Start To Calisthenicsby Twinsthenics

A fully worked-out 12-week program, created by Twinsthenics together with the certified coaches of Barbenders. From your first push-up to your first pull-up and handstand, every part automatically at your level through the intake quiz.

Start the program

What's inside

Week 1–4: Basic technique · Week 5–8: Build-up · Week 9–12: Skill

3 full body sessions per week + optional skill days

Every part at your level from the intake quiz

Handstand & frog stand as main skills

Supersets: push-up + row and pike + pull-up

Test week in week 4, 8 and 12

How it works

Take the intake quiz

6 short questions. You immediately get the right starting level per part — push, pull, skills and line work.

Work module by module

The program consists of three blocks of four weeks. You unlock the next week as soon as you are done.

Week 1-4 — Basic technique: you learn the basics — good posture, technique and base strength with push-ups and rows.
Week 5-8 — Build-up: the exercises get harder step by step and you do more reps and sets, building strength towards your first pull-up.
Week 9-12 — Skill: everything comes together — you work specifically on your handstand and frog stand and finish with the final test.

Measure your progress

Log every set: your reps and how hard it felt (score 1–10). Test weeks in week 4, 8 and 12 show exactly what you have gained.

Who is it for?

You are starting calisthenics or coming back after a break. No gym needed: a free wall, a chair and a mat are enough. A pull-up bar or rings come later — the gear guide explains exactly what you need.

Yes, let's go

Twinsthenics