5-Move Bodyweight Routine


Reddit Bodyweight Fitness Recommended Routine (Updated Version) | 90-Day Transformation!

Video taken from the channel: NoobStrength


10 BEST Body Weight Exercises of All-Time (plus 5 Bonus moves)

Video taken from the channel: Criticalbench


5 EASY Calisthenics Exercises That Girls Find Impressive! ��

Video taken from the channel: Austin Dunham



Video taken from the channel: FitnessFAQs


5 Calisthenics Exercises Everyone Can Learn

Video taken from the channel: Calisthenicmovement


5 move bodyweight ab routine

Video taken from the channel: The Real Cam Zimick


5 Primal Movements you NEED to do

Video taken from the channel: Strength Side

In this video, you’ll learn how to perform: squats planks pressups lunges dips. Begin in a squat position, legs bent slightly, knees hip-width apart, your arms pointed at the ground in front of you. Pulse into a squat three times, using the momentum from the third squat to. 5-Move Bodyweight Cardio Workout.

Topics challenge program new years challenge bodyweight workouts bodyweight exercises cardio workouts All-level workouts Under 20 minute workouts No-Equipment. To warm up, do the following: 10 reps of front to back leg swings on each side, 10 reps of windmill toe touch on each side, five forward and five backward large arm circles, 10 reps of alternating. 1. Monkey Bar Climb. Most of us have done this one as kids, but you might be surprised how challenging it can be to 2. Parallel and Straight Bar Dip.

If your park has a pair of parallel bars, you can use them to do dips, one of the best 3. Pull-ups on Everything. It’s no secret that the basic. You’ll add size, strength, muscle, and power to your chest and triceps with this hour-long sweat session from fitness director Ebenezer Samuel, C.S.C.S. Chris Hemsworth’s PT Shares His 5-Move Bodyweight Workout for Burning Fat and Building Muscle. in some of his workouts, he relies on just his bodyweight to burn fat and to build muscle. This routine requires a park or playground area with monkey bars and plenty of open space.

You’ll use classic (albeit under-prescribed) bodyweight exercises like the bear crawl and crab walk, which you probably haven’t tried since your days in summer camp. As you’ll come to remember, they’re not easy—especially for a grown man well. Move through each triset, doing one exercise after the next. Once all three exercises are completed, rest for two minutes before repeating again two more times. After each triset is done three times, move on to the next.

The 5-Move Ab Workout You can do this workout alone or do it in addition to a cardio or strength workout. If you’d like, you can use a medicine ball for the Russian twists, but it’s not necessary.

List of related literature:

This routine too can be done by working out all the body parts in a single day (3 days a week), or using the push-andpull method of training (4 days a week), or doing a single body part a day (5–6 days a week).

“The Lazy Girl's Guide to Being Fit” by Namrata Purohit
from The Lazy Girl’s Guide to Being Fit
by Namrata Purohit
Random House Publishers India Pvt. Limited, 2015

The order of the routine is not that important, but those parts that are lagging should be trained first, and leave the more advanced (i.e., flexible) body parts for the end of the SeSSIOn,

“Stretching Exercises Encyclopedia” by Isabel Arechabala, Oscar Morán Esquerdo
from Stretching Exercises Encyclopedia
by Isabel Arechabala, Oscar Morán Esquerdo
Meyer & Meyer Sport, 2016

Next, from the Strength list on page 602, choose one upper-body push, one lower-body push, one upperbody pull, and one lower-body pull, and choose one core/carry/move exercise from the list on page 606.

“Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging” by Ben Greenfield
from Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging
by Ben Greenfield
Victory Belt Publishing, 2020

Normally you would do all sets of the hang clean, then all sets of the front squat, but with the combination movements, you perform five reps for the hang clean and then on your last rep you keep the bar across your upper chest and shoulders and go right into your front squat for five reps.

