Text Copyright © 2022 Matthew J.

Schifferle All Rights Reserved

Disclaimer:

Matt Schifferle is not liable for any injuries or damages that individuals might incur by attempting
to perform any of the exercises or feats of strength depicted or discussed in this book. Any
individual attempting to does so at their own risk. Consult with your physician before beginning
an exercise regimen.
Welcome to the official Grind Style Calisthenics 12-Month workout program! This is a
supplement to the Grind Style Calisthenics manual for those looking for a more
comprehensive training outline.

This program started as an idea to create a full year-long program for building muscle
and strength with calisthenics-based exercise. I originally had the goal to create a
typical 90-day or 6-week workout “challenge.” However, I figured that would be an
insufficient approach for anyone truly serious about building muscle and strength with
bodyweight training.

Real progress doesn’t come from a month or two of training but through a consistent
approach, you maintain for years. If you have the tenacity and perseverance to make it
through month 12, you can start right back on month one and begin the program with
new strength and ability. This program is truly an endless plan with an infinite number of
adjustments and adaptations you can use to keep things feeling fresh and interesting.

This supplemental manual includes three sections. The first is the general overview of
what each month of training will entail. You use the four-phase G.S.C format throughout
the year, but each month will use the program with a unique approach to emphasize
your training and keep things from getting stale.

The second section is the self-programming section with suggestions and templates on
how you can structure your weekly training. Feel free to use whatever weekly program
fits your resources and preferences. You’re also free to maintain the same weekly
routine throughout the year, or you can change it every month or two if you like. It’s the
perfect blend between structure and freedom.

The final section lists all of the G.S.C videos and resources. There are over 100 videos
on how to complete the exercises and tutorial videos. These videos are organized
according to tension chains and the phases of the G.S.C program so you can easily find
what you’re looking for.

Lastly, if you have any questions on how to get the most out of this program, please
don’t hesitate to reach out to me at [email protected] and join the Red Delta
Project Facebook page for community support.

Best of luck, and enjoy the next year of training!

- Matt Schifferle
 The Grind Style Calisthenics Workouts

Each workout is intended to be a month-long variation for the G.S.C workout. Some
workouts emphasize strength, while others focus on building muscle, but they all build
both. There are 12 total workouts to fill the entire year of your training.

Feel free to begin this program whenever you wish in month 1; it doesn’t have to start in
January. Each month is designed to build on the training and experience of the one
before it; however, feel free to complete these workouts in any order you wish.

You can use any official G.S.C exercises you like to satisfy each phase, so use
whichever techniques suit your preferences, resources, and abilities. A few of the
workouts encourage you to use a specific technique, like unilateral push and pulling
movements. These workouts are included to ensure the whole workout program
maintains a sense of balance, but they are certainly not gospel. Mix, match and switch
out techniques as you like.

You can stick to a given technique for the entire month or switch out exercises each
week if you like. Your success depends less on what exercises you practice and more
on achieving each G.S.C phase’s objectives. You can swap out calisthenics exercises
for free weights, machines, or any other methodology you prefer. It’s honestly not that
important. Just hit the muscles with everything you’ve got!

Here are the twelve workouts.

 The G.S.C Guide to Self-Programing

Building your workout routine has many advantages over following some cookie-cutter
program in a book or on the internet. Self-programming affords you much more freedom
to schedule your workouts to align with your schedule, resources, and preferences. It
also allows you to adjust your training to fit your circumstances. Most importantly, it also
empowers you to dial in your training to make it as effective as possible.

In contrast, blindly following a random plan means your workouts may be based on
guesswork and assumptions. You might get lucky and find a good program by chance,
but even the best routine will cause issues if you don’t adjust it to accommodate future
changes.

That’s why I created this quick-start guide to help you understand how to create your
G.S.C workout routine so you can get the most out of your training.

A good workout program serves as a launch pad for your success. Just like the launch
pad for a rocket, it provides support and stability while ensuring you’re pointed in the
right direction. Practically, you should build your routine to satisfy the following
objectives.

#1 Resource Alignment

Most of what makes a good routine are nothing more than arranging your training to fit
your lifestyle and resources so you can consistently get in your workouts. Plan your
training to fit the time, energy, and available equipment. Your goal is to get the work in
with relatively little effort consistently. If you can do that, your routine is already 90%
effective.

#2 Avoiding Progressive Interference

A good routine can’t get you the results you want, but a bad routine can certainly
interfere with those results. Your success doesn’t come from your routine but from
how well you execute the exercises within the routine. You want to show up for
each workout physically, mentally, and emotionally in the best condition possible to push
yourself to the next level.

