Teach on Udemy

Turn what you know into an opportunity and reach millions around the world.

Learn More

Your cart is empty.

Keep shopping

Calisthenics Foundations: Building Your Bodyweight Basics

Name: Calisthenics Foundations: Building Your Bodyweight Basics
Rating: 4.8 (501 reviews)

Your First Step Towards a Stronger You!

Created byHiramatsu Daisuke

Last updated 12/2025

English

What you'll learn

Strength Building
Muscle Tone Improvement
Flexibility Enhancement
Balance and Coordination
Endurance Increase
Posture Correction
Weight Management
Mental Health Benefits
Energy Levels Boost
Injury Prevention

Course content

22 sections • 184 lectures • 3h 28m total length

HOW TO USE THE PROGRAM1:44

General Warm up1:10
Wrist & Shoulder warm up1:18
Pike walk (5 - 8 x 3 sets)1:08
Incline push up (8 - 12 x 3 sets)1:04
Seated knee raise (8 - 12 x 3sets)1:07
Lying pull up (8 - 12 x 3 sets)1:03
Scapula push up (8 - 12 x 3 sets)1:03
Assisted squat (10 - 15 x 3 sets)1:08
Mountain climber (30 sec x 3 sets) *30 sec rest between sets0:48
Develop bodyweight strength and conditioning as part of calisthenics foundations by performing mountain climbers in 30-second intervals for three sets, with 30 seconds of rest between sets.

General Warm up1:10
Learn a general warm up to kickstart your calisthenics foundations and build your bodyweight basics.
Wrist & Shoulder warm up1:18
Master wrist and shoulder warmups to prepare your upper body for bodyweight training and reduce injury risk in calisthenics foundations.
Frog stand (30 sec total)0:39
How to Frogstand3:44
Chair dips (8 - 12 x 3 sets)1:03
Lying leg raises (8 - 12 x 3 sets)1:07
Plank up & down (8 - 12 x 3 sets)1:02
Lying pull up (8 - 12 x 3 sets)1:03
Master the lying pull up with 8–12 reps for 3 sets to develop foundational bodyweight strength in calisthenics.
Glutes bridge raise (8 - 12 x 3 sets)1:04
Mountain climber (30 sec x 3 sets) *30 sec rest between sets0:48

General Warm up1:10
Wrist & Shoulder warm up1:18
Pike walk (5 - 8 x 3 sets)1:08
Build bodyweight strength by performing pike walks in 3 sets of 5-8 reps, as part of calisthenics foundations.
Incline push up (8 - 12 x 3 sets)1:04
Explore incline push ups with a rep range of 8 to 12 across 3 sets, as a foundational bodyweight exercise in calisthenics foundations.
Seated knee raise (8 - 12 x 3 sets)1:07
Lying pull up (8 - 12 x 3 sets)1:03
Scapula push up (8 - 12 x 3 sets)1:03
Assisted squat (10 - 15 sets)1:08
Mountain climber (30 sec x 3 sets)0:48

General Warm up1:10
Wrist & Shoulder warm up1:18
Frog stand (30 sec total)0:39
How to Frogstand3:44
Chair dips (8 - 12 x 3 sets)1:03
Lying leg raise (8 - 12 x 3 sets)1:07
Plank up & down (8 - 12 x 3 sets)1:02
Lying pull up (8 - 12 x 3 sets)1:03
Practice the lying pull up with 8–12 reps for 3 sets to build a bodyweight foundation in calisthenics foundations.
Glutes bridge raise (8 - 12 x 3 sets)1:04
Mountain climber (30 sec x 3 sets) *30 sec rest between sets0:48
practice mountain climber intervals: three 30-second sets with 30 seconds rest, building foundational bodyweight fitness.

General Warm up1:10
Wrist & Shoulder warm up1:18
Develop a wrist and shoulder warm-up as part of calisthenics foundations for building your bodyweight basics.
Elevated pike walk (5 - 8 x 3 sets)1:06
Kneeling push up (8 - 12 x 3 sets)0:59
Develop the kneeling push up to build your bodyweight basics in calisthenics foundations, completing 8–12 reps across 3 sets.
Hanging knee raise (8 - 12 x 3 sets)1:03
Inverted pull up (5 - 8 x 3 sets)1:03
Plank up & down (8 - 12 x 3 sets)1:02
Squat (10 - 15 x 3 sets)0:58
Mountain climber (30 sec x 3 sets) *30 rest between sets0:48

General Warm up1:10
Learn a general warm up aligned with calisthenics foundations and building your bodyweight basics for safer, effective practice.
Wrist & Shoulder warm up1:18
Explore wrist and shoulder warm up techniques as part of calisthenics foundations for building your bodyweight basics.
Wall handstand (20 sec total)1:00
Assisted dips (8 - 12 x 3 sets)1:05
Plank knee to elbow (8 - 12 x 3 sets)0:58
Feet assisted pull up (5 - 8 x 3 sets)1:08
Master feet-assisted pull-ups in sets of 5–8 reps across 3 sets as part of building your bodyweight basics in calisthenics foundations.
Negative push up (5 - 8 x 2 sets)1:09
One leg glutes bridge raise (8 - 12 x 3 sets)1:03
Perform a one-leg glute bridge raise for 8–12 repetitions across 3 sets to build foundational bodyweight strength as part of calisthenics foundations.
Mountain climber (30 sec x 3 sets) *30 sec rest between sets0:48

