Calisthenics routine I can do at home after working a 7 hour

>>35656178
buy a gym membership and stop giving yourself the excuse "i work physical labor"

Fuck off lad, its hard tiring work and I can't be bothered with gym when I come home, also I want to do calisthenics

>>35656303
you are lazy and unmotivated

File: image.jpg (311KB, 601x1600px) Image search: [Google]

311KB, 601x1600px

>>35656303

>>35656178
>>35656303

Confirmed for not making it

>>35656336
Quite the opposite man, re read my initial question

>>35656338
This seems hard to follow, mind breaking it down for me?

>>35656374
You never asked a question, for one. And two: not gonna make it.

>>35656389
Alright I'll let u think that u little gains goblin faggot

>>35656178
Just stick with the basics, do as many as you can. Front grip pull ups, chin ups, hanging leg raises.

Cailsthetics is great.

>>35656178
RIP doorframe

>>35656178
stop being a pussy, I do 8-10 hours of manual labor then hit the gym on my way home.

>>35656178
Torrent "Convict Conditioning" book, skip all of the bullshit at the beginning. he lists 6 exercises and each one has 10 levels of difficulties, 1 = just got out of a hospital, 10 = god tier difficulty

>>35656387
Start at the easiest exercise. Do three sets of 8-12 repetitions. Once you can do them, start doing the next exercise.

Your routine could be:
AxBxAxx
BxAxBxx
A being:
>squats, horizontal pull, handstand push-ups, leg raises
B being:
>squats, pull ups, push ups/dips, plank
You warm up with an easier exercise for a set or two.
You do some dynamic warm ups before jumping into the routine. You could run on your off days.

>>35656435
>>35656466
>>35656498
Thanks for your help guys

>>35656461
Well you're either superhuman, roiding, or not doing much work at work

What actually keeps those pullup things for your door in place? I thought if it was in between the door frame it would just be the tension on each side, but above it? Do you have to drill a hole or something?

>>35656649
The tension on each side and your weight pulling down on it which keeps it in place on the door frame ledge thing

>>35656178
I work manual labor as well. I just get up early on mon/wed/fri's and do icf at 4:30 in the morning. Just advice from a novice lifter

>>35656178
Convict Conditioning has some programming that is rather questionable. Personally I'd do either the Starbodyweight routine or the Reddit Bodyweight routine when you're starting. If you want something a little more complex and skill-orientated look at Foundation.

There is also a Bodyweight General over at /asp/ with plenty of information and routines.