{"product_id":"how-to-start-calisthenics-from-zero","title":"How to start calisthenics from zero","description":"\u003ch3\u003e\n\u003cspan style=\"text-decoration: underline;\"\u003e\u003cb\u003eBuild your foundations, master your body\u003c\/b\u003e\u003c\/span\u003e\u003cb\u003e\u003c\/b\u003e\n\u003c\/h3\u003e\n\u003cp\u003eThis program was designed to finally help you know where to start. The idea is simple: lay solid foundations so you can train anywhere with your body weight, without getting lost in complicated tutorials.\u003c\/p\u003e\n\u003cp\u003e\u003cmeta charset=\"UTF-8\"\u003e\u003cspan\u003e🌍 \u003c\/span\u003e\u003cb data-index-in-node=\"3\" data-path-to-node=\"5\"\u003eAvailable in French and English with voice-over\u003c\/b\u003e\u003cspan\u003e \u003c\/span\u003e\u003ci data-index-in-node=\"61\" data-path-to-node=\"5\"\u003e(excluding introduction and end videos for the English version)\u003c\/i\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eIt is for:\u003c\/b\u003e\u003cb\u003e\u003c\/b\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cb\u003eComplete beginners\u003c\/b\u003e who want to start but don't know which movement to do first.\u003c\/li\u003e\n\u003cli\u003e\n\u003cb\u003eThose who already train\u003c\/b\u003e but feel stuck, often due to a lack of structure or basic technique.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cb\u003eWhy this program?\u003c\/b\u003e Because trying complex moves without foundations is the best way to get injured or discouraged. We will work together on strength (push and pull), deep core engagement, and balance, so you can progress cleanly and with a form you'll be proud of.\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eThe goal?\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003eLearn to move with control. We'll aim to unlock your first push-ups, your first pull-ups, the elbow lever, the shoulderstand, and your L-sit, while starting to get used to being upside down (handstand). The idea is for your body to become your own playground.\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003eWhat you get:\u003c\/b\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cb\u003eA complete structured program\u003c\/b\u003e over 4 weeks. (self-paced digital format).\u003c\/li\u003e\n\u003cli\u003e\n\u003cb\u003eAn evolving database\u003c\/b\u003e: This isn't a 4-week plan you discard afterwards. The exercises are adaptable to support you over several months of progression.\u003c\/li\u003e\n\u003cli\u003e\n\u003cb\u003e60 demonstrative videos with voice-over\u003c\/b\u003e: I explain verbally the positioning and mistakes to avoid for each exercise.\u003c\/li\u003e\n\u003cli\u003e\n\u003cb\u003eComplete sessions (50 min – 1h30)\u003c\/b\u003e with details on sets, repetitions, and rest times.\u003c\/li\u003e\n\u003cli\u003e\n\u003cb\u003eTechnical and mindset tips\u003c\/b\u003e to learn how to be patient with your body.\u003c\/li\u003e\n\u003cli\u003e\n\u003cb\u003eLifetime access\u003c\/b\u003e (mobile, tablet, computer).\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3 data-path-to-node=\"13\"\u003e\u003cspan style=\"text-decoration: underline;\"\u003eRequired equipment:\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp data-path-to-node=\"14\"\u003eNo need for a full gym, but some equipment is necessary to follow the program:\u003c\/p\u003e\n\u003cblockquote data-path-to-node=\"15\"\u003e\n\u003cp data-path-to-node=\"15,0\"\u003e\u003cb data-index-in-node=\"0\" data-path-to-node=\"15,0\"\u003eGood tip:\u003c\/b\u003e I am a \u003ca href=\"https:\/\/www.gornation.com\"\u003e\u003cb data-index-in-node=\"32\" data-path-to-node=\"15,0\"\u003eGORNATION\u003c\/b\u003e\u003c\/a\u003e ambassador, it's the brand I use daily. If you wish to equip yourself with professional quality material, you can use my code to support me and save 10% on your order. \u003cb data-index-in-node=\"224\" data-path-to-node=\"15,0\"\u003eMy Code: MATHILDE10\u003c\/b\u003e\u003c\/p\u003e\n\u003c\/blockquote\u003e\n\u003cp data-path-to-node=\"16\"\u003e\u003cb