 Hey guys, welcome back as you can tell this is not a shocker of the week This is a different format and I want to introduce you to this new Idea that I had since the shocker of the week episodes are getting better and better Obviously it takes more time to coordinate with teams with you know Locations make sure that you have all the equipment and that's why I cannot shoot like three or four every single week But don't get me wrong the shocker of the week series is still alive I will you know upload them as soon as possible. I have a couple more planned and Yeah, as of now, it's just like I need to wait for schedules of Locations to get the equipment so I can actually shoot this stuff So the calisthenic challenge is basically me trying to learn some of the moves in 30 days I started a week ago and I basically blocked my entire routine on what exercises I did I show you exactly what it looked like in the beginning and then I want to show you What it looks like after 30 days? I will also provide you with the exercises that I do So basically you could just watch the video do the same routine that I did And yeah, hopefully we'll be able to do a front lever a muscle up And yeah, I think I want to start with those two because it's pretty hard So what I'm going to do now is I'll watch the video so I can talk over it tell you exactly what I did and then Yeah, basically react to my own workouts, so let's get started Okay, so this is my physique day one As you can see I have a little body fat on the bottom. My back is yeah It's it's okay. It's okay, but I need to reduce some body fat like I want to be extremely jizzled But this is not bad Yeah, okay, so Yeah, I don't really know what to say. It's weird to talk about my own physique, but I know what I want to change All right muscle up. So this is um This is my first attempt of a muscle up as you guys can tell not successful I tried a couple more times That one almost I used to let me pause this so I used a lot of momentum as you guys can tell I Bent my body completely to get that momentum to go all the way up. It didn't work out, but the next one I think I'm I was able to manage it. There we go. Yep. That's the one over here I did it and then I did a couple more Also a lot of momentum. Oh, yeah fail in this one, but a lot of momentum, which is Yeah, basically cheating. I want to be able to do like a very clean muscle up. These are all Yeah, lots of momentum, but for the first day not too bad Boom here. We go to be honest. Let's pause it right here It was it was quite the feeling to be honest like the muscle up is all technique. It's I mean, yeah It's tough. It's a tough exercise, but I'm able to do pull-ups So I was like, okay I'm pretty sure I can do that and after like a couple of attempts I was able to do one or two or three muscle ups, but only one at a time and Yeah, so I was like, okay, how do I get better at this right now? It's just all technique number one step one pull-ups So I started working on pull-ups and what I did over here as you guys can tell I fully extended my arms, which means it's a dead hang and then I tried to go all the way up So my head above the bar boom Obviously after a couple I got really tired and then I wasn't able to bring my chin above the bar, but yeah It's it's day one guys Day one or day two, I don't I don't even know which one that one was okay So there's the second set as you guys can see same thing. I try to like fully extend So I have like so I have the full range of motion for each rep Because if I only did let's possibly I can talk over it So if I just did half once I would not be able to like lift myself From down here or pull myself up from down here if I only do like pull-ups right here, right? That's why for me. It's important to like fully extend all the way up Okay, I think that was that was just like the first exercise that I did as you guys can tell looks pretty painful It's painful to watch Because I looked at um Professional calisthenic athletes and they make it look so easy. Oh next one front lever boom For this one I was surprised that I was able to actually kind of do it Obviously right here. Let me pause right here You can see that my arms are not fully extended, but they should be fully extended So like that the movement comes out of my lats and not like my biceps right now my lat and my abs Or in general my back and my abs my core is up too weak to fully Support my body up there, which is why I need to bend my arms a little bit, but I have to work on that Let's keep watching Okay This yeah, this was an attempt to hold it up there Didn't work out watch this. Okay, so I think that's the one where I really fail. So yeah, I Don't have the strength to hold myself up there from not even for a second So, okay, here's the one tuck lever and then I extend my arms boom gone stop it Yeah, so I tried it this is this is me documenting everything I wanted to show you guys that I am not able to do it Because with the progressions that I will be doing for the next 30 days I will be able to Do a front lever a hundred percent like if I'm consistent with it I know for a fact that I'll be able to do it because you will see the last clip is After one week of me just focusing on the front level lever doing a lot of holds for my abs on a lot of pull ups And yeah, it's it's getting better. So step one strengthen abs. Here we go What I did was always in a hang Why am I not doing an l-sit? Why am my legs? like bent Because I'm not flexible enough and not strong enough to extend my legs fully at the moment So I have to stretch more to that's another thing Um But yeah, I was just holding you sees at different days, but it's every time Um, I'm just holding it for as long as possible for five to seven sets depending on how much time I have at the gym So I think that day with the politis T-shirt, I did seven sets of just um, yeah holds right there I call it the baby l-sit and you can tell on my face. It was it was hard But Here great example I also changed a little bit the earlier one was like kind of like if this is my thigh It was parallel now on this one. I have it like this. So it's a little