8 Weeks to a Stronger You. Beginner Calisthenics Program

Create a future where you feel strong, powerful, and flexible with my beginner calisthenics program! You’ll strengthen the calisthenics fundamentals while unlocking some seriously impressive skills.

Learn the Calisthenics Fundamentals

Mastering the fundamentals of calisthenics opens the door to a strong, athletic body you’ll look forward to moving every day. It creates a thirst for unlocking new skills and learning to move better, allowing you to explore new sports, keep up with the kids, and execute everyday movements like getting off the ground with ease.  My 8-week beginner calisthenics program will help you achieve and improve your:

Dips

Push-Ups

Pull-Ups

and more!

By Learning The Calisthenics Fundamentals, You’ll:

1. Learn Skills

Experience the satisfaction of mastering new movements (aka, do cool stuff with your body!).

2. Improve Mobility

Increase wrist, hip, spine, and shoulder mobility = Less pain, better posture, injury prevention, and improved performance.

3. Develop Athleticism

Move better in all aspects of life by enhancing coordination, balance, and strength, creating a life filled with movement and play.

8 Week Beginner
Calisthenics Program

$

Master the calisthenics fundamentals, improve your mobility and learn some fun new skills

$

8 weeks, 4 days per week

$

Modifications are included for every exercise

$

Group chat for community support

$

Specialized programming at a far cheaper rate than 1:1 coaching 

$

Not sure if this is for you? Check out my program reviews & transformations >

Zero Gymnastics Experience

To Calisthenics Athlete

My name is Summer. I’m a self-taught calisthenics athlete with no sports background of any kind. I went from dreaming about doing pull-ups and holding a handstand to achieving muscle-ups, splits, human flags, handstand push-ups, and much more.

And now, after years of devoting myself to the sport and receiving thousands of requests from my followers (as well as becoming a certified PT), I bring you the Beginner Calisthenics Program I wish I had when I first started.

8 Week Beginner
Calisthenics Program

girl posing with all of her at home calisthenics gym equipment

Enjoy Your Training

Actually have fun with your training! Learn new skills, build strength with a purpose, and learn how to move well in your body.

Calisthenics Simplified

No more worrying if you’re doing the right exercises. I take care of that. Simply open your program, hit start on your workout, and you’ll achieve incredible things.

Faster Results

Learn the correct form through written and video tutorials so you don’t waste energy doing the exercises incorrectly and stalling your progress.

Customized Progressions

Each exercise includes easier/harder modifications, so you know exactly what to do today—and what you’ll be capable of if you continue with your calisthenics training.

Why People Love Calisthenics

I quit my job to pursue making calisthenics training more accessible—regardless of age, gender, or skill level—so obviously, I’m pretty biased toward the sport. So, instead of just telling you why I think you’d like it, I asked my Instagram audience why they love training calisthenics. Here’s what they had to say:

“To celebrate what my body can do and have the thrill of being able to do anything!!!”
– @speciallymade.withlove

“I love how much control it gives me over my body. It’s mesmerizing and you can do it anywhere”
– @gruvaahl

“I can feel my entire body connect in every movement 💪”
– @calfittheory

“I love to feel strong and powerful 🤸‍♀️”
– @wendylunna

“It’s soooo beautiful and you feel strong mastering your own body”
– @riri.moesle

“To reach new levels of strength and control and move my body to my will”
– @slayerba

“The possibility of always improving my practice”
– @chamaquitoso

“Helps me to gain control of my own body”
– @jherfon

“Life seems a lot more fun, less problematic and just all around better with calisthenics”
– @the_chriobpractor

“It’s just so COOL to see what our bodies are capable of!”
– @gabriella.jonesy

“Because it’s a sport you can do everywhere and anytime”
– @manu.novella

“As a martial artist, calisthenics are everything!!! love getting stronger without lotsa equipment”
– @mellodgh

“Working towards skill-based goals & confidence✨💕”
– @emilyadis

“Playing with movement brings out my inner child 🥰 🤸‍♀️”
– @christina.t.rasmussen

“It’s starting to give me the freedom to move my body in ways I otherwise wouldn’t be able to”
– @hannschy

“It gives me unique strength and a sense of peace”
– @the_elite_warrior

“It’s focused on strength, balance and flexibility. Makes me feel very skilled”
– @astr0emi

girl posing with all of her at home calisthenics gym equipment

Beginner Calisthenics Program FAQ’s

What equipment do I need?

This beginner calisthenics program is designed to be done in a gym.

I recommend buying your own set of resistance bands, (code Summerfitness10), as we use them in every workout. Ideally, you’d have 4 sizes to choose from.

You can modify the workouts to be done at home if you have the following calisthenics equipment:

  • Pull-Up Bar
  • Dip Bar
  • P-Bars (or you can use dip bars or dumbbells)
  • Bench
  • Resistance bands (4 sizes is ideal)
  • Some weights – We use a squat rack and light weights for lower body mobility and overhead pressing – nothing too heavy, though.
  • Some chalk would be beneficial as well
How do I know if I'm a Calisthenics beginner?

