Calisthenics Foundations: Building Your Bodyweight Basics from Udemy

Unlock Your True Potential with Our Beginner Calisthenics Program.

Are you ready to transform your body, boost your mental well-being, and discover the joy of exercise? Look no further. Our Beginner Calisthenics Program is here to guide you on an exhilarating journey toward achieving the best version of yourself.

Why Choose Our Program?

Build a Strong Foundation: Perfect for fitness newcomers, our program starts you on the path to building enduring strength, stamina, and a well-toned physique.
Enhance Flexibility and Reduce Injury: Say goodbye to stiffness and hello to a more flexible, injury-resistant body.
Improve Mental Health: Dive into workouts that not only challenge your body but also promote stress relief and mental clarity.
Correct Posture and Boost Confidence: Stand taller and more confidently as our exercises correct poor posture from prolonged sitting or standing.
Discover the Joy of Movement: Our engaging and varied routines ensure you'll find pleasure and satisfaction in every workout.

What's Inside the Program?

Step-by-step guidance suitable for all fitness levels, especially beginners.
Comprehensive workouts that target muscle building, flexibility, and endurance.
Tips and strategies for integrating exercise into your daily life, improving posture, and enhancing mental health.

Don't miss this opportunity to change your life for the better. Embrace the challenge, enjoy the journey, and achieve the results you've always wanted. Sign up now and let's get started on transforming your physical and mental health with calisthenics.

What's inside

Learning objectives

Strength building
Muscle tone improvement
Flexibility enhancement
Balance and coordination
Endurance increase

Posture correction
Weight management
Mental health benefits
Energy levels boost
Injury prevention

Strength building
Muscle tone improvement
Flexibility enhancement
Balance and coordination
Endurance increase
Posture correction
Weight management
Mental health benefits
Energy levels boost
Injury prevention

Syllabus

Introduction

HOW TO USE THE PROGRAM

Level 1 : Day 1 (Mon or Tue)

General Warm up

Wrist & Shoulder warm up

How to Frogstand

Pike walk (5 - 8 x 3 sets)

Hanging knee raise (8 - 12 x 3 sets)

Incline push up (8 - 12 x 3 sets)

Seated knee raise (8 - 12 x 3sets)

Lying pull up (8 - 12 x 3 sets)

Inverted pull up (5 - 8 x 3 sets)

Scapula push up (8 - 12 x 3 sets)

Assisted squat (10 - 15 x 3 sets)

Mountain climber (30 sec x 3 sets) *30 sec rest between sets

Level 1 : Day 2 (Wed or Thu)

Squat (10 - 15 x 3 sets)

Wall handstand (30 sec total)

Frog stand (30 sec total)

Mountain climber (30 sec x 3 sets) *30 rest between sets

Chair dips (8 - 12 x 3 sets)

Lying leg raises (8 - 12 x 3 sets)

Plank up & down (8 - 12 x 3 sets)

Level 2 : Day 2 (Wed or Thu)

Glutes bridge raise (8 - 12 x 3 sets)

Level 1 : Day 3 (Fri or Sat)

Wall handstand (20 sec total)

Seated knee raise (8 - 12 x 3 sets)

Assisted dips (8 - 12 x 3 sets)

Assisted squat (10 - 15 sets)

Mountain climber (30 sec x 3 sets)

Level 1 : Day 4 (Sat or Sun)

Push up (8 - 12 x 3 sets)

Plank knee to elbow (8 - 12 x 3 sets)

Lying leg raise (8 - 12 x 3 sets)

Level 2 : Day 1 (Mon or Tue)

Elevated pike walk (5 - 8 x 3 sets)

Level 2 : Day 4 (Sat or Sun)

Kneeling push up (8 - 12 x 3 sets)

Hanging leg raise (8 - 12 x 3 sets)

Feet assisted pull up (5 - 8 x 3 sets)

Negative push up (5 - 8 x 2 sets)

Pull up hold (20 sec total)

One leg glutes bridge raise (8 - 12 x 3 sets)

Level 2 : Day 3 (Fri or Sat)

Lunge (8 - 12 x 3 sets)

Kneeling push up (8 -12 x 3 sets)

Wall walk (3 - 5 x 3 sets)

Level 3 : Day 1 (Mon or Tue)

Level 3 : Day 2 (Wed or Thu)

Lying knee raise (8 - 12 x 3 sets)

Wide inverted pull up (8 - 12 x 3 sets)

Good to know

Know what's good

, what to watch for

, and possible dealbreakers

Provides clear progression from absolute beginners through to more advanced skills

Provides comprehensive workouts targeting various aspects of fitness

Covers key principles of calisthenics for building strength, flexibility, and endurance

Taught by Hiramatsu Daisuke, who is recognized for their work in calisthenics

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 Foundations: Building Your Bodyweight Basics with these activities:

Review Basic Calisthenics Techniques

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Strengthens the foundation by revisiting and refining fundamental calisthenics techniques.

