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  • - What's up, Thenx athletes?

  • This is Magga Braco, and today I'm gonna show you

  • a beginner workout to start calisthenics.

  • (intense electronic music)

  • Okay guys, before we start this workout,

  • it's really important to build a strong foundation

  • with the basics so we can move

  • into harder and more difficult exercise.

  • This workout will consist of five

  • basic calisthenics exercises.

  • I will be showing you progressions to these exercises

  • so anyone can complete this workout at any fitness level.

  • Alright, let's get this workout started.

  • First exercise,

  • (knife blade slash) pull-up.

  • Let me show you what that looks like.

  • (slow hip hop music)

  • Okay guys, if you can't do this pull-up,

  • there's always a progression for each exercise.

  • The easier progression for this one is

  • (knife blade slash) jumping pull-up.

  • (slow electronic music)

  • - [Woman] Heria Music.

  • - Okay guys, if you can't do this,

  • there is an easier progression that you can do.

  • (knife blade slash) It's Australian pull-ups.

  • Okay, for this one we're gonna need a lower bar.

  • Let's do it.

  • (slow hip hop music)

  • - [Woman] Heria Music.

  • - Alright guys, the next exercise is

  • (knife blade slash) dips.

  • This exercise could be tough for beginners,

  • but don't worry, there is always easier progressions.

  • Okay, lemme show you what it looks like.

  • (Upbeat guitar music)

  • Okay, if you can't do this,

  • (knife blade slash) try negative dips.

  • (intense hip hop music)

  • (heavy breathing)

  • Okay, if you still have problem with this one, you can do

  • (knife blade slash) assisted dips.

  • You're gonna need a resistance band.

  • Okay.

  • Put your hands over the band

  • and try it.

  • (slow hip hop music)

  • Alright.

  • Dips done.

  • Next exercise,

  • (knife blade slash) hanging L-sit hold.

  • Lemme show you what it looks like.

  • (intense electronic music)

  • Okay, if you can only hold this

  • for a couple seconds, that's okay.

  • Try this easier progression,

  • (knife blade slash) tuck L-sit hold.

  • (intense hip hop music)

  • Okay, if you wanna have a better L-sit hold, try these

  • (knife blade slash) leg raises.

  • (slow electronic music)

  • Okay, next exercise is gonna be my favorite,

  • (knife blade slash) push-ups.

  • Lemme show you what that looks like.

  • (slow electronic music)

  • Keep your core tight.

  • Great.

  • If this is kind of hard for you,

  • we have an easy progression.

  • (knife blade slash) Knees push-ups.

  • (slow electronic music)

  • Okay, we reach the last exercise,

  • (knife blade slash) box jumps.

  • For this one, we're gonna need a box, like this one.

  • (box sliding)

  • Okay, for this exercise, you need to be careful.

  • If this is too high, find that lower surface.

  • (intense electronic music)

  • Okay guys, if you don't have something to jump on, we have

  • (knife blade slash) jump squats.

  • (soft hip hop music)

  • - [Woman] Heria Music.

  • - Okay, if you can't do jump squats,

  • (knife blade slash) do squats.

  • (soft hip hop music)

  • - [Woman] Heria Music.

  • Heria Music.

  • - Alright guys, that completes

  • the best beginner routine to start calisthenics.

  • If you liked this video, you smash this like button,

  • and share with a friend that wants to start calisthenics.

  • And remember guys, subscribe to our channel.

  • We post videos like this every Sunday,

  • 8 p.m. USA Eastern Time.

  • And if you wanna get in the best shape of your life,

  • sign up right now in Thenx.com

  • to get access to daily workouts,

  • workout programs, and technique guides.

  • And download the Thenx app in the App Store

  • to take the workouts with you everywhere.

  • Thanks for watching, and if you wanna check it out,

  • my personal content, go right now to my user channel.

  • The link is below.

  • (kiss) Bye.

  • ("Patient" by Chris Heria)

  • Listen right here, lil mama, you back

  • The way I make you feel, like you just cut the back

  • The Benny in the coochie, you know that I am

  • ♪ I ain't tryin' a brag

  • ♪ I'ma be patient

  • Patient

  • Money won't come when it want to

  • ♪ I'ma be patient

- What's up, Thenx athletes?

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