 I'm super excited to talk about the second week of me doing calisthenics only. I've seen great progress, not only in my physique, but also in the exercises, like in the exercises as well. So I can perform them better. I can perform more of them. And I already feel stronger, which is amazing. So let's get started. If you haven't seen the first video, click here. I never know, I think it's here. Because then you know exactly what my plan is to start calisthenics and what my workout plan is and how to get stronger in certain exercises. So my overall goal is to be able to do like a planche, like a muscle up, a human flag. And I've been working hard on my abs. Because like I said in the first video, abs are currently my weakness. I need to work on them even more. I'm doing a lot of V-holes. I'm doing a lot of planks. I'm doing a lot of L-sits. It's getting better, but still, I'm struggling to even hold the position for longer than two or three minutes. Like right now, I'm right there at one and a half minutes and then I just fight through sometimes close to two. But obviously, I realized that my back is like giving it, like basically my abs are giving in and then I feel the pressure in my lower back, which isn't good. So I have to bring my legs back. But let me give you an update. All right, so what did I do last week? I did 550 pushups, 300 body rows, but I also included pull-ups this time. I did 20 minutes of V-holes and 20 minutes of planks, 160 dips and 35 minutes of stretching. I basically increase in every single exercise, but the stretching 35 minutes so far is really good for me because I really feel the stretch. I really feel the progress that I'm making, but I don't want to push too much because I was kind of sore the other day because I stretched a little bit too hard. So just from stretching, I was really sore and I had to like step back a little bit. So for now, five minutes per day, 35 minutes per week. One thing that's new to the entire workout plan are handstand pushups. Phil mentioned it in the comment section and he said, why don't you just add some handstand pushups? I'm pretty sure you can do it. I have to say handstand pushups aren't the hardest, but they are also not easy. Like I was quite surprised that I wasn't able to do five handstand pushups in a row, but I also realized that I made a big, big, big mistake. So what I did was I started as always with my dips, with my pushups, with my planks, V-holds, and then I added some handstand pushups, right? So after doing pushups and dips, my shoulders and my triceps were already super, not sore, but like exhausted. So I couldn't do any handstand pushups anymore. Like I did five and then I was like, you know, I can't get up anymore. So after three days, I changed up my workout plan a little bit. I moved handstand pushups to the front just to make sure that they get enough time and focus. So my workouts looked something like this. I started mobilizing every single joint, boom, boom, boom. Even my hip, I did some stretches, especially for chest, shoulder, and lats. And then I started with one set of pushups doing like, I don't know, 15 to 20 just to warm up, nothing crazy, not fast, like really make sure that you just feel the tension. And then I jumped into handstand pushups. I'd always did them against the wall because as of now I don't have the balance or the strength to just do a handstand and actually do a pushup. So I just brought my legs against the wall and I always had something underneath my head to make sure. Just in case I can't push myself up, I don't just ram my head into the floor. So I had something like a cushion or a pillow underneath my head and did as many as I could. I also tried not to do crossfit handstand pushups where I use my legs too much because my goal is not to be fast. My goal is to actually get stronger so I can do certain movements that actually look cool. So I started with handstand pushups, then moved over to dips because it's the second hardest exercise for me currently. Then moved over to pullups and then I did my pushups, my V-holds, and my planks. And after that I did my stretching. I also have to say that the stretching wasn't always right after the workout. Sometimes I did it outside and sometimes I just watched TV while stretching. So the progress that I've seen so far is really good because my body wasn't sore besides that one day where I stretched too much and basically hurt my muscles to a point where I was like, that was too much. Now I have to like step back a little bit. My goals for next week are the following. I really wanna improve my pull-up game and what I think I'm gonna start doing is I'm gonna use resistance bands to get my reps higher so I don't stop at seven or eight reps. I really wanna go up to 15, 20 reps. So I might just use a very heavy resistance band, bring it under my knee and just focus on the exercise and really push towards my chest instead of, you know, just like swinging. I really wanna make sure that I feel the tension and really squeeze those lats. I'm also super excited because tomorrow or actually while you are watching this, I'm right now, while you're watching this, I am moving this entire apartment into the new house. So I'm super excited to establish my gym again so I can do my dips, my pull-ups, my, I can even try a front lever and like see how far I can go. Use some resistance bands and actually force my body to be in that position. So it's like not something new. It's like something that I really wanna achieve and just, you know, basically have a lot of resistance in the beginning, like a band that holds me up. And as soon as I get stronger, I just remove the band. So two goals for next week. I wanna increase the number of every single exercise. So I wanna do more reps for each exercise and at the same time introduce a new one, maybe the front lever with resistance bands just to make sure I always introduce something new. So I never get bored with just doing push-ups, pull-ups, you know, the same routine over and over again. I know for a fact that I need at least two to three more weeks where I just work on the basics. Like I said, push-ups, pull-ups, rrrr. Instead of, you know, switching it up and trying crazy stuff right now. Cause I still don't have the strength to hold myself up in like a front lever or anything. So maybe I'll introduce the tucked lever where I bring my knees really close to my body. But we'll see what's possible. But yeah, as soon as my gym is built again in the garage, I'm gonna start filming every single day of my workouts. I was also pleasantly surprised how my physique changed over only two weeks. Like all I did was calisthenic, basic body weight exercises. And I really forced myself to do, I don't wanna say to go till failure, but I really pushed myself every single day when I couldn't do more push-ups. I did push-ups on my knees. I was struggling every single day and I was getting better every single day. There was only one day where I slowed down a little bit, but I was like, hey, it's okay, my body needs some rest, you know, better and easy day than no day at all. If you wanna get started with calisthenics, I highly recommend you focus on the basic movements. Like I said, the pull-ups, the rows, the planks, the push-ups, the V-holds, the L-sets, stretching, all those things are essential to build a great foundation to do more stuff. And you will see, if you focus on these, you will gain so much strength within a couple of weeks that you will be able to actually try new things because then you can do way more pull-ups and you feel very, like, you feel light. Another tip for the older people, like myself, make sure that you warm up every single day before you do any body weight exercises. I've been doing bodybuilding for so long that my body's used to certain movements, if that makes sense. Obviously, I warm up every single time, but now that I do compound exercises, like all of them are compound exercises, there's a lot of stress on my body and my muscles get worked in a different way. So I really made sure that my entire body's ready for the tension, the different stretches. So yeah, make sure you warm up and stretch every single muscle before you put any weight on your body. All right, guys, so yeah, I'm really excited for week three. I'm also super excited for the move. Like, as you can tell, I have a lot of energy today. I have a lot of work to do. All of this in the back needs to be packed up. The movers come tomorrow at 7 a.m. And then, yeah, I'm gonna move everything into the house, which is gonna be awesome. If you guys wanna workout with me, go to my website, bodyweightbottle.com, become a member and join my exclusive Discord. I'm gonna livestream a lot of my workouts from home, from the new home, from the new garage gym. So if you wanna be part of this, make sure you become a member, join, and then, yeah, I'll see you probably, I think, I think we'll be moved in on Monday for sure. So probably starting Monday, we'll do the live streams. That's it. Thanks for watching. See you next time.