00:05 - 01:24 Warm Up 01:25 - 03:14 Back/Biceps 03:15 - 04:23 Shoulders 04:25 - 05:55 Legs/Glutes 05:56 - 07:02 Chest/Triceps 07:03 - 08:08 Abs/Core 08:09 - 09:26 Progression Methods/Variation 09:27 - 10:15 Workout Examples, Structures & Tips. "How often Can I Exercise?"

No showing off, philosophizing, marketing or anything of the kind. Pure information, brought in the best possible way.

Without saying a word in the video, this guy managed to motivate 5 million people. Respect.

You have given away a whole bodyweight training program without taking a single penny. Salute to you sir.

Other videos lot's of talking for nothing... Here no talk, just training, perfect form, just for the love of sport, pure athlete, thanks brother.

After watching hundreds of calisthenics videos with shirtless guys talking on and on while giving away as little info as possible I finally found the video that I needed. Thanks a lot mate :)

Workout examples & Structures Warm up 00:05 - 01:24 • Few minutes of light jogging • Dynamic warm up/preparation (Couple of rounds with around 10 reps each exercise) Intermediate level: 1-3 minutes rest between exercises: Back/Biceps 01:25 - 03:14 • Pull Ups: 2-3 sets, 10-15 reps • Chin Ups/Grips variation: 2-3 sets, 10-15 reps • Back Extensions (or Reverse hyperextensions): 3-5 sets, 10-15 reps Shoulders 03:15 - 04:23 • Pike/Shoulder Push Ups: 4-5 sets, 8-15 reps • Inv. Row (elbows high) & / or Rv. Crucifix/ Cross: 4-5 sets, 8-12 reps Chest/Triceps 05:56 - 07:02 • Dips: 3-5 sets, 10-20 reps • Staggered Push Ups: 3-5 sets, 8-14 reps each side • Decline Push Ups: 5 sets, 10-15 reps Legs/glutes 04:25 - 05:55 • Jumping squads: 2-3 sets, 8-12 reps • Bulg. Slip squats or Assisted One Leg Variation: 2-3 sets, 6-10 reps (with optional alternation between workouts) • Hip Thrust: 3-5 sets, 8-12 reps • Calf Raises on Platform (one or two legs): 5 sets, 10-15 reps Abs/Core 07:03 - 08:08 • Hanging Knee Raises or Seated Jack Knife: 3sets, 8-12 reps • Alternating/Crossing Toe Touches: 3 sets, 6-8 reps each side • Reverse Crunches: 3 sets, 8-12 reps • Plank Variations: knee to elbow & side planks, 3-5 sets, 6-10 reps More challenging routines (around 30s - 2minutes rest) Back/biceps 01:25 - 03:14 • Pull Ups: 3-5 sets, 10-20 reps • Chin Ups: 3-5 sets, 10-20reps • Back Extensions (or Reverse hyperextensions): 3-5 sets 10-15 reps (optional) Hanging Curls / Head Bangers: 2-3 sets 8-12 reps Shoulders: • HSPU: 5 sets 8-15 reps • Reverse Crucifix Push Ups / Assisted Victorian cross: 3-5 sets, 8-12 reps • Inverted Row (elbows high/out): 2-3 sets, 8-12 reps Chest/triceps: • Ply Push Ups: 2-3 sets, 10-12 reps • Straight bar or Standard dips: 2-3 sets, 10-20 reps • Slide to Side Push Ups: 3-5 sets, 8-14 reps • Decline Push Ups: 5 sets, 10-15 reps (Optional) Triceps Extensions 3-5 sets, 8-12 reps Legs/Glutes 04:25 - 05:55 • Jumping Squats (Plyo): 2-3 sets, 8-12 reps • Pistol Squads: 2-3 Sets, 6-10 reps • Hip Thrust (One-Leg): 2-3 sets, 8-12 reps • Calf Raises (One-Leg): 4-5 sets, 10-15 reps • (Bulg. Split Squad additionally or as alternation between workouts) Abs/Core 07:03 - 08:08 • Hanging Leg Raises: 3-5 sets, 6-10 reps • Alternating/Crossing Toe Touches: 2-3 sets, 6-10 reps each side • Reverse Crunches: 2-3 sets, 8-12 Reps • Plank Variation: knee to elbow, 3-5 sets, 6-8 reps each side • Side planks: 3-5 sets, 8-12 reps each side “How often can I exercise?” / workout Structures 09:27 - 10:15 Its depending on level/experience/intensity of workouts/total exercise & volume (total, sets and reps). A balance between performance/recovery. And personal preference of exercising: When, what & how often you want to exercise? - Full body workouts (full body worked with a few exercises for each part - every workout). Approx. Every 2nd or 3rd day (Gap/recovery between as the same moves/muscles will be worked each time). Also depending on the parameters mentioned above. Find a balance that works. - Split - muscle Group/Push & Pull, etc. Try find somewhere around 2-3 times a week per group/moves then work from there eventually change/adjust. Example of splits: - Lower body & upper body alternated between days (Lower-upper-lower-rest-upper-lower-upper) or (lower-rest-upper-rest-lower-rest-upper) etc. 6 or 4 workouts a week & 1 or 3 days rest = each muscle group worked 3 times or twice. - Push/Pull (upper body) / legs & glutes split. (Push = chest/shoulders/triceps primary pull = back/biceps primary) Performed 2x a week (3+3 workouts a day’s = each muscle group trained 2x). Legs/glutes can of course also be combined with the other days. Abs/core: incorporated/combined in a few workouts per week.

