The Calisthenics Bible - The Complete 4-In-1 Strength System

One Program. Total Body Transformation. Master Calisthenics, Handstands, and Hybrid Strength.

What you'll learn

Master calisthenics basics: Learn proper technique and progression for push-ups, pull-ups, squats, and core exercises.

Develop handstand skills: Achieve balance, alignment, and strength for controlled, safe handstand practice.

Integrate hybrid training: Combine calisthenics and weightlifting for enhanced strength, muscle growth, and performance.

Design personalized workouts: Learn to create a step-by-step training plan tailored to your individual goals.

Requirements

Beginner-Friendly: No prior experience is required—perfect for anyone ready to transform.

Basic Fitness: A modest level of activity helps, but it's not mandatory to start.

Minimal Equipment: A pull-up bar, yoga mat, and safe practice space are ideal.

Optional Tools: Dumbbells, kettlebells, and a wall for handstand support can enhance your training.

Access Essentials: A device with internet to stream videos and follow along.

Description

Introducing The Ultimate Calisthenics Bundle: A Four-Course Program for Unbeatable Strength, Control, and Progress!This exclusive bundle is your all-in-one ticket to transforming your body and elevating your training—whether you're just starting out or pushing your limits as a seasoned athlete.Course Highlights:The Fundamentals of Calisthenics:Master essential moves with step-by-step tutorials and science-backed training plans that build strength, technique, and body control. Lay the perfect foundation for all your fitness goals.Handstand Course:Unlock the secrets to a perfect handstand by developing balance, upper-body strength, and proper alignment. Benefit from mobility drills and expert tips designed to boost your confidence.The Hybrid Program: Calisthenics & Weightlifting:Experience the best of both worlds by combining bodyweight training with strategic weightlifting. Accelerate muscle growth and enhance functional strength with programs that deliver explosive results.Calisthenics Essentials: The Key Moves Explained:In this concise 40-minute course, get a clear introduction to core movements—push, pull, lower body, and core exercises. Learn the principles of safe progress, avoid common pitfalls, and perfect your technique, making it ideal for beginners or anyone in need of a refresher.What’s Inside?Nearly 5 hours of video material packed with expert guidance.149 lessons designed to give you a comprehensive, flexible roadmap for your fitness journey.Training you can do anywhere—at home, outdoors, or in the gym.Why Choose This Bundle?With over a decade of coaching experience, every course in this bundle is meticulously crafted to help you build lasting strength, balance, and control. Whether you’re aiming to master advanced calisthenics skills or simply refine your technique, this bundle is your stepping stone to extraordinary progress.Ready to revolutionize your training? Take the first step toward a stronger, more controlled you with The Ultimate Calisthenics Bundle!