“52-week Basketball Training” by Chip Sigmon
from 52-week Basketball Training
by Chip Sigmon
Human Kinetics, 2003

To recap: place the feet and grip shoulder-width apart, grip the bar like the bench press, keep the back neutral, descend straight to the clavicles, tilt the head back while looking forward, raise the bar along the same path, shift the torso forward slightly, squeeze the glutes, and lock out.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

You should now be comfortable with the structure of this routine and should work on perfecting what you have learned.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

The routine includes:

“Genie in Your Genes” by Dawson Church
from Genie in Your Genes
by Dawson Church
Hay House, 2018

Action sequence: Begin the exercise with an upward movement of the arms; then using an initial push from both legs, followed by using the inside leg (foot on bench) for power, jump upward as high as possible.

“High-powered Plyometrics” by James Christopher Radcliffe, Robert C. Farentinos
from High-powered Plyometrics
by James Christopher Radcliffe, Robert C. Farentinos
Human Kinetics, 1999

Starting Position: Athlete Upward Movement Phase: Spotter * Grasp two dumbbells using a closed, pronated grip.

“Essentials of Strength Training and Conditioning” by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
from Essentials of Strength Training and Conditioning
by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
Human Kinetics, 2008

A full routine is presented here.

“Your Hands Can Heal You: Pranic Healing Energy Remedies to Boost Vitality and Speed Recovery from Common Health Problems” by Master Stephen Co, Eric B. Robins, John Merryman
from Your Hands Can Heal You: Pranic Healing Energy Remedies to Boost Vitality and Speed Recovery from Common Health Problems
by Master Stephen Co, Eric B. Robins, John Merryman
Atria Books, 2004

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Holy shit the endurance burn out made me quit working out for a year. My workouts took up to two hours and I was dead at the end.

    You bring up great solutions I’ll try them!

    Also I didn’t know the amount of sets was abnormal, I was just beating myself down for being too lazy.

  • I started trying to follow but was immediately mesmerized. I had to stop & just watch all the way through. Really helped me see the proper positioning & muscle groups working with each movement

  • For the shoulder-roll; th arm of the shoulder you roll over should always end up on the inside of the knee at the end… to avoid kneeing your self in the face when doing it to break a fall. You fall, do a roll to protect yourself, and end up hurting yourself, yourself. Parkour!

  • Nice video… लोगों को हैल्थ बनाने की कहें, सबसे ज्यादा जरूरी है हैल्थ.मैने भी बनाया है घर पर�� https://youtu.be/4wGCB4BYqXA
    Apni fit rahen Corona se bachen…
    PL believe and follow this ��

  • Bildiğin namaz hareketleri bunlar. Bunlarda anlamış namazın faydalarını ama direk söyleyemiyorlar. Birde abdest aldınmı al sana on numara meditasyon ��

  • For an animal that has evolved to be a bipedal unilateral mover, and it’s success was me all through by walking with an erected spine, this is not just dumb but but rather counter intuitive. Why do you want to move like a monkey when that was the thing that you left behind in the evolution. Your body is not made for this. If you think otherwise compare your anatomy to monkeys. Clearly you are not a good walker/runner.

  • For short in house while watching youtube every add you will see you need to do 20 push up every add you see your triceps and chest will grow

  • excellent thanks for posting sincerely these dynamic strength building exercises will serve the body exponentially in myriad ways:)

  • I just got turned on to your videos this very day. 55+ yo, mountain biker, weight lifter, fused ankle from the Army, 4+ knee operations, has worked at a desk for years and I’m ready for a change…and you my friend initiated that. I gotta get more flexible. The right knee hasn’t seen a full squat in decades and may never but it it can get more flexible and that will compliment my regular activity of mountain biking. I’ll never have that physique but I guarantee I’ll keep my ticker ticking longer because of your encouragement. mountain biking is my passion….’as always’

  • Bro I did my first handstand walk for 10 seconds and I’ve only been training for 3 days. I was doing push ups and dips and variations of them for a while, but I never did any handstands and I’m progressing very quickly it’s sick ��

  • 60 years old. Been doing a dance with fitness for 45+ years. Seen a ton over that period of time, tried a lot of it. This video makes me smile. The production values are superb…the content even moreso. ‘Getting older’/’aging’ is a battle you need to be prepared to fight. (Apologies for the harsh framing.) Maybe the most important element of preparing for this battle is mobility. (Especially vital past the age of 50.) You’re providing an amazing resource here. Advice that everyone genuinely concerned about their fitness, their physical integrity should subscribe to your channel to receive. Thanks for this.