General Warm up1:10
Wrist & Shoulder warm up1:18
Master wrist and shoulder warm up to prepare your body for bodyweight training in calisthenics foundations.
Elevated pike walk (5 - 8 x 3 sets)1:06
Elevated pike walk strengthens your bodyweight basics by performing 5–8 reps for 3 sets, as part of calisthenics foundations.
Kneeling push up (8 -12 x 3 sets)0:59
Master the kneeling push up as a foundational bodyweight exercise, performing 8–12 reps for 3 sets to establish calisthenics foundations.
Hanging knee raise (8 - 12 x 3 sets)1:03
Inverted pull up (5 - 8 x 3 sets)1:03
Plank up & down (8 - 12 x 3 sets)1:02
Squat (10 - 15 x 3 sets)0:58
Mountain climber (30 sec x 3 sets) *30 sec rest between sets0:48

General Warm up1:10
Wrist & Shoulder warm up1:18
Master wrist and shoulder warm-ups as part of calisthenics foundations, building your bodyweight basics with joints prepared for safe, effective training.
Wall handstand (20 sec total)1:00
Assisted dips (8 - 12 x 3 sets)1:05
Plank knee to elbow (8 - 12 x 3 sets)0:58
Feet assisted pull up (5 - 8 x 3 sets)1:08
Negative push up (5 - 8 x 2 sets)1:09
One leg glutes bridge raise (8 - 12 x 3 sets)1:03
Mountain climber (30 sec x 3 sets) *30 sec rest between sets0:48
Perform mountain climbers in 30-second intervals across three sets with 30-second rests, reinforcing bodyweight basics in calisthenics foundations.

General Warm up1:10
Master a general warm up designed to prep your body for calisthenics and bodyweight basics.
Wrist & Shoulder warm up1:18
Wall handstand (30 sec total)1:00
Develop bodyweight basics with calisthenics foundations by practicing a wall handstand for 30 seconds total.
Push up (8 - 12 x 3 sets)1:01
Hanging leg raise (8 - 12 x 3 sets)0:55
perform hanging leg raises in 8-12 reps for 3 sets, as part of the calisthenics foundations and bodyweight basics course.
Pull up hold (20 sec total)0:42
Chair dips (8 - 12 x 3 sets)1:03
Build bodyweight strength using chair dips, executing 8-12 reps for 3 sets. Keep consistency with this 8-12 x 3 structure to master your bodyweight basics.
Lying leg raise (8 - 12 x 3 sets)1:07
Lunge (8 - 12 x 3 sets)0:59
Develop foundational bodyweight calisthenics skills by performing the lunge for 8–12 reps across 3 sets.

Requirements

No Prior Fitness Experience Required
Access to Minimal Equipment: While primarily focused on bodyweight exercises, having access to basic equipment like a pull-up bar may be beneficial.

Description

Unlock Your True Potential with Our Beginner Calisthenics Program!

Are you ready to transform your body, boost your mental well-being, and discover the joy of exercise? Look no further! Our Beginner Calisthenics Program is here to guide you on an exhilarating journey toward achieving the best version of yourself.

Why Choose Our Program?

Build a Strong Foundation: Perfect for fitness newcomers, our program starts you on the path to building enduring strength, stamina, and a well-toned physique.
Enhance Flexibility and Reduce Injury: Say goodbye to stiffness and hello to a more flexible, injury-resistant body.
Improve Mental Health: Dive into workouts that not only challenge your body but also promote stress relief and mental clarity.
Correct Posture and Boost Confidence: Stand taller and more confidently as our exercises correct poor posture from prolonged sitting or standing.
Discover the Joy of Movement: Our engaging and varied routines ensure you'll find pleasure and satisfaction in every workout.

What's Inside the Program?

Step-by-step guidance suitable for all fitness levels, especially beginners.
Comprehensive workouts that target muscle building, flexibility, and endurance.
Tips and strategies for integrating exercise into your daily life, improving posture, and enhancing mental health.

Don't miss this opportunity to change your life for the better. Embrace the challenge, enjoy the journey, and achieve the results you've always wanted. Sign up now and let's get started on transforming your physical and mental health with calisthenics!

Who this course is for:

Fitness Newcomers: Those new to exercise seeking to build a strong physical foundation.
Individuals Seeking Improved Stamina: People looking to enhance their overall strength and endurance.
Muscle Building Enthusiasts: Anyone aiming to evenly build and tone muscles throughout the body.
Flexibility Seekers: Those wishing to increase flexibility and reduce the risk of injuries.
Weight Management Individuals: People wanting to manage their weight in a healthy manner.
Mental Health Improvers: Individuals looking to decrease stress and improve mental wellness.
Posture Correction Seekers: People wanting to correct poor posture due to long hours of sitting.
Balance and Coordination Focusers: Those looking to improve efficiency in everyday movements.
Habitual Exercise Seekers: Anyone wishing to make regular exercise a part of their lifestyle.
Exercise Enjoyment Discoverers: People interested in discovering the joy of exercise through calisthenics.

Calisthenics Foundations: Building Your Bodyweight Basics

What you'll learn

Explore related topics

Course content

Introduction1 lecture • 2min

Level 1 : Day 1 (Mon or Tue)9 lectures • 10min

Level 1 : Day 2 (Wed or Thu)10 lectures • 13min

Level 1 : Day 3 (Fri or Sat)9 lectures • 10min

Level 1 : Day 4 (Sat or Sun)10 lectures • 13min

Level 2 : Day 1 (Mon or Tue)9 lectures • 9min

Level 2 : Day 2 (Wed or Thu)9 lectures • 10min

Level 2 : Day 3 (Fri or Sat)9 lectures • 9min

Level 2 : Day 4 (Sat or Sun)9 lectures • 10min

Level 3 : Day 1 (Mon or Tue)9 lectures • 9min

Requirements

Description

Who this course is for: