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The 2 Essential Skills to Get Started in Calisthenics
FRA - Français
Prix promotionnel
19,00 €
Prix régulier 37,00 €
By Héloïse Caille
Your First Two Skills:
L-sit and Elbow Lever.
A beginner guide to the L-sit and the Elbow Lever, with simple progressions, strength circuits and video demos.
Clear steps
Strength and mobility circuits
Combos - Video demos
Prix promotionnel
19,00 €
Prix régulier 37,00 €
Instant download · 54-page PDF · Train at home or at the park
The problem
You watch these skills online and think: "I'd love to do that one day."
Most videos show you the final move, not how to get there. So you try, you fall or nothing happens, and you decide it's not for you.
But nobody starts by holding an L-sit. Every skill is a staircase, and the secret is knowing the first steps. That's what this guide does. I chose two skills that are great for beginners, the L-sit and the Elbow Lever, and I broke each one into small steps with a clear goal for every step.
No need to be already sporty, and no need to do pull-ups first. You start from where you are. The first goal is simple: hold each position clean for 3 to 5 seconds.
What's inside
Two skills, one clear path. Everything you need is in this PDF.
01
Start from zero
What calisthenics is, the difference with street workout, and the different ways to practice it.
02
The gear that matters
What to buy first, what can wait and what to skip. You can train at home.
03
The L-sit
How to set up on the floor or on parallettes, a 5-step progression from tuck to full L-sit, and the most common mistakes with how to fix them.
04
The Elbow Lever
How to place your elbows and shift your weight, the full and straddle versions in 4 steps each, and the mistakes to avoid.
05
Strength circuits
Exercises that build the muscles each skill needs: core, shoulders, arms, hip flexors.
06
Mobility and abs
A full stretching routine and Tabata abs workouts, because strength alone won't get you there.
07
Combos
5 flows that link the two skills, once you can hold them.
08
How to train
A simple weekly routine: 3 to 4 sessions, alternating the two skills.
09
BUY NOW. Included: 1 PDF · 54 pages · 2 skills · circuits · combos · video links
Preview
Take a look inside.
Clear layout, simple explanations, and everything you need to start today.
Summary
Workout sessions
Videos playlist
Instant download
Train from home.
Prix promotionnel
19,00 €
Prix régulier 37,00 €
54-page PDF: step-by-step progressions, strength circuits, mobility routine, abs, 5 combos and video links. Readable on phone, tablet and computer.
Is this guide for you?
This is for you if
- You're a beginner and want a fun goal that isn't about weight.
- You love watching handstands and L-sits and want to try.
- You want to build strength, balance and control.
- You're patient and ready to go step by step.
This is not for you if
- You want to master these skills in 2 weeks.
- You're looking for a full training program (see the 12-week program).
- You're advanced and want skills like the front lever or muscle-up.
About me
Hi, I'm Héloïse.
I started with acrobatic gymnastics as a kid and we finished 3rd at the French Championships in 2013. Later I studied sports science.
Then a serious kidney infection took away my fitness, my energy and my confidence. I rebuilt myself slowly, first in the gym, then with bodyweight training and calisthenics. That's where I felt like myself again.
Today I train calisthenics, compete, and share what I learn with 50K people. This guide is everything I wish someone had explained to me when I started.
Frequently asked questions
Do I need a gym or equipment?
No gym. A resistance band is enough, and the guide tells you which exercises use it.
I've never trained. Is it too hard?
No. The program starts from zero and every exercise can be made easier. It also works if you already train, because the last phase gets harder.
How long are the sessions?
About 50 minutes, 3 to 4 times a week. On a tired day, I show you how to do a smaller version instead of skipping.
Can I change exercises?
Yes. There is a simple rule to swap any exercise for another one that works the same area at the same level.
Is it a meal plan?
No. You get nutrition basics, a way to build a plate, and 3 example days. The meals are ideas, not a prescription.
Is the guide in English?
[To update: the guide is currently written in French. Either say so here or replace this answer once it's translated.]
How do I get the guide?
Instantly after purchase. You'll receive it by email and can download it right away.
Can I get a refund?
This is a digital product and all sales are final, so please read this page before you buy.
Is this medical advice?
No. This guide is educationnal content, based on my personal experience and my understandingng of training and nutrition. I'm not a doctor, dietitian or licensed health professional.
It's written for healthy adults (18+). Don't apply it if you're under 18, pregnant or breastfeeding, have a medical condition, take medication, or have ever had an eating disorder, unless your doctor has approved it. Results vary from person to person, and nothing in the guide is a promise of any result.
You don't need to feel ready.
You just need to start.
Open the PDF, do the first warm-up, and you've already begun. Even a small session is better than none.