Made this for yall WARMUP Leg swings 30s Hip opener rotations 30s 10 double leg hops ¼ Squat Jumps 3 to 5 mins cycling WORKOUT Neutral stance squat 3×10 Wide stance squat 3×10 Close stance squat 3×10 Assisted sissy squat 2×6 Assisted sissy squat 2×6 with pause 1 to 2s Assisted bent pistol squat 2×6 to 8 reps per leg Eccentric low assisted pistol squat 1×6 to 8 reps per leg Wall pistol squat negatives slower Wall sit 3×30-60s (10s rest) Bent back lunges 3×10 per leg Upright back lunges straight back 3×10 per leg Floor sliding single leg curls 3×8 to 10 reps per leg Bent back Bulgarian split squat 1×8 per leg Upright back Bulgarian split squat 1×8 per leg COOLDOWN Hip abductor 60-80s Standing head to floor 60-80s Floor single leg 60-80s each Floor knee to chest 60-80s each Standing heel to glute 60-80s each EDIT: Thanks for the likes💗
@NativeAmericanSwag
8 ай бұрын
Thank you!
@emanon8112
8 ай бұрын
Thank you so much ❤❤
@L-h8py
8 ай бұрын
You’re an awesome and thoughtful person! Thank you so much.
@serenendovi8790
8 ай бұрын
Not all hero’s wear capes 🤝
@Xdance88
8 ай бұрын
Do this list for abs workout of her please
@piper_ts
8 ай бұрын
Finding you was a BLESSINGGG. Amazing work
@PgirlRangerz
8 ай бұрын
I absolutely love how this video is shot! It just looks more intense & cool lol but im here learning about calisthenics workouts. Great video!
@thegreatestyoutubeuser
8 ай бұрын
I feel like you should do a Q & A video!! There are so many unanswered questions for calisthenics
@xjnt
9 ай бұрын
I love this woman♥️
@GreggthaChristian
6 ай бұрын
You're gorgeous 😍 congrats on your success 🙌🏻 God bless
@MC-cf6iu
8 ай бұрын
could you make a full body workout please? keep up the great work!!
@clareangel6218
8 ай бұрын
Thank you, I’ve been using your worksheet for this & wanted to know what the progression would be? Thank you
@jacintaluna9138
3 ай бұрын
Can you creat new video with the same workout but please put some minutes for each session and time break so this way I know how long I can follow . This is so hard for me to catch up and I know you have already created a good content but please
@negid9459
9 ай бұрын
It's so fantastic I really like your videos 🤍✨
@LaithAl-Rubaie
3 ай бұрын
1 like = 3 squats edit: thank you guys till now I have done 81 squat edit: 102 ✨✅ edit: 162 🫂✅ edit: 300 🫨✅ Edit: 1000 😌✅️
@hawraalkaaf2696
3 ай бұрын
Do your squat girl ❤
@LaithAl-Rubaie
3 ай бұрын
@@hawraalkaaf2696 I'm a boy + till now I have done 81 sauat only from this comment + i do 30 daily
@christophespiesser1850
3 ай бұрын
Vidéo ?!
@paolandreaarcos7322
2 ай бұрын
100#
@LaithAl-Rubaie
2 ай бұрын
@@paolandreaarcos7322 I feel really great
@vermilionwinsor411
8 ай бұрын
my legs are shaking
@Urban_legend5911
5 ай бұрын
Its normal
@truthful723
5 ай бұрын
did u stick with it? if u did do u see progress
@enn_emanuel
5 ай бұрын
@@truthful723 you need to stick with it. i have gotten incredible results but the pain is crazy bro
@madgeniusg
5 ай бұрын
just have a rest You might feel a bit sore but thats fine! keep up goodluck
@vermilionwinsor411
5 ай бұрын
@@truthful723 certainly! i only do the workout when im really motivated though, and my legs still shake badly after each session, but i find my legs are more firmer to the touch than before and i can walk upstairs without break to our classroom which is on the 5th floor! good luck if you're planning to do the workout ☺️
@aurasoular6804
9 ай бұрын
Please, I BEG YOU. NEVER stop making these videos! I love the women who embody calisthenics
@micacam2684
5 ай бұрын
Not really seeing the “strength” here. Am I missing something?
