BWTA- Build insane strength, muscle mass and lose fat with calisthenics training

BUILD INSANE STRENGTH, MUSCLE MASS AND LOSE FAT with

progressive calisthenics

The MOST effective bodyweight strength training on earth.

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Progressions, Workouts, Exercises, Diets… and a lot more! Get moving in the world of Calisthenics and stay up to date with the latest news, stories and trends of this unique fitness discipline.
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New to the Calisthenics world? Get started with the most read content and upvoted fitness routines.
Workouts
Get your act together and set your own workout schedule. Find a whole range of coach recommended workouts from biceps and legs, to upper, lower and full body routines.
Progressions
Keep up with the increasing level as you move along a set of exercises towards mastering a specific move. Up to the challenge?
HOW FAR IN THE GAME ARE YOU?

The certified coaches of our partner The Movement Athlete, have developed a fail-proof FREE assessment to give you an idea of where you stand in the Calisthenics game.

EFFICIENT & EFFECTIVE NO EQUIPMENT WORKOUTS

FULL BODY CALISTHENICS FOR BEGINNERS
Gain strength from challenging basic combination of push, pull and lower body exercises and rep ranges designed to optimize muscle stimulation.
BASIC WORKOUT ROUTINE FOR BEGINNERS
It’s been created specifically for one reason: to get you started the easiest way possible. It focuses on the Fundamentals, which include Pushing, Pulling, Legs, and Core.
CALISTHENICS ROUTINE FOR MASS
This workout will give you good foundational strength for those who want to get upper body skills down, such as straight bar muscles ups, planches and levers.

LEARN MAD CALISTHENICS SKILLS STEP BY STEP

ONE ARM PUSH UP PROGRESSION
The push up is a static motion working the whole of your upper body but mostly your arms and chest. It is a constant contraction bringing great endurance and lean muscle composition.
BRIDGES PROGRESSION
This is one of the more dynamic bodyweight progressions which focuses on endurance and flexibility of your body while stimulating your core, back and arm muscles.
HUMAN FLAG PROGRESSION
This progression is inspired by the free-running and parkour practice sweeping many streets, towns and cities throughout the world.

LEARN FROM CALISTHENICS TRAINERS

Bare Minimum Workout From A Professional Acrobat

If you're in a fitness rut, The Bare Minimum Workout is for you. Have you left the office after work too exhausted to work out? Ever been stuck in a cycle of exhaustion and lack of exercise because of poor food choices? Or are you just bored with your current routine?...

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Cleaning up your Muscle up Once and For All

  Join the tribe of Movement & Calisthenics Athlete - people just like you that are working with their own body weight to get strength, lose fat build muscle, recover from injuries and live their best lives! What got you into calisthenics? Was it wanting to learn a...

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Progression Central

GET FIT WHILE LEARNING IMPOSSIBLE SKILLS!

Finally get to master that special move you’ve always wanted or develop that specific skill.
Following our coach-developed progressions, you’ll find yourself step by step achieving your goals.
CALISTHENICS PROGRESSIONS

PICK YOUR OWN AND START GETTING FIT

How far in the game are you?

Our certified coaches have developed a fail-proof assessment to give you an idea of where you stand in the Calisthenics game.

Top 5 killer calisthenics ab exercises for faster results

Top 5 killer calisthenics ab exercises for faster results

Join the tribe of Movement & Calisthenics Athlete – people just like you that are working with their own body weight to get strength, lose fat build muscle, recover from injuries and live their best lives!

When we hear the word abs, the first thing that pops in our minds is Zac Efron’s rock solid, beach-ready abs. No? Just me? Fine, but one reason he was able to attain those are from the most important ab exercises.

But wait, Ab exercises have too many benefits.

These are not only for aesthetics. Benefits are well spread into function. Having strong abdominal muscles assist in providing good posture, balance,  translates into your sport and provides power for your compound movements. It’s overall good balance in our system.

Especially in calisthenics, the number of skill work requires you to have superb ab muscle strength and endurance. But why do it on a bar?

Hanging on the bar requires you to work your abs even more.

If your form is correct, the simple act of hanging already puts stress on your abs. Your core works to stabilize you on the bar and part of the core is the abdominal muscles. Gravity is not your best friend for these types of exercises. Plus, you’ll have stronger grip and forearms for hanging around.

