FAMBA FITNESS

90 Day Calisthenics Beginner Program

Time to Start Your Journey

Created by Solly Muwaniri

Founder of Famba Fitness

Welcome to the “90 Day Calisthenics Beginner Program", a transformative journey

designed to introduce complete beginners and beginners to the world of calisthenics
and empower you to enhance your fitness level.

Bringing more excitement to your training, as we carefully guide you through this
start of your journey.

Taking the next steps into breaking down those false limitations and building the
body you desire.

Our program not only focuses on developing strength, muscle and mobility (any
more) but also invites you to ask different questions and discover what you’re truly
capable of.
 Disclaimer
With any exercise program, including "90 Day Calisthenics Beginner Program" created
by Solly Muwaniri, first consult with a medical professional, especially if you’ve any
pre-existing medical conditions, injuries, or concerns. By participating in this program, you
acknowledge and agree to the following:

Safety: Engaging in physical activity involves inherent risks, and it's crucial to follow proper
form and technique to minimise the risk of injury. This program should not be considered a
substitute for professional medical advice.

Individualization: Everyone's fitness level and physical condition are unique. Prior to
starting the program, you should assess your current fitness level and tailor the exercises
to your abilities. Progress at a pace that is comfortable for you and avoid pushing yourself
beyond your limits.

Warm-Up and Cool-Down: A proper warm-up helps prepare your muscles and joints for
activity and can reduce the risk of injury. Similarly, cooling down after your workout is
essential to promote recovery.

Listen to Your Body: Pay attention to how your body feels during and after each exercise.
If you experience pain, discomfort, dizziness, or any unusual symptoms, stop the activity
immediately and seek medical attention if necessary.

Progression: The program may involve progressive intensity and volume. It's important to
gradually increase the difficulty of the exercises and the duration of the workouts.
Overexertion and rapid progression can lead to injuries.

Nutrition and Hydration: Proper nutrition and hydration are key components of any fitness
program. Make sure you're consuming a balanced diet and staying adequately hydrated
throughout the program.

Rest and Recovery: Rest is essential for the body's recovery and adaptation. Incorporate
rest days into your routine to prevent overtraining and allow your muscles to repair and
grow.

Results: While the program is designed with care, individual results may vary. Your
commitment, consistency, and adherence to the program will influence your progress.

Please consult a qualified healthcare provider before making any significant changes to
your exercise routine or lifestyle. Your health and safety is of top priority.

By participating with this program, you acknowledge you’ve read, understood, and agree
to the terms outlined in this disclaimer. Solly Muwaniri, any associated parties are not
responsible for any injuries, accidents, or negative outcomes resulting from the use of this
program. It is your responsibility to exercise caution, use common sense, and prioritise
your well-being at all times.

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 How To Follow The Program

Program Duration
Over the span of 90 days, you will engage in 36 dynamic training sessions, each
meticulously designed to provide a full-body workout.

Our program places equal emphasis on different muscle groups, ensuring that you
receive a well-rounded fitness experience that enhances your overall strength,
endurance, and mobility.

Training Frequency
3x per week to optimise your progress and allow sufficient recovery, the program
prescribes three training sessions per week.

We recommend following a schedule of one training day followed by one recovery

day.

For example:

Monday - Training
Tuesday - Recover
Wednesday - Training
Thursday - Recover
Friday - Training
Saturday - Recover
Sunday - Recover

This approach helps balance exertion and recovery, promoting consistent

improvement and reducing the risk of overtraining and injury.

Session Duration
Each training session is structured to last 60 minutes, offering you a comprehensive
workout within a manageable time frame.

Full-Body Focus
The program is specifically geared towards exercises that enhance both your
muscular strength, mobility and joint strengthening. As you progress through the

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program, you'll engage in movements that not only challenge your muscles but also
contribute to improved joint function, flexibility and energy.

Understanding Supersets
The exercises are performed in pairs, called “supersets”. You'll come across
exercises labelled with combinations like A1 & A2, B1 & B2, and so on.

For example:
A1 - seated pull up 3 sets x 8-12 repetitions
(no to little rest)
A2 - pike scapula push x 8-12 repetitions
(rest - 30-90 seconds)

= 1 set

This means that these 2 exercises are performed in pairs, supersets.

You perform the “seated pull up” for the recommended repetitions, then straight after
you perform the “pike scapula push” for the recommended repetitions and then you
rest. That counts as 1 complete set.

Complete 3 sets in total, before moving onto the next superset..

B1 - Glute Bridge 3 sets x 8-12 repetitions

(no to little rest)
B2 - Plank Rotation x 8-12 repetitions
(rest - 30-90 seconds)

Supersets are designed to maximise the volume, total amount of work you can do in
the training sessions, in a shorter amount of time. Making the most out of the 60
minute training sessions.

The exercises are carefully chosen to target specific muscle groups and complement
each other, (example) one exercise targets the back and then next your shoulders.

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What Are Sets?
Sets refer to a group of repetitions (reps) performed consecutively without rest. For
example, if you do 10 push-ups in a row and then take a break, that's one set of 10
reps. Sets are typically used to organise and quantify the volume of exercise.

