Theo
OUR PROGRAM
Hi! My name is Theo. I’ve been into swimming my entire life. I first fell in love with the sport in Sicily, where I’m from, and later developed my practice as a coach and instructor in the UK. I’m fortunate that my passion is also my career. However, when the pandemic hit in 2020, all the pools shut and I was at a loss! Luckily, in the lockdown, I became more familiar to calisthenics.
Even though I’d always been into fitness and spent my life working in gyms and leisure centres, calisthenics was a bit of a discovery for me. I realised that, although weight training is efficient, the bulking process involved when lifting weights can negatively impact mobility and flexibility. Calisthenics provide a powerful and natural whole-body workout program which, similar to swimming, gets long-lasting results!
Theo
People Trained
Years of Experience
Calisthenics gave me a huge advantage once I was back in the pool. Firstly, I had a new awareness of my whole-body coordination, improving my swimming strokes since they involve all the muscle groups working together at the same time. Secondly, I had evened out the muscle, flexibility and postural imbalances common in swimmers due to the sports’ repetitive movements (which can overdevelop lats, pecs, quads and hip flexors compared to the trapezius, rhomboids, hamstrings and glutes). Lastly, I had massively strengthened my core, which is the foundational base of support for all swimmers, who are in a fluid environment with no stable surface to push off from.
primarily for swimmers, but it is really for anyone and everyone who wants to use their own natural strength to get in shape!
Calisthenics gave me a huge advantage once I was back in the pool. Firstly, I had a new awareness of my whole-body coordination, improving my swimming strokes since they involve all the muscle groups working together at the same time. Secondly, I had evened out the muscle, flexibility and postural imbalances common in swimmers due to the sports’ repetitive movements (which can overdevelop lats, pecs, quads and hip flexors compared to the trapezius, rhomboids, hamstrings and glutes). Lastly, I had massively strengthened my core, which is the foundational base of support for all swimmers, who are in a fluid environment with no stable surface to push off from.
primarily for swimmers, but it is really for anyone and everyone who wants to use their own natural strength to get in shape!
People Trained
Years of Experience
People Trained
Years of Experience
OUR PROGRAM
Calisthenics — known to the ancient Greek Spartans of 480BC as kilos sthenos
(‘beautiful strength’) — are exercises relying solely on bodyweight and
gravity.
Our philosophy is simple: long-term overall fitness must be rooted in your body’s natural movement, and must be varied and challenging enough to keep you motivated along your journey!
COURSE DESCRIPTION
This is a functional fitness program. This means that you will be performing
dynamic exercises that mimic and enhance natural body movements and work
multiple muscle groups at once for a functional, healthy body.
On top of the physical gains, the benefits of this program are increased body control, mobility, physical awareness and much more. This program is for people who want a naturally athletic and healthy physique. If you want the bulky body builder look, thanks for your time, but please go elsewhere. We’re building functional bodies here.
You can expect individually-tailored 1:1 workout sessions of around 1 hour each. They typically start with a dynamic warm-up, then a 15 minute circuit of different exercises, followed by a short burnout session of various reps and sets focussing on a particular muscle group each day. All exercises can be modified and adapted for varying levels of difficulty.
The minimal equipment and space required make it easy to transition between exercises, allowing for a high-intensity interval training type of workout. Alternating rest times with minimal or no rest forces the body to produce muscle-building and fat burning hormones like HGH and testosterone.
If you’re interested in decreasing body fat, gaining strength, adding lean muscle, and improving your athletic performance, the exercises in this program will help you to meet those goals!
Why choose our program:
Adaptability
Build Lean Muscle And Burn Fat
Increase Athletic Performance
Core Strength
Symmetry
Long-Term Results
PROGRAM SAMPLE FORMAT
x1 Trial Session
Was £50 Now One Time- Would you like to have a one-off workout session and see whether this is for you or not? Book below and Iet’s train together!
x4 Sessions
Valid 1 month- Day 1: Full Body
- REST 6 DAYS
x8 Sessions
Valid 1 month- Day 1: Arms
- Day 2: Mobility
- REST 5 DAYS
x12 Sessions
Valid 1 month- Day 1: Back + Core
- Day 2: Chest
- Day 3: Legs + Mobility
- REST 4 DAYS
This program is 100% bodyweight only. You will not use a single weight apart from a resistance band for some exercises. However, you will have access to a pull-up bar for some days at the health club gym in South Kensington London. When the weather permits, some workouts such as cardio will be done in the nearest park, West Ham Park.
Please note, this program requires 100% commitment from day one for six weeks to be effective.
N.B: results may vary due to lifestyle nutrition and other factors.
Be open minded on real expectations.
More info below.
PRIVATE OUTDOOR GYM, Stratford, East London
A private outdoor gym garden with access to a professional pull-up bar, and all the necessary equipment such as resistance bands, kettlebells, jump rope and more.
FIND US
Stratford, East London, E7
(Full address will be shared after booking)
HERE ARE MY RESULTS BEFORE AND AFTER.
Before
After
Before
After
FAQ’s
WHO CAN DO THIS PROGRAM?
Beginners are welcome; no prior knowledge of calisthenics is needed.
Anyone aged 18 to 49, the program will be adapted exclusively to your abilities.
Sessions are 1:1 and 2:1.
Do you have any questions?
Please email us at: swimcore.uk@gmail.com
WHERE DO THE WORKOUTS TAKE PLACE?
Our sessions take place at a private house gym garden based in Stratford, East London. A private gym with a professional calisthenics pull-up bar, gym mats for land base exercises and all the necessary equipment (bands, dumbbell etc.) for your workout training sessions.
What People Say About Us
I feel much better and stronger in my body after just a few weeks! I wanted to do this program as a challenge to myself… I’d never tried calisthenics and honestly, I was worried it was going to be too tough! However, Theo put me at ease straight away.
Amy Benson
Sports Enthusiast
Our Google Reviews
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Discover our unique swimming and fitness programs that will take you to the next level, whether your goal is to stay active or losing weight we can help you achieve your goal!