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Practice proper form for exercises like push-ups, squats, and lunges.
Ensure correct alignment and range of motion.

Practice Basic Bodyweight Exercises

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Recall and practice basic bodyweight exercises to regain familiarity.

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Perform 10-15 repetitions of push-ups, squats, and lunges.
Hold a plank position for 30 seconds.
Practice basic pull-ups by suspending yourself from a bar.

Consistency: 30-Day Calisthenics Challenge

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Builds discipline and reinforces the importance of regular practice by committing to a 30-day challenge.

Browse courses on Consistency

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Establish a realistic goal for each day, starting with 10-15 minutes.
Choose a set of 3-5 exercises to perform each day.
Track your progress and adjust the intensity and difficulty as you improve.

Ten other activities

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Read 'Calisthenics for Beginners' by Brett Stewart

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Build a strong starting point and deepen your understanding of foundational exercise concepts.

View Functional Cross Training: The Revolutionary,... on Amazon

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Purchase the book from a local bookstore or online retailer.
Begin reading the book, focusing on the introduction and early chapters.
Take notes and highlight key points to aid in retention.

Watch Calisthenics Training Videos

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Expand your knowledge and refine your technique by observing skilled individuals.

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Search for calisthenics training videos on YouTube or other online platforms.
Watch videos that demonstrate proper form and technique.
Pay attention to details and try to mimic the techniques in your own practice.

Join an Online Calisthenics Community

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Engages in discussions and learns from peers in a supportive environment.

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Identify online forums or social media groups dedicated to calisthenics.
Join these communities and actively participate in discussions.
Ask questions, share experiences, and learn from the shared knowledge within the community.

Complete Pike Walk and Hanging Knee Raise Sets

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Develop strength and endurance through repetitive sets.

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Complete three sets of 5-8 pike walks, resting for 30 seconds between sets.
Complete three sets of 8-12 hanging knee raises, resting for 30 seconds between sets.

Develop a Calisthenics Workout Plan

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Deepens your understanding of calisthenics exercises and their sequencing by creating a personalized workout plan.

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Research different calisthenics exercises and their benefits.
Determine your fitness goals and current abilities.
Design a workout plan that includes a variety of exercises, sets, and repetitions.

Create a Weekly Calisthenics Workout Schedule

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Build consistency and structure in your fitness routine.

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Determine your fitness goals and available time.
Research different calisthenics exercises and their benefits.
Consult with a personal trainer or fitness expert for guidance.
Create a weekly schedule that includes a variety of exercises, rest days, and progression plans.
Stick to the schedule and track your progress.

Attend a Calisthenics Workshop or Class

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Gain exposure to advanced techniques, connect with experts, and enhance your practice.

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Research upcoming calisthenics workshops or classes in your area.
Choose a workshop or class that aligns with your fitness goals and interests.
Attend the workshop or class, actively participate, and ask questions.

Assist at a Fitness Center

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Reinforce your understanding of calisthenics principles and gain practical experience by assisting fitness professionals.

Browse courses on Fitness

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Contact your local fitness center or gym and inquire about volunteer opportunities.
Offer your help in assisting with calisthenics classes or open gym sessions.
Learn from experienced fitness professionals and observe different approaches to calisthenics training.

Assist Beginner Calisthenics Enthusiasts

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Enhance your understanding by sharing knowledge and providing guidance.

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Identify opportunities to assist fellow students or individuals interested in calisthenics.
Share your knowledge, techniques, and experiences.
Provide encouragement and support to motivate others.
Reflect on your own learning and areas for improvement.

Contribute to Calisthenics-Related Open-Source Projects

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Deepen your understanding by collaborating on projects and expanding your knowledge.

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Identify open-source projects related to calisthenics on platforms like GitHub.
Review the project documentation and identify areas where you can contribute.
Submit pull requests with your contributions, ensuring they meet the project's standards.

Career center

Learners who complete Calisthenics Foundations: Building Your Bodyweight Basics will develop knowledge and skills that may be useful to these careers:

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Calisthenics Foundations

Building Your Bodyweight Basics

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What's inside

Learning objectives

Syllabus

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Activities

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