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Free Download Udemy - Calisthenics Basic Course Published 9/2024 MP4 | Video: h264, 1920x1080 | Audio: AAC, 44.1 KHz Language: English | Size: 1.14 GB | Duration: 0h 50m Get your entry ticket to the world of Calisthenics. Get stronger with just your body weight! What you'll learn Strength Development Joint Strengthening Increased Endurance Perfecting Form and Technique Injury Prevention Core Strengthening Flexibility Enhancement Posture Alignment Requirements Experience Not Required Required Equipment: High bar, Low bar, Dip bars / Parallets, Resistance band (thick), Yoga Mat Description With over 120,000 followers on social media and a growing audience, I've helped countless people improve their calisthenics skills and achieve their fitness goals. Now, I'm offering you the same opportunity through this specially designed course. Whether you're just starting out and find pull-ups or push-ups challenging, or you're looking to strengthen your core and legs, this course is exactly what you need to take your training to the next level.By the end, you'll feel stronger, more resilient, and ready for more advanced workouts. Best of all, you won't need a gym membership-just a nearby sportyard or the comfort of your own home will be enough. I've carefully selected the most effective bodyweight exercises, providing you with a clear, progressive plan that ensures results. Each week, the intensity and variety will increase, keeping your workouts both challenging and enjoyable.Why choose this course?Accessible and convenient: No need for expensive gym equipment. You can train anywhere!Proven success: I've helped thousands of people see real improvements, and you can be next.Beginner-friendly: Whether you're new to calisthenics or just want to improve, this course is designed to meet you where you are.Structured progression: Each week builds on the last, ensuring consistent improvement.Engaging routines: I've made sure to include a variety of exercises to keep things fresh and fun.Balanced development: You'll target all major muscle groups, building not just strength but endurance and flexibility too.This course is more than just a workout-it's your chance to unlock your full potential. Join now and start your journey toward a stronger, more confident version of yourself! Overview Section 1: My Story Lecture 1 My Story Section 2: Introduction in Course Lecture 2 Introduction Section 3: About the Course Lecture 3 About the Course Section 4: What Equipment Do You Need During the Course Lecture 4 What Equipment Do You Need During the Course Section 5: Answers & Questions Lecture 5 FAQ Section 6: General Warm-Up (15 Minutes) Lecture 6 General Warm-Up Section 7: Week 1 / Day 1: Push-Ups & Core Lecture 7 Incline Push-Ups (~70 cm) - 3 Sets of 10-12 reps (Rest: 90-120 seconds) Lecture 8 Australian Pull-ups (bent legs) - 3 sets of 8-10 reps (Rest: 90-120 seconds) Lecture 9 Bodyweight Squats - 3 sets of 15 reps (Rest: 90-120 seconds) Lecture 10 Knee Raises (on dip bars) - 3 sets of 10-12 reps (Rest: 30-60 seconds) Lecture 11 Crunches - 3 sets of 15 reps per side (Rest: 30-60 seconds) Section 8: Week 1 / Day 2: Pull and Lower Body Lecture 12 Assisted Pull-ups with Leg Support - 3 sets of 6-8 reps (Rest: 90-120 seconds) Lecture 13 Chair Dips - 3 sets of 10 reps (Rest: 90-120 seconds) Lecture 14 Tuck-Ups - 3 sets of 12-15 reps (Rest: 30-60 seconds) Lecture 15 Reverse Tabletop - 3 sets of 8-10 reps (Rest: 60-90 seconds) Section 9: Week 1 / Day 3: Full Body Conditioning Lecture 16 Australian Chin-ups (knees bent) - 3 sets of 8 reps (Rest: 90-120 seconds) Lecture 17 Scapular Pull-ups - 3 sets of 10 reps (Rest: 60-90 seconds) Lecture 