What Are Reps?

Reps, short for repetitions, are the number of times you perform a specific exercise
within a set. For instance, if you perform 10 push-ups in one set, then '10 reps' refers
to the completion of that exercise 10 times consecutively.

What is Tempo?
Tempo in calisthenics refers to the speed at which you perform each repetition of an
exercise. It's usually expressed as a series of numbers indicating the time taken for
different phases of the movement.

For example, a common tempo notation in the program is 3010, where:

● 3: Seconds taken to lower your body (eccentric phase)

● 0: Seconds spent at the bottom position (isometric phase)
● 1: Seconds taken to raise your body (concentric phase)
● 0: Seconds spent at the top position (isometric phase)

Think of a push up, at a 3010 tempo:

● 3 seconds lowering your body

● 0 seconds hold the bottom position
● 1 seconds pushing your body back up
● 0 seconds holding the top position

Rest Between Sets

Rest between sets is the time you take to recover before starting the next set of
exercises. The length of rest can influence training outcomes:

● Short rest (30 seconds to 1 minute): Promotes muscular endurance and

cardiovascular fitness.

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 ● Moderate rest (1 to 2 minutes): Balances between strength and endurance
training.
● Long rest (2 to 3 minutes or more): Favours strength and power development.

For this program, we recommend a rest period of 30-90s between each set.

How To Follow The Videos

Exercise Videos and Progressions

Each exercise in the program is accompanied by a video demonstration, ensuring
that you have clear visual guidance on how to perform the movements correctly.

These videos will help you understand proper form, technique, and execution, making
your fitness journey safe and successful.

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Each video will include 1-3 progressions, allowing you to choose the level of
difficulty that suits your current fitness level.

Depending on your level of fitness, you can begin with progressions 1, 2 or 3.

However, we recommend beginning at progression 1 with every exercise. Aim for the
recommended rep range of 8-12 reps.

The target is to get 12 clean and proper reps, the technique should be executed just
like the video demonstrations.

Perform 3 sets of 12 reps continuously for 2 weeks for the exercise, then move onto
the next progression.

Quality Over Quantity

Prioritise executing each repetition with impeccable form. It's better to perform fewer
reps with correct technique than to sacrifice form for more repetitions.

We recommend taking a video of yourself performing the exercises, from time to

time, to assess if your technique is, like demonstrated in the video.

Taking videos of yourself is not egotistical, it's just smart. If you’re going to do it, you
might as well do it right. By seeing yourself on video, you can receive feedback and
make adjustments.

Your Success Is Our Priority

Remember, your fitness journey is unique to you. Our goal is to provide you with the
tools and guidance to succeed while prioritising your safety and well-being.
The exercise videos and progressions are here to support your growth and help you
achieve your fitness goals.

As you embark on "90 Day Calisthenics Beginner Program", embrace the opportunity
to challenge yourself, learn new movements, and experience the rewards of your
dedication.

Your commitment to proper form and incremental progression will lead to lasting
results and a stronger, more capable you.

Ready? This is the moment, transform your life with callisthenics.

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 90 Day Calisthenics Beginner Program
Monday: Training 1

Exercise Sets x Reps Tempo Rest

A1 Hanging 3x 30-60s Hold 0-30s

A2 Plank to pike 8-12 3030 60-90s

B1 Cossack squat 3x 8-12 each 3010 0-30s

side

B2 Posterior pelvic 8-12 2020 60-90s

tilt

C1 Bar row 3 x 8-12 3010 0-30s

C2 Reverse plank 8-12 2020 60-90s

D1 YTWL 3 x 8-12 3010 0-30s

D2 Pike to squat 8-12 2020 60-90s

Wednesday: Training 2

Exercise Sets x Reps Tempo Rest

A1 Seated pull up 3 x 8-12 3010 0-30s

A2 Pike scapula 8-12 2020 60-90s

push

B1 Glute bridge 3 x 8-12 each 3010 0-30s

side

B2 Plank rotation 8-12 each side 2020 60-90s

C1 Supinated bar 3x 8-12 3010 0-30s

row

C2 Push up 8-12 3010 60-90s

D1 Spine opener 3 x 30-60s 0-30s

D2 90 90 hip 8-12 each side 2020 60-90s

rotation

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Friday - Training 3

Exercise Sets x Reps Tempo Rest

A1 Seated chin up 3 x 8-12 3010 0-30s

A2 Hindu push up 8-12 2020 60-90s

B1 Single leg 3 x 8-12 each 3010 0-30s

squat side

B2 Superman 8-12 (each 2010 60-90s

side)

C1 Close grip bar 3 x 8-12 3010 0-30s

row

C2 Isometric push 30-60s 60-90s

up

D1 Angel 3 x 8-12 2020 0-30s

D2 Horse stance 60s 60-90s

Are You Ready?

Time to start your calisthenics

journey and transform your life.

Each training session will bring

you closer to your goals.

Set your intentions and be

consistent.

And you'll see progress.

Remember, every step you take

is a step toward a stronger and
better you.

You've got this!