Overview

Section 1: Calisthenics Fundamentals: Strength Training and Skills - Welcome

Lecture 1 Explanation

Lecture 2 A Warm Welcome

Lecture 3 My Story: How I Started My Calisthenics Journey

Lecture 4 The Benefits of Calisthenics: Strength, Body Control, and Flexibility

Lecture 5 Course Overview: What to Expect

Lecture 6 Motivation

Section 2: Building Your Foundation

Lecture 7 Why Warming Up Matters: Injury Prevention and Performance Boost

Lecture 8 Effective Warm-Up Exercises: Jumping Jacks and More

Lecture 9 Jumping Jacks

Lecture 10 Knee Raises

Lecture 11 Hand Walkouts

Lecture 12 Hand Walkouts 2. view

Lecture 13 Hand Walkout Variation

Lecture 14 Mountain Climber

Lecture 15 Easy Warumup Routine

Lecture 16 Summary

Section 3: Push Area Basics

Lecture 17 Introduction to Push Movements

Lecture 18 Light Push-Ups

Lecture 19 Push-Ups

Lecture 20 Negativ Push-Ups

Lecture 21 Light Pike Push-Ups

Lecture 22 Pike Push-Ups

Lecture 23 Pseudo Planche Push-Ups

Lecture 24 Diamant Push-Ups

Lecture 25 Dips with Resistance Band

Lecture 26 Dips with Chairs

Lecture 27 Dips

Section 4: Pull Area Basics

Lecture 28 Introduction to Pull Movements

Lecture 29 Australian Rows/TRX Rows

Lecture 30 Archer Rows

Lecture 31 Pull-Ups with Resistance Band 1

Lecture 32 Pull-Ups with Resistance Band 2

Lecture 33 Negative Pull-Ups

Lecture 34 Chin-Ups

Lecture 35 Pull-Ups

Lecture 36 Isometric Pull-Ups

Section 5: Leg Area Basics

Lecture 37 Introduction to Leg Movements

Lecture 38 Sqauts

Lecture 39 Lunges

Lecture 40 Assisted Pistol Squats

Lecture 41 Pistol Squats

Section 6: Core Area Basics

Lecture 42 Introduction to Core Movements

Lecture 43 Hollow Holds

Lecture 44 Leg Raises

Lecture 45 Jackknife

Lecture 46 L-Sit

Lecture 47 Planke Variation

Lecture 48 Side Planke Rotation

Lecture 49 Planke to Push-Up

Section 7: Calisthenics Skills: Your first Movement - The Handstand

Lecture 50 Introduction to the Handstand

Lecture 51 Implementation

Lecture 52 The Crow - Your first "Handstand"

Lecture 53 Deep Pike Push-Ups

Lecture 54 Handstand Wall Walk

Lecture 55 Handstand - how to leave the wall

Lecture 56 Handstand on Paralettes

Lecture 57 Handstand on the Floor

Lecture 58 Handstand Back Wall

Lecture 59 High Pike Push-Ups

Lecture 60 Wall Handstand Push-Ups

Lecture 61 Free Handstand Push-Ups

Section 8: Calisthenics Skills: Your first Movement - The Backlever

Lecture 62 Introduction to the Backlever

Lecture 63 Skin the cat

Lecture 64 Tuck Backlever

Lecture 65 1 Leg Backlever

Lecture 66 Straddle Backlever

Lecture 67 Advanced Tuck Backlever

Lecture 68 Backlever

Section 9: Calisthenics Skills: Your first Movement - The Frontlever

Lecture 69 Introduction to the Frontlever

Lecture 70 Implementation - Shoulderposition + Tuck und Advanced Tuck

Lecture 71 Frontlever Layout

Lecture 72 Frontlever Straddle/1Leg

Lecture 73 Full Frontlever

Lecture 74 Training with Resistance Band

Section 10: Calisthenics Skills: Your first Movement - The Human Flag

Lecture 75 Introduction to the Human Flag

Lecture 76 Implementation - Handposition is Key

Lecture 77 Tuck Flag (negativ)

Lecture 78 Advanced Tuck Flag

Lecture 79 1 Leg Flag

Lecture 80 Full Human Flag

Section 11: Cooldown - The phase after your training

Lecture 81 Why cooldown? - "I don't feel like doing that!"

Lecture 82 A simple routine as an example

Section 12: Your training plan: structure for your own plan

Lecture 83 Introduction

Lecture 84 Your training plan - structure for your own plan

Lecture 85 5, 12 or 15 repetitions?

Lecture 86 The importance of regeneration and recovery

Lecture 87 "Motivational slump" - what now?

Section 13: Motivation and Conclusion

Lecture 88 How to maintain and build on your progress

Lecture 89 What I would have liked to have known earlier

Lecture 90 Final message: Your body, your success

Lecture 91 Supplements - what is often forgotten

Section 14: 2. Course: Handstand with structure and confidence - Theoretical Knowledge

Lecture 92 Introduction

Lecture 93 My Story: How I Started My Calisthenics Journey

Lecture 94 What is the Handstand and Why is it So Valuable?

Lecture 95 Anatomical Basics: Which Muscles Are Engaged?