18 Knee Push-ups - 3 sets of 10-12 reps (Rest: 90-120 seconds) Lecture 19 Plank Jump-Ins - 3 sets of 12-15 reps per leg (Rest: 60 seconds) Lecture 20 Deep Squats - 3 sets of 15 reps (Rest: 90-120 seconds) Lecture 21 Superman Holds - 3 sets of 20 seconds (Rest: 60 seconds) Section 10: Week 1 / Day 4: Core and Upper Body Stabilization Lecture 22 Bar Hanging - 3 sets of 20-30 seconds (Rest: 60-90 seconds) Lecture 23 Scapular Push-ups in High Plank - 3 sets of 10 reps (Rest: 60 seconds) Lecture 24 Crunches with Clap Under Knees - 3 sets of 15-20 reps (Rest: 30-60 seconds) Lecture 25 Calf Raises - 3 sets of 20 reps (Rest: 60 seconds) Lecture 26 Tuck Hollow Hold - 3 sets of 20-30 seconds (Rest: 60 seconds) Lecture 27 Motivational Speech: Week 1 Section 11: Week 2 / Day 2: Pull and Core Lecture 28 Assisted Pull-ups (Leg Support) - 3 sets of 6-8 reps (Rest: 90-120 seconds) Lecture 29 Chair Dips - 3 sets of 8-10 reps (Rest: 90-120 seconds) Lecture 30 Knee Raises on Dip Bars - 3 sets of 15 reps (Rest: 90-120 seconds) Lecture 31 Bodyweight Squats - 3 sets of 15-20 reps (Rest: 90-120 seconds) Lecture 32 Reverse Plank - 3 sets of 20-30 seconds (Rest: 60 seconds) Section 12: Week 2 / Day 1: Upper Body and Core Lecture 33 Hand Walkouts - 3 sets of 8 reps (Rest: 90-120 seconds) Lecture 34 Incline Push-ups - 3 sets of 12 reps (Rest: 90-120 seconds) Lecture 35 Australian Pull-ups (straight legs) - 3 sets of 8-10 reps (Rest: 90 seconds) Lecture 36 Side Crunches - 3 sets of 15 reps per side (Rest: 30-60 seconds) Lecture 37 Lying Side Bends - 3 sets of 20 seconds (Rest: 30-60 seconds) Section 13: Week 2 / Day 3: Full Body Strength Lecture 38 Australian Chin-ups - 3 sets of 8 reps (Rest: 90-120 seconds) Lecture 39 Scapular Pull-ups - 3 sets of 10 reps (Rest: 90-120 seconds) Lecture 40 Elbow to Hand Plank - 3 sets of 10 reps (Rest: 90-120 seconds) Lecture 41 Plank Jump-Ins - 3 sets of 12-15 reps per leg (Rest: 60-90 seconds) Lecture 42 Side-to-Side Squats - 3 sets of 12 reps per side (Rest: 90-120 seconds) Lecture 43 Plank with Arm Lift - 3 sets of 10 reps per arm (Rest: 60 seconds) Section 14: Week 2 / Day 4: Grip and Core Stability Lecture 44 Bar Hanging - 3 sets of 30 seconds (Rest: 60-90 seconds) Lecture 45 Scapular Push-ups in High Plank - 3 sets of 10-12 reps (Rest: 60-90 seconds) Lecture 46 Tuck Hollow Hold - 3 sets of 30 seconds (Rest: 60 seconds) Lecture 47 Calf Raises - 3 sets of 25-30 reps each leg (Rest: 60 seconds) Lecture 48 Motivational Speech: Week 2 Section 15: Week 3 / Day 1: Push and Core Lecture 49 Negative Push-ups + Push-up from Knees - 3 sets of 6-8 reps each (Rest: 90 sec) Lecture 50 Australian Pull-ups - 3 sets of 8-10 reps (Rest: 90-120 seconds) Lecture 51 Deep Squats - 3 sets of 20 reps (Rest: 60-90 seconds) Lecture 52 Tuck-Ups - 3 sets of 12-15 reps (Rest: 60 seconds) Lecture 53 Side Crunches - 3 sets of 20 reps (Rest: 30-60 seconds) Section 16: Week 3 / Day 2: Pull and Lower Body Lecture 54 Jumping Pull-ups - 3 sets of 6-8 reps (Rest: 90-120 seconds) Lecture 55 Chair Dips - 3 sets of 10-12 reps (Rest: 90-120 seconds) Lecture 56 Crunches with Clap Under Knees - 3 sets of 20 reps (Rest: 60 seconds) Lecture 57 Reverse Plank - 3 sets of 30 seconds (Rest: 60 seconds) Section 17: Week 3 / Day 3: Full Body Conditioning Lecture 58 Jumping Chin-ups - 3 sets of 6-8 reps (Rest: 90-120 seconds) Lecture 59 Scapular Pull-ups - 3 sets of 10-12 reps (Rest: 60-90 seconds) Lecture 60 Incline Push-ups (~30 cm) - 3 sets of 10 reps (Rest: 90-120 seconds) Lecture 61 Mountain Climbers - 3 sets of 25-30 seconds (Rest: 60 seconds) Lecture 62 Jump Squats - 3 sets of 10 reps (Rest: 90-120 seconds) Lecture 63 Superman Holds - 3 sets of 25-30 seconds (Rest: 60 seconds) Section 