Out of ALL the training videos out there this is still the Boss... to any newbies to this video or channel, don’t waste your time looking elsewhere, this is all you need...

Can there be anything better than to workout in such a wonderful country place like this all alone.. just you nature and calisthenics.. thats heaven right there

GREAT!!!! I think I'm not the only one, who likes to watch the backgrounds as much as exercises in your videos!

Five years ago, I started working out by watching this video. It really helped me a lot .

Thanks for this inspiring Video. I'm following the routine for 3 months in a row. Im already seeing progression in my shape . Thanks, you are a swedish hero!

Best video of calisthenics I've seen

Sweeden is a beautiful place. The nature.

No Bullshit, no talking. Good music, inspires millions.

I always come back to this one! No BS like most other channels. The basics of calisthenics is made of simple movements and concepts, this is how it should be ! Good job

Other calisthenics KZfaq channel love to show trick but You show the basics which is the foundation. Salute to you💪🏾

Since Covid, I incorporated a lot more pf these exercises in my regular workout and I can highly recommend this channel. If you just stumbled on here as I did, stay. It's well worth your time.

Best routines I've ever come across. No show boating. No fluff. Just information. Saved, liked, subbed, commented, shared. Great video!

Ich suche aufgrund meines körperlich anstrengenden Berufes nach Alternativen zum reinen Kraftsport. Die Pläne sind nicht nur werbefrei und ansprechend, sondern auch eine super Motivation. Immer wieder sehenswert - Danke dafür!

I mean...super good video, you performed any kind of exercises, from upper to lower body, explained tips / volume / rest and also shown us how to use a proper technique just looking at you doing workout. Congratulations Kris, you are great!

One of the best true body weight training sessions ive seen. good work. i will be doing something along these lines myself. im just getting back into some training after a 10 year lay off, im now 57 and this looks great.

One of the first and most diverse calisthenics videos I have seen. Humbly puts out great information.

Pure gold. Not a single wasted second!

I like The fact that he starts off with the warm-ups like stretching

Hands down best tutourial I have watched so far. No nonsense and easy to follow videos with the whole routine.. you are a blessing. Thanks brother

straight forward, no adds, no BS, simple, yet Perfect!

Still four years later one of the greatest videos I’ve ever watched!

This video is like a series of calisthenic exercises ranging from simple/warm ups all the way to challenging/muscle toning. I am presently following the easier few and hope to progress to the more challenging ones later. Well thought out, all round easy to follow. Thank you, well done. Just noticed it was done 5 years ago. However good videos are timeless.

for the new guys or for others who want to start calisthenics- i just want to say this guy has propably one of the best advises and workouts out there

These techniques work amazing. 1 year in and I feel great. Only 2/3 times a week, sleeping better and eating better. Not big but my body feels better 👍🏼👍🏼

Excelente hermano, continua así. Esto lo seguirán viendo futuras generaciones, no lo quites de aquí es muy valioso este video.

