this guy motivated me to training in 2014 and now are 10 years of intese and beatifull workout every day. thanks man 💪

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.

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.

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

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.

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

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?"

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 :)

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...

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

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

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!

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

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

Sweeden is a beautiful place. The nature.

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

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.

Best video of calisthenics I've seen

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

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

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.

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.

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

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 Mind builds the Body.

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

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

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

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.

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 👍🏼👍🏼

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.

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

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

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

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!!

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

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!

Today is my first day! Starting at 176 pounds and 5'9, i cant stand bullying about my weight, so now i will do something about it:) ill keep everyone updated👍

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.

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

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

It has been 2 years since I started this routine, I got great results. Best routine I've seen on KZfaq, keep up the good work brother. 💪

this guy has the dream body. Perfect balance everywhere. Not more not less, just perfect.

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

Зал вторичен. Чистота выполнения поражает. Браво

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)

Pure gold. Not a single wasted second!

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

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

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

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

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

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.

If someone wants to copy the workout plan here you have it Calisthenics workout: WARM UP: - a few minutes of light jogging - dynamic warm up/preparation (a couple of rounds with around 10 reps each exercise) Walking knee pull Walking high kicks Hip mobility Squat to stand Arm circles (small/big, forwards & backwards) Lunges with rotations Jumping jacks Some lighter push/pull basic moves/sets before the actual exercises of the workout Back & biceps: Pull ups & chin ups (pronated/supinated grip alternation) Hanging curls / head bangers - over or under bar (exercises to give the arms some extra challenge) (Isometrics as progression/alternative or just for some more work) (Back extensions) Reverse hyperextensions (back extension alternative when no specific back extension - equipment/bench available) (Straight or bent knees) Shoulders: Pike / shoulder push ups (challenge/progress by the feet - elevation) Reverse crucifix push ups / assisted victorian cross (focus on control & the rear delts) Inverted rows with elbows "high & out" (focus on rear delts & squeezing the shoulders) Legs & glutes: Jumping squats One leg/pistol squats (assisted) - one leg alternatives & progression Hip thrust - on leg-variation - glute/ham bridges as variation or alternative depending on equipment available Bulgarian split squats One leg calf raises Chest & triceps: Plyo push ups Straight bar dips Dips (using alternative equipment e.g. corner of balcony) Staggered push ups Alternating / side to side push ups Decline push ups (adjusted by the height of feet-elevation) Tricep extension push ups (for some additional focus on the triceps) Abs & core: Hanging leg raises Hanging knee raises (easier alternative when doing bar-variations) Alternating/crossing toe touches Plank variation: knee to opposite elbow Side plank rises Seated jack knives Reverse crunches Examples of progresion methods & variations - improve form/increase ROM (longer range of motion) - increase challenge/difficulty level(1 leg vs 2 legs etc.) - increase reps (add one or a few reps to sets) - increase sets (add another set to one or more exercises) - decrease rests (shorter rest between sets/exercises) - increase of exercise/s (add one more exercise to a certain workout) - increase resistance (additional weight & continuously increasing it) Slow and steady! Small (but continuous) changes over time. Make sure to work well with the forrm & quality before increasing reps/sets or using additional weight and so on. Master what you're currently doing before moving on. Step by step. Workout examples & structures (always warm up first!) Intermediate level (around 1 - 3 minutes rest between exercises): (More challenging routines around 30s - 2min rest) Back/biceps: - Pull ups: 2-3 sets, 10-15 reps (10-20 reps - more challenging) - Chin ups/grip variation: 2-3 sets, 10-15 reps (10-20 reps - more challenging) -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 - 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: - 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 - Plyo push ups: 2-3 sets, 10-12 reps - Straight bar or standard dips: 2-3 sets, 10-12 reps - Side to side push ups: 3-5 sets, 8-14 reps - Decline push ups: 5 sets, 10-15 reps (Optional): tricep extensions 3-5 sets, 8-12 reps (Intermediate cont.) Legs/glutes: - Jumping squats, 2-3 sets, 8-12 reps - Pistol squats: 2-3 sets, 8-12 reps - Bulg. split 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: - Hanging knee raises or seated jack knives: 3-5 sets, 8-12 reps - Hanging leg raises: 3-5 sets, 8-12 reps - Alternating/crossing toe touches: 3 sets, 6-10 reps each side - Reverse crunches: 3 sets, 8-12 reps - Plank variations: knee to elbow & side planks, 3-5 sets, 8-12 reps

Man, in my gym, on the big screen plays motivational video with you!! I think it's success! I'm from Russia. )))

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 =))

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.