@vattghern7592
4 ай бұрын
@@micacam2684 hypertrophy =/= strength, she has lean but dense muscles. Overall, it depends on what you want from exercising. If you want complete body control, these type of excircles help. If you want size, I recommend either body building, or adding weight to your calisthenics.
@ImproveImprove-w7s
3 ай бұрын
Fr so helpful
@ImproveImprove-w7s
3 ай бұрын
@@micacam2684what strength are you referring to here
@remaselokda762
2 ай бұрын
@@micacam2684huh?
@sayedassadali
9 ай бұрын
The video, voice over, edit, fonts..Great work Meli.
@will_othewisp
8 ай бұрын
Not the fonts
@sayedassadali
8 ай бұрын
@@will_othewisp Indeed the fonts as well. ahh, how I wish i could produce such work. She hasn't produced many videos, like 4or 5 of them, & if you see her first video and the last one.. you can immediately see her progress in everything. the videos, her work out, edits. I just hope you enjoyed her video. Bless you Melissa Y
@Jaden-l4d
8 ай бұрын
@@will_othewisp3 REPLIES
@sesialuko
5 ай бұрын
my knees are popping, crackling and sizzling 😭😭
@trancos7641
3 ай бұрын
I can see why ❤
@pixelzebra8440
2 ай бұрын
Careful not to injure your knees
@sesialuko
2 ай бұрын
@@pixelzebra8440 thanks, I’ve stopped doing this workout now😭 my meniscus is already compromised from past injuries, don’t wanna risk another one
@GeminiFan-u6l
9 ай бұрын
I just began calisthenics and seeing a woman like u doing this makes me really motivated
@markashraf3281
6 ай бұрын
What do u mean by woman u mean she is weak 😂
@magdam1508
8 ай бұрын
My legs are absolutely dying. But it's absolutely fun dying. Thank you very much. My whole body is shaking and I'm not even done with this workout yet, just taking a small break.
@maddielovesjesus
9 ай бұрын
0:15 the warmup 1:49 the workout 1:50 the 3 different types of squats 3:16 starting sissy squats 4:27 starting pistol squats 5:47 wall sit for 30-60 sec; 3 sets w/ 10 second rest 6:08 lunges (stepping forward type) 3 sets x 10 reps per leg 6:43 floor sliding - 3 sets of 8-10 reps 7:17 bulgarian split sqauts - 3 sets of 5 7:45 the cooldown 8:43 workout recap
@maddielovesjesus
9 ай бұрын
Thank you for the wonderful video! It’s great!!! :)))))
@itzsarahplayzz3564
5 ай бұрын
TYSSMM OMG UR AMAZING :))
@NonChatLant
3 ай бұрын
The way I thought this would feel like a recovery workout because it has no weights, but instead I'm dripping in sweat and choosing to do only the beginners progression of some of these exercises. I love it! Will definitely incorportate calisthenics in my routine
@pixelzebra8440
2 ай бұрын
I couldn’t even finish the beginner exercises 😭
@pixelzebra8440
2 ай бұрын
Im gonna keep improving tho and be even better than I was before the summer 💪
@NonChatLant
2 ай бұрын
@@pixelzebra8440 as long as you do it condistently, you'll see improvement :) maybe don't aim to do more, to get better, and just focus on what you can do in a way that you challenge yourself just enough to feel that you're working and can keep it up the next day or the day after. The improvement will follow. You got this!!
