BASICS.
Pull-up.
Cali: Pull-up (Basics)
This is a beginner-level class that will take you a step closer towards mastering your first pull-up. This upper body strength training will target your biceps, back and lats. Emphasis will be placed on perfecting your form and technique.
Strength.
Cali: Strength (Basics)
This class introduces you to the world of bodyweight training as we delve into the fundamentals of calisthenics. With the help of bars, gymnastic rings and parallettes, this class is designed to work the entire body in unison as we explore movements, with emphasis on form and control.
[Ladies-only] Strength: Basics
This class is for ladies only.
Work on Calisthenics basics such as the push-ups, pull-ups, dips, pistol squats, L-sits, toe to bar etc. This class will also work on mobility and flexibility.
OPEN LEVEL.
Core.
Cali: Core
Build functional strength to progress into more advanced movements and improve overall performance. Cali Core will hit every core muscle that runs from the shoulders to the quads, including the lower back, hips and glutes. With the use of dynamic and static core exercises using the parallettes, bars, gymnastic rings as well as floor exercises, this class builds core stability, functional posture, dynamic motion and flexibility.
Push Pull.
Cali: Push Pull (Open Level)
Cali: Push + Pull is an intermediate level Calisthenics Strength class that targets pushing and pulling muscles in the body. Expect weighted pull-ups, chin-ups and dips, as well as push-up variations. This class is multi-level and variations will be given for all levels of practitioners to progress.
Strength.
Cali: Strength (Open Level)
This is a full-body Calisthenics workout class. Expect multiple sets and reps of pull-ups, dips, handstand holds, wall walk-ups, push-ups etc.
This full-body Calisthenics Strength class will improve your strength, power and endurance. This class is designed to work the entire body in unison
INTERMEDIATE.
Static Skills.
Cali: Static Skills
FOR INTERMEDIATE STUDENTS. Not suitable for basic level/beginners i.e. should be able to do 6-8 pull-ups, dips.
Explore Calisthenics Static Skills like the front lever, back lever, planche, human flag, etc. Variations will be provided to cater to your current progression.
Muscle-up: Conditioning.
Pre-requisite for muscle-up: You should already be able to do 8-10 strict pull-ups - This will be our warm-up.
This class is targeted towards individuals interested in achieving the muscle-up. This session will work on the muscle-up technique, building muscle memory needed to internalise the movement pattern required and building explosive pulling strength.
ADVANCED.
Advanced: Push + Pull.
Advanced: Full-Body Strength.
Pre-requisites: 10 pull-ups, 20 push-ups
Advanced: Push + Pull is an advanced level Calisthenics Strength class that predominantly targets the upper body. Expect to do movements like muscle-ups, handstand push-ups, weighted pull-ups, chin-ups and dips.
Pre-requisites: 15 pull-ups, 20 dips
This is a full-body workout. Expect weighted pull-ups, weighted muscle-ups, weighted dips, weighted pistol squats etc.
HANDSTANDS.
Handstands: Basics
New to handstands? Still working on building confidence in inversions? This class will introduce you to handstands and inversions. You will work on handstand fundamentals, shoulder and core strength as well as your first kick-up. For beginners.
Handstands: Open Level
Work on handstand alignment, conditioning, proprioception, re-balancing and strength as well as straight arm strength conditioning (such as planche progressions) in this Handstands (Open Level) class. This class is multi-level and different variations will be given to different levels of practitioners.
Stretch.
Restorative and relaxing, this 60-minute stretch is what you need after a day’s of hard work, or simply to slow down. The practice of yin yoga is the stretching of fascia, connective tissue in our body. We gently release by holding poses for a longer time, in a meditative state. Feel rejuvenated and gain flexibility in stiff areas such as hips, shoulders and the spine.
Arm Balance + Inversions: Basics
Suitable for beginners to arm balances and inversions such as headstands, forearm stands (pincha), EPK, firefly, grasshopper pose, crow, crane. Explore fun and interesting variations catered to your level.
Mobility + Flexibility.
Flexibility is the ability of a muscle(s) to lengthen, whereas mobility is the ability of a joint to move actively through a range of motion. Work on active, dynamic stretching as well as PNF stretches to improve both your flexibility as well as mobility. Work towards your front splits, middle splits, scorpion as well as needle pose.
Backbends.
Deepen your backbend practice safely and will control. This class is suitable for all levels. Advanced practitioners will also get to work towards advanced asana in deeper backbends.
Splits.
Work towards the front splits and middle splits. This class is suitable for all levels.
