Description:
For years I used to do weight training. I felt strong and I looked big.
One day I was challenged by one of my friends to do a back lever, and miserably I couldn’t even get myself in the right position.
Then, he challenged me to do a Pistol Squat…
Embarrassed, I couldn’t go down much…
Really? I did not have the strength for that? Me? A strong, fitness freak?
Even though I trained for years I lacked simple flexibility, mobility and balance. My big muscles locked my movements and I become a prisoner of them.
Few years later I joined CrossFit and just months into training I ended with a nasty shoulder injury. I pushed too hard. I still love Crossfit but I needed to find a way to train with my injury while still gaining strength. Plus I was sick of being dependent on having a box or a gym to go to.
That was the time when I truly discovered calisthenics – a lost art of the most effective, natural strength training on earth which is just using bodyweight.
Calisthenics is the art of increasing resistance with only your bodyweight to develop insane strength. Using progressive resistance, similar to weight training, you add difficulty levels across a full range of motion, skill, position, etc
And because calisthenics uses only natural movements, it not only protects and strengthens your joints, but also conditions your body into amazing shape. It builds incredible strength, balance, flexibility, and natural and extreme body control ability
Well-structured progressive calisthenics can give you insane strength gains, muscle growth, and
fat loss while still protecting your joints and conditioning your body—naturally
I absolutely fell in love. My injury healed, I felt stronger than ever before, I lost all unwanted fat I build a physique of a gymnast I always wanted. And you know what? It was actually so much fun to get out there every day, try new skills, train towards advanced moves not only towards another inch on my bicep. I loved how I become flexible, mobile, how I started developing my balance and all the things I would never even think about with my normal weight training. And I loved how my joints were getting stronger while I was growing older.
Although I was making progress it took me years to get to the point where stunts like human flag, planche, one arm pushup or pullups were not impossible anymore.
And even with programs like Convict Conditioning coming out, it was hard. CC have a very limited number of progressions and do not pay attention to skill work, balance, flexibility and mobility which makes it impossible to progress if you are a beginner (I’ve been there).
muscle gains and fat loss while still protecting your joints and conditioning your body.
All naturally. I didn’t need a gym. I Didn’t need a barbell. I don’t need a box. There was just ,me, my body and a bar…
Yet every day I get emails from all of you asking me how to get started. For years I have been teaching and perfecting the art of bodyweight strength training and although there is so much information out there its extremely confusing and unhelpful for somebody who has no previous experience with bodyweight strength training.
Based on a proven system to progress and improve on a daily basis
Unlike any other, our progressions incorporate not only comprehensive number of steps but also take care of mobility, flexibility and skill
Know exactly how and when to progress to the next level safely. No more confusion. Tested and Simple.
With this system you assess exactly where you are on progressions and create a personalised program to fit your needs.
Train like a PRO with the same system that has transformed thousands of calisthenics enthusiasts.
Progressive Calisthenics uniquely train the connective tissue and joints to prevent injury. Many athletes use it also to get back into training safely
Training with your own bodyweight gets your body to naturally drop fat while gaining muscles and building strength at the same time
Train your core for posture, function, performance or to develop a gymnast-like six pack. Many of our exercise progressions work the core in unique ways.
Transform your body into a lean, gymnast-like physique and impress your friends.
This system is one of those that comes along once in a generation and is a Game Changer
Being able to perform moves like the human flag and planches requires more than simply phenomenal strength, it also requires flexibility, mobility, balance and skill. It doesn’t matter how strong you are, you’re going to struggle with these moves if you lack the other necessary skills (and quite a bit of practice!) … But if you do it the right way you can achieve strength and skill unlike any other.
That’s why you MUST start with the fundamental movements. Until you’re hitting them consistently you should not progress to any other advanced moves.
Master the fundamentals and they’ll open up any move you want to learn in your advanced calisthenics career
Pistol Squat will absolutely challenge your lower body strength and mobility. Paired with hamstring mobility exercises this progression will help you prevent lower body injury and make the most out of your leg power.