@VINZVANGO
9 ай бұрын
Holy smokes, the editing, lighting, music, form. There's so much style in your video presentation. I got sucked into the awesome music and found myself suddenly exercising along. Inspirational!! ✌️✨
@mkarla773
9 ай бұрын
Same here😁💪🏻✨
@samzbeautystudio6768
8 ай бұрын
WARMUP Leg swings 30s Hip opener rotations 30s squat to stand 10 double leg hops =single leg 1/4 Squat Jumps 3 to 5 mins cycling/jogging WORKOUT 1.Neutral stance squat 3x10 2.Wide stance squat 3x10 3.Close stance squat 3×10 1.Assisted sissy squat 3x4-6 2.Assisted sissy squat 2×6 with pause 1-2s 1.Assisted bent pistol squat 2×6-8 reps per leg 2.Eccentric low assisted pistol squat 1×6 to 8 reps per leg 3.Wall pistol squat negatives slower Wall sit 3×30-60s (10s rest) Bent back lunges 3×10 per leg Upright back lunges straight back 3x10 per leg Floor sliding single leg curls 3x8 to 10 reps per leg Bent back Bulgarian split squat 1×8 per leg Upright back Bulgarian split squat 1×8 per leg COOLDOWN Hip abductor 60-80s Standing head to floor 60-80s Floor single leg 60-80s each Floor knee to chest 60-80s each Standing heel to glute 60-80s each
@EvelynRosenfeld
6 күн бұрын
Squats are superset ? Like when there are counting ?
@kawaii_ninja
9 ай бұрын
perfect timing! I'm getting back to my normal routine after the christmas holidays. I love how you take the time to break down the workouts and focus on the importance of good form
@cincososa
9 ай бұрын
thank you so much. beginner here and your attention to detail is 10/10! really appreciate you taking the time to make these educational videos. amazing editing!
@elmafudd9703
8 ай бұрын
As I fitness instructor I have the knowledge to say your are good. Keep up the work this will help so many.
@nezukobamboo3344
2 ай бұрын
6:44 I could use my sweaty t shirt instead of that towel
@zolaxd9436
6 ай бұрын
Hey guys just a simple question Do I have to workout everyday ? Leg and upper body work outs should be separated ? And that's it
@SamaSemo-h8g
6 ай бұрын
You can do like this plan : 1_Arm day 2_Abs 3_leg day 4_full Body (mobility) Take a break day and repeat it 💯
@zolaxd9436
5 ай бұрын
@@SamaSemo-h8g OMMGG THANK UU soo muuuchhhhh
@sleeplessi93681
5 ай бұрын
Do what feels right...until or close to failure,no rigid numbers but intensity over volume,progressive overload or more difficult inclinations,slower movements...perfect form over numbers
@1keela
9 ай бұрын
these videos are incredible!!! you just motivated me so much to start exercising!! Pls pls don't stop, the quality of the whole warmup and workout, with beginners variation???? damn its perfect
@القانونببساطه-ن7غ
9 ай бұрын
انا فتاه عربيه وقد اعجبت بهذا التمرين جدا ، لحسن حظى انك بداتى فى انشاء قناه على اليوتيوب حديثا وهذا يعننى اننى لم يفتنى الكثير ، ساكون متابعتك ❤ استمررر💪
@Tomcat_Centauri
9 ай бұрын
Literally what i was looking for ! I want to get back into shape, and i don't want to go to the Gym, calisthenics just look amazing to do at home. I love how your videos are clear and straight to the point, you don't drag them out for +20 minutes, thank you
@DAsportNash
3 ай бұрын
My cousin recently asked me to help her workout but we are long distance, plus she is to nervous to call in the gym- your videos are perfect, you give a great warmup and stretches through all. Thank you for being one of the only people that gives the full package of a healthy workout (Amazing on defining everything thanks very much)
@divaastro7872
9 ай бұрын
Meli you’re such an inspiration for me ! I love you and your content so much ❤
@serenhex
5 ай бұрын
Water be tasting real good after this
@marionsutcliffe1119
8 ай бұрын
Yup, sissy squats are knee killers. Just one *very* small single leg dip (after building to a good base of 150 air squats daily) put me out of commission. Stairs became very painful. After 9 months I'm still rebuilding. Unlike squats and lunges, it's all on the quads (no glutes or hams or calves), which means it's hard on the patella and its cartilege.
@Ava-pg9vh
9 ай бұрын
Writing this down rn but you forgot to mention how many sets and reps of Bulgarian split squats to do
@channiesdumpy
9 ай бұрын
Everything about your videos is so satisfying, I'm in love!! I decided to start doing calisthenics at the beginning of 2024 which is tomorrow! Thank you so much for your videos!
