The 21-Day Bodyweight Fitness Program Play Day



Video taken from the channel: Will John


*No Equipment* Bodyweight Strength Workout | Day 1 [At Home Program]

Video taken from the channel: Tom Merrick


Day 3: NO GYM FULL BODY WORKOUT – Pro soccer player’s bodyweight workout

Video taken from the channel: Will John


Amazing 30-Day Body Transformation by 2 Brothers | Bodyweight Only!

Video taken from the channel: CALISTHENICS FAMILY


How To Get RIPPED Using Just BODYWEIGHT Workouts 21 Day Step By Step System Sixpackfactory

Video taken from the channel: by Peter Carvell


Try a Free Workout From Jake DuPree’s 21-Day Full-Body Transformation

Video taken from the channel: POPSUGAR Fitness


Review: Reddit Bodyweight Routine

Video taken from the channel: RedDeltaProject

The 21-Day Bodyweight Fitness Plan: Play Day. by Tim DiFrancesco. January 17, 2016. No Comments. Welcome back to the 21-Day Bodyweight Fitness Plan, your spark that will ignite a fitness habit.

No equipment is needed, and there’s no guess work about what you should do on a given day. Just follow the plan outlined below for each day of the week for 21 consecutive days, and enjoy. This 21-Day Bodyweight Fitness Plan is exactly that—it is your spark that will ignite a fitness habit.

No equipment is needed, and there’s no guess work about what you should do on a given day. Just follow the plan outlined below for each day of the week for 21 consecutive days, and enjoy the progress as you discover the edge you’ve been looking for and your fitness habit grows. This 21-Day Bodyweight Fitness Plan is exactly that—it is your spark that will ignite a fitness habit. No equipment is needed, and there’s no guess work about what you should do on a given day. Just follow the plan outlined below for each day of the week for 21 consecutive days, and enjoy the progress as you discover the edge you’ve been looking for and your fitness habit grows.

The most challenging but important part about getting fit is committing to and starting a plan. You’re not alone if this has posed a challenge for you. Check out the 21-Day Bodyweight Fitness Plan that I put together for my great friends at MyFitnessPal it will help you kickstart your new fit.

21-Day Get Fit Plan! Monday – Legs & Glutes. 25 Body Weight Squats 20 Walking Lunges 40 Jumping Jacks 10 Squat Jumps 10 Reverse Lunges with Jump Repeat 3 times. Tuesday – Arms & Abs. 15 Burpees 10 Push Ups 15 Jackknife Crunches 40 Mountain Climbers 25 Leg Raises Repeat 3 times.

Wednesday – Triceps & Obliques. 40 Russian Twists 40 Hip Dips 15 Tricep Dips. The 21 Day Fix is a weight loss and fitness program that promises to melt up to 15 pounds (7 kg) in just three weeks. This article tells you everything there is to know about the 21 Day Fix.

Welcome back to the 21-Day Bodyweight Fitness Plan, your spark that will ignite a fitness habit. No equipment is needed, and there’s no guess work about what you should do on a given day. Just follow the plan outlined below for each day of the week for 21 consecutive days, and enjoy the progress as you discover the edge you’ve been looking for and your fitness habit grows. The 21-Day MetaShred Will Strip Away Fat and Reveal Lean, Hard Muscle This program ignites your metabolism, torches fat, and builds the body you’ve always wanted By BJ Gaddour, C.S.C.S. This 21-day body-toning workout plan for beginners is a great routine to follow if you’re just getting started on your fitness journey!

This workout program requires 5 days of strength training and 2 days of rest. If you’re a beginner, this may sound like a lot, however, we break each training day down into a different muscle group. 21 Day Fix includes seven base workouts designed to keep your body moving while helping you avoid injury, plus two bonus workouts that can be added or swapped..

The comprehensive mix of weight training, cardio, yoga, and Pilates provides a total-body workout every day of the week, with two days of active rest. Check out Beachbody On Demand for the 21 Day Fix Workout List.

List of related literature:

For example, when planning an inseason 7-day microcycle (if matches always fall on a Sunday) and including one gym session to maintain strength levels, the best day would probably be Wednesday (+72 h after the match day —MD + 3) or Thursday (−72 h before the match, MD − 3).