data-index-in-node=\"0\" data-path-to-node=\"16\"\u003e1. The essentials:\u003c\/b\u003e\u003c\/p\u003e\n\u003cul data-path-to-node=\"17\"\u003e\n\u003cli\u003e\n\u003cp data-path-to-node=\"17,0,0\"\u003e\u003cb data-index-in-node=\"0\" data-path-to-node=\"17,0,0\"\u003eParallettes:\u003c\/b\u003e This is the key tool to protect your wrists and increase your range of motion. I recommend \u003cstrong\u003e\u003ca href=\"https:\/\/www.gornation.com\/fr\/products\/premium-parallettes-max\"\u003ethe \u003ci data-index-in-node=\"110\" data-path-to-node=\"17,0,0\"\u003ePremium MAX\u003c\/i\u003e\u003c\/a\u003e\u003c\/strong\u003e (taller, ideal for L-sit) or the \u003cstrong\u003e\u003ca href=\"https:\/\/www.gornation.com\/fr\/products\/premium-parallettes-pro\"\u003e\u003ci data-index-in-node=\"174\" data-path-to-node=\"17,0,0\"\u003ePremium Pro\u003c\/i\u003e\u003c\/a\u003e\u003c\/strong\u003e models for perfect stability on the ground.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp data-path-to-node=\"17,1,0\"\u003e\u003cb data-index-in-node=\"0\" data-path-to-node=\"17,1,0\"\u003eResistance bands:\u003c\/b\u003e Essential to help you unlock your first pull-ups or push-ups.\u003cstrong\u003e \u003ca href=\"https:\/\/www.gornation.com\/fr\/products\/bandes-de-resistance-premium-pack?variant=43777256063242\"\u003ePlan for a 15kg resistance and a lighter 7kg one\u003c\/a\u003e\u003c\/strong\u003e.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp data-path-to-node=\"17,2,0\"\u003e\u003cb data-index-in-node=\"0\" data-path-to-node=\"17,2,0\"\u003eA pull-up bar:\u003c\/b\u003e In a street workout park, in the gym, or at home.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003cli\u003e\n\u003cp data-path-to-node=\"17,3,0\"\u003e\u003cb data-index-in-node=\"0\" data-path-to-node=\"17,3,0\"\u003eA wall and a support:\u003c\/b\u003e A wall for your handstands and a stable support (box, chair, couch) to elevate your feet.\u003c\/p\u003e\n\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp data-path-to-node=\"18\"\u003e\u003cb data-index-in-node=\"0\" data-path-to-node=\"18\"\u003e2. The \"Beginner Pack\" (Optional but recommended):\u003c\/b\u003e To train in the best conditions, you can add \u003ca href=\"https:\/\/www.gornation.com\/fr\/products\/proteges-poignets-perfomance\"\u003e\u003cb data-index-in-node=\"121\" data-path-to-node=\"18\"\u003ewrist wraps\u003c\/b\u003e\u003c\/a\u003e, \u003ca href=\"https:\/\/www.gornation.com\/fr\/products\/manchettes?variant=40390549536940\"\u003e\u003cb data-index-in-node=\"143\" data-path-to-node=\"18\"\u003eelbow sleeves\u003c\/b\u003e\u003c\/a\u003e (to keep joints warm), and \u003ca href=\"https:\/\/www.gornation.com\/fr\/products\/magnesie-liquide-premium-200ml\"\u003e\u003cb data-index-in-node=\"203\" data-path-to-node=\"18\"\u003echalk\u003c\/b\u003e\u003c\/a\u003e to prevent slipping.\u003c\/p\u003e\n\u003ch3\u003e\u003cb\u003eProgram organization:\u003c\/b\u003e\u003c\/h3\u003e\n\u003cp\u003eThe program is based on three pillars that we work on in parallel to progress without neglecting any part of your body:\u003c\/p\u003e\n\u003col\u003e\n\u003cli\u003e\n\u003cb\u003eThe Art of Balance (skills):\u003c\/b\u003e Learning to manage your body in space with the Handstand, Crow Pose, Headstand, Elbow lever, and Shoulderstand.\u003c\/li\u003e\n\u003cli\u003e\n\u003cb\u003eStrengthening (Your engine):\u003c\/b\u003e Building the necessary strength to achieve your first push-ups, pull-ups, Pike Push-ups, and L-sit.\u003c\/li\u003e\n\u003cli\u003e\n\u003cb\u003eA little mobility:\u003c\/b\u003e This is not a pure flexibility program, but I incorporate the minimum necessary into each session to protect your joints and assist you with compression and handstand movements.\u003c\/li\u003e\n\u003c\/ol\u003e\n\u003cp\u003e\u003cb\u003eA structured approach:\u003c\/b\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e\n\u003cb\u003eCompression work:\u003c\/b\u003e Essential for effective core engagement and a stable L-sit.