Calisthenics Fundamentals & Skills Course (ALL LEVELS)

Name: Calisthenics Fundamentals & Skills Course (ALL LEVELS)
Rating: 4.0 (5 reviews)

Take your bodyweight training to the next level with this in-depth Calisthenics course!

Created bySytse Pakkert

Last updated 6/2024

English

What you'll learn

Fundamental Calisthenics Strength
Body Control
Strong Physique
Functional Movement and Joint Mobility
Knowledge about Programming for Calisthenics
Advanced Calisthenics Skills
Mental Health Benefits

Course content

19 sections • 83 lectures • 38m total length

Welcome to the Course1:05

Skin The Cat (3 - 6 x 4 sets)0:29
2 - 3 min rest in-between sets!
Band Assisted Pull-ups (6 - 10 x 4 sets)0:25
2 - 3 min rest in-between sets!
Banded Dips (6 - 10 x 4 sets)0:30
2 - 3 min rest in-between sets!
Australian Pull-up (8 - 12 x 3 sets)0:22
1 - 2 min rest in-between sets!
Negative Push-ups (5 - 8 x 3 sets)0:25
2 min rest in-between sets!
Scapula Pull-ups (8 - 12 x 3 sets)0:24
1 - 2 min rest in-between sets!

Negative Dips (5 - 8 x 4 sets)0:29
2 - 3 min rest in-between sets!
Jump to Negative Pull-ups (5 - 8 x 4 sets)0:28
2 min rest in-between sets!
Incline Push-ups (6 - 10 x 3 sets)0:20
1 - 2 min rest in-between sets!
Pull-up Isometric Hold (10 - 20 sec x 3 sets)0:13
2 min rest in-between sets! Use a band if you cannot achieve the indicated rep-range.
Scapula Push-out Dip bar (8 - 12 x 3 sets)0:31
1 - 2 min rest in-between sets!
Dead Hang (MAX x 3 sets)0:10
1 - 2 min rest in-between sets!

Skin The Cat (3 - 6 x 4 sets)0:29
2 - 3 min rest in-between sets!
Band Assisted Pull-ups (8 - 12 x 3 sets)0:25
2 min rest in-between sets!
Band Assisted Dips (8 - 12 x 3 sets)0:30
2 min rest in-between sets!
Australian Pull-ups (8 - 12 x 3 sets)0:22
1 - 2 min rest in-between sets!
Knee Push-ups (8 - 12 x 3 sets)0:17
2 min rest in-between sets!
Scapula Pull-ups (8 - 12 x 3 sets)0:24
1 - 2 min rest in-between sets!

Band Assisted Muscle Ups (3 - 6 x 4 sets)0:43
2 - 3 min rest in-between sets! Use a band so you can achieve the indicated rep-range.
Pike Push-ups (6 - 10 x 4 sets)0:26
2 - 3 min rest in-between sets!
Explosive Pull-ups (3 - 6 x 4 sets)0:13
2 min rest in-between sets!
Elevated Push-ups (8 - 12 x 3 sets)0:24
1 - 2 min rest in-between sets!
Australian Pull-ups (8 - 12 x 3 sets)0:22
1 - 2 min rest in-between sets!
Scapula Push-outs Dip Bar (8 - 12 x 3 sets)0:31
1 - 2 min rest in-between sets!

Muscle Up Jumps + Negative (3 - 6 x 4 sets)0:25
2 - 3 min rest in-between sets!
Front Lever Raises (3 - 6 x 4 sets)0:41
2 - 3 min rest in-between sets! Make sure to use a progression in which you can achieve the indicated rep-range!
Dips (8 - 12 x 3 sets)0:30
1 - 2 min rest in-between sets!
Elevated Push-ups (8 - 12 x 3 sets)0:24
1 - 2 min rest in-between sets!
Front Lever Hold (10 - 15 sec x 3 sets)0:30
2 min rest in-between sets! The full Front Lever progression is shown in the video. Make sure to use a progression in which you can achieve the indicated rep-range. See the end of this course for all the different Front Lever Hold progressions.
Skin The Cat (3 - 6 x 3 sets)0:23
1 - 2 min rest in-between sets!

Requirements

Equipment for pull-ups (either rings or pull-up bar)
2 chairs and/or dip station
Resistance bands are recommended (1 small + 1 large)

Description

Welcome to the Calisthenics Fundamentals & Skills Course!

This calisthenics course is a program which aims to guide you through the basics of calisthenics and learn you the fundamental movements, such as: push-ups, pull-ups, dips, and Australian pull-ups. These foundations are necessary to learn more advanced skills later on in your training career.

Additionally, this program includes a workout program which focuses on two advanced calisthenics skills: the muscle-up and the front lever.

What's Inside the Program?

Full workout routine to master the fundamentals of Calisthenics.
Full workout routine to master the front lever and muscle-up.
ALL the different exercise progressions to reach the pull-up, dip, push-up, and Australian pull-up (in separate videos).
ALL the different exercise progressions to reach the front lever and muscle up (in separate videos).
A variety of exercises to build a strong core.
Step-by-step guidance suitable for all fitness levels.
Videos with voiceovers to guide you through the exercises.
Weekly workouts that target functionality, muscle building, strength, and flexibility.
ALL VIDEOS INCLUDE ENGLISH SUBTITLES!

Frequently Asked Questions

What is the focus of this Calisthenics Course?

This calisthenics course is a beginner to intermediate program which aims to guide you through the basics of calisthenics and learn you the basic movements, such as: push-ups, pull-ups, dips, and Australian pull-ups. These foundations are necessary for learning more advanced skills later on. Additionally, this program includes the progressions towards two advanced calisthenics skills: the muscle-up and the front lever.
What equipment do I need?

For this calisthenics course, you need equipment to perform pull-ups on, like a pull-up bar or a pair of rings. Additionally, you will need parallel bars and/or a dip station. Additionally, resistance bands are recommended to progress towards more difficult progressions. You can follow this course in a gym or in an outside sport park.
How long does it take to improve?

Improvement depends on your psychosocial factors, such as: your current level, lifestyle, stress, and sleep patterns. You should normally see progress within the first weeks, but this timeframe can also be faster or slower, depending on your level and lifestyle. Don't feel demotivated when you don't see progress straight away. Stay consistent!

Are you ready to take you Calisthenics training to the next level? Then sign up now! I wish you all the best and make sure to enjoy the journey!

- Sytse

Who this course is for:

For those who want to develop fundamental Calisthenics strength.
For those who want to learn advanced Calisthenics skills.
For those who want to be able to train wherever, and whenever they can.
For those who want to get in shape while training with their bodyweight.
For those who want to make regular exercise a part of their lifestyle.

Calisthenics Fundamentals & Skills Course (ALL LEVELS)

What you'll learn

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Course content

Introduction1 lecture • 1min

General Warm-up1 lecture • 3min

Level 1: The Fundamentals1 lecture • 1min

FUNDAMENTALS - Upper Body A (Mon or Tue)6 lectures • 3min

FUNDAMENTALS - Upper body B (Wed or Thu)6 lectures • 2min

FUNDAMENTALS - Upper body C (Fri or Sat)6 lectures • 2min

FUNDAMENTALS - Core (Sat or Sun)5 lectures • 1min

Level 2: The Muscle-up & Front Lever1 lecture • 1min

INTERMEDIATE - Upper Body A (Mon or Tue)6 lectures • 3min

INTERMEDIATE - Upper Body B (Wed or Thu)6 lectures • 3min

Requirements

Description

Who this course is for: