HINDU SQUATS - Calisthenics For Powerful Legs & Ripped Abs @DesiMuscleOG

Desi Muscle "Baithaks," as they are known in India, are free squats which are also known as Hindu Squats, or Deep Knee Bends. Along with Dands (Hindu Pushups), these Baithaks form the cornerstone of the traditional Indian calisthenics. This is because they not only give a complete body workout, but also build aerobic endurance, because these are both high rep, but moderate intensity exercises.

Because these squats involve a deep squatting movement, they not only give a good strength workout for the legs, but also stretch the hamstrings and calves when the squat is at it’s deepest and lowest point, which is basically the natural squatting position

The hand movement is a natural swinging motion that gives the exercise rhythm and stability, and allows for squats to be done at higher speeds.

In a fit and injury free individual, the exercise is always done without holding on to any support pillar or wall.

At the lowest and deepest point of the squat movement, it is important to note that the heels come off the ground - This movement comes naturally, and aids in stabilising the movement, as well as giving a small upthrust, which aids the upward movement of the body, from the squatting position.

Besides the legs, this exercise also builds strength and stamina in the lower abdomen, hips, and lower back.

People usually do anything between 100 - 1000 reps of these squats during a single session.

**MUSCLE GROUPS TARGETED**

- Lower Abs
- Lower Back
- Obliques
- Quads
- Hamstrings
- Calves
- Joint Mobility & Strength - Hip, Knee And Feet

**LOW INTENSITY WORKOUT**

50 Reps in under 5 minutes

**MODERATE INTENSITY WORKOUT**

100 Reps in under 5 minutes

**HIGH INTENSITY WORKOUT**

200 Reps in under 5 minutes

**PRECAUTIONS**

Baithaks are a very safe and gentle exercise, which give the lower body a tremendous workout, and the dangers are far and few in between.

It must be noted (and I’m speaking from personal experience here), that despite what some trainers and fitness enthusiasts will tell you, the deep squat part of this exercise is not at all harmful for the knee joints, if an individual is otherwise healthy and injury free.

When one starts doing this exercise for the first time, and slowly progresses to higher reps, the knee joints may have mild, persisting pain for a week or 10 days, which clears up soon after, once the joints get used to the extended range of motion.

If the pain appears, the reps should not be increased until it dissipates by itself. Additionally, if the knee pain begins to increase with workout sessions, it is advisable to stop the exercise, and seek professional medical advice, before taking it up again.

Please like and share the videos if you appreciate the content, and do leave a comment below if you have any suggestions for future videos.

Get in touch with me at - ads.1485@gmail.com

Thank You!

**ATTRIBUTIONS**

MUSIC (CC BY 4.0)

1. Per Kiilstofte - Derelict Ship (https://machinimasound.com/)
2. Jens Kiilstofte - Dustsucker (https://machinimasound.com/)

#calisthenics #streetworkout

updated 5 years ago

HINDU SQUATS - Calisthenics For Powerful Legs & Ripped Abs

Desi Muscle 2018-07-01 | "Baithaks," as they are known in India, are free squats which are also known as Hindu Squats, or Deep Knee Bends. Along with Dands (Hindu Pushups), these Baithaks form the cornerstone of the traditional Indian calisthenics. This is because they not only give a complete body workout, but also build aerobic endurance, because these are both high rep, but moderate intensity exercises.

Because these squats involve a deep squatting movement, they not only give a good strength workout for the legs, but also stretch the hamstrings and calves when the squat is at it’s deepest and lowest point, which is basically the natural squatting position

The hand movement is a natural swinging motion that gives the exercise rhythm and stability, and allows for squats to be done at higher speeds.

In a fit and injury free individual, the exercise is always done without holding on to any support pillar or wall.

At the lowest and deepest point of the squat movement, it is important to note that the heels come off the ground - This movement comes naturally, and aids in stabilising the movement, as well as giving a small upthrust, which aids the upward movement of the body, from the squatting position.

Besides the legs, this exercise also builds strength and stamina in the lower abdomen, hips, and lower back.

People usually do anything between 100 - 1000 reps of these squats during a single session.

**MUSCLE GROUPS TARGETED**

- Lower Abs
- Lower Back
- Obliques
- Quads
- Hamstrings
- Calves
- Joint Mobility & Strength - Hip, Knee And Feet

**LOW INTENSITY WORKOUT**

50 Reps in under 5 minutes

**MODERATE INTENSITY WORKOUT**

100 Reps in under 5 minutes

**HIGH INTENSITY WORKOUT**

200 Reps in under 5 minutes

**PRECAUTIONS**

Baithaks are a very safe and gentle exercise, which give the lower body a tremendous workout, and the dangers are far and few in between.

