hey everyone australian physiotherapist daniel vadnal here for fitness faqs i've got a very
special video for you today a full body workout you can do at home with very minimal equipment
essentially a pull-up bar and anything else you've got laying around the house
before we jump into this video click here to download home hero i put this together it's
an absolutely free e-book complete calisthenics program for at home training full body upper body
lower body workouts sets reps concepts absolutely everything you need for training success at home
we're going to start our first superset with a vertical pull now this is going to be pull ups
every single rep i want you to get that chin above the bar that's going to get a full contraction in
your biceps a full contraction in your back in your rhomboids in your lats your terrors
all of those muscles that are working in your back to hoist your body up i think
throughout the calisthenics community at large we can all safely agree that if those elbows
are straight and the chin is above the bar every single time that's a full range of motion pull up
throughout this workout we're going to be using supersets so after you've done one exercise you're
immediately going to go on to the next exercise to make the most efficient and effective use
of our training time when doing the pistol squat the major points you want to keep in mind is
keeping the knee tracking over the middle of your foot this is going to create a stable position for
your anterior chain your quadriceps and your posterior chain your hamstrings and glutes
while minimizing your risk of any joint tendon related injuries let's move on to the vertical
push component we're working our way from the hardest exercises first
so the pike push-up is an absolutely excellent exercise that you can do with calisthenics
for home workouts for a highly effective shoulder building exercise this is very comparable to using
a barbell or dumbbells to perform overhead press or a military press
if you do the exercise correctly for my more advanced people i recommend the elevated
pike push-up now for the set and wrap range that i've provided and combined with strict tempo i'm
confident that this exercise is going to be more than challenging enough for most of you watching
this video here's a fun one for you to try this is called the back extension i recommend finding
something soft to do this exercise generally speaking something like a footer of a couch
is going to be good for this exercise you need to find a setup that has a lot of friction so as you
can see i'm setting up against a wall using shoes in order to make sure that i'm not sliding around
and that i'm fixed where i am by the way sorry landlord i will clean those walls before i leave
when doing the back extension you want to rise up by thrusting your hips into the pad or into the
surface that you're using this is going to recruit your hamstrings your glutes and you're going to
finish the movement by pausing at the top to make sure that you own the range of motion and this way
you're really going to feel your entire posterior chain lighting up especially that lower back
now it's been a couple months since we've all been in a crisis so this probably isn't going to look
that surprising to you rose using your dinner table in my case a cheap ikea table
got the job done with some weight plates on the top to make sure i didn't row through the roof
setting up for this is just like any other body weight row you want to have all good
body mechanics applied during this exercise the body's going to be positioned like a plank
moving up and down without any bowing or swaying in the torso
knees hips legs no extraneous movements we just want to focus on what the back is doing if there's
one thing that you take from this video it's pausing at the top of every row this one small tip
is going to be an absolute game changer for you i guarantee you're going to feel your back working
your arms working so much more with this tempo and strict pausing at the top
moving on to the next superset we're going to start off with horizontal pushing working through
the push-up i've included push-ups in this video because they're such a good exercise the basics
they're there for a reason they stand the test of time because they simply work but you can't get
complacent you need to make sure you're doing your form correctly and training with an honest level
of intensity if you're finding it too easy and you want to challenge i have a progression for you
my advanced people the archer push-up is a great way to artificially make the exercise harder
without needing weights or machines or anything like that so when we're doing archer push-ups
we're essentially doing a assisted one-arm push-up meaning one arm is going to be doing more work
at a time so as a result the intensity drastically increases meaning you're going to be fatigued and
challenged in the rep range in the workout i find it very helpful when doing the archer push-ups
to look towards the assisting side every rep this keeps things continuous fluid consistent
and you can just grind out your reps let's finish off with everyone's favorite exercise the calves
now we can't neglect these just because we're on lock down we're at home working out the reason
when we go down we want to pause at the bottom is to make sure that our muscles are doing the work
and not our tendons so what i mean by this is when you pause you eliminate any elastic recoil of that
achilles tendon which means when you go to lift your heel up it's actually your calf muscles doing
all the work you want to use your tibials anterior muscles the ones on the front of your shin
to try and pull that heel down into a further stretch and that's going to help you get that
awesome squeeze at the top which is what matters when we're trying to do calf raises with very
minimal loading we move on to the last exercise which is the hollow body hold you really want
to be taking those deep breaths in and out of your stomach getting a full exhale helps to couple that
with a full contraction of the abs and this is going to make the position more effective than if
you're just there one holding your breath or two taking really shallow breaths and before you leave
make sure you go and download that home hero program it really is going to level up your
home workouts i really want you to have fun with your training i want you to be training at home
with calisthenics getting effective gains while we're all going through what we're going through
thanks everyone for watching train hard train honest stay strong and i'll see you very soon