Calisthenics Training Guide

We receive a lot of questions on Instagram about this sport and we want to help as many people as we possibly can. Therefore we wrote an unique document with all the valuable information that you can use if you want to get started or if you want more in depth information about calisthenics training.

This is the ultimate guide to start and progress without any beginner mistakes. Don’t waste your time, read this guide and train smart!

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  • Calisthenics, what is it?
  • Training Methods
  • Example training Routines
  • 10 Important training principles
  • Frequently asked questions
  • Nutrition & Calisthenics
  • Workout Programs
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Workout programs

If you’re a total beginner or if you already have built some strength but you’re struggling to make some good progress, we can help you out! We offer multiple calisthenics programs for each level! ‘The Full Journey Program’ is a long-term program where you will learn everything from scratch to become a master of your own body weight. This program has no requirements and will take you from your current level to an advanced Calisthenics athlete. With the ‘Custom Program’ you will focus on your own specific goals which can be mastering specific Calisthenics skills, reducing body fat or gaining lean muscle mass, all adapted to your current strength and lifestyle.


See all workout programs

All Programs Include:

Instruction Videos on Exercises
Instruction Videos on Exercises
Exercise Logbook
Exercise Logbook
Program Goals
Program Goals
Warming-Up & Stretching
Warming-Up & Stretching
24/7 Support By Us
24/7 Support By Us
And More...
And More...

Calisthenics at Home Workout Program

  • Home Workout Program
  • 4 different programs of 8 weeks
  • 3-4-5-6 day training options
  • No equipment needed
  • Instructional video’s
  • Accessible at any level

30-Day Fat Burn Program

  • 100% Focus on Fat-Loss
  • Fot total beginners AND advanced
  • Custom made diet plan
  • 50+ Exercises & Video Explanation
  • Workout & Nutrition Logbooks

The Full Journey

  • Long-term program (1+ Year)
  • 4 programs of 8-16 weeks
  • Learn multiple skills stepwise
  • 150+ instructional video’s
  • Jump in at your own level
  • Work systematically with a timeline

Client Testimonials

Read about the journey of clients with our Programs & Coaching!

Jarvis Garcia
Online Coaching October 25, 2019

”Today i am going to tell you about my testemonial.
I just have to say that these guys are awesome. Especially…”

Matien Azemy
Online Coaching September 19, 2019

”And guess what, it happened. I got great results. I went from a tuck back lever to a one leg back lever in like 6 weeks….”

Bas Kesselaar
Group Training February 7, 2019
bas kesselaar

“I learned how to transition my strength from my gym workouts to bodyweight strength. I can now do Muscle ups, backlevers and more bodyweight skills..”

Felipe Andres
Custom Program January 22, 2019
Felipe frogstand

“At the moment that I finished the program I felt much more confident with my handstand, pullups and other exercises that we worked on…”

Felipe Andres
Online Coaching January 22, 2019

“I just finished an 8-week online coaching program with Calisthenics Family. I wanted to share a bit of my experience and encourage everybody to enroll yourselves in..”

Axel Hekkelman
Parallettes December 5, 2018

“Right after Michael & Yannick released their parallettes I immidetaly bought them. I already tested them during the training sessions and I noticed how the thicker bar feels so stable”

Fabian Ruivenkamp
Custom Program November 28, 2018

“I have achieved results that I never dared to dream, my calisthenics level has been raised to a higher level and my fat percentage is lower than ever…”

Lasse M
Custom Program November 27, 2018
Lasse handstand

“I managed to fulfill 6 of my 8 program goals, including the main goal: the l-sit to handstand. I am on my 2nd program now, and I recommend these to everyone…”

Niels Polak
Meal Plan November 24, 2018
niels polak foot

Within a few hours after my payment I recieved my personal mealplan. Michael & Yannick know what they talk about. It was definitely worth my money.

