Calisthenics: full body weight training with NO GYM
3.8 (49 ratings)
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Calisthenics: full body weight training with NO GYM

Learn how to do weight training with just the weight of your body from your home, office or a park, and without a gym.
3.8 (49 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
3,970 students enrolled
Last updated 9/2016
Current price: $10 Original price: $100 Discount: 90% off
5 hours left at this price!
30-Day Money-Back Guarantee
  • 1.5 hours on-demand video
  • 1 Article
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • You will be able to do a full body workout without weights or equipment
  • You will learn many natural exercises that can be done by just using your body weight
  • Become stronger and get the physique you always wanted without ever having to join a gym
  • Work out anywhere: your home, your office, or the park. There is no equipment or large space requirement
  • Train like many professional athletes and people whose jobs require them to be fit
  • Be stronger, more fit, look better, feel better, get compliments on your improving appearance
  • Be well and be happy
View Curriculum
  • Speak English
  • Be able to do at least moderate physical activity

Learn how to work out your entire body with natural exercises and movements, just using your body weight!

With these exercises you will never need to join a gym, and will be able to put them together into a routine that you can do from your home, office, or a nearby park. Calisthenics is a fantastic way to work out, and that is what some of the most fit looking people tend to prefer.

Save Thousands Of Dollars You Would Spend On A Gym

Do you currently go to the gym, or are thinking of going there? The calisthenics exercises and routines you will learn in this course will help you avoid the gym, and save you thousands of dollars in gym fees over your lifetime.

Follow The Course Lectures For A Full Body Workout

Every day you can give yourself an amazing full body workout by simply following the lectures in this course. You can even make this an aerobic workout by adding a quick pace to the exercises that you do, or a workout focused more on body building and muscle building if that is what you want.

This course can function as a class you might take in a gym.

Lifelong benefits

Once you get comfortable with the exercises in this course, you will have a lifelong exercise, muscle and strength building routine that you can do anywhere at any time for the rest of your life. This will help you transform your body and keep it that way!

Start creating a better, more muscular and more fit body today

Sign up for the course and start doing the exercises, and the exercise routines recommended in this course. If you don't like it, there is no risk because you can get your money back since every course on Udemy is backed by a 30-day money back guarantee. But we are sure that you will love this.

Calisthenics is something everyone needs to know to maintain a healthy and toned body throughout their lives.

Who is the target audience?
  • Everyone should take this course because everyone can benefit from calisthenics
  • This course is great for people looking to save money on a gym
  • This course is great for people who are looking for a complete body workout
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Curriculum For This Course
54 Lectures
Course workout plan and instructor introduction
3 Lectures 04:52

Introduction to your two calisthenics workout instructor Joey Zanca and Alex Genadinik.

Preview 00:53

Introduction to your two calisthenics workout instructor Alex Genadinik.

Preview 00:45

Discussion of how to make your muscles appear nice and toned
Stretching routine before working out
1 Lecture 11:14

Before you exercise you should stretch, and in this part of the training, Joe shoes us how to stretch the entire body. He shows us how to loosen up all the major muscle groups. You learn how to do calf stretches, hamstring and thigh stretches, back stretches, hip stretches, arm stretches, neck stretches, and chest stretches. It is a full stretching routine that Joe does before training for MMA or other big workouts.

In this part of the training, Joe explains when you should stretch, how you should stretch, and whether you should stretch before a workout or after a workout. The answer is that you want to stretch before a workout and after a workout. The main difference is that you never want to stretch cold muscles. Before stretching, do a little bit of physical activity that is nice and easy. So you start with basic and simple exercises for a few minutes just to do a small warmup. After the small warmup, you stretch your muscles and focus on your joints like your ankles, knees, hips, shoulders, neck, and elbows. Joe shows how to loosen up the body from the upper body to the lower body. First he focuses on loosening the neck from side to side and then front and back. After that he loosens up his shoulders with small circles going forward and then going back. After that he does the cross-arm shoulder stretch. After that he loosens up the elbows by rotating them out and then in. After that he rotates the wrists side to side. After that Joe shows how to stretch the rib cage. After stretching the ribs, Joe shows how to stretch the hips, and after that he loosens up the lower back, then the hips, knees and ankles.