Bar ab exercises are challenging and will definitely build your towering 6 pack. Just remember that form is everything and shift to an easier progression or similar exercise first if you can’t do the proper form yet.

Top Exercises to Maximize your Ab Gains

If you’re going to train your abs, might as well use the top exercises to maximize your ab gains in no time! Here they are:

KNEE UPS

This is the entry point in your bar journey. The easiest in this list but still a contender among all of the ab exercises. Your lower abs will do most of the work and contraction so prepare for upcoming pain the next day.

How to Perform

1. Grip the bar with hands slightly more than shoulder width apart.
2. Make sure your arms are straight and shoulders, back, hip, legs fall in a straight line.
3. From this position, bend your knees and lift your knees up towards your chest. The closer to chest, the better.
4. Come down slowly to the first position.

Coaching Pointers

1. Contract your abs and hip flexors from the starting position to the end.
2. Let your lower back slightly round as your lift your knees.
3. Throughout the exercise tilt your hips forward to engage your core.
4. Don’t use momentum. Lift and comedown slowly as possible.
5. Resist the rocking motion you’ll feel when your doing the movement.
6. Please Don’t forget to breathe. You’re still a human.

LEG RAISES

This is like the harder version of the previous exercises. Instead of bent knee, keep the legs straight. Aim to reach the top of the bar with your toes. The increased leverage puts more stress on the abs. Your upper and lower abs will work together to execute the movement. You should also perform mobility exercises prior to your attempt since mobility is required for the exercises. Don’t be lazy now!


How to Perform

1. Grip a hanging bar with hands placed shoulder width apart
2. Make sure your arms and back are straight.
3. Keep your legs straight and close. Keep your feet off the floor.
4. From this position, lift your legs straight up till the feet touch the bar.
5. Come down in a controlled manner.


Coaching Pointers

1. Contract your abs and hip flexors from the starting position to the end.
2. Let your lower back round as your lift your legs.
3. Throughout the exercise tilt your hips forward to engage your core.
4. Don’t use momentum. Lift and come down slowly as possible.
5. Resist the rocking motion you’ll feel when you’re doing the movement.
6. Perform mobility exercises so you can reach the top portion of the movement.
7. Please Don’t forget to breathe. You’re still a human.

WINDOW WIPERS

This is an advance and quite a challenging ab workout. Lower and upper abs will do work but your obliques will also come to play as you move your legs side to side. You can train this movement on the floor if hanging is too difficult for you. This is a difficult exercise, but don’t leave it be because window wipers can wipe your way to a strong and complete rock solid abs.


How to Perform

1. Grip a hanging bar with hands placed shoulder-width apart.
2. Make sure your arms and back are straight.
3. Keep your legs straight and close. Keep your feet off the floor.
4. From this position, lift your legs straight up till the feet are above the bar.
5. The back is rounded and almost parallel to the floor
6. Now twist your lower back such that the legs move slowly towards each side as much as possible.
7. Feel the side abs, back rotators, upper and lower abs tense while lifting and moving the legs.


Coaching Pointers

1. Contract your abs and hip flexors from the starting position to the end.
2. Let your lower back round as your lift your legs.
3. Throughout the exercise tilt your hips forward to engage your core.
4. Don’t use momentum. Lift and come down slowly as possible.
5. Resist the rocking motion you’ll feel when your doing the movement.
6. Perform the movement with control.
7. Please Don’t forget to breathe. You’re still a human.

WINDMILLS

Another excellent core building exercise that targets your abdominals, obliques and hip flexors. This is like a leg raise but instead of going straight up, it moves side to side.


How to Perform

1. Start by hanging from bar with overhand grip.
2. Make sure your arms and back are straight.
3. Bring legs up by creating a circle starting from left around to the right, then returning to side you started.
4. Repeat bringing legs up from the right circling to the left.


Coaching Pointers

1. Contract your abs and hip flexors from the starting position to the end.
2. Let your lower back round as your lift your legs.
3. Throughout the exercise tilt your hips forward to engage your core.
4. Don’t use momentum. Lift and comedown slowly as possible.
5. Resist the rocking motion you’ll feel when your doing the movement.
6. Perform mobility exercises so you can reach the top portion of the movement.
7. Please Don’t forget to breathe. You’re still a human.