@jackiek.
9 ай бұрын
I am so excited to do each workout you post! I just bought a new yoga mat for Christmas and I've put a pull up bar in the yard. Thank you for doing this, you're such an inspiration to me. Oh and just a heads up I think the music was a bit too loud in the beginning of the video but still amazing! 🙌🏻
@mossse4711
9 ай бұрын
Can you make fat burn clip videos plzzz
@khadeeja2027
9 ай бұрын
Please post more often!!! I've just started cali and your videos have been amazinggg
@elpueblonomuere
7 ай бұрын
your videos are so helpful! i really appreciate the fact that your ‘beginner’ workouts are actually beginner friendly, a good foundation is so important. cant wait to see more from you
@irinasokolova-bishop4923
9 ай бұрын
you're so real for this garage editing is awesome, im hooked on your channel
@dennisdonaldson2127
9 ай бұрын
🔭Find🔥God🔥before its too late. We are living in the last days.⌛The clock is ticking. 👑Jesus👑is coming🗡🔥 💪🦁🙏💯keep putting in that work 🏋
@rajdeep007123
Ай бұрын
If you were a religion, I would be the devoted pilgrim, willing to travel any distance just to be in your presence. If you were a masterpiece, I'd be the passionate art lover, endlessly inspired by your beauty. If you were a groundbreaking theory, I'd be the curious scientist, dedicating myself to understanding every nuance that makes you extraordinary. If you were a symphony, I'd be the attentive listener, letting your melody guide my every move. If you were a philosophy, I'd be the diligent student, reshaping my worldview around your wisdom. If you were a novel, I'd be the avid reader, savoring every word of the story you weave. And if you were a calisthenics routine, I'd be the dedicated athlete, pushing my limits to match your strength and grace. In every way, I’m drawn to you, ready to follow where you lead and discover the depths of who you are.
@Itslayannn
9 ай бұрын
I came across your channel not so long ago I watched one vid and I was already motivated to get back to working out I subscribed straight away I was kinda sad when I saw that you didn’t post many vids I was hoping you’d post more I rlly love your vids keep it up 🤍
@rohygge9671
9 ай бұрын
Yes! Thank you for doing this, i really can't afford equipment or gym at the moment and just needed some realistic routines and advice. More of these style please, they are so helpful.
@Childofgodforever
9 ай бұрын
Could you please make a upper body calisthenics routines for beginners?? If it's not too much pressure 🫶🏼🫶🏼
@lilyyalii8727
2 ай бұрын
It is just amazing, in only one day I saw an incredible difference ! Usually it takes me a really long time before seeing results (even more for glutes) but it took me only one day to see it ! I dance a lot (modern'jazz, so our legs are always bended) and they never have been this tired ! So thank you soooo muuuuch 💕
@keren4602
4 ай бұрын
Girlll 😭 can you do one for arms and abs too or actually every body part??? lollll bless 🙏🏼
@shardasingh8327
29 күн бұрын
Hey meli can you make a seprate video for netural stance , wide stance and close stance. So that we can know the correct way and posture to do this squat
@lisvendi506
9 ай бұрын
Heh Mel ! These are amazing! Did you see most of your results meaning your toned body from calithetics or do you lift at the gym more? My goal is to get into calithetics this year but I’m wondering if results will come
@Donutlove4ever
6 ай бұрын
These are so helpful, she breaks everything down and even explains in depth the reasoning, makes trying to get back into working out much less intimidating!
@Ness13131
6 ай бұрын
HELP I’M FALLING EVEN WITH THE ASSISTED PISTOL SQUATS😭😭😭😭
@halimeshaini8307
8 ай бұрын
Can you do a back/arm workout for beginners please?
@niii-9864
9 ай бұрын
can we have more no equipment videos
@ნინი-ჟ9ხ
8 ай бұрын
can you make videos about butt and hourglass body shape?❤
@Esme_0w0
4 ай бұрын
I did this and was sore for dayssss (I haven’t exercised like this in years)
@petitchien936
Ай бұрын
Absolutely brutal couldnt even finish. Cant wait to build as much strength so i can finish properly My legs feel like it should have felt the next morning Amazing workout
@k.kai2434
Ай бұрын
Im bouta die fr
@alinka1776
7 ай бұрын
Угловатые движения как у пожилых людей.