It must be noted (and I’m speaking from personal experience here), that despite what some trainers and fitness enthusiasts will tell you, the deep squat part of this exercise is not at all harmful for the knee joints, if an individual is otherwise healthy and injury free.

When one starts doing this exercise for the first time, and slowly progresses to higher reps, the knee joints may have mild, persisting pain for a week or 10 days, which clears up soon after, once the joints get used to the extended range of motion.

If the pain appears, the reps should not be increased until it dissipates by itself. Additionally, if the knee pain begins to increase with workout sessions, it is advisable to stop the exercise, and seek professional medical advice, before taking it up again.

Please like and share the videos if you appreciate the content, and do leave a comment below if you have any suggestions for future videos.

Get in touch with me at - ads.1485@gmail.com

Thank You!

**ATTRIBUTIONS**

MUSIC (CC BY 4.0)

1. Per Kiilstofte - Derelict Ship (https://machinimasound.com/)
2. Jens Kiilstofte - Dustsucker (https://machinimasound.com/)

#calisthenics #streetworkout

COMBAT CONDITIONING - Calisthenics For Speed & Strength

Desi Muscle 2018-11-20 | These calisthenic workouts are useful for developing speed, strength and agility. Shown is a variety of drills which can be practiced on a plain piece of ground, without any equipment.

The movements are simple enough to be done by almost anyone in decent shape.

A few of the drills are "Buddy Exercises," but most of them are solo workouts. Each of the exercises illustrated in the video is a complete, full body workout by itself.

The advanced exercises, especially those involving back flips, should be done with caution, and are only for superfit individuals or those doing martial arts, wrestling, MMA etc on a regular basis.

Please like and share the videos if you appreciate the content, and do leave a comment below if you have any suggestions for future videos.

Get in touch with me at - ads.1485@gmail.com

Thank You!

**ATTRIBUTIONS**

MUSIC (CC BY 4.0)

Jens Kiilstofte - Skirt Shaker (https://machinimasound.com/)

#calisthenics #streetworkout

HINDU PUSH UPS - Yogic Calisthenics Done Right

Desi Muscle 2018-08-05 | Hindu Push Ups or “Dands” are derived from Yogic Postures and give the entire upper body a thorough workout - Besides the strength benefits, the rhythmic, swaying movements of Hindu push ups also increases joint mobility and flexibility.

These push ups are usually performed in tandem with Hindu Squats (Baithaks), thereby giving the body a complete workout.

When done correctly and with proper concentration, the breath also falls into a natural, deep rhythm, which also increases lung capacity.

**MUSCLE GROUPS TARGETED**

- Back of Neck
- Traps
- Shoulders
- Triceps
- Forearms
- Chest
- Lats
- Abs
- Shoulder, Elbow, Lower Back Joint Mobility & Strength

**LOW INTENSITY WORKOUT**

50 Reps in under 10 Minutes

**MODERATE INTENSITY WORKOUT**

100 reps in under 10 Minutes

**HIGH INTENSITY WORKOUT**

200 reps in under 15 Minutes

**PRECAUTIONS**

This exercise can cause problems in the lower back, as it calls for quick and repeated hyper extensions of the lower back, which can cause problems in people who have pre-existing conditions, or have weakness in those regions.

However, if done correctly, Hindu push ups have the effect of curing lower back problems, rather than worsening them.

Please like and share the videos if you appreciate the content, and do leave a comment below if you have any suggestions for future videos.

Get in touch with me at - ads.1485@gmail.com

Thank You!

**ATTRIBUTIONS**

MUSIC (CC BY 4.0)

Jens Kiilstofte - Morning Cruise (https://machinimasound.com/)

#calisthenics #streetworkout

HIGH INTENSITY WORKOUT Using Farming Tools

Desi Muscle 2018-07-10 | The primary profession in Indian villages is agriculture, so a lot of exercises and drills have evolved out of strenuous farming activities - Digging a mud wrestling pit with a hoe is one such exercise. Known colloquially as a “Kassi,” the hoe weighs anything between 10-15 kilos.

It is a full body exercise, which places particular emphasis on the back, arms and quads.

More difficult than it looks, digging the pit is a High Intensity Exercise (HIIT), which builds strength and anaerobic stamina, especially when done at a fast pace.

Besides the workout, digging the wrestling pit also makes the mud soft, which deadens impacts during sparring sessions and fitness drills.

