This is for:
The Complete Beginner, for any one of any age wanting to achieve their first pull up, pushup, dip, L sit and single leg squat.
With At Home equipment Alternatives
0 restrictions
Progress in this program is simple, structured, and based on what your body can actually do, not how fast you can move through it.
We use a method called linear progression. Progress in calisthenics isn’t about lifting heavier weights, it’s about mastering control over your own body.
This program is built around skill-based progression. That means instead of adding more weight each week, you build strength by refining movement patterns and gradually increasing the complexity of the exercises.
You’ll move from beginner-friendly versions toward full-body movements > push-ups, dips, pull-ups, single leg squats, sissy squats & L sits, at a pace that matches your ability.
This is a level-based program that adapts to your pace. Here’s how most people follow it:
Weeks 1–2: Phase 1 – Build the Foundation
Start with Level 1 workouts for Push, Pull, and Legs. Focus is on technique, joint strength, and body control.
Weeks 3–6: Phase 2 – Strengthen the Patterns
Move into Level 2 and Level 3 workouts. These start challenging your coordination, stability, and muscular endurance.
Weeks 7–8+: Phase 3 – Unlock Real Strength
Progress to Level 4 and 5. You’ll now be building the strength required for skills like push-ups, dips, and pull-up variations.
Yes, all workouts are in follow through style, and contain the full video version so you can work out in real time
You will access each video workout through the PDF guide
It is recommended to have access to a bar for a collection of the pull exercises in this program, however there are equipment alternatives using the essential pieces you have at home, to use instead
Yes. We start from Level 1, which includes foundational movements to build strength before attempting full push-ups or pull-ups. You’ll be surprised how fast you progress.
Each session takes 15 - 20 minutes - follow through
Vâng. Chào bạn. Tôi thấy rất thích video bổ sung của bạn, cảm giác có người đồng hành tập luyện cùng tôi. Tôi đã có kinh nghiệm tập gym 2 năm và giờ đây tôi muốn kết nối sâu hơn với cơ thể mình và tôi rất thích chương trình luyện tập của bạn, tôi đang cảm thấy mình tập lại nền tảng của các chuyển động. Tôi sẽ hoàn thành giáo án cơ bản này để hiểu rõ cơ thể mình hơn, sự linh hoạt là điều tôi yêu thích và hướng tới. Cảm ơn bạn rất nhiều
Just started 2 weeks ago but feeling a lot better with my body.
Here’s the truth, how you’ve moved up until this point is how you look and function.
Some ways of movement create different results,
For example, When I ONLY trained machines and weights.
My body changed in concerning ways:
I was going off the modern idea of being "healthy".
The same that often mirrors a stressful lifestyle -
Exercising as if survival depends on it.
Constant calorie restriction, as if food is scarce.
Extreme routines that force the body into a stressful rounded posture. Too much emphasis on machines rather than aligned movements.
Lack of whole-body movement - making our once vibrant bodies, tight, stiff & lack flexibility
Does that sound like a nourishing, healthy structure to follow?
No.
Clearly something needed to change in how I moved.
My biggest mistake I made was training the body as if it is isolated from the rest of the body,
Not training the body as a WHOLE.
This was destroying my natural function and strength leaving me feeling stiff and weak.
So there was no way I could keep using these gym routines, I needed something cutting edge that WORKED and would fit into my busy schedule while healing my life and body.
That’s when I discovered the,
If you haven’t heard of them, you’re missing out because this is life changing.
(It transformed my body)
It only involves you and your bodyweight - and has been proven by thousands of years of training up until this point.
Discovered— in case after case — that... that those who used these 7 movements daily had superior:
Function, posture, flexibility, health and longevity compared to those who didn’t.
And when I implemented these 7 movement patterns
And there is a basic underlying reason for this.
It’s what humans are meant to do - It’s returning us to what we naturally did as kids to develop our strength, our motor skills and coordination.
However it has been lacking in today’s world of convenience, many are feeling the pain of neglecting these.
Tones muscle FAST, especially on your thighs, butt and stomach, so you don't have to suffer for months with how you feel.
Shapes your body as you desire in record time so you can wear the clothes that made you feel your best.
Detoxifies the body - clearing out the lymphatic system
Dramatically increases your energy levels so you can get tons more done in less time - making you FEEL BETTER NOT JUST LOOK BETTER.
Keeps you out of the gym (if that’s what you’re into)
Is convenient to your home - in other words right next to your bed - desk or outside so you don't waste time driving all over town to get a workout in
Increases the flexibility of your ligaments and joints safely because your body needs a little more tender care instead of becoming stiff.
Is body weight-bearing so you can strengthen your bones and prevent osteoporosis, aging gracefully.
Has the power to correct your posture and improve alignment in record time
Has a proven track record so you don't have to be confused figuring it all out
And, most of all, gets results in FAST
The best athletes and coaches have used this method to make their
Squats double in strength (bullet proofing their knees and ligaments)
Bench press sky rocket (because their stability muscles are fully active now. Dips are the truest compound for the upper body.)
Bent over rows (better muscle mind connection with 0 back pain and 0 aches)
It’s the best method for anyone who wants serious strength and athleticism. There is no pick a side with this.
You can have the best of both worlds, truely a hybrid type of strength.
Best of all, this form of movement is one of
The most powerful movements for lymphatic flow
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