Complete Calisthenics is more about mastering your body weight with strength, coordination, and balance. The nature of the exercises varies from those found in the Body Transformation program. A good example is a handstand, which is mostly about balance and not the best exercise for building muscle. In Complete Calisthenics, you start with easy, basic exercises in Level 1, and climb the ladder to master calisthenics, step-by-step. The exercises prepare your body for upcoming skills by increasing the strength requirements and increasing the resilience of your connective tissue, better adapting your body to deal with the stress. Complete Calisthenics will also prepare you for more advanced skills and includes direct training for exercises like handstand push-ups, planche, front & back lever, and so on. You will also build some muscle. (However, if gaining muscle is your goal, the Body Transformation program is a better option.) With Complete Calisthenics, you can lower your risk of injuries and learn stunning skills: it's like a bodyweight, bodybuilding program. It includes split training and many different intensity techniques which are often used in bodybuilding (drop set, cluster sets, and supersets). It doesn't include specific skill training and mostly works with basic to intermediate exercises, scaled to meet your level of performance and to bring you optimal stimulus for muscle growth.

For the Complete Calisthenics program, you need something to do pull-ups on, like a pull-up bar or a pair of rings. Additionally, you will need parallel bars and/or a dip station, or a similar setup. Use resistance bands if you want to make some exercises harder, or add additional weights with a weight belt. These are not mandatory but only optional equipment.

In this program, you will increase your strength and practice different skills like the front lever, planche, handstand, and many others. You will also do several preparation exercises for skills like the human flag, one arm pull-up, muscle-up, handstand push-ups, v-sit, and others. You will even find specific workouts for specific skills at later levels. In the beginning, you will learn the basics like push-ups, body rows, pull-ups, dips, squats, leg raises, and so on. These are necessary to successfully train for more advanced skills.

All levels and phases vary. Some workouts can be completed after about 45 minutes, while others need about 2 hours. For your body to adapt to increased strength requirements, you need longer rest times, so some workouts require a little more time.

How does lifetime access sound? After enrolling, you have unlimited access to this course for as long as you like, across all devices you own.

Improvement depends on your current level, your lifestyle, stress, sleep patterns, your coordinative abilities, and other factors. You should normally see progress within about 6 weeks, but this timeframe can also be faster or slower. If you feel your progress is slower, and you can't fulfill the requirements for the next level, you can always repeat your current level to improve.

No. This program is ideal for anyone who wants to build muscle, learn calisthenics skills, and improve their strength and coordination. All users can choose different levels of difficulty for each exercise, and adapt each exercise to their level, no matter their gender.

The Complete Calisthenics course does not include a full nutrition guide. But you can order the Complete Calisthenics program and add the Nutrition Upgrade, which gives you a discount for the nutrition program.

This is a highly individual decision. You might be able to practice other sports at the same time, but you risk overtraining if you do too much. We recommend not pursuing other athletic goals at the same time because the more you do, the lower the quality of each activity. It is difficult to concentrate on several athletic goals and expect quality results. We recommend choosing focused, singular goals over several goals at the same time.

The short answer is no. You will need access to a pull-up bar for exercises like pull-ups and the front lever, and a pair of rings for exercises like ring turn-out, support-hold, or body rows. We also recommend parallettes for exercises like the handstand, planche, and so on.

This depends on your injury. For example, if you have an injured foot, you could do pull-ups. But if you have stiff back muscles, you should not train. And if you have some kind of infection you should let your body recover and avoid training. Please consult your doctor, physiotherapist or another licensed medical professional. You might also find information related to your injury on via the internet, but please be mindful of misleading information or online medical scams.

In Complete Calisthenics, we included exercises that benefit your mobility, like the v-sit and its progressions. However, a complete mobility regimen is beyond the scope of this program, so we have not included one. If you would like to improve your mobility, you will need a full program with progressions and focused exercises. For this, we recommend adding our Mobility Program because it focuses primarily on mobility. You can do the mobility program along with Complete Calisthenics, for example, by using the mobility flow as your warmup for the workout. You can also train in mobility separately, like on rest days for easy exercises, or by splitting up the mobility flow sessions and doing them throughout the day.

You can start the course whenever you are ready. You will train for 23 months from your start date.