Table of

Contents
00 Introduction to Calisthenics & Program Overview

01 Week 1: Learning the Basics

02 Week 2: Building Strength, Balance, & Endurance

03 Week 3: Mastering the Basics

04 Week 4: Plyometrics Training, Improving Mobility & Flexibility

05 Week 5: Working Toward Skills

06 Week 6: Injury Prevention & Specialization

07 Week 7: Dynamic & Static Exercises for movements

08 Week 8: Advanced Progressions & Skills

09 Week 9: Progressing in Calisthenics

10 Week 10: Creating a Workout Template

Introduction to Calisthenics
& Program Overview
The Beginner to Advanced Calisthenics Program is a 10-week training
program designed to take you from a beginner to an advanced
calisthenics athlete. Each week focuses on building strength, endurance,
balance, and flexibility through various exercises and techniques. The
program starts with learning the basics of calisthenics and progresses
to more advanced skills, such as planche, front lever, and back lever. The
program also includes injury prevention, specialization, and creating a
workout template that works for your goals and needs. By the end of the
program, you will have the knowledge and tools to become an advanced
calisthenics athlete.
Pre Stats Before Calisthenics
THIS IS HOW YOU ARE GOING TO MEASURE YOUR PROGRESS. FILL IN
YOUR STATS CURRENTLY, AND LATER ON IN THE PROGRAM, YOU WILL
FILL OUT THE AFTER AND SEE YOUR IMPROVEMENTS.

DO ALL OF THIS IN ONE SET. FOR EXAMPLE: FOR THE PUSH-UPS, YOU
WILL GO DOWN IN ONE SET AND DO THE MOST AMOUNT OF PUSH-UPS
YOU CAN DO. THEN AFTER, YOU WILL SEE IF YOU'VE MADE PROGRESS.
 Week 1
LEARNING THE BASICS
THE BASICS YOUR FIRST WEEK WILL FOCUS ON
INCLUDE LEARNING THE PROPER TECHNIQUE FOR
BASIC EXERCISES. THESE EXERCISES
SHOULD NOT BE RUSHED AND BE IN THE
Push-ups REPETITION RANGE OF 10-20. RUSHING
Pull-ups THESE EXERCISES AND JUMPING INTO
ADVANCED MOVEMENTS CAN LEAD TO
Dips INJURIES AND A SIGNIFICANT PLATEAU IN
Squats STRENGTH.
 Push-Ups
We're mainly going to focus on getting
better in pushing strength and use
different variations to target different
muscles.

DIFFERENT VARIATIONS HOW TO LEARN A PUSH UP

REGULAR
TARGETS: 1) START WITH PLANK POSITION
CHEST
SHOULDER
TRICEPS

2) PRACTICE THE PLANK FOR 10 SECONDS

CLOSE GRIP
TARGETS: 3) GO ONTO YOUR KNEES AND TRY A PUSH UP
TRICEPS
CHEST
SHOULDERS

4) REPEAT THE MOVEMENT FOR A SET OF

10 TO 15 REPS.

WIDE GRIP
TARGETS:
CHEST
SHOULDERS
PROPER FORM
TRICEPS
NO FLARED ELBOWS
ELBOWS TIGHT
CHEST STRAIGHT AND
TOUCHES GROUND
EACH VARATIAN TARGETS MORE OF A EXHALE AS YOU PUSH
CERTAIN MUSCLE YOURSELF UP AND
INHALE AS YOU
LOWER YOURSELF
DOWN.
 Pull-Ups
The best way to improve your pulling
strength is by doing pull-ups. If you don't
know how don't worry! Follow the guide on
how to learn one. You need to be patient!

DIFFERENT VARIATIONS HOW TO LEARN A PULL UP

START WITH HANGING EXERCISES: BEGIN BY
REGULAR HANGING FROM A PULL-UP BAR, USING AN
OVERHAND GRIP WITH YOUR HANDS SLIGHTLY
TARGETS:
WIDER THAN SHOULDER-WIDTH APART. HOLD
LATS
THIS POSITION FOR AS LONG AS YOU CAN,
BACK
BICEPS GRADUALLY BUILDING UP YOUR GRIP STRENGTH.
ASSISTED PULL-UPS: ONCE YOU HAVE BUILT UP
SOME GRIP STRENGTH, TRY DOING ASSISTED
PULL-UPS. USE A RESISTANCE BAND OR AN
ASSISTED PULL-UP MACHINE TO HELP SUPPORT
YOUR WEIGHT AS YOU PRACTICE THE
MOVEMENT.
CLOSE GRIP NEGATIVES: ANOTHER EFFECTIVE EXERCISE FOR
BUILDING UP TO A FULL PULL-UP IS THE
TARGETS:
NEGATIVE PULL-UP. JUMP UP TO THE TOP OF
BICEP
LATS THE PULL-UP POSITION, THEN SLOWLY LOWER
FOREARMS YOURSELF DOWN, TAKING ABOUT 5-10 SECONDS
TO DO SO.
PARTIAL REPS: AS YOU GAIN MORE STRENGTH
AND CONFIDENCE, TRY DOING PARTIAL REPS.
START IN THE TOP POSITION OF THE PULL-UP
AND LOWER YOURSELF DOWN HALFWAY, THEN
RETURN TO THE TOP POSITION. REPEAT THIS
FOR SEVERAL REPS.

WIDE GRIP
TARGETS:
LATS
PROPER FORM
BACK SHOULDER BLADES GO
BICEPS HIGHER THAN THE BAR
ARMS GO PAST OR
90° STAY AT 90°
LEANING BACK WILL
EACH VARATIAN TARGETS MORE OF A HELP WILL MUSCLE UP
CERTAIN MUSCLE CHIN GOES ABOVE THE
BAR
NO KIPPING
 DIPS ARE A COMPOUND EXERCISE THAT

Dips
PRIMARILY TARGET THE MUSCLES OF THE
CHEST, TRICEPS, AND SHOULDERS. THE
EXERCISE IS PERFORMED USING PARALLEL
BARS, WITH THE BODY SUSPENDED IN THE
AIR AND SUPPORTED BY THE HANDS AND
ARMS.

