Womens 8 Week Beginner Program
Calisthenics With Kay
Strength & Conditioning, General Fitness, Mobility, EnduranceHi, I'm Kay. I'm happy you've taken interest in calisthenics, it has so many benefits. It's designed to improve strength, flexibility, agility, balance, coordination, and conditioning. Some easier examples are squats, pull-ups, burpees and planks, while more advanced would include skills like handstand push-ups, dragon squats, planche and human flag. Calisthenics is a great alternative to traditional weight lifting if you are someone who prefers to workout at home or the gym doesn’t give you the excitement and results you are looking for. Calisthenics can also be done along side weight lifting that will enhance your results and strength. Calisthenics and the gym can be tough to balance, but I can help you design a program that you can work both into your schedule and training without overworking the muscles and still seeing progress in both fields. Below I have 2 types of programs: Basic & Customized.
Basic: Over the course of 8 weeks you will learn the fundamentals of calisthenics, beginner skills, form, and proper warm-ups. Each week will have 4 days of assigned exercises and stretches, with video demonstrations attached to each. Every exercise will also have an example of a easier variation at the end of the video. Start with whatever level YOU are comfortable with. There are options for every exercise so no matter what level you're starting at, you will be able to follow along. This 8 week program is $39, which equals less than $5 per week! You can join this program below
Customized: I will help create a routine that is specific to YOU. You will be given a 3-6 day per week workout routine (depending on how many days we decide) with warm-ups and exercises to perform each day. I will take into consideration: Your current fitness level, location of workouts (home or gym), what equipment you have access to, how many days/hours you are comfortable training, if you lift weights, skills you would like to work on and your overall goals. Some of the categories you could choose are mobility, advanced squats, weight loss, upper body strength, and specific skills like elbow lever. You will also get 1-1 access to me for advice, tips & modifications! I will make a routine and workouts align with your short & long-term goals, and help you understand the timeline to reach them. If you're interested in customized plans please email me Calisthenicswkay@yahoo.com
Conditioning
A
8/8 Stretches
Basic Everyday Stretching Upper Body: 1. Cross Body Swings (10-15 Seconds) 1. Forward & Backwards Arm Circles 3. Cross Body Arm Hold 4. Over The Head Elbow Pull (Triceps Stretch) 5. Posterior Hand Clasp 6. Overhead Reach (Latissimus Dorsi Stretch) 7.Twists 8.Childs Pose Lower Body: 1. Cross Leg Hamstring Stretch (Iliotibial Band Stretch) 2. Forward Fold Hamstring Stretch 3. Straddle Floor Touch (Advanced: Elbows to Floor) 4. Quadricep Stretch 5. Seated Hip Stretch 6. Figure-4 Stretch 7. Butterfly 8. Hip to Thigh Stretch
B
Wrist Mobility
1 x 2:00
C
Pushups
1 x 10
D
Pike Leans
1 x 10
E
Dips
2 x 10
F
Wide Pushups
1 x 10
G
Plank To Elbows
2 x 30
Conditioning
A
8/8 Stretches
Basic Everyday Stretching Upper Body: 1. Cross Body Swings (10-15 Seconds) 1. Forward & Backwards Arm Circles 3. Cross Body Arm Hold 4. Over The Head Elbow Pull (Triceps Stretch) 5. Posterior Hand Clasp 6. Overhead Reach (Latissimus Dorsi Stretch) 7.Twists 8.Childs Pose Lower Body: 1. Cross Leg Hamstring Stretch (Iliotibial Band Stretch) 2. Forward Fold Hamstring Stretch 3. Straddle Floor Touch (Advanced: Elbows to Floor) 4. Quadricep Stretch 5. Seated Hip Stretch 6. Figure-4 Stretch 7. Butterfly 8. Hip to Thigh Stretch
B
Pistol Squats
1 x 20
C
Regular Squats
1 x 15
D
Sumo Squats
1 x 15
E
Narrow Squats
1 x 10
F
Lateral Squats
1 x 20
G
Regular Squats
1 x 15
H
Wall Sit
2 x 30
Conditioning
A
8/8 Stretches
Basic Everyday Stretching Upper Body: 1. Cross Body Swings (10-15 Seconds) 1. Forward & Backwards Arm Circles 3. Cross Body Arm Hold 4. Over The Head Elbow Pull (Triceps Stretch) 5. Posterior Hand Clasp 6. Overhead Reach (Latissimus Dorsi Stretch) 7.Twists 8.Childs Pose Lower Body: 1. Cross Leg Hamstring Stretch (Iliotibial Band Stretch) 2. Forward Fold Hamstring Stretch 3. Straddle Floor Touch (Advanced: Elbows to Floor) 4. Quadricep Stretch 5. Seated Hip Stretch 6. Figure-4 Stretch 7. Butterfly 8. Hip to Thigh Stretch
B
Windshield Wipers
2 x 30
C
Reverse Crunch
2 x 5
D
Hollow Body Hold
2 x 0:15
E
Isolated Leg Lifts
2 x 20
F
Circles
1 x 20
G
Slow Leg Lowers
1 x 10
H
Dead Hang
Conditioning
A
8/8 Stretches
Basic Everyday Stretching Upper Body: 1. Cross Body Swings (10-15 Seconds) 1. Forward & Backwards Arm Circles 3. Cross Body Arm Hold 4. Over The Head Elbow Pull (Triceps Stretch) 5. Posterior Hand Clasp 6. Overhead Reach (Latissimus Dorsi Stretch) 7.Twists 8.Childs Pose Lower Body: 1. Cross Leg Hamstring Stretch (Iliotibial Band Stretch) 2. Forward Fold Hamstring Stretch 3. Straddle Floor Touch (Advanced: Elbows to Floor) 4. Quadricep Stretch 5. Seated Hip Stretch 6. Figure-4 Stretch 7. Butterfly 8. Hip to Thigh Stretch
B
Wrist Mobility
1 x 2:00
C
1/2 Lifts (Seated Shoulder Shrugs)
2 x 10
D
Frog Leans
2 x 10
E
Pistol Squats
1 x 20
F
Curtsy Squat
1 x 20
G
Hollow Body Hold
2 x 15
H
Slow Bicycle
1 x 30
I
Bicycle
1 x 30
Don't keep saying, "I'll start next week." Make the promise to yourself, commit to yourself, and let's get you started on your journey today!
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