The video is a workout guide by Jeff Cavaliere, a fitness coach from Athletenext.com. He outlines a comprehensive workout plan for beginners that will take them through three months. The plan is divided into 10 essential movement patterns that every beginner must master. These patterns are broken down into three levels of complexity, from level one to three.
The first movement pattern is the horizontal push, which involves the shoulders, chest, and triceps. The exercise starts with a basic push-up at level one, then progresses to a dumbbell bench press at level two, and finally a barbell bench press at level three.
The second movement pattern is the vertical push, which involves the shoulders and triceps. The exercise starts with a one-arm dumbbell press at level one, then progresses to a two-arm dumbbell press at level two, and finally a barbell overhead press at level three.
The third movement pattern is the horizontal pull, which involves the biceps and back. The exercise starts with a chest-supported row at level one, then progresses to a tripod row at level two, and finally a barbell row at level three.
The fourth movement pattern is the vertical pull, which involves the back and biceps. The exercise starts with a pull-down at level one, then progresses to an assisted pull-up at level two, and finally a pull-up at level three.
The fifth movement pattern is the hinge, which involves the posterior chain and hips. The exercise starts with a pull-through at level one, then progresses to an RDL at level two, and finally a deadlift at level three.
The sixth and seventh movement patterns are variations of the lunge. The exercise starts with a split squat at level one, then progresses to a dumbbell split squat at level two, and finally a dumbbell Bulgarian split squat at level three.
The eighth movement pattern is a core flexion move. The exercise starts with a roll-up at level one, then progresses to a jackknife at level two, and finally a hanging knee raise at level three.
The ninth movement pattern is the carry, which involves the grip and hand strength. The exercise starts with a suitcase carry at level one, then progresses to a farmer's carry at level two, and finally an overhead carry at level three.
The workout plan is divided into three months, with each month focusing on different levels of the movement patterns. The first month focuses on building the foundation of the movements, the second month focuses on building strength upon that foundation, and the third month focuses on breaking down the movements into traditional barbell exercises for strength.
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Here are the key facts extracted from the text:
1. The video is about a perfect workout series for beginners.
2. The workout series is divided into three months.
3. The first month focuses on building a foundation for 10 essential movement patterns.
4. The 10 essential movement patterns are: horizontal push, vertical push, horizontal pull, vertical pull, hinge, squat, lunge, core flexion, and carry.
5. Each movement pattern has three levels of exercises: level one, level two, and level three.
6. Level one exercises are the most basic and focus on building a foundation.
7. Level two exercises increase the complexity or weight of the exercise.
8. Level three exercises are the most challenging and use traditional barbell exercises.
9. The workout structure for the first month includes three workouts: A, B, and C.
10. Workouts A and B are total body workouts that alternate on Mondays, Wednesdays, and Fridays.
11. Workout C is a core and carry workout that is done on Tuesdays and Thursdays.
12. Each exercise is performed for three sets of 12-15 repetitions to form failure.
13. The goal of the first month is to build a foundation for the movement patterns, not to load the weight.
14. In the second month, the level of exercises increases to level two, and the workout structure remains the same.
15. The reps and sets change in the second month, with a focus on building strength.
16. In the third month, the level of exercises increases to level three, and the workout structure remains the same.
17. The goal of the third month is to build strength on a stable foundation.
18. The traditional barbell exercises are performed for three sets of five or three sets of eight.
19. The weight used should be progressively overloaded by adding five pounds to each workout.
20. The video provides a step-by-step game plan for beginners to follow.