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Welcome to Calisthenics Foundation 1, our beginner’s program for everyone to master bodyweight training. Congratulations on taking the first step toward a rewarding journey!

Our journey begins on Mercury, the smallest planet in the solar system, known as the planet of understanding and knowledge - the very focus of this program.

We aim to help you understand the basic movement patterns in calisthenics, such as the Pull-Up, The Row, The Dip, The Pike Push-Up, and The Push-Up. Don't worry if these movements are not yet accessible to you; we have modifications for each to build a smooth progression toward mastering them.

In addition to these fundamental movements, we will develop our L-Sit and Pistol Squats as our first skills. Whether you are a beginner or an experienced athlete, our program is adaptable to your level. You can expect to build a strong base of strength, muscle, and stability during CF1, setting you up for success in your future calisthenics journey.

This 10-week program consists of 6 weekly training sessions, with short routines that take no more than 60 minutes. This is to build proper consistency in the early stages of your calisthenics journey. We've also included a Deload week on week 10, where we reduce the volume to allow your body to adapt and recover.

To begin, you will need some basic equipment, including a Pull-up bar, a Dip Bar, a set of parallettes or Yoga blocks, resistance bands, a stick or a broom, an elevated surface like a box or a bench, and Gymnastics rings (not mandatory but highly recommended).

Our team is always here to guide and support you throughout your journey. We can't wait to see you get stronger and reach your goals. So, let's begin our calisthenics journey together!