As opposed to weight-lifting I'm interested to increase my functional strength and we'll see how it goes. The reason why I wanna do it, is because as I strive to get leaner I also wanna be more acrobatic and functional. I'll try this out and post the results in a few weeks :) Good video mayne

I am a former powerlifter/strongman with a lot of injuries so I stopped all the heavy lifting wanting to do calisthenics or at least bodyweight workouts but had absolutely no idea on where to start as this is new to me and I just saw your video and this is exactly what I needed thank you so so much amazing video amazing form just perfect thank you

This is pure gold. Mad respect for this man. Keep making similar content.

Always coming back to this video and to this channel when I can't be able to go to the gym for some reason, this is old school content that we all love, not talking half of the video, this took effort and it shows, not only it shows but it helps people. Thank you for the good content and for inspiring people.

Зал вторичен. Чистота выполнения поражает. Браво

respect to king...love you man. we missed you. today ı ran 7-8 (maybe much more ı couldnt measure) kilometres with 20 kg backpack. you always give the best motivation. ı watch your videos , after that ı go berserk mode..my body become ıron, my stamina increase insanely because of this incredibly fun exercises. LOVE CALİSTHENİCS SO MUCH!! salute from TURKEY

The best training video ever!! High density of information throught the whole video! I'm really impressed, that is the most complete video I have ever seen!!!!

Listen to this guy. He wants you to get fit and not be a fanboi for him. I am glad he has so many viewers. Great video, nice atmosphere."No equipment alternatives" is pure nostalgia. I used to do dips on the corner of our kitchen table. I knew most of the stuff in that video but still learned about the leg raising lower back exercise. Thats far superior to what I am currently doing. And I just tried that "reverse pushup" for the upper back where you are lying on the ground, it is great aswell. Talking from my own expirience I can agree with everything mentioned, although my routine is slightly different.

The Mind builds the Body.

Hi. I bumped into your video training and I accepted the challenge. Calisthenic at 55. Very good workout. It'll be the best to do it into the marvellous autumnal woods that are showed in your video. Good work. Go ahead. Greetings from Rome.

The best fitness vid I’ve seen. No bullshit, straight forward. Great work man. You inspired over 9million people!

This is what ive been looking for so long. Calisthenic without equipments. Thank you

This guy is too good, he did what we wanted and what we needed

that was best tutorial i ever seen No add no talking just pure information Thanks a lot 👍👍👍👍

Danke für das tolle Video und die vielen Übungen die darin gezeigt werden. Eine echte Inspiration. Danke schön!

At it's core, calisthenics are really really simple and straight foward. You're pretty much moving your body through space, and this vídeo summed it up perfectly

I like your methodology. Also, I find refreshing that you do not talk. Many instructional videos are talking based and sometimes it seems that instructors really like "listening" to themselves. Visual aspect of your vid is effective and it leaves room to one's own thoughts. One of the best calisthenics instructional videos by far. Thank you.

Feeling strong, pure, straightforward energy. The best ever.

Each time I need to be motivated I watch this video. Thank you very much mate !

Thank you so much. I have been looking for this

Estava procurando por um vídeo desse tem tempo. Obrigado! Qualidade muito boa dos treinos e dos vídeos

Perfect form, good explanations. I learned some new exercises (those dip methods, pull-ups stopping and holding at various points, pushups with only triceps, explosive pushups).

deep diving through your content. Your sprint tutelage has inspired me to get more outdoor training variety!! 💪🏾

One of the best videos. No BS, just high quality information

Dopest channel on KZfaq for overall fitness in my opinion. Definitely a well earned sub. Keep it up!

Most satisfying video i ever found on youtube . Thanks a lot dude

Much Luv, This gives people motivation with no money. We had to find ways to this locked in a cell. Stay fit mind, body and soul!

Exactly the video i was searching for. For me this is the best Calisthenics Video on You Tube. Good job

Great video. Thanks for your effort in putting it together. We get so tied up in going to the gym that we forget how much fun it is to work outside.

This video has changed my life, rather brought it back on track. I've split this over the week. I hence, have no excuses to not workout in my tiny room

A Calisthenics boot camp of sorts with measured advice for real gains over time. I wish the model would say a few words but the advice provided is better than most paid personal training programs. Bravo!