18: Week 3 / Day 4: Core and Stability Lecture 64 Bar Hanging - 3 sets of 35 seconds (Rest: 60-90 seconds) Lecture 65 Scapular Push-ups in Low Plank - 3 sets of 10-12 reps (Rest: 60 seconds) Lecture 66 Single Leg Calf Raises - 3 sets of 10-12 reps per leg (Rest: 60 seconds) Lecture 67 Side Plank - 3 sets of 30 seconds per side (Rest: 60 seconds) Lecture 68 Motivational Speech: Week 3 Section 19: Week 4 / Day 1: Push and Cardio Lecture 69 Negative Push-ups + Push-up from Knees - 3 sets of 8-10 reps (Rest: 90 seconds) Lecture 70 Banded Pull-ups - 3 sets of 6-8 reps (Rest: 90-120 seconds) Lecture 71 Jump Squats - 3 sets of 10-12 reps (Rest: 90-120 seconds) Lecture 72 Lying Side Bends - 3 sets of 25-30 seconds (Rest: 30-60 seconds) Section 20: Week 4 / Day 2: Pull and Core Lecture 73 Negative Pull-Ups - 3 sets of 6-8 reps (Rest: 90-120 seconds) Lecture 74 Crunches with Clap Under Legs - 3 sets of 17-20 reps (Rest: 60 seconds) Lecture 75 Chair Dips - 3 sets of 10-12 reps (Rest: 90-120 seconds) Lecture 76 Tuck-Ups - 3 sets of 15-17 reps (Rest: 60 seconds) Lecture 77 Reverse Plank - 3 sets of 35-40 seconds (Rest: 60 seconds) Section 21: Week 4 / Day 3: Full Body Strength Lecture 78 Jumping Pull-ups - 3 sets of 6-8 reps (Rest: 90-120 seconds) Lecture 79 Scapular Pull-ups - 3 sets of 12 reps (Rest: 90-120 seconds) Lecture 80 Incline Push-ups (~30 cm) - 3 sets of 10-12 reps (Rest: 90-120 seconds) Lecture 81 Plank Jump-Ins - 3 sets of 15-19 reps (Rest: 90-120 seconds) Lecture 82 Side-to-Side Squats - 3 sets of 12 reps per side (Rest: 90-120 seconds) Lecture 83 Plank with Arm Lift - 3 sets of 10 reps per arm (Rest: 60-90 seconds) Section 22: Week 4 / Day 4: Core and Endurance Lecture 84 Bar Hanging - 3 sets of 40 seconds (Rest: 60-90 seconds) Lecture 85 Scapular Push-ups in Low Plank - 3 sets of 12 reps (Rest: 60-90 seconds) Lecture 86 Hollow Hold - 3 sets of 30-35 seconds (Rest: 60 seconds) Lecture 87 Single Leg Calf Raises - 3 sets of 15 reps per leg (Rest: 60 seconds) Lecture 88 Motivational Speech: Week 4 This course is suitable for beginners and people who have just started their journey in calisthenics. 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Free Download Udemy - Bodyweight Calisthenics Workout Guide Published 9/2024 Created by Cristian Alberto | 200+ Alunos MP4 | Video: h264, 1280x720 | Audio: AAC, 44.1 KHz, 2 Ch Genre: eLearning | Language: English | Duration: 39 Lectures ( 1h 5m ) | Size: 1.41 GB A complete guide to gaining muscle, losing fat and mastering over 30 calisthenics exercises What you'll learn: Start practicing calisthenics Perform your first pull-ups Lose weight and gain muscle mass Practice healthy exercises Gain more flexibility and body control Calisthenics skills for beginners Gymnastic exercises Requirements: No experience is required to take this course Description: Welcome to our course "Bodyweight Calisthenics Workout Guide" a comprehensive journey to explore and master a variety of movements in calisthenics practice! Get ready to dive deep into this dynamic universe that utilizes body weight to enhance strength, flexibility, and endurance.This course is a valuable resource for calisthenics enthusiasts of all levels, providing a detailed understanding of over 30 movements, from basic to advanced. With expert guidance, you will be led through each technique, refining your execution and understanding for exceptional performance.We go beyond conventional physical training; this is a plunge into the art of calisthenics that transcends exercises, influencing habits and mindsets for a more balanced and fulfilling life. Through practice, discover how to align mind and body, creating not only strong muscles but also a focused