GRACIAS por ver! ¿ESPAÑOL? haga clic en el icono de SUBTÍTULOS :)

This was made back in 2015, respect

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

This channel is what inspired me to start training eight years ago

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!

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

This man needs no gym contract and gives free insight into working out. Amazing.

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

This is the workout for those who have the willpower, no gym, no equipment other than a pullup bar. Amazing

This is the best video for all, beginners, Intermediate, and advanced.

First of all background song is so mind relaxing and his routine better than those paid online coach

Why are there not workout areas like this in every city?

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.

1. Back/Biceps: - Pull Ups: 2-3 Sets, 10-15 Reps - Chin Ups/Grip Variation: 2-3 Sets, 10-15 Reps - Back Extensions (or Reverse Hyperextensions): 3-5 Sets, 10-15 Reps 2. Shoulders: - Pike / Shoulder Push Ups: 4-5 Sets, 8-15 Reps - Inverted Row (Elbows "high") & / or Reverse Crucifix/Cross: 4-5 Sets, 8-12 Reps 3. Chest/Triceps: - 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 4. Legs/Glutes: - Jumping Squats: 2-3 Sets, 8-12 Reps - Bulgarian Split Squats or Assisted One Leg Variation: 2-3 Sets, 6-10 Reps - Hip Thrust: 3-5 Sets, 8-12 Reps - Calf Raises on Platform (One or Two-Legs): 5 Sets, 10-15 Reps 5. Abs/Core: - Hanging Knee Raises or Seated Jack Knife: 3 Sets, 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 6. More Challenging Back/Biceps: - Pull Ups: 3-5 Sets, 10-20 Reps - Chin Ups: 3-5 Sets, 10-20 Reps - Back Extensions (or Reverse Hyperextensions): 3-5 Sets 10-15 Reps - (Optional) Hanging Curls / Head Bangers: 2-3 Sets 8-12 Reps 7. More Challenging Shoulders: - HSPU: 5 Sets 8-15 Reps - Reverse Crucifix Push Up / Assisted Victorian Cross: 3-5 Sets 8-12 Reps - Inverted Row (Elbows high/out): 2-3 Sets 8-12 Reps 8. More Challenging Chest/Triceps: - Plyo Push Ups: 2-3 Sets 10-12 Reps - Straight Bar or Standard Dips: 2-3 Sets, 10-20 Reps - Side to Side Push Ups: 3-5 Sets, 8-14 Reps - Decline Push Ups: 5 Sets, 10-15 Reps - (Optional) Tricep Extensions: 3-5 Sets, 8-12 Reps 9. More Challenging Legs/Glutes: - Jumping Squats (Plyo): 2-3 Sets 8-12 Reps - Pistol Squats: 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 10. More Challenging Abs/Core: - 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

Video was made in 2015 .and now im sad due to corona virus and not being able to go to the gym. This video is gem. Thank you

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

the place where you live is beautiful, I'd workout outdoors all day if I lived in a place like this.

When I’m feeling weak before doing any exercise I watch this amazing video, thank you.

I always thought that i need gym in order to reach my goals but it changed when i was away from home and didnt really had money for gym. I watched your video and it opend my eyes. Now i am really motivatee to try these workouts

One and only useful video recommended by KZfaq to me in my entire life

4:06 when it’s time to get out of bed in the morning.

I wish I saw this 4 years ago. It’s now 2019 but I’ll be positive and it’s never too late to start calisthenics. I am done with weightlifting.

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

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. 👌👌👌👌👌

dont know what to say one of the most value-adding contents on youtube so far, keep up with the great work bro thank you

Man, I would never go to a gym If I could find any place in my entire CITY with such exercise setups. Till then, The Gym is the place to be...

one of the best workout rutines that I have ever seen thank you so much!

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

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!

7 years later - starting my adventure into Calisthenics at 37. Looking forward to the Journey.

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).

this was the best video i found on youtube when i was trying to learn, 3 years later and still struggling with some of the exercises! :-)

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

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

Congratulations from Brazil. I’m 56 years old, and a adept of calisthenics. I really liked your video.

Woow who needs a gym to excercise, this is awsome no moore excuses.

How can ppl dislike this video? It's amazing! Thank you!

hello , you are one of my best calisthenics on youtube man , we need nutrition guide please

this is my favorite vid, no annoying talk just executing

Haven't watched this video in 3 years! Randomly checked it out again now and in 3 years I've made crazy progress. I highly recommend these exercises for anyone starting out!