KNEE RAISE KICK OUTS

It basically what it is named. As you knee raise, you kick out. This additional movement to the knee raise brings additional stress to your abs, making the move a lot harder than it already is. Bring this to your work out when knee raises becomes too easy.


How to Perform

1. Grip the bar with hands slightly more than shoulder-width apart.
2. Make sure your arms are straight and your shoulders, back, hip, legs fall in a straight line.
3. From this position,bend your knees and lift your knees up towards your chest. The closer to chest, the better.
4. Extend your legs away from your body to create an L position for a brief moment.
5. Come down slowly to the first position.


Coaching Pointers

1. Contract your abs and hip flexors from the starting position to the end.
2. Let your lower back slightly round as your lift your knees.
3. Throughout the exercise tilt your hips forward to engage your core.
4. Don’t use momentum. Lift and come down slowly as possible.
5. Resist the rocking motion you’ll feel when you’re doing the movement.
6. Please Don’t forget to breathe. You’re still a human.

Now that you have an arsenal of exercises for your abs, plan and set out your routine.

 

Treat your Ab Workout like any other Workout.

This means that you don’t have to do your ab workout everyday and only with high reps. Just like other parts of your muscles, the same principles apply to your abdominal muscles when creating a routine. Train with proper rep ranges, sets, difficulty and rest periods..

And if you’re aiming for that luscious 6 packs, eat well as you train. That goal relies more on your caloric deficit. But no worries, we got you covered regarding your eating.

Try it out and let us know in the comment section below what you think.

WANT A PERSONALISED TRAINING PROGRAM? TAKE OUR ASSESSMENT!

READY TO GET ON THE JOURNEY OF A LIFETIME?

See what our users are saying:

“Would you rather have the ability to boast of bench pressing 300 pounds or to do a one-arm pull-up? To me, pulling my entire body up with one arm is much more impressive. – Michael – Calisthenics Academy User”

“Calisthenics Academy is not the kind of program that demands you to be this physically fit to be able to perform. Instead, it caters to your own strengths and capabilities and keeps track of your progress.”

“Stick with it! It is hard at first, especially if you are stuck on a lower-level, high rep exercise. But persevering is worth it! Finally reaching each goal is so exciting.”

GET A LIFETIME ACCESS TO THE CURRENT CALISTHENICS ACADEMY AND NEW MOBILE APP

(+ all the future updates and help us build the product you will love)

TODAY $97 ($399 AFTER)

How To Maximize Muscle Growth For Calisthenics

How To Maximize Muscle Growth For Calisthenics

Join the tribe of Movement & Calisthenics Athlete – people just like you that are working with their own body weight to get strength, lose fat build muscle, recover from injuries and live their best lives!

Hey, you! Yes, YOU. Be honest. Have you…

Stopped working out?

No longer going to the gym?

Gained a few extra pounds?

Broke your commitment to keeping yourself in shape?

Yes? Well, it sucks, doesn’t it? Being able to get started with building a healthier and more active lifestyle but lost motivation and interest after some time. Don’t you worry! There’s still a chance that you’ll get that dream bod you want so much. How? With calisthenics training!

What’s so great about calisthenics?

You might be asking why you should start with calisthenics or why did you start training in calisthenics. Well, one of the best things about it is its convenience. If you go to the gym, you’d have to pay monthly for your membership, your trainer, and spend a little extra for when you have to drive or commute to the building.

With CALISTHENICS, you don’t need to go to a gym or purchase any equipment. Why stick to gyms when you can maximize muscle growth for calisthenics from the comfort of your own home?

If that sounds appealing, then read on. Learn how you can cut down on your body weight AND maximize your muscle growth for calisthenics.


Commitment comes first

First and foremost, the important thing to remember is that the road to a better version of yourself doesn’t end with your calisthenics routine. It’s much more than that. In order to be the best version of yourself physically, you have to commit to a healthy lifestyle.

Where should you start?

DIET! DIET! DIET!

Now, you don’t need to worry, the diet doesn’t require any pills or supplements. You just need to commit to four principles, all of which urge you to eat organic foods as much as possible.

