Use the CaliUnity method exercises for beginner, intermediate and advanced athletes to tone up, lose fat and heal injuries. Learn how to train anywhere, anytime with detailed exercise demonstrations and tips Join the industry leading 6 week challenge to kick-start you into the health lifestyle with Fitness, Nutrition and Accountability. WHAT'S INSIDE CONTENTS 04 - THE CHALLENGE 06 - THE PILLARS OF HEALTH 09 - START THE CHALLENGE 10 - PLANES OF MOVEMENTS 11 - ACCOUNTABILITY 09 - ISSUES WITH CALISTHENICS 13 - NUTRITION PLAN 15 - FITNESS PLAN 42 - TAKE HOME POINTS 44 - JOIN CALIUNITY ONLINE/GYM DISCLAIMER The information in this e-book is presented with good intentions, but no warranty is given nor results guaranteed. We have no control over physical conditions surrounding the application of the information in this book and CaliUnity disclaims any liability for untoward results including any injuries or damages arising from a person’s attempt to rely upon any information contained herein. The exercises shown and the training program described in "CALIUNITY 6 WEEK TRANSFORM CHALLENGE" are for information purposes and may be too strenuous or even dangerous for some people. Use this information at your own risk. When buying/downloading "CALIUNITY 6 WEEK TRANSFORM CHALLENGE", the customer understands the risks associated with using this type of product and agrees not to hold CaliUnity or its representatives responsible for injuries or damages resulting from use without proper supervision. Perform a safety check prior to each session. This should include checking resistance bands for fraying and the sturdiness of any equipment used. CaliUnity is not responsible for problems related to the equipment used to perform the exercises described. As with all eBooks, this one contains opinions and ideas presented by CaliUnity. The content of this eBook, by its very nature, is general, where each reader’s situation is unique. Therefore, the purpose is to provide general information rather than address individual situations. Prior to starting "CALIUNITY 6 WEEK TRANSFORM CHALLENGE", please consult a licensed health practitioner for an assessment and clearance. If you experience acute or chronic pain, discontinue training and consult a medical professional for guidance. MAKE SURE TO READ THIS BEFORE WE START HANGING UPSIDE DOWN AND DOING HANDSTANDS! Firstly, we want to say thankyou. Thank you for wanting to change. Thank you for wanting more from life. Thank you for taking this step. We truly, truly value your time, and so we have poured as much value and knowledge into this guide as possible, to give you the best chance at changing your current health circumstances. All we ask from you is the willingness to go all-in, commit and dedicate yourself to the process. Sounds good!? Lets do it! You're going to set a goal, an achievable goal, something that you would deem as a "transformation". Can't do a pushup? One full pushup is a fantastic goal! Want to lose some weight? 2kg of weight loss is the perfect amount for the 6 weeks. Then you're going to choose a prize from our list. If you can prove that you've achieved the goal you set, measurably, we'll reward you with the prize that you can choose from the list. You achieve your goal, and you get a prize! Win win! So how are we going to make sure you achieve that goal, and why is this different from anything you've tried before? We're going to reveal the secrets we've used with our gym members and online clients to achieve life-long results, with our 3 pillars of health: Fitness, Nutrition and Accountability. At the minute, you are probably missing one of the 3 pillars, and that's why you're reading this guide, wanting change. On the next 3 pages, we'll explain the framework we've used to shake up the fitness industry and finally achieve lifelong results, stacking healthy habits. WHAT IS THE CHALLENGE? IF YOU HAVE ANY DOUBTS THAT THIS WON'T WORK FOR YOU, OR YOU DON'T BELIEVE US, READ OUR TESTIMONIES BROCHURE SEE OUR RESULTS Ask yourself, are you happy with where you are right now? When