HOW TO LEARN A DIP

DIPS WORK YOURE CHEST AND TRICEPS
1) SCAPULAR DIPS

USE ONLY YOUR

CHEST
SCAPULA TO GO
UP AND DOWN
KEEP YOUR TORSO MORE UPRIGHT
FLARE YOUR ELBOWS OUT SLIGHTLY
USE A WIDER GRIP
2) HALF REP DIPS

GO HALF WAY
TRICEP
DOWN
LEAN FORWARD SLIGHTLY
KEEP YOUR ELBOWS CLOSE TO YOUR
BODY
USE A NARROWER GRIP

COMMON MISTAKES

USING MOMENTUM GOING TO DEEP NO SCAPULAR RETRACTION

NOT 90°
 SQUATS ARE AN EXCELLENT CALISTHENICS

Squats
EXERCISE TO TARGET YOUR LOWER BODY.
BY LEARNING SQUATS, YOU CAN
STRENGTHEN YOUR LOWER BODY AND
LEARN MORE ADVANCED SKILLS LIKE PISTOL
SQUATS AND SISSY SQUATS.

PISTOL SQUATS
INPROPER TECHNIQUE

SISSY SQUATES
90°

DIFFERENT VARIATIONS
JUMP SQUATS BULGARIAN SQUATS
 Your goal
MASTER THE FUNDAMENTALS AND BUILD A STRONG FOUNDATION
WITH LEARNING THE BASICS

LEARNING THE BASICS IS AN ESSENTIAL STEP TOWARDS

MASTERING ANY SKILL OR SUBJECT. BY FOCUSING ON THE
FUNDAMENTALS, YOU CAN BUILD A SOLID FOUNDATION THAT WILL
SUPPORT YOUR GROWTH AND DEVELOPMENT IN THE LONG RUN.

YOUR GOAL SHOULD BE TO IMPROVE IN THE BASICS, AND TO DO SO

IN A WAY THAT ALLOWS YOU TO UNDERSTAND THE KEY CONCEPTS
AND PRINCIPLES DEEPLY. THIS MEANS TAKING THE TIME TO
RECORD YOURSELF AND LOOK AT YOUR FORM. STUDY AND
PRACTICE THE CORE SKILLS AND TECHNIQUES, AND TO GAIN A
SOLID UNDERSTANDING OF YOUR MISTAAKES

REMEMBER THAT LEARNING THE BASICS IS NOT A ONE-TIME EVENT,

BUT AN ONGOING PROCESS OF GROWTH AND DEVELOPMENT.
 WEEK 2
BUILDING STRENGTH, BALANCE,
& ENDURANCE
YOUR SECOND WEEK OF
CALISTHENICS IS GOING TO FOCUS
IF YOU CAN DO MULTIPLE PUSH- ON BULDING ON THE BASICS, BUT
UPS AND WONDER WHY YOU INCLUDING STABILITY AND
CAN'T DO MORE, IT'S MOST BALANCE.
LIKELY YOUR ENDURANCE. IF YOU
CAN'T GET PAST A SPECIFIC
RANGE, DON'T WORRY! BY
ENHANCING YOUR ENDURANCE
AND STRENGTH, YOU WILL
INCREASE THE AMOUNT OF
REPETITIONS YOU CAN DO.

IF YOU STILL CAN'T GET FIVE REPETITIONS OF EACH BASIC EXERCISE (PUSH-
UPS, PULL-UPS, DIPS, AND SQUATS) KEEP WORKING ON THEM UNTIL YOU
CAN. CONSISTENCY AND PATIENCE ARE KEY IN BUILDING STRENGTH AND
ENDURANCE WITH CALISTHENICS. TRY DOING SETS OF EACH EXERCISE WITH
SHORTER REST PERIODS OR MODIFYING THE EXERCISE TO MAKE IT SLIGHTLY
EASIER UNTIL YOU CAN BUILD UP TO THE FULL EXERCISE. DON'T BE
DISCOURAGED IF PROGRESS IS SLOW AT FIRST – KEEP PUSHING YOURSELF,
AND YOU'LL SOON SEE IMPROVEMENTS IN YOUR STRENGTH.
GOING INTO YOUR SECOND WEEK, YOU
REALLY WANT TO FIGURE OUT A
TRAINING SPLIT. WHETHER THAT IS
HAVING ONE REST DAY OR THREE
REST DAYS. THERE WILL BE THREE
TEMPLATES THAT YOU CAN FOLLOW.
INCORPORATE THE EXERCISES GIVEN
AND ENSURE YOU ADD SETS AND
REPETITIONS.

TEMPLATE #1 TEMPLATE #2
MONDAY- PUSH DAY
MONDAY- PUSH DAY
TUESDAY- LEG DAY
TUESDAY- PULL DAY
WEDNESDAY- REST DAY
WEDNESDAY- LEG DAY

THURSDAY- PULL DAY

THURSDAY- REST DAY

FRIDAY- LEG DAY

FRIDAY- PUSH DAY
SATURDAY- PUSH DAY
SATURDAY- PULL DAY

SUNDAY- REST DAY

SUNDAY- LEG DAY

TEMPLATE #3
MONDAY- PUSH DAY

TUESDAY- PULL DAY

WEDNESDAY- LEG DAY

THURSDAY- REST DAY

FRIDAY- PUSH DAY

SATURDAY- PULL DAY

SUNDAY- REST DAY

 EXERCISES TO BUILD EXERCISES FOR BETTER
STRENGTH BALANCE

SHOUDER TAPS WALL HANDSTANDS

PIKE HOLDS

HANDSTAND KICK UPS

INCLINE PUSH UPS

CROW POSE

WALL SITS EXERCISES FOR MORE CLAPPING PUSH UPS

ENDURANCE
MOUNTAIN CLIMBERS
 YOUR GOAL

YOUR GOAL SHOULD BE TO DEVELOP A WELL-ROUNDED

CALISTHENICS ROUTINE USING THE 3 TEMPLATES I PROVIDED. THE
EXERCISE I PROVIDED ON ENDURANCE, FLEXIBILITY, AND MOBILITY
SHOULD BE INCORPORATED INTO THAT ROUTINE.

