Full Body Calisthenics Course - Chaman Verma
Description
What is callisthenics ?
Description:
Calisthenics is a form of training that uses your own body weight to build strength, balance, flexibility, and control 💪
It focuses on natural movements like push-ups, pull-ups, squats, and holds — helping you develop a strong, athletic, and functional body without any equipment.
🔥 Train anywhere • Anytime • Just your body & discipline.
Session 1 – Foundation Strength & Routine Building
Description:
Build strength, mobility, and consistency with a simple daily routine focusing on recovery, clean nutrition, and disciplined training.
Key Points:
- Prioritize sleep, warm-up, training, stretching, and high-protein diet
- Keep form clean and track progress
- Stay consistent for lasting results
- Hydrate well and recover properly
Session 2 – Dynamic Warm-Up Routine
Description:
Activate your body and boost performance with this full-body dynamic warm-up designed to increase blood flow, flexibility, and coordination.
Key Points:
- Prepares body for any workout
- Improves mobility & reduces injury risk
- Suitable for all fitness levels
- Enhances mind-muscle connection
Session 3 – Joint Mobility Routine
Description:
Unlock your body’s full range of motion with wrist, shoulder, and hip mobility work to improve flexibility and reduce stiffness.
Key Points:
- Strengthens joints & connective tissues
- Enhances flexibility and control
- Perfect for warm-ups or daily practice
- Promotes pain-free, fluid movement
Session 4 – Flexibility & Recovery Routine
Description:
Relax, stretch, and recover your muscles with a calming flexibility session to boost mobility and reduce soreness.
Key Points:
- Relieves tightness and tension
- Aids faster muscle recovery
- Improves posture and relaxation
- Ideal for post-workout or rest days
Session 5 – Form & Breathing Mastery
Description:
Learn the essentials of perfect form and correct breathing to maximize strength, safety, and performance in every movement.
Key Points:
- Prevents injuries and builds control
- Enhances endurance and focus
- Strengthens mind-muscle connection
- Promotes efficient oxygen use
Session 6 – Push Workout Foundation
Description:
Build your upper body strength and balance with beginner-friendly push exercises that develop chest, shoulders, and triceps.
Key Points:
- Strengthens upper body and core
- Builds base for push-ups & dips
- Improves form and stability
- Focuses on control over speed
Session 7 – Pull Workout Foundation
Description:
Activate and strengthen your back muscles with controlled pulling exercises to build posture, grip, and pulling strength.
Key Points:
- Builds lats, traps, and rear delts
- Enhances posture and stability
- Strengthens grip & shoulder control
- Prepares for pull-ups & rows
Session 8 – Core Strength Routine
Description:
Develop core stability and balance with simple yet powerful exercises to improve strength, control, and full-body performance.
Key Points:
- Strengthens abs and obliques
- Improves posture and balance
- Reduces lower-back pain
- Boosts endurance for all workouts
Session 9 – Leg & Glute Strength Routine
Description:
Build lower-body strength, stability, and endurance with this beginner leg routine — no equipment needed.
Key Points:
- Strengthens legs, glutes, and calves
- Improves posture and stability
- Enhances endurance & balance
- Perfect for home training
Session 10 – Calisthenics Week 1 & 2 Plan
Description:
Kickstart your journey with a structured 2-week plan focused on activation, mobility, and strength building.
Key Points:
- Builds strength & control foundation
- Improves coordination & mobility
- Reduces injury risk
- Ideal for complete beginners
Session 11 – Calisthenics Week 3 & 4 Plan
Description:
Progress with slower reps, longer holds, and advanced control to build endurance, strength, and flexibility.
Key Points:
- Enhances control and tempo
- Builds strength and stability
- Boosts flexibility & recovery
- Bridges beginner to intermediate level
Session 12 – Core & Strength Assessment
Description:
Test your body control and strength with three simple exercises that define your foundation before starting advanced calisthenics.
Key Points:
- Builds base strength and endurance
- Improves form & core stability
- Evaluates current fitness level
- Essential for beginners
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