you look in the mirror - are you proud? When you talk to your friends about your training - are you excited about your progression? Are you sick and tired of being injured, trying the same things over and over again without getting any results? Do you feel lonely in the gym, or do you feel part of a community? PROGRAM PILLAR #1 - FITNESS Exercise is not a chore at CaliUnity; it's play. We have fun. We challenge eachother, but not in a toxic competitive stance but instead we support one another, challenging ourselves and the community to get better. We utilise calisthenics because it's the way our bodies are meant to move. We swang from trees as apes. We ran as hunter gatherers. And today? We sit behind desks, ruining our hips and giving us back pain. We lift heavy weights, tightening us up even more. We live in a society where lack of movement is normal, causing a pandemic in chronic bodily pain, lifestyle disease and depression. Our bodies are meant to move, and our mind was built to learn - let them play! We have perfectly designed the workouts to burn stubborn fat and tone the body, helping you build the physique you've always dreamt of. Whether you're looking to develop that hourglass figure or put on muscle on your chest and arms, we have you covered. However, unlike many gym-goers today, you won't just look strong, you'll be strong, being able to control your bodyweight and symbolize the true meaning of strength all while healing injuries and protecting your body against future injury. Dieting doesn’t work. It may work for you, yes, for a month, but in the long run, which is the only thing that matters, it won’t work. You'll lose weight, and after a peroid of time, shoot right back up to the old weight, and maybe even more. We call that yo-yo dieting. Fad diets are all the rage today. Cut carbs! Cut sugar! Cut eating with a fork and you’ll probably lose weight! All these diets, created by marketing experts to get you to buy their book, their program and hand them your cash. In the end, all the diets are doing is one simple thing - making you eat less. We all know how to lose weight. Eat less and move more. Simple. But we don’t do it - why? Because that’s hard, or it’s maybe too simple? We need the miracle cure, the scientifically backed argument to engage our rational brains. We need to be convinced to change our lives for the better. Well, what if there's another way? At CaliUnity, we’re not about a months change, although in our 6-week challenge you will see a drastic change. We’re about instilling habits and setting you on a path of good health for life. In our program, we will instill habits in you to become aware of how much you eat, manage key metrics to understand your progress and give you the power to eat your favourite foods AND lose weight at the same time, forever. PROGRAM PILLAR #2 - NUTRITION Sick of tired of joining a gym, to only go once a month? A typical gym business model is built off of you NOT going. Sick and tired of saying "I'm too busy", or "I don't have the time to train?". At the end of the day, we can have the best TRAINING PROGRAM science can give us, backed with the most personalised, easiest, most enjoyable NUTRITION PLAN in the world... But if you don’t follow it, nothing is going to happen, right? Which is why if there’s one part of this 3 PILLAR approach that we really specialise in, it’s EXPERT ACCOUNTABILITY COACHING. Even Olympians have coaches. So don't kid yourself and say you don't need anyone nudging you on the back. We set you up so friends will be there with you. You'll be sending us check-ins and food updates. You'll share the process with your community. We need to stack as much accountability as possible so that when the time comes when you don't want to do this anymore, you're enviornment will carry you through, not your willpower. If you want to guarantee results, then consider joining the CaliUnity gym, or joining our online accountability program. What if you had a gym that called you when you didn't show up? Met frequently and worked out with a community of