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Hello my friends, it is your brother Hampton from Hybrid Calisthenics. Here's a workout you can do from home for beginners. If you're a little bit out of shape and you want to get back into it, this is for you. This is a follow-along workout, so you can exercise with me. This routine will work your entire body, but it is broken up into three days, so I will make three separate videos. In this video, we will focus on push-ups and leg raises, which will focus on our arms, chest, and core. For more information on these exercises, I have a free online fitness course on my website, hybridcalisthenics.com. The routine is completely free. I just want a place to put the information, and you can find out more about the routine there as well. You'll see in just a minute that every exercise we do has a goal of sets and reps. Now, if you can't quite follow along for these goals, don't worry. You can pause the video, take a break for a minute or so, and come back to it. You will get better and stronger over time. If you can't hit these goals, you can actually move on to a harder variation of that exercise. Again, I cover this on my website. Finally, I thrive on your comments and questions, so if any part is unclear and you have questions, please comment below. I will try to answer them, and this will improve future videos and content. Let's go.
Okay, the first exercise we're going to do is the wall push-up. If you're familiar with my content, you're probably very familiar with this exercise, because I talked about it like a hundred times. It's a very useful exercise to get started. One important note when doing wall push-ups is not to have your hands too low. This isn't necessarily bad, but it can make your wrists have to bend more, and this can hurt for beginners. Have it around shoulder height. Our goal is three sets of 50. Let's see how we do.
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That was our first set. We're going to rest for a few minutes, like three to five. You can pause this video, go get some water, and come back. I get asked a lot about why I wear jeans when I exercise. Well, first of all, they protect me from the mosquitoes that are outside, and second, they are stretched, so they allow me to have pretty good mobility, and I don't really need to change into workout clothes. How I dress is, my workout clothes are my workout clothes. Correction: I dress in my workout clothes. Okay, second set here goes.
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All right, that was our second set. Again, if you can't do all of these, don't worry. Just do as many as you can and then watch me do the rest, or if you need more time, you can pause my video. I can wait for you, and then you can finish them. All right, last set here goes.
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That was the final set. Good job. Take a break for a few minutes, get some water, take a breather, and we'll move on to the next exercise, which is core work.
All right, our next exercise is the knee tuck. It's a good entry-level core exercise. You can do these on the edge of your bed or in a chair if you're unable to get on the ground or on a lower stool like this. At first you might have to do them real quick and jerky, like that, but over time, try to control every inch of the movement. Pause at the top and go down. As a general rule, we want to exhale as we go up and inhale as we go down. If you need more air, you can breathe in between reps. Our goal is three sets of 40.
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That was the first set. Two more to go. These were a little bit harder than I remember, so if you kept up, great job. People also ask why I wear flip-flops. Well, truth be told, I kind of like being barefoot. Shoes feel like a prison for my feet, so if I'm wearing any shoes at all, consider it a victory. All right, here's the second set.
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All right, that was the second set. Comment down below if you think these are hard. Rest for a few minutes and stretch. Just stretch the abs, the hip flexors, the entire front of your body, the anterior chain. Then do some hula rotations, both ways. Better hurry, because the sun is setting. All right, let's do our third set.
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That's it, that's our Day 1 workout. I personally do these on Monday. Our next video will cover pull-ups and squats. I hope this helps. Please let me know if you have any questions. Have a beautiful day.