Super nice that you’re interested in Calisthenics!

Do you want to improve your strength, endurance, coordination and flexibility through various exercises? In the e-books you will find everything you need to get off to a head start!

In addition to a clear explanation of how to perform the exercises, you will find examples of a good warming-up, stretches and how many repetitions and rest you should take.

The e-books contains 4 schedules, with which you can work for 6-8 weeks per schedule.
This means about a half year of training per e-book!

Benefits of Calisthenics:

As mentioned, calisthenics makes you more flexible, stronger and more mobile, plus it makes you fitter. Does this sound good to you?
That’s not all! One of the best things about calisthenics is that you can do it anywhere, anytime! That means no more expensive gym subscription, just your own body and motivation!

DID YOU GET CURIOUS ?!

See below which e-book suits you best.

Beginner to Intermediate – Part 1

Do you have no experience in calisthenics or training at all? Then this e-book is for you!

In this e-book you will find examples and a good explanation of a correct warming-up that lasts at least 10 minutes. Stretches such as the downward facing dog and exercises such as the push-up, squat, plank, chin-up and much more.

Beginner to Intermediate – part 2

Are you stilll a beginner with calisthenics but can you already do about 15 push-ups, about 15 jump squats, about hold a correct plank for 30 seconds, about 8 chin ups without elastic or about 12 with elastic? Then this e-book is for you!

In this e-book you will find examples and a good explanation about a correct warming-up that lasts at least 10 minutes. Stretches such as the extended puppy pose and the frog stretch. Also you will find exercises such as the straight bar dip, ice cream makers, hollow body, pike push-ups and a progression towards the pistol squat.

Intermediate to Pro – part 1

Do you already have a strong foundation en knowledge about calisthenics and can you do about 15 dips, about 15 pull ups with elastic or about 10 without elastic, about 30 sec a good form hollow body, about 20 jumping lunges? Then this e-book is for you!

In this book you will find examples and a good explanation of a correct warming up that takes at least 10 minutes. Stretches such as the pike handstand stretch and figure four. Also you will find exercises such as the tucked backlever, jumping muscle up, handstand shoulder taps (against the wall), assisted pistol squat, dragon fly.

Intermediate to Pro – part 2

Have you already passed the basics and do you want new challenges in calisthenics? Can you do 7 one arm push-ups, 8 explosive pull ups, 15 pike push-ups, 15 seconds a tucked front lever, 10 assisted pistol squats, 8 dragon flies?
Then this e-book is for you!

In this e-book you will find examples and a good explanation of a correct warming-up that takes at least 10 minutes. Stretches such as the plow pose and eagle arm stretch. Also you will find exercises such as the negative one arm pull up, L-sit, human flag progression and the kneeling backbend.