HOW TO START CALISTHENICS | beginner exercises, my split & calisthenics tips

Soooo excited to announce my 30-Day Calisthenics Beginner Challenge! 🗣️

So many of you have been asking for a program or training plan to start your calisthenics journey – I finally found a way to make it perfect for you all with @solinstream 🫂

This challenge is 30 days of strength-based calisthenics workouts (including videos!) to help you begin your calisthenics journey, build muscle, increase your mobility & flexibility, strengthen your upper body, and unleash your true power! 😎

My absolute favorite part…the private support community group chat where we can motivate each other every step of the way. Imagine the collective energy and support as we reach new strength milestones together! 💖

What's included:
- 30 days of strength-based calisthenics workouts
- gym & home (dumbbells-only) options every day
- video demos for every movement
- new specialized weights tracking feature to track your progress
- mobile app access
- private community support group
- prizes for the winners
- beginner & home-workout friendly

You have no idea how excited I am to be on this journey with you! 🥹🫶
SUPPORT ME WITH CODE LILBIG:
@vqfit | @bobateaprotein

FOLLOW MY SOCIALS:
snapchat : lilbignanc
editor: @elliotmorley thank you brotherrr

[Noel-yvjk]

NOT EVERY DAYS GONNA BE A GOOD DAY BUT EVERY DAY IS GONNA BE A BLESSING <33

[Mary-xhbr]

Push Day Progression:
Level 1. Push ups
Level 2. Bodyweight dips
Level 3. Frog stand
Level 4. Pseudo planch lean
Level 5. Pseudo planch push ups
Level 6. Elbow lever
Level 7. Pike push ups
Level 8. L sit
Level 9. Archer push ups
Level 10. Tucked planch
Level 11. Handstand

Pull Day Progression:
Level 1. Inverted body rows
Level 2. Hollow body hang
Level 3. Pull ups
Level 4. Skin the cat
Level 5. Muscle up

Leg Day Progresion:
Level 1. Squats, lunges, split squats
Level 2. Pistol squat
Level 3. Sissy squat
Level 4. Dragon squat

Core:
Level 1. Hollow body holls
Level 2. Compact leg split
Level 3. Leg raises

Warm Ups 19:29
- shoulders
- elbows
- wrists

[NelyUchimaki]

I’m 14 (15 in 4 months) and was told that calisthenics can help straighten my back, I have genetic scoliosis. I’ve been watching your videos and they motivate me to keep trying, my fear of being seen as someone who doesn’t belong has been lifted by you. Thank you for being yourself and keep making videos!! ❤❤

[eagle]

This is the Azula redemption arc we needed.

[sumotofu]

THE FEAR OF LOOKING DUMB IS HOLDING YOU BACK. 😤💪

[tzerou]

THE FEAR OF LOOKING DUMB IS WHAT IS HOLDING ME BACK

[Jjmiamjj]

I love that it's by levels, because I can focus on just ONE exercice, then go to another, and to me that's way more realistic on long term than if I had to execute tons of exercices

[HXLLYYY]

I’ve been trying to start calisthenics for a while and now I have more of a reason to do it!!! 👍

[BeepTappy]

my notes
*master the basics first*
*use resistance bands*

Push- Push ups(7:33) + dips(7:41)
higher levels
lvl 3 Frog stand(8:13)
lvl 4 Pseudo planch lean(8:37)
lvl 5 Pseudo plach push ups(8:56)
lvl 6 elbow lever(9:29)
lvl 7 pike push up(10:03)
lvl 8 L sit(10:21)
lvl 9 archer push ups(10:44)
lvl 10 tucked planch(10:58)
lvl 11 hand stands(11:21)

Pull - Pull ups + BW rows
lvl 2 hollow body hang(12:32)
lvl 3 pull ups(12:51)
lvl 4 skin the cat(13:33)
lvl 5 tucked back lever(13:46)
lvl 6 banded muscle up(14:02)

Legs - Pistol squat(15:56) + sissy squats(16:03)
beginer squats, lunges, calf raises and split squats

core skills
lvl 1 hollow body hold(17:16)
lvl 2 compact leg lifts(17:24)
lvl 3 leg raises(17:34)

*always make sure to have proper form

split
mon- push
tues - pull
wed - legs
thur - push
fri - pull
sat - legs
Sun - rest

for beginers 3 days is fine ease yourself to it

Warm ups
upper body day(19:29) 15 minutes

cool down
2-3 minutes

focus only on 2-3 skills

[ryanbrooks]

The energy and the accent alone have earned my subscription. I have a feeling this girl going to blow up.

[zbnbfdm]

“The fear of looking dumb is holding you back!! ❤️” Thank you so much!!!! You’re so helpful and I love you energy and positivity!

[jazzyjams]

The fear of looking dumb is holding ME back!! I loved this, i'm super unmotivated, but i want to start this to better myself and stay in shape

[donutguardian]

Your happiness is contagious, thanks so much for the vid!! :D

[smol_sinon]

im very new to calisthenics (started about 2 weeks ago), and this video helped me with a ton of things especially with changing my mindset.

[brianpham]

Thanks a lot Nancy! I have been doing calisthenics for about 4 months now and I have done my very first pull up today! Thanks for your help and I can now also do an Elbow-Lever. Keep up the amazing work.

[sumsum-zk]

I recently wanted to start calisthenics, been going to the gym for 3 months and I can not describe how happy I am to start my journey with u. I love your energy and you make me feel good and confident about anything 😭😭 Thank you so muchh💞💞

[chadbene]

I love the energy in this video, I feel super pumped rn but it’s 3:30am😭 thank you for the mindset talk at the end, I’ve been super unmotivated for working out recently because I’ve hit a wall on my progress but your emphasis on trying and how results take time have inspired me to keep going!

[beatrizlino]

I've been thinking about starting calisthenics for a while now (following a bunch of creators that are pro-mobility and calesthenics and such), but felt overwhelmed and stumped as to where to start. Now I have a more clear understanding of what to do. Also, I've been trying to embrace looking silly as well. Thank you!

[goodfriday]

It a blessing to be vibing and sending the good vibes and let the keep the positive going and let’s push 💯💯💯

[kssvideoswarehouse]

I stumbled across one of your shorts when I feels kinda stumped, but now, watching this video makes me want to try again, thank you so much