TO ACHIEVE THIS GOAL, IT'S IMPORTANT TO GRADUALLY INCREASE

THE INTENSITY AND DIFFICULTY OF YOUR CALISTHENICS ROUTINE.
THIS MIGHT INVOLVE INCREASING THE NUMBER OF REPS,
PERFORMING MORE ADVANCED VARIATIONS OF EXERCISES, OR
INCORPORATING NEW MOVEMENTS INTO YOUR ROUTINE.

CONSISTENCY IS KEY WHEN IT COMES TO CALISTHENICS TRAINING,

SO MAKE SURE TO SET ASIDE TIME EACH DAY OR WEEK TO WORK
ON YOUR ROUTINE. OVER TIME, YOU WILL DEVELOP INCREDIBLE
STRENGTH, BALANCE, AND ENDURANCE THAT WILL HELP YOU
ACHIEVE YOUR FITNESS GOALS AND LIVE A HEALTHIER, MORE
ACTIVE LIFESTYLE.
 WEEK 3
MASTERING THE BASICS
WITH THE TRAINING YOU HAVE DONE, WE ARE GOING TO SEE IF YOU MADE PROGRESS, AND
MOST IMPORTANTLY IF YOU CAN MOVE ONTO HARDER MOVEMENTS. KEEP IN MIND EVERYONE
IS DIFFERENT, SO IF YOU CAN'T DO 30 PUSH UPS, THAT DOES NOT MEAN YOU CAN'T MOVE ON.
THE GOAL OF THIS CHART IS TO MEASURE YOUR STRENGTH PROGRESS. IF YOU SEE PROGRESS,
EVEN IF IT'S 2-7 REPETITIONS, YOU KNOW YOU CAN DO MORE ADVANCED MOVEMENTS. DON'T
WORRY IF YOU DON'T SEE PROGRESS! KEEP DOING THE BASICS, THIS WEEK WILL FOCUS ON
MASTERING THE BASICS. KEEP IN MIND, THERE IS NO LEVEL WHERE YOU COMPLETED THE
BASICS, AS IT'S AN ONGOING PROCESS.

PUSH UPS PULL UPS DIPS

EXAMPLE: EXAMPLE: EXAMPLE:

YOUR BEFORE: 5 YOUR BEFORE: 5 YOUR BEFORE: 5

YOUR AFTER: 10 YOUR AFTER: 10 YOUR AFTER: 10

IF YOU SEE IMPROVEMENTS KEEP DOING SQUATS PLANK

THE BASICS, WHILE ADDING DIFFERENT EXAMPLE: EXAMPLE:
VARIAIONS.

YOUR BEFORE: 5 YOUR BEFORE: 5

YOUR AFTER: 10 YOUR AFTER: 10
 FORM CHECK

INCORRECT CORRECT INCORRECT CORRECT

NO CHIN ABOVE CHIN ABOVE BAR ELBOWS FLARED NO ELBOWS

BAR ELBOWS MORE NO CHEST TO FLARED
NO ELBOWS THAN 90° GROUND CHEST TO GROUND
MORE THAN 90°
INCORRECT CORRECT INCORRECT CORRECT

NO 90° 90° TO DEEP (CAN TO DEEP (CAN

CAUSE INJURY) CAUSE INJURY)
ELBOWS FLARED ELBOWS TUCKED
TOO MUCH 90°
PAST 90° SCAPULAR
NO SCAPULAR PROTRACTION
PROTRACTION
 WEEK 4
PLYOMETRICS TRAINING, IMPROVING MOBILITY
& FLEXIBILITY
CONGRATULATIONS! YOU HAVE
REACHED YOUR FOURTH WEEK. FOR
THIS WEEK, WE ARE GOING TO
FOCUS ON BUILDING ON THE
BASICS. THERE WILL BE MORE LEG
EXERCISES, MORE WARM-
UPS/MOBILITY, AND FLEXIBILITY.
AT THIS POINT, IT IS NOW
ESSENTIAL TO WARM UP BEFORE
ANY TYPE OF EXERCISE. IMPROVING
YOUR FLEXIBILITY AND MOBILITY
BEFORE WORKING OUT IS A GREAT
WAY TO WARM UP.

SO LET'S DIVE IN AND SEE THE BEST PLYOMETRIC EXERCIES, BEST

MOBILITY ROUTINES, AND BEST FLEXIBILITY TRAINING FOR
CALISTHENICS!

REMINDER!: YOU DON'T NEED EQUIPMENT AT THIS POINT, BUT I HIGHLY SUGGEST INVESTING
IN PARALLETTES, A PULL-UP BAR, AND RESISTANCE BANDS. IF YOU ARE SERIOUS ABOUT YOUR
PROGRESS, I WOULD INVEST IN ONE.
 SKATER PLYO LUNGES:
PLYOMETRIC EXERCISES:

JUMP SQUATS:
JUMP RIGHT
TO LEFT
SQUAT THEN JUMP (ONE LEG)

SINGLE LEG BUTT KICKS:

BOX JUMPS:

JUMP AND HIT

YOUR BUTT
JUMP ONTO A ELEVATED PLATFORM

LATERAL HOPS:

SEATED VERTICAL JUMPS:

JUMP SIDE
TO SIDE
(BOTH LEGS)

SIT AND JUMP

ALTERNATING SPLIT SQUATS:

BULGARIAN SQUATS:

SQUAT DOWN AND UP WITH

ONE LEG ON A ELEVATED
SURFACE
JUMP AND
ALTERNATE
EACH LEG
 MOBILITY EXERCISES: LEGS

KICK UP AND HIP FLEXOR KICK:

DOWN (RESISTANCE BAND)
CONTROLLED:

BUTTERFLIES: LUNGE HIP FLEXOR:

MOBILITY EXERCISES: LEGS

HIGH KNEES :
 MOBILITY EXERCISES: UPPER BODY
RESISTANCE PULLS: SCAPULAR PUSH UPS:
(RESISTANCE BAND) (MOVE SCAPULA UP
AND DOWN)

SHOULDER DISOLCATES: SHOULDER EXTENSIONS:

