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Online Calisthenics Courses & Training Programmes

Structured courses designed to help you master calisthenics step by step. From beginner progressions to advanced skill paths, these online calisthenics courses combine weekly programming, video lessons and community support so you build real strength, clean technique and visible results. Train at home, in the park or at the gym, all included with your Calisthenics HQ membership.

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Why choose online calisthenics courses

If you want results, you need structure not random YouTube workouts. Our calisthenics programmes online give you:

  • Train anywhere: bodyweight courses that fit small spaces or outdoor gyms.
  • Safer progress: clear form cues and common mistake fixes.
  • Flexible sessions: 15, 30, 45 or 60 minutes to match your week.
  • Visible results: rep/hold tracking, test weeks and printable plans.

Featured Programmes

Pull-Up Mastery

Go from zero to strict pull-ups with bands, eccentrics and isometric holds. Built-in testing weeks ensure clean, controlled reps.

Push-Up Progressions

Move from basics to diamond, archer and pseudo-planche push-ups. Build scapular control, shoulder stability and pressing power.

Handstand Foundations

Master alignment, wrist prep and wall drills. Daily micro-practice builds balance, confidence and mobility upside-down.

Full-Body Calisthenics Programmes

Beginner → advanced tracks that combine strength, skill and conditioning. Options for bodyweight-only, bands, bar and rings.

Browse the full list: Calisthenics Courses & Programmes

Featured e-books

The 6-Week Booty Builder

Lift, shape and strengthen glutes with short, effective sessions. Build hip stability and mechanics that carry over to squats, jumps and athletics.

6-Week Core & Abs Sculptor

Strengthen your midline, improve posture and progress skills like L-sits, levers and handstands. Weekly targets give you clear rep and hold goals.

Shredded in 8 Weeks: The Ultimate Guide

Tone up, build strength, and improve fitness without a gym. This calisthenics-based training program is perfect for beginners and advanced athletes alike, offering a step-by-step guide to transform your body and reach your goals.

See all eBooks: eBook Programmes

Bonus cookbook for those who join Calisthenics HQ
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How our calisthenics programmes are structured

Every calisthenics workout programme follows a clear rhythm:

  • Quick level test → Weekly plan → Test week → Progression step
  • Weekly targets: reps, tempo, rest explained clearly
  • Progress rules: only move up when form is consistent
  • Deload weeks: recover and protect joints
  • Printable trackers: stay organised and see improvements

Train at home or outdoors

  • Home training: Every course has bodyweight-only options; add a pull-up bar, bands or rings when ready.
  • Outdoor training: Pair with park sessions. For UK ideas start here - Calisthenics in the UK and Park Reviews.

What you get with membership

No need to buy courses separately, one membership includes everything:

  • All programmes and skill paths (beginner → advanced)
  • Video lessons and form cues
  • Progress trackers and printable plans
  • Nutrition guidance and high-protein recipes
  • Community support, challenges and form feedback

Who these courses are for

  • Beginners wanting a step-by-step bodyweight training course
  • Intermediates aiming for stricter reps and harder variations
  • Advanced athletes building longer holds, clean form and efficient sessions
  • Busy people needing short workouts that still move the needle

Here's what you can expect (check out the Calisthenics HQ YouTube channel!) 

A sample training week

  • Day 1: Strength - Pull/Push/Core (30–45 mins)
  • Day 2: Skill - Handstand or L-sit (15–25 mins)
  • Day 3: Strength - Lower body + core (30–45 mins)
  • Day 4: Conditioning or mobility (20–30 mins)
  • Weekend: Park session - pull-ups, dips and core (30–45 mins)

Results you can expect

  • First strict pull-up (realistic timeline for your level)
  • Stronger push-up variations and cleaner reps
  • Noticeable core strength and posture improvements
  • Better mobility and joint comfort
  • Visible physique changes through consistent training

How to get started

  1. Start free and unlock all courses/programmes.
  2. Take the quick level test to select your entry point.
  3. Follow the plan 3–5 days per week.
  4. Log sessions and ask questions in the community.
  5. Level up when reps/holds are clean and consistent.

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Keep exploring

What’s Inside Our Calisthenics Classroom?

  • HQ Overview
  • 14-Day Challenge
  • The Six-Pack Cookbook
  • Push Up Mastery
  • Pull Up Mastery
  • Create Your Own Routine
  • Unlock: Crow Pose / Frog Stand
  • Unlock: The Elbow Lever
  • Unlock: Skin the Cat
  • Unlock: L-Sit
  • Unlock: Pistol Squat
  • Unlock: Muscle Up
  • Unlock: Back Lever
  • Unlock: Handstand
  • Unlock: Front Lever
  • Unlock: Human Flag
  • Unlock: Planche
  • eBook Library (Bonus Content)
  • & more!
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Calisthenics

FAQs

Do I need equipment?

No. Every course includes bodyweight-only options. Bands, a bar or rings are useful but optional.

Can beginners start here?

Yes. Each path has a beginner entry with short sessions and simple steps.

What if I’m intermediate or advanced?

Choose a higher-level track with stricter standards, harder variations and longer holds.

How long are the sessions?

Pick 15, 30, 45 or 60-minute formats to fit your schedule.

What happens after joining?

Start your 14-day challenge and become a member of Calisthenics HQ for free. Premium membership applies if you choose with all courses, nutrition and community included. Cancel any time.