Calisthenics Basic Course




What you'll learn
Strength Development
Joint Strengthening
Increased Endurance
Perfecting Form and Technique
Injury Prevention
Core Strengthening
Flexibility Enhancement
Posture Alignment
Requirements
Experience Not Required
Required Equipment: High bar, Low bar, Dip bars / Parallets, Resistance band (thick), Yoga Mat
Description
With over 120,000 followers on social media and a growing audience, I've helped countless people improve their calisthenics skills and achieve their fitness goals. Now, I'm offering you the same opportunity through this specially designed course. Whether you're just starting out and find pull-ups or push-ups challenging, or you're looking to strengthen your core and legs, this course is exactly what you need to take your training to the next level.By the end, you'll feel stronger, more resilient, and ready for more advanced workouts. Best of all, you won't need a gym membership-just a nearby sportyard or the comfort of your own home will be enough. I've carefully selected the most effective bodyweight exercises, providing you with a clear, progressive plan that ensures results. Each week, the intensity and variety will increase, keeping your workouts both challenging and enjoyable.Why choose this course?Accessible and convenient: No need for expensive gym equipment. You can train anywhere!Proven success: I've helped thousands of people see real improvements, and you can be next.Beginner-friendly: Whether you're new to calisthenics or just want to improve, this course is designed to meet you where you are.Structured progression: Each week builds on the last, ensuring consistent improvement.Engaging routines: I've made sure to include a variety of exercises to keep things fresh and fun.Balanced development: You'll target all major muscle groups, building not just strength but endurance and flexibility too.This course is more than just a workout-it's your chance to unlock your full potential. Join now and start your journey toward a stronger, more confident version of yourself!
Overview
Section 1: My Story
Lecture 1 My Story
Section 2: Introduction in Course
Lecture 2 Introduction
Section 3: About the Course
Lecture 3 About the Course
Section 4: What Equipment Do You Need During the Course
Lecture 4 What Equipment Do You Need During the Course
Section 5: Answers & Questions
Lecture 5 FAQ
Section 6: General Warm-Up (15 Minutes)
Lecture 6 General Warm-Up
Section 7: Week 1 / Day 1: Push-Ups & Core
Lecture 7 Incline Push-Ups (~70 cm) - 3 Sets of 10-12 reps (Rest: 90-120 seconds)
Lecture 8 Australian Pull-ups (bent legs) - 3 sets of 8-10 reps (Rest: 90-120 seconds)
Lecture 9 Bodyweight Squats - 3 sets of 15 reps (Rest: 90-120 seconds)
Lecture 10 Knee Raises (on dip bars) - 3 sets of 10-12 reps (Rest: 30-60 seconds)
Lecture 11 Crunches - 3 sets of 15 reps per side (Rest: 30-60 seconds)
Section 8: Week 1 / Day 2: Pull and Lower Body
Lecture 12 Assisted Pull-ups with Leg Support - 3 sets of 6-8 reps (Rest: 90-120 seconds)
Lecture 13 Chair Dips - 3 sets of 10 reps (Rest: 90-120 seconds)