MOBILITY EXERCISES: UPPER BODY

PANCAKE :
 FLEXIBILITY STRETCHES: LEGS

SQUAT HOLDS SIT AND REACH

LUNGES COUCH STRETCH

 FLEXIBILITY STRETCHES: LEGS

SEATED LEG LIFTS SIT ON KNEES

 FLEXIBILITY STRETCHES: UPPER BODY

SHOULDER STRETCH & MOBILITY SUPERMAN STRETCH

TRICEP COMPRESSION WRIST CIRCLES

 HOW YOUR WARM UP SHOULD LOOK LIKE

1) 5-10 MINUTE CARDIO I RECOMMEND DOING 5-10 MIN CARDIO

2) STRETCH WRITS & SHOULDERS BEFORE EVERY CALISTHENICS WORKOUT.
3) DO SOME DYNAMIC EXERCISES SUCH AS WHETHER RUNNING, HIGH KNEES,
KNEE PUSH-UPS AND KNEE PLANKS. JUMPING ROPE, OR MOUNTAIN
CLIMBERS. MOST CALISTHENICS
EXERCISES USE YOUR WRISTS AND
SHOULDERS, SO YOU NEED TO WARM
THEM UP AS WELL. I DON'T RECOMMEND
STRETCHING RIGHT BEFORE A WORKOUT,
BUT YOU CAN DO MOBILITY EXERCISES.
IN THIS CASE, USING A RESISTANCE
BAND WILL BE THE BEST TO WARM UP
YOUR BODY.

WRIST STRECHES:
 WEEK 5
WORKING TOWARD SKILLS
CONGRATULATIONS ON MAKING IT TO WEEK
5 OF YOUR CALISTHENICS PROGRAM! THIS
WEEK, WE WILL BE TAKING THE
FOUNDATION OF BASIC EXERCISES THAT
YOU HAVE BEEN WORKING ON AND
ELEVATING THEM TO THE NEXT LEVEL BY
INCORPORATING MORE INTERMEDIATE
MOVEMENTS. BY NOW, YOU SHOULD HAVE
BUILT UP ENOUGH STRENGTH AND
CONFIDENCE TO CHALLENGE YOURSELF
WITH MORE COMPLEX EXERCISES THAT
WILL PUSH YOU CLOSER TO YOUR
CALISTHENICS GOALS.

Two skills you need

to achieve LEARNING THE FROG POSE AND
HANDSTAND WILL MAKE OTHERS SKILLS
EASIER AND HELP YOUR BALANCE. THESE
Frog Pose TWO EXERCIES ARE 30% BALANCE, 30%
TECHNIQUE, AND 40% STRENTH.

Handstand
 Handstand Tutorial
1. START WITH WRIST AND SHOULDER MOBILITY EXERCISES: BEFORE YOU START
PRACTICING HANDSTANDS, IT'S IMPORTANT TO HAVE SUFFICIENT WRIST AND SHOULDER
MOBILITY TO AVOID INJURY. SOME GOOD EXERCISES TO INCORPORATE INCLUDE WRIST
CIRCLES AND SHOULDER DISLOCATES.
2. BUILD YOUR FOUNDATION: BEGIN WITH SIMPLE EXERCISES LIKE WALL PLANKS, PLANK
SHOULDER TAPS, AND FOREARM STANDS TO BUILD YOUR CORE STRENGTH AND SHOULDER
STABILITY.
3. WORK ON YOUR KICK-UP: START BY PRACTICING KICK-UPS WITH ONE LEG AT A TIME
AGAINST A WALL. SLOWLY INCREASE THE HEIGHT OF YOUR KICK-UP UNTIL YOU CAN
FULLY EXTEND BOTH LEGS AGAINST THE WALL.
4. PRACTICE FREESTANDING HOLDS: ONCE YOU'RE COMFORTABLE WITH KICK-UPS AGAINST
THE WALL, START PRACTICING FREESTANDING HOLDS. BEGIN BY KICKING UP AND
HOLDING FOR A FEW SECONDS, GRADUALLY INCREASING YOUR HOLD TIME AS YOUR
STRENGTH AND BALANCE IMPROVE.
5. WORK ON YOUR BAIL: IT'S IMPORTANT TO HAVE A PLAN FOR SAFELY GETTING OUT OF A
HANDSTAND IF YOU LOSE YOUR BALANCE. PRACTICE ROLLING OUT OF A HANDSTAND
POSITION OR CARTWHEELING OUT OF IT TO AVOID INJURY.
6. REFINE YOUR FORM: AS YOU PROGRESS, FOCUS ON IMPROVING YOUR FORM BY KEEPING
YOUR BODY TIGHT AND STRAIGHT, POINTING YOUR TOES, AND MAINTAINING A NEUTRAL
HEAD POSITION.
 Frog Pose Tutorial

1. START IN A TABLETOP POSITION WITH YOUR HANDS AND KNEES ON THE GROUND.
2. SPREAD YOUR KNEES APART AND BRING THEM AS CLOSE TO YOUR WRISTS AS POSSIBLE,
KEEPING YOUR FEET TOGETHER.
3. LEAN FORWARD AND PLACE YOUR FOREARMS ON THE GROUND, KEEPING YOUR ELBOWS
DIRECTLY UNDER YOUR SHOULDERS.
4. SLOWLY LIFT YOUR HIPS UP TOWARDS THE CEILING, KEEPING YOUR ARMS AND LEGS IN
THE SAME POSITION.
5. HOLD THE POSE FOR A FEW BREATHS, THEN SLOWLY RELEASE AND COME BACK TO THE
TABLETOP POSITION.
6. REPEAT THE POSE FOR SEVERAL SETS, GRADUALLY INCREASING THE LENGTH OF TIME
YOU HOLD THE POSE.
 Working Toward L sit
NOTE: THE BETTER YOUR HAMSTRING
FLEXABILITY IS, THE EASIER THE L SIT
BECOMES.
1) SEATED LEG LIFTS

2) TUCKED L SIT

START WITH TUCK HOLDS: BEFORE ATTEMPTING THE L-

SIT, BEGIN WITH TUCK HOLDS TO BUILD UP YOUR CORE
STRENGTH. SIT ON THE FLOOR WITH YOUR KNEES BENT
AND LIFT YOUR FEET OFF THE GROUND. HOLD THIS
POSITION FOR AS LONG AS YOU CAN, GRADUALLY 3) ADVANCED TUCK L SIT
INCREASING THE TIME AS YOU GET STRONGER.