“The Sports Medicine Physician” by Sérgio Rocha Piedade, Andreas B. Imhoff, Mark Clatworthy, Moises Cohen, João Espregueira-Mendes
from The Sports Medicine Physician
by Sérgio Rocha Piedade, Andreas B. Imhoff, et. al.
Springer International Publishing, 2019

This, for example, provides the basic tenant to hypertrophy programmes incorporating threeto five–day splits and concurrent training involving both aerobic and resistance workouts.

“Advanced Strength and Conditioning: An Evidence-based Approach” by Anthony Turner, Paul Comfort
from Advanced Strength and Conditioning: An Evidence-based Approach
by Anthony Turner, Paul Comfort
Taylor & Francis, 2017

The exercise progression used the following weekly training protocol: weeks 1–4:3 sets with 12 repetitions of the 12-repetition maximum weight; weeks 5–9: 3 sets with 8 repetitions of the 8-repetition maximum weight; and weeks 10–12: 3 sets with 6 repetitions of the 6-repetition maximum weight.

“Sports, Exercise, and Nutritional Genomics: Current Status and Future Directions” by Debmalya Barh, Ildus I. Ahmetov
from Sports, Exercise, and Nutritional Genomics: Current Status and Future Directions
by Debmalya Barh, Ildus I. Ahmetov
Elsevier Science, 2019

You could then make a written plan specifying the days of the week on which you’ll do each exercise and how many sets and reps you’ll do each day.

“Health Opportunities Through Physical Education” by Corbin, Charles B, McConnell, Karen, Le Masurier, Guy, Corbin, David, Farrar, Terri
from Health Opportunities Through Physical Education
by Corbin, Charles B, McConnell, Karen, et. al.
Human Kinetics, 2014

However, this program involves using a heavy day and a light day so that Tuesday is the heaviest resistance training day of each microcycle.

“Developing Endurance” by NSCA -National Strength & Conditioning Association, Ben Reuter
from Developing Endurance
by NSCA -National Strength & Conditioning Association, Ben Reuter
Human Kinetics, Incorporated, 2012

In this type of structure the workouts are on unspecified days; that is, the rest day is not the same each week.

“NSCA's Essentials of Personal Training” by NSCA -National Strength & Conditioning Association
from NSCA’s Essentials of Personal Training
by NSCA -National Strength & Conditioning Association
Human Kinetics, Incorporated, 2011

As the volume increases, the program should incorporate rest days to allow for strength gains.

“Postsurgical Rehabilitation Guidelines for the Orthopedic Clinician E-Book” by HSS, JeMe Cioppa-Mosca, Janet B. Cahill, Carmen Young Tucker, John Cavanaugh, Aviva L. Wolff, Deborah Corradi-Scalise, Holly B. Rudnick
from Postsurgical Rehabilitation Guidelines for the Orthopedic Clinician E-Book
by HSS, JeMe Cioppa-Mosca, et. al.
Elsevier Health Sciences, 2006

The plan, described in Table 10.4, follows the same basic pattern used for Bob Rider’s training plan with a rest day on Monday, and workouts on Tuesday, Wednesday, and Thursday.

“Training and Racing with a Power Meter” by Hunter Allen, Andrew R. Coggan, PhD, Stephen McGregor, PhD
from Training and Racing with a Power Meter
by Hunter Allen, Andrew R. Coggan, PhD, Stephen McGregor, PhD
VeloPress, 2019

The program has been organized into 3 x 4-week macro-cycle blocks that alter the repetition scheme to promote hypertrophy and increases in strength.

“Essentials of Exercise & Sport Nutrition: Science to Practice” by Richard B. Kreider PhD FACSM FISSN FNAK
from Essentials of Exercise & Sport Nutrition: Science to Practice
by Richard B. Kreider PhD FACSM FISSN FNAK
Lulu Publishing Services, 2019

This is by no means the only way to organize a yearly training program, but it should give you some ideas for how you can structure the intensity and exercises within your own workouts throughout an entire calendar year.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

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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  • Personally I’m glad I have stopped spending time on Bodyweightfitness Reddit. I have benefited immensely more from this Youtube-channel. Red Delta Project is in my opinion one of the few Youtube-channels that really tries to dig deep into training principles, and that is not afraid to critically examine a lot of the nonsense ideas that exist in our fitness culture.