Shoulderstand Squat
Assisted Squat
Half Squat
Full squat
Close squat
Bulgarian split squats
Begginer Shrimp Squat
Box Squat
Single Leg Box Squat
Box Squat Leg Hanging
Uneven Squat
1/2 one legged squat
Assisted one legged squat/
Balance assisted one legged squats
Weighted one leg squat
PISTOL
Renegade pistols
Intermediate shrimps
Superman squat.
Advanced shrimps.
More advanced Shrimp
The Elevated Shrimp
These are the best way to develop an all-round powerful waist. Hanging develops the grip, shoulders and lats, and forces the serratus muscles around the ribcage to work strongly.
Nothing builds a massive upper back and lats like pullups do. It’s a prerequisite for all advanced moves.
Vertical Pulls
Horizontal Pulls with legs bent
Horizontal Pulls
Dead hang 1 min
Chin over the bar hold
Negative Chin up
Negative Chin up 25
Jackknife pullup/ box assisted
Assisted Pullup (leg or bands
Bent Arm (90 degree) hold
Negative pullup
Half Pullup
Pull Up
Close grip Pullup
Wide grip Pullup
Uneven pullup
Assisted 1 arm Pullup
Assisted 1 arm Pullup Negative
1/2 One Arm pullup
One-Arm Pullup
Every single movement in calisthenics will require your spine to be extremely strong. The stronger your spinal muscles, the better you will be at practically any athletic motion. Bridges will make sure that the core is iron strong.
Short Bridges
Straight Bridges
Angeled Bridges
Head Bridges
Half Bridges
Full Bridges
Wall Walking down
Wall walking up
Closing bridge
Stand to stand bridge
Handstands will explode your shoulder strength and size and prepare your upper body for virtually anything
Wrist Stretches
First Knuckle Walk
Wrist Rock Walk
Fingertip Walk
Static Seated Shoulder Flexion and Static Shoulder Extensions and supine Floor Handstand Flexion
Incline pike pushup
Incline Pike Diamond Pushup
Pike Pushup
Pike Pushup Diamond
Decline pike pushups
Decline pike diamond pushup
Decline Pike Pushup Shoulder Taps
Wall assisted Head Stand
Free Head Stand
Forearm Headstand
Wall Assisted Hand Stand
30 sec Handstand Hold Against the Wall
Handstand Hold Against the Wall + Shrugs
Handstand Shuffle- balance from left to right shuffle
Forearm supported handstand
Handstand stomach to the wall straddle hold
Handstand with stomach to the wall straddle + shoulder taps
Switch, back to the wall shoulder taps
Half Handstand pushup
Handstand Pushup
Wall Handstand Diamond Pushup
Uneven Handstand
Lever Handstand
One arm 1/2 Handstand Pushup
One Arm Handstand Pushup
The easiest pushing movement that activates nearly every muscle in your body, strengthens joints, and trains connective tissue. In addition, it builds up strong and a healthy upper body.
Wall Pushup
Incline Pushup
Kneeling Pushup
Half Way Pushup
Normal Pushup
Elbows in Pushup
Diamond Pushup
Wide Grip
Decline Pushups
Decline diamond pushup
Uneven Pushups
Uneven lever pushup
Wall one arm
Incline one-arm
Straddle One Arm Push-Ups
Half One Arm Pushup
One Arm Pushup
Decline one arm pushup
Although a fairly advanced move, you should start conditioning your body for it early. It promotes full body control, builds an iron core, and develops a hollow body which is essential for advanced elements.
Planks strengthen the body line and they are a great base for lever work including elbow lever and eventually planches
These 8 moves have been hand picked to build all round physique and strength so you can safely progress further.
These movements are designed to target every single part of your body and develop an all-around, balanced physique of a gymnast. They will make sure you are ready for anything all over your body
These fundamentals make sure that along with strength, you are developing balance, mobility, flexibility, and body control. You will need them to be able to perform more advanced moves and to avoid injury.