  • I am rehabilitating my body doing exactly these exercises so hard If you can do it don’t stop and if you can’t do it push and try till you can with time and pressure EVERYTHING GIVES!

  • At first I thought he was on his property. Then I realized he was in some National Park. The video got really interesting after that.

  • Thank you! I am going through a break up right know and had problems in motivating myself to start the RR but your enthusiastic and optimistic nature helped a lot! Totally made my day!

  • I weigh 90 pounds. I have to add 200 pounds when I do pull ups in order to get any kind of workout. Without the weights people call me “the tree branch” when I do pull ups.

  • So I can max my pull-ups put at 20, I’m trying to learn how to do a muscle up but I can’t get it down. How does one hold your form in doing a muscle up on a rotating bar?

  • Subbed my man, IF ALL GOES WELL i’ll be back in 3 months with results. Atm I also follow the c25k jogging program (in between workout days) but I might have to cut that out if it ends up burning me out. We’ll see how this all goes

  • Pointing my wrists sideways instead of facing backwards was a game changer for my elbow lever. I was able to hold it right away for over 5sec

  • This shit is extremely advanced! These videos are excellent. Would be awesome to make a series for the average guy who kinda jogs and does yoga to work up to

  • the title says excersizes everyone can learn but i would def not recommend the 3rd excersize (skin the cat), u can really hurt ur shoulders and joint if u dont have complete control like this guy on the video. this excersize wud only b beneficial to pro/serious athletes, super dangerous to normal folks like us

  • I’m a noob and I really push hard on intense exercises and I am spent. I heard cardio helps with that, getting the heart rate up in the high intensity for awhile at least. I certainly will use the exercise rotation method you use. Thanks so much, friend.

  • 5 easy calisthenics exercise that girl find impressive:
    1. Wall handstand
    2. Elbow lever
    3. Pull ups
    4. Explosive push ups
    5. Weighted calisthenics


  • Congratulations for the gains, it was interesting to see how you adapted the routine. Nordic curls are actually simple to setup, a strap can be used with a gym bench or just a plank at home. But weighted hip thrusts are a good alternative.

  • I can see where ALL of these would be GREAT but HOW TO MODIFY when I have a really bad right knee???  I just have to figure out HOW!!!

  • Man, this video is awesome, gonna try to learn to do all of those moves, really inspiring for some new moves that seem quite hard.
    Instant subscription to this channel, I really like that you show common mistakes and ways to strenghten weak areas, makes it really easy to learn how to do the movement properly ����

  • would a close hands U-shape pushup with index fingers parallel to each other be as effective as a diamond shape pushup? i tend to have an uncomfortable feeling in my wrist when my index fingers touch. keep up the great videos!

  • Video idea: Analyze the amount of calisthenics you can mix in with free weight bodybuilding. I would like to do both simultaneously, but feel like that would be over-training. Perhaps one week calisthenics one week free weights repeat would be best? Three days calisthenics three days free weights repeat? I would love to hear your thoughts.

  • Every time I have ever tried BW skull crushers, they fuck my elbows. No pain on dips, cable tricep extensions, anything else. Please help. Thanks.

  • I have joined Gym
    But I m not going there due to exams.
    Therefore I noticed that my arms are becoming smaller,so I decided to do push-up at alternate days but still my arms are getting Skinner. What’s my problem please help.������

  • Hi Daniel, quick question: could the lock up at the top of the movement be harmful to the elbow joint? I usually feel discomfort doing triceps exercises right in the elbow region, often when going full range of motion.

  • Every muscle and fibre of your body is absolutely beautiful and you move in a graceful flow of strength, of power and dance… just so inspiring! I love the calm, zen-like quality of your voice and videos. Starting my day with you gets me in the right headspace… so happy to have found you! Have a beautiful day!