higher I need to flex my core even more to have my legs up as high as you can see over here and Yeah, also the entire time grip strength because you just you know hang there. Um Um Yeah, I filmed all of them I think I filmed all of the sets, but I wanted to show you guys that this is actually what I do It looks like nothing, but it's a really cool. Oh, that's obviously a different day It's a it's a really cool workout. That is day 304. Um And you can see I have a pump in my lats. They like really wide right now So yeah, I felt good this one's pretty easy now After just three or four days. I felt really confident with the With the movements or with the ones that I picked for the first week See you can do like some twists in there And I'm not breathing as hard as I did in the first first two Days. Okay. Step two tucked front lever. This is one exercise. I have to work on because as You guys can see over here. Look how shaky I am Like my abs are not strong enough to support my body um And it's it's a weird feeling because I want to bring my hip up, but It's it's so hard. It's just like I can't breathe properly and Yeah, so I really have to work on that I have to do and I did seven sets For as long as possible. I think the first one when I started I was able to hold it for like 15 15 20 seconds, but it's hard and then the next one ends like at like 12 seconds and then it rapidly goes down Oh, I think the last set is like five six seven seconds. Uh Yeah, so this is definitely an exercise I have to do I will in the end end of the video. I'll show you exactly what exercises I will be focusing on and you should focus on To yeah to get better at this next one look right here This was after this was the end of the week pretty straight Still same problem. If you look at it my arms are bending So I use my biceps to like lift myself up But yeah, it's getting better. It's a progress. It's progress. I was really happy though this I'm not gonna lie this move feels so powerful And I'm not even close to actually holding myself up there here the next one the tucked one Now you guys see it. Let me pause this for a second. So the earlier one the earlier tucked Lever that you saw my knees were really close to my body on this one I actually managed to bring him a little further outside Which makes it harder because all the weight, you know moves for like forward. Yeah forward This was Progress for me feels way better than when you have the knees like really close to your body. Um But yeah, still still a tough exercise And I'm still shaky like this and I wasn't able to hold it for that long Okay, step four this exercise guys There's a different name for this out out there in online and like just the internet I personally call it the reverse deadlift. Why because it felt like a deadlift look look at it So you're right there imagine there's a weight and now you just stand up. So you bring ah This is so hard. So right here So you're parallel with your back to the floor and your legs are completely straight and now what you want to do is extend Extend your hip and then bring your hip close to the bar so that your legs stay really close to the bar go all the way up Really tough exercise I'm only able to do six or seven and then I need Seven reps and then I need a minute or two minutes of rest because otherwise I feel like my grips like just slip in um Yeah, it's it's it's a hardcore exercise Yeah, I remember that Look at my face. Ah Yeah here And then after one week there we go look It's getting better So now I'm having fun with the workouts First it was like an exercise now. I'm having fun. I did a couple pull-ups then I did my my baby L sit And it wasn't even I mean obviously it was hard but You know, I was able to just switch it up a little bit and do different exercises in one routine and then at this again Boom, I think I did like the bicep Yeah, yep, I think I want to check check check so always abs grip strength Lats um, yeah, and that was the video. Alright guys So that was the first week of me trying to get better at calisthenics and here the five exercises You should do to get better at your front lever or your muscle up number one work on your Pull ups number two Work on your abs strengthen your abs Hang on a bar and then do the baby L sit or if your core is strong enough And if you're flexible enough do an L sit number three tuck front lever For this one make sure you bring your knees up bring it really close to your body and then hold onto the bar and like try to like really breathe and Hold the the position for as long as possible and next one the rise front lever So start from the bottom. Make sure you extend your arms If you have to bend them in the beginning, I assume it's okay because I got better with it But like I said, it's it's me Trying to get better at this if you have any if there are any people out there who can give me tips to be better at it Or faster improve faster. Let me know And then the last one the reverse deadlift so we have the five exercises that I did in In the first week. I really focused on those five exercises I didn't do anything else on to you know get better at my muscle ups or anything else I know you should you know Probably do more like tips and stuff But up my arms are strong enough to you know do the dips so for now I think the main issue for me is to get better at the pull-ups and get the technique right so I can actually Like get myself up there for a couple times not just once alright, so yeah, that was it There was a short recap of week number one Let me know what you guys think if you want to see week two. I mean, I'm gonna post it anyways but obviously I would love to get your feedback and Yeah, for all of you guys who are out there who do calisthenics. Let me know if you see anything just just read in the comment section Um, I'm really curious. I want to learn. I want to get better. I want to do this in 30 days So thank you again for watching make sure you subscribe if you haven't subscribed yet Shocker of the week will come back as soon as I You know have everything locked down and yeah till then yeah, thanks for watching see you next time