Calisthenics 101

Calisthenics 101 is the first step in your journey toward strength, control, and confidence in your own body. This fundamentals program is designed to teach the core movements and training principles that support long-term progress in calisthenics.

Whether you’re a complete beginner or returning after time off, you’ll build consistency, improve mobility, and develop the baseline strength needed to progress to more advanced skills over time.

Start here—and begin a long journey of progress, mastery, and self-transformation.

In this program, you will:

• Build your first clean, controlled reps toward pull-ups using structured progressions

• Strengthen your core and full body for long-term progress

• Learn key calisthenics movement patterns and coaching cues designed to support safe and effective training

• Develop the strength and mobility base that supports future skill work

Required equipment:
Access to a pull-up bar and resistance bands (for assistance and progression).
And of course—your own bodyweight, the simplest and most accessible training tool there is.

Program length:
20 guided workouts

Workout duration:
Approximately 45–60 minutes per session, depending on rest times and selected progressions.

Workout split:
Push • Pull • Core • Legs
(Organized to balance workload and support recovery across the week.)

Note:
This is a guided training program performed independently. Progressions and regressions are provided within the program, and participants are responsible for performing exercises at a level that feels appropriate for them and for stopping if they experience pain, dizziness, or discomfort.

Results vary based on consistency, recovery, commitment, and individual factors. No specific outcomes are guaranteed.