Self-Guided Programs:

Calisthenics Kickstarter

Duration: recurring 4 weeks

Frequency: 3x/week, 45min each

Required equipment: pull-up bar & dip bar OR bench/box

Optional equipment: long loop resistance bands and small weights

Prerequisites: none

Your First Pull-up

Duration: recurring 4 weeks

Frequency: 2x/week, 30min each

Required equipment: pull-up bar, low bar OR rings, long loop resistance bands

Optional equipment: light dumbbells (<5lb)

Prerequisites: 15 second bar hang

Off the Wall

Duration: 12 weeks, one-time

Frequency: 3x/week, 30-45min each

Required equipment: bench OR elevated surface and an empty wall

Optional equipment: yoga block and small weight

Prerequisites: 10 second wall handstand

Calisthenics Mobility

Duration: recurring 3 weeks

Frequency: 3x/week, 30min each

Required equipment: none

Optional equipment: dowel (broom will work), light dumbbells

Prerequisites: none