INTRODUCTION
WORKOUT PROGRAM
DEMO
INTRO
Welcome to our demo introductory workout program! Whether you’re
new to fitness or looking to get back into it after a break, this program is
designed to help you build a strong foundation of strength and
endurance. We have carefully curated this program to provide a safe
and effective workout for beginners.
We understand that starting a fitness journey can be overwhelming,
which is why we’ve created this program to be easy to follow and
adaptable to your fitness level. Our program includes a variety of
exercises to work different muscle groups and improve your overall
strength. We have also included instructions for each exercise to ensure
proper form and reduce the risk of injury. The instructions will be in a
separate file which you can download for free on our website.
For our introduction workout program. We mainly want to focus on fullbody exercises that target all major muscle groups, as well as exercises
that improve cardiovascular fitness and flexibility. Also important in
this stage is that we want you to focus on proper form.
Our goal is to help you achieve your fitness goals in a sustainable and
enjoyable way. We believe that fitness should be a part of a healthy
lifestyle and that everyone has the potential to improve their fitness
level with the right program and support.
We are excited to have you on this journey with us and can’t wait to see
your progress! Remember to listen to your body, take rest days as
needed, and stay hydrated. Let’s get started!
COMPONENTS
Warm up: a proper warm-up is essential to prepare your body for
exercise, increase blood flow to your muscles, and reduce the risk of
injury. We include dynamic stretches and movements that mimic the
exercises you’ll be doing in your workout
Strength exercises: Calisthenics is all about using your bodyweight to
build strength.Our program includes exercises that target all the major
muscle groups, including chest, back, shoulders, arms, abs, and legs.
Endurance exercises: Calisthenics is also great for building endurance.
Our program includes exercises that get your heart rate up and
challenge your cardiovascular system.
Progressions: As you get stronger, our program will make the exercises
more challenging by increasing the number of reps or modifying the
exercises to make it more difficult.
Stretching: After your workout, it’s important to stretch to reduce
muscle soreness and improve flexibility.
Rest and recovery: Rest and recovery are just as important as exercise
itself. We include rest days to give your muscles time to recover and
rebuild stronger!
REMARKS
Complete the exercises in the order that is given (for example: first do
your 10 reps of push ups for 3 sets before going to the next exercise).
As you go through the different exercises, it’s important to keep in mind
two key factors: rest time and form.
The rest time between sets should be around 60-90 seconds to give
your body time to recover and prepare for the next set. If you feel like
you need more time to catch your breath, that’s okay, but try to keep it
as short as possible to maintain the intensity of the workout.
The rest time and exercise order does not count for the workouts
labeled as "Cardio and Core". In this case you need to complete one set
of the exercise and move on to the next as fast as you can. Once you
have done all the exercises, you start over and repeat for 2 more
rounds.
It’s also important to focus on form during the exercises. Proper form
helps to target the right muscles and reduces the risk of injury. If you
find that you can’t complete the recommended number of reps, take a
short break and then continue with good form. Remember, it’s better to
do fewer reps with good form than to push through with poor form. I
strongly advise you to check out the workout library on our website to
ensure you are using the correct form.
In the end you are supposed to finish all the exercises with the given
reps/hold with correct form throughout the whole workout. There is
nothing wrong with taking some extra rest. Just make sure you
complete the whole workout.
REMARKS
Your commitment to this workout program is admirable, but remember
that achieving your fitness goals isn't solely about what happens in the
gym. Nutrition plays a pivotal role in your journey to success. Without a
healthy diet, you may find yourself falling short of the program's
intended results. Here are some dietary guidelines to consider:
1. Lean Proteins: Prioritize sources like chicken, turkey, fish, lean cuts
of beef, tofu, legumes, and low-fat dairy. Protein is the building
block for muscle repair and growth.
2. Complex Carbohydrates: Fuel your workouts with complex carbs
such as whole grains, sweet potatoes, and whole wheat pasta. Carbs
provide the energy you need.
3. Healthy Fats: Include avocados, nuts, seeds, and olive oil in your
diet for essential fats that support overall health.
4. Fruits and Vegetables: Embrace a rainbow of fruits and vegetables to
get a wide range of nutrients and antioxidants for health and
recovery.
5. Hydration: Stay hydrated with ample water throughout the day.
Proper hydration is vital for performance and recovery.
6. Portion Control: Be mindful of portion sizes to avoid overeating.
Consider using measuring tools to help with portion control.
7. Meal Timing: Plan balanced meals with protein, carbs, and fats 1-2
hours before your workout. Afterward, opt for a post-workout meal
or snack to aid in recovery.
8. Avoid Processed Foods: Minimize processed foods, sugary drinks,
and excess added sugars. They can hinder your progress and affect
your overall well-being.
