It can seem a bit overwhelming.

The purpose of this post is to provide you a list of some of my favorite YouTube channels, and show you where I sometimes go when I need to learn something new.

This list is in no particular order or ranking. This list is based on these guys being, what I like to call my top list. They are sort of like your own personal board of advisers, and you can go to them whenever you want, FREE of charge for advice and pearls of wisdom.

We all can benefit from learning from these calisthenics experts.

1. Al Kavadlo

If there was ever someone more humble and just down right helpful considering his world class expert status, it has got to be Al Kavadlo.  He is the leading expert in the world of calisthenics, answering visitor questions to his YouTube channel on a weekly basis.

He is a true calisthenics practitioner living what he preaches by only using just his own body weight as  his gym. He is not against incorporating weights into your regimen, he just prefers not to.

In addition to being the leading expert, and a YouTube star, he is also a prolific writer with five books to his credit, such as:  Zen Mind, Strong Body, Stretching Your Boundaries, Pushing the Limits, Raising The Bar, & We’re Working Out!

You can find his YouTube channel by clicking the link (https://www.youtube.com/user/alkavadlo/)

You can also find him at his website: http://www.alkavadlo.com

You can also check out this interview I did with Al

Check out this great video on one arm push ups.  (Time: 1:56 minutes)

2. Barstarzz

BarStarzz is an international workout team determined to inspire the world to workout and live healthy lives. BarStarzz members train their bodies through creative calisthenics, building from basic body-weight exercises to create new moves and push the physical limits of the human body. We believe working out should be fun and simple and diet should involve lifestyle choices not short-term experiments.

Founded by Ed Checo (pictured on the right), it has now become a huge positive movement in the world of calisthenics. Ed has created some of the most inspirational and motivating YouTube videos out there. He and his international workout team can be seen all over YouTube. They are making a positive change in the world of health and fitness.

There are videos at least every week and sometimes more than once a week. The topics cover everything from instructional, tutorials to inspirational stories from around the world.

Check out this video on this 64 year old grandfather (Time 3:13 minutes)

You can find his YouTube channel by clicking the link (https://www.youtube.com/user/OfficialBarstarzz)

You can also find them at their website: http://barstarzz.com/

 3. Strength Project

Strength Project was founded by Arash Baboo in 2008, originally under the Channel ProjectStrength.  In 2009 the channel name was switched to StrengthProject.  Strength Project today hosts a variety of movement related tutorials from gymnastics, breakdancing to weightlifting.

StrengthProject was also responsible for the viral sensations such as most notably CT Fletcher, the Kali Muscle story, and a host of other collaborations. It is without a doubt one of the best YouTube channels on calisthenics and body weight training, with clear and concise instructions. The only caveat is that the videos are rather sporadic, so you have to subscribe to get the updates of new videos.

Strength Project was founded by Arash, however it is now comprised of many well known calisthenic experts such as Sam Tribble.

Check out this video of Sam Tribble, (Time 1:52 minutes)

Arash is one of the foremost YouTube cinematographers that has captured some impressive and incredible videos. check out this video of Kali Muscle, (Time 9:08 minutes)

You can find his YouTube channel by clicking the link (http://bit.ly/1K3WrSC)

You can also find them at their website: http://strength-project.com/

You can visit their Facebook page at https://www.facebook.com/strengthproject

Additional Great YouTube Channels

Here are a list of some my other favorite channels:

ChickenBreast TV

Alex Dieck aka Pro D has a great channel with a ton of fantastic videos on calisthenics. I have learned a ton from him and its worth checking out his videos.

He is just an all around nice guy putting out great and useful content.

You can find his YouTube channel by clicking the link: https://www.youtube.com/user/ChickenBreastTV/

You can visit their Facebook page at https://www.facebook.com/alexakaprod?fref=ts

Calisthenics & Weight Training

Kris Karlsson runs this channel and has a fantastic site and super popular YouTube channel, simple for his great content. Again like with Alex I have learned quite a bit from his channel.

You can find his YouTube channel by clicking the link: https://www.youtube.com/user/fitnessclown

You can visit their Facebook page at https://www.facebook.com/cwtraining

Calisthenic Movement

Out of Europe these two have been providing super helpful videos for some time now, and are a favorite among real enthusiasts of calisthenics and body weight training.

You can find his YouTube channel by clicking the link: https://www.youtube.com/user/Calisthenicmovement/

You can visit their Facebook page at: https://www.facebook.com/pages/Calisthenic-Movement/154846744637610

You can also check out their website at: http://www.calisthenic-movement.com/english-version/

Corey Hall

Corey Hall is another one of those really helpful YouTube channels. He provides great content and is just a real down to earth guy. Again I have personally benefited from his channel.

He really has a great way of explaining the difficult and especially his videos are useful all levels from beginner to advanced.

