90 Days to Strong | Calisthenics Beginner Program

Name: 90 Days to Strong | Calisthenics Beginner Program
Rating: 4.2 (36 reviews)

From Complete Beginner to Push Ups, Pull Ups, L-Sits & Squats

Created bySolly Muwaniri

Last updated 8/2025

English

What you'll learn

Learn the foundational beginner exercises for calisthenics
Increase your strength, muscle, mobility, flexibility and balance
Progress in pull ups, push ups, single leg squat and core strength
Learn preventative exercises for injury prevention

Course content

5 sections • 29 lectures • 43m total length

Welcome to Famba Fitness2:58
Hey there, and welcome to the "90 Day Calisthenics Beginner Program"

Time to take the first steps along your calisthenics journey

I'm Solly, founder of Famba Fitness and creator of this calisthenics beginner program.
With over 14 years of calisthenics and teaching beginners of all levels how to move and reach their fitness objectives..

I'm pumped that you’re here, ready to kickstart your fitness journey and transform your life.
This program is all about empowering you to get stronger, fitter, and more confident in your own skin—no matter where you’re starting from.

Over the next 90 days, we’ll guide you through every step of your calisthenics journey, breaking down the basics and teaching you how to train properly. Whether you’re a complete beginner or just looking to refine your skills, we’ve got your back.

This isn’t just a workout plan; it’s a lifestyle shift.

In the past 2 years, we've helped over 500 people like you achieve their objectives, and now it’s your turn. You’ll be amazed at what your body can do when you commit to the program and and push through your limits.

Each session is designed to build your strength, mobility, and overall fitness, while also challenging you to grow mentally and physically. We’re talking full-body workouts, smart beginner progressions, and the motivation to keep you going even when the going gets tough.

Remember, change doesn’t happen overnight, but with consistency, dedication, and the right guidance, you’ll see results. Every rep, every set, and every session brings you closer to the body and life you want.

Set your intentions, stay consistent, and let’s make these next 90 days the start of something amazing. You’ve got this, and we’re here to support you every step of the way.

Let’s get started.
Famba "move toward your goals"

Solly
Famba Fitness
How To Follow The Program0:01
Full-Body Warm Up9:57
Full-Body Cool Down9:09

A1 Hanging (30-60s)0:32
Exercise / Sets x Reps / Tempo / Rest
A1 Hanging / 3x 30-60s/ Hold/ 0-30s
A2 Plank to Pike (8-12)0:19
A2 Plank to pike/ 8-12/ 3030/ 60-90s
B1 Cossack Squat (8-12 each side)0:47
B1 Cossack squat/ 3x 8-12 each side/ 3010/ 0-30s
B2 Posterior Pelvic Tilt (8-12)0:43
B2 Posterior pelvic tilt/ 8-12/ 2020/ 60-90s
C1 Bar Row (8-12)0:24
C1 Bar row 3 x 8-12/ 3010/ 0-30s
C2 Reverse Plank (8-12)0:43
C2 Reverse plank/ 8-12/ 2020/ 60-90s
D1 Y T W L (8-12)0:40
D1 Y T W L / 3 x 8-12/ 3010/ 0-30s
D2 Pike to Squat (8-12)0:30
D2 Pike to squat/ 8-12/ 2020/ 60-90s

A1 Seated Pull Up (8-12)0:32
Exercise / Sets x Reps / Tempo / Rest
A1 Seated pull up/ 3 x 8-12/ 3010/ 0-30s
A2 Pike Scapula Push (8-12)0:44
A2 Pike scapula push/ 8-12/ 2020/ 60-90s
B1 Glute Bridge (8-12 each side)0:40
B1 Glute bridge/ 3 x 8-12 (each side)/ 3010/ 0-30s
B2 Plank Rotation (8-12 each side)0:42
B2 Plank rotation/ 8-12 each side/ 2020/ 60-90s
C1 Supinated Bar Row (8-12)0:24
C1 Supinated bar row/ 3x 8-12/ 3010/ 0-30s
C2 Push Up (8-12)0:30
C2 Push up/ 8-12/ 3010/ 60-90s
D1 Spine Opener (30-60s)0:37
D1 Spine opener/ 3 x 30-60s/ 0-30s
D2 90 90 Hip Rotation (8-12 each side)0:55
D2 90 90 hip rotation/ 8-12 each side/ 2020/ 60-90s

A1 Seated Chin Up (8-12)0:30
Exercise / Sets x Reps / Tempo / Rest
A1 Seated chin up/ 3 x 8-12/ 3010/ 0-30s
A2 Hindu Push Up (8-12)0:37
A2 Hindu push up/ 8-12/ 2020/ 60-90s
B1 Single Leg Squat (8-12 each side)0:43
B1 Single leg squat/ 3 x 8-12 each side/ 3010/ 0-30s
B2 Superman (8-12 each side)0:27
B2 Superman/ 8-12 each side/ 2010/ 60-90s
C1 Close Grip Bar Row (8-12)0:27
C1 Close grip bar row/ 3 x 8-12/ 3010/ 0-30s
C2 Isometric Push Up (30-60s)0:30
C2 Isometric push up/ 30-60s/ Hold/ 60-90s
D1 Angel (8-12)0:41
D1 Angel/ 3 x 8-12/ 2020/ 0-30s
D2 Horse Stance (60s)0:22
D2 Horse stance/ 60s/ Hold/ 60-90s

Requirements

Design for complete beginners. No Prior Fitness Experience Required
Access to a pull up bar

Description

Discover the 90 Day Calisthenics Beginner Program, your ultimate guide to building strength, mobility, and confidence through fun and dynamic calisthenics workouts.

This program is designed for complete beginners and those looking to refine their calisthenics foundation.

With step-by-step guidance and a supportive community, you’ll progress toward your desired physique while enjoying the journey.

Join us and start transforming your life, one rep at a time, with the motivation and the accountability you need to succeed

Here’s what you get:

Comprehensive 90-Day Plan: You’ll receive a well-structured, easy-to-follow workout plan that gradually builds your strength and endurance. Each session is designed to be dynamic and exciting, keeping you motivated as you progress.
Step-by-Step Guidance: We break down every exercise with clear instructions and video demonstrations, ensuring you understand proper form and technique. You'll progress safely and effectively, moving closer to your desired physique with each workout.
Supportive Community: You’re never alone on this journey. We're here to guide every beginner on this journey, who are committed to making a change. Share your progress, ask questions, and stay motivated with the support of a community that’s with you every step of the way.
Fun and Dynamic Workouts: Calisthenics is not just about getting fit—it’s about having fun while doing it. The variety in movements keeps your workouts fresh and exciting, making it easier to stay consistent and motivated.
Proven Results: With over 500 success stories in the past two years, this program is tried and tested. Commit to the process, and you’ll see real, lasting results.

Who this course is for:

Ready to start a calisthenics journey
Curious to move their body in a fun, cool and exciting way
Eager to get in shape
Wants to be energized from their training
Some how wants to train in a way to make them feel younger
Build a strong, mobile and pain-free body

90 Days to Strong | Calisthenics Beginner Program

What you'll learn

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Course content

Introduction4 lectures • 22min

Monday: Training 18 lectures • 5min

Wednesday: Training 28 lectures • 5min

Friday: Training 38 lectures • 4min

Additional Training: HIIT Routine1 lecture • 7min

Requirements

Description

Who this course is for: