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Calisthenics: full body weight training with NO GYM
Course workout plan and instructor introduction
Course and instructor introduction (2:31)
Alex Genadinik second instructor introduction (0:45)
How to make the course perfect for you and fit your needs (1:21)
Discussion of how to make your muscles appear nice and toned (3:14)
Stretching routine before working out
Basic stretch routine for your full body before you expercise (11:14)
Leg training exercises and workout
Basic squats (1:04)
Advanced squats squat jumps (0:54)
Side squats (0:42)
Lunges (1:04)
Advanced lunges alternating jumping lunges for quickness and explosiveness (0:27)
Lunge twists and advanced lunge variations (0:40)
Advanced lunges lunge hops (1:08)
More advanced squat and lunge combinations (1:09)
Proper squat and lunge technique (0:49)
Wall squats (1:52)
Squat and lunge modifications for people with knee problems (1:42)
Quickness, agility and foot speed drills (2:25)
Toe taps (1:34)
Butt kickers (0:48)
Knee raises
Skater side lunges (1:23)
3 calf muscle exercises to increase explosiveness and acceleration (1:52)
Hamstring exercises to improve speed and acceleration (1:15)
Exercises to work out your abs
Abs intro (1:09)
Basic crunches and sit ups (2:07)
Basic ab workout position from which everything else starts (1:35)
V-ups (0:47)
Advanced v ups (0:48)
Bicycle situps to work the sides of the abs (0:35)
Advanced side sit ups (1:20)
Flutter kicks and scisor kicks (1:28)
Putting it all together for a great ab workout (1:04)
Back and core training for more balance and strength
Plank the correct form (1:07)
Advanced variation of the plank (1:13)
Superman exercises to strengthen the lower back (1:03)
Be stronger: exercises to strengthen arms and chest
Arms and chest intro (0:13)
Basic pushups correct form (2:49)
Diamond pushups (0:31)
The plank pushup combinatio to add to your workout (1:22)
Mountain climbers (1:36)
Advanced mountain climbers (0:20)
Advanced mountain climbers with a pushup combination (0:45)
Where to train for free (1:03)
Sitting dips easy to start that are very good for your arms and triceps (0:36)
Dips (0:52)
Advanced dips (0:29)
Advanced pushup with elevation (0:46)
Pull-ups!
How .to work up to your first pull up (0:56)
Doing pull ups (3:15)
Making things more advanced
Advanced variations combining lower-body, upper body and cardio in on movement (1:44)
Another advanced combination pushup to squat jump to jump (2:46)
Natural ways to improve performance (more coming in October and late 2015)
Natural ways to improve performance more coming in October and late-2015 (2:24)
NEW-What to eat before workouts to improve performance and have more energy (4:31)
Discussion of how to make your muscles appear nice and toned
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