Fundamental movements condition your muscles and nervous system to be able to perform pulling and pushing moves effortlessly. This lays the necessary foundation for more advanced moves
The book pays full attention to realistic progress, step by step from the very beginner to advanced, unlike any other book out there. The guidance from the book enabled me to get started and taught me underlying principles needed to succeed. I am six months in, my strength has improved incredibly and I just cancelled my gym membership. Love Calisthenics and Thanks Jeff!
The book will guide you to identify exactly where you are on each of the progressions and where you need to be to get started depending on your own PERSONAL situation, history, and level of strength.
After you know how you stack up, we’ll scientifically help you establish the exact number of sets, reps and rounds of each exercise you should be doing. Everything is personalized for you.
The system in the book is very flexible and can be adjusted to any level and goal. You will never find ready-made routines working better than a personal approach. That’s why we teach you the principles.
Based on progressions you will create a personalised workout just for you including everything from warm-ups, skills work, strength work, conditioning, as well as stretching and cool down.
You know the saying: You can’t manage what you don’t measure … The Progression poster is your road map to success. See exactly where you are and where you are going visually.
Each step in the progressions has a mastery level you need to achieve to be able to move forward to the next level. Like a game, until you hit that point you can’t level yourself up. This takes away confusion and guides you so you know exactly when and how to progress.
There will be a time in your training that you will get stuck. It might be a mobility issue, or strength, or that you are not flexible enough. Whatever it may be this book teaches you exactly how to address it by deconstructing progressions so even when you do get stuck you can get back on track straight away
Join a community of athletes on the same journey as you. Ask questions, share your progress and celebrate successes. From time to time we also invite experienced trainers to answer your questions
I’m an advanced neuromuscular therapist and I can vouch that this routine is safe, effective, all around beneficial, and a steady path to gains. Also lately people have been asking how I’ve gotten so ripped so I just tell them.
I am a neuromuscular massage therapist. And once I learned about soft tissue damage and healing, repetitive stress injuries, the foundations of muscle science, etc., I really started to get serious about fully balanced workouts that supplement pre-existing muscular imbalances and focus on form and control. But I had trouble designing them myself and being sure about what was safest and most efficient for my body. And this is when I picked up a Calisthenics Fundamentals Course. The program perfectly matched my criteria. I believe strength is a lifetime pursuit, not a few week fad. The guide to progressions met my biggest concern; getting from here to there. Since then my results have been very steady. My reps are going up, rest times are decreasing, and skill work is becoming second nature. I’ve also been packing on lean muscle as you can see in the picture.
This program will not only transform your body and physique but it will skyrocket your energy and help to train your mind.
Since I started on a program my results have been amazing. I have lost several inches in waistline, my shoulders are broader, and I feel so much more energy now. It’s not easy, but the program is a complete guide on how to get started on improving your health and life with the vehicle of calisthenics. I was expecting the program to be just an exercises book, but it went beyond my expectations teaching everything from the mindset, to how to progress, with suggestions how it all can be incorporated according to my own fitness levels and goals. 4 months have passed and the results in my lifestyle are incredible, not just my physique, but my energy and my attitude towards fitness.
Amazing, clearly defined terms.. Easy to understand, great progression chart as well as videos..The program answers all the questions you might ever have about calisthenics training.
I started calisthenics after I got inspired from various athletes practicing a lot of skills like front lever, HSPU’s etc, and I was like whoaa!! I looked through all the available training programs and picked this program as the best one. It has been 7 months since then and my results have been awesome! When a person starts with calisthenics… He/she faces a lot of problems related to progressions. There is a lot of questions: what to do, how to do things; how much to do?; When to progress?; And what frequency of practice must be included? The program answers all those questions and more so you can focus on moving forward every day.
Extremely Helpful and Inspirational!
I loved detailed, clear progressions which I could easily follow. I keep the ebook on my phone and refer to it daily to keep me motivated! Love it!
Straightforward and no BS approach!
I loved the straightforward simplicity and no BS approach in the book. I did take the action as it filled the gaps as to how to reach my end goals. This is a great book for anyone interested in training and body transformation. Get out of the gym! This is a real functional training.