@vennhuny8559
3 ай бұрын
Could you possibly do one for arms at home not gym? I don’t have access to a pull up bar 😞
@scalewreck
3 ай бұрын
I tried to make one inspired by it: Warm-up: 30 secs each exercise. Arm Swings Arm Circles Shoulder Rolls Elbow Rotations Wrist Rotations Plank Workout: 2 min rest between each set. Push-ups: 3 sets of 10 reps. Standard Diamond Wide Leveled Push-ups: 3 sets of 4-6 reps. Incline Decline Pseudo Archer Push-ups: 2 sets of 2-6 reps per arm. Standard Typewriter Slow Motion Push-ups: 2 sets of 4-6 reps. Pike Push-ups: 3 sets of 4-6 reps. Standard Incline Decline Cool-down: 60-80 secs each exercise. Doorway Lean Elbow to Chest Elbow Overhead
@vennhuny8559
3 ай бұрын
@@scalewreck ty!
@nancypenaloza974
9 ай бұрын
Hello 👋 Meli I’m A New Subscriber To Your Channel. Thanks For This Great 👍 Video. Have A Wonderful Week And Happy New Year 2024!! 🎆
@nidhi4482
6 ай бұрын
Bruh i have the worst cramps after this
@csiffarydorka3333
9 ай бұрын
Hi! Could you make a video about focusing mostly on the glutes?🥰 Your videos are amazing!!
@thegreatestyoutubeuser
8 ай бұрын
ive been doing some research and it looks like bulgarian split squats and shrimp squats are calisthenic movements that targets the glutes so that might help. What attracted me to calisthenics was being able to grow muscle without going to the gym, and I have definitely seen it happen with the upper body. But there is barely any exercises for muscle groups in the lower body. I feel like calisthenics is male-dominated as of now and I wish there was more information on effective exercises for the lower body on the internet so I am glad that this channel is here and allowing more girls to get into it! I am not weightlifting anymore, so I am trying to see if glute bridges, rdls, and hyper extensions can be also used in calisthenics. So far what I seen in calisthenics you can turn a RDLs to a Single Leg RDL, glute bridge to a one leg or elevated glute bridge, hyper extension to a reverse hyper extension. I am not for sure on how well these variations targets the glutes. I really hope they are effective for glutes and I am going to look more into it.
@aminaabdulla5676
4 күн бұрын
can you do a video on arm strength workout
@jayesh3446
8 ай бұрын
Hey i am 20 year old , can you pls suggest something for height increase. Pls Pls Pls ... ... ... Pls
@Matth_fr
4 ай бұрын
That doesn't exist just accept it
@harindijula2859
9 ай бұрын
Please do a video for FULL BODY DYNAMIC STRETCHING. Love your videos keep up the good work ❤ I’m glad that I found you ❤good luck
@PCDisciple
8 ай бұрын
No bs and straight to the point, really useful video!!
@zabava3248
3 ай бұрын
I do this workout every week. It is great! The sissy squats and pistol squats are my favorite because it is challenging.
@catlovecake
6 ай бұрын
This video is an art. You just know it's well thought of.
@sarahwadhwa9832
8 ай бұрын
can you link the stationary cycle?
@mrjnn3598
9 ай бұрын
amazing ! but what about diet ?
@mohanabhagat4805
9 ай бұрын
OBSESSED WITH THESE!!!!!! The editing, the explanation 🤩🤩🤩
@Neha_subarashii
Ай бұрын
The way you are , motivated me a lot and now I see you as a sister figure Thank you so much sissy 😁😁
@ArditaSmelaj
4 ай бұрын
This is a NO JOKE workout. 🥹🥹🥹 Please never stop. ❤ Even body building wasn’t this challenging.
@thegreatestyoutubeuser
9 ай бұрын
Nordic curls, reverse Nordic curls, shrimp squats, and back hyper extension is also good for leg days
@lajos3980
9 ай бұрын
Hi Meli, can you make a video about the best exercises for beginners with the gym ring please?
