Beginner Calisthenics Workout

Beginner Calisthenics Workout Routine – Get In Shape Without The Gym

So you are a beginner who wants to get in shape but you don’t have access to a gym or weight training equipment? This is not a problem that should stop you from working out to burn fat, build muscle, and get all the other great benefits of a good workout. By using calisthenics, which is basically bodyweight training, you can build a good physique.

Does Calisthenics Exercises Work?

Calisthenics is bodyweight training that involves creativity in the planning and excution of the workouts. Once performed correctly, they can work well for burning fat and building muscle which is key for getting in shape. Other benefits of calisthenics exercise include flexibility and improved heart and lung circulation.

One reason calisthenics routines work so well for beginners is you can perform various exercises that utilize multiple muscle groups which helps beginners build muscle fast, and burn a lot of calories. The reason there’s a perception that you can’t pack on muscle with bodyweight training is a lack of understanding. You see, you need to understand how to choose the right progressions to increase your strength. As long as there is tension on the muscle you can grow.

Calisthenics also take away a lot of boredom from working out. You are not restricted to a machine or specific location and you can have a lot of fun with the workouts. You can perform the workouts anywhere; in your home, at a park, in your yard etc.

About Beginner Calisthenics Workout

Fist of all when you are just starting out in calisthenics training, you should not be trying to train the same way like the advanced athletes you see in Youtube videos or your local park. As a beginner, you have to do lots of the basics before you start trying anything fancy.

The basic calisthenics exercises you will have to start with are pushups, pullups, dips, squats and ab exercises like crunches. There are lots of variations to these exercises, some of which you can start doing as a beginner, but others you’ll only be able to do when you progress in strength and fitness level. Let’s now get into the calisthenics workout routine for beginners. This workout comes from calisthenics team Bar Brothers which is a sample workout from their complete calisthenics system.

The Beginners Routine

This Beginners Calisthenics workout program from Bar Brothers contains 3 workouts that will help you drastically improve your physique and fitness level. You will build a strong foundation and learn the essential bodyweight exercises to help you progress effectively into more advanced movements. The routines can be customized to fit you best, depending on want you are able to do.

As a beginner you may want to lower the number of reps for the exercises if the suggested reps are too high for your strength level. You may also want to leave out certain exercises that you find too difficult to perform when just starting out. And then add reps and more of the difficult exercises later when you are stronger. The trick is to make sure you continually challenge yourself to increase your reps so you can progress to harder exercise variations once you can handle them.

The 3 beginner workout routines are for upper body, abs and lower body. These 3 workouts do not require a pullup bar, so they can be done anywhere including in your home.

Schedule your workouts accordingly, but always make sure that you are doing a different workout/hitting a different muscle group on different days. Never work the same muscle groups on consecutive days. The reason you can’t work the same body parts on consecutive days is because your muscle must be given time to rest for recovery and growth to happen. You don’t build muscle when you’re exercising, you build muscle when you’re resting.

This is an example:

Monday: Upper body workout
Tuesday: Abs/core workout
Wednesday: Lower body/leg workout
Thursday: Rest

See visual demonstration of each exercise found in the workout in this video. No need to research how to perform the exercises, thanks to the Bar Brothers.

1. Upper Body Workout: Chest/Triceps/Shoulder Workout

15 pushups (warmup)
15 walk-out pushups
15 pushup knee elbow touches
15 tiger bend pushups
15 dips on chairs
15 full body dips
15 wide/inner alternate pushups
15 backyard dips on ledge, max out with pushups (4-8 sets of this routine)

2 Abs/Core Workout

15 situps (warm up)
15 toe touch crunches
15 push through crunches
15 lower back bends
30 second back holds
30 second alternating inner and wide holds
5 wide spread sits/toe touches, max out sit ups (4-8 total sets of this routine)

3 Lower body/leg workout

15 lunges
15 squat
15 lunge to higher platform/pistol squat(alternate legs)
15 jump squats
15 calf raises each leg
max out squats
4-8 total sets of this routine
(also for extra burn, after you are done with your sets to build more leg muscle run sprints, hills, and stairs)

4 Bar Brothers Pullup Bar Routine

The following workout should be attempted only after you’ve completed the 3 workouts above and also completed some basic pullups. These esercises require a pullup bar.

4 muscle ups
4 behind head pullups
4 side to side pullups
4 head bangers
4 hand grips change
4 leg lifts
(4-8 sets of this routine)

5 Full body workout routine to increase your stamina and reps

This workout routine is an advanced challenge. For intermidiate, switch the reps for each exercise to 20, for beginners change it to 10. And for each different set, you can change it to 10. And for each different set, you can change up the grips from inner, regular and wide to hit all muscle groups.