  • Can I just say Popsugar and Jake have been the best things I’ve come across.
    I’ve struggled with my weight and body for such a long time. With Popsugar and Jake’s amazing workout videos, I’ve lost 9kg in 2 months and my body is looking amazing! I can finally say I love my body and how it’s looking and a huge credit goes to Popsugar! Thank you so much for your videos for people like me who don’t have the confidence to go to a gym and can freely do it at their home with no costs. I’m going to continue to be active and use Popsugar to help me remain healthy and looking the best ever!!!

  • Website called NextLevelDiet is the best for your body transformation. I lost 20kg by following their diet plan (I also had cheat meals) and training plan.

  • Hey Will I love this workout I have using it to stay in shape during quarantine.
    The video keeps skipping in the beginning and I am not sure if you are aware of the problem. Thanks bro

  • I started doing a very basic template of a routine one year ago and it works really well for me. Its basically like this:
    I train 3 basic compound excercises ( push, pull, legs) 2-3 times a week. At the moment its dips, pullups and weighted squats. Very much like TMR (thanks Matt!).
    If I got time and energy, I add 3-6 optional assistance excercises (I.e. pushups, rows, lunges, biceps curl, legraise, triceps extension etc).
    If I am short on time I do the 3 main movements as fullbody circuit. If I am pressed for time the whole week, I will do one exercise every day (dip, pullups, weighted squats).
    That way I very seldom skip my training at all, I dont get too fatiqued and there is some sort of constant measurable progress

  • Hi Matt hope you see this. I’m trying to construct my own routine and was wondering if doing both strength training and then hiit training every day would eventually be counter intuitive. I know that it comes down to each individual s metabolism but I was wondering if you could give some advise according to your own professional experience.

  • Acts 2:38 New International Version (NIV)

    38 Peter replied, “Repent and be baptized, every one of you, in the name of Jesus Christ for the forgiveness of your sins. And you will receive the gift of the Holy Spirit.
    Jesus loves ya

  • Holy shit….I just finished Jake’s workout….man they are absolutely killer, but in good way!…at the end of the session I got literally drenched in sweat!…
    Thank you Jake for this wonderful workout

  • Anyone have any thoughts on shrimp squats vs pistol squats? I feel like this discussion has sort of been beat to death, but I feel like I still haven’t sorted out different benefits; pros and cons. From what I’ve gathered they’re different in terms of center of gravity (more anterior for the shrimp squat, more posterior for the pistol squat) and thus have different mobility demands and muscle demands, but it seems the differences are slight enough that it doesn’t quite matter which we choose(?) That’s sort of the conclusion I’ve come away with from reading some articles and forum discussions.

  • Please don’t change, your content is amazing!!!
    Hi Matt! I would like to ask you, can I train my legs every day, it’s been several years that I train with calisthenics (explosive, squat, sprint), but my legs don’t grow, and I see that the cyclists and the speed skater have huge legs while training every day, can I train my legs everyday to see progress?
    Thank you.

  • I think this is the biggest benefit we can get from programs like Convict Conditioning. It explains which exercises you have to do to develop your whole body evenly and how to practice them with good form. Then, it’s up to you how to schedule everything.

    And here I must say thanks to you, Matt. I’ve found your channel after searching for a good visual explanation for CC’s exercises, and those concepts you present here gave me fitness independence. I had solid understanding of things like kinesiology and biomechanics, I knew things like looking through a microscope. But they were just unrelated packs of knowledge. By watching your videos, it was made possible for me to integrate and arrange them in a hierarchical order, seeing the relationship between them and getting the full picture. It’s like I knew what was used to make a painting, but I was not able to use it in the way a good artist would do.

    I began doing all six exercises from CC every day for six days in a week, and one resting day. The volume was little, because my first goals were consistency and the correct form of the exercises. That goal was reached when I saw the joint pains going away. After a while I began to add volume, until it got too much to do everyday. I’d watch my body closely. If one exercise would become too hard after some reps, I would do it first on the next day’s workout, so that I would see if the exercise was hard or it was the volume of the whole workout. If I could do it without trouble with more repetitions than the last day, I would see it was not the exercise per se, but the whole volume. So I’d split it in two days and I’m still doing it as the volume makes it impossible to do the exercise with more frequency. I learned to look at my body and see what signals it is sending by watching your channel, so thanks a lot!

