Your plan of action
Push-ups checklist (click here to watch video):
PART 1:
Keep your pelvis in a neutral position. Scapulas should be in protraction (push them forward), and depression (push themdown)
If you finish this plan you will be at 10% of your body transformation. While going down retract your shoulders for better chest activation. Maintain your pelvis in a neutral position throughoutthe whole movement. Keep your
body in a straight line.
Step 1: Take a piece of paper, divide it into 3 parts. “Your Goals for 1 month”, “Your goals for 3 months”, “Your goals for 6months”. Then write down what you want
Keep your elbows close to your body or at a 45 degree angle. Do not flare them out! While going down lean forward a bitso that your hands are close to
to achieve (example: loose X kg/lbs, do my first pull-up). Then stick in on your wall.
your chest.
Step 2: Choose a date for your first workout, and add it to your calendar (don’t worry about the exercises yet, just do it to commit yourself).
EASY CLASSIC HARD
Step 3: Download LearnCalisthenics App - enter your body measurements (we will use it for progress tracking and for checking the technique of the exercises
to keep your motivation).
Step 4: Read the Cheat Sheet content, and wait for the VIP tips we will send via email.
Push-ups
PART 2: Learn technique and progressions Progressions:
Now we will walk you through the correct technique in basic exercises. Those movements (example: how we position our
pelvis or shoulders) will be used in 90% of exercises. That being said - if you master those 3, you get a key to almost all drills. Position your hands wide, keep one arm
Engage your core, avoid Engage your core, glutes,
Pull Up Checklist (click here to watch video): flaring elbows, and push and avoid flaring elbows. straight while bending the other to
back up with controlled Push back up with lower your chest toward the bent arm.
movement. controlled movement. Shift your weight slowly, engage your
Scapula activation (pull your shoulders down and slighty lift your chest up at the start). core, and push back up with control to
balance strength on both sides.
Externally rotate your shoulders (imagine bending the bar before pulling up).
Avoid rounding your back at the top position of your pull up (pull shoulders back).
Full Range of Motion (start each repetition with straight arms and finish with chin above the bar). PART 3: Test Your Strength!
Avoid craning your neck (this gives you a false expression of chin above the bar).
Knowing your starting point helps prevent injury and track progress. Record your results, use easier variations if needed, and don’t
stress about low numbers - this is just your baseline. Follow the test routine, and your technique will improve with time!
EASY CLASSIC HARD
Perform max repetitions of push-ups
If too difficult do: knee Push-Ups. Keep knees on the floor to reduce weight on your arms.
Perform max repetitions of pull-ups
If too difficult do: australian pull ups. If you don’t have equipment, and you don’t want to go to the gym/park just yet, then skip this exercise.
Perform max hold of plank
Pull-ups If it’s too easy try extended plank position.
Progressions:
Keep your shoulders retracted,
Use a wide hand position, keep
PART 4: Understand workout programs - what makes
an effective plan?
chest up. Finish the movement
your core tight, and shift your
Keep your shoulders after your chin reaches over the weight slowly between arms,
retracted, chest up. bar. Follow the full range of focusing on control and proper
motion. shoulder alignment.
Proper selection of exercises Consistency
Regular training builds strength, endurance, and skill over time, making
Choosing exercises that align with your goals
Plank checklist: (strength, hypertrophy, or endurance) ensures
it essential to follow your program consistently to see long-term progress.
balanced development, reduces injury risk, and
Hips aligned with shoulders (activate your core muscles and glutes).
targets key muscle groups effectively.
RIR scale for choosing repetitions
Keep your head in neutral position (following the natural curve of the spine).
Using the Reps in Reserve (RIR) scale helps customize intensity,
Keep your pelvis in neutral position, keep your legs together and squeeze heels for better core activation. ensuring you challenge your muscles without overtraining, based
Time for regeneration and proper diet
on how many reps you could still perform.
Recovery and proper nutrition are critical for repairing
muscles, preventing burnout, and providing the energy
needed to sustain workouts and achieve goals.
Clear progression system
A structured plan for increasing load, reps, or intensity over time ensures
Activate your core, keep
continuous improvement and avoids plateaus in performance or results.
spine and head in Extend your forearms,
a neutral position. keep the core and
glutes activated.
PART 5: Start the 30 days challenge!
Pull-ups
Progressions: With all that information you can now start working on your body.
Inside the LearnCalisthenics App unlock the premium options, and choose
30 Days Challenge as your main program.
The app will give you a clear plan to follow, and thanks to this cheat sheet - you
will understand it with ease!
