For those who prefer written instructions, here is what I gleaned from watching the video a few times.

General Instructions
- Start wherever you need to in the progression for each section. For example, some people might start with 1 for pull, push, and hinge, and 2 for squat.
- Do reps until failure or you hit the target. The target is listed with the movement (eg pull-ups x10). Push and Hinge targets are all 10 reps.
- Between reps, take a few deep breaths and start the next movement immediately if able. If you need more time between reps then take it. Remember, quality over quantity.
- Rest for at least 2 minutes between circuits when first starting out. As you progress, reduce the rest to 1-2 minutes.
- Level up when you are able to hit the target number of reps for a movement for all 4 circuits.

Equipment
(see video description)

Warm-Up
2 minutes of cardio, choose 1:
1. Jumping jacks
2. Burpees
3. Mountain climbers
4. Jump rope

Pull
1. Bent-leg bodyweight rows with dip bar x10
2. Straight-leg bodyweight rows with dip bar x10
3. Pull up negatives x5
4. Assisted pull-ups (with resistance band) x10
5. Pull-ups x10
6. Tucked front-level pull-ups

Squat
1. Half squat (thighs almost parallel) x30
2. Full squat x30 (optional calf raise)
3. Hop squat x20 (target not listed in video but I've put 20 here to match what he says for lunges)
4. Lunge x20
5. Switching lunges
6. Tuck-jump squats

Push
10 reps
1. Wall push-ups
2. Incline push-ups (use stairs, chair, etc)
3. Standard push ups
4. Diamond push-ups
5. Archer push-ups
6. Clapping push-ups

Hinge
10 reps
1. Lying Tucks (lying on the floor with legs extended, tuck your knees into your chest)
2. Lying leg raises
3. Hanging knee raises
4. Hanging leg raises
5. Inverted leg raises (headstand with leg 'raises')

Cooldown
- Move around, do something very light, don't just sit on the couch.

Astronaut, Doctor, Cop, Fireman, Teacher and now a Calisthenics teacher, so multitalented

" i know as a beginner u can't do pull ups " THIS GUY KNOWS WHAT HE TALKIN BOUT

I can't believe that Johnny Sins released the only detailed video on calisthenics for beginners on youtube xD

"I know as a beginner you can't do pullups"

THANK YOU! Genuinely the first video I've seen where it's a true beginner's guide. All the ripped shirtless dudes be doing 20 pull-ups and I'm like 🤯

not gonna lie, i felt numb for months. like i was just surviving, not really living. then someone dropped Testosterone Rewired by David Brooks in a yt comment and i gave it a shot. bro… this book gave me my edge back. not by yelling at me to hustle, but by showing me how to fix my foundation. life hits different now.

Bro you look like jhonny sins

1. Pull: (6:16)
[back, bicep, rear deltoid (back of shouder)]
- Bent leg bodyweight rows
- Straight leg bodyweight rows
- Pull up negatives
- Assisted pull ups

2. Squat: (7:43)
[Lower body, thighs, quads, calfs]
- Half squats
- Full squats
- Full squats w/ calf raise
- Hop squats
- Lunges
- Switching lunges

3. Push: (9:08)
[Chest, triceps, anterior deltoids (front shoulder]
- Wall push ups
- Incline pull ups
- Standard push ups
- Diamond pushups
- Archer push ups

4. Hindge: (9:58)
[Core]
- Lying tucks
- Lying leg raises
- Hanging knee / leg raises

-1 exercise for each main movement in a row with minimal rest & repeat (4:25)
-workout format (4:55)
-example circuit (10:50)

So much great info. in your video, much appreciated. Will try these out, thanks!!👍😇

Hands down THE best beginner video on callisthenics.

"Beginner workout at home"

Literally first exercise: bring out your dip bars

6:18 Pull Excercise
 6:25 Bent Leg Body Row
 6:34 Straight Leg Body Row
 6:46 Pull Up Negatives
 7:02 Assisted Pull Up
 7:32 Pull Up

7:41 Squat Exerxises
 7:47 Half Squat
 8:05 Full Squat
 8:17 Calf Raise Squat
 8:31 Hop Squat
 8:40 Lunges
 8:54 Switching Lunges

9:09 Push Exercises
 9:14 Wall Push Up
 9:27 Incline Push Up
 9:39 Standard Push Up
 9:46 Diamond Push Up
 9:50 Archer Push Up

9:56 Hinge Exercises
 10:02 Lying Tucks
 10:12 Lying Leg Raises
 10:30 Hanging Leg Raises

10:46 Example Circuit (Complete the circuit 4 times)

I agree with the commenters who have praised not only the workout itself, but your clear and helpful presentation of it. It's remarkable how rare that quality still is in the fitness world. Typically you have a nebulous gob of exercises thrown at you with no meaningful, detailed instruction as to how to best begin implementing them. Very frustrating. This, on the other hand, is terrific both in content AND tutorial. (This post from an educator for years.)

I've been using this workout format for about 6 months now. It's working pretty well. I started out with very basic exercises, now am doing the advanced versions. I'm also doing more circuits with shorter rest periods. And last but not least, my body fat has dropped from 25% to 12%. Thanks! 👍

Didn't know Saitama had a YouTube channel.

Who else is here because of the coronavirus(thanks for the likes)

This Johnny Sins is a damn good calisthenics teacher. Teach me, senpai

I'm 30 days into calisthenics and I've done pretty well. I could never do a pull up, now I'm up to a solid 5-7 within a couple of weeks. This has helped a lot👌

06:16 Pull exercises
07:40 Squat exercises
09:07 Push exercises
09:56 Hinge exercises
10:47 Example circuit

Anyone else taking advantage of the quarantine to gain a bit of flexibility and feel healthier?

Hope you get to read this comment. A little back story: I have a complete weight gym in my basement that I've been able to build up over the years with my sons who are into strength training. I enjoyed lifting weights but I've found that muscles can lift more than joints. My bench was at 195 for 3 reps and squat was 225 for 8 reps - not overly strong, but not weak. However, my elbow joints in particular were constantly bothering me and lifting became a drudge. I found your channel and a couple of other calisthenic channels, but decided to try your beginner routine. I liked your approach both to exercise and diet. I'm a vegetarian so it's all good. I began your beginner program about 7 weeks ago. I couldn't do meaningful pull ups without help from a resistance band, so I bought one piece of equipment that had three bands which allowed me to take one, then two off so I could progress. I decided after 4 weeks to try to see if I could do any pull ups on my own. To my surprise I did 5 unassisted pull ups. I continued to use one band for the next week, but found that by the 5th week I was feeling pretty sore and tired. My upper body exercises consists of 3 sets each of pull ups, dips, body rows, push ups (regular, diamond, pike). For my lower body days, I do 3 variations of squats, and lunges, Bulgarian split squats, and calf raises. I have a weighted vest so I use that also to add add extra weight to leg days. By Friday of the 5th week, as I said, I was tired and sore and couldn't complete my upper body workout properly. I did one set of each exercise, called it quits, and took the next week off. I rested, walked, and worked on flexibility for the next 7 days, but on Friday of that week I completed the 2 remaining sets of my upper body work out. I came back to the full beginner routine again this 7th week and did 8 unassisted pull ups to begin my upper body workout- WOW! I am amazed at the progress I'm making and I am thanking you for this routine, and btw, I'll be 71 this summer, I am no spring chicken :), but, I hope my story encourages anyone to give body weight exercises a go and your program in particular. Thanks, Ryan!