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The Principles of Calisthenics Progression
The principles of calisthenics involve gradual strength gain by increasing your capability to do exercises of increasing difficulty.
The name for this philosophy is known as “progressive calisthenics.” This involves beginning with the constant repetition of relatively easy exercises, which will increase in difficulty as your strength and bodily capabilities progress.
However, here at Body Weight Training Arena, we’ll go deeper into the subject of calisthenics. Furthermore, our primary focus is going to be on the practical side of things or the calisthenics progression.
Once you have completed the calisthenics progression up to the most difficult exercise, you will maximize your potential strength in that area. We have different progressions, which will challenge your functional strength, balance and stability in a range of different muscle groups.
The best calisthenics workout will increase the stimulation of the muscles by applying pressure and resistance on them.
Therefore, try these following progressive calisthenics such as:
- Human flag progression
- Dips progression
- Handstand push-up progression
- Pistol squat progression
- Abs wheel progression
- Muscle-up progression
- Bridges progression
- One-arm push-up progression
- Elbow-lever progression
- One-arm pull-ups progression
The secret is in the combination of the exercises. Additionally, as with any practice, you have to make the time for regular workouts and find the motivation to endure.
However, another important subject is the level.
Calisthenics requires a lot of hard work and dedication. That means that you’ll have to apply yourself if you want to see results. The best way forward is to determine the level you’re currently on and work your way up.
Facts that you need to know about calisthenics
Once you decide it’s time to improve your life, body and mental state with calisthenics, the next step is to educate yourself on the subject.
“Calisthenics is a form of fitness which utilizes gravity and bodyweight leverage to challenge your fitness level. I feel like that’s the easiest way I can put it,” says Kenneth Gallarzo, who you may know as Progressive Calisthenics on Instagram.
Originally, calisthenics was a method of promoting health, “and thus securing beauty and strength,” in school children, but it has evolved into a training method that shares a lot in common with gymnastics. Unlike gymnastics, though, it can be practiced outdoors and is known as a “street workout.”
Research facts about calisthenics
The 2017 study, “The effects of a calisthenics training intervention on posture, strength and body composition,” by scientists from the Sport and Exercise Sciences Research unit at the University of Palermo, Italy, found that calisthenics training is a “feasible and effective training solution to improve posture, strength and body composition without the use of any major training equipment”.
Calisthenics progression without gym equipment
A proper and progressive calisthenics program can be done anywhere and anytime, without any equipment. Even calisthenics for beginners doesn’t have to involve any additional gear.
Moreover, newbies are encouraged to start with basic moves like push-ups, pull-ups and freestanding squats. As their strength and agility improve, they can move to more challenging versions of these classic, no-gym-required exercises.
Barbells, kettlebells and dumbbells are possible options, but you can keep it even simpler than that and still get very strong. Yes, you need to push your muscles with resistance training in order to affect growth in them, but your own body weight provides all the resistance you’ll ever need. You don’t have to rely on external weights in order to build strength and muscle.
Calisthenics exercises generally require nothing more than the floor beneath your feet, a wall, a bench or a bar. Sometimes it seems too simple to be true, but I assure you that one can get extremely strong with nothing but bodyweight training.
Make your own pace with the calisthenics program
The calisthenics workout program is based on a full-body workout, as this is scientifically proven to be the most beneficial type. Knowing that progressive overload is the most important in a workout routine, we provide you a complete structured workout program that will carry you through the beginner’s level, then across the intermediate section to finally become an advanced calisthenics athlete.
Your nutrition is the core of your results
Whilst you have probably heard that healthy living entails healthy eating, let’s just focus here on how healthy food can influence losing weight and building muscles. It turns out things are pretty simple. As long as you keep your calories in check, you could easily get away with eating all sorts of junk food. In the end, vitamins and microelements can be supplemented so that is not a big deal.
What also matters is your body type. There are three body types, ectomorphs, mesomorphs and endomorphs. Every one of us has one of these bodies or a mixture of them. You should take it into account when preparing your diet plan.
Can I eat junk food and still lose weight?
Basically, it is not really the food that makes you obese, but rather the number of calories you eat. So-called junk food is jam-packed with those, so keeping your calories in check might be a problem (also, do not forget about providing the right amount of minerals and vitamins).
That leads us to the conclusion that many people will be glad to hear: you do not have to give them up entirely to lose weight. Just remember not to exceed your daily requirement of calories, and you will be fine.
Moreover, after adopting these healthy nutritional habits and making a proper workout plan, the results of calisthenics progression are inevitable.
Progressive Calisthenics – Your Calisthenics Development Resource
The principles of calisthenics involve gradual strength gain by increasing your capability to do exercises of increasing difficulty. The name for this philosophy is known as “progressive calisthenics.” This involves beginning with constant repetition of relatively easy exercises which will increase in difficulty as your strength and bodily capabilities progress.
Once you have completed the progression up to the most difficult exercise, you will have maximised your potential strength in that area. We have different progressions which will challenge your functional strength, balance and stability in a range of different muscle groups. Complete them all and you will definitely be at the peak of your physical shape.
Below are the progressions I was initially following when training. Anybody who has trained for a long time will tell you that they are missing a lot and they are quite inflexible. As the years went along and I have been learning more I started filling up the holes in the progressions as I knew it and eventually we started working with an amazing team at The Movement Athlete.
Their training program and progressions are most comprehensive yet – check out their new training platform here
Here is the link to complete progression spreadsheet
Let me know in comments what is missing, how did you find it and what we should add.
Also we have recently released a poster based on these progressions, so you can put it on your wall and start working out. It includes detailed instructions and guidance on building your routine while using these exercises.
You can get it printed in our shop by clicking HERE
Watch the video how does the poster works.
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