Principle #1: No To Junk Foods! Eat As Natural As Possible!

Principle #2: Organic Produce All the Way!

Principle #3: Eat Meat, Organic, Wild, and Grass Fed!

Principle #4: Add Grains and Dairy!

In short: Say no to junk foods and yes to organic produce!

Remember that abs are made in the kitchen and 80% of weight loss and muscle gain comes from nutrition.


The Paleo Diet

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.”

Some of you might have already heard this mantra on what an athlete should eat. It is as simple as meat, veggies, nuts, seeds, some fruits, little starch and no sugar. Since you’ll be carrying your own bodyweight in calisthenics, eating meat and veggies will help dramatically to maximize muscle growth for calisthenics.

Food is proven to have an immediate effect on one’s body. We become leaner or bulkier depending on the food that we eat. Therefore, if we are working out through calisthenics, we need to feed our bodies foods that will support our exercise regimen and not just for the sake of feeling satiated and full.

Eating a lot of sugar and starch won’t help you with providing energy to build on your strength and healing micro muscle tears for muscle building. On the other hand, eating meat and veggies will supply your body the necessary vitamins and minerals and will fuel your muscles to repair themselves after every workout.

Modified training for building muscle mass

It’s already been proven that bodyweight training is the key to bigger muscles. Why? Well, it helps develop your strength and endurance in ways you didn’t expect!

Your body recognizes how you work, not what you use to make it work. So unlike extreme weight training, bodyweight trainings are more natural, and also has lessened potential lifelong injuries. 

Here’s a simple explanation for you:

With Calisthenics, your muscles are placed in a situation full of tension and weightThat tension causes your muscles to resist, tear, and rebuild with more mass.

More training means more tension. 

More tension means more weight on the muscle. 

More weight on the muscle means stronger endurance and resistance. 

Strength becomes your foundation, and you can easily achieve the muscle mass you were aiming for! Of course, don’t rush it. You can always challenge and force your body, and push it to its limit, but then, your body should also grow progressively in volume over time. Go for the volume added in your trainings over time. It forces your body to adapt, grow bigger, and get stronger.

How does it work? Here’s a case in example:

  • Week 1 – Do 5 sets of Push Ups (x10), and Pull Ups (x5)
  • Week 2 – Do 6 sets of Push Ups (x10), and Pull Ups (x5)
  • Week 3 – Do 5 sets of Push Ups (x15), and Pull Ups (x10)
  • Week 4 – Do 6 sets of Push Ups (x15), and Pull Ups (x10)
  • Week 5 – Do 4 sets of Push Ups (x10), and Pull Ups (x5)

The total volume of exercises you do each week increases, so it’s harder over time. Allot a week where you can just “deload” so as not to strain yourself. It’d be your “breathing” period.

“I’m Skinny Fat. Can I Still Build Muscle?”

Absolutely, yes.

Aside from the “Mind over Matter” answer, you should know that you have yet to try basic bodyweight training. It places a limited amount of stress on your body, and it’s easier to recover from. It also optimises your testosterone production and shreds body fat. Cool, right?

No need to drop such a huge tension or weight on your body at first. You can train in a progressive manner. A basic 3-step bodyweight training is composed of these exercises:

1. Chin Up
2. Diamond Push Up
3. Bodyweight Squat

Don’t be fooled by “basic.” These exercises are truly phenomenal in developing your upper body, making you strong, lean, and muscled. If you train using these methods, you’ll be sculpting your upper body in all the right places in no time. Just wait til you see those lats, upper back, upper chest, shoulders, arms, and abs. Perhaps, you won’t even recognize yourself!

How to gain muscle size (a.k.a. hypertrophy)

1. Choose a progression that you can do for 3 sets of 8 to 12 reps of each exercise.

2. Sets and Reps: You want to go after high-volume, multiple-set programs (6 to 12 reps, 3 to 6 sets). If you’re wondering why, this has been shown to create greater hypertrophy because the higher workload is more effective at creating micro-trauma, tiny muscle tears that stimulate increased protein synthesis, and therefore muscle growth.

The high-volume, multiple-set programs are also more effective at increasing the body’s production of testosterone and growth hormone.

