How To Start Calisthenics || Complete Beginner's Guide

Описание: Want to start calisthenics but feel overwhelmed by where to begin? This is your complete step-by-step guide — perfect for beginners who want to build strength, learn cool bodyweight skills, and master foundational movements like push-ups, pull-ups, dips, and handstands.

Or if you're busy, don't have much time to workout, and want to fast track your progress — try my full training app (Beginner–Advanced): https://www.bergmovement.com

Includes 120+ fully structured programs, 1200+ step-by-step exercises, and a community of like-minded movers to achieve your goals as fast as possible.

In this video, I break down the only exercises you need to get started with calisthenics from scratch. Whether you’re training at home, using gym rings, or just your bodyweight, you’ll learn the exact framework I’ve used to help thousands of students go from beginner to advanced — without wasting time on random workouts or getting injured.

What You’ll Learn:
The 6 foundational calisthenics movements for building full-body strength (with no equipment)
How to progress toward advanced skills like the planche, handstand, front lever, and muscle-up
The best core exercises for beginners that actually translate into skill development
Programming tips: how many reps, sets, and how often to train
Mobility + flexibility drills to bulletproof your joints and improve performance
How to create your own training plan that fits to your schedule, and built for your goals
What equipment you should consider to get stronger faster

⏱ Timestamps:
00:00 – Why I made this guide
00:40 – 5 rules for choosing compound basics
01:04 – Compound Exercise 1: Push-up
01:49 – Progressing push-up: Handstand or one-arm push-up
02:59 – Compound Exercise 2: Dips
03:45 – Compound Exercise 3: Pull-Ups
04:46 – Progressing Pull-Ups: Muscle-up or one-arm pull-up
05:03 – Compound Exercise 4: Rows (Pull-up alternative)
05:35 – Progressing Rows: One-arm row
05:59 – Choosing bodyweight rows or pull-ups?
06:14 – Best calisthenics equipment you need (minimal setup)
07:12 – Compound Exercise 5: Squats
08:03 – Compound Exercise 6: Best core alternatives
09:30 – 5 tips to always make progress
10:44 – Skill Training
11:18 – Front lever & back lever
11:55 – How to combine core training & straight arm strength
12:23 – Planche leans + tuck planche
12:43 – The One Skill Everybody Should Include
13:17 – How to prevent injuries & make skills cooler
13:32 – Wrist Mobility: How To Bulletproof Them
13:46 – Upper Body Mobility: The Only Exercise You Need
14:04 – Lower Body Mobility: How To Stretch More With Less Time
14:24 – How To Structure The Perfect Workout Plan
15:40 – Weekly training split
16:42 – Staying consistent with your training
17:08 – How to get full structured training programs

If you're busy, and don't have much time to workout, try my full training app (Beginner–Advanced): https://www.bergmovement.com
Includes 120+ fully structured programs, 1200+ step-by-step exercises, and a community of like-minded movers to achieve your goals as fast as possible.

💬 Drop a comment with your biggest challenge in calisthenics — I’ll do my best to reply or make a video on it.

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