- What's up, calisthenics athletes.
It's Chris Heria,
welcome to another video of official Thenx.
For the last couple of videos,
we've been covering the introduction to calisthenics.
How to get started with calisthenics
if you've never done a pull up, push up, dip in your life
we teach you the basics and the progressions
to master the basics.
Now we're gonna take everything that we learnt
from the introduction to calisthenics series
and apply them into today's workout.
This whole body work out
and to make things more relatable,
I want to bring up on our camera guy.
Kevin, take the camera from this guy for a second.
(upbeat music)
Kevin here has been training with us
in the Thenxs fitness studio
for the past couple of months
and he is just about gone through
the introduction to calisthenics as well.
We're gonna put him and myself through this work out.
Let's do it.
(hip hop music)
Alright, so let's get started.
So today we're gonna be doing a whole body work out.
That incorporates everything we learnt
from the how to start calisthenics series.
Kevin is gonna be doing it without weights,
just calisthenics and I'm gong to be doing
weighted calisthenics to show you guys
that once you've mastered it without weights,
it's time to add your weight on
to advance your calisthenics training
and get to the next level.
We're going to do all the exercises that we learn
from the how to start calisthenics series.
The L-sit, pull ups, dips, push ups
pistol squats and we're going to max out
every single one with perfect form
and once we break our form,
we're then gonna work down the previous progressions.
The first exercise we're gonna do is L-sit.
We're gonna max out our L-sit as long as we can
with perfect form and then we're gonna go into L-sit
single leg switching.
From there we're gonna go into tucked L-sit
and then we're gonna go on to leg raises
and then knee raises.
You're ready Kevin?
- Yeah.
- Let's do it.
(hip hop music)
When you can't hold anymore
you can then bring in one leg
keep that leg up, bring this one in tight
and then when you can't hold that one in, switch.
When you can't hold that, switch.
(hip hop music)
Good, now just hold it.
(mumbles)
Good man.
Let's move into leg raises.
See what we're doing here,
now we're keeping that time and attention
on our muscles too.
Normally people just stop, move on to the next exercise.
We keep holding on when we go down the whole progression.
That's it.
When you can't do anymore, go to knee raises.
Bring those knees up.
(hip hop music)
Nice.
Damn Kevin, that's pretty good man.
Let's keep it going.
The next move we have is pull ups.
So as you can see we're working down our progressions
and doing this of course is gonna build endurance
and getting us to stay on there,
working out longer on the bar
and of course if you're working out longer on the bar
you're only going to get stronger.
Now we're going to go into pull ups.
We're going to start with the hardest progressions,
Kevin you see can go with pull ups.
I'm gonna go with weighted pull ups
then I'm gonna move down, take off the weight
go on to pull ups.
He's then gonna go into jump negatives,
jumping pull ups and then finish off with the Australian
so we're gonna max each one,
work down the progressions.
You're ready to do it.
Let me put this on real quick.
(hip hop music)
Alright, let's start.
Let's go for it.
(hip hop beats)
Alright, moving on.
So that's right I take off this weight right here.
I should literally feel super light.
(hip hop music)
Alright, let's move on to some Australians.
Ready?
Let's do a couple.
(pop music)
Hold the last breath.
Come down as slow as you can.
Alright, Kevin you're the man.
Let's keep it going bro.
Let me bring this actually.
I'm gonna need this.
Alright, so moving on we have dips.
Now we're gonna max out our dips,
after that we'll go into jumping dips
and then we'll go into behind the back dips.
Alright, let's go for it.
(hip hop music)
Alright, you're ready bro?
Let's go for it.
(hip hop music)
Alright, take this off.
(hip hop music)
Alright, let's move on.
This is killer.
Even if you're doing it without weight
or with weight, it's pretty tough.
Alright you wanna get on this side?
Behind the back dips.
Let's go for it.
(hip hop music)
How you doing Kevin?
You good?
There we go.
Oh man, alright.
Next we have push ups.
Keep that perfect form guys.
Keep those elbows in.
Let's go for it.
So we're gonna go from these push ups,
max out these push ups
and then go on to knee push ups.
Ready?
(hip hop music)
Okay now I'm starting to feel them,
I'll do a couple more.
(hip hop music)
Alright, moving on.
Alright next we have pistol squats.
The progressions to that of course will be pistol squats,
assistive pistol squats,
explosive squats
and then just normal squats.
I'm gonna start by assistive,
holding on to here because it's pretty tough.
Kevin over here is gonna start
with the seated assistive pistol squats
and we're gonna max them out, you ready?
Let's go for it.
(hip hop music)
Alright, switch it up.
(hip hop music)
You ready?
Alright let's go on to the jumps.
Jump squats baby.
We're almost done.
You ready?
Let's go for it.
(hip hop music)
Alright.
So there you have it.
Oh my God.
This thing feels like 100 pounds.
Oh my God.
That's how you increase your reps.
That's how you get your foot in the door calisthenics.
That's how you start calisthenics.
You wanna build you your reps,
start focusing on your perfect reps,
your perfect form.
Start focusing on your time and your attention.
Keep going without stopping
and focus on working down your progressions
because that's how you're gonna get the most
out of your work out
and that's how you're gonna get the most
out of your muscle
and of course don't forget your isometric holds
if you can't rep anymore and coming down negative.
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Thank you guys so much for watching
and we'll be back really soon.
Don't forget we post every Sunday 8 pm eastern USA time.
Thank you guys so much,
we love you.
(hip hop music)