Are you ready to unleash your inner athlete?
Does transforming your physique, gaining strength and building a lean athletic physique appeal to you?
What about achieving all of this through the sheer power of your own body weight?
Do you truly want...
-Abs that attract a second glance
-Lean sculpted arms you'll love wearing tanks
-Wear anything you like and feel INCREDIBLE
-Stare at your own body and LOVE what you see
-Feel insanely fit, functional and strong!
-Yes? Well you've landed in the right place!
Meet the creator of the 8 Week Calisthenics Programs...
I am an online fitness trainer and Nutritionist.
I understand that a “fit” body means something different to everyone and we’re all in awe of different physiques.
I don’t focus on building big “bulky” muscles or the body builder look. I have nothing against this, but its just not me.
I help people create lean strong athletic physiques through calisthenics style training.
If this is what you’re looking for, then I would love to be your trainer!
I have a firm believe that true fitness is about performance and how well my body functions physically.
Not about how big I can grow my muscles.
I also believe that achieving optimal health should be kept as simple as possible.
My programs are almost 100% bodyweight focused with the occasional use of a resistance band.
Nutrition is also a huge focus for me in helping you achieve your dream physique.
Why bodyweight workouts?
I believe bodyweight workouts are the number one way to create functional, athletic bodies.
It really isn't necessary to spend endless amounts of money on gym memberships and exercise equipment.
That was me once upon a time and for many many years!
I was in good shape, but I never really felt FIT! I never had that strong feeling of achievement and didn't see results fast.
Working out in the gym felt like long hard slogs for slow progress that didn't really make me feel as physically functional and strong as I wanted to or as I did when I was a dancer.
That's when I decided to try bodyweight workouts... I become obsessed with calisthenics and the physique of someone who performs bodyweight calisthenics style workouts.
This is when I started to see the RESULTS I had been trying to achieve for so long!
I decided I needed to create my own unique workout program to help others achieve results like i was getting.
A few months later my first 8 Week Calisthenics Workout Program was launched.
Unlike weighted workouts or powerlifting which generally focus on achieving one specific thing such as muscle hypertrophy or strength, Calisthenics Next Level focuses on building functional, high performing and strong physiques.
You will burn fat and sculpt your physique in ways you never thought were possible!
8 Week Calisthenics Next Level
Like Calisthenics Beginner, this program is made up of 15 Minute AMRAP (as many rounds as possible) workouts.
This starts with a short warm up followed by a 15 minute non stop workout and ending with a burnout session.
Calisthenics Next Level is a flow on from Calisthencis Beginner with some higher rep ranges and more challenging workouts.
This is for the person who really wants to unleash their inner athlete!
This program is created with intermediate to advanced athletes in mind and is designed to take your body transformation to the next level!
Who is Calisthenics Next Level for?
Anyone who does not consider themselves new to working out, has a reasonable level of fitness and/or is looking for something new, unique and very challenging to take their physique to the next level.
What can I expect to achieve?
You can expect to build strength, power, burn body fat, and really start to sculpt your physique!
You will build flexibility and better mobility and really start to reveal those sculpted muscles.
What is included in 8 Week Calisthenics Next Level?
Program structure
Burn Build Shape primarily focuses on AMRAP workouts (as many rounds as possible).
It is a combination of bodyweight exercises & cross training with the occasional use of a resistance band.
Each workout begins with a dynamic warm up followed by a 15 minute AMRAP workout, which is made up of a circuit of exercises to be performed in sequence as many times as possible in 15 minutes.
Each day you will target a different muscle group - Legs & butt, Arms & Abs, Shoulders & back with full body workouts and a mobility day each week.
Allow yourself 30 minutes from start to finish.
Other inclusions
- Calisthenics Workout Program Facebook Support Group
- Understanding macronutrients (carbs, fat, protein)
- Recommended app for tracking macros
- Nutrition guide (Meat, vegetarian, vegan)
- Portion size guide - zero calorie counting!
- Vegan beginners guide
- Mini recipe book - Meat & dairy
- Mini recipe book - Vegan
- Restrictive diets
- 5 Serious food mistakes you could be making
- 5 morning habits for a positive healthy mind
- Making healthy choices on vacation or while travelling
- Maintaining motivation
- BONUS Cardio Training Guide
- BONUS Protein Smoothie Recipes
Examples of some exercises inside the program...