PRACTICE THE L-SIT PROGRESSIONS: THERE ARE

SEVERAL PROGRESSIONS LEADING UP TO THE FULL L-SIT,
INCLUDING ONE-LEGGED L-SITS, L-SIT HOLDS ON
PARALLEL BARS, AND L-SIT HOLDS ON RINGS. WORK ON
THESE PROGRESSIONS TO BUILD UP YOUR STRENGTH
AND FLEXIBILITY.

KEEP YOUR CORE ENGAGED: THE L-SIT REQUIRES A LOT

OF CORE STRENGTH, SO FOCUS ON ENGAGING YOUR ABS 4) ONE LEG L SIT
AND KEEPING YOUR CORE TIGHT THROUGHOUT THE
MOVEMENT.

KEEP YOUR SHOULDERS DOWN: AS YOU LIFT YOUR LEGS

OFF THE GROUND, TRY TO KEEP YOUR SHOULDERS DOWN
AND AWAY FROM YOUR EARS. THIS WILL HELP TO
ENGAGE YOUR CORE AND KEEP YOUR FORM CORRECT.

USE PROPER FORM: KEEP YOUR LEGS STRAIGHT AND

TOGETHER, TOES POINTED, AND ARMS STRAIGHT WITH
YOUR HANDS FLAT ON THE GROUND. AVOID BENDING
YOUR KNEES OR LETTING YOUR LEGS SPLAY OUT TO THE
INCORRECT FORM
SIDES. FLEXABILITY PLACES A BIG
FACTOR IN THE L SIT
PRACTICE REGULARLY: CONSISTENT PRACTICE IS KEY TO
IMPROVING YOUR L-SIT. WORK ON IT SEVERAL TIMES A KEEP YOUR LEGS STRAIGHT
WEEK, GRADUALLY INCREASING YOUR HOLD TIME AND (IF YOUR NOT STRONG
PROGRESSING TO MORE CHALLENGING VARIATIONS. ENOUGH THATS FINE)
PRESS DOWN SO YOUR
SHOULDERS GO UP, NOT
RETRACT
 Working Toward L sit to Handstand
PRACTISING THE FROG POSE AND
HANDSTAND IS GOING TO COME IN
HANDY HERE. THE L SIT TO
HANDSTAND IS A TRANSITION FROM
THE L SIT TO A HANDSTAND. IT'S
ESSENTIAL TO PERFORM THESE
EXERCISES SOMEWHERE YOU ARE
COMFORTABLE AND HAVE A GOOD
AMOUNT OF SPACE.

FIRST, YOU WILL PRACTICE DOING THE FROG POSE INTO A DEMONSTRATION
HANDSTAND. USE A WALL TO SUPPORT YOURSELF OR
PILLOWS.

NEXT, YOU WILL PRACTICE GOING FROM A L SIT TO A

FROG POSE.

YOU CAN ALSO DO THE CONVERSE OF THE L SIT TO

HANDSTAND. START FROM A HANDSTAND AND GO DOWN
TO AN L SIT, SLOWLY AND CONTROLLED.

IF YOUR FORM COULD BE BETTER, DON'T WORRY, IT WILL

IMPROVE OVER TIME.

A MOVE THAT YOU NEED TO GET DOWN IS THE TUCK

PLANCHE. THIS MOVE IS NOT NECESSARY, UT IT WILL
HELP WITH THE TRANSITION FROM AN L SIT TO A
HANDSTAND.

THE TUCK PLANCHE IS THE FROG POSE, BUT

ADVANCED
THE EXERCISES AFTER THIS SLIDE WILL
HELP WITH THE TUCK PLANCHE
MAKE SURE TO LOCK OUT YOUR ARMS, KEEP
YOUR CORE ENGAGED, AND PUT YOUR
HANDS 45°

NOTE: TURNING YOUR HANDS OUT WILL PUT LESS STRAIN

ON THE WRISTS, BUT WILL PUT MORE STRAIN ON THE
SHOULDERS. IF YOUR HANDS ARE 90° OUT, YOUR WRISTS
WILL FEEL LESS PAIN, BUT YOUR SHOULDERS WILL HAVE
TO WORK MORE.
 EXERCISES TO HELP YOU

SCAPULAR PUSH UPS

PLANCHE LEANS

PIKE PUSH UPS HOLLOW BODY HOLDS

 EXERCISES TO HELP YOU
WALL HANDSTANDS PSEUDO PUSH UPS
(A PLANCHE LEAN WITH
A PUSHUP)

ELEVATED PLANCHE LEANS

BALANCED= EASIER LOOK AT MY TOES

UNBALANCED= HARDER
AND FEET. THEY ARE
NOT HELPING ME
BALANCE, WHICH
INCREASES THE
DIFFICULTY.
 YOUR GOAL

BY THE END OF THIS WEEK, YOUR GOAL IS TO HAVE A CLEAR

UNDERSTANDING OF THE PROGRESSIONS AND TECHNIQUES NEEDED
TO ACHIEVE INTERMIDATE CALISTHENICS SKILLS.

YOU WILL HAVE BUILT A SOLID FOUNDATION THROUGH MASTERING

THE BASICS AND INTERMEDIATE EXERCISES, AND YOU WILL HAVE
DEVELOPED THE STRENGTH, MOBILITY, AND CONTROL NECESSARY
TO WORK TOWARDS SKILLS SUCH AS THE HANDSTAND, TUCK
PLANCHE, AND L SIT TO HANDSTAND.

WITH CONSISTENT PRACTICE AND DEDICATION, YOU WILL BE ON

YOUR WAY TO ACHIEVING YOUR DESIRED CALISTHENICS SKILLS
AND TAKING YOUR TRAINING TO THE NEXT LEVEL

IF YOU ARE THIS FAR INTO MY

EBOOK, FEEL FREE TO GIVE ME A
REVIEW ON GUMROAD!
 WEEK 6
INJURY PREVENTION & SPECIALIZATION

CONGRATULATIONS ON REACHING WEEK 6 OF THE CALISTHENICS EBOOK! THIS WEEK IS

FOCUSED ON TWO IMPORTANT ASPECTS OF CALISTHENICS TRAINING: INJURY PREVENTION AND
SPECIALIZATION.

