Beginner12 weeksAt home or in the park
Start To Calisthenicsby Twinsthenics
A fully worked-out 12-week program, created by Twinsthenics together with the certified coaches of Barbenders. Learn the basic technique of calisthenics with a progressive build-up of push, pull, core and your first skills.
Week 1–4: Basic technique · Week 5–8: Build-up · Week 9–12: Skill
3 full body sessions per week + optional skill days
Every part at your level from the intake quiz
Handstand & frog stand as main skills
Supersets: push-up + row and pike + pull-up
Test week in week 4, 8 and 12
The three blocks
- Week 1-4 — Basic technique: you learn the basics — good posture, technique and base strength with push-ups and rows.
- Week 5-8 — Build-up: the exercises get harder step by step and you do more reps and sets, building strength towards your first pull-up.
- Week 9-12 — Skill: everything comes together — you work specifically on your handstand and frog stand and finish with the final test.
What's inside
- 12 weeks, 36 sessions of ±45-60 min
- 4 blocks: Basic technique, Strength, Skill, Test
- Handstand and frog stand skill days at 4-5 days
- Test week in week 4 and 12
- Gear video included
- Week planner: drag sessions to your own days
- Fully in NL and EN
Example of a session
Sets
3
Reps
10
Rest
after the pair
Tempo
3-1-1
This is how every exercise looks in the app.
The quiz and your level are free. Unlock the program to start training.
Twinsthenics
Find your starting level
6 short questions. Then you get your personal 12-week plan: the right exercise variation per part, per block, with sets and reps per week.
Already sure? Skip the quiz and unlock now:
or €17,50 per month — cancel any month