Inside each days workout is a list of the exercises to perform with the number of reps followed by a short video tutorial for each exercise.
8 Week Calisthenics Workout Program
The program is made up of 6 active days per week, HOWEVER, this is for people who really want to challenge themselves or for people with more workout/fitness experience. This is what a week looks like (in no particular order)
- Legs & Butt
- Arms & Abs
- Full Body
- Rest
- Mobility (Light/stretching)
- Shoulders & Back
- Full body (light)
Full Nutrition Guide - Zero Calorie Counting!
- Understanding macronutrients (carbs, fat, protein)
- Recommended app for tracking macros
- Portion size guide
- Restrictive diets
- Loads of nutrition tips!
Vegan Beginner Guide - Plant Based Nutrition
- Learn how to structure your meals on a vegan diet
- Benefits of plant based eating
- Protein rich plant foods
- Plant based macronutrients
Vegan Recipe Book
Recipe book full of delicious plant based foods for inspiration.
That recipes in this book fit perfectly into my 21 Day Weight Loss Plan Vegan Option
Recipe Book - Meat and Dairy
Recipe book full of delicious whole food recipes for inspiration.
Loads of vegetarian options as well as meat and seafood.
That recipes in this book fit perfectly into my 21 Day Weight Loss Plan Meat & Dairy option.
BONUS Cardio Training Guide
Benefits of cardio training:
- Great for Weight Loss
- Strengthens Your Heart
- Reduces the Risk of Several Diseases
- Improves Lung Capacity
- Naturally Boosts Energy
- Great for Mental Health
- Better Sleep
- Helps the Immune System
BONUS Protein Smoothie Recipe Book
Learn how to make delicious protein smoothies to have as a post workout snack, meal replacement or in between meals.
So I'm sure you have some questions about my Calisthenics next Level Program
I'm very active and fit, will this program be too easy for me?
NO! I have tested this program of course and my body is really worked HARD! This program has been designed to cater for all abilities.
How? Each workout is made up of a bunch of exercises that you should be able to perform 1 rep of without too much difficulty.
The aim is to complete as many rounds of these exercises with the given repetition range as possible in 15 minutes.
A short warm up will be included at the beginning and a quick "burn out" will follow the 15 minute workout.
How will I access the program?
You will sign up to the program through cherrylemons1.teachable.com once I make it available and you can either access it through the Teachable website, or you can download Teachable app, login, and access your program through there.
Will I get video tutorials so I know how to do the exercises?
Yes. For each separate workout I have a list of the exercises in sequence followed by a short video tutorial for each exercise so you know exactly how to perform it and at what speed etc.
How many workouts per week?
The program is made up of 6 active days per week, HOWEVER, this is for people who really want to challenge themselves or for people with more workout/fitness experience. This is what a week looks like (in no particular order)
- Legs & Butt
- Arms & Abs
- Full Body
- Rest
- Mobility (Light/stretching)
- Shoulders & Back
- Full body (light)
For those who want to workout less, for best results I recommend only dropping "full body light" as there are two full body workouts in the program.
Bare in mind also that your "mobility day" is a very low intensity recovery training and is a VERY IMPORTANT part of the program. Its basically like a rest day ;)
What if I skip a day?
Don't skip a workout, it is important you follow the program properly to get optimal results. Instead take an extra rest day or two in between. Try to stick to the schedule as best you can but of course we all have other commitments and things going on in our lives that doesn't always make it possible to commit to working out! Don't worry, I get it, it happens to me too of course.
Can I swap a workout day and do it on a different day?
I have tried to arrange each workout in a way that allows for a good amount of recovery time for each muscle group, but if you feel the need to swap around a workout for a different day then by all means, go ahead. Listen to your body :)
Do I need any equipment?
The majority of the program is all bodyweight focused, but in certain workouts you will need a resistance band for some exercises. I also recommend a yoga mat or something to protect your back while doing exercises that require you to lie on your back such as abdominal exercises.
Will I get results?
There is not a doubt in my mind that you will get results. The results are guaranteed as long as you follow the program and stay consistent.
I've done the background work for you, all you need to do is show up and you can thank me later for the results you start pretty quickly!
I am so confident in my program beyond any doubt that I will give you a full money back guarantee within 30 days of completing the program if you don't get results.
All you need to do is provide proof that you completed the entire 8 week program and there has been no transformation or positive change to your physique.