Preview 11:14
Leg training exercises and workout
18 Lectures 22:03

This part of the training focuses on basic squat exercises. Joe shows us how to do the basic squat in order to minimize risk of injury and maximize the exercise benefits you get for your muscles. With almost all these exercises, the technique with which you do them is very important. With the correct technique you will get good results.

Preview 01:04

Advanced squat variation to get even more health benefits and build more leg and butt muscles. When regular squats become too easy for you to do, to make it harder for yourself you can add more repetitions, weight resistance (although with calisthenics we don't use extra weight) or add extra difficult elements to the basic squat. In this part of the training we show you how to do an advanced variation of the squat called squat jump.

Advanced squats: squat-jumps

Another advanced variation of the basic squat is the side squat where you maintain the basic squat position, but add little hops from side to side. This keeps the leg muscles constantly engaged, and each little hop adds extra resistance to your squat. You can also hop front and back as a variation to the side to side hops.

Side squats

Lunches are great exercises to strengthen and tone your butt and thigh muscles. This is another great exercise that you can do anywhere and doesn't require a lot of space. The basic lunge is a very age-proven exercise, and is a must for any leg training or toning routine. You can alternate between forward lunches and back lunges to hit more of the muscles of your leg.


Alternating advanced luges with lunch hops is a good exercise, and one of my favorites. It simulates the running motion, helps you with stability during exercise, can add to your cardio routine, and really helps to stress the leg muscles much more than when you do the basic lunge because there is more resistance against the leg muscles during the jumps during which you alternate the lunge legs.

Preview 00:27

Lunge twists are another advanced lunge variation that ads some core training to the leg training that you get with the basic lunge exercise routine.

Lunge twists and advanced lunge variations

Lunge hops in one place are also a good way to add extra resistance when exercising the leg muscles. And if you want to make this exercise even more difficult for yourself, add time or number of repetition to your routine. Also, you can add different lunges and alternate between them to give your muscles even more of a workout.

Advanced lunges: lunge hops

You can add a combination of squats and lunges to your calisthenics exercise routine. You can switch from lunge to squat to lunge to squat again. This will add a cardio element to your exercise routine, make it a little but more different and fun, and give your muscles even more of a workout.

More advanced squat and lunge combinations

The correct technique for doing the lunches and the squats. Many people don't have correct technique, and don't get the full benefits from these exercises. So the better your technique is, the more you will get from doing each squat or lunge.

Proper squat and lunge technique

Wall squats are a great way to really stress your thigh muscles and make them burn. You can see if you can hold a wall squat for 15 seconds. And if you can do 15 seconds, just add more time like 30 seconds, 45 seconds, and if you are good to a minute or more. I promise, you will really feel the burn.

Wall squats

If you have leg injuries associated with your hips or knees, in this video Joe shows lunge modifications you can try to do in order to decrease chances of aggravating your old knee or leg injuries.

Squat and lunge modifications for people with knee problems

In this part of the training, we show how to add quickness and speed drills to your exercise routine to make sure that whatever you are training for, you also become faster and quicker. If you are training for sports, it is important to add speed and quickness to your exercise routine so that you can perform better on the field.

Preview 02:25

Toe taps are good to do as a part of your cardio routine, and to help you increase your quickness. Try to see if you can do them faster. This exercise gets your full leg working, and also adds a good stretch to your thigh muscles. You can do it slowly while stretching, and once your exercise routine is in full swing, you can try the same exercise for speed to see how much quickness you can generate.

Toe taps

Butt kickers are another exercise that helps you work on your quickness if you do them for speed, and is also a good part of a stretching routine.

Butt kickers

Knee raises are some of my favorite exercises because they help you with quickness, are a great part of your cardio exercise routine, and are also great stretches you can do during your stretching routine.

