Today I'm going through a full body weighted calisthenics workout. To do weighted calisthenics a weight vest or a dip belt is best but if you don't just load stuff into a back pack, whether its books or rocks or even bottles of water it will do the job, just use a towel or something to pad the section that will be on your lower back will just make it that little bit more comfortable. This video will consist of two workouts, one is a minimalist
weighted calisthenics workout and the other is more well rounded allowing for more angles and muscles to be hit so lets begin

The first workout which will be a minimalist weighted calisthenics workout will consist of just 3 exercises. This is perfect for people that prefer this approach which is me included and are short on time and want to focus and master less exercises. This workout you are more than capable of building full body strength and size so don't let the word minimalist you think minimal gains, its doesn't. You can do which ever rep range you prefer but if you are focused on strength than 5 reps and lower is the best bet so lets look at the exercises

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1 The pull up, you can do the pull up the chin , neutral grip or whichever vertical pull exercise you want, ring pull ups can be great too as they can be more comfortable to do and allow a hybrid of pull up and chin up in one. also easier if you are doing to do chest to bar pull ups too. If you don't plan to do any rowing exercises either doing chest to bar pull ups can be great to add in due to the higher mid back activation. Remember full range of motion through out and don't use momentum to hit your reps, that wont help you in the long run

2 The push up, This is a great exercise and will allow you to know hit the pushing muscles. Some people may prefer the dip due to it being harder but once you start adding weight its not so much as a factor as you can just add more weight now you can even make then harder and activate the pecs MORE and even a great range of motion doing them on rings,
If using a weighted vest the kensui ez vest is my favourite as you can load a large amount of weight on. If you want to know more about it check the review video at the end of this video. You can even go further and do rings turned out push ups to make it even more challenging

3 the step up . We need to finish the workout with a leg exercise and there isn't better than the step This will really hit the legs hard which are hard
to do with just bodyweight exercises. The step up because is great because you can change the focus on the muscles you use more by how you step up and the angle of your body. The step will allow you to build great legs for aesthetics and performance.

so now's lets look at the fuller full body workout for any of you that want to do more exercises or hit the body from more than one angle. lets look at it now

so in this workout we will be keeping the base workout we have previously seen but we will be adding 3 extra exercises.

so to fully round out your back training we will be adding in the weighted inverted row, its much better doing these on the rings so you can adjust it to perfectly fit you and you can even
spread the rings apart for extra back stimulation. this will allow you back to be hit from the vertical and horizontal angle

The next exercise will be the handstand push up. This will allow you to focus more on the shoulders and hit the body from a vertical pushing angle. This will also allow you to really hit the traps which can be a little harder to do when only doing calisthenics. I again highly recommend the kensui ez vest again that other weight vests as most will just slip down, if you only have a dip belt it will be harder to do and you maybe better doing weighted push ups and weighted dips instead so work with what you have and the gains will still be great.

The next exercise is the pistol squat this will finish of your leg training, pair up with the step up and the whole of the leg will be hit. unilateral work
is great because not only does it make it harder but also works your balance and stability. If you don't have the mobility to do it you can use straps TO DO THE EXERCISE WHILE WORKING ON YOUR MOBILITY

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