What will you learn?

Building the foundation

  • Perform the basic calisthenics movements

    Master the push-up, squat, pull-up, dips and tricep extensions

  • Preparation and safety procedures

    Warming-up, stretching and intrinsic feedback

  • Structuring your workout

    Create your own routines and workout sets

Course curriculum

  • 01
    Introduction
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    • What is calisthenics
    • Mindset
    • Defining the terms
    • Safety and Hazard
    • How this course is organized
    • Before we begin..
  • 02
    Warm-ups
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    • From top to bottom
    • Active-static stretches
    • Shoulders
    • Core
  • 03
    Movements
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    • Introduction
    • Straight arm strenght basics
    • Straight arm strenght advanced
    • Core strenght
    • Core strenght advanced
    • Shoulder mobility
    • Shoulder mobility advanced / with resistance band or equalizer
  • 04
    Exercises
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    • Intro
    • Push ups
    • Dips
    • Pull-ups
    • Squats
    • Tricep extension
    • How to build a workout
  • 05
    Nutrition
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    • Nutrition basics and tips
  • 06
    Conclusion
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    • What did we learn in this course
  • 07
    Intermediate level examination
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    • Intermediate level progression test
    • Intermediate level examination example