Calisthenics for Beginner

Bloom

Gymnastics, Strength & Conditioning, Bodybuilding, General Fitness, Personal Training
Coaches
Ian Lotter and Louise Lotter

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

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Full-body Strength
Calisthenics training engages multiple muscle groups simultaneously, resulting in improved overall strength. It challenges your body to move and control its own weight, leading to functional strength gains that transfer to daily activities and sports.
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Increased Flexibility and Mobility
Many calisthenics exercises require a wide range of motion, promoting flexibility and mobility. By incorporating dynamic movements and stretches into your routine, you can enhance your joint mobility, improve posture, and prevent injuries.
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Body Control and Coordination
Calisthenics movements require body control, balance, and coordination. As you progress in your training, you'll develop better proprioception and kinesthetic awareness, which are essential for performing advanced movements and mastering complex skills.
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Minimal Equipment and Accessibility
Calisthenics can be performed with little to no equipment, making it highly accessible and cost-effective. Whether at home, outdoors, or in a gym, you can engage in calisthenics training anytime, anywhere, with minimal space and equipment requirements.
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Versatility and Progression
Calisthenics offers a wide variety of exercises and progressions suitable for all fitness levels. From basic bodyweight movements like push-ups and squats to advanced skills like handstands and muscle-ups, there is always room for progression and continuous challenge in calisthenics training. You can constantly push your limits and set new goals to keep your workouts engaging and motivating.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
4 Days a Week strength, conditioning, Flexibility and Skill training that’s accessible and challenging for athletes of any level or background
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, and keep you going longer, all through an app.
Equipment
Required
Rings // Paralette // Elastic Band // Stick // Free Standing High Bar
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Beginner Calisthenics 1

A

Heroic Warm-up

For Completion

B

Upper Body Mobility - Chin Up Eccentric

3 x 12

C

Ring Push-up

3 x 10

D

Calisthenics - Tucked Jack Knives

3 x 15

E

Feet Elevated Inverted Row

3 x 12

F

Bench Dips

3 x 12

G

Core - Plank

3 x 45

H

Superman

3 x 15

I

Calisthenics - Frog Stand

1 x 2:00

Tuesday
Calisthenics for Beginners Program 3 Day 1

A

Heroic Warm-up

For Completion

B

Air Squat

3 x 12

C

Push-Up

3 x 10

D

Gymnastics - Inverted Hangs

1 x 2:00

E

Upper Body Strength Pike HSPU

1 x 2:00

F

L-Sit

1 x 2:00

G

Gymnastics - Skin the cat

1 x 2:00

Wednesday
Calisthenics for Beginners Program 3 Lower Body Focus

A

Heroic Warm-up

For Completion

B

Side Lunge

3 x 10

C

Lunges

3 x 10

D

Glute Bridge

3 x 10

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

Friday
Calisthenics for Beginners Program 3 Full Body Circuit

A

Heroic Warm-up

For Completion

B1

Jumping Jacks

3 x 10

B2

Mountain Climbers

3 x 10

B3

Squat Jump

3 x 10

B4

Push Ups

3 x 10

B5

Plank

3 x 30

B6

Burpee

3 x 10

Coaches
coach-avatar 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), 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

coach-avatar 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.

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Join the Calisthenics Revolution

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

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FAQs
Can I train from home?
Yes, you will need a pull up bar or rings high enough to hang from
Is calisthenics suitable for beginners?
Absolutely! Calisthenics is a great starting point for beginners as it utilizes bodyweight exercises that can be modified to match your fitness level.
How often should I train in a week?
t's recommended to start with 3-4 sessions per week. As you become more comfortable, you can gradually increase the frequency.
Do I need prior strength or fitness experience to start calisthenics?
No, prior experience is not necessary. Calisthenics can be adapted to any fitness level, and progressions can be made gradually as you build strength and skill.
Will calisthenics help me build muscle and lose fat?
Yes, calisthenics is an effective way to build muscle and improve body composition. It combines strength training with cardiovascular exercise, helping you build lean muscle and burn calories.
How long will it take to see results?
Results vary depending on individual factors such as commitment, consistency, and starting fitness level. With regular training and proper nutrition, you can expect to see improvements in strength, endurance, and overall physique within a few weeks to a few months.
Can I combine calisthenics with other forms of exercise?
Absolutely! Calisthenics can be integrated with other forms of exercise like cardio, yoga, or weightlifting to create a well-rounded fitness routine.
What if I can't do certain exercises?
No worries! Calisthenics offers progressions and modifications for each exercise, allowing you to start at a level that suits your abilities and gradually work your way up.
The Proof
verified-athlete-avatar Massimo

SA 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."

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Calisthenics for Beginner
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Calisthenics for Beginner
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Calisthenics for Beginner
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Calisthenics for Beginner