Thomas Smedens
Meal Plan November 24, 2018
thomas smedens

My goal was to gain lean muscle mass and get the right weight for practising calisthenics skills. “The meal plan had a really positive impact on my workouts and…”

Bogdan Manta
The Full Journey Program November 19, 2018

“I didn’t expect this level of quality and richness in content, use of English language, or overall visuals of the full program journey…”

Leon ten Bras
The Full Journey Program November 19, 2018

“What I personally like (as a complete beginner) is that every single skill/goal is scaled down to easier progressions and are all explained by instructional videos.”

Yazen Joudeh
The Full Journey Program November 19, 2018
United States
WhatsApp Image 2018-11-19 at 16.07.28

“This is a fantastic and bold initiative to develop a ‘multi-year’ calisthenics plan. It’s easy for a calisthenics enthusiast to get lost by joining different YouTube videos..”

Jim de Jong
The Full Journey Program November 19, 2018
WhatsApp Image 2018-11-19 at 16.00.22

“It’s nice that I finally have 1 single program that includes all exercises and levels. The Program looks really professional and very comprehensive…”

Martijn Ruijterkamp
The Full Journey Program November 19, 2018

“I am so excited about this program. Within the first days of working with this program I just see myself getting more gains in the future en getting more motivated right now!…

Sander Frieswijk
Personal Training November 15, 2018

“It was clearly explained what was important for me and why, technology, flexibility, mobility and strength. All facets were dealt with…”

Carly van Amstel
Group Training November 8, 2018

“They helped me to start off my Calisthenics Journey. I made new friends and found more joy in my life..”

Gordon Bedford
Online Coaching November 1, 2018
Foto website

“The weekly skype check-ins really helps to build motivation and also drive improvement, I’ve learned so much by just letting my coach reviewing the video’s…”

Yudhistar Bedi
Beginner Program November 1, 2018
United States
yudibedi foto

“I just finished the 8-week beginner program. Before this, when I wanted to start Calisthenics, I was looking at youtube channels and instagram pages..”

Gordon Bedford
Custom Program November 1, 2018
Gordon Full BL

“We talked about my goals and current level and they put together a program and I had 4 things that I wanted to achieve; the muscle up, the backlever, the..”

Read All Journeys

Online Coaching


Do you lack motivation to keep working every week?


Get your own Personal Coach!

“We feel responsible for your results and make sure that you will work towards your goals optimally”

What You'll Get:

Feedback on Your Videos
Feedback on Your Videos
Feedback on Your Logbook
Feedback on Your Logbook
Weekly 1-to-1 Skype or E-mail
Weekly 1-to-1 Skype or E-mail
Updateable Program
Updateable Program

Meet Your Trainers

Calisthenics personal trainer

Michael Woerdman

  • Certified Calisthenics Trainer
  • Age: 24 years old
  • Education: Graduated in Business Administration, HAN University of Applied Sciences
  • 6 years fitness experience (3 years Calisthenics)
  • Board Member of the Dutch Calisthenics Federation
  • National Champion Strict Form Push-Ups

I’m Michael and my greatest passion is to help people out to achieve their dreams. I have always known that I wanted to work with people by giving them real support and guidance. I truly believe that every person can realize their goals, but only with the right tools, hard effort and good support. Calisthenics has changed my life and my mission is to change yours as well! I did not only gain a better body or learned some cool skills, but I actually got more confident and happier in life by living a healthier and enjoyable lifestyle. The process of moving forward together gives me so much joy and energy in life that it became an addiction to me. So, are you ready to change your life? Let me help you out!

Calithenics personal trainer

Yannick Woerdman

  • Certified Calisthenics Trainer
  • Age: 23 years old
  • Education: Graduated in Applied Mathematics, Fontys University of Applied Sciences
  • 8 years fitness experience (3 years Calisthenics)
  • Graphic Designer and Videographer

At the age of 15 I started lifting weights in the gym. I have always been fascinated about human strength. During that time I have been focusing more on strength building rather than bodybuilding. After a few years of training like this I noticed that I gained a lot of strength but I wasn’t flexible at all. I wanted to actually do something with the strength that I gained instead of just lifting weights. That’s where Calisthenics came in and it literally changed my life. During the past 2 years of training I really got passionate about this sport! That is why I want to share the beauty of this sport and help people out with their own journey.




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