\u003c\/li\u003e\n\u003cli\u003e\n\u003cb\u003ePlaying with your center of gravity:\u003c\/b\u003e Introduction to the Elbow Lever and handstand for control.\u003c\/li\u003e\n\u003cli\u003e\n\u003cb\u003eOptions for everyone:\u003c\/b\u003e Every difficult exercise has its simplified version (regression). No matter your starting level, you have an option to begin.\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cb\u003eFrequently Asked Questions (FAQ):\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003e1. I have no arm strength, can I start?\u003c\/b\u003e That's precisely the goal! The program is designed to build that strength. If you can't do a push-up or pull-up yet, we start with preparatory steps to get you there gradually.\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003e2. How many sessions per week?\u003c\/b\u003e It's flexible, between 3 and 4 sessions depending on your schedule. The key is consistency. I recommend taking a rest day after two consecutive sessions to let your joints recover.\u003c\/p\u003e\n\u003cp\u003e\u003cb\u003e3. Can I combine this program with gym training?\u003c\/b\u003e Yes, it's possible, but be mindful of your fatigue. Calisthenics demands a lot of energy from the nervous system. Listen to your body to avoid overtraining.\u003cb\u003e\u003c\/b\u003e\u003c\/p\u003e\n\u003ch3\u003e\u003cspan style=\"text-decoration: underline;\"\u003e⚠️\u003cb\u003e Important information:\u003c\/b\u003e\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003e\u003cb\u003eProgram format:\u003c\/b\u003e\u003c\/p\u003e\n\u003cp\u003eThis program is a self-paced digital program. It includes a structured PDF as well as pre-recorded demonstrative videos.\u003c\/p\u003e\n\u003cp\u003e -This is not personalized coaching.\u003c\/p\u003e\n\u003cp\u003e-No individual follow-up or real-time feedback is included.\u003c\/p\u003e\n\u003cp\u003eYour progress depends on your practice, consistency, and commitment. But I invite you to contact me on my social networks if you have any questions about the program or if you have difficulty understanding an exercise, don't hesitate!\u003c\/p\u003e\n\u003cp\u003e\u003cspan style=\"text-decoration: underline;\"\u003e\u003cb\u003eProduct access:\u003c\/b\u003e\u003c\/span\u003e\u003c\/p\u003e\n\u003cp\u003eAfter your purchase:\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eyou will receive a confirmation email\u003c\/li\u003e\n\u003cli\u003ethen a second email with access to the interactive PDF (ps: check your spam folder!)\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003e\u003cspan style=\"text-decoration: underline;\"\u003e\u003cb\u003eRefund policy:\u003c\/b\u003e\u003c\/span\u003e\u003c\/h3\u003e\n\u003cp\u003e\u003cspan\u003e\u003cspan class=\"Apple-tab-span\"\u003e \u003c\/span\u003e•\u003cspan class=\"Apple-tab-span\"\u003e \u003c\/span\u003e\u003c\/span\u003e\u003cb\u003eFinal Sale:\u003c\/b\u003e In accordance with digital product law, \u003cb\u003eno refunds, exchanges, or returns are possible\u003c\/b\u003e. By purchasing this program, you expressly waive your right of withdrawal. See \u003ca href=\"https:\/\/mathilde-os.com\/fr\/policies\/terms-of-service\"\u003e\u003cspan\u003e[Terms of Service]\u003c\/span\u003e\u003c\/a\u003e and \u003ca href=\"https:\/\/mathilde-os.com\/fr\/policies\/refund-policy\"\u003e\u003cspan\u003e[Refund Policy]\u003c\/span\u003e\u003c\/a\u003e\u003c\/p\u003e\n\u003cp\u003e\u003cspan\u003e\u003cimg\u003e\u003cimg alt=\"\" src=\"https:\/\/cdn.shopify.com\/s\/files\/1\/0953\/7522\/9269\/files\/photo_il.png?v=1778149427\"\u003e\u003c\/span\u003e\u003c\/p\u003e","brand":"Mathilde Os","offers":[{"title":"English version","offer_id":53892287136085,"sku":null,"price":99.9,"currency_code":"EUR","in_stock":true},{"title":"French version","offer_id":53892287103317,"sku":null,"price":99.9,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0953\/7522\/9269\/files\/PremiumDipBars-2.png?v=1778500544","url":"https:\/\/mathilde-os.com\/es\/products\/how-to-start-calisthenics-from-zero","provider":"Mathilde Os","version":"1.0","type":"link"}