CALISTHENICS basics to pro

In part 1 we will get the basic building blocks for gaining strength for CALISTHENICS it does not cover mobility in its full form but through this you will gain some flexibility, I do advise finding a very basic daily full body mobility 10 minute routine that you do separately as well as some form of cardio to keep you well rounded such as running or finding a fun sport. Remember moving the body should be fun too. In part 2 we will go through exercises that require more skill as you developed to keep thing interesting as well a turning you into a proper ninja. This is the way to go.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Warm Up: Band Shoulders Dislocates, Forward Folds

Wall Handstand Hold (20–40 Sec X 3)

Dead Hang (30 Sec X 3)

A1. Assisted Pull-Ups (Band) – 3x6–10

A2. Push-Ups – 3x10–15

B1. Ring Rows – 3x10–15

B2. Kettlebell Goblet Squat – 3x20

C1. Glute Bridges – 3x15

C2. Plank – 3x30 Sec

Spanish Squats (Band) – 3x12 (Optional) If You Have Bad Knees

Wall Handstand Shoulder Taps

Jumping Muscle-Up (Rings/Bar)

Pull-Up (Bodyweight)

Ring Push Up

Ring Row

Hanging Leg Raise

Upper 

Resistance Band Deadlifts

Goblet Squat

Bulgarian Split Squat (Bodyweight)

Assisted Pistol Squat

Assisted Dragon Squats

Lower

Muscle Up (Band Assist)

Handstand Freestanding Kick-Ups

Ring Dip

Hanging Knee Raise

Upper

Pistol Squat

Dragon Squat

Kettlebell Swing

Jump Squat

Muscle Up

Handstand

Pull-Up (Neutral Grip, Bodyweight)

Pike Push Up

Single Arm Kettlebell Swing

Around The World

Squat (Bodyweight)

Nordic Curl

Reverse Nordic Curl

Cossack Squat (Bodyweight)

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