30 dips
30 pullups
30 pushups
30 squats

To make these exercises even more challenging add extra body weight by holding a weight or vest.

If you’re looking for a little more direction for your calisthenics training, then I recommend checking out the Bar Brothers System. It’s the complete calisthenics program that consists of hundreds of high definition video demonstrations, a lot more workouts, and a full nutrition guide on how to eat properly for your goals.

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Bar Brothers System Review

If bodyweight training is something you are interested, you have to read this Bar Brother System review to find out why we highly recommend this calisthenics program for anyone, no matter your experience level.

Click Here To See The Official Bar Brothers System Website Bar Brothers System

What Is It?

Bar Brothers System is a calisthenics program specially designed for transforming your mind and body. It has been hailed the ultimate system in bodyweight training to enter the online fitness market. Bar Brothers System has quickly become a popular fitness product and gained attention from people all over the world. The program was designed to unlock your true potential mentally and physically, transform your body into its ultimate form, and give you unbreakable confidence to succeed at life.

 Why Bar Brothers System Is A Good Program

There are different workout approaches that you can use to get your body in good shape, one of them is calisthenics. If you want a high quality system that uses effective bodyweight training to get lean and muscular, then this program is definitely one of the best choices. The information in the program is nicely presented in videos, graphics and manuals, and is easy to follow. Along with that, the system comes with a motivational component and you get support along the way from the Bar Brothers themselves and other members in the online community.

This is the bar trainingonly program on the market to my knowledge that utilizes this type of program design, which is a smart approach for helping people boost motivation and get in shape without workout equipment. It is designed as a simple yet effective program for users to work with lose fat, build muscle and obtain many other fitness benefits. I highly recommend getting it if you are interested in using calisthenics to get your mind and body in good shape.

A lot of people who used this system and other plans by Bar Brothers got great results. This is also a high quality product that over-delivers in terms of the value it gives you for the price. I was impressed with the amount of content inside the website.

Getting Access

Purchase of Bar Brothers System would give you instant access to the members area of the official website, where you will be allowed access to all the contents related to the program including all the videos, program manuals and other resources. Once you join you receive a login that can be used to access your account at any time. Inside you get everything that was prepared for you to follow the program including over 100 tutorial videos.

You do not have to wait for anything to ship in the mail. Therefore, you can start using the program immediately as soon as you order. When you become a member of the worldwide movement, the Bar Brothers online community will provide you with personal advice and community support to inspire you to make changes and chase your fitness goals.

The System’s Workout Structure

“Bar Brothers – The System” is a step-by-step 12 week calisthenics program that is designed to transform your mind and body. This is accomplished through daily calisthenics workouts and weekly motivational quotes.

The program is suitable for everyone, from beginners to people at advanced level. Beginners would be helped to master the 5 fundamental calisthenics exercises (Pullup, Pushup, Situp, Squat, and Dip). This leads to having a strong base so that you can perform many advanced exercises like the muscle up, front lever, back lever, handstand pushups, and pistol squat. Beginners are expected to progress to the advance exercises in a few weeks after starting the program.

If you are already advanced in calisthenics training, you can simply start with the advanced exercises or customize the program to fit your goals and starting point.

Go Here To See The Presentation and Full Details For The Program

Sample Of What You’ll Find Inside The System

The system will teach you everything you need to know about calisthenics and presents you with over 100 videos with details and instructions to help you transform as fast as possible. The Bar Brothers designed the system to help you get results outside of the gym using groundbreaking bodyweight exercises. You also get instant access to the online community, personal advice, motivation and community support.

Here are just some of the notable things you’ll find inside the system:

  • The complete step by step 12 week calisthenics program.
  • You’ll learn the biggest mistakes people make in calisthenics and how to avoid them.
  • The secrets to performing the muscle up that most people don’t know.
  • Quick and simple changes to your muscle up technique.
  • Special techniques for building firm foundation quickly.
  • All the fundamental principles you need to learn.
  • Lots of motivate to keep you going no matter what.
  • You will be thought correct techniques to correctly perform all bodyweight exercises.

bar brothers workout program

Benefits Of the Bar Brothers System

Want to build muscle, have a simple, easy and free way to start your fitness and body transformation journey? Then this program is for you.

The motivational aspect of the program is also a great benefit. Simply watching the guys train is very inspiring. It’s a proven system that has already helped many people around the world transform their body including the Bar Brothers team themselves, Lazar Novovic and Dusan Djolevic, who possess amazingly ripped physiques. Additionally, you are provided with daily motivational quotes and there is a community that will support you.