INJURY PREVENTION IS A CRUCIAL ELEMENT IN ANY PHYSICAL ACTIVITY, ESPECIALLY IN

CALISTHENICS WHERE YOU ARE USING YOUR BODY WEIGHT AS RESISTANCE. THE GOAL OF THIS
WEEK IS TO HELP YOU UNDERSTAND THE IMPORTANCE OF PROPER WARM-UP AND STRETCHING
TECHNIQUES, AS WELL AS THE CORRECT FORM AND POSTURE DURING THE EXERCISES. BY
PRACTICING THESE TECHNIQUES, YOU WILL BE ABLE TO AVOID INJURIES THAT COULD
POTENTIALLY SET YOU BACK IN YOUR PROGRESS.

SPECIALIZATION IS ANOTHER IMPORTANT ASPECT OF CALISTHENICS TRAINING. IT REFERS TO

FOCUSING ON SPECIFIC EXERCISES OR MUSCLE GROUPS TO DEVELOP GREATER STRENGTH,
SKILL, AND MUSCLE DEFINITION. THIS WEEK, YOU WILL LEARN HOW TO INCORPORATE
SPECIALIZATION TECHNIQUES INTO YOUR TRAINING REGIMEN, SO YOU CAN WORK ON SPECIFIC
AREAS OF YOUR BODY THAT YOU WANT TO IMPROVE.

SO, LET'S GET STARTED WITH WEEK 6 AND TAKE YOUR TRAINING TO THE NEXT LEVEL!

MOST COMMON TYPES OF INJURIES IN CALISTHENICS

1. SHOULDER INJURIES: SHOULDER INJURIES ARE COMMON IN CALISTHENICS DUE TO THE

NATURE OF MANY EXERCISES THAT REQUIRE THE USE OF THE SHOULDER JOINT, SUCH AS
HANDSTANDS, PUSH-UPS, AND DIPS. COMMON SHOULDER INJURIES IN CALISTHENICS
INCLUDE ROTATOR CUFF STRAINS AND TEARS, IMPINGEMENT, AND LABRAL TEARS.

2.WRIST INJURIES: WRIST INJURIES CAN OCCUR IN CALISTHENICS DUE TO THE AMOUNT OF
WEIGHT-BEARING THAT IS PLACED ON THE WRISTS DURING EXERCISES LIKE PUSH-UPS,
HANDSTANDS, AND PLANCHES. COMMON WRIST INJURIES IN CALISTHENICS INCLUDE
TENDONITIS, SPRAINS, AND FRACTURES.

3. ELBOW INJURIES: ELBOW INJURIES CAN OCCUR IN CALISTHENICS DUE TO THE AMOUNT OF
STRESS PLACED ON THE ELBOW JOINT DURING EXERCISES LIKE PULL-UPS, DIPS, AND
HANDSTANDS. COMMON ELBOW INJURIES IN CALISTHENICS INCLUDE TENDONITIS, SPRAINS,
AND FRACTURES.
 HOW TO PREVENT INJURIES

1. WARM UP PROPERLY BEFORE EACH WORKOUT AND COOL DOWN PROPERLY AFTER EACH
WORKOUT

2. PROGRESS GRADUALLY AND DON'T TRY TO DO ADVANCED EXERCISES BEFORE MASTERING

THE BASICS
3. USE PROPER FORM AND TECHNIQUE, AND FOCUS ON QUALITY OVER QUANTITY
INCORPORATE REST AND RECOVERY (MOBILITY DAYS AND REST DAYS) INTO YOUR TRAINING
SCHEDULE TO PREVENT OVERUSE INJURIES

DIPS (ESPECIALLY WEIGHTED) PLANCHE PROGRESSIONS

DON'T DO THIS! DON'T DO THIS!

SPECIALIZATION

ASSUMING YOU CAN L SIT INTO A HANDSTAND, YOU ARE CURIOUS ABOUT LEARNING MORE
SKILLS. THE BEST WAY TO ACHIEVE THESE SKILLS IS TO CHOOSE 2-3 (NO MORE THAN 3!)
TO TRAIN. THIS IS KNOWN AS SPECIALIZATION. YOU ARE GOING TO INVOLVE CERTAIN
MUSCLE GROUPS TO GET WORKED AND TRAIN WITH HIGH VOLUME, INCREASING YOUR
PERFORMANCE IN PARTICULAR AREAS
 WEEK 7
DYNAMIC & STATIC EXERCISES FOR MOVEMENTS

DYNAMIC AND STATIC EXERCISES ARE TWO DIFFERENT TYPES OF MOVEMENTS USED IN
CALISTHENICS TO BUILD STRENGTH, POWER, AND CONTROL. DYNAMIC EXERCISES INVOLVE
MOVEMENT AND TYPICALLY TARGET LARGER MUSCLE GROUPS, WHILE STATIC EXERCISES
INVOLVE HOLDING A POSITION AND TARGET SMALLER MUSCLE GROUPS.

DYNAMIC EXERCISE: MOVING STATIC EXERCISE: HOLD

WHEN TRAINING DIFFERENT MOVEMENTS, FOR EXAMPLE, HANDSTAND PUSH UP OR PLANCHE,

YOU WANT TO USE MORE DYNAMIC OR STATIC EXERCISES. THE PLANCHE IS PRIMARILY TRAINED
THROUGH STATIC EXERCISES, BUT DYNAMIC EXERCISES SUCH AS THE HANDSTAND PUSH-UP
WILL IMPROVE YOUR PLANCHE BECAUSE IT USES SHOULDER STRENGTH. ASSUMING YOU
MASTERED THE BASICS, I RECOMMEND LEARNING THE HANDSTAND PUSH-UP, ALONG WITH THE
BENT ARM PIKE PRESS. IM GOING TO GIVE YOU EXERCISES, DYNAMIC AND STATIC EXERCISES
THAT WILL HELP YOU ACHIEVE THOSE MOVEMENTS.
 EXERCISES FOR THE HANDSTAND PUSH-UP

HSPU AGAINST WALL (STOMACH) HSPU AGAINST WALL (BACK)

SHOULDER PRESSES
TUCK PLANCHE HOLDS
 EXERCISES FOR THE BENT ARM PIKE PRESS

FLOATING ELEVATED PIKE PUSH UPS

BENT ARM PIKE PRESS HOLDS

BENT ARM PIKE PUSH UPS (WALL) TUCK PLANCHE TO HANDSTAND

EXERCISES FOR THE BENT ARM PIKE PRESS

FROG POSE TO HANDSTAND

 IF YOU ARE UNABLE TO PERFORM THESE EXERCISES, YOU CAN DO EASIER VERSIONS UNTIL
YOU HAVE ENOUGH STRENGTH TO PERFORM THE FULL VERSION. FOR INSTANCE, IF YOU ARE
UNABLE TO EXECUTE A HANDSTAND PUSH-UP AGAINST THE WALL, YOU CAN START BY DOING
MORE PIKE PUSH-UPS, PROGRESS TO ELEVATED PIKE PUSH-UPS, AND THEN PROCEED TO HALF-
REP HANDSTAND PUSH-UPS.