3. Rest Periods: The rest time between sets should be between 30 to 90 seconds, and nothing more than that.

4. Diet and Lifestyle: Diet is 80 percent of what it takes to achieve your fitness goals. To gain muscle, you’ll need to put on weight, so you must eat more calories than you burn every day.

If your calorie intake is less than or equal to what you are burning, then you’ll either lose or maintain weight. Your body can’t build muscle from nothing.

Quick muscle gain or periodization?

High volume and multiple sets might pack on muscle quickly, but you shouldn’t ONLY train this way. Training this way exclusively will get you stuck in “General Adaptation Syndrome,” which means your body will adapt to the program very quickly and you’ll run into a massive plateau. 

A periodized routine is one focused on high volume and multiple sets. It lets your body activate its own adaptive tendencies to the training program. A solid example is doing a per-workout basis of 2-to-1 hypertrophy/strength rotation.

This means that you do 2 hypertrophy workouts (8 to 12 reps, 6 sets) for every 1 strength workout (4 to 6 reps, 3 sets). Hypertrophy is said not to be noticeable until the 6th or 10th week.

Move Everyday

The next piece of advice for anyone thinking of trying out bodyweight training or already doing couple workouts is that consistency is key. If you really want to get that dream bod, you have to move every day. Note that moving everyday does not necessarily mean that you need to train every day. Everyone needs a rest day or two every now and then.

Think of it this way: your actual training regimen is the main course–one that you ought to have whenever your schedule requires you to. And during your rest days, while you aren’t required to have a main course, it’s not a bad idea to have a little snack–ten minutes of yoga, a couple dozen burpees, or a leisurely jog around your neighborhood.

These little snacks don’t have to be anything big. You just need to move. If there’s one piece of advice that you should remember, it’s that consistency means more than volume in the long run.


A two-hour training session won’t mean much if you only have it once every few months.”

So if you can’t take the main course, at the very least, have a snack.

For a more in-depth look at doing calisthenics every day, check out this article!

Beginning your journey with calisthenics

Now, it’s easy to say that you’re going to commit to calisthenics training, but it might be hard to actually begin. If you are already a part of the Calisthenics Academy program or still thinking about joining, rest assured that it is the perfect tool for you to start and enhance your calisthenics journey.

Calisthenics Academy offers simpler routines first that even someone who doesn’t have a clue about calisthenics can easily follow before working your way up to the more complex ones.

Also, you can follow your own training schedule. Just make sure that you stay consistent with your routine to maximize muscle growth for calisthenics.

At this point, you might be thinking: Alright, I’ve fixed my diet and I’m prepared to set aside a few minutes a day for my training, but where do I even start? Here’s a little something to help you out:

5 Calisthenic Exercises For Beginners

Calisthenics movements are one of the most effective ways to build muscles.

How?

Movements that require multiple joints activation, maximum muscle recruitment, and high nervous system activation display a high potential for muscle growth. Here are 5 simple movements that can help you to get started with building up your muscle gains.

PUSH-UPS

Push-ups exercise muscles in your upper body–in your abdomen, chest, shoulders, and upper arms. It is one of the most common calisthenics exercises and is preferred by many since you don’t need any equipment to do it. You can start doing 2 to 4 working sets of 8 to 15 repetitions depending on your work capacity.

It seems deceptively easy, but only during the first few repetitions. Once you’ve gone down the tenth time, you’ll realize how difficult it is to do push-ups consistently. Not to mention it’s easy to do push-ups incorrectly. It’s an exercise where your form is immensely important. Think you’ve gotten the hang of it? Why not try a handstand push-up next?

PULL UPS

Like push-ups, pull-ups also work parts of your upper body–your biceps, upper back, and forearms to name a few. In order to do this exercise, all you need is a metal bar or two metal rings, securely fastened some distance from the ground. Try to do 3 to 5 working sets of eight to twelve repetitions.

Here’s the thing about pull-ups: They are NOT as easy as they look. Those athletes on television make it seem so easy, don’t they? Luckily for you, you don’t really need any prior training in order to do a successful pull-up. What you do need is to develop basic strength and proper form.

If you’re still having trouble with pull-ups, maybe it’s time for some troubleshooting.

