Calisthenics For Beginners

Trident Health and performance

Other, Plyometrics, Miscellaneous, Functional Training, Strength & Conditioning, General Fitness

Coach

Nelson

This team is specially made for those looking to make their way into calisthenics.

Calisthenics has a lot of benefits for beginning athletes:

You don't need a gym subscription You can perform all the workouts at home, in your backyard or the nearby playground. It is a great way to get in shape, build muscle and be outside! This team is specially designed for beginning athletes. The main way I like to set apart beginning athletes from intermediate athletes are:

Intermediate athlete qualifications:

3 pull ups 30 push ups (no knees) 1 mile run under 9 minutes

Beginner athlete qualifications:

10 push ups 1 mile under 15 minutes

See in which category you currently find yourself in.

If you are able to complete the intermediate athlete qualifications then please make sure to check out our intermediate calisthenics program!

$20 / mo

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NO EQUIPMENT TRAINING

All the training is based from my own experience where I did not have any equipment. This forced me to be creative with my own workouts, which I still like to implement here.

Increase Strength & Endurance

Calisthenics is all about volume over weight. This means reps and control are more important than the weight you can lift. This works really well for increasing muscle endurance & strength.

24/7 help and coaching

Especially in the beginning it is important to have someone by your side to direct you in the right direction, help you with things you need to work on and be there if you have any questions. Reach out to us 24/7 via the TrainHeroic chat or Instagram DM!

Work to your FIRST PULL UP

This program is THE best way to fiiiiiinally get to your first pull up! Gradually I will help and coach you towards this amazing goal. Depending on where you currently are you could reach your first pull up in the next 6 months!

Features

Access to your coaches

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

Programming 6 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for beginning athletes just getting started with calisthenics.

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Detailed, expert instruction

I explain all the exercises step by step so you can understand. I will push your limits to gradually increase your strength!

Delivered through TrainHeroic

Equipment

Required

Pull Up Bar

Recommended

Access To A Calisthenics Park

Sample Week

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

Sunday

2023-7-17

Run

@ 5:00

Negative Pull Up

1 x 20

Bodyweight Row

3 x 10

Negative Pull Up

1 x 20

Lying Leg Raise

2 x 15

Bicycle Sit-Ups

2 x 30

Monday

2023-7-18

Push-Up

3 x 10

Hand Elevated Push-Up

3 x 15

Bench Dips

3 x 12

Beginner Push Ups

1 x 30

Plank

2 x 0:30

Side Plank

2 x 0:30

Tuesday

2023-7-19

Run

@ 5:00

Walking Lunges

3 x 30

Squat Jump

3 x 15

Air Squat

1 x 60

Plank

Lying Leg Raise

Crunches

Wednesday

2023-07-20

Run

@ 5:00

Negative Pull Up

1 x 20

Bodyweight Row

3 x 10

Negative Pull Up

1 x 20

Lying Leg Raise

2 x 15

Bicycle Sit-Ups

2 x 30

Thursday

2023-07-21

Push-Up

3 x 10

Hand Elevated Push-Up

3 x 15

Bench Dips

3 x 12

Beginner Push Ups

1 x 30

Plank

2 x 0:30

Side Plank

2 x 0:30

Friday

2023-07-22

Run

@ 5:00

Walking Lunges

3 x 30

Squat Jump

3 x 15

Air Squat

1 x 60

Plank

Lying Leg Raise

Crunches

Coach

More from Trident Health and performance

Nelson

During the pandemic I was forced to go outside and improvise training with just my bodyweight. I did not have any money for fancy elastic bands, or fancy equipment. The government even shut down some of the calisthenic parks. All of this simply made me super creative in order to create good and effective workouts for myself. The workouts increased my stamina and strength MASSIVELY.

So are you ready?!

For only 20$ a month you get access to so much more. Infinite new information, ability to ask all the questions through a direct message, no need to research the whole internet to figure it all out by yourself. Now you have professional guidance to help yo

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FAQs

Where can I message you?

You can send me a message through the TH team chat! That way the other athletes can also be informed by your question. You also have the ability to send me a direct message through the TRIDENT Instagram account.

I can do 3 pull ups no problem, is this program still good for me?

Check out our intermediate calisthenics program! When you can do 3 pull ups and 30 push ups you are READY to level up!

I can't do 10 push ups, what do I do?

First see if you can do 10 push ups from your knees. Or from an elevated surface. Then continue doing these instead of the regular push ups! If you are unable to do this, reach out privately to make sure you can have access to a personalized program to get you up to 10 push ups as fast as possible!

What if I miss a day?

There is one rest day included in the programming. if you miss one day, keep going where you left off and use the programmed rest day for a workout day. If you miss 2 days or more then continue with today's programming or do multiple workouts a day if you're able to.

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Calisthenics For Beginners