@laxgirl7728
9 ай бұрын
Absolutely love your editing style. Makes everything so much more motivating and enjoyable, definitely going to give this one a try!
@rownyd
9 ай бұрын
can you make a video about what you eat during the day
@cavtae
4 күн бұрын
Day 1 trying to do calisthenic workout! (If anyone else see this comment remember me to come back to update every legs day!)
@cavtae
2 күн бұрын
I did it again today because yesterday i didn't do this exercises in a correct way and now my head hurts so madly haha but I really so confident that I'll able to do this soon without have any hurt
@Timercat123
Күн бұрын
Good luck, I hope you stick to it. You can do it 💪
@codecaine
29 күн бұрын
2:53 don't let the name fool you
@BreesuhSerenellyMagalanez
8 ай бұрын
I’m begging you to make a video about your full fitness journey!
@allquiet-like
8 ай бұрын
oh my gosh your videos are the best, most straightforward beginner videos I've ever seen, I'm going to start trying this tomorrow 👍
@krishnaskumar2278
8 ай бұрын
Can I do this for weight gain?
@manguinoke
9 ай бұрын
This is SO good 🙌🏼✨ please keep these kind of videos coming! They are so helpful, thank you so much!
@moonsdiary111
9 ай бұрын
For the people who are seeing my comment, could you help me? I do exercises and I notice that one of my legs is more defined than the other and bigger (muscular) how could I fix this and with what exercises ?
@alexandrab7242
8 ай бұрын
How does your week look? Do you also do weight lifting in the gym? Can you show us a week of workouts or maybe name them in the comments. How do you manage both + rest days? ❤
@ceesedits
8 ай бұрын
My legs feel like jelly after this lmaooo ty for the video! I’m gonna attempt to do this every day, you inspired me so much 😭💗
@happycat3037
7 ай бұрын
melisa başka vidyo gelcek miiii:(( çok beğendim kanalını nolur gelsin yeni başlayanlar için
@Madz_98
7 ай бұрын
Can you do a video on your diet? 🥺
@АбдоринЗлаторунов
8 ай бұрын
Meli ❤❤❤ Подписался на тебя,будешь моей девушкой?!❤❤ Я из России,могу к тебе приехать
@TasniaJahinRamisha
20 күн бұрын
Why you're not blowing up with subscribers?? These techniques are amazing..❤
@belizcheetah8247
8 ай бұрын
Omg i love this workout video! You explained everything and you have such a cool editing. I wish also there was a timer but that’s okay. Thank you for this amazing workout video :)
@ayael
2 ай бұрын
Sissy squat is a GOAT exercice for muscle growth 🤝
@ikare8712
9 ай бұрын
Clean video and motage. Love the music background. If you could add time stamps it would be perfect ! Ty for the guide❤
@GaboSuberoC
Ай бұрын
I'm venezolan and only talking Spanish jaja, what You do is brutal and i recommend that You do all your reps controled on the way down... (Pdd: eres mi amor platónico AILOVIU BURDA ) XD.
@ArijChekiri
2 ай бұрын
I am SHIVERING guuurll tyyy everything is perfect in ur videooose keep goiiinngg helped me so much 💗🩷
@tanishqa_
9 ай бұрын
Oml dude I really like how you edit your videos! Perfect timing cause I have to hit legs tmrw
@XiomaraOceano
13 күн бұрын
Thank you for this video. Will you be releasing more soon? ✌🏾❤️
@achayikuol
8 ай бұрын
Could you please make longer videos for calisthenics 20-40 minutes 😅😅
@rosebarbov
7 ай бұрын
Is this really a beginners training because Im sweating and MY LEGS ARE ON 🔥🔥… HELP 🤣 great workout 🏋️
@ChaiShe1
4 ай бұрын
Why I fell like your videos speed is 1.5x? Your movements are too fast. Everytime I'm checking the speed of video. Anyway I like your workouts.
@latifamaz3995
4 ай бұрын
Can you please do an upper body calisthenics workout 🙏🙏🙏🙏 like chest focusing please
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