This program is designed for people who can do less than:

  • 10 pull-ups
  • 10 bodyweight dips
  • 10 second L-sit
  • 15 push-ups
  • 5 toes to bar

If you’re nowhere near a pull-up or dips, that’s fine! We will get you there. If you can already do some of the exercises, you’ll swap to harder variations when needed – which are outlined on every single drill.

This program will strengthen your fundamentals, which is always good – even if you’ve been training for many years.

What if you can already do pull-ups?

When needed, you’ll choose the harder variations, which are listed on every single exercise.

Most people entering this program will have an exercise that they’re stronger in. This program is designed to even out your strength across all the calisthenics fundamentals.

Am I guaranteed results?

You will see results if you follow all of the workouts, listen to the instructions, use the regressions when needed and are mindful of your form.

But don’t just take my word for it, read some of my program reviews >

How many days a week is the program?

4 days per week.

Can I do this alongside of other sports?

Certainly! If you usually train multiple days a week and play sports, then it shouldn’t be a problem.

If you don’t currently work out, then I would recommend decreasing the amount of time spent on your sport to allow for enough rest and recovery to complete the program.

If your sport is lower body, technique, flexibility or cardio-based, it should be fine as long as you sleep well and prioritize rest.

This shouldn’t be combined with another strength training program as you won’t have enough time to recover between workouts. You could, however, pair the program with one weighted leg day.

If you plan to combine calisthenics with rock climbing, decrease the total amount of time you spend climbing and prioritize the program.  Your climbing will improve by completing this program. 🙂 Perform pulling exercises on a hang board instead of a pull-up bar to strengthen your fingers simultaneously.

What if my wrists get sore?

Your wrists will see a big improvement in terms of flexibility and strength by the end of the program.

I include lots of wrist warm-ups, stretches and strengthening drills.

Use P-Bars for on-the-floor exercises to reduce wrist discomfort.

P-Bar Recommendation: P-Bar Discount Code: Summerfitness10

Is it the same workouts week to week?

Absolutely not.

This is a phased program. I adjust exercise selection, total volume, rest times, exercise order..etc, throughout the program. No workout is an exact duplicate of the others.

I am not one of those coaches who builds a week of workouts and then asks you to repeat the same thing for 8 weeks (which a shocking number of coaches do)-which is also a great way to plateau…

We start off with a preparatory phase and end on a strength phase with an introduction to skill training part way through.

Do I need to be flexible?

You do not need to be flexible to do this program. Your flexibility will improve by doing the program.

Are legs included?

The program includes lower-body weighted mobility and flexibility training to help with pistol squats, the splits, L-sits and more.

Can I do the program if I'm 50+?

Certainly! It’s never too late to learn how to master your own body weight. I also made sure my program testers varied in age to make sure it worked for everyone, my youngest program tester was 22 and my eldest 57. Since the program launched I’ve had multiple clients over 60 join.

Having basic bodyweight strength becomes especially important as we age. Improving grip, mobility, body awareness, and pushing strength is incredibly helpful as you grow older.

It’s always surprising to me how much people undervalue learning push-ups. Push-ups not only assist you in getting up from the ground if you fall, but they also aid in getting out of bed and pushing objects away from you. They also build core strength, bone density, tendon strength, and more!

How long will I have to finish the program?

You will have 12 weeks to finish the 8-week program. My goal is to help you to see results. Having the time restraint will hopefully help you to see the program through.

The program is progressive, week 1 is radically different than week 8 (we start with full body and end with a push-pull split). It wouldn’t make sense to repeat the first phase of the program as you will have outgrown it.

For those who wish to continue working on their calisthenics fundamentals once the program has concluded, I have a follow up go at your own pace program available for $14.99 a month. Cancel anytime. You also have the option to build your own workouts using my exercise library and app.

Payment plan options

If you are unable to make the full payment at once, email me to set up a custom payment plan according to your needs 🙂 Summer@summerfunfitness.com

How much for one-on-one coaching instead?

If you wish to have a one-on-one coaching program instead, the cost starts at $450 per month. 2-month commitment at minimum. I only offer 3 coaching spots per month. For more details, email me at summer@summerfunfitness.com

How to contact Summer?

If you have questions about the program, email summer@summerfunfitness.com

During the program, you can reach out via the group chat.

2 Month Beginner Calisthenics Program

Create a future where your body moves with precision, strength, and unwavering confidence while unlocking new calisthenics skills.

Drawing from my journey as a self-taught calisthenics athlete, I’m thrilled to offer you the insights and techniques that have propelled me from aspiring to learn how to do pull-ups to mastering high-level calisthenics skills.