Lecture 96 Body Alignment Basics: Tension and Positioning in the Handstand

Lecture 97 Mental Strength and Patience: Why the Mind Is Just as Important as the Body

Section 15: Preparatory Exercises and Mobility

Lecture 98 Wrist and Shoulder Mobility

Lecture 99 Core Stability: Exercises to Activate the Core

Lecture 100 Shoulder and Back Stretching: Improving Flexibility

Lecture 101 Preparatory Balance Exercises

Lecture 102 Wrist Strengthening and Injury Prevention

Section 16: Handstand Progression Levels

Lecture 103 Introduction to the Progression Plan: From Wall-Assisted to Free Handstand

Lecture 104 Wall-Assisted Handstand – Safe Entry and First Holding Exercises

Lecture 105 The ABCs of Handstand Technique

Lecture 106 Wall Walks for Increased Strength and Balance

Lecture 107 Tuck Push-Offs from the Wall

Lecture 108 Free Push-Off from the Wall

Lecture 109 Learning Kick-Ups

Lecture 110 Learning the "Free Fall" Without Fear

Lecture 111 Increasing Hold Time – Exercises for Greater Stability

Lecture 112 Exercises for Fine-Tuning & Control

Section 17: Error Analysis

Lecture 113 Identifying and Targeting Strength Deficits (e.g., Lack of Shoulder Strength)

Lecture 114 Balance Errors: Why You Fall Forward or Backward

Lecture 115 Common Beginner Mistakes in Technique

Lecture 116 Managing Setbacks and Overcoming Fear of Falling

Lecture 117 Conclusion + Checklist for a Clean Handstand Technique

Section 18: 3. Course The Hybrid Program: Calisthenics & Weightlifting combined - Intro

Lecture 118 Welcome and course overview

Lecture 119 Who am I

Lecture 120 Benefits of combining calisthenics and weightlifting

Lecture 121 Fundamental principles of hybrid training

Section 19: Foundations of Calisthenics and Weightlifting

Lecture 122 Proper technique for bodyweight exercises (push-ups, pull-ups, squats)

Lecture 123 Introduction to weightlifting part 1

Lecture 124 Introduction to weightlifting part 2

Lecture 125 Safety considerations and injury prevention

Section 20: Training Planning and Progression

Lecture 126 Warm-up

Lecture 127 Developing a personalized training plan

Lecture 128 How many reps?

Lecture 129 Progression methods for bodyweight and weighted exercises

Lecture 130 Incorporating mobility and stability exercises

Section 21: Specific Hybrid Techniques

Lecture 131 Adding weightlifting to calisthenics

Lecture 132 Supersets and complex exercise combinations

Section 22: Calisthenics Skills and Strength Building

Lecture 133 Advancing to higher-level skills (human flag, front lever, handstand)

Lecture 134 Maximizing strength performance

Section 23: Recovery and Sustainability

Lecture 135 Strategies for recovery

Lecture 136 Long-term planning for continuous progress

Lecture 137 Maintaining motivation and goal setting

Section 24: Conclusion and Advanced Content

Lecture 138 Recap of key course takeaways

Lecture 139 Tips for application in everyday training

Lecture 140 Advanced resources and next steps

Section 25: 4. Course - Calisthenics Essentials: The Key Moves Explained - Baics

Lecture 141 Introduction & Philosophy

Lecture 142 Body Mechanics & Core Principles

Lecture 143 Key Training Concepts (Theory)

Section 26: Fundamental Movements Breakdown

Lecture 144 Pushing Movements

Lecture 145 Pulling Movements

Lecture 146 Lower Body & Core

Section 27: Planning & Progression

Lecture 147 Structuring a Simple Routine

Lecture 148 Common Mistakes & Pitfalls

Lecture 149 Next Steps & Advanced Outlook

This course is ideal for anyone ready to elevate their fitness, regardless of their current level. It's designed for beginners who want a solid foundation in bodyweight training, as well as for intermediate athletes seeking a structured, science-based approach. Participants who train at home, outdoors, or in the gym will benefit from clear, progressive instruction in calisthenics, handstand mastery, and hybrid training. If you're looking to build strength, improve balance, and create a personalized training plan that integrates bodyweight and weight training, this course is made for you.