Saman: Focus Calisthenics

From understanding calisthenics to seeing if it's the next program you'll start, here is everything you need to know about Saman's Focus Calisthenics program:


What is Calisthenics?

Regarded by the Spartans of ancient Greece as a way of creating ‘beautiful strength’, calisthenics relies on body weighted exercises to help you become stronger, more powerful as you define, tone and boost your athleticism.

This form of strength training is functional and performance focused and consists of a variety of movements that exercise large muscle groups, such as standing, grasping, pushing, etc. These exercises are often performed rhythmically and with minimal equipment.

Saman has taken elements of calisthenics  to create a unique hybrid training program to help you master your movement, enhance your strength as you learn some pretty cool skills.
It combines strength and conditioning training, while also borrowing movements from gymnastics and acrobatics, sometimes using equipment like bars and rings.

What can I expect from the program?

Focus Calisthenics is a strength and skill based program which will help you build the strength and confidence you need to master your movements and take your performance to the next level. 

Throughout this 8 week program you’ll be working on learning, improving and mastering 3 strength based skills, your push-up, pull-up and pistol squat. Whether it’s working towards your first rep or boosting the amount of reps you can do, Saman will take you through functional circuits and supersets to elevate your training, boost your confidence and take your body and mind to a new level of greatness.

What style of workouts are in this program?
Focus Callisthenics is primarily a mix of supersets and circuits as well as three benchmark tests as part of your workouts in weeks 1, 4 and 8. These benchmark tests are a great way to check in with yourself and will help you to measure your progress throughout the program.
Who is Focus Calisthenics designed for?

If you’re able to hold a 30 second plank and can do 3-5 knee push-ups then this program is perfect for taking your fitness to the next level.

Due to the nature and complexity of  the exercises in this program we would only recommend it for those with at least an intermediate level of fitness and a base level of strength. 

For those of you still at the start of your journey, don’t worry, continue on smashing the program you’re on and we’ll have something for you very soon! 

How long is Focus Calisthenics? 
Focus Calisthenics is an 8 week long program consisting of 5 workouts per week.
How long are the workouts?
Each workout will take roughly 30-45 minutes to complete.
What levels are available?

This program is available at intermediate level only. We recommend having a base level of strength to complete this program. 

Good mobility and core strength are also important and will help you to better perform the programmed exercises. If you’re looking to improve these areas, why not check out some of our challenges such as Danyele’s Recover and Recharge or Melissa’s Ultimate Abs? You can find these and much more on the Workouts Tab in the app.

What is the workout split?


Day 1: Push Day - Perfect your push-ups as Saman gives you all the essential exercises you need to strengthen and sculpt your upper body.

Day 2: Pull Day - Work on  your pull-ups with this effective and functional workout. 

Day 3: Lower body - Enhance your squat strength as Saman takes you through essential exercises to prime your pistol squat and boost your power. includes lots of unilateral movements.

Day 4: Functional full body - Target and tone your full body with effective body weighted moves to boost your performance and enhance your athletic greatness 

Day 5: Core - Strengthen and sculpt your core as you flex and mobilise your whole body with essential stretching and stabilising moves. 

During Weeks 1, 4 & 8 your workouts will include benchmark challenges to failure.

Push day = How many push ups on your knees till failure

Pull day = How many aussie bench pull ups till failure

Lower body = How many wrap pistols till failure

What if I can already perform push ups, pull ups or pistol squats? Can I switch these exercises in the benchmark challenges?
If you are already able to perform these exercises, you can do these for the benchmark challenges instead and see how much you can improve and increase your strength.
What equipment do I need?

As this is a hybrid callisthenics program you will require the following equipment:

  • Dumbbells 
  • Pull up bar
  • Resistance band 
  • Dip bar
  • Skipping rope

If you don’t have a particular piece of equipment available to you, you can modify the exercise based on what you have access to.

Can I complete the program at home?
If you have the required equipment, this program can be completed at home. You may also be able to complete this program outdoors if you have a callisthenics park or outdoor gym in your local area.
What will I gain from the program? 

This program gives you another way to strength train and take your performance to the next level. You’re learning cool skills which will benefit you in your day to day life and have a reason to train and feel powerful in your own body.

Time to boost your skill set, enhance your strength as you work towards a more powerful and confident you. Let’s go! 

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