**MUSCLE GROUPS TARGETED**

- Arms
- Upper & Lower Back
- Complete Core
- Quads
- Hamstrings

**LOW INTENSITY WORKOUT**

For Pit Area 10m X 10m

Dig 1/4 of the pit in under 5 Minutes

**MODERATE INTENSITY WORKOUT**

For Pit Area 10m X 10m

Dig 1/2 of the pit in under 5 Minutes

**HIGH INTENSITY WORKOUT**

For Pit Area 10m X 10m

Dig the full pit in under 10 Minutes

**PRECAUTIONS**

If you get careless with the movement, you can easily slice your toes with the blade of the hoe. However, if you’re reasonably careful, it is actually quite difficult to harm yourself, because the body quickly settles into a natural movement, which makes the blade land well clear of the toes. The danger does exist, however, so you should be careful, especially when doing it for the first few times.

It can also cause lower back problems, especially if you have any pre-existing medical conditions, or if you use a very heavy hoe, or improper form.

Never use the lower back to pull the hoe out of the ground - That’s the job of the arms and legs.

Please like and share the videos if you appreciate the content, and do leave a comment below if you have any suggestions for future videos.

Get in touch with me at - ads.1485@gmail.com

Thank You!

**ATTRIBUTIONS**

MUSIC (CC BY 4.0)

Jens Kiilstofte - Lock & Load (https://machinimasound.com/)

#calisthenics #streetworkout

SAPATE - Full Body (HIIT) Indian Calisthenic Exercise

Desi Muscle 2018-07-01 | Sapate, are similar to regular burpees, except that the simple push up and jump is replaced by a combo of Hindu Push Ups & Squats (Called Dands & Baithaks respectively), done in a continuous flowing sequence.

Also, unlike burpees, this exercise ends with a simple half squat up, rather than a full jump up with raised hands, due to which it is slightly less strenuous than regular burpees.

Due to the fluid, swinging movements of the Dands & Baithaks, it tends to be more rhythmic and gentle on the body.

This is a full body exercise, which builds strength, stamina and speed. The rhythmic, swinging movements also add strength and mobility to the shoulder and elbow joints, while the squat part of the exercise aids strength and mobility in the knees and hips.

**MUSCLE GROUPS TARGETED**

- Back of Neck
- Traps
- Shoulders
- Triceps
- Chest
- Lats
- Abs
- Quads
- Glutes/Hamstrings
- Shoulder, Elbow, Lower Back, Hip & Knee Joint Mobility & Strength

**LOW INTENSITY WORKOUT**

50 Reps in under 10 Minutes

**MODERATE INTENSITY WORKOUT**

100 reps in under 10 Minutes

**HIGH INTENSITY WORKOUT**

200 reps in under 15 Minutes

**PRECAUTIONS**

This exercise can cause problems in the lower back, as it calls for quick and repeated hyper extensions of the lower back, which can cause problems in people who have pre-existing conditions, or have weakness in those regions.

Please like and share the videos if you appreciate the content, and do leave a comment below if you have any suggestions for future videos.

Get in touch with me at - ads.1485@gmail.com

Thank You!

**ATTRIBUTIONS**

MUSIC (CC BY 4.0)

Jens Kiilstofte - Afterlife City (https://machinimasound.com/)

#calisthenics #streetworkout #hiit

INDIAN CLUBS - Best Exercise For Shoulder & Core Strength

Desi Muscle 2018-07-01 | Indian Clubs are made of solid wood and the ones used in this video weigh between 12 - 20 kilos from the smallest to the largest.

The exercise is tremendously beneficial for strength, stamina and stability.

Until the late 70’s and early 80’s in India, swinging the Joris was a legitimate art by itself, and there are accounts of men who were professionals, and could swing clubs which often weighed 50-100 kilos and were studded with iron nails and razors, in order to make it more exciting to watch.

Clubs can be swung in the following ways -

1. Single Club with One Handed Grip
2. Single Club with Two Handed Grip
3. Double Clubs with One Handed Grips

In the case of a single club, the swinging motion can be made in circles around the head and shoulders, or it can be made in half circles, which end at the back of the head, following which the club is drawn towards the front and then swung in a half circle, the other way.

This art is dying a slow death, and it is truly difficult to find wrestlers who can easily and smoothly swing two heavy clubs at the same time.

The exercise gives a tremendous workout to the shoulder muscles, putting them through their complete range of motion. Besides this, it also increases grip strength in the hands, and strengthens the wrist.

The forearm workout is also quite intense.

Besides the strength advantages, swinging the clubs gives the stabiliser muscles located throughout the body, a very good workout - This is due to the fact that the body has to stay upright, will dealing with the force of a heavy weight swinging above it.