  • Hi Will fantastic video how many times would you recommend to do this for a 10 and 14 year old that both play competitive football and are only practising football skill on a daily basis they are not doing any team training at all at the moment. Thank you

  • Hahah I was looking for a summary of exercises but everyone is to lazy to do that because the video is 40 min�� No hate comment love what you do keep going��

  • Great advice and so true. The main issue and I’m glad you brought it up is that you need to modify. I’m reading overcoming gravity and it’s a great book but you clearly says this is a template you need to modify and you know your body better than I do so adjust to fit with your body and how it feels

  • When I discovered r/bodyweightwitness, I was totally smitted by everything there was. Read their wiki I don’t know how many times. Printed their RR, and got it plastic coated with hard plastic, so I could follow it. I never followed it. It was so long. It is still ON my table after two years. And I always felt guilty about not following a great routine.

    But this video, boy is this video awesome. Thanks Man! May Allah reward you in the best of ways.

  • ❤️Hi John❤️
    I love you so much. I became a good player. But can you tell me why I fear during the game when the ball becomes mine, but I have many skills and during the game I do not remember them I hope you help me and thank you ❤️

  • Will John I’ve been doing this program for about a month now and I don’t know what I would do with out it. This thing really helps me keep fit and progress my dream as a pro soccer player thank you very much for this wonderful video

  • It’s a solid routine, I followed it for about 12 weeks the problem I had was the length of time it would take me per session.. I was becoming burnt out with my busy schedule, I much prefer shorter workouts that are normally around 30 mins

  • I started calisthenics with the reddit routine, but had to stop training multiple times due to life issues. Now I do an ultra-simplified version that’s just vertical pull+push and horizontal pull+push, which translates to 30 minute upper body sessions three times a week that I can consistently stick to. For lower body and core I do kettlebell squat+swing and kettlebell lunge+hanging leg raises, also 30 minutes twice a week. Then I play sports or sprint/stair sprint/jumprope when I have time.

    I find that 30 minutes with minimal equipment/setup/travel is the sweet spot where I can consistently get my training in, and isn’t painful to stick to.

  • Hi Matt, what do you think about their pushup progression especially pseudo planche pushups? Ive never seen you mention that haha.

  • Im having trouble making the first part harder, I’d been leaning a lot in my pushup for a while now and I have no resistance bands here, any ideas?

  • Reddit RR is unfortunately not a good routine when it comes to calisthenics, it’s very bad actually. I have seen this critique in the subreddit itself but they always get buried. You can’t progress in calisthenics with just 5-8 rep ranges. That’s a FACT. If you are doing weighted dips/pull ups then it’s different. But otherwise it’s impossible. Someone who can do 8 negative pull ups for 3 sets won’t be able to do 5 pull ups for 3 sets or someone who can do 8 negative dips for 3 sets won’t be able to do 5 dips for 3 sets (which is how the progressions work). I have seen so many beginners ask this questions but they hardly get any answer. Volume is very important in calisthenics. Sometimes you need to lower the intensity and go for a little high volume. There is place for low reps, there is place for moderate to high reps. But in RR it’s only low reps which makes it imbalanced. You look at any calisthenics athlete, their routine or the way they advise to train and you will see this. Nobody says 3 sets of 5-8 reps 3 days a week is good for calisthenics. The results I have seen of this routine is nothing outstanding. RR is extremely overhyped I don’t know why. Maybe it’s better than nothing, but if your goal is to progress in calisthenics, then this routine will just a waste of time.

    I have been training for 3.5 years and can do intermediate skills like one arm pull ups, front lever pull ups, 10s full planche, 6 HSPU, 2 L Sit impossible dips etc. I personally tried it for 3 months when I started. At some point it was impossible to progress. After that I made my own routine and have progressed ever since, with same nutrition, sleep and effort. Don’t waste your time on this dumb routine.

  • Jake is the best!! We need new videos with Jake!! This was intense and fast paced but so fun and challenging. I didn’t feel bored at any point in time.

  • To be honest I dont check reddit:D but maybe i will do. I have my own routine which i modify depends on what i need or how i feel. I try from time to time some new things from Yt if this workout or excersise harmonizes with my routine and i felt like this is good for me i adds it:D

  • Great workout. Looked ‘easy’ when I flipped through it before actually trying it. Now after trying it, i can feel all the muscles I worked, haha! I can’t get the shrimp squat though, my knee tells me i’m doing something wrong when I try, so I did some regular lunges with slow negative, still felt a good burn. Thanks Tom! I’ll check out your next home workouts:-)

  • Gonna try this workout everyday for a month. Day one I had to stop ten minutes in. Hoping by 30 days I can do it with no modifications all the way through!

