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
8 weeks, 4 days per week
Easier & harder modifications for every exercise
Mobility training included
Program Starts Oct 2nd. Sign-up ahead of time to complete your intake videos before the first workout
Community support via a group chat
Specialized programming at a far cheaper rate than one-on-one coaching ($7.34 CAD/~$5.55 USD per workout)
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.
You're Not Alone
This program connects you with others at a similar point in their calisthenics journey to help motivate and support you.
Program Starts
Oct 2nd
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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 your dip bars or dumbbells)
- Bench
- Resistance bands (4 sizes is ideal)
- Some weights – We use a squat rack and light weights in the program – 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, and are mindful of your form.
With my progressive program that has been meticulously planned for your success, you will surely see a significant improvement in strength, body awareness, mobility and control by the end.
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 or cardio-based, it should be fine as long as you sleep well and prioritize rest.
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 in a preparatory phase and end on a strength phase with the 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 veried in age to make sure it worked for everyone, my youngest program tester was 22 and my elest 57.
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. After that, the app will sign you out. The program is progressive, week 1 is radically different than week 8. When you’re done, you will need to move on to a different training program to continue to see results, it wouldn’t make sense to redo the program.
My goal is to help you to see results. Having the time restraint will hopefully help you to see the program through.
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.
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
- 15 push-ups
- 5 toes to bar
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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