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Arash Sohrabie
and
Kristjan Heinmets
Learn how to effectively move through space and become fit while doing it. This course is for anybody who wants to improve their strength, flexibility, mobility, motor skills and lose fat. Here you will find bodyweight workouts by the president of Dutch Calisthenics Federation. The course is built around the fundamentals of calisthenics, bodyweight workout and functional fitness, aiming to improve your body and lifestyle as efficiently as possible, helping you master the fundamental bodyweight exercises.
Register for this course and see more details by visiting:
OpenCourser.com/course/ldt2ax/calisthenics
What's inside
Learning objectives
- Perform the basic calisthenics movements
- Create your own routines and workout sets
- Exercise in a safe and secure manner
- Implement advanced scientific training techniques
- Get stronger and lose body fat in a simple and effective way
- Prepare for the intermediate level of calisthenics
- Exercising at home
- Perform the basic calisthenics movements
- Create your own routines and workout sets
- Exercise in a safe and secure manner
- Implement advanced scientific training techniques
- Get stronger and lose body fat in a simple and effective way
- Prepare for the intermediate level of calisthenics
- Exercising at home
Syllabus
Introduction
What will you learn in this course and who is it for?
What is calisthenics
Mindset
Read more
Syllabus
Introduction
What will you learn in this course and who is it for?
What is calisthenics
Mindset
Read more
Traffic lights
Traffic lights
Read about what's good
what should give you pause and
possible dealbreakers
Taught by Arash Sohrabie, President of Dutch Calisthenics Federation
Focuses on developing strength, flexibility, mobility, motor skills and losing fat
Provides a comprehensive introduction to calisthenics
Covers advanced scientific training techniques
Includes nutritional tips to support training
Suitable for beginners and intermediate learners
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Reviews summary
Calisthenics fundamentals & bodyweight mastery
According to learners, this course provides a largely positive foundation for anyone new to calisthenics, with many appreciating the clear explanations and strong emphasis on proper form and safety. Students found the practical bodyweight exercises and guidance on building their own routines effective for home workouts, leading to noticeable strength and mobility improvements. However, a few found the content too basic given the 'Masterclass' title, suggesting it's best for absolute beginners rather than those with prior fitness knowledge.
Provides actionable strategies for building effective bodyweight routines at home.
"The 'Building your workout' section was very helpful for structuring my own routines."
"I love that it teaches you how to train effectively at home with just your bodyweight. My strength has increased significantly."
"Good course for getting started. The guidance on creating your own routines is practical."
Effectively guides absolute beginners through fundamental calisthenics movements.
"This course is an absolute game-changer for beginners! The progression of exercises feels very natural, and I've seen noticeable improvement..."
"As someone completely new to calisthenics, this masterclass was perfect. I learned so much about body control and proper execution."
"This course taught me the foundations needed to start my calisthenics journey. Highly recommended for absolute beginners."
Highly praised for detailed guidance on proper exercise form and safety.
"The instructor's explanations are incredibly clear, breaking down complex movements into easy-to-understand steps. I particularly appreciated the detailed sections on proper form and safety."
"Excellent course! The emphasis on safety and correct form is fantastic. I've tried other online calisthenics resources, but this one truly stands out..."
"I learned so much about body control and proper execution. The practical exercises are well-demonstrated, and the safety tips prevented me from injuries."
The nutrition section was considered brief or generic by a few reviewers.
"The nutrition tips were very generic. I hoped for more specific guidance on creating advanced routines..."
"I felt the nutrition section was a bit brief, but that's a minor point."
Some learners felt the content was very basic despite the "masterclass" title.
"Disappointed with the 'masterclass' title. It's very basic, almost too basic. I expected more depth, especially for 'advanced' exercises..."
"It's okay for a complete beginner, but if you have some basic fitness knowledge, it might feel a bit slow or repetitive."
"I wouldn't call it a 'masterclass' for sure. While it covers fundamentals, I expected more."