  • Whoa, what just happened? It was either a tornado or an amazing workout. Started with 3 lb weights, quickly dropped to 1 1/2 lb. Could keep up with the cardio better with the lighter weights. My daughter asked why that guy was so busy.:). Great workout.

  • I’m so in love with Jake’s positive vibes and the way he keeps us motivated, I found myself smiling a lot while doing this workout. Thank you Pop sugar for such an amazing opportunity not only to change our bodies, but also to strengthen willpower!

  • My work schedule is all over the place so I’ve recently come up with a system that seems to be working for me. Basically, I have four upper body workouts, four lower body workouts, and four total body workouts. There’s a short, medium, long, and extra long version of each. I also have a routine that involves one exercise per day and one that involves two exercises per day which are done in superset fashion. I also have a few other short workouts that I do for my own personal preferences like a sprinting drill, carrying drill, and mobility drill. The shorter workouts are typically circuits and include less exercises, rounds, and rest times. The longer workouts typically involve more straight sets, more exercises, and longer rest times. I have it set up so that the workout I do is determined by the day of the week and what time I get home. Options are key to consistency.

  • This workout was very challenging for me but I didn’t quit. I am tired and sore but I feel good about myself Jake really pushed me I love his workouts they are fun and motivating.

  • This is the routine I started with many years ago as a calisthenics beginner! I have changed my routine since but it was a solid template to work from. I started at no pullups and got up to ten (my record).

  • I’ve done tons and tons of workouts on popsugar and youtube in general and this is by far one of the most intense workouts out there!!! He’s the best! His humor keeps you going!!

  • Man you’ve been a real inspiration too me to progress in football an I can’t thank you enough for helping me become the player I am now.

  • Been doing russian ballet for 9 years trained by kirov dancers and this thing killed me I swear Cassey Ho and Jake Dupree are the only internet trainers who get to kill me
    More Jake pleaase? Pretty please?

  • I just did this one and when you did the split and how the fck do you manage to do it. This 34 min workout is so fun and painful. My heart is beating million miles per hour. My thigh started to hurt, but so what! I think I’ll just stick to your 45 min workout.

  • I love Jake DuPree! Thank you so much for bringing all that good energy to us in your videos! I know it ain’t easy talking through these workouts but it’s so appreciated! You are awesome!

  • I did Jake`s workouts on Popsugar before and I really liked, but this one seems just so similar to the previous ones.. Similar moves, same jokes, too..

  • I have really enjoyed this series and have followed it religiously for the last 3 weeks daily. Are you planning on creating a second 7 day set? I want to lear more. Thank you for this

  • hi guys 1 question what do you think is the most important thing in a football player. i will start, for me the most important thing is confidence.

  • Love Jake and workouts with him but I regret buying this 21-day challenge as there are only a few workouts there and all already for free on a pop sugar just put into the calendar of 21 days:/ I expected many new full-length videos buts it’s not the case here, unfortunately.

  • more Jake, please!
    Edit: I struggle with deep-seated self-hate but Jake helps me love myself, it must be his energy or the way he talks to us viewers

  • It was a very clever way to demonstrate other way workout same time… Really appreciate the idea. It helps to switch wen we can’t cope with hardway.

  • It’s been 1 or 2 years I’m doing this and most stuff I can do good but not all I was 12 now 15 it’s a good workout and doing it now

  • Personally, I don’t like gyms. They are so crowded and I can’t do my workout there. I decided to take bodyweight training plan from *Next Level Diet*. Training plan is great and I can do it from home. They also give you diet plan which supports your fitness goals.

  • Well done guys! You are an inspiration and motivation! Keep your hard work and keep smashing those workouts! If you ever come to Portugal tell me, would love to get to know you and get a workout with you! ����

  • Before you did it, you finished and you got fat and then rehearsed it to reduce fat so there is something interesting that is laid out like a great time.


  • 30 Days ago we decided to start our 30-day body transformation challenge. The main goal was to lose fat and get a better physique before summer. Next to that we also wanted to try out new things, such as vegan good and morning workouts. After this challene we created new habits that we still apply.

    We also want to share the messsage that it’s not neccessary to train in the gym, but that you (men & women) can easily transform their body with bodyweight exercises only.