people on the same journey as you who are supporting you? Coaches who have your back, checking in on you and making sure you achieve your goal? Guarantee results by joining our accountability program. GUARANTEE RESULTS PROGRAM PILLAR #3 - ACCOUNTABILITY LET'S GET THE 6 WEEK CHALLENGE STARTED! APPLE ANDROID CALIUNITYtrain APP Get workouts to follow along with join the 6 week challenge group track your stats, take photos and link to smart watches/scales See the 6 week challenge laid out in your calender Get reminders to train/track food IN ORDER TO START THE 6 WEEK CHALLENGE, YOU NEED TO DOWNLOAD OUR APP ENJOY 6 WEEKs ACCESS FOR FREE! (USUALLY £20) Head to app store/playstore Download the caliunity app Set up your account THE 6 WEEK CHALLENGE - SETTING YOUR GOAL DOWNLOAD THE GOAL SETTING GUIDE AND 8 FILL IT OUT ONLINE EMAIL IT TO OUR TEAM HELLO@CALIUNITY.COM LET'S SET YOUR GOAL! This is what the 6-week challenge is based on. Follow along with the goal setting guide, and you'll have a measurable goal to work towards over the 6-weeks. Make sure to write the action steps, email the document/send your goal to our team at hello@caliunity.com and share your goal on social media! EITHER OR: THEN: CHOOSE YOUR PRIZE 8 Get one of our In-depth guides for FREE (USUALLY £30! CHECK OUT OUR GUIDES BOOK A GYM CLASS join a class in the gym for free (usually £20) Continue using the app after 6-weeks, with access to all exercises (WORTH £20) OK! WE'VE GOT A GOAL, A PRIZE AND THE APPS, HOW ARE WE GOING TO MAKE SURE WE STICK TO THIS? SHARE THE GUIDE Lastly, we want you to get friends involved. We all know that when we have someone else there with us, we're so much more likely to achieve our goals. So message your friends, get your family involved and give them the link for this guide below. The more accountability you can give yourself, the more likely you will be to keep pushing when you don't want to. ACCOUNTABILITY Great, you've got both the apps. You've set your goal. You've chosen your prize. You've accurately shown where you're currently at.. Now it's time to share it! Once it's in writing, it's official, and it's even more official when you're announcing it to a group! Share it to the "Transformation Challenge" group on the CaliUnityTrain app here: 8 Next, we want you to anounce it to the world! Post to any social that you use, with your goal and tag us @caliunity. End the post with the hashtag #StrongerTogether to feel the love of the CaliUnity around you! Click on the icon below to jump straight to a post! Share your goal with the caliunity! CALIUNITY PROTEIN Take photos of what you eat with the "+" icon at the bottom right, go to meal, take a photo of your food. Simple! LEVEL UP: send photos to a friend/family member, sending photos to a person adds a layer of accountability. WEEK NUTRITION 1 Photos of food 2 Eat more protein 3 Track food 4 Macronutrients 5 Track water 6 Supplements WHY PROTEIN? 8 NUTRITION OVER THE 6-WEEKS Now onto nutrition! You know what you need to be doing to lose weight, but you haven't got the accountability to do it. Let's change that. We're going to slowly stack habits, and accountability along with those habits to keep you going, starting with taking photos of food to tracking macronutrients, water and supplements. We're trying to build habits for life here, so try not to just do all of this at once. If you are currently tracking your macros, or water intake, you can skip the weeks. Keep tracking water/food, but now try and increase your protein intake. Eat more lean meat/alternatives if vegan/vegetarian. LEVEL UP: try our CaliUnity protein to conveniently get your protein in wherever you are. WEEK 2 WEEK 1 8 Track your food intake on MyFitnessPal. What gets measured gets managed, so try and be as specific as possible. Follow the guide below, and then the on-screen instructions in the app to link MyFitnessPal to your CaliUnity app! LEVEL UP: take photos of your food and send it to a friend! Now we're going to work out your ideal macronutrients and calories. You've been tracking your calories, but