Jess St John

Calisthenics Beginner

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This is the calisthenics beginners program. It is split into push, core, pull, and lower body days. You will complete each workout every week, for four weeks. Since you are only training 4x per week, feel free to add in dynamics practice on one or two of your days off. This is not required but it can be helpful to your progress if you like to train more frequently and are looking to add another fun component to your training. An example of this split would be Monday: Push Tuesday: Dynamics Wednesday: Core Thursday: Pull Friday: Lower body Saturday: Dynamics Sunday: Rest Make sure to watch the introduction video to maximize your success with this program. Let’s get strong!!!
Lean muscle, Performance, Bodyweight, Strength
Lean muscle, Performance, Bodyweight, Strength

Workouts

Core
Core
5.0
1
Bodyweight, Athletic Performance, Functional, Abs & Core
Pull
Pull
5.0
1
Bodyweight, Arms, Functional, Back, Upper Body, Resistance Bands
Legs
Legs
5.0
2
Functional, Home, Legs, Lower Body, Athletic Performance, Gym, Bodyweight
Push
Push
5.0
1
Chest, Arms, Athletic Performance, Bodyweight, Functional, Upper Body, Handstands
Love this app!!! Every workout is challenging and I've had amazing results
Carrie
Beautiful, user friendly app. truly enjoying having quick access to workouts. makes reaching my goal of daily movement much easier.
Laura
Clear, straightforward, focused workouts that are enjoyable and effective
Jess

App Features

Reminders
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Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
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Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
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Reminders
Set workout reminders to stay on track!
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About Jess St John

Online personal trainer

Hi my name is Jess! I am one of the top freestyle calisthenics athletes in Canada. I started out in gymnastics at 7 years old and learned the basics. I only competed for two years before making the switch to cheer at age 13. My drive took off in cheer. I was a 4x Team Canada athlete, winning worlds in 2012. I have also competed at the IASF worlds with my all star gym 8 times, medaling twice. I quit at age 25 and stumbled into a gymnastics open gym to play around with my tumbling and see if I could still do any of my gymnastics skills. I re-learned my glide kip on the first day, after a long session with a lot of effort. I attended open gym twice a week, every week for the next few years teaching myself new calisthenics and gymnastics skills, and keeping up my tumbling. I found an online community of calisthenics athletes via Instagram that kept me inspired to keep learning. In November 2019 I showed up to a calisthenics meet up in Mississauga, ON, where I met some of the best athletes in the country. There were very few women there, but we made our presence known, and the community couldn’t have been more welcoming. They say home is a feeling, and I found my new home. I trained with and learned from some of the best athletes in the country. They saw my potential before I did and I really stepped it up. In the fall of 2020 I moved to Vancouver and created the Calisthenics Vancouver community to grow the sport out west. In the summer of 2021 I started my own business coaching calisthenics in person. With years of personal training, group fitness coaching, coaching tumbling and cheer, and calisthenics experience, my success was immediate. My clients are learning skills they never imagined they could do, and they are having so much fun doing it. My goal is to inspire others to have fun with their training. I want you to learn new skills, and love your body for what it can do. We can all be athletes, regardless of gender or athletic background. Let’s send it!

Frequently asked questions

How to get the best outcome of the program?
Each exercise should be performed with good form for the expected amount of reps, feeling like a struggle on the last few reps. Watch the introduction video to learn about regressions if they are needed to hit the rep counts.
What are the goals of the program?
Building overall strength and stability through training different pull up and push up variations, fun core exercises, and challenging the lower body with both stabilizing and explosive movements.
Who are these workouts for (skill-level)?
This workout is for someone who is getting into calisthenics but is confident in their pull ups, push ups, and squats. If you are still learning these movements, start with the bodyweight basics program.
How to schedule the program into a week?
There are four workouts per week and you can schedule them as is (with three rest days, taken as needed). You can also fill up 1-2 of your rest days with dynamics or cardio. Here is an example split: Monday: Push Tuesday: Dynamics Wednesday: Core Thursday: Pull Friday: Lower body Saturday: Dynamics Sunday: Rest
What do I need to participate in this program?
A high bar, parallel bars or dip bars, benches or boxes, parallettes (can be done without), a wall, a mat, and resistance bands.

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