  • a bent arm handstand is the “easier” version of a handstand, lmao, yeah….just like holding a squat is the easier version of standing

  • When you’re natty, NO exercise is for size or mass, unless you’re severely undersized, most people are tbh, you gain muscle conditioning. That’s about it

  • I’m doing 15 push ups and doing the elbow lever really easy. That prob because I’m bulking now and weight a lot! Love you Austin keep your work bro!!!!

  • Pistol squats are starting to hurt my knees just under the knee cap. Is there another variation or should I go back to barbell squat?

  • This is already an under rated video. Amazing work. I’m currently getting ready to build my own bars to use. Thanks for sharing tips.

  • For me, the bar tricep extension is super uncomfortable. It hurts my elbows and makes my shoulders feel weird even though i keep my elbows in. What could I be doing wrong?

  • Straight Leg Strength/Mobility ➡ https://goo.gl/7C5bAc
    Wrist Routine ➡ https://goo.gl/3SG2VG
    Complete Workout Programs ➡ https://plan.eleggs.de/
    Backflip Video Release ➡ 1. June 2018 ✔✔✔

  • I hurt my sternum by doing bodyweight parallel dips, ever since then it’s too painful to do any pushing movements except overhead, pike push-ups are fine as well. It’s been a year and still have no idea why my sternum hasn’t healed. I stretch every day and work my ribs and back in for mobility but nothing helps me get back to doing pushing or dips. It’s been a huge set back.

  • Couldn’t agree more Daniel! Great choice of exercises, the handstand really helps with isometric and with balance it gets even better, because of the instability! Keep the good work man!

  • This is one of my two best exercise channel, and this guy was the first to make me go Serious in the exercises for calesthenics.
    Lesson 1 no gym, only calesthenics
    Lesson 2 no meds, they r costly and effect adversely as the meds are all now so corrupted and adulterated.
    Lesson 3 eat healthy
    Lesson 4 take care of urself by urself not by ur parents or ur servent.
    Lesson 5 love urself and ur body cause it’s the place u live in.

  • Bro, can i be honest with you?

    I cant focus to what you are saying, your muscles are INSANE!

    How much you cost to trade are bodies for 2 hours? Just for instagram photos!? Haha

  • 2:26 as far as I understand it this isn’t true. you’re supposed to do the hardest exercise you can do in each progression until you feel that exercise is too easy because you’ve gained strength, then you move to the next exercise in your next session.

    so you only do ONE exercise per progression, not all 3+.

  • IMO the RR was way to much volume and the workouts began to take too long. I don’t see why they had to throw in every type of movement they could think of. What is the point of doing dips and push-ups in the same workout? Same with rows and pullups together. I got impingement from it. I recovered, cut it down to just 5 lifts and went with 8-12 reps ×2 instead of 5-8×3. Progress is less aggressive, but my shoulders feel great and I have more time.

    Great video BTW. Congrats on the payoff!

  • It’s funny most of these movements are in mma, jujitsu& capoeira that I used to do for 12 years then once I stopped and got a 60+hour job I gain weight lost a lot of muscle and developed severe knee pain and I’m in my 20s:( I need to get my life back and find time for my self. The time is now im gonna get back on my path.

  • Bodyweight exercices are the best when it comes to conditioning the body for martial arts. I personally like the typewriter pull-ups

  • I tried out the elbow lever and I got it under 3 less days and while I was at school people have been complimented me on how I did it and so many girls found it impressive and even the guys and man I never got a compliment before

  • I GOT SIX PACK IN ONE MONTH!!! I took diet plan from NextLevelDiet. With their diet plan and tips, transformation is guaranteed, trust me. They also provide you with training plan and healthy recipes.

  • Hello Daniel, can you help me with this: aren’t you afraid of developing Carpal Tunnel into your wrists due to high pressure/effort applied on them? Please respond. Thank you!

