Disclaimer

The creator of this product is not responsible for any injury or

damage that may occur while using the information provided.
Proper form and technique should always be followed and the
user assumes all risk and responsibility for their own safety.
Results may vary based on individual effort and ability. The
author of this resource is not responsible for any injury,
expenses, damages, or any legal issues regarding the consumer.

By acquiring this resource, you agree not to resell, redistribute,

recreate, or share this resource. Doing so may lead to legal
prosecution.
 Introduction

Anyone can start calisthenics, the art of using your body weight
as a method of resistance training. It doesn't matter what your
current starting point is - if you can't do a single push up or if
you can already do five pull ups - you are all in the right place.

People often view calisthenics as a sport, and for good reason.

When playing any sport, you need to master the basics before
moving on to more advanced skills. For example, in basketball,
you need to master dribbling and footwork before attempting
fancy moves such as a between the legs dunk. The same applies
to calisthenics. You need to build a strong foundation as a
beginner before moving on to more challenging, more complex
skills. Establishing a solid foundation will not only accelerate
the time it takes to learn these skills by increasing coordination,
familiarity, and mind-to-muscle control, but it will also reduce
the chance of injury, as well as build a basic level of strength
and muscle.

So what are the basics? The basic requirements for laying

down a solid foundation are:
25 Push Ups
10 Pull Ups
15 Dips
30 Squats
30 Leg Raises
 Five Fundamental Calisthenics Exercises

As mentioned, in the previous section, to master the basics, it is

highly suggested that you need to be able to do 25 push ups,
10 pull ups, 15 dips, 30 squats, and 30 leg raises with perfect
form.

Utilizing strict form is important because this ensures that you

are getting the most out of every single repetition of an
exercise in terms of muscle growth and strength increase. It is
also a good way to standardize measurements, so you can
accurately track your progress and results. Other benefits of
utilizing a full range of motion of an exercise include increased
mobility (especially in squats), more muscle activation, better
joint health, and reduced risk of injury.

Proper Form of Each Exercise

Push Up: Start with your arms extended (not locked out
though) and your back straight and your core and glutes
engaged. Then go down until your chest touches the ground,
and come back up until your elbows extend.

Pull Up: Start from a dead hang. Then depress your scapula
(think about it as pushing your shoulders away from your ears)
and pull your chin over the bar, then descend back into the
dead hang.
Dip: Start with your arms extended and your shoulders
depressed. Descend while slightly leaning forward until your
elbows form a 90 degree angle, then push back up.

Squat: Start with your feet shoulder width apart. Descend until
your hamstrings touch your calves while keeping your back
straight, then push back up.

Leg Raises: Start with your entire back flat on the floor. Make
sure your head and shoulders are not touching the floor. While
keeping your legs straight, raise them up until they are
perpendicular to the ground, then descend but don't touch the
floor.

How to Progress

What if I can't do these exercises yet? Don't worry, that is the

purpose of progression. If you can't do push ups yet, do knee
push ups. If you can't do pull ups, start with inverted rows. If
you can't do a dip, do one legged assisted dips. If you can't do a
squat, do assisted squats with a chair, and if you can't do leg
raises, do knee raises. Generally, 10 to 20 reps of a progression
is enough to progress.

Whatever position you are in, there is an exercise progression

for you. The hardest of the these five fundamental beginner
exercises are push ups, pull ups, and dips. If knee push ups,
rows, or assisted dips are still too hard, you can do wall push
ups (will also transfer to dips) and wall pull ups.
 How Do I Train

Your method of training will differ depending on your specific

goals, training experience, and schedule. However, there are
still common ways for you to train that will still lead to results.

The first way to train is with a full body workout. This consists
of working your entire body three times per week. Do push ups,
pull ups, dips, squats, and leg raises (or their necessary
progressions) on these days.

The other way to train is by greasing the groove, or repeated

submaximal training. This method is more focused on an
individual exercise. Simply perform 5 sets of 50% of your max
reps spread throughout the day. For example, if I can do 10
push ups, I will do 5 push ups 5 times throughout the day.
 Conclusion

I hope this short guide proved helpful to starting your

calisthenics journey. I started calisthenics over a year ago and I
was in the same position you are in, so that is why I decided to
create this free guide to aid you with the information I wish I
had.

If you have any questions, do not hesitate to contact me

@seventhenics on Instagram or shoot me an email at
seventhenics@seventhenics.com.