It is important to note, that at no point during the movement does the club touch any part of the body - This is essential to keep the weight of the club in control, and to enable a rhythmic swinging movement, which is not possible if the clubs contact the skin, or if one rests the clubs against the body in between reps.

**MUSCLE GROUPS TARGETED**

- Neck
- Traps
- Shoulders
- Arms
- Torso
- Obliques
- Abdominals
- Grip Strength
- Joint Mobility - Shoulders, Wrists, Hips
- Stabiliser Muscles - Upper & Lower Body

**LOW INTENSITY WORKOUT**

Jori Weight - 5-10 Kilos
No of Clubs - 1
Grip - Single Handed or Two Handed
Reps - 30-50 complete rotations with minimal breaks in between

**MODERATE INTENSITY WORKOUT**

Jori Weight - 5-10 Kilos
No of Clubs - 1
Grip - Single Handed or Two Handed
Reps - 75-100 complete rotations with minimal breaks in between

**HIGH INTENSITY WORKOUT**

Jori Weight - 5-10 Kilos
No of Clubs - 1
Grip - Single Handed or Two Handed
Reps - 200+ complete rotations with minimal breaks in between

**PRECAUTIONS**

This exercise has potential for serious injury in untrained individuals, so it is advisable to start with a weight which is lighter than your comfort level, until you get a hang of the movement.

Injuries can be caused by the club slipping out from your grip during the swing, which can fall on your head or foot and give you a pretty nasty bruise, if not broken bones. Imagine having one of those clubs fall on your instep, and you will know the kind of pain I am talking about.

Additionally, it is very important to get the movement right, and make sure that it is smooth before handling heavier clubs. This is because the additional weight swinging above your head can cause injuries to the stabiliser muscles in the torso and hips, if the movements are not smooth.

Needless to say, this exercise needs proper attention, and should be done with a spotter, who is also familiar with the exercise.

Please like and share the videos if you appreciate the content, and do leave a comment below if you have any suggestions for future videos.

Get in touch with me at - ads.1485@gmail.com

Thank You!

**ATTRIBUTIONS**

MUSIC (CC BY 4.0)

Jens Kiilstofte - Interference (https://machinimasound.com)

#calisthenics #streetworkout

ROPE CLIMBING - Extreme HIIT Upper Body Workout

Desi Muscle 2018-07-01 | Rope climbing is a very effective strength and speed building exercise. It works the entire upper body, arms and torso. Additionally, it also gives the stabilizer muscles in the upper body, as well as the legs and hips, a solid workout.

Only the hands are used to climb the rope.

By letting the legs hang freely off the rope, the climb certainly gets harder, but the legs provide a natural stability to the movement, which is akin to the stability given by them during swimming.

Another major benefit of rope climbing, is the tremendous development of grip strength, which is an essential requirement of fighting sports.

The rope is always made of natural fibre like Coir (Coconut Fibre), which is not only very durable, but also provides a lot of natural friction which is invaluable. Another major advantage of using a coir rope, is that sweat and mud do not diminish it’s friction easily, making it safer to climb.

Along with a full fledged workout routine and sparring sessions, athletes usually do between 5-10 complete rounds of the rope, during a single session.

**MUSCLE GROUPS TARGETED**

- Neck
- Traps
- Chest
- Lats
- Upper & Lower Back
- Abdominals/Core
- Stabiliser Muscles in the Upper Body, Legs & Hips
- Arm Joint Mobility and Strength

**LOW INTENSITY WORKOUT**

3 Rounds with a 2 Minute break in between

(1 Round consists of a single upward climb and then the climb back down)

**MODERATE INTENSITY WORKOUT**

6 Rounds with a 2 Minute break in between

**HIGH INTENSITY WORKOUT**

10 Rounds with as few breaks, and as many rounds in succession as possible.

**PRECAUTIONS**

The main danger of rope climbing is falling from a height, since the rope is usually suspended from a strong tree branch, 10-15 meters tall, with no fall protection below. This is especially true of traditional Mud Wrestling Gyms, known as “Akhadas” in Hindi.

The elbow, shoulder and wrist joints are also at risk of injury, especially in an untrained individual, since the exercise exerts a tremendous amount of force on the arms.

Please like and share the videos if you appreciate the content, and do leave a comment below if you have any suggestions for future videos.

Get in touch with me at - ads.1485@gmail.com

Thank You!

**ATTRIBUTIONS**

MUSIC (CC BY 4.0)

1. Jens Kiilstofte - Pitch Black (https://machinimasound.com/)

2. Stereo Surgeon - Insomniac (https://freesound.org/people/Stereo%20Surgeon/sounds/261208/)

#calisthenics #streetworkout #hiit