Calisthenics Intermediate

Bloom

Gymnastics, Strength & Conditioning, Bodybuilding, Functional Fitness

Coaches

Ian Lotter and Louise Lotter

Join our revolutionary team program, 'Athlete Evolution,' designed to take your calisthenics journey to new heights. Experience the power of strength, agility, and flexibility as we guide you through a comprehensive training plan. Our expert coaches will provide personalized workouts, progressive exercises, and constant support to help you dominate your calisthenics goals. Whether you're a beginner or advanced athlete, this program will ignite your passion, elevate your skills, and unlock your true athletic potential. Are you ready to evolve?

$30

Get Calisthenics Intermediate

Strengthens Major Muscle Groups

The intermediate calisthenics program targets various muscle groups, including the core, upper body, and lower body. With exercises like front lever progressions and wide-arm ring push-ups, participants can build functional strength and improve overall muscle tone.

Enhances Core Stability

Many exercises in the program, such as L-sit progressions and hollow/arch swings, focus on engaging and stabilizing the core. This helps improve posture, balance, and overall core strength.

Improves Body Control and Coordination

Through skill-based movements like handstands and flag progressions, participants develop better body control and coordination. These skills are essential for advanced calisthenics movements and daily activities.

Increases Flexibility and Mobility

With movements like pike handstand holds and freestanding perfect handstands, participants can enhance their flexibility and mobility. This translates to improved range of motion and reduced risk of injury.

Progressively Overloads for Max Gains

The program is designed to progressively challenge participants over six weeks, allowing for continuous improvement and gains in strength and skills. This systematic approach ensures a safe and effective training experience.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

Coaches who will hold you accountable and provide the feedback you need to grow

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Pull-Up Bar // Parallel Bars or Dipping Station // Rings // Resistance Band // Mat or Soft Surface // Jump Rope // Timer or Stopwatch

Recommended

Weighted Vest or Backpack

Sample Week

Week 1 of 4-week program

Sunday

Intermediate (Push Dominant)

Rope Jumping

1 x 2:00

Wrist Prep

1 x 5

Elevated Cat Stretch

1 x 30

Calisthenics - Planche Lean

3 x 10

Ring Push-up

3 x 8

Bench Dips

3 x 8

Handstand Against Wall

3 x 30

Gymnastics - Band Assisted Back Lever

1 x 1:00

Monday

Intermediate (Core and L-Sit Focus)

Rope Jumping

1 x 2:00

Wrist Prep

1 x 5

Seal Stretch

1 x 30

L-Sit

1 x 1:00

Hanging Leg Lift

3 x 8

Russian Twist

3 x 10

Core - Plank

1 x 1:00

Handstand Against Wall

3 x 30

Tuesday

Intermediate (Pull Dominant)

Rope Jumping

1 x 2:00

Wrist Prep

1 x 10

Upper Body Mobility - Shoulder Extension Eccentric Slide Outs

1 x 10

Front Lever Progression - Tucked Front Lever

1 x 1:00

Pull-Up

3 x 8

Inverted Row

3 x 8

Upper Body Strength Pike HSPU

3 x 8

Crossfit - Tap Swings

3 x 8

Rest

1 x 5:00

Wednesday

Intermediate (Full Body)

Heroic Warm-up

For Completion

Chin-Up

3 x 8

Ring Push-up

3 x 6

Calisthenics - Tucked Jack Knives

3 x 15

Feet Elevated Inverted Row

3 x 10

Bench Dips

3 x 15

Core - Plank

3 x 30

Superman

3 x 10

Calisthenics - Frog Stand

5 x 3

Thursday

Intermediate (Full Body Circuit)

Heroic Warm-up

For Completion

Jumping Jacks

4 x 1:00

Mountain Climbers

4 x 30

Squat Jump

4 x 10

Push Ups

4 x 10

Plank

4 x 30

Burpee

4 x 10

Coaches

More from Bloom

Ian Lotter

Ian Lotter studied BA human movement science at the university of Pretoria. He is an internationally qualified artistic gymnastics coach (FIG 1 & FIG 2) He started he’s coaching career working with high performance artistic gymnasts and specializes strength and conditioning, technical analysis and exercise prescription.

Louise Lotter

Louise Lotter is a certified fitness trainer, yoga and pilates teacher, vegan nutrition health coach and holistic health coach. Her passion is to help clients reach their goals and better their lives through a holistic approach. Balance in life is of utmost importance to grow daily and be the best self you can be.

Unlock Your Calisthenics Potential

Imagine mastering impressive movements like front levers and perfect handstands while building a strong, functional physique. Our progressive approach ensures you'll be challenged and motivated every step of the way.

Get Calisthenics Intermediate

FAQs

Is this program suitable for intermediate level athletes?

Absolutely! Our Intermediate Calisthenics Program is designed to challenge and elevate your skills, whether you've already mastered the basics or looking to progress further.

Can I follow this program if I have never done calisthenics before?

This program is better suited for individuals with some calisthenics experience. If you're new to calisthenics, we recommend starting with our Beginners Program for a solid foundation.

What equipment do I need for the program?

Minimal equipment is required, mainly pull-up bars, rings, and parallel bars. A set of resistance bands and a mat will be beneficial but not mandatory.

How often do I need to train per week?

Our program offers three sessions per week, with optional mobility and recovery sessions. You can tailor the frequency to fit your schedule.

Will I receive personalized coaching?

While the program is designed for group training, you'll receive comprehensive workout routines, exercise demos, and technique guidance. For more personalized coaching, check out our 1-on-1 sessions.

What if I struggle with a specific exercise?

Our coaches are dedicated to your progress. If you encounter challenges, we're here to provide support, modifications, and progressions to help you reach your goals.

Can I track my progress during the program?

Yes! We encourage you to track your performance and measure improvements throughout the six-week journey, giving you a sense of accomplishment and motivation.

Is this program suitable for females as well?

Absolutely! The Intermediate Calisthenics Program is designed for all genders and accommodates various fitness levels.

What happens after the six weeks?

Upon completing the program, you can join our ongoing training options or advance to our Advanced Calisthenics Program to continue your journey of strength, skills, and athleticism.