30-Day Beginner Calisthenics Challenge: Week 1 Recap

Welcome to Week 1 of the 30-Day Beginner Calisthenics Challenge!

If you've been following along, you know the goal: 100 repetitions per day for 30 days. It’s straightforward, scalable, and fits effortlessly into your daily routine.

Whether you're just dipping your toes into calisthenics or looking to build consistency, this challenge is the perfect start.

The Game Plan

The key is simplicity. Each day, you choose from foundational calisthenics movements: push-ups, pull-ups, dips, squats, and leg raises or flutters.

Don’t feel limited to 100 reps—going beyond is not only allowed but encouraged!

Personally, I like to tack on an extra 50-100 core reps per session to keep things interesting.

Week 1 Breakdown

Let’s dive into how Week 1 unfolded for me:

• Day 1: I kicked off with 100+ push-ups, a classic upper-body burner.
• Day 2: I balanced things out with 50 rows, 50 squats, and 100 leg flutters—engaging multiple muscle groups.
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The 100 Reps 30-Day Challenge: Transform Your Body with Calisthenics in Just a Few Minutes a Day

If you’ve ever felt like fitness is overly complicated, this is your wake-up call.

The 100 Reps 30-Day Challenge is a simple, no-fuss plan designed to boost your strength, build muscle, and elevate your mood, all in just a few minutes a day.

No equipment? No problem. Limited time? I’ve got you.

The video is from yesterday! I'm already one day ahead :)

This challenge works for everyone, whether you’re new to exercise or looking to shake up your routine.

What Is the 100 Reps January 2025 Challenge?

It’s as straightforward as it gets:

1. Choose Your Move: Select a calisthenics exercise. Options include:

   • Push-ups
   • Pull-ups
   • Dips
   • Rows
   • Squats
   • Knee raises

2. Do 100 Reps Daily: Split them into sets that suit your fitness level. Can’t hit 100 in one go? Break it into smaller sets like 10x10 or 5x20.

3. Switch It Up: To avoid overuse injuries, don’t repeat the same exercise two d

   ...

How to Use Resistance Bands to Substitute Pull-Ups, Push-Ups, and Dips

Sometimes your body sends you a message—an ache here, a tweak there—that says, “Hey, we need to do this a little differently.”

Or maybe you’re new to calisthenics and that first pull-up feels like an impossible mountain.

Either way, resistance bands are here to keep you in the game without skipping a beat.

They’re not just a backup plan; they’re an adaptable, scalable way to build strength, recover, and still see progress.

Let’s break it down: here’s how to swap out traditional calisthenics moves with resistance bands to stay on track.

Whether you're nursing a tender elbow, starting from scratch, or just looking for variety, this method has you covered.

Swap These Moves Like a Pro

1. For Pull-Ups: Lay or Kneeling Band Pulls
Not ready to tackle a full pull-up, or your joints just aren’t feeling it? Grab a band and try these instead:

• Lay Band Pulls: Anchor the band in front of you, lie down, put your hands
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How to Lose 20 Pounds Forever in 3 to 6 Months

Let’s be honest, losing 20 pounds isn’t rocket science. It’s simple: eat right, move more, and stay consistent.

The tricky part? Actually sticking to the plan.

But here’s the good news: it’s NOT hard.

You’ve got this, and I’ll show you how to crush it in just 3 to 6 months.

Step 1: Fire Up Your Metabolism with Calisthenics

If you want to lose fat, you need a workout plan that actually works.

Do calisthenics: your ultimate weapon for building muscle, burning calories, and feeling stronger than ever.

Here’s the plan:

• Beginners: Train every day or every other day. Alternate between long, intense sessions (1 full hour) and shorter ones (10-20 min HIIT). Keep it fresh!
• Full body workouts: Start with full-body workouts if you are just getting started. You’ll build strength and burn fat efficiently. Include a mix of pulling, pushing, legs and core movement for each workouts.
• Advanced crew: Time to level up! Dedicate your week like th
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Strength for Life: A Calisthenics Story of Persistence

When I opened the first calisthenics gym in Los Angeles in 2015, my goal was clear: transform people’s lives through calisthenics and a holistic approach to wellness.

I’ve always believed that our body is our best gym and that we should strive to become “the only machine” we ever need.

That mission hasn’t changed, even as the gym itself has evolved.

And one of my earliest clients, Adrian, is proof of what’s possible when you fully embrace calisthenics for the long haul.

He can now tackle a hard 5 pull ups/10 push ups 20 minute EMOM training like a walk in the park.

