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Calisthenics Foundations: Building Your Bodyweight Basics by Udemy
Your First Step Towards a Stronger You!
Course Highlights
- Strength Building
- Muscle Tone Improvement
- Flexibility Enhancement
- Balance and Coordination
- Endurance Increase
- Posture Correction
- Weight Management
- Mental Health Benefits
- Energy Levels Boost
- Injury Prevention
Skills you will learn!
Curriculum
1 Topic
HOW TO USE THE PROGRAM
9 Topics
General Warm up
Wrist & Shoulder warm up
Pike walk (5 - 8 x 3 sets)
Incline push up (8 - 12 x 3 sets)
Seated knee raise (8 - 12 x 3sets)
Lying pull up (8 - 12 x 3 sets)
Scapula push up (8 - 12 x 3 sets)
Assisted squat (10 - 15 x 3 sets)
Mountain climber (30 sec x 3 sets) *30 sec rest between sets
9 Topics
General Warm up
Wrist & Shoulder warm up
Frog stand (30 sec total)
Chair dips (8 - 12 x 3 sets)
Lying leg raises (8 - 12 x 3 sets)
Plank up & down (8 - 12 x 3 sets)
Lying pull up (8 - 12 x 3 sets)
Glutes bridge raise (8 - 12 x 3 sets)
Mountain climber (30 sec x 3 sets) *30 sec rest between sets
9 Topics
General Warm up
Wrist & Shoulder warm up
Pike walk (5 - 8 x 3 sets)
Incline push up (8 - 12 x 3 sets)
Seated knee raise (8 - 12 x 3 sets)
Lying pull up (8 - 12 x 3 sets)
Scapula push up (8 - 12 x 3 sets)
Assisted squat (10 - 15 sets)
Mountain climber (30 sec x 3 sets)
9 Topics
General Warm up
Wrist & Shoulder warm up
Frog stand (30 sec total)
Chair dips (8 - 12 x 3 sets)
Lying leg raise (8 - 12 x 3 sets)
Plank up & down (8 - 12 x 3 sets)
Lying pull up (8 - 12 x 3 sets)
Glutes bridge raise (8 - 12 x 3 sets)
Mountain climber (30 sec x 3 sets) *30 sec rest between sets
9 Topics
General Warm up
Wrist & Shoulder warm up
Elevated pike walk (5 - 8 x 3 sets)
Kneeling push up (8 - 12 x 3 sets)
Hanging knee raise (8 - 12 x 3 sets)
Inverted pull up (5 - 8 x 3 sets)
Plank up & down (8 - 12 x 3 sets)
Squat (10 - 15 x 3 sets)
Mountain climber (30 sec x 3 sets) *30 rest between sets
9 Topics
General Warm up
Wrist & Shoulder warm up
Wall handstand (20 sec total)
Assisted dips (8 - 12 x 3 sets)
Plank knee to elbow (8 - 12 x 3 sets)
Feet assisted pull up (5 - 8 x 3 sets)
Negative push up (5 - 8 x 2 sets)
One leg glutes bridge raise (8 - 12 x 3 sets)
Mountain climber (30 sec x 3 sets) *30 sec rest between sets
9 Topics
General Warm up
Wrist & Shoulder warm up
Elevated pike walk (5 - 8 x 3 sets)
Kneeling push up (8 -12 x 3 sets)
Hanging knee raise (8 - 12 x 3 sets)
Inverted pull up (5 - 8 x 3 sets)
Plank up & down (8 - 12 x 3 sets)
Squat (10 - 15 x 3 sets)
Mountain climber (30 sec x 3 sets) *30 sec rest between sets
9 Topics
General Warm up
Wrist & Shoulder warm up
Wall handstand (20 sec total)
Assisted dips (8 - 12 x 3 sets)
Plank knee to elbow (8 - 12 x 3 sets)
Feet assisted pull up (5 - 8 x 3 sets)
Negative push up (5 - 8 x 2 sets)
One leg glutes bridge raise (8 - 12 x 3 sets)
Mountain climber (30 sec x 3 sets) *30 sec rest between sets
9 Topics
General Warm up
Wrist & Shoulder warm up
Wall handstand (30 sec total)
Push up (8 - 12 x 3 sets)
Hanging leg raise (8 - 12 x 3 sets)
Pull up hold (20 sec total)
Chair dips (8 - 12 x 3 sets)
Lying leg raise (8 - 12 x 3 sets)
Lunge (8 - 12 x 3 sets)
9 Topics
General Warm up
Wrist & Shoulder warm up
Wall walk (3 - 5 x 3 sets)
Lying knee raise (8 - 12 x 3 sets)