you haven't been trying to reach a goal. Now we're going to work out the amount of calories you need to eat to lose/maintain/gain weight and the the best macronutrient breakdown for you. Plenty of links here to click and learn! MACRO CALCULATOR ONLINE MACRO CALCULATION STEPS (PDF) WEEK 3 WEEK 4 WHAT IS A CALORIE? DO MACROS MATTER? MACRO CALCULATOR ONLINE NOW WE'VE GOT YOUR NUTRITION ALL SET, LET'S GET YOUR FITNESS SET! Keep tracking water/food/protein, but now incorporate supplements like vitamin D, omega 3. Cut the BS, and only use what works (check out our blog about this HERE) LEVEL UP: try the CaliUnity SuperGreens to get all your supplement needs in one. CALIUNITY SUPERGREENS GUIDE TO OUR FAVOUR SUPPLEMENTS Keep tracking water/food/protein, but now track your water intake. Use this calculator HERE to workout how much water you need, and aim to drink that everyday. LEVEL UP: have a bottle with you, and aim to get through a certain amount of full bottles per day. Say if you were using the CaliUnity metal bottle, and you needed 2L per day, aim to drink 4 of them. TOP TIP: keep the bottle on your desk when you work so you natrually drink more. TOP TIPS TO DRINK MORE WATER WATER CALCULATOR CALIUNITY WATER BOTTLE 8 WEEK 5 WEEK 6 By following this 6 week program, you're becoming more aware of what you eat and you will probably be shocked at how much/how little you currently eat. What gets measured gets managed, so now, use this knowledge and awareness to make a change. Again, we're kickstarting you into 6 habits over 6 weeks, but these are habits for life, try and keep them going after the challenge! DAY WORKOUT MONDAY FULL BODY TUESDAY REST WEDNESDAY FULL BODY THURSDAY REST FRIDAY FULL BODY SATURDAY REST SUNDAY REST We're tried everything, and we've come to the conclusion that 3 days a week, full body 30minute workouts are the best option. How amazing is it that you can get fit, from home, in the time it used to take you to walk/drive to the gym and back? We recommend at leaving at least 24 hours between working the same muscle groups. So instead of MWF, you can do TTS. If you need to workout two days in a row, we'd rather you do that and fit 3 sessions in than skip a workout. 11 FITNESS - THE LAYOUT We've been through Accountability, Nutrition. Now the last piece of the puzzle is Fitness, the workouts you'll be doing to spark the change in your body to build more muscle, lose stubborn fat and heal injuries/bulletproof your body against injury. OK, SO ALL I DO IS PUSHUPS AND SQUATS? HOW DO I PROGRESS IN CALISTHENICS? WHAT DO THE "FULL BODY" WORKOUTS LOOK LIKE? WHY CALISTHENICS? We use calisthenics - bodyweight training. You've probably done a pushup, squat and lunge before. You do it all the time in your life. We're going to use your bodyweight, and make those movements get harder overtime so we can progressively increase the stimulus on your body to change. WHY FULL BODY WORKOUTS? WHAT ABOUT WEIGHTS? CALISTHENICS FOR INURIES Progression is the key to training. We are systematically increasing the stress we place on our body overtime, using more advanced movements (intensity), more total sets+reps (volume) or increasing how much work we do in a given time (work capacity). You see, it's very easy to progress with weights. Once you've learnt a movement like bench press, you just continue to add weight as you get stronger. This is very simple, and is very appealing, especially when toning up is hard enough! But with calisthenics, you don't just keep adding reps or weight. You progress onto the next skill. But the problem is, it's hard to know what skill comes next. We like to think of calisthenics as a game, using a skill tree to understand where and what we progress onto next. This way, it's easy to see what skill comes next, and what is required to get there. Ever played computer games? Once you've earned enough skill points, you can spend them on a skill and progress to the next level. Let's take that same approach with calisthenics. Achieve a skill, move onto the next according to the skill tree, and get stronger - like these guys! 9 PROGRESSION CHECK OUT THE SKILL TREE Front Push (Pushup) Front Pull (Row) Overhead Pull (Pullup) Overhead Push (Handstand) Down push (Dip) Legs Push (Squat) Legs pull (Deadlift) Core (Crunch) THE PLANES OF MOVEMENT 10 CLICK ON A PLANE TO VIEW THE MOVEMENTS Pick one exercise from each plane of movement and perform 3 sets of 5-8 reps of the progression you find the hardest in a large circuit. Aim to do one more rep than last session, or reduce the rest in-between each exercise, or once you can get 8 clean reps progress to the next movement! PLANE OF MOVEMENT VIDEOS All of this is done for you in the CaliUnity training app. You have 3 workouts per week under "6 WEEK TRANSFORMATION FULL BODY". Watch the videos for each plane of movement and pick the one that you can do 3 sets of 5-8 reps at. OR IF YOU DON'T HAVE THE APP, CLICK HERE FOR A VIDEO/PICTURE GUIDE OF EACH PLANE OF MOVEMENT PLANE OF MOVEMENT PICTURES FULL BODY WORKOUT IN APP CLICK HERE OR SCROLL DOWN ON HOW TO ACCESS THE WORKOUTS IN THE APP WATCH THE VIDEOS FOR EACH PLANE OF MOVEMENT CLICK THE "FULL BODY WORKOUT" FULL BODY WORKOUT IN APP 10 DO 3 SETS OF 5-8 REPS OF THE HARDEST MOVEMENT IN THE PROGRESSION VIDEO REPEAT 3 TIMES A WEEK, ADD MORE REPS EACH TIME, OR TRY THE NEXT MOVEMENT NAVIGATE TO THE FULL BODY WORKOUT DON'T HAVE THE APP OR PREFER A VISUAL FORMAT? KEEP SCROLLING DOWN FOR THE PICTURE FORMAT OF THE SKILL TREE OR CLICK HERE WATCH THE VIDEO AND THEN TRY THE MOVEMENT THAT YOU THINK YOU CAN DO FOR 3 SETS OF 5- 8REPS. IF IT'S TOO HARD, TRY THE PREVIOUS ONE, IF YOU CAN DO AN EASY 8 REPS, DO THE NEXT EXERCISE. THE WORKOUT STARTS WITH UPPER PULL, THEN UPPER PUSH, FRONT PULL, FRONT PUSH, CORE, DOWN PUSH, LEGS PUSH THEN LEGS PULL. DO ONE SET OF EACH, ONE AFTER ANOTHER AND REPEAT 3 TIMES TOTAL. TRY AND HAVE MINIMAL REST BETWEEN EXERCISES, BUT IF YOU NEED TO TAKE REST TO GET MORE REPS, THAT'S FINE. WE RECOMMEND - CLICK ON THE EQUIPMENT TO GO TO OUR STORE Gymnastics rings - the perfect piece of kit. Period. Pullups, dips, rows, pushups, advanced, beginner, perfect. Parallettes - save your wrists, improve your range of motion and stop sliding all over the place Pull up bar - it's very hard to do any pulling movement without a pullupbar (hang the rings from a branch if needs be) FITNESS - EQUIPMENT You can complete 80% of this guide without equipment. None at all, just your bodyweight. However, one essential piece of kit is a pull-up bar. As you'll read later, it is incredibly hard to activate the back muscles and biceps without a pull-up bar. You can use a tree, hang rings from a tree or use the bars at your local park, get creative! After trying all the brands, we were sick and tired of low quality calisthenics equipment. We decided to launch our own innovative, sturdy and practical gear. 8 LET'S GET A SWEAT ON! SCROLL DOWN FOR VITAL THINGS TO KNOW BEFORE STARTING, IN-DEPTH INSTRUCTIONS ON EACH EXERCISE AND HOW TO PROGRESS YOUR BODYWEIGHT MOVEMENTS! ...THINGS TO KNOW Tempo simply means controlling the movement through its contractions. For example, a 3 second negative pull-up simply means you pull your body up to the bar as normal, and then lower down for 3 seconds until hanging, instead of just dropping. Range of motion, shortened to ROM, is very important in calisthenics. Due to the complex movements, we will be utilising full range of motion in a lot of the exercises. However, in order to progress we may decrease the ROM or increase, so watch out for this. TEMPO RANGE OF MOTION TYPES OF CONTRACTION There are 3 types of muscle contraction, all of which contribute to muscle and strength gains: Isometric - A movement where your muscle length and the angle of your joints do not change. For example, a plank or bar hang. Eccentric - Also known as a muscle-lengthening contraction, or the "negative". This kicks in when your muscles are elongated, such as during the lowering of a push-up or pull-up. Concentric - the opposite of an eccentric movement. The pulling- up part of the pull-up, and the pushing-up part of the push-up. KEEP READING 13