You can find his YouTube channel by clicking the link: https://www.youtube.com/user/cth38881

You can visit their Facebook page at: https://www.facebook.com/pages/Corey-Hall/457762710952843?ref=hl

Calisthenics Kingz

Hit Richards is one of the forerunners in the world of calisthenics and has been at it for some time now. He is one of the first YouTube channels that started to making videos in this genre.

You can find his YouTube channel by clicking the link: https://www.youtube.com/channel/UCoCDr7PrNiWujqLA78UxZng

You can visit their Facebook page at: https://www.facebook.com/THECALISTHENICSKING

You can also check out their website at: http://www.calisthenicskingz.net/

Brendan Meyers

Brendan Meyers has an incredible story going from skinny to ripped and muscular, he’s has got a ton of helpful videos on YouTube.

You can find his YouTube channel by clicking the link: https://www.youtube.com/user/leftyjrpro

You can visit their Facebook page at: https://www.facebook.com/BrendanMeyersOfficial

You can also check out their website at: http://brendanmeyers.com/

Fitness FAQs

Daniel Vadnal provides great content and no-nonsense approach to calisthenics.

You can find his YouTube channel by clicking the link: https://www.youtube.com/user/FitnessFAQs

You can visit their Facebook page at: https://www.facebook.com/FitnessFAQs

Al has been featured in The New York Times and is a regular contributor to Bodybuilding.com and TRAIN magazine.

The author of four books, including Stretching Your Boundaries and Pushing The Limits!, Kavadlo is also known for his appearance in the popular Convict Conditioning book series.

I am a huge fan of Al, because he simplifies the art and science of calisthenics so that people from all walks of life can enjoy the fun in exercising using one’s own bodyweight.

I have personally learned so much from his videos, blog, and I am currently reading Raising The Bar, which is a book I recommend for anyone wanting to learn about Calisthenics.

When I emailed Al for this interview, he responded almost immediately.

Considering he is such huge demand from his media interviews, books and as lead instructor for the Progressive Calisthenics Certification (PCC), I was incredibly honored that he agreed to take time from his busy schedule to do this interview.

I wanted his take on questions outside of the normal sphere of diet and exercise that I am sure he asked on a daily and weekly basis.

I wanted to know what makes him tick. What he considers “success” and what were some of the more challenging decisions in his life.

Here is my interview with Al Kavadlo.

Hi Al, thanks for your time…

What’s the most important life lesson you have learned thus far?

To take accountability and not blame others when things go awry. Every individual is personally responsible for their own success or failure; you reap what you sow.

What’s the most important habit that you think has contributed to your success?

Consistency. I work hard every single day.

In one sentence or phrase how would you define success?

Success is being able to live the life you want without harming others or compromising your integrity.

Who are your mentors and why?

I’ve had many mentors over the years but most of them are people you’ve never heard of. My parents were both tremendous influences on me, for example. Why? Because I was around them all the time growing up!

What was the most difficult decision you had to make and why?

Putting aside my childhood dream of being a musician in order to pursue a career in the fitness industry was tough, but it wound up being a good move!

What was the best decision you made and why?

See previous question.

Could you tell us about some of the more important projects you have going on or coming up in the future?

I just released a new book, called Zen Mind, Strong Body. You can find out more about the book and/or get a copy here: http://www.dragondoor.com/eb81/?apid=4e8cb1ea167b0

I also teach a course called the Progressive Calisthenics Certification that is all about bodyweight strength training. More info is here: http://www.dragondoor.com/workshops/pccworkshop/?apid=4e8cb1ea167b0

Wow, thank you very much Al,

That was huge…..you are such an inspiration….thank you.

To learn more about Al Kavadlo go to his website www.alkavadlo.com

Check out this epic video of Al performing some pretty freaking incredible feats:

(Time: 1.55 minutes)

Rather than complicate things with a gluttony of  useless exercises I decided to stick with the basics. Rather than re-invent the wheel, I scoured the web for what I believe are some of the very best examples of the exercises visually performed almost flawlessly.

1. Push ups
2. Pull up
3. Dips
4. Abdominal
   
5. Squats
6. Lunges
7. Sprints

1) Push Ups

Corey Hall has a great YouTube channel. The guy really knows his stuff. This video covers everything from how to do a standard push up and the right technique to a fantastic chest routine. You can also check his website out at http://www.coreyhallfitness.com/

Level: Beginner-Intermediate (Time: 7:10 min)

Level: Advanced (Time: 10:00 min)

2) Pull Ups

Strength Project is another great YouTube channel that has a ton of great videos. they also have a website you can check them out at http://www.strengthproject.com/

Level: Beginner (Time: 3:07 min)

Level: Beginner/Advanced (Time: 2:31 min)

3) Dips

For this particular exercise I have chosen two different videos from Baristi Workout (Beginner) and the other from Calisthenics & Weight Training (Advanced)

Level: Beginner (Time: 1:59 min)

Level: Advanced (Time: 2:12 min)

4) Abdominal

Who better to learn from the Frank Medrano, he is one of foremost calisthenic experts.