    We hope to motivate you with this video. Did you like the video?

    Plz, Smash the Like Button!

    In this video:

    0:11 First Weight Check-in

    0:30 Purpose of the challenge

    1:30 What was the challenge?

    1:40 Goal of the Challenge

    2:15 Weigh check in after 2 weeks

    2:45 Weigh check in after 3 weeks

    3:15 Weigh check in after 4 weeks

    3:20 THE RESULTS

  • Hello there, have you considered Episoketren System yet? Just do a search engine search. On there you’ll find an awesome suggestions about how exactly you can improve your soccer technique. Why not give it a shot? maybe it’ll work for you too.

  • Disclaimer: Some photos (the ones with the “belly throwed out”) are taken with bad lighting and after a cheatmeal, but that’s why we also show you guys the real video check ins, where you can see our realistic body when checking our weight.

    Aslo remind that we are already training for over 6 years! So we already built muscle. This 30 day challenge shows how burning fat can give the body better looks in a short amount of time. Our goal is to simulate you guys to do such a challenge as well to improve your own pyhsique, but don’t expect to get the same results!

  • this video is very cool gouluremi is very nice channel and as for will john who can believe that his retired his still fit, also if you love working out and fitness Just SUBSCRIBE to ” GR8NEX MOTIVE ” there cool videos that can help you change your personality, fitness, strenght you can be a superman. Please check the videos out they cool awesome.

  • Bro I’m 13 and I tried doing this I couldnt do some of the pushups and some of the planks for over like 15 seconds but I think I did good, I always wanted to be a footballer and I noticed I’ve started going down in fitness and I knew I had to do something about it. This was good thank you so much

  • very excited to start this program tom aiming for the more skills side. thank you so much for helping by providing us with a resource, and not only that but a quality one because your content is always proper & thorough. love u man, one of my favorite calisthenics youtubers & fitness influencers in general. ��

  • Liking and commenting because of the honesty of disclosing that you sell the bands and the transparency of “supporting the Youtube algorithm”. Totally respect that (and a good workout too)!

  • Thank you Tom! Just discovered your channel, day 1 completed. Is there any other stretching video you have on your channel that you recommend after completing this bodyweight strength workout?

  • Hey Tom please tell me whether I should do this strength training after my handstand routine?
    I am currently following your recommended handstand routine.

  • Hi Tom, thank you very much for these videos! I really needed something to inspire me to get back in tuned with my body and you helped me a lot. Just curious are those blue shorts like khaki ones but just blue? Thanks again!! Marcus

  • On the lower ab rais no matter what I do I lose some contact with my hands so I’m not sure what to do? Like can I just not manage that exercise? I’ve tried so many times to keep my back pressed flat through the whole thing nothing works

  • Just a question, if you highly suggested us to do 4 or 5 sets, why didn’t you include that in the video? Is it too hard to talk through the workout if you did it like that?

  • I have a book where i have wrote out a bunch of quality push, pull and leg workouts and i pick n mix from them each workout, i don’t believe we necessarily need to do the same routine day in day out and keep increasing reps or resistance, as long as i fatigue my muscles with mind to muscle reps then i get results!

  • this workout is very hard and will leave you very sore the first few times but i promise you it’s worth it and it gets easier and easier each time. just gotta keep pushing yourself ����

  • I’m commenting to support YouTube’s algorithm in recommending your videos. I’ve been following your routine for the last three or so weeks now and it’s been a big help! I’m seeing and feeling progress in my strength all over, mainly upper body since that’s been my focus but overall I’ve already seen results! Thanks a million for sharing, bud! Stay safe, stay healthy, stay awesome! Cheers from Chicago ☺️❤️��

  • Just paused the video after set 2 of the first trio of exercises. Love your approach and feel this is WAY more beneficial than HIIT but find the hamstring curls quite strenuous on the lower back. Am I not doing them correctly (easiest level) or is this a place you’re supposed to feel this exercise? Thanks!

  • I ripped my socks immediately on the first round of the heel slidings. My home has only this not so smooth tile… Any suggestion for an alternative to this exercise? Thanks!

  • I have allergies on many foods and It is hard for me to find a diet that doesn’t include particular foods. Then my friend sent me link to the website called NextLevelDiet where I can get personalized meal plan only with food I select. My fitness journey has just started, what about you?

