Calisthenics for Beginners (Zero Equipment)
Strengthen your body and learn valuable calisthenics skills with zero equipment!
Muscle groups worked: quadriceps, hamstrings, calves, glutes, core, back, lats, shoulders, rear shoulders, front shoulders, pectoralis muscles
Skills learnt: Push ups, squats, lunges, introduction to pistol squats and skaters squats, introduction to pike press, Cossack squats
Why should you get this course?
The goal of this course is to give your the freedom to build strength and learn skills whenever and wherever you are. You don't need to find a gym, to rely on the weather or buy a lot of equipment.
This zero equipment course (apart from a broomstick, sofa and towel) allows you to be in connection with your body and get the physical and mental benefit of calisthenics at any time of the day and wherever you are. Aside from building strength, you will also learn the fundamental skills to progress onto more intermediate/ advanced calisthenics.
Course curriculum
Level 1 Foundation:
Learn the basic bodyweight strength movement; core strength, stability
Level 2 Introduction to Bodyweight Strength Training
Start learning the fundamental moves of calisthenics like squats, lunges, plank
Level 3 Strength Building and Skills
Some more challenging progressions that require strength and skills such assisted pistol squats and push ups
Level 4 Strength and Stability
More unilateral movement such as Bulgarian Split Squats and more advanced core movements
Level 5 Strength and Skills
More unilateral strength exercises leading to Pistol Squats and Skater Squats, push ups and pike push ups skills, more advanced core movements; Cossack Squats
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1introduction
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2Warm Up and Mobility
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3Level 1: Foundation
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4Level 2: Introduction to Bodyweight Strength Training
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5Level 3: Strength Building and Skills
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6Level 4: Strength and Stability
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7Level 5 Strength and Skills
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8Stretches