Frequently Asked Questions
Which equipment do I need?
For the Complete Calisthenics Program you need something to do Pullups on (like a Pull Up Bar or Rings) and something where you can support yourself on (like Parallel Bars or a Dip Station).
What can help you in addition is to have a pair of rings, some resistance bands and if you want to make some exercises harder some additional weights plus a weight belt to carry them. These are not a must and only optional equipment.
How long do I have access to the course?
How does lifetime access sound to you? After enrolling, you’ll get unlimited access to this course for as long as you like - across any and all devices you own.
Do you teach front lever, muscle ups etc.?
In this program you will increase your strength and do several exercises for preparing skills like human flag, planche, frontlever, backlever, one arm pullup, muscle up, handstand and handstand pushups, v-sit and some others. You‘ll even get specific workouts for specific skills in the later levels. In the beginning you will also learn the basics like pushups, bodyrows,
pullups, dips, squats, leg raises and so on. They are absolutely necessary for train the skills afterwards, successfully.
How long does it take until I get better?
This is hard to tell before as it depends on different aspects like your momentary level, your individual life situation, like having a lot of stress or duration of sleep, your coordinative abilities and so on. You normally should see some progress within about 6 weeks but just keep in mind that it can be faster or slower. If it is slower and you can’t fulfill the requirements for the next level you can also repeat your actual level.
Is it possible to follow the program and do additional sports regularly?
This is also highly individual. You might be able to do other sports at the same time but it might happen that you might experience overtraining if you train too much. Generally, we don’t recommend to do several things at the same time because the more different things you do, the less the quality in each of them will be. Usually, you won’t be able to concentrate on
several things and expect the same quality than doing only one thing at the same time. We ask you to decide for yourself if you wish to achieve good results or if you want to do several things at the same time.
Is it possible to do the program without any equipment?
Short answer: No. You‘ll need at least a pullup bar for exercises like pullups, frontlever etc. and rings for exercises like Ring turn out support hold or bodyrows. In addition, we recommend parallettes for exercises like handstand, planche etc.
If you want a Program that requires no equip at all we suggest our Home Workout Program.
Is it possible to follow the program although I’m injured?
That depends on your injury. If you are injured on your foot, you might be able do pullups for example. But if you have a serious injury, you shouldn’t train. If you have some kind of infection, you shouldn’t train at all and give your body time to recover. Please ask your doctor or physiotherapist for advice as we cannot rate your state of health. This is something that can’t be answered properly via internet.
How time-demanding is the program?
It’s different in all levels and phases. There are workouts that are done after about 45 minutes, but there are also workouts that need about 2 hours time. It depends on the ability of your body to adapt to exercises. Increasing strength needs higher rest times and that’s why some workouts can take a bit longer.
You will train between 2 days and 5 days per week. In Level 1 and 2 it will be 2 to 3 times and in Level 3-5 it will be 3-5 times per week.
Are mobility exercises included?
In this program we included some exercises that can have a positive effect on your mobility, like the v-sit and it’s progressions. We didn’t include a complete mobility routine because it’s beyond the scope of this program. If you need to improve your mobility, you‘ll need more than just one routine. We recommend to add our mobility program as it focuses on mobility by
itself. You can do the mobility program along with this program, for example by using the mobility flow as your warmup for the workout. But of course, you can also do it seperately, like on restdays if you only do the easier exercises or by splitting the mobility flow and do it throughout the day.
When does the course start and finish?
The course starts whenever you want to start. You will train for 19 weeks, from when you start on each level. So, all in all 95 weeks, which is almost 24 months.
What's the difference between Complete Calisthenics and Body Transformation?
Complete Calisthenics is more about mastering your Bodyweight in terms of Strength, Coordination & Balance. You will work with different exercises as in the Body Transformation Program. A good example is the Handstand. A Handstand is mostly about balance and not the best option, if you want to build muscle.
You will start with easy basic exercises in Level 1 and climb the ladder to master Calisthenics step by step. All exercises prepare your body for upcoming skills, by increasing the specific strength and increasing resilience of your connective tissue and to be able to deal with the stress.
Complete Calisthenics will also prepare you for upcoming skills and includes direct Calisthenics Skill Training (Handstand Push Ups, Planche, Front & Backlever etc.) Of course you will also build some muscle, but the Body Transformation Program is a better option, if this is your main goal.
With this you can lower your risk of injuries and learn stunning skills in a short time.
Body Transformation is about building Muscle in the first place. It's like a Bodyweight Bodybuilding Program. We included split training & many different intensity techniques which are often used in Bodybuilding (Drop Set, Cluster Sets, Super Sets, etc.). It doesn't include specific skill training and mostly works with basic to intermediate exercises, that are scaled to meet your level of performance and to bring your the optimal stimulus for muscle growth.
What exactly is new about the program?
It's a completely new program including completely new structure, completely new workouts and completely new contents. We have added even more different exercises which will bring more value to your training. Additionally, we have also increased the variety of the program and designed a completey new and even better to understand layout. Now, you can easily use it on your smartphone directly where you can fill out the evaluation sheets online in your own google sheet. We have increased the quality of the explanation videos which absolutely meet the highest standards of our recent youtube videos. You’ll find even more methods and specific skill training included, as well as an excellent preparation for that, to reduce the long-term risk of injuries.
Is the program appropriate for women?
Yes, absolutely. This program gives you the ability to chose different levels of difficulty for each exercise. So no matter if you are a man or a woman, you can adapt each exercise to your level. So if you are a woman and want to improve your strength and learn calisthenics skills, this program is right for you.
Does Complete Calisthenics include the nutrition program?
The Complete Calisthenics course does not include a full nutrition guide. But you can order the Complete Calisthenics program and add the Nutrition Upgrade.