Embark on an Epic Journey to Fitness and Strength with Our Beginners Calisthenics Team Program. Discover the Power of Bodyweight Training as Our Expert Coaches Guide You Through Progressive Workouts, Building Solid Foundations and Unleashing Your Inner Athlete. Join a Supportive Community, Ignite Your Passion, and Achieve Incredible Results. Get Ready to Transform Your Body and Embrace the Thrilling World of Calisthenics
Prep
A
Bloom Dynamic Warm up
Perform 20 repetitions each Arm Circles Backward & Forward Leg Swings Backward & Forward Trunk Twist
Skill Development - Handstands & Planche Progression:
B
Freestanding Handstand Practice: Accumulate 15-20 minutes of practice time. Work on refining balance, controlled entries/exits, and exploring variations like straddle or tuck handstands. Planche Progression: Tuck Planche Holds: 3 sets of 15-20 seconds. Focus on leaning forward and engaging the shoulders and core.
Strength Training - Pulling & Pushing Focus:
C
One-Arm Pull-Up Progression: Assisted One-Arm Pull-Ups or Negatives: 3 sets of 3-5 reps per arm. Utilize resistance bands or partner assistance if needed. Advanced Push-Ups Variations: Explosive Clap Push-Ups: 3 sets of 8-10 reps. Plyometric Push-Ups: 3 sets of 10-12 reps.
Core Stability & Dynamic Movement:
D
Dragon Flags: 3 sets of 8-10 reps. Focus on a slow and controlled descent. Dynamic Leg Raises:3 sets of 12-15 reps. Perform leg raises with a controlled, dynamic movement.
Recovery
E
BloomFit Cooldown
perform 15-30 seconds on each stretch figure 4 hamstring stretch prone pec stretch prone quad stretch downward half kneeling hip flexor stretch
A
Rope Jumping
1 x 2:30
B
Wrist Prep
1 x 5
C
Elevated Cat Stretch
1 x 30
D
Calisthenics - Planche Lean
3 x 15
E
Ring Push-up
3 x 12
F
Bench Dips
3 x 12
G
Handstand Against Wall
3 x 45
H
Gymnastics - Band Assisted Back Lever
1 x 1:20
A
Handstand Push-Up
5 x 7
B
One Arm Pull Up (Progression & Tutorial)
3 x 5
C
Ring Dips
4 x 10
D
Front Lever Rows (progression and tutorial)
4 x 10
E
Pseudo Planche Push-Up
3 x 7
Prep
A
Bloom Dynamic Warm up
Perform 20 repetitions each Arm Circles Backward & Forward Leg Swings Backward & Forward Trunk Twist
Strength Training - Advanced Lower Body Movements:
B
Pistol Squats: 3 sets of 5-8 reps per leg Shrimp Squats: 3 sets of 8-10 reps per leg.
Skill Refinement - Handstand Walking & L-Sit Variations
C
Handstand Walking Practice: Accumulate 15-20 minutes of practice. Start with short distances and focus on controlled movements. L-Sit Variations: Tuck L-Sit on Parallettes: 3 sets of 15-20 seconds. Progress towards a full L-sit position if possible.
Mobility & Flexibility:
D
Cossack Squats: 3 sets of 10 reps per side. Seated Forward Bend: 2 sets of 30 seconds.
Core Stability & Balance:
E
Single-Leg Romanian Deadlifts: 3 sets of 10 reps per leg. Side Plank with hips up and down: 3 sets of 12-15 reps per side.
Recovery
F
BloomFit Cooldown
perform 15-30 seconds on each stretch figure 4 hamstring stretch prone pec stretch prone quad stretch downward half kneeling hip flexor stretch
A
Rope Jumping
1 x 2:30
B
Wrist Prep
1 x 5
C
Seal Stretch
1 x 30
D
L-Sit
1 x 1:20
E
Hanging Leg Lift
3 x 12
F
Russian Twist
3 x 15
G
Core - Plank
3 x 0:50
H
Handstand Against Wall
3 x 40
A
Pistol Squat
5 x 7
B
Glute-Ham Raise
4 x 10
C
Dragon Flag
4 x 8
D
Russian Hamstring Curl
3 x 10
E
Hanging Leg Lift
3 x 10
Prep
A
Bloom Dynamic Warm up
Perform 20 repetitions each Arm Circles Backward & Forward Leg Swings Backward & Forward Trunk Twist
Strength Training - Advanced Push & Pull:
B
Elevated One-Arm Push-Ups: 3 sets of 6-8 reps per arm. Advanced Tuck Front Lever Holds: 3 sets of 15-20 seconds.
Skill Development - Handstand & Dips:
C
Freestanding Handstand Practice: Accumulate 15-20 minutes of practice. Experiment with different hand positions and small shifts to improve control. Ring Dips or Weighted Dips: 3 sets of 8-10 reps. Use rings for instability or add weight for increased resistance.
Core Stability & Dynamic Movement:
D
Hanging Windshield Wipers: 3 sets of 10 reps per side. L-Sit to Handstand Progression: Tuck L-Sit to Handstand Attempt: 3 sets of 5 attempts.