  • Justin I saw your Jump Cut review which brought me here. I think your really talented presenter/ storyteller but I think you need to spend time on improving your production quality. I connected with your Jump Cut video review as I’m about to launch my first Youtube VLOG this month for a media school here in Australia that I’m setting up. I’m not sure if this has been done but I have an idea that you should do based on your love of Marvel Characters and being a Personal Trainer. Create a ‘ Superhero Workout Day ‘ Provide a Free Workout Session with other Marvel Fans who want to get fit I think you’ll get some decent views on that. Don’t have to use the idea but I thought you might like it. Best of luck mate and keep grinding cheers Ralph

  • Dumbest title ever ��, also, handstand against the wall? Elbow lever?? Come on that shit don’t impress a baby, wackest useless exercise ever, this kid is so full of himself

  • Will these exercises get you better at the advanced variants of the exercises like will the better levee get you closer to full planche?

  • Anyone who’s reading this, I started my calisthenics journey 3 weeks ago. I’m following a program and I’m planning on starting to train very basic skills at week 12. I’ve got a lot of equipment at home and I’ve got a very small calisthenics park like 20 minutes from me. My question is, after I achieved basic strength, what skills do I train first? Front lever? Planche? Handstand? I’m taking my journey very seriously and I’m doing everything at my own pace. I’m thinking about practicing frog stands so that I can upgrade to handstand later on

  • Oh yeah, let me spend months… or years of my life improving myself to impress females.
    Definetely why I started and keep doing calisthenics.

  • First time trying this program today, I gotta say I had trouble picking progressions an hour ago, and this made me understand how to read tempo much better than most youtube videos (for realsies I was panicking what those four digits mean in workout programs, but having all of them 10X0 made me familiar on how to read tempo).
    Some were a bit too easy, but I figured not to ramp it up so I could analyze my current strength and skill level and be consistent the whole workout making it up to sets of 3 with proper form and technique was the challenge, for now atleast.
    But also because of this program, I made it back to be able to do pistol squats once again! Because I went on a 5month hiatus of no exercise.

    Then probably plan which custom levels of exercise will I use to further challenge myself.

  • Do you do any other workouts besides primal movements and balance stretching? Do you still play ball? Are you on any kind of diet?

  • Beautiful! Perfect movement and form! If I was 40 years younger, I’d be doing these. In the 80’s I was a fanatic for form, this video is just awesome! Those Towel Pull-ups look just evil. Thank you for motivating me to get moving again. I can’t do all the exercises, but slow and easy wins the race…I’m working on it.

  • Great video. In your other video about dips you said that to emphasize the chest your legs need to stay in front of the hips but in this one they went all the way back. Is this related to the width of your hands or just another way to do them?

  • Great video! I agree, these are the best bodyweight exercises.
    My favourite is the wide grip pullup.

    But I’m also impressed by this fucking awesome music, does anyone know the name of the song?

    Thumbs up, good work!

  • Hey Daniel!!
    I have been struggling to increase my range of motion in parallel bar dips. I can barely get my triceps parallel to the ground without feeling considerable discomfort in my shoulder blades. Any suggestions are welcome. Thank you!

  • Hey im trying to learn the elbow lever but i always find myself leaning too much forward. So much that sometimes my head touches the ground. Can somebody help me?

  • Nice work man! as a crossfit praticer, I had to put away the barbell (because of covid) and I happened upon on recommended routine from reddit. Your witness about this and your progression encourages me to stay in this path for (at least a certain time..) for improving my calisthenics skills and strength. Thanks for the video ��

  • I know people saying “imma do it for my self”, but damn if I look good and I can do shit 99 percent of the gym can’t then imma flex, I want guys wishing they can do it and I want girls watching making other guys jealous, I have a girl but I do it for my self and to flex, cocky or not, If you got it be proud and show it off, obviously don’t do it in an arrogant way but be slick about it, professional athletes do crazy shit to stand out, be better, show off, same shit in the gym, people motivate people, just don’t be a dick about it that’s it, but stop with tthat “I only do it for my self” bullshit, we all got egos

