- What's up, calisthenic athletes.
It's Chris Heria.
Welcome to another video of Official Thenx
Today, I'm gonna show you guys,
how to start training weighted calisthenics.
(upbeat music)
Alright, so let's get started.
So, today I'm gonna be showing you guys,
how to start incorporating weighted calisthenics
into your training.
Now before we begin, it's super important,
that you can already do calisthenics,
you already have a foundation, and a structure.
It's gonna be a lot more difficult,
to start weighted calisthenics,
if you can't already do calisthenics properly.
So, you wanna be able to pass these requirements.
At least, 15 pull-ups, with good technique
and perfect form, at least 20 dips,
at least 20 push-ups, at least 30 squads.
and holding (mumbles) for at least 10 seconds.
If you can do those with perfect form,
then you're ready to start training
with weighted calisthenics.
So, I'm gonna show you the way that I first started,
incorporating weighted calisthenics
into my training regiment.
Once I was able to pass those requirements,
I started incorporating weight,
that was the very first thing.
Now, you can do that with a weight vest,
or a weight belt.
Merry Christmas, one of you guys that just commented
in the first five minutes of this upload,
just won this weight belt right here,
I'm actually gonna sign it, and send it right to you.
So, if we just commented back to you,
in the comment section,
send us your shipping info,
and we're gonna send this out to you,
signed by me, just in time for Christmas.
But for now, let's go ahead and put it to use.
Alright, so when you're first starting,
with weighted calisthenics...
In this case our first exercise is weighted pull-ups.
You wanna start at a weight, that you can handle,
but it's still gonna challenge you.
In this case, I'm using 45 and 50.
So, this right here is gonna challenge me,
to do a couple reps.
You wanna choose a weight, that's gonna challenge you
to do about eight repetitions.
So, that's the first thing we're gonna do.
Let's go for it.
(Upbeat music)
Alright, so now we wanna take off that weight,
and put on some lighter weight.
So, now I'm gonna go with the 45,
whatever weight you were using, you can now take that off,
and go with something lighter.
Even if you're doing something like 10 pounds,
still take it off, put a five pound, even a two.
So now I've just taken off 45 pounds, I've got 50 left,
let's go and add some more.
Alright, so now, it's Australian pull-ups.
So, let's go ahead and finish off with those.
So, as you can see, I have some matchings holds,
plays a big part in this as well.
As soon as you guys fatigue,
and you feel that you can't do your last rep,
even if you can't do one last rep,
At least just on longer.
You're still gonna keep that time and attention,
you're still gonna be doing a lot more,
than the person that just gives up right then and there.
Alright, let's move on.
Alright, so now we're gonna do the same thing,
for pushing triceps and chest.
We're gonna start off with dips.
So, again, we're gonna start at a weight that challenges us,
but something that we can still handle,
you wanna be able to hit at least, eight reps.
So let's ahead, go for it.
Yeah, so obviously an added bonus, is doing is on the rings
cause the stability factor, makes it 10 times harder.
Alright, so again, we're gonna drop the weight,
and continue on.
Basically, drop setting.
(upbeat music)
Alright, here we go.
And lastly, add some resistance.
There we go.
Alright, let's move it on, push ups.
(upbeat music)
Alright.
Now, if we were just having a push day,
or we weren't doing pulling, and legs, and core as well,
we would keep going,
with the different variations of push-ups.
So for example,
right now we can go on to wide diamond and so forth.
Alright we'll finish diamonds.
(upbeat music)
Alright, let's move on, into squats.
(upbeat music)
Alright, here we go.
Let's go for it, 20 reps.
Whoa!
20 more.
Whoa!
Alright, let's match on, some jump squats.
(upbeat music)
Whoa!
So there you go.
There's progression, for weights and squats,
for your legs.
Now, if you're incorporating this into your leg day,
only you aren't doing pulling and pushing
and core in between,
then you would do more different variations,
that are gonna stimulate the multiple muscles,
in your leg groups.
So, thank you guys so much for watching.
If you learnt something from this video,
definitely smash that like button,
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and subscribe if you haven't already,
and leave a comment down below.
And if you want to start training,
weighted calisthenics programs workout
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Download our app, Thenx, in the app store,
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download the app, and completely change their body,
completely change the way that they train,
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sign up right now, to Thenx.com.
Alright, that's it guys, i'll see you next Sunday.
Peace out.