Fitness

Calisthenics

Your Body Is the Gym

12 lessons4 modules9h 0m durationbeginner level

Instructor: StretchLearn Faculty

About this course

Calisthenics is a complete strength system built on mastering your own bodyweight across five movement patterns: push, pull, squat, hinge, and core. This course teaches beginners how to assess their starting point, select the right regression for each skill, and advance safely using volume, leverage, and tempo manipulation. You will finish with a personalised 3-day program and clear benchmarks for progressing to intermediate skills like full pull-ups, dips, pike push-ups, and the dragon flag.

Curriculum

Module 1: Movement Patterns and the Regression Ladder3 lessons

The Five Patterns — What They Are and Why They MatterPreview45m
Regression Logic — Finding Your Starting Point🔒45m
Assessing Mobility Limits That Block Skill Progress🔒45m

Module 2: Push and Pull Tracks3 lessons

The Push Track — Wall to Full Push-Up🔒45m
Dead Hang to Negative Pull-Up🔒45m
Pike Push-Up and the Vertical Push Track🔒45m

Module 3: Squat, Hinge, and Core Tracks3 lessons

Squat Progression — Bodyweight Squat to Bulgarian Split Squat🔒45m
Hinge Track — Nordic Curl Preparation and Single-Leg Hinge🔒45m
Core Track — Hollow Body, Plank, and Anti-Rotation🔒45m

Module 4: Programming, Recovery, and Progress Tracking3 lessons

Building Your 3-Day Beginner Program🔒45m
Progressive Overload Without Weights🔒45m
Tracking, Deloads, and Long-Term Progress🔒45m