  • losing weight. Amazing!!!For real transformation you need perfect diet plan and training plan. The website called NextLevelDiet do it for you. I lost 14lbs in one month!!! Isn’t that amazing!?

  • I always thought dieting is expensive and ‘healthy’ food costs a lot. Little did I know. I got my diet plan from NextLevelDiet and I was able to select foods that fit my budget.

  • Is it necessary to tape an healthy ankle? Is it good or not to tape healthy ankle?
    Or should tape according to comfort….
    Do pro do so…..

  • If you don’t feel like throwing up at the end of your workout you haven’t been working out with this guy���� It’s definitely a love hate relationship!

  • Love these follow along videos! Will do all of them. Just one suggestion: do talk during the exercises, a thing I love about follow along videos is that I don’t have to count reps or time, I also don’t look often to the screen so telling me what to do is important, tell us when to switch legs and those things:)

    Keep up with this amazing content!

  • What is with all the positivity in this comment section? I came here for a long, difficult strength training bodyweight workout with *NO EQUIPMENT*. Not only do you use equipment in this video for multiple exercises, but you took far too long breaks which interrupted my momentum greatly.

    Just some constructive feedback, not an attack on you.

  • Great program so far, in my second week now. Does anyone have tips on how to keep my lower back on de ground while doing the leg raises? I’m always struggling with this. Which muscles should I use to keep my lower back on the ground?

  • Hi Tom, liked this a lot but bodyweight rows were confusing. If you could actually show how to do the thing properly with table or chairs would be much better (says this from under the fallen chairs)

  • Reddit’s RR brought me into calisthenics, I developed the basic strength for handstands, pullups, Lsits and improved my mobility by a bit. All in all it’s a great routine for all beginners to develop the basic strength..

  • Thanks Tom. I like your emphasis on form, rest and modifications for various difficulty levels. I’m going to use this for remote learning with our school’s football squad if that’s okay. Thanks for using gentle language too. If there are any particular tips or advice for teenagers, that would be excellent

  • this was my favorite workout of all times!! the first 10 minutes I almost died but it was so amazing!!! how is he talking during the all video!!!!!
    i loved it because it is a real full body workout and also has a real good stretching at the end. Every time I have to my own stretch because it’s always so rush at the end but this was amazing!!!!!! THANK YOU

  • I liked this video BUT. I honestly think you shouldn’t say No Equipment in the title because in actuality you do need minimal equipment and I was hoping to have found a bodyweight workout were I didn’t need anything more than just a mat.

  • Hey Will, can you make futsal skills tutorials? I hardly see them on YouTube and I would like to play more futsal/mini football, than normal football. But I find it very hard as you have to manage to dribble, do skills or score on a short field.

  • Amazing, no bs and straight to the good stuff. I love that you actually get fatigued in your videos, shows you are working damn hard.
    Quick question. Any suggestion on painful wrists when doing these? My weak wrists let me down before my muscles do!

  • Tom, Hi! I’ve been following you lately and thanks for the effort you pur in these videos. Ever thought of a TRX specific playlist? Thank you!

  • I use Routines as templates it works very well.but a balanced routine is where it starts, then you get to know what works best for you with time and practice. So once again you’re on point with this video Mat ����������

  • Thanks for all you do Will, you are always so supportive. Because of this pandemic many of the youth soccer teams in my area have canceled their seasons. Because of this I started a youtube channel, on which I post a daily at home soccer session. To help the players have some practice. Here’s the link to the channel Team Flash. If anyone’s interested check it out and I hope it helps you.

  • Hey Redelta can you make a video on how to keep your motivation for a workout? I have been doing your grind style workouts but for the last two days i just dont feel it. Help!

  • Great video, thanks! Wondering if you have any tips for the tabletop. When I try to squeeze the glutes in the top position, I can’t do so without rotating my feet outwards, which puts a strain on my lower back. I feel like tight hips might be a part of the problem. Would you happen to have any pointers/recommendations here?

  • Hi, I just wanted to ask a question about the reverse planks, whenever I do them my right shoulder tends to hurt a lot, could this be a hand placement/form issue, or just a lack of strength? Any suggestions for what I could do or modifications?

  • Thank you for the review of the RR. I have been following it for about two and a half years and it did wonders for me. Like many others on here, the one problem I see is the length of the routine (1+ hours).

  • Hi there, I want to know if Episoketren System, will work for me? I notice a lot of people keep on speaking about this popular training course.