Lecture 14 Tuck-Ups - 3 sets of 12-15 reps (Rest: 30-60 seconds)
Lecture 15 Reverse Tabletop - 3 sets of 8-10 reps (Rest: 60-90 seconds)
Section 9: Week 1 / Day 3: Full Body Conditioning
Lecture 16 Australian Chin-ups (knees bent) - 3 sets of 8 reps (Rest: 90-120 seconds)
Lecture 17 Scapular Pull-ups - 3 sets of 10 reps (Rest: 60-90 seconds)
Lecture 18 Knee Push-ups - 3 sets of 10-12 reps (Rest: 90-120 seconds)
Lecture 19 Plank Jump-Ins - 3 sets of 12-15 reps per leg (Rest: 60 seconds)
Lecture 20 Deep Squats - 3 sets of 15 reps (Rest: 90-120 seconds)
Lecture 21 Superman Holds - 3 sets of 20 seconds (Rest: 60 seconds)
Section 10: Week 1 / Day 4: Core and Upper Body Stabilization
Lecture 22 Bar Hanging - 3 sets of 20-30 seconds (Rest: 60-90 seconds)
Lecture 23 Scapular Push-ups in High Plank - 3 sets of 10 reps (Rest: 60 seconds)
Lecture 24 Crunches with Clap Under Knees - 3 sets of 15-20 reps (Rest: 30-60 seconds)
Lecture 25 Calf Raises - 3 sets of 20 reps (Rest: 60 seconds)
Lecture 26 Tuck Hollow Hold - 3 sets of 20-30 seconds (Rest: 60 seconds)
Lecture 27 Motivational Speech: Week 1
Section 11: Week 2 / Day 2: Pull and Core
Lecture 28 Assisted Pull-ups (Leg Support) - 3 sets of 6-8 reps (Rest: 90-120 seconds)
Lecture 29 Chair Dips - 3 sets of 8-10 reps (Rest: 90-120 seconds)
Lecture 30 Knee Raises on Dip Bars - 3 sets of 15 reps (Rest: 90-120 seconds)
Lecture 31 Bodyweight Squats - 3 sets of 15-20 reps (Rest: 90-120 seconds)
Lecture 32 Reverse Plank - 3 sets of 20-30 seconds (Rest: 60 seconds)
Section 12: Week 2 / Day 1: Upper Body and Core
Lecture 33 Hand Walkouts - 3 sets of 8 reps (Rest: 90-120 seconds)
Lecture 34 Incline Push-ups - 3 sets of 12 reps (Rest: 90-120 seconds)
Lecture 35 Australian Pull-ups (straight legs) - 3 sets of 8-10 reps (Rest: 90 seconds)
Lecture 36 Side Crunches - 3 sets of 15 reps per side (Rest: 30-60 seconds)
Lecture 37 Lying Side Bends - 3 sets of 20 seconds (Rest: 30-60 seconds)
Section 13: Week 2 / Day 3: Full Body Strength
Lecture 38 Australian Chin-ups - 3 sets of 8 reps (Rest: 90-120 seconds)
Lecture 39 Scapular Pull-ups - 3 sets of 10 reps (Rest: 90-120 seconds)
Lecture 40 Elbow to Hand Plank - 3 sets of 10 reps (Rest: 90-120 seconds)
Lecture 41 Plank Jump-Ins - 3 sets of 12-15 reps per leg (Rest: 60-90 seconds)
Lecture 42 Side-to-Side Squats - 3 sets of 12 reps per side (Rest: 90-120 seconds)
Lecture 43 Plank with Arm Lift - 3 sets of 10 reps per arm (Rest: 60 seconds)
Section 14: Week 2 / Day 4: Grip and Core Stability
Lecture 44 Bar Hanging - 3 sets of 30 seconds (Rest: 60-90 seconds)
Lecture 45 Scapular Push-ups in High Plank - 3 sets of 10-12 reps (Rest: 60-90 seconds)
Lecture 46 Tuck Hollow Hold - 3 sets of 30 seconds (Rest: 60 seconds)
Lecture 47 Calf Raises - 3 sets of 25-30 reps each leg (Rest: 60 seconds)
Lecture 48 Motivational Speech: Week 2
Section 15: Week 3 / Day 1: Push and Core
Lecture 49 Negative Push-ups + Push-up from Knees - 3 sets of 6-8 reps each (Rest: 90 sec)
Lecture 50 Australian Pull-ups - 3 sets of 8-10 reps (Rest: 90-120 seconds)
Lecture 51 Deep Squats - 3 sets of 20 reps (Rest: 60-90 seconds)
Lecture 52 Tuck-Ups - 3 sets of 12-15 reps (Rest: 60 seconds)