PROGRESSIONS & REGRESSIONS:

 WEEK 8
ADVANCED PROGRESSIONS & SKILLS

FOR YOUR 8TH WEEK, YOU ARE GOING TO FOCUS ON ADVANCING TO MORE COMPLEX
MOVEMENTS SUCH AS THE PLANCHE, FRONT LEVER, MUSCLE-UP, AND ONE-ARM PULL-UP. THIS
IS THE STRUCTURE FOR THIS WEEK. THERE IS GOING TO BE A LIST OF PROGRESSIONS FOR EACH
SKILL, AS WELL AS ADVANCED EXERCISES. IF YOU CAN'T DO THESE EXERCISES, IT'S
COMPLETELY FINE! YOU CAN KEEP PRACTICING THE INTERMEDIATE EXERCISES. ALSO, YOU
NEED TO DEVELOP A MORE SUBSTANTIAL TRAINING PLAN THAT IS BETTER DEVELOPED. THE
TECHNIQUE IS CRUCIAL FOR ADVANCED MOVEMENTS, AND ESPECIALLY CONSISTENCY. I'M
GOING TO GO OVER EACH ADVANCED EXERCISE AND SHOW YOU THE CORRECT TECHNIQUE, AS
WELL AS THE EXERCISES TO DO.
PLANCHE TECHNIQUE FRONT LEVER TECHNIQUE

ARMS STRAIGH
PROTRACTED SCAPULA
ARMS LOCKED OUT SCAPULA
WRISTS 45° OUT RETRACTED
GLUTES KEPT TIGHT (OPPISITE FROM
LOWER BACK PLANCHE)
SUPPORTING GLUTES FALSE GRIP
KEPT TIGHT ALSO GLUTES TIGHT
LEAN FORWARD SQUEEZE CORE

MUSCLE-UP TECHNIQUE

FALSE GRIP
DON'T PULL UP, PULL OVER THE BAR
 V SIT TECHNIQUE PISTOL SQUAT TECHNIQUE

HEELS ON THE
LOOK UP GROUND
HAMSTRINGS TIGHT LEADING TOE
TOES POINTED POINTED
ABS COMPRESSED USE HANDS FOR
BALANCE
(PREFERENCE)

PLANCHE EXERCISES FRONT LEVER EXERCISES

THIS IS FALSE GRIP
(MAKES THE FRONT LEVER AND OTHER
EXERCISES EASIER)
TUCK PLANCHE PUSH
UP

NO FALSE GRIP FALSE GRIP

L SIT TO ADV. TUCK TUCK FRONT LEVER

PULL UPS
STRAIGHT ARM FLYES

FRONT LEVER
PROGRESSIONS
(RESISTANCE
BAND)

T POSE (WRISTS
TURNED OUT)

ONE LEG RAISES

MALTEASE BOX
RAISES

AUSTRALIAN ROWS
(FALSE GRIP)
 V SIT EXERCISES

EASIER VERSION
(TUCK PLANCHE):

ONE LEG V SITS

SEATED V SIT
RESISTANCE BAND
PLANCHE
PRORESSIONS
(BEST AND MY
FAVORITE
EXERCISE)

BEST V SIT STRETCH L SIT TO V SIT

FOR SHOULDER PUMPS
FLEXABILITY
 MUSCLE UP EXERCISES

STRAIGHT BAR DIPS

ASSISTED
MUSCLE UP
(WITH FEET)

RESISTANCE BAND MUSCLE UP

(BEST EXERCISE FOR MUSCLE UP)

PISTOL SQUAT EXERCISES

ASSISTED SEATED TO
PISTOL SQUAT PISTOL SQUAT
 WEEK 9
PROGRESSING IN CALISTHENICS

THROUGHOUT YOUR JOURNEY, THERE WILL BE TIMES WHEN YOU PROGRESS FASTER THAN
OTHER TIMES. YOU MIGHT SEE LITTLE PROGRESS EVEN THOUGH YOU ARE TRAINING HARD.
DON'T GET DISCOURAGED IF OTHER PEOPLE PROGRESS FASTER THAN YOU. HEIGHT, WEIGHT,
AND GENETICS PLAYS A SIGNIFICANT FACTOR IN THAT. IF YOU ARE NOT PROGRESSING OR
WANT TO KEEP PROGRESSING, THERE ARE FOUR PRINCIPLES TO FOLLOW.

1) TAKE A DELOAD WEEK EVERY 6-12 WEEKS OR WHEN YOU FEEL WEAK. A
DELOAD WEEK IS WHEN YOU ONLY FOCUS ON MOBILITY AND FLEXIBILITY
RATHER THAN TRAINING EXERCISES. THIS WEEK IS MEANT FOR YOUR BODY
TO REST AND RECOVER FROM THE TRAINING YOU HAVE DONE. IF YOU ARE
SICK, FOR EXAMPLE, AND YOUR STRENGTH IS WORSENING, TAKE A COUPLE
OF DAYS OFF, THEN COME BACK.

2) HITTING PLATEAUS. IF YOU HIT A PLATEAU, THAT MEANS YOU PROGRESSED TOO FAST. A
LOT OF THE TIME, YOU PROGRESS FAST, AND THEN YOU SEE NO PROGRESS. FROM MY
EXPERIENCE, I FELT LIKE GIVING UP BECAUSE I DIDN'T SEE ANY PROGRESS, BUT I DIDN'T. A
WEEK LATER, I STARTED TO PROGRESS SLOWLY BUT SURELY. THE BEST THING YOU CAN DO
IS SWITCH UP YOUR TRAINING. THIS MEANS SWSWITCHINGXERCISES, ADDING NEW
EXERCISES, OR SWITCHING YOUR REST DAYS.