mental state and robust emotional health.Throughout the course, you will develop skills to create customized sequences, adaptable to your pace and specific goals. Challenge yourself, surpass limits, and explore your full potential through these exciting movements.Join us on this stimulating journey! Unlock your full potential, expand your understanding of calisthenics, and embrace a new lifestyle filled with energy and vitality provided by this incredible practice. Start with us on this journey! Who this course is for: Calisthenics beginners For those who want to lose fat and gain muscle mass For those who want to improve fitness and conditioning For those looking to start a healthy sporting practice For those who wish to master some gymnastic exercises Homepage https://www.udemy.com/course/calisthenics-workout-guide/ Rapidgator https://rg.to/file/555f8751bbc4e93c1b43b4c7b5277d2f/riviq.Bodyweight.Calisthenics.Workout.Guide.part1.rar.html https://rg.to/file/fe3c410cc5b929cb4a45a85f45ccdc3d/riviq.Bodyweight.Calisthenics.Workout.Guide.part2.rar.html Fikper Free Download https://fikper.com/AdE69EoBfs/riviq.Bodyweight.Calisthenics.Workout.Guide.part1.rar.html https://fikper.com/iSgJoUrIDe/riviq.Bodyweight.Calisthenics.Workout.Guide.part2.rar.html No Password - Links are Interchangeable

Udemy - Calisthenics: Full Body Weight Training with No Gym English | 1 Hours | AVC (.MP4) 1280x720 15fps | AAC 44.1KHz 2ch | 1.66 Gb Genre: eLearning Learn how to do weight training with just the weight of your body from your home, office or a park, and without a gym. Learn how to work out your entire body with natural exercises and movements, just using your body weight! With these exercises you will never need to join a gym, and will be able to put them together into a routine that you can do from your home, office, or a nearby park. Calisthenics is a fantastic way to work out, and that is what some of the most fit looking people tend to prefer. Save Thousands Of Dollars You Would Spend On A Gym Do you currently go to the gym, or are thinking of going there? The calisthenics exercises and routines you will learn in this course will help you avoid the gym, and save you thousands of dollars in gym fees over your lifetime. Follow The Course Lectures For A Full Body Workout Every day you can give yourself an amazing full body workout by simply following the lectures in this course. You can even make this an aerobic workout by adding a quick pace to the exercises that you do, or a workout focused more on body building and muscle building if that is what you want. This course can function as a class you might take in a gym. DOWNLOAD http://rapidgator.net/file/857c364ea41adb8025ed0d817979c8cf/Calisthenics.part1.rar.html http://rapidgator.net/file/daf39356a47eb56bfa7ed2aa6869fa32/Calisthenics.part2.rar.html http://rapidgator.net/file/506c31947125deecbe7d5c3b4165e819/Calisthenics.part3.rar.html http://rapidgator.net/file/f458d0178752bf0a069bc6814d55a4fb/Calisthenics.part4.rar.html http://uploaded.net/file/pu3b28j0/Calisthenics.part1.rar http://uploaded.net/file/eiggzn9t/Calisthenics.part2.rar http://uploaded.net/file/3lgfvpMb/Calisthenics.part3.rar http://uploaded.net/file/s5ryoi77/Calisthenics.part4.rar http://www.uploadable.ch/file/kHCpBWMvBM5D/Calisthenics.part1.rar http://www.uploadable.ch/file/eGyt22q3RhRv/Calisthenics.part2.rar http://www.uploadable.ch/file/Z4jkJCKkZbJF/Calisthenics.part3.rar http://www.uploadable.ch/file/A69SgtzdZDcn/Calisthenics.part4.rar http://www.hitfile.net/1sdp/Calisthenics.part1.rar.html http://www.hitfile.net/1saT/Calisthenics.part2.rar.html http://www.hitfile.net/1sfz/Calisthenics.part3.rar.html http://www.hitfile.net/1scZ/Calisthenics.part4.rar.html