SQUATS

As opposed to the last two items, squats work your lower body–your thighs, hips, and buttocks. Like push-ups, this exercise doesn’t require any specific equipment, which is why many people choose to add it to their training regimen.

Squats are a much easier, more doable workout, compared to the first two on the list. This is because they don’t require as much strength. All you really need to aim for with this exercise is to be able to do squats quickly and consistently. Three to five working sets of 15 repetitions should do the trick for beginners.

If you find that your usual squatting routine is getting a bit dull, try the one-legged squat. This is perfect to maximize muscle growth on your quads and glutes  for they are really challenging. Better have patience on your balance for this next-level movement.

LUNGES

Lunges also work your lower body, targeting, more or less, the same muscles as squats — thighs, hips, and glutes. Since this exercise doesn’t require any equipment, you can do it almost anywhere. You can even do it while you’re walking! Try doing 3 to 5 working sets of 12 to 15 repetitions.

This is probably the most convenient to do, out of all the exercises on this list. They’re ideal for when you don’t have time for the main course. Should you decide to add this exercise to your routine, make sure that you’re doing it rightDoing lunges incorrectly can put some unwanted strain on your joints.

PLANKS

Planking strengthens your core, so if you’ve been wanting some abs, then this exercise is for you. While you don’t need any equipment to try this, a yoga mat or even a clean carpet should make things easier for you to hold your body weight. Try to build up on your strength until you can do two minutes without having to rest in between.

Much like squatting, planking can become pretty dull once you’ve gotten used to it. So why not challenge yourself by trying other variations of the exercise after accomplishing that two-minute mark? Some of these variations are far more difficult than the usual way of planking. Try them yourself!

You’ll notice that the aforementioned movements can easily be done, even in small spaces. You’d be right. Combining these exercises into an exercise routine will give you a “No Space” Workout! Even with very little space, you can maximize muscle growth for calisthenics.

Create your own

I can hear you asking: Why would I need to create my own routine when there
are tons of pre-made ones online? This article, which provides a basic calisthenics workout for beginners and explains the importance of a personalized routine, should answer your question.

Okay, but who can help me create a routine that’s perfect for me? You ask. My friend, Calisthenics Academy can help you do just that. Calisthenics Academy supports and guides the transition into calisthenics lifestyle easy and safe. They offer content and a platform that enables athletes to grow with their strength and master advanced calisthenics skills.

To get you started, you can go here to access your free initial assessment with Calisthenics Academy. After you finish your assessment, Calisthenics Academy will help you to devise your personalised and effective training regimen that will challenge you enough but not too much. You can also track your progress in the program itself.

Now, what are you waiting for? It’s time to start living healthy again. That dream bod isn’t going to work for itself!

READY TO GET ON TEH JOURNEY OF A LIFETIME?

See what our users are saying:

“Would you rather have the ability to boast of bench pressing 300 pounds or to do a one-arm pull-up? To me, pulling my entire body up with one arm is much more impressive. – Michael – Calisthenics Academy User”

“Calisthenics Academy is not the kind of program that demands you to be this physically fit to be able to perform. Instead, it caters to your own strengths and capabilities and keeps track of your progress.”

“Stick with it! It is hard at first, especially if you are stuck on a lower-level, high rep exercise. But persevering is worth it! Finally reaching each goal is so exciting.”

GET A LIFETIME ACCESS TO THE CURRENT CALISTHENICS ACADEMY AND NEW MOBILE APP

(+ all the future updates and help us build the product you will love)

TODAY $97 ($399 AFTER)

Learning calisthenics skills for maximum results, holistic health and fun.

calisthenics training program

Join the tribe of Movement & Calisthenics Athletes – people just like you that are working with their own body weight to gain strength, lose fat, build muscle, recover from injuries and live their best lives.

Hey tribe! As you know the Team at Calisthenics Academy has been hard at work to bring together a brand new app – a gamified platform for skill-based training that will not only bring fun and a new dimension of motivation to your training – but all the more will take you on the journey to be healthier, stronger, leaner and more mobile with our calisthenics training program.

 

As we are getting ready to launch the app publicly, we are starting a blog series showcasing some of the features, answering all your questions and showing you why this new training is unlike anything else.

Today we want to talk about what moves you will be learning inside the app and how are they structured.

