LOSE WEIGHT WITH CALISTHENICS

The Sicilian Program

CALISTHENICS BEGINNER/INTERMEDIATE PROGRAM FOR MEN AND WOMEN

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!

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Theo

People Trained

Years of Experience

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Squats

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.

Having spent 15 years in the swimming industry, I am familiar with the muscle groups, movements and mentality of swimmers and I found many surprising similarities with these and calisthenics. I created this bodyweight program
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.

Having spent 15 years in the swimming industry, I am familiar with the muscle groups, movements and mentality of swimmers and I found many surprising similarities with these and calisthenics. I created this bodyweight program
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

BACK IMAGE 2
Squats

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.

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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 individual 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

01

 

Build Lean Muscle And Burn Fat

02

Increase Athletic Performance

03

Core Strength

04

Symmetry

05

Long-Term Results

06

This program is 100% bodyweight only. You will not use a single weight apart from a resistance band for some exercises. However, you will need access to a pull-up bar for some days.

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.

Personal results before and after. This could be you!

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Before

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After

Private Calisthenics Sessions London

Before

After

FAQ’s

WHO CAN DO THIS PROGRAM?

Beginners are welcome; no prior knowledge of calisthenics is needed.

Anyone aged 18 to 65, the program is adapted to everyone’s abilities, and exercises can be changed to an easier variation.

Do you have any questions?

Please email us at: swimcore.uk@gmail.com

WHERE DO THE WORKOUTS TAKE PLACE?

The program is presented on our app online, so you can train and follow the program and workouts on your own time. To start please download the app here and get registered and set up. 

What People Say About Us

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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

Tibor Peller
Tibor Peller
2022-04-25
I loved training with Theo, his swimming background makes a difference in his land-based program. If you stick to the program and you are consistent, you will see results in a very short period of time. Theo uses High-Intensity Interval Training and Bodyweight circuits, it's tough but it pushes you to the next level! He also focuses on building strength with Calisthenics movements, which I believe is much more efficient and fun than a gym weight program, because you consistently work the entire body. He has a different training style, and the exercises are sometimes a bit challenging. He also focuses a lot on mobility exercises which really is key, especially if you are on a desk job and not moving much all day long. Highly recommended Theo, an excellent Personal Trainer! I will continue my training with him. Thank you
Karolina Pogodina
Karolina Pogodina
2021-09-10
Teo is very helpful! Prince is a great coach. They are very flexible and professional It’s a pleasure to work with them
Amy Benson
Amy Benson
2020-09-29
Excellent experience with swimcore - knowledgeable, attentive and hardworking staff helped me reach my fitness goals and gain confidence in the water 5/5 :)
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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!

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