a handstand.
Eventually, you're gonna get the 90 degree push-up
and once you can do one with perfect form,
you train one every minute, on the minute,
until you can do two in a row,
two every minute, on the minute and so forth,
until you increase your repetitions.
And moving on to the next advanced calisthenics exercise,
that's gonna focus more on our back and our biceps,
we have one-arm pull-up.
I'm gonna go for a couple reps
and show you what that looks like.
("Light It Up")
Alright, so there we have, the one arm pull-up.
One of the top advanced calisthenics exercises,
when it comes to pulling in my opinion.
If you can pull your entire body weight up with one arm,
pull-ups and all other exercises,
even weight training is going to be a lot easier.
and while you're pulling with that one arm,
you also have to stabilize your entire body,
to make sure that you go all the way up smoothly
and that you're not moving around.
Now, to master this exercise,
first you have to master the pull-up
and the very first progression to learning,
how to start mastering your pull-ups, anybody can do,
that's gonna be Australian pull-ups.
What makes this exercise difficult,
is the angle in which you do it.
So the lower of an angle you have,
the harder it's gonna be.
But if you're just starting off,
you can choose a higher angle
and you can definitely put some reps in.
Once you master the very first progression,
Australian pull-ups, then you'd start doing them,
with different grips.
and from there, you'll build your strength
and be able to move on to jumping pull-ups.
Once you can do those for a good amount of reps
and you've mastered that move,
you're going to jump negative pull-ups,
really focusing on the negative portion.
And once you've mastered that,
you should definitely be able to do,
at least one perfect pull-up.
You'll train that one perfect pull-up,
every minute on the minute,
eventually increasing repetitions over time.
Once you increase your repetitions,
you'll start working with different grips
and other pull-up variations.
From there, you're ready to start working with one arm
and the progression we're gonna use to start that,
is gonna be jumping one-arm pull-ups.
Once you've mastered that,
the next progression is gonna be pull-up,
one-arm negative, pull-up with two hands,
come down with one, as slow
and controlled as possible.
And like always, when it comes to training,
if you train the eccentric,
you're eventually gonna get the concentric.
So after you've mastered the negative,
we're gonna move on to assisted one-arm pull-ups.
You could do one-arm pose,
by holding on to the side of the pull-up bar
or just using a couple fingers, with your other limb,
to assist you while you pull-up, on your one-arm pull-up.
After a couple reps of those,
you should be able to do at least one perfect rep,
of the one-arm pull-up and you know what to do after that.
Increase your repetitions with one every minute,
on the minute and it's also important,
that you're training with both arms.
If you're training one-arm pull-up, in only one arm,
you're definitely gonna create a muscle imbalance.
And now with these two exercises,
we've completely worked our upper body.
It's now time to focus on our lower body,
with the last exercise, we have pistol squats.
First, let me show you a couple reps.
("Dreamin'")
♪ Heria music ♪
- All right, so there we have pistol squats,
which has the same effect,
as your one-arm pull-up, on the lower body.
With each rep putting your entire body weight,
on one limb, at a time.
And this exercise takes a lot of stabilization.
So you're working a lot of your core
and other deep muscle fibers
that will not only build a solid foundation,
in your legs, but build strength and get you shredded.
And anybody can start working towards this exercise.
It starts off with a very first progression,
as just sitting down in a chair
and standing back up.
Eventually, you can lower the height of the chair
or even take it away.
You're gonna develop your squat without any assistance.
And once you can squat, you'll then move on,
to other squat variations, like explosive squats.
And once you've been working with,
different variations for a while,
you've increased the strength in your legs
and increased your athletic ability.
You can then start training towards,
doing a squat with one leg.
And learning how to squat with one leg,
is just like learning how to squat with two.
First you start with lowering yourself down
and sitting into a chair, with one leg and coming back up.
Eventually, you lower the height of the chair.
and pretty soon, you'll be able to do it,
without the chair at all,
resulting in your first piston squat.
And once you can do one with perfect form,
you can start to do one every minute, on the minute,
until it becomes two, until becomes three,
and so forth.
And once you've mastered all these different exercises,
you can finally put them all together,
like what we did today in today's workout
and be able to do an efficient workout
that works out your entire body, with just three exercises.
And with that said, you now have the tools
and the progressions, to start training,
these exercises right now.
And pretty soon you're gonna be able to do these,
advanced calisthenics exercises.
A lot of the routines, that I give you guys,
on this channel, may have progressions to these exercises,
like the handstand and the L-sit.
And the reason why I add these exercises,
into your routines, is to motivate you,
get you out of your comfort zone
and start preparing for harder exercises and skills.
In weight training, you can stay at the same exercises,
because you're developing strength,
as you just go up in weight, but with calisthenics,
it's really important to try to move past,
to the harder exercises.
As that's the way you're gonna get stronger
and truly take your training to the next level,
with calisthenics.
And remember, you're only as strong as your weakest link.
And it's normally the things you're not training,
is what you actually need the most.
So with that said, thank you guys so much for watching.
If you enjoyed the video,
you're inspired to start learning,
some advanced calisthenics skills,
you have the tools to start right now.
So leave a comment down below,
let me know how your progress is going.
Smash that Like button, (thumb sign flickering)
if you enjoyed the video
and definitely share this video with a friend,
that's trying to achieve advanced calisthenics skills.
And of course, if you haven't already,
make sure you subscribe,
I post every single Thursday 2:00 p.m. USA Eastern Time.
If you comment within the first 30 minutes,
you always have a chance to win some free Heria Apparel.
And don't forget to get this routine,
as well as full access to my personal workouts
and workout programs that I've created,
with specific goals in mind, like burning fat
and building lean solid muscle,
with minimal to no equipment,
then make sure you become a member at,
Heriapro.com, download the Heria Pro app, in the app store
and have me as a personal trainer right in your pocket.
For more of my content during the week,
make sure you're following me on Instagram,
that's @CHRISHERIA.
And if you're enjoying the music,
make sure to follow me on, soundcloud.com/chrisheria,
that's where I upload all my latest tracks.
You can also find my music on Apple Music and Spotify.
With that said, I'll see you guys,
next Thursday at 2:00 p.m. USA Eastern Time,
mad love, peace out.
("Light It Up")
♪ Heria music ♪
- Press that like button guys.