Recommendation

Overall, Bar Brothers System is a well designed calisthenics program that is highly recommended. It’s fully loaded and it gives you all the information you’ll need for using calisthenics to get in shape mentally and physically.

Yes, the exercise can be a bit intense, but the results are amazing and you’ll be motivated to continue to the end. The workout plan is not difficult to follow and it is structured for different fitness levels.

The program will give you the empowerment and guidance you’ll need to get the body you want, while having fun and saving lots of money you’ll otherwise be spending for a gym membership or expensive workout equipment.

Click Now To Checkout The System

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Bad45 Review

This is a Bad45 Review, the workout program by Scott Sonnon. You’ll discover key information here on the program that will help you make an informed choice.

Click Here to See The Official Bad45 Website

Bad45

What Is It?

Bad45 is a fitness program by Scott Sonnon for people of all fitness levels to get in shape. Essentially, it is a bodyweight and dumbbell workout system that is specially designed to optimize hormones for burning fat, building muscle and increasing energy. It’s a complete step-by-step program that has been created to show you exactly how you can effectively transform your body fast and effectively.

This program takes the most fundamental, full-body, functional bodyweight and dumbbell movements and organizes them in the most compact manner to optimize your results, while minimizing time investment. Scott took this approach to create this program after questioning 87,000 of his clients about the most significant challenges they faced in order to get back in shape. After finding out that the number 1 issue most people have is not having a program to meet all of their needs over time. And he has designed his program to address this.

Quick Review On The Program

In these times it’s not easy to get excited about new fitness programs coming on the market, because there are quit a large number out there and the majority are basically bringing the same concepts and methods to the table. But I must admit that after looking through Scott Sonnon’s Bad45 program I find it to be very unique and special. It’s methodology and structuring is very impressive and it looks very promising to deliver good fat loss and muscle building results for users.

Bad45 Program Details

First of all the entire program and all it’s contents are downloadable eBooks and videos. There are no physical items to be shipped. If you order the program, it will come in the form of a digital package that contains all the files and information regarding the program. After you order, you will be immediately sent an email with a link to download all the files directly to your computer.

Bad45 is short for “Bodyweight and Dumbbell 45″. It is the new addition to the TACFIT fleet. The program actually came into being due to of Scott’s neck injury that caused him to go back to the chalkboard and start over. This was therefore the perfect opportunity to apply all he had learned over 25 years as an industry leader, and create a step-by-step guide for everyone, regardless of their fitness level, and wanted to continue improving.

The program structure

The program is structured in a unique way to allow everyone to have an ideal place to start and program to follow no matter their circumstances. It comes with five different schedules so that users can find the schedule where they fit best. It includes the restart, rebuild, strength, mass and refine schedule.

  • Restart – For people coming off a long break, or having just recovered from an injury.
  • Rebuild – For people who’ve taken a short break and need to get back on a fitness routine.
  • Strength – For people who’ve been exercising sporadically, but nothing serious
  • Mass – For people who regularly exercise, and are looking to break through long-held plateaus.
  • Refine – For people who are disciplined exercise enthusiasts, and are ready for the next level.

The Materials Included

Here’s what you’ll receive when you order Bad45

  • Start Up Guide
  • BAD45 Dumbbell Expansion Manual
  • Dumbbell Video Folder (32 videos)
  • BAD45 Bodyweight Expansion Manual
  • Bodyweight Video Folder (11 videos)
  • BAD45 Calenders: Restart, Rebuild, Strength, Mass and Refine
  • Bonus: Progressive Yoga manual, 2 (two) Progressive Yoga videos

Click Here To Get Full Program Details
Bad45 Review

Pros

  • Very unique structuring. It is not based on a generic approach that everyone is used to
  • The workouts can be done anywhere, making it possible to follow the routine regardless of your schedule
  • Anyone can use it to get in shape regardless of your starting point
  • Created by a highly qualified expert with 25 years experience
  • Lots of content to teach and guide you including written content and videos

Cons

  • The price is a bit on higher side when compared to online fitness programs. However, considering the large amount of quality materials and content you get it is worth it.

Conclusion

I do recommend Bad45, not only because the Scott Sonnon is a highly respected expert in this niche with an impressive track record, but the program is truly of high quality, uniquely structured and very useful. Many people would benefit from a program with such smart structuring to meet their fitness and body shaping goals. This program is a real solution that uses proven methods that works differently than the usual stuff.

Click To Check It Now On The Official Website

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