Free · 10 lessons
10-Day Calisthenics Starter Pack
Ten short lessons for your first ten days of calisthenics: foundational moves, key insights and longevity tips from Coach Chaz, with video demos along the way. No gym required.
By Coach Chaz, founder of THENICS LAB
Oct 19, 2025
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Day 1Incline Push-Up + Morning RitualThe easiest way into push-ups, a five-minute morning check-in, and how to keep your wrists healthy.
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Day 2Bodyweight Row + Change The AngleThe row that sets up every pull, and how calisthenics makes exercises harder without adding weight.
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Day 3Pistol + Flexibility vs MobilityStart the pistol squat on a box, learn how mobility differs from flexibility, and use your breath.
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Day 4Pike Push-Ups + Core 5 MovementsThe first step toward handstand push-ups, five movements that train the whole body, and a pull-to-push ratio.
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Day 5Hollow Body Hold + Full Body TensionThe position behind nearly every skill, why tension is strength, and why to stop short of failure.
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Day 6Rest & Recovery + Awareness PracticeWhat to do on rest days, and why awareness of your own body is the long game.
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Day 7Scapular Ignition + Shoulder HealthWhat protracting and retracting your shoulder blades means, and how to keep your shoulders healthy.
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Day 8Pseudo Planche Lean + Straight Arm ConditioningThe first planche progression, straight-arm strength, and giving your tendons time to adapt.
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Day 9L-Sits + Core CompressionWhat the L-sit really works, and the core compression lifts that build it.
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Day 10Frog Stands + Hand BalancingYour first hand balance, what it builds, and why skill work comes first.
Keep going in CaliQuest
The starter pack covers your first ten days. CaliQuest takes it from there with coach-built programs, XP as you train, and 64 skills to rank up.