This is the video I’ve been waiting for instant subscribe for me thank you so much.

Even after 3 years i still come back to watch this workout.. All I want to say is Thank You so much for sharing the routine with us.. This is just amazing!! Hope to see more from you.. (y)

This is AWESOME !!! Absolutley perfect explanation of body workout. Thank you so much!!!

If I get body like this then I would leave this planet straight away. Very huge respect for you man- it is so hard to get a body like you. Years of dedication, hardwork, sacrifices and motivation needed in order to achieve this. It is not an easy thing guys. 👌👌👌👌👌

Simply mindblowing and quick demonstration of all the possible Calisthenic workouts. I loved it a lot and thank you very much.

Thank you for showing us the alternatives, I've got like no experience nor imagination for this.

Awesome video, informative, straight to the point, no bullshit, very well structured. Thank you very much!

Este sujeto es increíble, muestra una rutina completa de calistenia todo en un solo video el mejor video de youtube gracias por compartirnos.

Always coming back to this video.

Excellent video. Execution is clean, the set of different exercises for each group of muscle is sufficient. And the music is staying in ur head for hours x)

World is a good place because of these kinda videos,thank you sir!

The best calisthenics tutorial vid on KZfaq, so many good exercises shown

At last I see in KZfaq videos my favorite exercise that I practice in every of my training routines called by this guy “Hanging Leg Raises + Hip Lift”! It is a very great exercise for the overall routine!

Finally.. an exercise video where the model is decently clothed...

man you just pissed off a whole bunch of infomercial people. that was very gracious of you

True individual .. completely humble .. definitely 100% informative and helpful to any 1 starting of and at an advanced level.. excellent content .. well done bro 👊

The best that I have seen so far. Amazing, beautiful and complete.

I watched this video back in 2017,you motivated me. Its been almost four years, i have been workeing out since then, makeing some good progression. I watched this video more then 100 times

This is actually everything you could possibly need! Well done and thank you!

Best video I have found so far about calisthenics. Thanks a lot for the help

Absolutely love the various outdoor areas to knock out the bodyweight exercises!

i started your workout 3 years ago and it has changed my life man!! this whole workout is literally ingrained in me now. thank you.

First week of this workout done. I've made it a 3-split and what should I say.... this fucking rocks! I really have to thank the guy that made this. So beautifully put together. Just showing you how to train and sharing his knowledge with everyone. If anybody is hesitant about trying it, here's my tip: Go for it! You won't regret it!!

Спасибо! Я не видел видео с более грамотным подходом. Просто, чётко и понятно. Ра3ве что английский, но сейчас это не проблема. Успехов Вам во всех делах =))

Perfect form, no rant or sell. Subscribed for life Bro.

This doesn't happen too often, but there are few exercises on this video that I haven't seen before. Very creative.

Really complete and effective! Many thanks!

FINALLY I FOUND A VIDEO WITH ALL THE BASIC WORKOUTS I DIDNT Know from where to start tbh thx so much i liked subbed and downloaded the video STAY AWSOME DUDE

this is my favorite vid, no annoying talk just executing

This is what fitness channel should look like nowadays instead to showing the core of exercises people are just obsessed with showing off there body or marketing themself people should learn from this content creator

Yeeeeeah! New video gets thumbs up from me immediately! Keep up the great work!

never ever have I in my entire life seen such a good fitness calisthenics video like this one.

This is my favourite video on kris’s KZfaq channel.. pure inspiration and motivation. Calisthenics and snow, in my opinion, are happiness☺️☺️☺️

Great workout. Dude you are the n1 you the best. Explosive strength, nice. Brilliant job. :)

i think this is one of the best vídeos you have done. Amaizing work and workout . You are a True exemple of dedication and hardwork . Mais um fã Brasileiro

Estuve viendo vídeos de calistenia y este es el mejor que vi hasta ahora ¡¡muchas gracias

thank you so much for this video. I destroyed my spine a few years back lifting weights and had to do years of PT. Still not back to 100% but I've been told to do calisthenics and this video has motivated me to try it out. also lots of info on what to do. thank you again!