Today, I invite you to embark on your own calisthenics journey. Join me and discover the untapped potential within you as you achieve a level of strength and skills greater than what you thought was possible for your body. 

This isn’t just a fitness program; it’s an investment in your evolution towards mastering your body’s potential. Let’s get started.

Beginner Calisthenics Program Reviews

“I joined because I was interested in being able to do a pullup, but I have developed strength in all areas and am so proud of my results!

I turn 42 on Sunday and realized a couple of years ago that 40s were going to be harder to lose or maintain an ideal weight (wasn’t even thinking about muscle).I have never lifted weights consistently. I was a gymnast through High School and did have some basic skills and flexibility, however, I would not consider that I had maintained much from gymnastics. When I started this program, I was very skinny in my arms and chest and (still held fat around my middle and hips). I am SO impressed with how my muscles all came roaring back from Gymnastics days and I really think that after these 8-10 weeks that I am actually in the best shape of my life.”

Lisa
Age 42

“This program really is for everyone no matter your fitness level.  I felt like every exercise we did in the program had a purpose … and if done correctly and consistently .. you are guaranteed results. This meant so much more than just doing reps lifting weights. It amazes me that I was able to increase my strength and tone my upper body without using a lot of weights. I’ve done so many different workout programs throughout the years and I was always proud of myself for completing each one. This is just a little different in that I feel there is always growth to be had with calisthenics, depending on how motivated and dedicated I am. I am so excited to have found SummerFunFitness. She makes fitness look so Fun and beautiful and breaks it all down, empowering even me to feel like I can do it all…. one day!”

Cindy
Age 50, Movement Lover

The program was perfectly designed for someone like me, challenging yet achievable, and Coach Summer’s guidance was fantastic. I felt more energized, slept better, and even noticed a positive impact on my golf swing – a bonus I wasn’t expecting! Bottomline, I was looking forward to it everyday.

Sundaresh
Age 54

“If I can do it, you can do it too. Don’t use your age as an excuse for not being able to do calisthenics. Not only will you get physically stronger, you will also become mentally stronger. If you’re doing yoga and want to pursue inversions, this calisthenics program will help because I gained more physical strength to do a handstand.”

Most Improved Exercises:
1. Pull-ups: From 2-3 to 7-8
2. Hanging Leg Raises: From 90 degrees to toes to bar
4. Pistol Squats: 0 to 4

Tatsuya
Age 58, Yogi, New to Calisthenics

Most Improved Exercises:
1. Dips: I couldn’t do a dip before, I would do box dips or banded dips. Now I can do 8 dips on bars and 4 on rings no band!!
2. Pike stretch: My mobility is very poor and most of my adult life I haven’t been able to touch my toes. I can now touch my toes and actually grab my shoes now!
3. L sit: could barely get my legs to parallel if that, and now can exceed parallel and hold it (hanging). Couldn’t do anything on the ground now can get into position (but can’t hold it).
4. Skin the cat and crow: couldn’t do either of these things at all and now feel very confident with the basic movement!

Alaina
Age 33, Cross Fitter

“The program is super beginner friendly and you will 1000% see and be surprised by the results!”

Program Highlight:
“I hit 10 pull-ups in a row on the last week of the program!”

How did the program go? What did you love about it? 
I was just really proud that I stuck with it! I’ve never done a workout program like this before (I’ve done running-specific training but not gym-specific) I also love that it forced me to learn new skills that I never thought I could/had the desire to do. It pushed my body in ways I never imagined.”

Ashlan
Age 23, Rock Climber

“You will be 100% guaranteed to learn beginner calisthenics with this program! It is very worth the investment and time.”

Most Improved Exercises:
1. Dips: I can effectively do regular dips when previously I struggled to get 2 in consecutively!
2. Pull-ups: I can do 8 pull ups with great form. Previously I could only do only up to 3 with struggle.
3. Hanging raises: I could only swing before and now I can properly do them, although I can’t full my legs allllll the way up to bar, I can pull them up straight leg forward. 

How did the program go? What did you love about it? 
“The 8 week program went wonderfully. I loved learning new skills (like the crow pose and L-sit) and learned how to properly execute exercises and do them more effectively (like pull ups and dips). I will continue practicing all of the exercises and skills learned. I am interested in the intermediate program.”
 

Stephanie
Age 33

Not a Calisthenics Beginner?

My beginner program is designed for those who can up to/less than:

  • 10 pull-ups
  • 10 bodyweight dips
  • 10-second L-sit
  • 20+ push-ups in a row

Normally, most trained beginners are already good at one of the above. We’ll strengthen what you’re already good at while bringing up all your other fundamentals. 

You belong to the intermediate calisthenics program if you can do 98% of the above exercises. Sign up now to be notified when the next program gets released! I’ll also send you a discount code. The intermediate program will be heavily focused on lever training, so your fundamentals must be strong to enter. 

If you’re looking for one-on-one coaching, email me for details at summer@summerfunfitness.com.

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