How to start calisthenics from zero

Build your foundations, master your body

This 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.

🌍 Available in French and English with voice-over (excluding introduction and end videos for the English version)

It is for:

• Complete beginners who want to start but don't know which movement to do first.
• Those who already train but feel stuck, often due to a lack of structure or basic technique.

Why this program? 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.

The goal?

Learn 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.

What you get:

• A complete structured program over 4 weeks. (self-paced digital format).
• An evolving database: This isn't a 4-week plan you discard afterwards. The exercises are adaptable to support you over several months of progression.
• 60 demonstrative videos with voice-over: I explain verbally the positioning and mistakes to avoid for each exercise.
• Complete sessions (50 min – 1h30) with details on sets, repetitions, and rest times.
• Technical and mindset tips to learn how to be patient with your body.
• Lifetime access (mobile, tablet, computer).

Required equipment:

No need for a full gym, but some equipment is necessary to follow the program:

Good tip: I am a GORNATION 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. My Code: MATHILDE10

1. The essentials:

• Parallettes: This is the key tool to protect your wrists and increase your range of motion. I recommend the Premium MAX (taller, ideal for L-sit) or the Premium Pro models for perfect stability on the ground.

• Resistance bands: Essential to help you unlock your first pull-ups or push-ups. Plan for a 15kg resistance and a lighter 7kg one.

• A pull-up bar: In a street workout park, in the gym, or at home.

• A wall and a support: A wall for your handstands and a stable support (box, chair, couch) to elevate your feet.

2. The "Beginner Pack" (Optional but recommended): To train in the best conditions, you can add wrist wraps, elbow sleeves (to keep joints warm), and chalk to prevent slipping.

Program organization:

The program is based on three pillars that we work on in parallel to progress without neglecting any part of your body:

1. The Art of Balance (skills): Learning to manage your body in space with the Handstand, Crow Pose, Headstand, Elbow lever, and Shoulderstand.
2. Strengthening (Your engine): Building the necessary strength to achieve your first push-ups, pull-ups, Pike Push-ups, and L-sit.
3. A little mobility: 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.

A structured approach:

• Compression work: Essential for effective core engagement and a stable L-sit.
• Playing with your center of gravity: Introduction to the Elbow Lever and handstand for control.
• Options for everyone: Every difficult exercise has its simplified version (regression). No matter your starting level, you have an option to begin.

Frequently Asked Questions (FAQ):

1. I have no arm strength, can I start? 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.

2. How many sessions per week? 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.

3. Can I combine this program with gym training? 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.

⚠️ Important information:

Program format:

This program is a self-paced digital program. It includes a structured PDF as well as pre-recorded demonstrative videos.

 -This is not personalized coaching.

-No individual follow-up or real-time feedback is included.

Your 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!

Product access:

After your purchase:

• you will receive a confirmation email
• then a second email with access to the interactive PDF (ps: check your spam folder!)

Refund policy:

• Final Sale: In accordance with digital product law, no refunds, exchanges, or returns are possible. By purchasing this program, you expressly waive your right of withdrawal. See [Terms of Service] and [Refund Policy]