Lecture 53 Side Crunches - 3 sets of 20 reps (Rest: 30-60 seconds)
Section 16: Week 3 / Day 2: Pull and Lower Body
Lecture 54 Jumping Pull-ups - 3 sets of 6-8 reps (Rest: 90-120 seconds)
Lecture 55 Chair Dips - 3 sets of 10-12 reps (Rest: 90-120 seconds)
Lecture 56 Crunches with Clap Under Knees - 3 sets of 20 reps (Rest: 60 seconds)
Lecture 57 Reverse Plank - 3 sets of 30 seconds (Rest: 60 seconds)
Section 17: Week 3 / Day 3: Full Body Conditioning
Lecture 58 Jumping Chin-ups - 3 sets of 6-8 reps (Rest: 90-120 seconds)
Lecture 59 Scapular Pull-ups - 3 sets of 10-12 reps (Rest: 60-90 seconds)
Lecture 60 Incline Push-ups (~30 cm) - 3 sets of 10 reps (Rest: 90-120 seconds)
Lecture 61 Mountain Climbers - 3 sets of 25-30 seconds (Rest: 60 seconds)
Lecture 62 Jump Squats - 3 sets of 10 reps (Rest: 90-120 seconds)
Lecture 63 Superman Holds - 3 sets of 25-30 seconds (Rest: 60 seconds)
Section 18: Week 3 / Day 4: Core and Stability
Lecture 64 Bar Hanging - 3 sets of 35 seconds (Rest: 60-90 seconds)
Lecture 65 Scapular Push-ups in Low Plank - 3 sets of 10-12 reps (Rest: 60 seconds)
Lecture 66 Single Leg Calf Raises - 3 sets of 10-12 reps per leg (Rest: 60 seconds)
Lecture 67 Side Plank - 3 sets of 30 seconds per side (Rest: 60 seconds)
Lecture 68 Motivational Speech: Week 3
Section 19: Week 4 / Day 1: Push and Cardio
Lecture 69 Negative Push-ups + Push-up from Knees - 3 sets of 8-10 reps (Rest: 90 seconds)
Lecture 70 Banded Pull-ups - 3 sets of 6-8 reps (Rest: 90-120 seconds)
Lecture 71 Jump Squats - 3 sets of 10-12 reps (Rest: 90-120 seconds)
Lecture 72 Lying Side Bends - 3 sets of 25-30 seconds (Rest: 30-60 seconds)
Section 20: Week 4 / Day 2: Pull and Core
Lecture 73 Negative Pull-Ups - 3 sets of 6-8 reps (Rest: 90-120 seconds)
Lecture 74 Crunches with Clap Under Legs - 3 sets of 17-20 reps (Rest: 60 seconds)
Lecture 75 Chair Dips - 3 sets of 10-12 reps (Rest: 90-120 seconds)
Lecture 76 Tuck-Ups - 3 sets of 15-17 reps (Rest: 60 seconds)
Lecture 77 Reverse Plank - 3 sets of 35-40 seconds (Rest: 60 seconds)
Section 21: Week 4 / Day 3: Full Body Strength
Lecture 78 Jumping Pull-ups - 3 sets of 6-8 reps (Rest: 90-120 seconds)
Lecture 79 Scapular Pull-ups - 3 sets of 12 reps (Rest: 90-120 seconds)
Lecture 80 Incline Push-ups (~30 cm) - 3 sets of 10-12 reps (Rest: 90-120 seconds)
Lecture 81 Plank Jump-Ins - 3 sets of 15-19 reps (Rest: 90-120 seconds)
Lecture 82 Side-to-Side Squats - 3 sets of 12 reps per side (Rest: 90-120 seconds)
Lecture 83 Plank with Arm Lift - 3 sets of 10 reps per arm (Rest: 60-90 seconds)
Section 22: Week 4 / Day 4: Core and Endurance
Lecture 84 Bar Hanging - 3 sets of 40 seconds (Rest: 60-90 seconds)
Lecture 85 Scapular Push-ups in Low Plank - 3 sets of 12 reps (Rest: 60-90 seconds)
Lecture 86 Hollow Hold - 3 sets of 30-35 seconds (Rest: 60 seconds)
Lecture 87 Single Leg Calf Raises - 3 sets of 15 reps per leg (Rest: 60 seconds)
Lecture 88 Motivational Speech: Week 4
This course is suitable for beginners and people who have just started their journey in calisthenics.



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