BUILD MUSCLE and TORCH CALORIES—Introduction to Calisthenics | Autumn Fitness

Hey, everyone. Autumn here. And today we are talking calisthenics. That means we are going to use our own body weight for our workout today. This is not your mama's calisthenics. It was a term made popular in the 90s, and when people think of it, they think of this stuff, right? That's not what we're working today. In fact, when you get really into these workouts, calisthenics workouts, you're doing crazy pull ups and push ups and jumps and step ups. But we're gonna start with the basics today so that we get basic movement patterns down. I've got seven begin beginner moves. That doesn't mean easy, it just means this is where you start. I've got seven moves for you. We're going to do 10 reps of each move. We're going to hit the entire body. We're going to torch calories. You are going to feel it, you're going to sweat, it's going to burn, but we're going to have some fun. So let's get to it. First move is a squat. You've seen me do it a hundred times. There's a million variations on it. So what we're focusing on today is the true, true form of a very basic squat. So your feet are hip width apart, your toes directly forward, abdominals in, take the arms out in front of you, so they're at 90 degrees. And what you're going to do is you're going to drop as low as you can, you're going to let your butt go back and the weight goes into your heels. So you're going to drop it as low as you can. Now, the key here is you want to get down so that your thighs are parallel to the ground. But you got to do it by keeping your back flat. So you can't do that. You can't do that. You got to be here, everything here. And you're going to drive up through the heels. We're going to do 10 of these. Here we go. We're sculpting our quads. That's the front of your leg. Toning our hamstring. That's the back of your thigh. We're working the booty. So important. Everybody wants a lifted booty. This is how you get it. Gotta squeeze. And you have to be able to do a squat properly before you start throwing weight on your back or in front of you. Keep going. We have three more. Down and up. If you see a little kid ever drop into a squat to pick something up, off the ground, they have the best form ever. I'm gonna hold it here. You'll see a little kid drop down and they'll play down here for like ever. A two year old. Watch them. It's because gravity and the rest of the world hasn't taken a toll on their body and they can just stay here forever. And right now my quads are on fire, so I'm coming back up. Those are your squats. Shake them out. Next exercise is a tricep dip. So we're going on the ground.

Alright, so what I want you to do is put your heels on the ground. Your hands are directly under your shoulders, abs in. We cue it every time. Now you're going to lift your hips up. Because we're doing this at home and we're doing this with minimal equipment. You can always do this, just so you know, off of a fireplace, off of a chair, off of a bench if you have it. But if you don't, you're doing them off the ground. So, hips up, abs in. You're going to bend your elbows, let them shoot out to the side. Your booty goes down and it comes up. Now the key here is my booty's going down because my elbows are bent. I'm not doing this. Not humping the air. That's a different video, not one on this channel. Bend your elbows down and up. You should feel the back of your arm burning. Get those hips up. Lift as high as you can. Please give me one more right here. And very nice. Let's come back up to standing move number three. It's a tuck jump. You can't do a tuck jump unless you've perfected your squat, which is what we worked on on exercise one. So tuck jump. Feet are hip width apart, toes are forward. You're going to drop down into your squat. Now you're going to power off your jumping. And you're driving the knees into your chest, landing with bent knees, weight back in the heels. So none of this. You don't want your knees out over your toes. So here we go again. We drop down and up. Here we go, right into it.

Drive them up. By pulling the knees in, you're working your abs. We have two more.

There it is. Okay, so what are the tuck jumps working? Same thing that the squat is working. Quads, hamstrings, glutes. And by driving those knees up, you're working your lower abdominals. It's a power exercise. It's torching calories. It's a fantastic one. But make sure You've perfected that squat first. This is a fun one, grasshopper. Push up and we'll have a leg twist. Let me show you what it looks like. So we're gonna hit the chest and the abdominals with this move. Hands are directly under the shoulders. Up on your toes. Back is flat. So none of this and none of this, that does not count as a push up. As you lower down, you're gonna swing your leg under. So under, bring it back.

Keep squeezing your stomach. And the stronger you get, the more you will be able to go.

Three.

Two. Last one. And rest. Nicely done. We're coming back up. Split squat jumps, same thing. Quads, hamstrings and booty. Power exercise, torch and calories. So I want a 90 degree angle. Your front knee and your back knee. Drop into a lunge. Explode up. Switch your legs. Make sure your front knee stays behind your toe. Think about getting as high as you can off the ground. That's where all this power comes from. Jumping up. One more.

We're going down to the ground. Single leg, glute bridge, booty work. It's my favorite. Oh, it's so nice to lay on the ground. We're going to work, though, down here. So one leg straight up in the air, abdominals in. I want you to think about your heel lifting the ceiling. So you're going to use your left leg foot on the ground. Drive up. Squeeze your butt. Keep this other leg straight. And this other leg is driving up to the ceiling, so it's not floating back and it's not floating down. It stays up. And you squeeze your hips as high as you can and your butt is firing. It's also being lifted so it's not drooping down the back of your leg. One more. Good. Switch right to the other side. Drive it up. You're gonna find usually one side is easier than the other. On everything you do, we always have a dominant side. So what you want to focus on is trying to get that other side, the weaker side, just as strong as that dominant side. Two more right here. Drive it up. Last one. Squeeze. Good. And to finish it all off, we're gonna hit those abs. So we're staying on our back. Head stays on the ground. Take your legs out, straighten. Draw your belly button in. Press your lower back down. You're going to lift your legs off the ground about an inch. Now we're going to lift up to 45 and you're going to come down to about an inch off the ground. Don't let your lower back pop up. You don't want to work your back. We want to work those abdominals. Keep breathing. Now I'm not lifting my legs all the way up here because that releases the contraction in your stomach and it makes it easier. So that one doesn't count. This one does. Exhale as you lift those legs, press your shoulders down. This is three.

Two, last one and there it is. You guys, that is your calisthenics workout at home. Like I said, just because it's for beginners does not mean it's easy. This is just your starting point. Like I said, you could take this to the park and have a whole lot more fun with pull ups and dips and step ups. Maybe we'll do that next time. We'll see. But thank you for joining me. Be sure to subscribe so that you get two new videos from me every week. If you have questions or comments, leave them below and I will get back to you. Thanks for tuning in. Bye.