  • Thanks a lot for the program, Tom! I was wondering if there’s a way to make reverse plank extensions harder or maybe replace with some exercise with equipment ( I have rings, couple of resistance bands, pull-up bar). also with regards to the lying hamstring curls I’m using the progression that you haven’t mentioned cross-legged (one over the other) cause both legs is too easy and one is too hard for me. anyways, maybe this helps someone else to get the most out of this exercise. Cheers!

  • Just want to say a quick thank you, currently not aloud in work for 12 weeks due to my asthma(not good with Covid-19). Starting from today am doing this for twelve weeks an see where am at in the end.

  • As a veteran i get those empty “THANKS for your service” all the time and its so annoying because it dosnt feel sincere they just say it. Sure you can relate…I wish there was a way to thank you properly brother. For now ill just order some of your gear.

  • Awesome motiverende video weer gasten!! Kan zelf ook wel weer ff wat extra discipline gebruiken en nieuwe habits ontwikkelen ;). Ff lekker je buik opzetten aan het begin haha. Zo gauw je gips eraf is weer ff keihard, maar slim knallen!

    PS: wel lachen, iedere keer als je 2 brothers in de titel zet moet ik gelijk hieraan denken:

  • I’ve been using all these workouts that u have made and now it’s all in one video so thank u so much bro.. keep up the gd work (btw I can definitely feel better and I am physically stronger)

  • I have done this workout everyday and now the first circuit of the video messed up for some reason. It was fine every other day. Weird

  • Jake is INSANE. Is he human??? How does he do it?! I LOVE his workouts and his personality:) but if he tells me I’m going to love it ONE more time lol.

  • You’re the best man! I’ve been following you for a while now and I can’t thank you enough for all the killers videos you’ve uploaded. Really appreciated ����

  • ❤️Hi John❤️
    I love you so much. I became a good player. But can you tell me why I fear during the game when the ball becomes mine, but I have many skills and during the game I do not remember them I hope you help me and thank you ❤️

  • I’ve been doing this everyday and at the start it was tough but if you push threw that it really improves your body. Thanks for the vid really helpful

  • The only thing I don’t do as the RR suggests when it comes to workout structure, is the core triplet. They fix the oblique training, and I like to do 4 pairs, horizontal pull-push, vertical pull-push, posterior-anterior core, posterior-anterior legs, and the 9th type is an extra: obliques training/biceps/calf raises etc. Split training is too complicated. But I like to freeze the most of my workout, as you would say, and I pick 2-3 excersises, and I try to progress only those for 4 weeks at least. It wotks very well, it is easy to control the workload that way:)

  • I been doing the first workout for a month, at first it was challenging but I got use to it to the point where it was easy I still do it to this day. Adding the second workout is definitely a step up

  • i did this today, which was the first body work out ive done in about 1 or 2 months because of no training, and i have to say that this is very tiring, and it is quite effective. i hope to see an improvement in my body both physically and mentally, thank you

  • I was doing this yesterday thinking “what kinda dumbass” exercises are these, what could I possibly be working out right now. And then I wake up with mad DOMS today. Thanks for the workout haha

  • Loved it, thanks! Perfect cues and progressions/regressions. I’ve only come across your stuff recently and all of it’s sound. Well done and keep it up, cheers, very inspiring

  • Im not very fit at all. I love football and this is very motovating. How many times would you recommend me to do this per week? I love your videos and you are an insperation to me.
    Keep up the amazing work!

  • Goed bezig! Keep motivated

    Ik train regelmatig in Lindenholt en ben bezig met een Calisthenics in Grave.

    Waar trainen jullie voornamelijk?

  • Hey will, i am definitely gonna work on this as i need to keep my fitness at the top lvl for football but just a quick question as you are a inspiration to me,which jersey number would you prefer wearing while playing in a team and any reasons for that. Keep balling and enjoy yourself.

  • just found this, and I LOVE the fact that there is a modification for someone who cannot do as much as him. So much inclusive. Love it!

  • Yo I want to download this vid so that I don’t need to go online to see it but I can’t because I doesn’t allow downloads. I am sure if I have the opportunity I could be a better player and also be in better shape

  • Yo I want to download this vid so that I don’t need to go online to see it but I can’t because I doesn’t allow downloads. I am sure if I have the opportunity I could be a better player and also be in better shape