Beginner Calisthenic
Beginner Calisthenic – WHAT TO EXPECT
1. Introduction
2. Old School Calisthenic principles
3. What to expect from this program
4. Proper Warm Up
5. Chart terminology
6. Beginner Workouts
7. Training Journal
8. Recovery
9. Progression
10. HIIT
11. Transition
12. Closing thoughts
WHAT MEANS CALISTHENIC?
Calisthenic is the sport that encompasses a variety of basic exercises using only the bodyweight as resistance. They are intended to increase body strength, coordination, speed, and flexibility through movements such as pulling, pushing, jumping, running and so on.
If performed consistently and vigorously, calisthenics can provide the benefits of muscular and athletic body.
The word calisthenic comes from the ancient Greek which means beauty and strength.
WHY CHOOSE CALISTHENICS OVER OTHER TRAINING APPROACHES?
People still buy into the stereotype that bodyweight training is inferior and not an effective way to build strength and big muscles. They believe that calisthenics bring only good athleticism and endurance. They are wrong!
The Greeks, Spartans and Gladiators practiced calisthenics, and for good reason. We all know their remarkable statues of the athletic warriors.
Bodyweight training methods are still used today rigorously by army, street workout enthusiasts, martial artists and so on, for the same reason.
There isn’t a champion or elite athlete that don’t do bodyweight training. Do you want to know why? Technically, calisthenic builds the foundation for all the other sports due to fundamental exercises that entail a family of compound moves similar to the inertia that comes natural to our body.
These moves are pushups, pull ups, dips, leg raises, squats, running, twisting, jumping… All of these will teach your body to control itself better no matter of the difficulty of activities you must do.
OLD SCHOOL CALISTHENIC PRINCIPLES
IT’S A SLOW PROCESS, BUT QUITTING WON’T SPEED UP
We came from almost nothing but our enormous will. A group of skinny guys with difficulties of pulling ourselves from a pull-up
bar, but with goals to becoming very strong, muscular and functional. We haven’t followed the two clichés in which almost
everybody believes:
1. You can’t have real results training with your own bodyweight. RIGHT! Only weight training gets the job done!
2. You need supplements, powders or steroids, BECAUSE EATING PROPERLY IS NOT ENOUGH AND SUSTAINABLE.
We have done exactly the opposite of what a lot of fitness gurus teach.
Since the beginning we wanted to do advanced exercises like one arm pull-ups, muscle ups, levers and handstand pushups. Back then, it just seemed an impossible goal to achieve. We could have only pictured us at that level in years to come.
We’ve avoided the gym. Thus, the nearest approach was Street Workout! We loved working out in open spaces. It felt the most natural thing for the body, mind and soul. As opposed to the gym, our approach is free of charge and has no schedule, as well as increasing creativity by having to use the tools that we find in nature.
Without discipline, perseverance, patience and surpassing the frustrations you achieve nothing! Remember this: push yourself beyond the physical and mental limitation. Do not stop if you feel bad at the moment! It will make you stronger than ever. No matter the state of mind or weather conditions! At the end of the week the training journal needs to be complete.
OLD SCHOOL CALISTHENIC PRINCIPLES
FREQUENT CONCERNS:
What routine is the best? Don’t search the perfect routine. If a program seems to get you results, stick with it.
Too many exercises. Generally, you don’t need more then 4
variations from the fundamental exercises.
When to jump into another type of workout? When you feel a
workout seems too easy or you get bored of it.
Do you need to train each muscle group separately? No. The
compound exercises work every aspect of the body (e.g. pull-ups work the back, biceps, forearms, shoulders and trapezes).
What routine builds muscles? Any routine that put the muscles on stress for long enough, by definition.
WE DON’T MAKE EXCUSES
WE MAKE RESULTS
TIPS: We always start a routine with the hardest exercises and progressively move to the lighter ones. You have seen us doing
weighted calisthenics.
YES! This is exactly the reason why calisthenic is a complete sport. You can always progress somehow, like using a training partner as external weight.
CONDITIONING: The higher your fitness level, the better you can train. Be disciplined. Respect the schedule of your workouts and diet. This is the only way to success for good athletes.
IT NEVER GETS EASIER; YOU JUST GET BETTER
ACT NOW! Practice often! Three times a week and half an hour a session may not be enough.
Embrace muscular pain. Muscle fatigue is good if you want to build an aesthetic physique.
Eat cooked food. Try to consume more vegetables and fruits. Drink water, not juice!
DO MORE! Increase the number of sets and repetitions.
Do not get frustrated. Your body is not a machine. It takes time to adapt.
WHAT TO EXPECT FROM THIS PROGRAM?
We have had students that weren’t able to do basic exercises, such as pull-ups or pushups. We have dedicated our time in observing and helping them. We have realized that most people are at that stage, hence we have come up with this FREE workout program. Now you can act based on our methods and succeed.
Beginner Calisthenic is designed to take you to a path of good health and strong endurance, with a very nice-looking body as a byproduct.
Some of you may find some workouts easy. Go through each one of them, as they gradually become tougher and more challenging.
BEFORE EACH WORKOUT!
Everyone needs proper warm up before any practice or workout. It increases blood circulation and gets your muscles and joints ready to function properly.
Stay safe! Injuries can easily be avoided. For instance, a very
commune problem for an athlete is improper warm up of the
elbow and shoulders and that can keep you out of training for
months.
Watch this YouTube video and see how a complete warm up
should look like and apply it at the beginning of any training.
session
In case you don’t have any skill in Jumping the Rope yet, replace. it with Jumping Jacks.
READ MUCH MORE INSIDE…
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Regards, Coyalita
Behavioral Health Rehabilitative Specialist & Drug and Alcohol Addiction Counselor
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