hey everyone Daniel vaginal Fitness a fake use today's video we're going to do a beginner body
weight training routine this is ideal for those that are new to body weight training or even
those that are new to training in general don't be fooled by our title though guys with these
exercises if you push yourself the intensity is pretty high you will get stronger you will build
muscle and you'll develop very very quickly by doing so that doesn't mean it's going to
be easy but it will be effective let's cut to the demonstrations or voice over the video let
you know many sets and reps to do to get the most out of your train we're going to start the routine
with a pull-up eccentric now the reason why we're doing these Centrex in a beginner routine
is because I'm assuming for most of you pull-ups are quite a difficult exercise for you to do and
doing them eccentric ly or in other words from the top down is going to build strength very
rapidly because you're doing the exact movement pattern that you're trying to get stronger at
just in Reverse I want you guys to jump to the top of the bar and I want you to slowly control
yourself until your arms are in full extension try and make the motion very smooth from the
top where your Chin's above the bar all the way till your arms are straight next we're going to
move on to an anterior core exercise just a basic plank guys when you're doing this one
you want to make sure that your back is straight that you're squeezing your abs as well as your
glutes and your resisting your lower back from arching sounds simple to do but if you're new to
this type of exercise you're most likely going to be shaking but don't be too concerned with a
little bit of practice like everything you'll get better at it quickly oh yeah don't forget
to breathe it's very easy for beginners to focus really hard on squeezing the right areas that they
forget to breathe don't do that when it comes to push-ups I'm a really big fan of doing the
elevated version instead of doing it on the knees I'll find that when you do the kneeling variation
the mechanics of the push-up don't translate very well to your full pushup so by doing them on an
elevated surface you can at least take some of your body weight off of the movement making the
intensity a bit more manageable I recommend that you choose a height where you can bust out sets
of five to eight reps if you find you can't get five to eight reps at a given height the height
is too challenging and you need to increase it if you're finding that you're doing eight reps
and it almost feels like it's a breeze make sure that your hands are placed on an object that is
closer to the ground with the chin up eccentric we're going to perform them in the same manner
as we did for the pull-ups by that I mean you're going to control the entire range of motion nice
and smooth from top all the way to a dead hang there's absolutely no point in rushing through
the range of motion because you're not going to build strength throughout the entire range and
it's generally going to be when you're going to have the most difficulty controlling it
where the most important gains are to be made next up we've got the kneeling walkout this is
comparable to if some of you guys have ever heard of our will rollouts this is a really good way of
doing that similar exercise without the need for any equipment so with this one guys you want to
keep your spine in a straight position and when you walk out the tendency for most people is
they're going to arch their lower back if you arch even a little bit it's going to take away
the emphasis of the exercise which is to Train how core on the front of our body primarily so
when you're walking out I want you guys to brace your stomach before you begin to start walking
further ahead with your hands and the distance that you can walk out is dictated by your level
of strength so the stronger you are you can walk out further with your hands before you need to
return back to the starting position you'll know what intensity or what distance is right for
you when you feel like you get to a point where you can't maintain good spinal position and you
feel like your lower back is going to arch lastly we're going to conclude with a dip exercise this
is a very important pushing movement to get you stronger in your upper body and once again we're
doing East Centrex with this movement to try and build some volume in this movement pattern so that
in the future you can bang out this exercise in a normal fashion going up and down that is what
the eventual goal is we're going to perform the exercises in a continuous fashion so you'll start
with the pull-ups immediately go into the plank and then finish off with the push-ups no rest
between exercises once you've completed all three have a rest for say two to three minutes and then
I want you to repeat that sequence once again for one to two more times thanks everyone for
watching try the routine let me know what you think in the comments thumbs up the video to
support the channel and I'll see you next Friday for another video right here on fitness fa Q's