9. Nutrient Timing: Tailor your macronutrient intake to your workout
goals. For instance, more carbs before intense sessions and more
protein after resistance training.
REMARKS
The only real equipment that you need is a pull up bar and a low pull up
bar (or something low you can safely hang from). If you have a local park
nearby, almost all of them will have it. Also you will need dip bars (or 2
stable objects of the same height that can support your bodyweight).
Examples of active recovery include light jogging, walking, yoga,
swimming, or cycling at a relaxed pace. The key is to keep the intensity
low and focus on promoting recovery rather than adding stress to the
body.
This program provides a general framework to help you achieve your
fitness goals, but it's essential to recognize that everyone's abilities and
starting points are different. Our goal is to guide you toward success
while respecting your individual needs and limitations.
If you find certain exercises challenging or are unable to perform them
with proper form, don't be discouraged. We have provided a range of
progressions for each exercise in our exercise library. These
progressions are designed to help you build strength and confidence
gradually. Start where you're comfortable, and as you get stronger, you
can move on to more advanced variations (in case they are not
mentioned in the library, feel free to DM me for a more personal
approach). If certain exercises are too easy, same thing, check out the
exercise library for harder variations.
Make sure to take pictures of yourself BEFORE and AFTER to see
the progress you've made. You can also send them to me if
you'd like so that I can post them on the website! (We will gift
you 10% off for the next program).
GOOD LUCK!!
STRUCTURE
DAY 1
DAY 2
DAY 3
REST DAY
DAY 4
DAY 5
ACTIVE RECOVERY
WEEK 1
DAY 1 FULL BODY
WARM UP
5-10 minutes of light cardio ( jumping jacks, jogging in place, rope
skipping,... )
EXERCISES
REPS
SETS
JUMP SQUATS
30 SEC
3
PUSH UPS
6-10
4
NEGATIVE PULL UPS
6-8
3
HOLLOW HOLD
30 SEC
3
AUSTRALIAN PULL UPS
8-12
3
15-20 SEC
3
PIKE HOLD
COOLDOWN
5 minutes of stretching
DAY 2 CARDIO AND CORE
WARM UP
5-10 minutes of light cardio ( jumping jacks, jogging in place, rope
skipping,... )
EXERCISES
REPS
SETS
PLANK JACKS
30 SEC
3
BURPEES
20 SEC
3
MOUNTAIN CLIMBERS
30 SEC
3
BICYCLE CRUNCHES
30 SEC
3
RUSSIAN TWISTS
30 SEC
3
SIDE PLANK RAISES
(EACH)
20 SEC
3
COOLDOWN
5 minutes of stretching
DAY 3 PULL WORKOUT
WARM UP
5-10 minutes of light cardio ( jumping jacks, jogging in place, rope
skipping,... )
EXERCISES
REPS
SETS
NEGATIVE PULL UPS
6-8
3
JUMPING PULL UPS
8-10
3
SCAPULA SHRUGS
6-8
3
BAR CURLS
6-8
3
AUSTRALIAN PULL UPS
MAX
3
SUPERMAN HOLD
20 SEC
3
COOLDOWN
5 minutes of stretching
DAY 4 LEG WORKOUT
WARM UP
5-10 minutes of light cardio ( jumping jacks, jogging in place, rope
skipping,... )
EXERCISES
REPS
SETS
SWITCHING LUNGES
2O SEC
4
SIDE LUNGES (EACH)
12
3
CALF RAISES
15
3
BULGARIAN SPLIT
SQUATS (EACH)
10
3
BOX JUMPS
10
3
WALL SIT
30-45 SEC
3
COOLDOWN
5 minutes of stretching
DAY 5 PUSH WORKOUT
WARM UP
5-10 minutes of light cardio ( jumping jacks, jogging in place, rope
skipping,... )
EXERCISES
REPS
SETS
NEGATIVE DIPS
8-10
3
BENCH DIPS
15
3
SKULL CRUSHERS
6-8
3
NEGATIVE PIKE PUSH
UPS
8-10
3
30 SEC
3
MAX
3
SHOULDER TAPS
PUSH UPS
COOLDOWN
5 minutes of stretching
WELL DONE
DEMO PROGRAM
COMPLETED
WHAT NOW?
Congratulations on completing our demo program!
You've taken the first step towards a stronger, healthier you, and we're
thrilled to have been a part of your journey so far. But guess what? This
is just the beginning!
Imagine what you can achieve with the full program.
🔥 Take your progress to the next level.
💡 Learn advanced skills like handstand push-ups and the L-sit.
🏋️‍♂️ Build even more strength in your core, chest, back, and beyond.
The demo program was just a glimpse of what's possible. Now, it's time
to unlock your full potential. Ready to continue your calisthenics
journey?
Warmest congratulations,
Benjamin