this post was submitted on 10 Apr 2025

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Gonna start the Hybrid Calisthenics for Beginners Program lets be accountability buddies (hexbear.net)

submitted 1 month ago by [email protected] to c/[email protected]

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In my last post I got SO MANY awesome suggestions for exercise routines and videos to help me ease back into being active. One that was suggested is Hybrid Calisthenics, which I think is an awesome start with achievable goals to get me into a consistent routine with my ADHD ass.

It's all based on bodyweight so you can do the exercises at home, the instructor shows you really in depth modifications to make the exercises easier or harder, and he breaks it up into (imo) very doable chunks - 2 different exercises, 6 days a week. I feel like knowing that it'll be such a short amount of time will be motivating, and if I don't do anything else for the rest of the day, I still will have gotten SOMETHING in. He also gives a goal number of reps, so that once you're hitting that number with good form and you aren't dying, you know you should move on to a harder variation.

I did the first day today, and my arms are already sore after a couple hours. So, I think I'm gonna post daily updates on this post as lil updates for myself and I think it could be cool if other people want to try it out and post progress as well! Could possibly be a good motivator! swole-doge

Anyway, here are links to the youtube video and website with the program:

Hybrid Calisthenics Beginners video
Hybrid Calisthenics Webpage

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[–] [email protected] 1 points 3 weeks ago (1 children)

Day 6: I skipped this day because I wasn't feeling it....Oops. I did at least go for a walk on top of the work out yesterday though!

Day 7: I got jacked up on a Celsius and a 24oz cold brew so I was ready to PUMP it up. Ended up doing the sets from yesterday that I missed, and what was scheduled for today, plus some mobility stuff yay!

Mobility Stuff: Arm Circles 20xfwd/bckwd - These are actually pretty challenging if you take it slow and try to get a full range of motion out of them, really kinda pushing the stretch you get. When my arms are sore from other exercises I almost can't manage to do these! I also did 90x90 mobility stretches, rocking from one side to the other for 10 reps. Tried to take it slow withfull range of motion to work on internal/external rotation of the hips.

Wall Pullups: 3x50 (finished)

Actually remembered to do all reps lol. Was able to complete all sets! Second set felt very tough around 40 reps, then I switched to a different wall that I could grip from that was a bit wider, and I think that made the last set easier. Feel like my form was better too, Could definitely feel the burn a bit in my back and shoulders. Still gotta work on keeping my shoulders down and back and brace my core.

Jackknife Squats: 3x25 (finished)

Still pretty terrible form. Recorded myself this time, and I think that's helpful. I was probably doing much better with trying to drive my knees over toes so that I'm in more of an upright position, which I think recruits my legs much more than my back. Just gotta keep working on that form and ankle mobility. May incorporate a resistance band on my thighs to make sure I'm not collapsing inward.

Glute Bridge: 3x40 (did 50 for 2nd set)

These felt pretty good. Idk what came over me but I was able to do 50 for the 2nd set. Probably could've pushed myself more for the 1st set at least, will try to do so next time. Might incorporate a resistance band around my thighs to make sure I'm not collapsing inward.

Straight leg twists: 3x60sec each side (finished)

Did these pretty easily, tried to push my twist a bit more and play with my posture; could definitely feel better muscle contraction this time. Gonna keep workin on form

[–] [email protected] 1 points 2 weeks ago* (last edited 2 weeks ago)

Days 8-13: I went on vacation and then had to recover from vacation for a couple days so I put off my exercises....I walked a TON on vacation though, averaging 10k steps, I believe, between actually walking or moshing/pogoing at some shows for 3-4 days so I felt good about that

Day 14: Humbled the shit out of myself by further correcting my form with both exercises. It makes such a difference in what muscles are recruited when you really pay attention. I thought I was ready to move on to more advanced progressions but uh...May not lol

Wall Pushups: 3x50 (finished)

I watched a video the other day that gives you the cue to "torque your hands into the ground", which I forgot about and that seemed to make SUCH a difference. I think it really helped to take more pressure off of my elbows. When you place your hands on the wall/ground for the pushup, you just slightly rotate your whole hand slightly inwards as you grip the surface. I think this really helps with shoulder stabilization so helps out the entire arm. I could totally feel all of my upper body muscles working this time too: pecs, biceps, traps, shoulders, latissimus dorsi(?). Even the first set felt much more difficult than the other go-rounds, but I was able to complete everything. Good shit. Gonna do it once or twice more before moving to another progression.

Knee Raises: 2x30 (only did 1x25, then 1x15)

I am a dirty liar, these are much harder than I thought. I've got some extra weight on me compared to when I used to do these regularly, so I was thinking that my abs were REALLY contracted enough for my back to stay glued to the floor but uh...It was just fat lol. So I REALLY focused on maintaining bracing my core, keeping my pelvis tilted and pushing my back down. It was kinda defeating because I had to scale back my range of motion a lot, but....I was only able to do like half of what I did before, and doing the movements to failure is a better sign of progress, so....Gonna keep working away at this.