Recovery
E
BloomFit Cooldown
perform 15-30 seconds on each stretch figure 4 hamstring stretch prone pec stretch prone quad stretch downward half kneeling hip flexor stretch
A
Rope Jumping
1 x 2:30
B
Wrist Prep
1 x 10
C
Upper Body Mobility - Shoulder Extension Eccentric Slide Outs
1 x 10
D
Front Lever Progression - Tucked Front Lever
1 x 1:20
E
Pull-Up
3 x 12
F
Inverted Row
3 x 12
G
Upper Body Strength Pike HSPU
3 x 12
H
Crossfit - Tap Swings
3 x 12
I
Rest
1 x 5:00
A
Heroic Warm-up
For Completion
Handstand Practice: (15 minutes)
B
Wall-assisted handstand holds: 5 sets x 20-30 seconds (60-90 seconds rest) Handstand kick-ups: 5 sets x 5 reps (60-90 seconds rest)
Planche Progression & Upper Body Strength: (20 minutes)
C
Tuck planche holds: 5 sets x 15-20 seconds (60-90 seconds rest) Planche leans: 5 sets x 8-10 reps (60-90 seconds rest) Pull-Ups: 4 sets x 8-10 reps (60-90 seconds rest) Dips (weighted if possible): 4 sets x 6-8 reps (60-90 seconds rest) Ring Rows: 4 sets x 10-12 reps (60-90 seconds rest)
Recovery
D
BloomFit Cooldown
perform 15-30 seconds on each stretch figure 4 hamstring stretch prone pec stretch prone quad stretch downward half kneeling hip flexor stretch
A
Heroic Warm-up
For Completion
Skill Development - Handstands & Front Lever:
B
Freestanding Handstand Practice: Accumulate 15-20 minutes of practice. Work on refining balance, controlled entries/exits, and experimenting with different shapes. Front Lever Progression: Straddle Front Lever Holds: 3 sets of 15-20 seconds. Focus on maintaining a straight body position and gradually opening the legs.
Strength Training - Pulling & Core Stability:
C
Wide-Grip Pull-Ups: 3 sets of 8-10 reps. Focus on a wide grip to emphasize different muscle engagement. Windshield Wipers: 3 sets of 8-10 reps. Dragon Flags: 3 sets of 8-10 reps. Emphasize a slow and controlled descent.
Core Stability & Dynamic Movement:
D
L-Sit to Handstand Progression: Advanced Tuck L-Sit to Handstand Attempt: 3 sets of 5 attempts. Focus on controlled lifts and straight body positioning. Russian Twists with Weight: 3 sets of 12-15 twists per side. Use a weight or medicine ball for added resistance.
Mobility & Flexibility:
E
Thoracic Spine Mobility: Cat-Cow Stretch: 3 sets of 12-15 reps. Improve mobility in the upper back. Hip Flexor Stretch: Kneeling Hip Flexor Stretch: 2 sets of 30 seconds per leg.
A
Heroic Warm-up
For Completion
B
Chin-Up
3 x 12
C
Ring Push-up
3 x 12
D
Calisthenics - Tucked Jack Knives
4 x 20
E
Feet Elevated Inverted Row
4 x 12
F
Bench Dips
3 x 20
G
Core - Plank
3 x 50
H
Superman
3 x 15
I
Calisthenics - Frog Stand
5 x 5
A
Ring Muscle Up (Strict)
5 x 5
B
Handstand Push Up (Negative)
4 x 7
C
Wide Grip Pull Ups
4 x 10
D
Dips
4 x 8
E
Front Lever Progression - One leg straight Front Lever
3 x 12
A
Heroic Warm-up
For Completion
B
Side Lunge
3 x 12
C
Lunges
3 x 12
D
Glute Bridge
3 x 15
E1
Side Plank On Hand
1 x 2:00
E2
Reverse Plank
1 x 2:00
F
Calf Raise
3 x 10
G
Russian Twist
3 x 20
A
Heroic Warm-up
For Completion
B1
Jumping Jacks
4 x 1:00
B2
Mountain Climbers
4 x 50
B3
Squat Jump
4 x 15
B4
Push Ups
4 x 15
B5
Plank
4 x 50
B6
Burpee
4 x 12
A
Bulgarian Split Squat
5 x 7
B
Partner Nordic Hamstring Curl
4 x 8
C
L Pull-Up
4 x 10
D
Ab Wheel
3 x 10
E
Side Plank (Weighted)
3 x 40
Ian Lotter studied BA human movement science at the university of Pretoria. He is an internationally qualified artistic gymnastics coach (FIG 1 & FIG 2), and High Performance Endurance Coach. He started he’s coaching career working with high performance artistic gymnasts and specializes strength and conditioning, technical analysis and exercise prescription in various Sport Disciplines
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.
Unleash Your Potential! Join the Calisthenics Revolution for Strength, Flexibility, and Mastery. With Expert Guidance, Supportive Community, and Tailored Training, Transform Your Body and Achieve Incredible Feats. Embrace the Challenge, Ignite Your Inner A
Start My 7-Day Free TrialSA Calisthenics Champion
Verified Athlete"Coach Ian helped me a great deal in breaking through my plateau with strength. He challenged me mentally and physically daily and that help me to become the athlete that i am today. Through consistency, patience and science he guided me to be a world class contender."
When you join a team you’re getting more than programming, you’re joining an online community.