All beginners need to start the journey with this ebook.
Get Started with Calisthenics is the MOST COMPREHENSIVE BOOK about CALISTHENICS and street workout out there.
ITS THE HOLY GRAIL for beginners.
Sometimes the first step is simply knowing HOW to go about doing a specific movement or exercise. But even more importantly, especially in calisthenics, is being able to perform exercises with the right form, which is critical.
There is a number of exercises which needs showing and explaining – we understand that. That’s why, though, videos are quick and to the point; they will make sure that you will be safe and making the most of out of your own bodyweight.
No matter your goal, with the calisthenics system in this book you are able to create personalised workouts fitting exactly your goal and lifestyle needs. To make it even easier, we give you examples of different workout routines so you can simply pick and choose
Easily see where you are and where you are going, design your own workout and track your progress to keep motivated – all on one page!
Designing a workout which fits your needs is just as important as keeping motivated to consistently workout to reach your goals. This poster helps you achieve both.
We all know consistency is king and this is especially true with calisthenics.
This incredible resource was designed to not only solve this problem but to take your fitness to the next level by giving you a visual guidance on where you are in your calisthenics journey.
The Poster includes detailed breakdown for your workout routine: warm up, skill work, strength work & conditioning, stretching and cool down.
Each exercise for which you achieve mastery can be marked as done, right on the poster. This is a very tangible, visual way to see the progress and keep your brain motivated.
Right on the poster there is a guideline on a number of sets and reps for a specific goal. Doing so makes it easy to design a workout perfectly fitting your needs.
This and the book will put you right on track to build great strength, lose fat and build muscle with progressive calisthenics.
I wouldn’t consider myself a beginner other than the fact that I’ve never focused completely on Calisthenics. Your book and the chart gave me the knowledge I needed to succeed with bodyweight. The progression chart with pictures and descriptions of a plethora of bodyweight exercises in order of progressions enabled me to create my own workouts based on my own abilities.
Click on the Image to Expand.
When you purchase How to Get Started With Calisthenics: The Definitive Guide, you receive a collection of resources designed to help you transform your life, forever. Try it for yourself.
At the moment we do not offer a Kindle version. You will get a PDF file and a poster in the PDF and JPG format. For videos you will get links.
At the moment our program runs as a web app which you can access on mobile. Mobile App will be coming out soon. By joining us now you will have a direct say in how the app will look like, the features we are building, which moves we will be bringing first and be the first to have access to our other programs.
If you ever wanted to get started with Calisthenics but never know how and what – this is for you. Unless you are an advanced athlete who already mastered 8 Fundamental Moves you should be taking this course to work towards them, fixing your mobility and making sure you are good to go for more advanced ones
The course is a completely brand new program – including a web app which walks you through the assesment, creates a personalised training program for you and helps you keep on going. You take workouts directly from the app and give it feedback – our system adjusts sets and reps based on that and show you visually how far along the progression you are.
Although the principles from the book are similar, we improved and redone all the progressions and incorporated a number of other elements of a successful training program. Its really a full proof way for you to succeed.
If you got injured, this is perfect to get you back on track.
Yes! A thousand times YES!!!
If you know my story you know that calisthenics saved my life when I was injured and forced to give up weight lifting (which I’m now thankful for).
If you’re injured all you have you to do inside the Calisthenics Fundamentals Video Course is find the exercise that on each progression that you can do PAIN-FREE.
If you’re used to doing diamond pushups you may end up moving all the way back to standing wall push ups. And that’s perfectly ok.
Calisthenics it’s very gentle and you can start from very easy progressions like wall pulls and build your way up. It conditions the nervous system not only strengthening your muscles, but everything around them like joints, ligaments, etc.
If you need any specific recommendations simply ask in the community and we will help you out as much as we can.
We offer a no-questions-asked refunds to all customers within 60 days of your purchase. If you are not satisfied with our product, then simply send us an email and we will refund your purchase right away. Our goal has always been to create a happy, thriving community. If you are not thrilled with the product or are not enjoying the experience, then we have no interest in forcing you to stay an unhappy member.