Here is a great routine.

30 Seconds Plank Right Arm Off Ground
15 Reps Right Leg Knee Tucks
30 Seconds Plank Left Arm Off Ground
15 Reps Left Leg Knee Tucks
30 Seconds Plank Hold Right Side
30 Seconds Plank Hold Left Side
30 Seconds Plank Hold
15 Reps Crunches Knees Raised
15 Reps Side Crunch Right Side
15 Reps Side Crunch Left Side
15 Reps Leg Lifts

(Time: 2:22 min)

Here is another routine:

30 Second Mountain Climbers
15 Double Crunches
30 Second Mountain Climbers
15 Double tap Twist Crunch One Side
30 Second Mountain Climbers
15 Double tap Twist Crunch Opposite Side
30 Second Mountain Climbers
15 Seated Knee Tucks
30 Second Mountain Climbers
100 Flutter Kicks
30 Second Mountain Climbers
30 Second Crunch Hold

(Time: 2:40 min)

Here’s a second abdominal routine, I like to mix up the routines and movements, doing a total of 12-15 sets (12-15 exercises) this routine only has 9 exercises, but you could add 3 more if you like:

30 Crunches
20 Bicycle Crunches
20 Sky Touches
30 Second Rest
20 Crunches
10 Single Leg Toe Touches (Each leg)
10 Single Leg Crunch (Each leg)
30 Second Rest
30 Crunches
15 Oblique Toe Touches (Each side)
30 Second Leg Flutters

(Time: 5:17 min)

Intermediate Abdominal Routine

10 Sky Touchers
10 Single Knee Crunches (Left Side)
10 Single Leg Toe Touches (Left Side)
10 Single Knee Crunches (Right Side)
10 Single Leg Toe Touches (Right Side)
10 Crunches
10 Rainbows
10 Knee to Elbow Crunch (Left Side)
10 Knee to Elbow Crunch (Right Side)
10 Side Toe Touches (Left Side)
10 Side Crunches (Left Side)
10 Side Toe Touches (Right Side)
10 Side Crunches (Right Side)
20 second hold Plank

(Time: 4:21 min)

5) Squats

Al Kavadlo is a leading Calisthenics and Bodyweight exercise experts. This is probably one of the best videos on this subject being the most advanced calisthenic squats. He covers beginner to more advanced moves. Here is his YouTube channel

Level: Beginner –  Advanced (Time: 1:38 min)

For those of you Beginners out there, here is a really well done video on Leg Squats from  calisthenicsVs.age

Level: Beginner (Time: 4:04 min)

6) Lunges

Calisthenics & Weight Training has a great video that I personally gleaned some jewels from and incorporated into my own leg workout.

Level: Beginner to Advanced (Time: 3:58 min)

7) Sprints

This is an excellent video on sprinting and Charlie Francis, an Olympic training coach, that passed away in 2010.

(Time: 4:44 min)

For more videos on applying the techniques by Charlie Francis, here is Bert Hill NFL Coach applying the Charlie Francis system to the Detroit Lions

(Time: 11:26 min)

So there you have it the 7 Top Calisthenic Exercises. It’s been my personal goal to master all 7 before I go on to more advanced or extreme calisthenics. Now granted, each and every one of us is at a different skill level. If you find that you have indeed mastered all 7 of these calisthenic exercises, then by all means ignore this post.

But as I have learned in my short time on this planet, I still have a lot to learn. And especially with calisthenics there is always some sort of change or tweak you can do to just slightly alter the exercise to make it more difficult.

The key is to decide.

Probably the best piece of advice came from author and speaker, Tony Robbins. Tony was talking about the power of decision making and he summed it up into four pretty simple steps.

1) You MUST first, clearly decide what it is that you’re absolutely committed to achieving.

2) You’re MUST BE willing to take massive action.

3) You notice what’s working and what’s not.

4) You continue to change your approach until you achieve your goal.

Step 1: Decide

Everything first starts with a decision, It seems so trite but yet it is so true. The decision to get in the best shape of your life is a decision and the decision to  just sit on the couch or at your desk and put off working out is also a decision.

Deciding is not wishful thinking. It has to be a MUST. If it is not a MUST than it is just a should and you when was the last time you were motivated to do anything that was driven by a should?

First decide what are your fitness goals? Other decisions may include how much time per day can you really truly devote uninterrupted free of distractions to your health? You MUST decide on your fitness and health goals and the frequency that you can commit to.

We are talking about your health. It is the single most important thing you have on the planet. What are you willing to do to being in the best shape of your life?