Adrian’s Journey Begins

Adrian walked into Street Workout Academy, in 2015, while in his mid-20s, ready for a challenge. He trusted the process, trained hard, and showed up consistently for two and a half years.

We focused on building his strength, endurance, and flexibility.

From improving his pull-ups to achieving his first handstand, Adrian’s progress was imp...

How Calisthenics Transformed My Body and Longevity (And How I Can Help You Do the Same)

If you’re looking to get fit, feel strong, and build a body that lasts, it’s time to try calisthenics.

I’m living proof that a bodyweight routine, mixed with some smart, holistic wellness strategies can take you further than you’d think.

At 44, I’m in better shape than I was at 24, thanks to consistent calisthenics, mobility work, and a plan that’s actually fun to follow.

This isn’t about spending hours at the gym or forcing yourself to follow some strict diet.

In fact, my approach to calisthenics doesn’t require huge sacrifices or endless hours to get results. It’s flexible, it’s real, and it’s designed to fit into any lifestyle.

I also don't take supplements.

If you’re ready to make some real progress, here’s why calisthenics works, and how I can help you do exactly what I’ve done.

Why Calisthenics is the Smartest Way to Get Strong (and Stay Strong)

The beauty of calisthenics is that all ...

Introducing the Online Calisthenics Podcast: Your Go-To Guide for Bodyweight Training on Spotify!

If you’re ready to build real strength, master bodyweight movements, and embrace a lifestyle of holistic fitness and wellness, tune in to the Online Calisthenics Podcast on Spotify.

I created this unique podcast, using AI and the best resources from my Online Calisthenics Academy, including my full training course, blog articles, and website content, to deliver insights, techniques, and inspiration to help you transform your body and mind.

Why Calisthenics is for Everyone

Calisthenics is one of the most accessible and effective forms of fitness. Using only your bodyweight, it’s a workout system designed for every level, allowing you to start simple and progress to advanced moves like muscle-ups and handstands.

Calisthenics isn’t just about looking strong; it’s about building sustainable fitness that supports your entire lifestyle.

With the Online Calisthenics Podcast, you get step-by...

The Warmup Move Every Calisthenics Beginner Needs to Know

If you’re serious about getting the most out of your calisthenics workouts, then warming up properly isn’t optional—it’s a necessity.

Skipping a warmup might save a few minutes, but it’s a great way to limit your performance and risk injury.

So whatever your workout is, here is one of the best warmup exercises for beginners and advanced athletes alike: standing toe taps.

Why Standing Toe Taps?

The standing toe tap is deceptively simple.

While it may look like a basic stretch, it’s actually working multiple muscle groups at once.

This move activates your core, strengthens your back, and increases flexibility in your hips and hamstrings, all while getting your heart rate up.

When done for 2-3 minutes, toe taps also provide a gentle cardio boost, making them an excellent choice for an all-around warmup.

How to Do Standing Toe Taps

Let’s break down how to perform standing toe taps with good form.

This exercise is about co...

The Power Move You Didn’t Know You Needed!

If you’re diving into calisthenics, let’s start with something foundational—no, not flashy handstands or flips—just hanging around.

Yes, literally hanging.

The deadhang is probably the simplest-looking move in calisthenics for beginners, but don’t underestimate it!

This move is a lot more than it looks and will boost your journey toward a stronger grip, bulletproof shoulders, and that first pull-up you’ve been dreaming about.

Think you can already hang from a bar? Hold up—most people can’t last 10 seconds! This move is crucial because it sets up everything else in calisthenics.

Here’s why the deadhang should be your new best friend, how to nail it, and a quick guide on adding it to your training so you can actually get somewhere with your goals.

Why Start with the Deadhang?

In calisthenics, we’re building full-body strength, and that includes everything from your fingertips down to your toes.

The deadhang activates your entire muscle ...

The No-Excuses Calisthenics Workout Plan for Beginners

If you're here, you’ve already made a great decision—to get serious about fitness.

And if you’re serious about fitness, you’ll want to master calisthenics.

Forget expensive equipment, gym memberships, or fancy machines.

All you need is your body, a little space, and a plan that focuses on building functional strength you can use in the real world.

This beginner calisthenics workout plan is your go-to blueprint to transform your fitness journey.

Let’s break down how to train smarter by focusing on movement patterns, building your base strength, and turning your own body into your ultimate piece of equipment.

Movement Patterns, Not Muscle Groups

When it comes to calisthenics, training by muscle group is out, and training by movement pattern is in.

Why?

Because your body is an interconnected machine, designed to move in multiple directions, not just flex isolated muscles.

Think about it: life doesn’t ask you to "use your bi...