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.
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This is the ultimate guide to start and progress without any beginner mistakes. Don’t waste your time, read this guide and train smart!
Calisthenics Training Guide – eBook
- Calisthenics, what is it?
- Training Methods
- Example training Routines
- 10 Important training principles
- Frequently asked questions
- Nutrition & Calisthenics
- Workout Programs
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.
All Programs Include:
Instruction Videos on Exercises
Exercise Logbook
Program Goals
Warming-Up & Stretching
24/7 Support By Us
And More...
Calisthenics at Home Workout Plan
- 4-Course Bundle of each 8 weeks
- 3-4-5-6 day training options per week
- Instructional video’s for each exercise
- No equipment needed
- Accessible at any level
- Lifelong access including updates
- Access to an exclusive community
- 30-day success guarantee
Weight Loss Workout & Diet Plan
- 100% Focus on Weight Loss
- For total beginners and advanced
- Follow-along H.I.I.T. workouts
- Custom made diet plan
- Follow for 30 days or longer
- 50+ Exercises & video explanation
- Workout & nutrition logbooks
- Lifelong access including updates
- Access to an exclusive community
- 30-day success guarantee
The Full Journey
- Long-term plan (1+ Year)
- 4-Course Bundle each 8-16 weeks
- Work systematically with a timeline
- Learn multiple skills stepwise
- Jump in at your own level
- 150+ instructional video’s
- Lifelong access including updates
- Access to an exclusive community
- 30-day success guarantee
Client Testimonials
Read about the journey of clients with our Programs & Coaching!
Netherlands
In the past 3.5 months, I have followed the 30-Days Weight Loss Plan and Home Workout Plan of Calisthenics Family! I am proud of myself and [Read More]
Netherlands
I’m very happy with the results. It’s the first time I’m really following a program and I’m glad I went for yours.
United States of America
My goal was to put on some mass and that definitely happened! I can’t wait to become even more jacked…
Netherlands
The Full Journey Plan helped me a lot since it was very structured and easy to understand how to progress with bodyweight exercises. I thought me… {READ MORE]
Netherlands
The Full Journey Plan helped me a lot since it was very structured and easy to understand how to progress with bodyweight exercises. I thought me… {READ MORE]
Aruba
”Today i am going to tell you about my testemonial.
I just have to say that these guys are awesome. Especially…”
Aruba
In the pictures, you can see that I lost a lot of weight. This program was my key to success! I really recommend these guys… [Read more]
Nederland
”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….”
Netherlands
Yannick went from 85.8 kg to 77.7 kg which is -7.7 kg. I’m really surprised by these results! The combination between… [Read More]
Netherlands
Michael went from 80.5 kg to 75.1 kg which is -5.5 kg. I did only lose weight fast but I also maintained my muscle mass and… [Read More]
Australia
“At the moment that I finished the program I felt much more confident with my handstand, pullups and other exercises that we worked on…”
Australia
“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..”
Netherlands
“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!…
Netherlands
“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…”
Denmark
“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…”
Netherlands
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.
Netherlands
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…”
Netherlands
“I didn’t expect this level of quality and richness in content, use of English language, or overall visuals of the full program journey…”
Netherlands
“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.”
United States
“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..”
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 Logbook
Weekly 1-to-1 Skype or E-mail
Updateable Program
Meet Your Trainers
Michael Woerdman
- Certified Calisthenics Trainer (by COI)
- Personal & Group trainer at Calisthenics Family Gym
- Official Myprotein athlete
- 10 years fitness experience (5 years Calisthenics)
- 5 years of international coaching experience
- Education: Graduated in Business Administration, HAN University
- Board Member of the Dutch Calisthenics Federation (NLCB)
- National Champion Strict Form Push-Ups (11o reps)
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!
Yannick Woerdman
- Certified Calisthenics Trainer (by COI)
- Personal & Group trainer at Calisthenics Family Gym
- Official Myprotein athlete
- 9 years of fitness experience (5 years Calisthenics)
- 4 years of international coaching experience
- Education: Graduated in Applied Mathematics, Fontys University
- Graphic designer and videographer
- Digital creator (specialist in Workout Plans)
At a young age, I started lifting weights in the gym. I have always been fascinated by human strength. During that time I had 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 last years of calisthenics 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.
OUR TRANSFORMATION
Join the family
More than 2500 people have already joined the Calisthenics Family!