Knee raises

These side lunges help to improve your stability, agility, quickness. They are great exercises if you want to train to be quicker, and especially quicker at moving from side to side.

Skater side lunges

In this part of the training, Joe shows us how to increase quickness and explosiveness with 3 different calf exercises that you can add to your leg workout routine. When exercising your legs, don't forget about your calf muscles. The calf muscles will help you with quickness, stability, agility, speed and will help to prevent injuries around the knee by making the entire area around the knee stronger.

3 calf muscle exercises to increase explosiveness and acceleration

Try these hamstring exercises to improve your speed, and overall leg strength. Hamstrings play a big part in your running speed, and how toned and in-shape your leg looks.

Hamstring exercises to improve speed and acceleration
Exercises to work out your abs
9 Lectures 10:53

Introduction to the section of the course that will focus on calisthenics to build strong abs and core. The abs and core must be kept strong because when your core is strong, your entire body is strong.

Abs intro

In this part of the course, we cover basic crunches and sit ups. Crunches and sit ups are an essential part of your calisthenics ab exercise routine, and many of the more advanced exercises and exercise variations will build off the basic crunches and sit ups so it is important to get the correct technique for your crunches and sit ups.

Basic crunches and sit-ups

In this part of the training, you will learn the basic ab workout position that many of the additional ab exercises start from. If you create an ab workout routine, you can alternate many different ab workouts, and after each different exercise, you can come back to this basic ab position. This makes for a great ab routine because it never takes the tension away from your abs, and continues to stress the ab muscles.

Preview 01:35

V-ups are a good ab exercise because it forces you to also work on your stability, and engages more of your core than the typical sit up or crunch. On the way up and down in your v-up, you must keep control of your body, and your whole core is engaged in the process of keeping things stable. When you start, do this exercise slowly so that you can focus on maintaining your stability on the way up and down.


Advanced v-ups are good ab exercises that give you a little bit more of a challenge than regular v ups.

Advanced v-ups

Bicycle sit-ups are a great way to engage your core, and also work the side of your abs at the same time. This exercise builds on the basic sit up, and adds a twist at the end. The twist engages the side of your abs.

Bicycle situps to work the sides of the abs

Side sit ups are great to work the side of your abs. The side of your abs, give you an overall stronger core, more body stability, and overall strength. Beginners usually neglect the side of the abs, but it is a very important muscle group.

Advanced side sit-ups

Flutter kicks and scissor kicks are additional effective ab exercises that you can add to your ab workout routine. These exercises work the lower part of your ab muscles. This way you get your entire ab muscle group worked since we now have coverage of the upper abs, lower abs, and your side abs.

Flutter kicks and scisor kicks

How to put all the ab exercises we learned in previous tutorials into one great ab workout routine that will work your entire abdominal muscle group. If you put all these exercises together, it might make for the best calisthenic ab workout routine you can have.

Putting it all together for a great ab workout
Back and core training for more balance and strength
3 Lectures 03:23

The plank and different variations of the plank should be a part of any calisthenics workout routine. In this part of the training Joe shows how to do the basic plank which helps to make your back and core stronger. The plank also helps you to improve your balance.

Plank: the correct form

Advanced plank variations to add to your workout routine to help you strengthen your core and abs.

Advanced variation of the plank

The superman is a calisthenics exercise for the lower back. You should be careful when working out your lower back because it is easy to pull something since the back back be so sensitive. Nevertheless, this exercise is a good one to add to your workout routine as long as you are careful with it.

"Superman" exercises to strengthen the lower back
Be stronger: exercises to strengthen arms and chest
12 Lectures 11:21

In this part of the calisthenics training routine you will learn a number of exercises to help strengthen your arms and chest.

Arms and chest intro

In this part of the calisthenics workout routine class Joes shows us the right way to do the classic pushup. Your chest must be right over your arms in order to get the maximum benefit from each pushup. Pushups are great exercises to help you strengthen your chest as well as your triceps and your shoulders.