You must also be somewhat realistic. If you have not worked out in quite some time than give yourself a realistic time frame and expectations but set the bar high. The higher you set the bar the more you have to fuel the fire of motivation. Also note health is not a destination it is a journey. It takes commitment, consistency, persistence and determination. I would be lying to you if I said it was easy peasy. But it first begins with a decision.

Step 2: Act

The next step is to take massive amounts of action. Almost to the point of being ridiculous. We are talking about your health. So it deserves some proper attention and taking massive action is perfect.

What is meant by massive action is if you want to workout do one thing now that would point you in the direction that you wish to be. For example,  you came to this website, which was action in and of itself, now based on your fitness goals go Exercise Prescription and begin creating your own workout routine.

If you having difficulties coming up with ideas here are some great links and videos that you can incorporate into your workout routine:

WORKOUT GENERATOR
Workout Generator is a FREE online app that you just enter your information and it pops out a prefab workout routine based on your answers. http://www.sparkpeople.com/resource/fitness_plan_generator.asp

WORKOUT LABS
Workout Labs has some FREE printable illustrated workout routines. Granted not all are FREE. Last time I checked there were 22 routines and 11 were FREE. Just hover your mouse over to see which ones are FREE and which are not. They also have a fancy dandy FREE custom workout plan app, where you can create your own workout plan. It’s pretty slick
http://workoutlabs.com/workout-plans/ (Prefab Workout Plans)
http://workoutlabs.com/custom-workout-builder/ (Create Your Own/ DIY)

CALISTHENICS WORKOUT
Fortis has a slew of calisthenic workout routines minus photos, so unless you are familiar with the terminology you might get lost. But they have some solid routines. http://fortismag.com/calisthenics.html

5 Exercises included in Calisthenics Workouts (Video below)

5 of each Calisthenics exercise will build your basic strength, once you can perform 5 sets of 5 reps in each exercise, you’re ready for the intermediate 5×5 Challenge and the advanced Challenge too. So what are these simple workouts which will kick-start your calisthenic strength?

• 5 Australian Pull-ups
• 5 Lying Knee Tucks
• 5 Split Squats (Right Leg)
• 5 Split Squats (Left Leg)
• 5 Push ups

Level: Beginner (Time: 1:29 min)

EXAMPLE WORKOUT ROUTINE (Video below)

Train at level where you can manage as many reps with good technique and form.

Set rest (Rest between exercises)

Start simple.

Do alternatives/adjust for elevation/angle if needed

• Inverted Rows: 15-20 reps/3-5 sets
• Standard Push Ups: 15-20 reps/2-3 sets
• Squats: 15-20 reps/2-3 sets
• Lunges: 10 reps EACH leg/ 2-3 sets
• Calf Raises: 15-20 reps or one leg 10 reps/2-3 sets
• Pike Push Ups: 10-20 reps/2-3 sets
• High Rows: 10-15 reps/2-3 sets
• Knee Raises and/or Crunches: 10-15 reps/2-3 sets
• Plank: One/A couple of sets holding as long as possible

Level: Beginner to Advanced (Time: 6:13 min)

Step 3: Notice What’s Working
This one is pretty easy. If you are getting results and gains than you will see the fruits of your labor. It’s best to be patient and wait 8-12 weeks. The first 30 days you may see improvements but everyone is different and you need to stay focused and not abandon your routine simply because you don’t look like a fitness model. Remember the goal is improved health and fitness and that it is a journey.

If you see that after 8 weeks you are not seeing slight improvements it may be time to re-evaluate your workout routine. More importantly are you eating and getting enough sleep each and every day. That is paramount to just about any type of training you do.

Paying astute attention to what’s working and what’s not working will make a huge difference in your progress towards your goal(s).

Step 4: Change Your Approach Until You Achieve Goal(s)

Flexibility is the key in this step. If you are working out and you notice that it’s not working change. I am sure you are familiar with the quote by Einstein on the definition of insanity, if you are not. Einstein defined insanity as; “Doing the same thing over and over and expecting a different result.

It would be shear madness and insanity to continue working out the same way if you are not getting any results. For that matter, it would also make sense to change and seriously take a look at what you are actually putting into your body in the form of food, if you are not growing and seeing any type of gains.

In addition, and I can’t stress this one enough, sleep sleep sleep. You body recovers when are resting and not when you are working out.

In conclusion, everything in life starts with a decision. The direction and where one goes based on that decision is entirely up to him or her. I can say emphatically, that even the idea of making no decision and not doing anything about improving your health and the quality of your life is also a decision.

Albeit, a very risky and somewhat dangerous decision. I mean, come on, we are talking about your health what better time to be in the best shape your life than now.

Note: Here is an additional audio on Tony Robbins on the Power of Decision Making (Time: 6:16 min)