Wide inverted pull up (8 - 12 x 3 sets)
Negative dips (5 - 8 x 2 sets)
Hollow to tuck (8 - 12 x 3 sets)
Wide squat (10 -15 x 3 sets)
Mountain climber (30 sec x 3 sets) *30 sec rest between sets
9 Topics
General Warm up
Wrist & Shoulder warm up
Wall handstand (30 sec total)
Push up (8 - 12 x 3 sets)
Hanging leg raise (8 - 12 x 3 sets)
Pull up hold (20 sec total)
Chair dips (8 - 12 x 3 sets)
Lying leg raise (8 - 12 x 3 sets)
Lunge (8 - 12 x 3 sets)
9 Topics
General Warm up
Wrist & Shoulder warm up
Wall walk (3 - 5 x 3 sets)
Lying knee raise (8 - 12 x 3 sets)
Wide inverted pull up (8 - 12 x 3 sets)
Negative dips (5 - 8 x 3 sets)
Hollow to tuck (8 - 12 x 3 sets)
Wide squat (10 - 15 x 3 sets)
Mountain climber (30 sec x 3 sets) *30 rest between sets
9 Topics
General Warm up
Wrist & Shoulder warm up
Stomach to wall handstand (20 sec total)
Wide push up (8 - 12 x 3 sets)
Hanging L-sit (30 sec total)
Negative pull up (3 - 5 x 2 sets)
Wide squat (10 -15 x 3 sets)
Dips (5 - 8 x 3 sets)
Hollow body hold (30 sec x 3 sets) *30 sec rest between sets
9 Topics
General Warm up
Wrist & Shoulder warm up
Elevated pike shoulder tap (8 - 12 x 3 sets)
Chin up (3 - 5 x 3 sets)
Hanging L-sit (30 sec total)
Dips (8 - 12 x 3 sets)
Archer squat (8 - 12 x 3 sets)
Inverted chin up (8 - 12 x 3 sets)
Mountain climber (30 sec x 3 sets) *30 sec rest between sets
9 Topics
General Warm up
Wrist & Shoulder warm up
Stomach to wall handstand (20 sec total)
Wide push up (8 - 12 x 3 sets)
Hanging L-sit (30 sec total)
Negative pull up (3 - 5 x 2 sets)
Wide squat (10 - 15 x 3 sets)
Dips (5 - 8 x 3 sets)
Hollow body hold (30 sec x 3 sets)
9 Topics
General Warm up
Wrist & Shoulder warm up
Elevated pike shoulder tap (8 - 12 x 3 sets)
Chin up (3 - 5 x 3 sets)
Hanging L-sit (30 sec total)
Dips ( 8 - 12 x 3 sets)
Archer squat (8 - 12 x 3 sets)
Inverted chin up (8 - 12 x 3 sets)
Mountain climber (30 sec x 3 sets) *30 sec rest between sets
9 Topics
General Warm up
Wrist & Shoulder warm up
Straight arm frog stand (20 sec total)
Pull up (5 - 8 x 3 sets)
L-sit (15 sec total)
Diamond push up (8 - 12 x 3 sets)
Jumping squat (8 - 12 x 3 sets)
Closed inverted pull up (8 - 12 x 3 sets)
Mountain climber (30 sec x 3 sets) *30 sec rest between sets
9 Topics
General Warm up
Wrist & Shoulder warm up
Straddle elbow lever (15 sec total)
Commando pull up (8 - 12 x 3 sets)
Hollow body hold (30 sec x 3 sets) *30 sec rest between sets
Straight bar dips (8 - 12 x 3 sets)
Bulgarian squat (8 - 12 x 3 sets)
Inverted pull up (8 - 12 x 3 sets)
Mountain climber (30 sec x 3 sets) *30 sec rest between sets
9 Topics
General Warm up
Wrist & Shoulder warm up
Straight arm frog stand (20 sec total)
Pull up (5 - 8 x 3 sets)
L-sit (15 sec total)
Diamond push up (8 - 12 x 3 sets)
Jumping squat (8 - 12 x 3 sets)
Closed inverted pull up (8 - 12 x 3 sets)
Mountain climber (30 sec x 3 sets) *30 sec rest between sets
10 Topics
General Warm up
Wrist & Shoulder warm up
Straddle elbow lever (15 sec total)
Commando pull up (8 - 12 x 3 sets)
Hollow body hold (30 sec x 3 sets) *30 sec rest between sets
Straight bar dips (8 - 12 x 3 sets)
Bulgarian squat (8 - 12 x 3 sets)
Inverted pull up (8 - 12 x 3 sets)
Mountain climber (30 sec x 3 sets) *30 sec rest between sets
1 Topic
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