We cannot stress enough how critical are fundamentals to your calisthenics journey. We have see athletes ignoring progressions and jumping straight into skill development – we have seen injuries, we have seen people getting motivated. These ae not skills you can learn in a week. If you can do all the calisthenics moves – then it’s awesome. In next few months we will be adding more and more advanced moves so you can keep on going and progressing. Keep an eye out on your email
Getting ripped as loosing fat generally is 80% about nutrition – so the program itself cannot get you ripped – but if you combine a great diet with our exercises you are in for a transformation journey. Don’t worry we have your back.
There is something remarkable happening in the world of movement right now. A shift from work to play, from sweat to skill development, from short term goals to getting on a lifelong journey of exploring our own bodies and what are they capable of. We have seen it in various movement disciplines gaining momentum from callisthenics, parkour, gymnastics, tricking, acrobatics, yoga. Among all of them there is one thing in common: working with your own bodyweight towards mastery and uncovering what your body is truly capable of. We are building a platform which in gamefied way will enable you to get started and keep on going while unlocking different movements, going on quests and learning new skills while becoming healthy and fit. Our vision is simple. To build tools – technology, platform, information, training programs, physical facilities to enable, empower and train a new wave of movement athletes – those who use their own body to push the impossible. Our main focus at the moment is the development of the technology which in a personalised way will set anyone on a journey of a lifetime to unleash their full physical potential. What you are seeing now its just a first step. Join us and let’s build it together.
We are a team of trainers and enthusiast – each one with a different story – but all connected by the passion of calisthenics. Our vision is simple. To build tools – technology, platform, information, training programs, physical facilities to enable, empower and train a new wave of movement athletes – those who use their own body to push the impossible. Our main focus at the moment is the development of the technology which in a personalised way will set anyone on a journey of a lifetime to unleash their full physical potential.
Read The MOvement Athlete Manifesto – this is what we believe in
The book follows the principles outlined in Convict Conditioning (my bible when I was getting started) – but it expands on them. CC has a very limited number of progressions and does not pay attention to skill work, balance, flexibility and mobility, which makes it nearly impossible to progress if you are a beginner (I have been there). We take all we have learned in progressive calisthenics and give you a comprehensive guide which fills those gaps.
Additionally, I didn’t want to give you just a random training program I wanted to teach you how to THINK ABOUT CALISTHENICS, so you can understand the principles and implement them into your life. This is the only way you can change your lifestyle in a sustainable way.
This book will not only give you tools to achieve your goals, but will teach you a philosophy on how to think about progressive calisthenics and how to make it work for you.
You pick how many times you want to workout according to your own lifestyle.
At the moment all the workouts are full body but THIS week we are implementing a feature which will enable you to pick how long you want your workouts to be eg 10/30/60 minutes and you can change between them.
The more workouts you do the faster you will progress – but you are going at your own pace.
Of course!
All the future updates for this particular product are included including mobile app etc. Actually you will be the first to know and test the app. We also work with you on what content you would like to be created etc.
We are building this product with you for you. Period
First of all, our goal is to provide so much value and resources that you never ever have to spend money on any other calisthenics program EVER.
If you are new to it, what you might not realize yet is that every calisthenics move is a complex beast requiring expertise in multiple areas and without effective progressions and professional support it can be extremely frustrating to move forward.
The program is structured in a way to give you ALL the information and support you need for months to come!
Our system enables you to easily print out your workouts and take them with you wherever.
After you done you are easily able to input the data into the system.
If you are away for a longer period of time or would like to get back on track, it’s as easy as redoing your assessment to see exactly where you are and getting back on track.
We are committed to making calisthenics affordable and accessible to everyone especially kids, families, disadvantaged communities, up and coming trainrs and athletes – hence we run a number of programs to enable that. For any further info about these please email us at hello@calisthenicsacademy.co – we would love to hear from you
We would love to hear from you – simply email us at hello@calisthenicsacademy.co . Any questions, suggestions or anything else – we strive to reply within 48h.
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