 

Note that the way training works is that you are working towards certain skills and they represent a specific level of strength, mobility and flexibility you achieve. But at the end, it’s just a more effective way to reach your goals of losing fat, building muscles and getting insanely strong.

And we have over 100 new moves you will be learning with the app all organised on a big map of movements. 

Before we go into that though – we just wanted to remind you that there is still time to snap a lifetime access deal. If you are interested in joining us in building an amazing product and have a lifetime access to current (over 100 moves) and ALL the future updates – check it out. If you buy today you will get access to beta and you will be considered a part of our team forever. 

Back to the moves!

“If you want to live a good life in your older years, start training now.”

Deconstructing the moves

As you know, we approach the movement from a very scientific point of view. Our team of coaches and physios deconstruct each move understanding what goes into it – what muscles, flexibility, mobility, strength, skill and then create a step by step path that can take anyone from zero to performing that move (we will talk about deconstruction in next blog post). 

We think about our physical potential as a journey- you start with simple moves, build the foundation, learn the basics, make sure your joints, your muscles and your tendons are ready to handle higher loads and more complex moves and once they are we lead you towards the harder and harder moves. 

Turning movement training into a game you can’t lose

Think about it as a map of treasures and quests – just this time the moves are the quests. The system carefully guides you through all those little important things through a personalised training plan. Step by step helping you unlock harder and harder moves.

Note that we are just getting started and even though we have over 100 new moves in the app the library will be growing as we go along as well as offered assessment and complexity of the app. 

Taking you safely from zero to advanced moves

 

So how do you safely take someone from zero to planche? muscle up? front levers? backflips? You lead them, constantly assessing where they are on those different attributes and adjusting training daily making sure that the progress is effective and safe. 

With our team, we created a whole map of moves – all interconnected where we map exactly what you need to develop to safely move forward. 

We also categorized the moves based on complexity ensuring that we keep the playfulness, feeling of constant progress and holistic approach to overall body development. 

Below is an outline of how the moves are divided and what moves you can expect to learn in current app. 

100 calisthenics moves you can start today

 

The moves you will be learning are divided into different categories.Just like in the game we have:

MAIN MISSIONS

“Main Missions are the main moves in gymnastic and calisthenics. They require lots of preparation and progressions and usually take a ong time to achieve

Main missions are divided into fundamentals and advanced. They are very important as a make a base for all the advanced moves.

Once you achieve the  fundamental moves you unlock harder & harder moves – so

Back Fundamental unlocks Back Lever and Bridges Progression,

Wall Handstand unlocks – Handstand Pushup and Free Standing HAndstand and so on…

The way system is structured is that not only it makes sure that you develop all the attributes that are prerequisites for a given move – keeping you safe. But also that every single day you are making effective progress towards your goal.  Once done with fundamentals that are obligatory you are able to choose what you want to be working on.

Some of the advanced moves that you will see in the app are

– Human Flag

– Back Lever

– Front Lever

– Handstand Walk

– Handstand Push-Up

-Handstand Press

– Bridge

– Sitting Press

– Planche

– Muscle Ups

– Ring Dips

… and more.

SIDE QUESTS

“Side quests are additional moves that still require progressions but they are not a core of your program. They are usually small and fun moves that help you develop strenght and skill”

Just like any move in our program – these moves also have prerequisties and are unlock as you go along.

Some of the side quests in our new app are:

– Cartwheel

– Backwards Roll

– Butterfly

– Elevated Bridge

– Headstand

-Freestanding Handstand Pushup

SINGLE MOVES (VARIATIONS + TRANSITIONS)

“Single moves don’t have progessions. They include everything from one off moves eg a corow, variations of particular exercises, to connecting two different exercises (transitions) to connecting multiple exercises – what we call flow”

Some of the single skills that you will be learning inside the app:

 

VARIATIONS

-Pushup Variations eg. Aztec Pushup, X Pushup, Superman Pushup, Decline One Arm Pushup,

– Cartwheel Variations 

– Pull Up Variations 

– Handstand Variations

 

TRANSITIONS: 

– Forward Roll to Handstand, Front Lever to Back Lever, Handstand to Planche, Handstand to Bridge etc

 

FLOW 

– Combining Handstand to Bridge to Walk Over etc

ONE OFF MOVES

– eg Crow, Knee Scale, Grapevine, Bear Walk, Pike Jump

We are opening moves library to experienced trainers to create a filled with creativity library of different moves you can be learning

As you can see, the structure is there to keep fun and light approach while helping you safely push boundaries, stay playful but at the same time effective in your training. 

