Overview

Welcome To The Calisthenics Program

Cali 6 Level Warrior Program

DISCLAIMER
The following fitness and health videos are intended for educational and informational purposes only.

They are not intended as a substitute for professional medical advice, diagnosis, or treatment.

Always seek the advice of your physician or other qualified healthcare provider with any questions you
may have regarding a medical condition or before starting any exercise program.

Do not disregard professional medical advice or delay seeking it because of something you have seen or
learned in these videos.

If you experience any pain or difficulty with any exercises or activities shown in these videos, stop
immediately and consult your healthcare provider.

By participating in the exercises or activities shown in these videos, you do so at your own risk and
assume any and all risk of injury to yourself.

Cali 6 Level Warrior Program

Warriors from ancient Greece were practicing calisthenics exercises.
In the early 19th century this exercises became popular again. 

Calisthenics exercises rely on the person’s own body weight. There are different levels of intensity and
tempo.

This type of training can also help with body fat reduction and muscle tone.
These skills will be targeted

• Strength

• Coordination

• Flexibility

• Endurance

Exercise difficulty can be varied depending on

• Your experience and strength (beginner, intermediary, and advanced)

• Method of execution

Calisthenics has the following objectives

• Increase muscle strength

• Increase muscle development

• Increase cognitive performance

• Increase flexibility

• Increase endurance and stamina

• Improve life quality and optimize health

Gravity
Gravity is the main resistance in this type of exercises.

Movements stimulate more than one muscle group, resulting in a complete workout for the entire body.

Basic exercises are:

• Pull-ups
• Push-ups
• Abs
• Lunges
• Squats

Bodyweight Training | 1
Bodyweight training has high benefits for the body.

Many people believe you cannot build muscle mass just by doing bodyweight training.

However, if we look at gymnasts, we can notice the most aesthetic, shredded bodies.

Bodyweight training is also excellent for reducing the risk of injuries.

Bodyweight Training | 2
This type of training builds a strong foundation for your abs and lower back, known as your core, which
can help prevent and ameliorate spine problems.

Exercises used in this type of training involve multiple muscle groups which work in synergy to create an
aesthetic and strong body.

Building a harmonious physique is very easy.

You only need some basic exercises.

The purpose is to maintain optimum muscular intensity, in order to increase strength and muscle mass.

Bodyweight Training | 3
The given workout has multiple difficulties and should be done 3 to 6 times a week.

Your focus for muscle mass should include the main muscle groups and functional movement:

 • Squats.
 • Lunges.
 • Push-ups.
 • Dips.
 • Abs.
 • Plank.

A very important aspect is time under tension!

Most people who work out spend 20-25 seconds on a set.

In order to gain muscle mass, the sets should keep the muscles under tension for 40 to 60 seconds, and
in some cases for 60 to 80 seconds.

Example of time under tension, or tempo 2-0-X-0:

The first number is the downward phase of the movement, also known as eccentric.

You move down for two seconds.

The second number represents the time in seconds to pause at the lower end of the movement. In this
case, there is no pause.

The third number is the upward movement, also known as concentric. In this case, X means explosive.

The fourth number represents the time in seconds to pause at the upper end of the movement. Again,
there is no pause.

Time under tension is more important than the total number of reps.
For a tempo of 4-1-2-0, you will train like this:

• 4 seconds eccentric - Under load (Release/Lengthening)

• 1 second pause at the end of the movement (Isometric)

• 2 seconds concentric - (Flex/Shortening)

No pause at the bottom, immediate start of a new rep

BREATHING PATTERN

• Breath in on the eccentric movement.

• Breath out on the concentric movement.

Example of Pushup

• 4 seconds starting from up position with your arms straight, go with the chest at the ground level in 4
seconds.

• 1 second in down position, arms are flexed chest is wide open.

• 2 seconds push the body up until arms are perfectly straight.

• 0 immediately begin the next rep as soon as the arms are perfectly straight.

Before we take a look at the workout, please visualize the body in 3

parts
• Upper body – chest, triceps, back, biceps, shoulders.

• Middle body – core, abs, spinal erectors.

• Lower body – glutes, thighs, calves, hamstrings.