Activities
Be better prepared
before
your course. Deepen your understanding
during
and
after
it. Supplement your coursework and achieve mastery of the topics covered
in Calisthenics Masterclass for Beginners with these
activities:
Watch YouTube tutorials on calisthenics exercises
Show steps
YouTube is a great resource for learning new calisthenics exercises
Show steps
-
Search for calisthenics exercises on YouTube
-
Watch the tutorials and follow along with the exercises
Join a calisthenics community online
Show steps
Joining a calisthenics community will help you to connect with other people who share your interests
Show steps
-
Search for calisthenics communities online
-
Join a community that interests you
-
Participate in the community discussions and activities
Practice the active-static stretches taught in the course
Show steps
Active-static stretches are a great way to improve your flexibility and range of motion
Show steps
-
Follow the instructions in the course to perform the active-static stretches
-
Hold each stretch for 30 seconds
-
Repeat 2-3 times
Three other activities
Expand to see all activities and additional details
Show all six activities
Review "Overcoming Gravity" by Steven Low
Show steps
"Overcoming Gravity" is one of the most comprehensive books on calisthenics and will help you to improve your knowledge of the topic
View
Overcoming Gravity - Schwerkraft überwinden:...
on Amazon
Show steps
-
Read the first three chapters of the book
-
Try out the exercises described in the book
Create a calisthenics workout plan
Show steps
Creating a workout plan will help you to stay on track and achieve your fitness goals
Show steps
-
Determine your fitness goals
-
Choose the exercises you want to include in your plan
-
Set a schedule for your workouts
Record yourself performing a calisthenics workout
Show steps
Recording yourself will help you to identify areas where you can improve your form
Show steps
-
Choose a workout that includes exercises taught in this course
-
Set up your camera in a well-lit area
-
Record yourself performing the workout
-
Review the footage and identify areas where you can improve your form
Watch YouTube tutorials on calisthenics exercises
Show steps
YouTube is a great resource for learning new calisthenics exercises
Show steps
Show steps
Show steps
- Search for calisthenics exercises on YouTube
- Watch the tutorials and follow along with the exercises
Join a calisthenics community online
Show steps
Joining a calisthenics community will help you to connect with other people who share your interests
Show steps
Show steps
Show steps
- Search for calisthenics communities online
- Join a community that interests you
- Participate in the community discussions and activities
Practice the active-static stretches taught in the course
Show steps
Active-static stretches are a great way to improve your flexibility and range of motion
Show steps
Show steps
Show steps
- Follow the instructions in the course to perform the active-static stretches
- Hold each stretch for 30 seconds
- Repeat 2-3 times
Three other activities
Expand to see all activities and additional details
Show all six activities
Review "Overcoming Gravity" by Steven Low
Show steps
"Overcoming Gravity" is one of the most comprehensive books on calisthenics and will help you to improve your knowledge of the topic
View
Overcoming Gravity - Schwerkraft überwinden:...
on Amazon
Show steps
Show steps
Show steps
- Read the first three chapters of the book
- Try out the exercises described in the book
Create a calisthenics workout plan
Show steps
Creating a workout plan will help you to stay on track and achieve your fitness goals
Show steps
Show steps
Show steps
- Determine your fitness goals
- Choose the exercises you want to include in your plan
- Set a schedule for your workouts
Record yourself performing a calisthenics workout
Show steps
Recording yourself will help you to identify areas where you can improve your form
Show steps
Show steps
Show steps
- Choose a workout that includes exercises taught in this course
- Set up your camera in a well-lit area
- Record yourself performing the workout
- Review the footage and identify areas where you can improve your form
Career center
Learners who complete Calisthenics Masterclass for Beginners will develop knowledge and skills
that may be useful to these careers:
For more career information including salaries, visit:
OpenCourser.com/course/ldt2ax/calisthenics
Reading list
We haven't picked any books for this reading list yet.
For more information about how these books relate to this course, visit:
OpenCourser.com/course/ldt2ax/calisthenics
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