Calisthenics 101: Supreme Bodyweight Training & Fitness

101 videos to help you master your body and develop supreme strength in elements from human flags to handstands...
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  • Lectures 101
  • Length 1.5 hours
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
    Certificate of Completion
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About This Course

Published 4/2015 English

Course Description

There are secrets to mastering your bodyweight. Usually only passed on to professional athletes training for things like gymnastics, this knowledge is imperative to gain control in all forms of movement.

Arrow-like handstands frozen in time, strict muscle-ups with no kip or momentum, and levitating into levers are no longer myths but achievable goals for anyone with the correct information and training paths.

Calisthenics is a form of strength and power training utilising only compound bodyweight exercises. Using isolation exercises doesn't teach the body how to coordinate its strength and balance through the core and into the limbs – Calisthenics helps you to develop that through the pursuit of clean and 'Strict Form'. The techniques learnt can then be mixed with each other into routines (Freestyle Calisthenics/Street Workout), or weight can be added to the movement once strict form has been achieved to keep overloading the body.

Calisthenics strengthens the body holistically as a unit – it is incredibly useful for those who use their bodies for performance, for example in sports, martial arts, dance and yoga. Whether aiming to improve your ability to keep possession of a ball, developing your punching/kicking power, perfecting your balance or simply just to get stronger, it is an age old training system which will benefit you hugely.

What are the requirements?

  • Access to a straight Pull up bar, Parallel bars or dip bars, and optionally some Olympic rings (can be bought cheap online)

What am I going to get from this course?

  • Learn how to manipulate your bodyweight through pushing and pulling in every plane of motion and through angles you’ve never thought of
  • • the correct technique and secrets of strict form through all bodyweight movement
  • • the FULL development paths towards a variety of advanced skills including muscle ups, one arm pull up, handstands, planche, levers, and more
  • • Progressions and regressions for all exercises

What is the target audience?

  • This course is for those wishing to begin learning calisthenics and bodyweight mastery. Calisthenics strengthens the body holistically as a unit – it is incredibly useful for those who use their bodies for performance, for example in sports, martial arts, dance and yoga. Whether aiming to improve your ability to keep possession of a ball, developing your punching/kicking power, perfecting your balance or simply just to get stronger, it is an age old training system which will benefit you hugely.
  • The human body is the most complicated and intelligent machine in the world. We need to learn to use it to it’s full potential to get the most out of the life we have in it. Training the body is about feeling – When you feel tight, stretch. When you feel balance, hold. When you feel energy flowing, release. Understanding and being in harmony with yourself opens the gate to higher levels of self awareness and contentment.

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.

Curriculum

Section 1: Beginner's Push ups
00:45

The foundational move for pushing

00:50

Building wider range of motion

00:56

Squeezing the front of the chest

Elevated
Preview
01:01
Decline
Preview
00:58
Section 2: Intermediate Push ups
Archer
Preview
01:14
Clap
01:15
Pyramid
01:13
Flying tuck
01:13
Superman
01:16
Tiger
Preview
01:13
Assisted One Arm
01:07
One Arm
01:27
Section 3: Advanced Push ups
Balls deep
01:24
Fingertip
01:05
Underarm
01:40
One arm Tiger
01:13
Back of the Wrists
01:09
Section 4: Planks
Standard
00:39
Long Plank
00:52
X Plank
00:50
Forearm
00:52
Planche plank and Hollow plank
00:49
Section 5: Dips
Standard
00:57
Straight bar
00:52
Bench
01:05
Russian
01:08
Leaning
01:00
Section 6: Handstand
Wall handstands
00:54
Kick ups
01:04
Escape
00:49
Headstand
01:02
Headstand leg raises
01:14
Wall assisted handstand push ups
01:15
Crow stand
00:44
Crow to handstand
01:11
Tuck planche
01:06
Tuck planche to handstand
01:06
Section 7: Beginner's Pull ups
Underhand
01:02
Standard
00:59
Close
01:01
Wide
00:58
Section 8: Intermediate Pull ups
X pull ups
01:48
Slow motion
01:02
Hang and holds
01:00
Step ups
00:58
Section 9: Advanced Pull ups
Side steps
00:55
Archer
Preview
00:51
Typewriter
01:04
Assisted One Arm
01:10
One Arm Pull up
00:54
Section 10: Muscle ups
Explosive pull ups
00:55
Kipping pull ups
00:51
Bar roll
00:56
Muscle up with kip
00:51
Muscle up strict
01:01
Bar dyno
00:46
Superman
00:50
Bar hop
00:47
360 Muscle up
Preview
00:54
False grip
Preview
01:17
Ring Muscle up
01:23
Section 11: Front Lever
Bar Rows
00:43
Windscreen Wipers
01:02
Ice Cream Makers
01:17
Tuck Lever
00:41
Assisted Front Lever
01:21
Single leg lever
00:50
Arrow Front lever
00:39
Front lever
01:08
False grip/Wrists front lever
00:58
Step up front lever
Preview
00:52
Section 12: Back Lever
Skin the Cat
01:10
Back Extensions
00:49
Tuck back lever
00:41
Straddle back lever
00:49
Back lever
00:44
Step up back lever
00:47
Section 13: Human Flag
Elevated Oblique Raises
00:51
Assisted Dragon Flags
01:02
Flag Kicks
00:55
Tuck Flag
00:48
Human Flag
00:50
Dragon Flag
00:44
Section 14: Planche
Hollow body Waist push ups
01:37
TRX planche push ups
00:44

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Instructor Biography

Ricky Warren, Bodyweight Expert

Ricky has been involved in bodyweight mastery since childhood. Beginning with various martial arts including Judo, Wing Chun, Boxing, Thai Boxing, Grappling and more, he moved onto more artistic and acrobatic elements of these arts into his teenage years. Now 30 years old, he is an international calisthenics athlete and part of the global Strengthwraps team.

Ricky specialises in advanced bodyweight movements originating in gymnastics but which have now evolved into calisthenics/street workout where a variety of different planes of motion and freedom have been added to the traditional elements of gymnastics to create a discipline involved in supreme bodyweight conditioning, including Muscle ups, Planche, L and V sit, Front Lever, Back Lever and Human Flag.

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