When are you strong enough to get started?
A tricky question, eh?
I’ve been there, too.
Because you know the only way to get stronger is by starting.
Endlessly postponing.
Wondering when that perfect moment will come.
In the early years of my calisthenics training, I felt it was almost impossible to hit that ‘start’ button.
And being part of a seemingly ‘guys-only-world’ of calisthenics does not make it any easier for you does it?
But what if I told you that calisthenics can become as easy as eating your favourite chocolate?
Calisthenics Is Like The Best Chocolate You Have Ever Had
After the first bite you can’t stop.
It is the moment of finding the sweet spot. The bliss point.
You’ve eating the entire bar before you know it.
Sounds familiar?
Calisthenics training and eating chocolate are both behaviours.
And behaviours are fuelled by a desire, a motivation or a hunger.
That hunger is largely ignited by availability.
If the chocolate is there, you will eat it.
If you know what your workout is and where you can do it, you will do it.
So what do you need to get started?
You need a workout plan and you need to put yourself in the position where you will use that plan to become stronger.
Trust me, you will find yourself covered if chocolate wrapping, wondering where all that chocolate went before you know it.
Put your teeth the following workouts.
The 4 Bar Sister Routines
Your first workout checklist:
- Choose your plan, make sure you start with the blue beginner versions.
- Find a workout park.
- Set 2-3 dates in your agenda in the coming week.
- Write down your intention to start in the following structure behind those dates: I will [BEHAVIOUR] on [DATE + TIME] at [LOCATION]. Example: I will do the full body routine on Wednesday 13:00 at the Marine park.
- Optionally: Find a workout buddy so you can hold each other accountable.
Taste Your Victory
When you start your training, you often feel resistance or insecurity.
Pushing yourself to show up and finding good reasons not to do so.
But to unwrap the person you want to be, you need to take that first bite.
How will you ever know what you are capable of? Have you even tried? Do you know what victory tastes like?
You know, because you’ve tasted it many times.
And you will taste it again after your first calisthenics workout.
Here is what you can expect:
It will taste better than the first bite of the best piece of chocolate you have ever had.
*Fist bump*
Now I’d like to hear from you:
Did you like this post?
Or maybe you have a question.
Either way, make sure you get your download and leave a quick comment below right now.
Hi I wanna give this to my gf but i have one question , You say “All you need is…60 minutes 3 days a week with one of these four routines.” so the question is : she must pick a routine and follow it for 2 or 3 weeks and then switch to another or each routine per week ? How this thing goes bro ?
PS: Your site and the routines you got fro men it’s a very good job , I realy liek it guys ! It realy inspired me to start calisthenics workout !!
Hey Panos,
Great question. This of course is a ‘minimalistic approach’, but very useful nonetheless ;).
That’s definitely something which you can do or you can alternate different routines for variety, it depends on her goals. If your girl starts developing basic strength, the 6 month plan will give more info and will allow her to work towards some more specific goals.
BTW thanks for your positivity and I’m happy you got motivated to get started too.
Beast mode ON!
Good day:
I love that there is something for the Sisters! Just a question and a point of clarification.
You state one does not need equipment for these routines but with the exception of the push up routine they all seem to show an exercise or two with equipment – I.e. Australian pull-up, hanging oblique raises. Is this correct? Can you suggest another exercise?
Also, are these considered “beginner” exercises or is there a routine with a lower intensity for someone just truly starting out that you can refer me to?
Thank you for taking the time to create these programs.
Respectfully,
Melanese
Hey Melanese,
Good day there!
I had to be more precise with that statement, no other equipment other than a bar which is considered standard.
Unfortunately there is no replacement for overhead activity, the reason why is that any type of push drill cannot simulate the same muscular activation as a pulling drill.
However if it’s really not possible you can do both the oblique exercises and the leg raises while laying on your back. Just keep in mind that the hanging part is just as important in the greater scheme of things.
The two top cycles are considered ‘beginner’.
The lower two are considered intermediate.
Hope this gives you some insights.
Beast mode ON!
hi,the routine images you posted above saying its for girls…as long as iam a boy can i do that or there is any other routine
Hey Iqbal,
Great question!
You can definitely use the routine. The progressions are part of this post, but can definitely also be used by boys and guys.
Keep up the good work.
Beast mode ON!
I really want my wife to start doing this. All she does is run as of now and I’ve tried to get her to do full body workouts for years. I’ve done the 6 month program and just finished the 12 week program and had tremendous results. She is always complimenting my body now. Anyway, I need some help in trying to get her to start a full body routine and do more than just running. Any suggestions or help would be awesome…thanks
Hey Joe,
Great question.
Happy to hear you ‘reaped the benefits’. My honest opinion is to never try to convince the people close to you through words. Just lead by example. They will get inspired.
As long as you keep doing the work and show the results, people will start following. Let them come to you and when they are ready you are there to help.
Beast mode ON!
Greetings from Brasil! I loved your page! Congratulations for the awesome job! +1fan here
Keep doing this!
Hey Giovanna,
Thanks for your wonderful message!
Keep up the good work and goodluck with your training.
Beast mode ON!
Great work, keep it up!
Hey Ali,
Thanks for the support!
Beast mode ON!
I have tried preparing for the real Calisthenics programmes but after having read this post, I realise I simply need to start and even though I am fra from a chin up, pull up or even a genuine pushup I will keep going till I suceed!!
Hey Ann,
Great stuff!
Definitely keep moving forward, patience is key.
You can find tons of information on the website.
Enjoy the journey!
*Fist bump*