READY TO GET ON TEH JOURNEY OF A LIFETIME?

See what our users are saying:

“Would you rather have the ability to boast of bench pressing 300 pounds or to do a one-arm pull-up? To me, pulling my entire body up with one arm is much more impressive. – Michael – Calisthenics Academy User”

“Calisthenics Academy is not the kind of program that demands you to be this physically fit to be able to perform. Instead, it caters to your own strengths and capabilities and keeps track of your progress.”

“Stick with it! It is hard at first, especially if you are stuck on a lower-level, high rep exercise. But persevering is worth it! Finally reaching each goal is so exciting.”

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How Calisthenics Shifted Taha’s Mindset to Building Skills

with Taha Hachana

Join the tribe of Movement & Calisthenics Athletes -people just like you that are working with their own body weight to gain strength, lose fat, build muscle, recover from injuries and live their best lives.

Taha’s Calisthenics Story

Taha discovered calisthenics while researching on the Internet about parkour. He had never heard about bodyweight training or calisthenics before. It was all new to him, and he was intrigued to learn more. He learned about the benefits of building strength with bodyweight that would help with his parkour practice. He wanted to get back into shape after experiencing a few injuries doing martial arts. Yet, what appealed to him most about Calisthenics Academy was that he would learn the exercises and techniques properly thanks to how the program is set up and from there master them.

“The primary reason I joined Calisthenics Academy was to build the strength necessary to practice parkour moves.”

Taha, now in his early thirties, lives in Tunisia working in the tech industry. He practiced tournament oriented martial arts until he suffered several injuries. Looking to avoid more injuries and improve his flexibility, he started practicing calisthenics.

For Taha, Calisthenics Academy is the most authoritative online resource available on calisthenics. Since joining, he’s gained extensive information on correct exercise formation and guidance on how to progress. He praises the assessment system because it aligns with goals and skills to guide progress at the right pace.

In addition, you don’t have to spend time thinking about programming reps, counts or exercises. It sets it for you based on your assessments.

One thing Taha has taken away from joining Calisthenics Academy is that he’s learned to focus on building skills and not just working out for aesthetics reasons.

“I like to learn things properly. You could rely on someone to pick a few exercises for you to do and call it a day, but I want to go further.”

The 3 Main Benefits Taha Gained Since Joining Calisthenics Academy

Improved His Posture

“My posture has improved. I feel myself becoming taller.”

The first thing Taha noticed was an improvement in his posture. He’s more aware of maintaining good posture throughout trainings and daily activities. He feels taller and carries it proudly.

Gained Strength

“I feel that my legs are stronger.”

Despite the fact that he’s still below 10% in the majority of the skills, he’s already noticed his body changed physically. He’s made incredible strength gains already and he’s not even halfway through his progression.

Focused On Skill Building

“Now I have movement skills as my main objective.”

Since starting calisthenics, Taha’s focus has shifted to skill based goals. He’s learned to focus on building his skills instead of working out for the sake of looking good. He wants to progress daily with the moves and prefers spending his time becoming able to do a one arm push-up instead of watching videos on the Internet.

Taha’s Advice To Anyone Curious About Calisthenics

“Calisthenics training gives you flexible muscles, strong joints, and brings lots of fun and challenges to the sport that you’re into.”

Taha’s biggest struggle used to be injury prevention. Now, he no longer has to worry about getting injured. He’s learned so much about himself and his capabilities since starting calisthenics. He’s so thankful because now he has a better posture, he’s gained strength and is focused on what is really important – building skills.

He recommends to anyone starting off with Calisthenics Academy to “focus on becoming better and remember to take rest days.”  He also advocates to “give up on activities that are less beneficial and you’ll find the time to train.”

Now go on, shift your mindset like Taha and we guarantee you’ll PROGRESS with Calisthenics Academy.

calisthenics transformation

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