  • Awesome video! I’ve been toying around with a PPL program for a while and have been getting bored with it. I want to give more body weight strength stuff a try. Subbed after watching this ��

  • Makes sense you extended the rest to 3 min. While a 90s rest is a decent middle ground any athlete, according to my research a rest as short as that is more optimal for female athletes. As their lower testosterone, higher estrogen, and higher amount of low twitch muscles fibers means their bodies are more apt for longform endurance and they recover between sets much faster (at least if they’re untrained I’ve seen other peer reviewed studies show trained female weightlifters have a comparable amount of fast twitch muscle fibers as their male peers. So it might just depend on fitness types). The trade off is that while female athletes can recover faster, and therefore have faster workouts, the lower testosterone means they need to exert a couple more reps of effort to gain similar strength results.

  • I’m surprised that the dragon flags are shown with hinged hips. Aren’t they supposed to be done with the body straight from shoulders to feet?

  • All those tips very helpful for me and everyone praticing RR. However one thing i want do remind you is your body pretty imbalance. Any one side exercise should be replaced with both side. At push up sets you should change to pseudo planche push up to improve left side. For leg, with you access to barbell, replace squat sets with barbell squat, and hinge sets with deadlift. Bodyweight have limited progress with legs compare to weighted training.

  • Watch out though guys I previously incorporated jump squats and jump lunges in my workout and although a good exercise after a few months a started to feel my knee joints deteriorate and not to mention the pistol squat is a knee destroying exercise which injured me for a long time

  • I remember when I first started doing movements like these… it was weird, it felt strange, where was the barbell and dumbbells? But it also felt oh so natural, and oh so good. The more I did them the more freedom I felt in my mind and body. That was enough convincing for me…. but here’s some reasons why I chose these 5…

    Hinge to Sieza Opening up hip hinge, forward fold, squat, and deep knee and ankle flexion. Great warmup
    Crawl Switch Under Crawl position lights up the core muscles, to smoothly transition from front to back takes massive contralateral strength from hips and shoulders
    Cartwheel Side bending and Hand support (Handstand), spacial awareness, challenging from the squat
    Roll Ability to fold the spine and yield to the ground. Much harder than it looks.
    Bear Walk Contralateral Pattern while opening thoracic extension, shoulder flexion, AND hamstring flexibility

    Those are all the more technical aspects but all in all these are varied movement patterns that help us maintain our human beingness ��

  • First I really like that video. It’s very organised and gives you the whole necessary info to start and achieve results with the RR. I personally tried it for 5 months in light caloric surplus and using whey protein powder. Well I am really proud of what I’ve achieved.

  • Are you new to fitness and need help getting started? Download my free beginner fitness & nutrition guide here! No equipment needed!

    https://m.me/NoobStrength?ref=w9783803 (Make sure to hit “Get Started”)

  • I have a question about dizziness while training. Why is that happening actually? Even sometimes im having nausea and these two are getting really bad together. Im afraid to workout because of that ��

  • hey Daniel, for some reason while I’m performing the bar triceps extension I’m feeling my shoulders working harder than the long head it’s feeling more likely they will get soreness rather than a hypertrophy. how can i return the control back to my triceps and avoiding from damaging my shoulders?
    Btw huge fan of u from Israel,truly like your informative content and willing for an answer from you soon!

  • Great Video!!! This video has given me new ideas for my fitness channel! Cant wait to post my next video with this new insight!!��

  • Were you doing max effort set for every sets or just trying to add one or two reps or weight each workout without going to failure?

  • Calisthenics moves that impress girls:
    2)respect(to everyone)
    4) kindness (to everyone, not just to her)
    5) I guess some of these might work too

  • I love this channel they always explain extremely clearly and even show the common mistakes and correction to them to help us achieve perfect form. Keep making quality content!

  • Well, I’ll be damned. They changed the recommended routine. I was out of training for a couple months because of an injury but with this new one I will get back to it asap. Thanks for the video. It’s very good motivation to see what you have achieved in a mere 90 days. Congrats man.