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 like pull-ups, crow pose, toes to bar, skin the cats and more (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 (pull-ups, push-ups, dips, toes to bar, l-sit’s and more), improve your mobility and learn some fun new skills
8 weeks, 4 days per week, 60-75 minute workouts
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
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:
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
What if I'm brand new to working out?
If you’re new to working out in general, I’d recommend starting with my 3-Day True Beginner Calisthenics Program instead.
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.
How does the program work?
Once you’ve purchased the program, you’ll receive a link to download the app.
The app will populate with your program the MONDAY after purchase (at midnight Monday morning according to your timezone).
On that Monday, you will open up the app, click on today’s workout, then follow the exercises in order, inputting your reps and hold times as you go.
Your entire 8 week workout schedule will populate on your calendar as soon as the program begins.
If you fall behind on your workouts, you can always update your calendar.
You can also adjust your schedule within the app as needed, or you can reach out to Summer for assistance.
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 see results. Having the time restraint will hopefully help you to see the program through.
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 $9.99CAD a month, which still includes the group coaching. Cancel anytime. You also have the option to build your own workouts using my 300+ exercise tutorial library and app.
If you’re ready to move to a new program afterwards (like my handstand or intermediate calisthenics program), you will receive 15% off for being a returning customer.
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 >
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. 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.
I highly recommend the program to anyone looking to boost their fitness and feel amazing! Coach Summer’s 8-week beginner calisthenics program was a game-changer for me! Not only did my strength and control improve dramatically, but my overall health skyrocketed.“
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
“I am very goal motivated so having such a thorough workout plan made me excited and look forward to each day especially when skills were added. I am 40 years old and wish I had started calisthenics in my 30s! I have purchased and completed many different programs and Summer’s is the one I’ve seen the most progress in the shortest amount of time! Results are guaranteed if you put the effort in!”
Kylene
Age 41
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
“This is for anyone and everyone. Summer offers a complete program on how to get started. Her coaching and feedback will help you progress week to week and there are so many things to continue to work on. And it is never too late to start. I am 50.“
Jolene
Age 50
“The program went seamlessly. I loved everything about it, and I learned so much more about calisthenics-specific training that I will now incorporate into my normal training plans. I am also SO much more excited to workout, and I feel like a little kid again playing around in the gym.”
Kayla
Age 33
“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
“I finally found a program and type of exercise that I actually enjoyed and didn’t get bored of after a couple achievements. The program felt like a game, and I was pushing myself to get new skills and evolve. All in all super rewarding and fun, I’ll continue to the handstand program next! I have recommended the program to many people already. Plus, you can always turn to the group chat if you have any questions.“
Veera
Age 32
“You will be 100% guaranteed to learn beginner calisthenics with this program!
It is very worth the investment and time. 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 can do 8 pull ups with great form. Previously I could only do only up to 3 with struggle.”
Stephanie
Age 33
“It’s really nice to have a program that focuses on strength and mobility rather than body shape. You focus on athletics goals not body look ! I saw progress really fast and built a tons of confidence! I don’t feel at loss at the gym anymore. First program that I follow through and made me happy to go everyday”
Romane
Age 30
“The program has a great app with video demos with good explanations for each exercise.“
Slavich
Age 50
“I was so resistant because I’ve been lifting weights for so long, the transition to calisthenics was so hard but I am so proud of myself for being consistent and not going back to my comfort zone.
Honestly, I saw improvements in every exercise. I am still a beginner, but I can now do pullups with a lighter band, do my dips super slow, I almost have a full split and my grip got stronger. I definitely feel way stronger than when I first started the program!“
Maha
Age 46
“The calisthenics program was great! I started out not knowing most of the exercises and the first 4 weeks really helped me understand how to focus on form and not try to force reps. In the last 3 weeks I really started to see major improvements. It’s definitely helped with my posture which I wasn’t expecting and also just overall confidence.
I went from 1 pull-up starting on tiptoes to 2.5 with no band. My pushups improved from 5 to 12 and form got better. I could not do a single dip but can now do 4“
Elizabeth
Age 43
“The program was great and I really like everything about it. I loved that it has everything my body needs; strength, mobility, and flexibility. I feel very motivated and excited to exercise. I learned that at the age I’m in now, anything is possible with the right training, good form and consistency. I’m definitely stronger; I was amazed how fast my body has been getting stronger in just a few weeks.“
Badriah
Age 50
“This is a great program to introduce you to the fundamentals of calisthenics training and always gives you new goals to work towards.“
Carrie
Age 19
“I started this program as a total calisthenics and strength training beginner. The program was great for giving me a structured way to develop my skills and get stronger. I am now able to do a pull-up and able to use a much lighter band for multiple reps, which was a big goal for me.“
Nadia
Age 26
“I have completed the beginner program and absolutely LOVED it. Wow. I’ve observed increased muscle bulk gain in my upper body, and improved control, stability and strength! I look forward to opening the app to follow the program.“
Camille
Age 45
“I loved this program! I learned lots of new exercises I had never done before and especially enjoyed the upper body and mobility. I was kind of in a rut before this so I loved the guided lessons and progress that I saw. I feel like I was excited to come to the gym and over all just felt proud of myself for working towards a goal.“
Sarah
Age 27
“The program was so diverse, offered such a range of exercises both in strength and in flexibility! Thanks to Summer’s coaching and her ability to be so detailed and focussed I learned how to do a PROPER push for the first time in 33 years of my life! The program opens up a whole new world!!! It really allows you to explore you body and start to notice strength and flexibility in muscles you may have never used before.“
Carla
Age 34
“I really enjoyed the structure of the program, it’s well-rounded in terms of push/pull/core, has a bunch of mobility work, and lots of support for all levels with the videos and group chat. I will definitely be back for the intermediate calisthenics program!“
Andrea
Age 37
“The videos tutorials are easy to watch, you can always find a way to do the movement or an easier or harder variation with a clear, concise explanation. The app is great, easy to follow and the timers are so awesome! I really liked this program, I felt that I was making progress on everything. One thing I noticed is that I became more aware and conscious of my movements in ALL my workouts not just my calisthenics ones and thus all my workouts became better quality. Which meant my strength and flexibility and endurance all keep going up! I’m excited to workout too, I really enjoyed the program!!”
Amy
Age 48
“Overall, this calisthenics program gave me exactly what I was looking for and needed. I love the purposefulness behind every workout and exercise – it helped me reach my goal of 1 pullup way sooner than I expected and sooner than I would have gotten it through just following any workout video once a week.
I also loved how easy it was to translate the exercises into at-home alternatives. I learned how much work and strength it takes to control your own body. I feel stronger and more fluid in my body (if that’s a thing:). This program left me excited to learn more Calisthenics with Summer.“
Lucy
Age 24
“This calisthenics program was great! The workouts were easily adjusted to make them easier or harder when needed. I liked the content and variety with each days workout. I feel like overall strength, flexibility and muscle definition increased.“
Audrey
Age 40
Not a Calisthenics Beginner?
My beginner program is designed for those who can do 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. If you can hit all of the reps listed above, then you belong in the intermediate calisthenics program.
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