3) NUTRITION IS A SIGNIFICANT FACTOR IN CALISTHENICS. CALISTHENICS DEMANDS SO

MUCH FROM THE BODY. IF YOU DONT HAVE THE PROPER NUETRITNS ENTERING YOUR BODY,
YOU WONT BE ABLE TO PROGRESS.

4) CONSISTENCY IS THE MOST IMPORTANT. CONSISTENCY IS CRUCIAL IN CALISTHENICS,

ENABLING SKILL DEVELOPMENT, PROGRESSION, MENTAL DISCIPLINE, AND INJURY PREVENTION.
REGULAR PRACTICE IMPROVES FORM, CONTROL, AND EXECUTION OF MOVEMENTS, HELPING TO
ACHIEVE MUSCLE GROWTH AND STRENGTH GAINS. CONSISTENCY BUILDS MENTAL DISCIPLINE,
MAKING IT EASIER TO STICK TO A WORKOUT ROUTINE, AND REDUCES THE RISK OF OVERUSE
INJURIES OR MUSCLE IMBALANCES. ULTIMATELY, CONSISTENT TRAINING IS ESSENTIAL FOR
LONG-TERM SUCCESS IN CALISTHENICS.
 WEEK 10
CREATING A WORKOUT TEMPLATE

PUSH DAY

ONE ARM PUSH UPS - 2 SETS 5 REPS

HSPU AGAINST WALL (STOMACH AND BACK) - 2 SETS 5 REPS
TUCK PLANCHE MAX HOLDS - 2 SETS 1 HOLDS
PLANCHE LEANS (TIME YOURSELF) - 2 SETS 3 TIMES
SHOULDER PRESSES - 2 SETS 10 REPS
BENT ARM PIKE PRESS AGAINST THE WALL - 2 SETS 2 REPS
FLOATING PIKE PUSH UPS - 3 SETS 2 REPS
FROG POSE TO HANDSTAND - 2 SETS 2 REPS
TUCK PLANCHE PUSH UPS - 2 SETS 4 REPS
L SIT TO HANDTAND - 1 SET 3 REPS
L SIT MAX HOLD - 2 SETS 2 HOLDS
STRAIGHT ARM FLYES - 3 SETS 15 REPS
T POSE MAX HOLDS - 2 SETS 2 HOLDS
MALTEASE BOX RAISES - 2 SETS 2 TIMES
RESISTANCE BAND PLANCHE PROGRESSIONS - 4 SETS 5 HOLDS

PULL DAY

AUSTRALIAN ROWS - 2 SETS 10 REPS

FALSE GRIP PULL UPS - 2 SETS 5 REPS
TUCK FRONT LEVER HOLDS - 2 SETS 2 HOLDS
FRONT LEVEL PROGRESSIONS RESISTANCE BAND - 2 SETS 3 REPS
PULL UPS - 2 SETS 5 REPS
FRONT LEVER MAX HOLD (ATTEMPTS) - 2 SETS 3 HOLDS
MUSCLE-UPS WITH RESISTANCE BAND - 2 SET 3 TIMES
STRAIGHT ARM DIPS - 2 SETS 10 REPS
 LEG DAY

PISTOL SQUATS - 3 SETS 4 REPS

BOX JUMPS - 2 SETS 20 REPS
HIP FLEXOR LUNGES - 2 SETS 15 REPS
SINGLE LEG BUTT KICKS - 2 SETS 5 REPS
ALTERNATING SPLIT SQUATS - 2 SETS 15 REPS
BULGARIAN SQUATS - 3 SETS 20 REPS
HIGH KNEES - 1 SET 50 REPS
SKATER PLYOMETRIC LUNGES - 2 SETS 10 REPS
SEATED VERTICAL JUMPS - 2 SETS 10 REPS
JUMP SQUATS - 2 SETS 10 REPS

I RECOMMEND TRAINING UNTIL FAILURE ON EVERYTHING. IF YOU

FORGET THE EXERCISES THESE DAYS, YOU CAN REFER BACK TO THE
PICTURES FROM THE PREVIOUS WEEKS. A LITTLE TIP: IF YOU WANT
TO SEE YOUR PROGRESS, TIME YOURSELF ON EVERY SKILL. FOR
EXAMPLE: IF YOU ARE DOING PLANCHE LEANS, TIME THEM. ONE
WEEK YOU GET A 5-SECOND LEAN. THE FOLLOWING WEEK YOU GET
A 10-SECOND HOLD. TIMING YOURSELF IS A GREAT WAY TO
MEASURE YOUR PROGRESS
 YOU SHOULD ALREADY HAVE A WORKOUT PLAN. NOW WHAT YOU ARE GOING TO DO IS ADD
THESE EXERCISES TO YOUR WORKOUT PLAN. USE ONE OF THE THREE STRUCTURED PLANS IN
THE PROGRAM'S SECOND WEEK. STAY CONSISTENT, INCREASE THE DIFFICULTY, AND DON'T
GIVE UP.

YOU GOT THIS!

AS YOU COME TO THE END OF THIS CALISTHENICS EBOOK, I HOPE

YOU HAVE FOUND IT INFORMATIVE, INSPIRING, AND USEFUL IN
YOUR FITNESS JOURNEY. REMEMBER THAT CALISTHENICS IS A
HIGHLY EFFECTIVE AND VERSATILE FORM OF EXERCISE THAT CAN
HELP YOU ACHIEVE YOUR FITNESS GOALS, NO MATTER YOUR LEVEL
OF EXPERIENCE OR ABILITY.

I WANT TO THANK YOU FOR CHOOSING THIS EBOOK AS YOUR GUIDE

TO CALISTHENICS. I HOPE IT HAS GIVEN YOU THE TOOLS AND
MOTIVATION YOU NEED TO TAKE YOUR FITNESS TO THE NEXT
LEVEL. REMEMBER, YOU HAVE THE POWER TO ACHIEVE YOUR
GOALS AND BECOME THE BEST VERSION OF YOURSELF. KEEP UP
THE HARD WORK, STAY COMMITTED, AND ENJOY THE JOURNEY!