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Remedial Calisthenics Training Guide and Workouts
Authored and published by Owen Johnston
This book is part of my full guide, also available for free at my website:

Owen Johnston –


Owen Johnston –
Copyright Information
Remedial Calisthenics Training Guide and Workouts
Fitness Instruction
Authored and published by Owen Johnston
© Owen Johnston, 2017. Licensed under the Attribution NonCommercial
NoDerivatives 3.0 License -
You are encouraged to share the book, print it out, and upload it to other sites. I want
to change the world one life at a time, and help people ditch the gym! You can build muscle
and strength with bodyweight. Work out for free anywhere! Don't buy the scams and
misinformation sold by the fitness industry.
“Every day, we change the world, but to change the world in a way that means
anything, that takes more time than most people have. It never happens all at once. It’s slow.
It’s methodical. It’s exhausting. We don’t all have the stomach for it.” - Mr. Robot
You can order a professionally printed edition of the book through Simple Print
Service. Visit the page below, upload a PDF, and follow the simple ordering process. I do not
make a single cent from orders made through this service.
About the author
I have over 10 years of teaching experience, including martial arts instruction, strength
coaching, and personal training. I have worked with many types of athletes, including
professional boxers, amateur wrestlers, karate students, and gymnasts of varying levels of
ability. Visit my site for more information, free downloads, and strength training playlists:


Owen Johnston –


Owen Johnston –
This guide is intended for people of good health and physical condition. The training
methods and advice in this guide may not be for everyone. Always consult your physician
before starting a new exercise program. I am not a physician, and as such, nothing in this
guide should in any way be taken as medical advice or a substitute for medical advice. Also,
this guide should not be used to replace advice from your personal physician.
Physical activity always carries with it a risk of injury. When you practice the training
methods in this guide, always practice proper safety precaution, use proper technique, and
apply common sense. The author can not assume any responsibility for any injury, illness, loss
or damage that may result from following the training methods in this guide.
Lastly, this guide is not a replacement for formal instruction. Be sure to seek out a
competent, qualified instructor who may carefully observe your progress and provide
feedback. This guide is intended primarily to be a supplement to, not a replacement for,
formal training.


Owen Johnston –


Owen Johnston –
Table of Contents
Remedial calisthenics training program - introduction
Remedial lower body workout
Remedial pushup workout
Remedial abdominal workout
Remedial pullup workout




Owen Johnston –


Owen Johnston –
Remedial calisthenics training program - introduction
This program is intended for athletes coming in from a sedentary lifestyle, coming back
from an injury, or who are beginners to calisthenics. Perform one workout per day. Take a day
off between workouts if needed. It is recommended to do at least some light walking and/or
stretching on off days.
Beginner training cycle
Week 1:
Monday – Lower body workout
Tuesday – off
Wednesday – off
Thursday – Pushup workout
Friday – off
Saturday – light activity of choice (yoga, pickup game of basketball, etc)
Sunday – off
Week 2:
Monday – Abdominal workout
Tuesday – off
Wednesday – off
Thursday – Pullup workout
Friday – off
Saturday – light activity of choice (yoga, pickup game of basketball, etc)
Sunday – off
Recommended training cycle - perform each week:
Monday – Lower body workout
Tuesday – Pushup workout
Wednesday – off or light activity of choice
Thursday – Abdominal workout
Friday – Pullup workout
Saturday – light activity of choice
Sunday – off
You are ready for the beginner strength program in the full guide when you are able to
meet the progression goals for jackknife squats, wall pushups, incline planks, seated knee
tucks, and standing pulls. Progression goals are listed in each workout.
I have plenty of video playlists on DIY training equipment, training with repurposed
materials, and more on my YouTube channel –
I detail calisthenics progressions in my full guide, available on my website

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