Basic pushups: correct form

Diamond pushups help you isolate the center of your chest, and make it stronger. It is also a great exercise for your triceps and shoulders. Notice that the wider your arms are on the pushup the wider you are working out on your chest. You can vary how far apart you keep your arms to isolate different parts of your chest that you want to work on.

Diamond pushups

In this tutorial of our calisthenics workout routine, you learn how to alternate between a plank and a pushup to work out our arms, core, and chest all in one dynamic exercise.

The plank-pushup combination to add to your workout

Mountain climbers are another good calisthenics exercise. Just like the pushup, they work the chest, arms and triceps and shoulders. They also stretch your legs a little bit, and add balance to the exercise. Mountain climbers are not difficult to do, but they help to work out your full body.

Mountain climbers

Advanced mountain climbers to add to your workout routine to make it a little bit more challenging for you.

Advanced mountain climbers

This is an advanced and challenging calisthenics exercise which combines the pushup and the mountain climbers to give your muscles even more of a workout, and really test the limits of what you can do. Of course, if you want to make this even more difficult, you can always add more repetitions or more time for which you do this.

Advanced mountain climbers with a pushup combination

In this part of the course Joe shares tips on where you can do your calisthenics exercise training routine now that you know so many of the exercises and can put them together on your own into a great workout. Many local parks have small areas with different bars where you can do the things we show you in this course. Also, you can do these exercises at home. To make it more fun, you can even do these exercises while watching tv. Or if you have a break at work, none of these exercises require a lot of space so you can do them right beside your work chair or cubicle or office.

Where to train for free

Sitting dips are very good for your tricep muscles and to generally help make your arms stronger.

Sitting dips (easy to start) that are very good for your arms and triceps


Advanced dips

Advanced pushup: with elevation
2 Lectures 04:11

In this part of the course you learn how to work up to your first pull up if you are not able to do pull ups yet. There are two kinds of pull ups: where your hands are facing out and where your hands are facing in. The type where your palms are facing out is easier to do at first because your biceps are engaged. The pull up is one of the all time best calisthenics exercises because it works your back and arms in a natural way.

How to work up to your first pull-up

Doing pull-ups
Making things more advanced
2 Lectures 04:30
Advanced variations: combining lower body, upper body and cardio in one movement

Another advanced combination: pushup to squat-jump to jump
Natural ways to improve performance (more coming in October and late 2015)
2 Lectures 06:55
Natural ways to improve performance (more coming in October and late 2015)

NEW! What to eat before workouts to improve performance and have more energy
Conclusion of the calisthenics workout routine course
2 Lectures 09:46
Your opinion matters to me. I want to make sure you love the course

About the Instructor
Alex Genadinik
4.4 Average rating
4,097 Reviews
94,585 Students
111 Courses
Love helping you succeed: 80,000 students & 100 courses

3-time best selling Amazon author, creator of top entrepreneur mobile apps, and host of a popular business and marketing channel on YouTube.

I am the creator of the Problemio business apps which are some of the top mobile apps for planning and starting a business with 1,000,000+ downloads across iOS, Android and Kindle.

I am also an author of three business books (marketing to reach 1,000,000 people, on starting a business, and on the mobile app business).

I am also a business coach. On my apps and in my private coaching practice I have helped over 1,000 entrepreneurs. That means I can probably help you quite a bit as well.

My areas of expertise are mobile apps, software engineering, marketing (SEO and social), and entrepreneurship.

I created over 100 courses on Udemy with 80,000+ students by whom I am humbled and who I try to help any way I can!

Joey Zanca
4.2 Average rating
218 Reviews
17,220 Students
10 Courses
20+ years of boxing, kickboxing, MMA, and martial arts

Doing boxing and kickboxing since I was 4 years old. I currently work as a personal trainer and an MMA fighting trainer. I have trained a number of winning MMA fighters.

My experience:

10 years boxing

10 years kickboxing

10+ years martial arts

10+ years grappling

7+ years personal fitness trainer

5+ years MMA fighting trainer

Current Fitness coordinator for Title Boxing Club

Program Director for Mutant MMA