BEGINNER WORKOUT PROGRAM 

The goal of beginner program is to start work on the basics exercises in order to build strong foundation and learn perfect form of exercises. This concept is fundamental in order to let your tendons adapt to the conditions of stress that they are going to face whenever you will start to work on the progressions of the different calisthenics main skills. Program contains 8 levels which will lead you from the total beginner to an intermediate with basic calisthenics skills achieved. The 8 level system will let you progress individually in the time you actually need at the same time preventing from injuries. Once you feel confident on the current level you can try to achieve next one. Are you ready?

REQUIREMENTS:
0 Pull ups
0 Push ups
0 Dips
100% Willingness

WHAT WILL YOU BE ABLE TO DO AFTER 8 LEVELS:

BASIC EXERCISES:

10 Pull ups

30 Push ups

15 Dips

15 Leg raises

STATIC SKILLS:

     Wall handstand

     L-hang

     Frogstand

     Archery pull ups

     Elbow lever

DYNAMIC SKILLS

Clap push ups

Clap pull ups

LEVEL 1 DAY 1

DAY 1 Reps Sets Rest time
Full body workout Push ups on knees 10 3 enough
Full body workout Australian pull ups 8 3 enough
Full body workout Push ups negatives 6 3 enough
Full body workout Australian chin ups 8 3 enough
Full body workout Bench dips 10 3 enough
Full body workout Jump pull ups 6 3 enough
Full body workout Pike push ups negatives 8 3 enough
Full body workout Bent knees leg raises 8 4 enough
Full body workout Squats 15 4 enough

Membership $9.99 /month (cancel anytime)

You’ll find amazing, step-by-step programs broken down by the following

  • Full access to premium programs
  • Beginner, intermediate, advanced
  • Workout program 24 levels ( 8 each program )
  • Static and dynamic skills step by step guides
  • Videos presenting ALL workout days
  • Members community
  • Members ranking
  • Progress tracking with experience bars

LEVEL 1 DAY 2

EXAMPLE NUTRITION PLAN 

MEAL 1

Toast bread 75g, cheese 50g, ham 50g, onion &
tomato, orange 

Milkshake ( 60g millet flakes, 120g strawberries,
125ml milk, 1 spoon of honey all mixed)

1065 kcal (125 C, 26 P, 38 F)

LEVEL 1 DAY 3

DAY 1 Reps Sets Rest time
Full body workout Pull ups negatives 3 5 enough
Full body workout Diamond push ups on knees 8 3 enough
Full body workout Jump dips 8 3 enough
Full body workout Explosive australian chin ups 6 3 enough
Full body workout Incline push ups 8 3 enough
Full body workout Straight legs bear crawl 15s 3 enough
Full body workout Pike push ups negatives 5 3 enough
Full body workout Side knees raises 6 side 2 enough
Full body workout Lunges Max 4 enough

Membership $9.99 /month (cancel anytime)

You’ll find amazing, step-by-step programs broken down by the following

  • Full access to premium programs
  • Beginner, intermediate, advanced
  • Workout program 24 levels ( 8 each program )
  • Static and dynamic skills step by step guides
  • Videos presenting ALL workout days
  • Members community
  • Members ranking
  • Progress tracking with experience bars

LEVEL 1 DAY 4

EXAMPLE NUTRITION PLAN

MEAL 1

3 scrambled eggs, bread 70g + tomatoes 100g
532 kcal (42 C, 26 P, 29 F)

MEAL 2

Pasta 90g, chicken 200g, vegetables 200g
744 kcal (81 C, 75 P, 11 F)

LEVEL 1 DAY 5

DAY 5 Reps Sets Rest time
Full body workout Australian pull ups 8 3 enough
Full body workout Incline diamond push ups 6 3 enough
Full body workout Jump pull ups 6 3 enough
Full body workout Wide push ups on knees 10 3 enough
Full body workout Hindui beginner push ups 8 3 enough
Full body workout Hollowbody on the ground 15s 3 enough
Full body workout Hiptrusts 15 4 enough
Full body workout Calf raises 10,10,15 3 enough

Membership $9.99 /month (cancel anytime)

You’ll find amazing, step-by-step programs broken down by the following

  • Full access to premium programs
  • Beginner, intermediate, advanced
  • Workout program 24 levels ( 8 each program )
  • Static and dynamic skills step by step guides
  • Videos presenting ALL workout days
  • Members community
  • Members ranking
  • Progress tracking with experience bars

STATIC SKILLS

Elbow lever

Requirements:

  • Level 7 of beginner program,
  • Strong and mobile wrists,
  • 20 Push ups
  • 8 Pseudo planche push ups,

Membership $9.99 /month (cancel anytime)

You’ll find amazing, step-by-step programs broken down by the following

  • Full access to premium programs
  • Beginner, intermediate, advanced
  • Workout program 24 levels ( 8 each program )
  • Static and dynamic skills step by step guides
  • Videos presenting ALL workout days
  • Members community
  • Members ranking
  • Progress tracking with experience bars

SEEMS TOO EASY?

Get access to more difficult levels

LEVEL 2

REQUIREMENTS:
10 Australian pull ups
10 Incline push ups
12 Bent knees raises
100% Willingness

LEVEL 3

REQUIREMENTS:
2 Pull ups
5 Push ups
2 Dips
100% Willingness

LEVEL 4

REQUIREMENTS:
4 Pull ups
8 Push ups
5 Dips
100% Willingness

LEVEL 5

REQUIREMENTS:
6 Pull ups
8 Diamond push ups
7 Dips
100% Willingness

LEVEL 6

REQUIREMENTS:
10s Wall assisted handstand
3 Explosive push ups
8 Straight bar dips
100% Willingness

LEVEL 7

REQUIREMENTS:
8 Pull ups
3 Oneleg dragon fly
12 Dips
100% Willingness

LEVEL 8

REQUIREMENTS:
10 Pull ups
5 Double clap push ups
5 Wall handstand push ups
100% Willingness

GET ACCESS TO FULL PROGRAM

The LEVEL 1 was designed for a total beginner, as you could see it was very easy. The workout program includes 8 levels
with a different difficulty and it will lead you from a total beginner to an intermediate calisthenics athlete.
You will be able to choose the level matching your current strength and once you feel strong enough move to the next one!

Program also includes static and dynamic skills lessons.

Buy membership