Calisthenics

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

$33 / mo

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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.

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.

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.

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.

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

Access to your coaches

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

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

Detailed, expert instruction

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

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

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

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

Beginner (Full Body)

Prep

Bloom Dynamic Warm up

Perform 20 repetitions each Arm Circles Backward & Forward Leg Swings Backward & Forward Trunk Twist

Skill Development - Handstands & Planche Progression:

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:

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:

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

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

Monday

Intermediate (Push Dominant)

Rope Jumping

1 x 2:30

Wrist Prep

1 x 5

Elevated Cat Stretch

1 x 30

Calisthenics - Planche Lean

3 x 15

Ring Push-up

3 x 12

Bench Dips

3 x 12

Handstand Against Wall

3 x 45

Gymnastics - Band Assisted Back Lever

1 x 1:20

Monday

Advanced Calisthenics (Upper body Push and Pull)

Handstand Push-Up

5 x 7

One Arm Pull Up (Progression & Tutorial)

3 x 5

Ring Dips

4 x 10

Front Lever Rows (progression and tutorial)

4 x 10

Pseudo Planche Push-Up

3 x 7

Tuesday

Beginner (Lower Body and Core)

Prep

Bloom Dynamic Warm up

Perform 20 repetitions each Arm Circles Backward & Forward Leg Swings Backward & Forward Trunk Twist

Strength Training - Advanced Lower Body Movements:

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

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:

Cossack Squats: 3 sets of 10 reps per side. Seated Forward Bend: 2 sets of 30 seconds.

Core Stability & Balance:

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

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

Tuesday

Intermediate (Core and L-Sit Focus)

Rope Jumping

1 x 2:30

Wrist Prep

1 x 5

Seal Stretch

1 x 30

L-Sit

1 x 1:20

Hanging Leg Lift

3 x 12

Russian Twist

3 x 15

Core - Plank

3 x 0:50

Handstand Against Wall

3 x 40

Tuesday

Advanced Calisthenics (Lower Body & Core)

Pistol Squat

5 x 7

Glute-Ham Raise

4 x 10

Dragon Flag

4 x 8

Russian Hamstring Curl

3 x 10

Hanging Leg Lift

3 x 10

Wednesday

Beginner (Upper Body and Skill Training)

Prep

Bloom Dynamic Warm up

Perform 20 repetitions each Arm Circles Backward & Forward Leg Swings Backward & Forward Trunk Twist

Strength Training - Advanced Push & Pull:

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:

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:

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

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

Wednesday

Intermediate (Pull Dominant)

Rope Jumping

1 x 2:30

Wrist Prep

1 x 10

Upper Body Mobility - Shoulder Extension Eccentric Slide Outs

1 x 10

Front Lever Progression - Tucked Front Lever

1 x 1:20

Pull-Up

3 x 12

Inverted Row

3 x 12

Upper Body Strength Pike HSPU

3 x 12

Crossfit - Tap Swings

3 x 12

Rest

1 x 5:00

Wednesday

Advanced Calisthenics (Handstand Mastery and Upper Body Strength)

Heroic Warm-up

For Completion

Handstand Practice: (15 minutes)

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)

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

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

Thursday

Beginner (Upper Body Pulling and Skill)

Heroic Warm-up

For Completion

Skill Development - Handstands & Front Lever:

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:

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:

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:

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.

Thursday

Intermediate (Full Body)

Heroic Warm-up

For Completion

Chin-Up

3 x 12

Ring Push-up

3 x 12

Calisthenics - Tucked Jack Knives

4 x 20

Feet Elevated Inverted Row

4 x 12

Bench Dips

3 x 20

Core - Plank

3 x 50

Superman

3 x 15

Calisthenics - Frog Stand

5 x 5

Thursday

Calisthenics Advanced (Upper Body Push & Pull Volume Emphasis)

Ring Muscle Up (Strict)

5 x 5

Handstand Push Up (Negative)

4 x 7

Wide Grip Pull Ups

4 x 10

Dips

4 x 8

Front Lever Progression - One leg straight Front Lever

3 x 12

Friday

Beginners (Lower Body Focus)

Heroic Warm-up

For Completion

Side Lunge

3 x 12

Lunges

3 x 12

Glute Bridge

3 x 15

Side Plank On Hand

1 x 2:00

Reverse Plank

1 x 2:00

Calf Raise

3 x 10

Russian Twist

3 x 20

Friday

Intermediate (Full Body Circuit)

Heroic Warm-up

For Completion

Jumping Jacks

4 x 1:00

Mountain Climbers

4 x 50

Squat Jump

4 x 15

Push Ups

4 x 15

Plank

4 x 50

Burpee

4 x 12

Friday

Advanced Calisthenics (Lower Body and Core Volume Emphasis)

Bulgarian Split Squat

5 x 7

Partner Nordic Hamstring Curl

4 x 8

L Pull-Up

4 x 10

Ab Wheel

3 x 10

Side Plank (Weighted)

3 x 40

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), 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

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.

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

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