About this Video

• Video Title: Every Calisthenics Exercise You Need To Build an Anime Physique (Starting from ZERO)
• Channel: Kevin Zhang
• Speakers: Kevin Zhang
• Duration: 15:04

Introduction

This video guides beginners through a calisthenics program designed to build an "anime physique." The exercises are categorized by difficulty levels (Grade 4, 3, 2, and 1), progressing from foundational movements to more advanced ones. The video emphasizes bodyweight exercises, requiring no weights and suitable for home workouts.

Key Takeaways

• Grade 4 Exercises (Foundational): Focuses on building a base level of strength. Exercises include straight arm planks, pike holds, bodyweight squats (or box squats as a modification), dead hangs, and scapular shrugs.
• Grade 3 Exercises (Intermediate): Introduces more challenging bodyweight exercises to build upon the foundational strength. Exercises include incline push-ups, incline pike push-ups, inverted rows, jackknife pull-ups, lunges, and hollow body holds.
• Grade 2 Exercises (Advanced): Further increases difficulty, aiming for significant strength gains. Exercises include push-ups, pike push-ups, jumping squats, pull-up negatives, bodyweight bicep curls, sphinx push-ups, and bodyweight lateral raises. LSIT (leg raises) are also recommended.
• Grade 1 Exercises (Expert): The most advanced level includes dips, crow pose (or frog stand), and pistol squats. The video also highlights the importance of mastering pull-ups and chin-ups at this stage.