Sometimes, a poor routine will create interference in allowing that to happen. If you run
a 5K on Wednesday night, you may find your Thursday morning squat workout won’t be
as good as it could be. Maybe you plan to work a full-body workout on Monday,
Wednesday, and Friday, but that Friday workout is always a slog to get through. You feel
tired, stiff, and not very motivated to push yourself. The opposite may also be the case,
where you plan to work a tension chain twice a week but feel like you want to work the
muscles more often.

In all of these cases, you should adjust your program to have the best chance of making
progress. Plan the Thursday squat workout for Saturday. Cut back from three workouts
a week to two to allow for more recovery. If you want to work a muscle more often, go
for it. A good routine puts you in the best position to hit your workouts with everything
you’ve got, so make any changes you feel are necessary to make that happen.

#3 Goal Alignment

Lastly, a good routine should use exercises and methods aligned with your goals.
Thankfully, the Grind Style Calisthenics Program ensures this alignment assuming, of
course, that your goal is to build muscle and strength with bodyweight training. This
alignment comes down to satisfying the objectives of the four phases of the G.S.C
program.

Tension phase objective: To wake up the muscles and improve the mind-muscle
connection. This phase usually employs isometric exercises, but you can also use
easier variations of your main strength exercises. Perform as much work as necessary
to feel like your muscles are warm and engaged.

Stability phase objective: The goal here is to synergistically use all the muscles in the
body to improve shoulder, hip, and core stability. This phase primarily uses shifting and
stability exercises, like shifting push-ups or standing on one leg. Perform as much work
as you like to feel stable and confident in your body.

Strength phase objective: To work the muscles under a lot of resistance so you can
put a lot of tension on them. Sets here are to be done for less than ten reps, so you can
go pretty heavy, and are generally done for 3-6 reps. These exercises are heavy
progressive, suspension, and weighted calisthenics exercises. Overcoming isometrics
can also be used for this phase. Continue completing sets until your strength starts to
diminish.

Hypertrophy phase objective: To burn out the muscle and induce a high level of
fatigue. This phase uses lighter variations of the strength exercises you used in the
previous phase, so you should achieve ten reps or more in each set. This phase is
typically done for 1-2 sets.

This four-phase system ensures your workouts are as effective as possible for creating
a stimulus for improving your neuromuscular proficiency, building strength, and
hypertrophy.

Don’t worry too much about how long you spend in each phase or how many sets you
should do. The goal is not to do a given amount of work but to accomplish each phase’s
objective. Sometimes that may take relatively little work; other times, it may take more.
It’s just like hammering in a nail. You don’t concern yourself with how often you need to
strike the nail; you just do so until the job is done. The same goes for your workouts, as
many fluctuating variables can influence how much work you should do to achieve
those objectives on a day-to-day basis.

To recap, the fundamental objectives of a G.S.C

program are:

- Get the work in consistently.

- Avoid and manage friction that prevents you from effective workouts.
- Achieve the four objectives of each G.S.C workout.

Your workouts will be effective if you can accomplish those three objectives. You can
program your training however you like, and it will work. Don’t spend too much time
over-analyzing every little detail. Most programming details are too trivial to matter. If
they are important, their influence on those three objectives will be pretty obvious, and
you’ll know the actions you should take. If it’s not obvious, that detail probably doesn’t
matter much.

Now that I’ve covered your program’s three fundamental objectives let’s look at some of
the building blocks you can use to start building your program.
Full-body and split training

Full body training involves working all six tension chains in every workout. Split training
means working a select number of chains in each workout. There are pros and cons to
each, and people love to debate the merits of each but don’t get too caught up in such
debates. The important thing is getting in the workouts, so adopt whichever strategy is
easier and most effective for you to accomplish that objective.

The classic MWF format works well for those who like to train during the work week and
have the weekends off. It hits the body three times a week, so be mindful of your
recovery and performance, especially as you get closer to the weekend.

The TTHS format is a favorite for those who enjoy a weekend workout, where they may
feel they have more time and energy exercising on a non-work day.

The TTH workout format hits the body twice a week and breaks up your recovery into
one short and one long recovery period. Some people find this gives them a nice variety
in how they experience the workouts.
The MTh format is another format that hits the body twice a week but provides a bit
more of a uniform recovery period between workouts.

Hitting the full body once a week is a favorite of those who enjoy a lot of recovery and
like to get all-out in their workout. It’s also enjoyed by those with busy schedules or
practicing other physical activities, like sports and martial arts.

Daily full-body workouts are on the opposite end of the once-a-week spectrum. People
who practice this routine typically make their workout their primary source of physical
activity and like to get their body working daily. These workouts are typically performed
with less volume and intensity, requiring less recovery time. Using one or two rest days
is a common strategy with high-frequency training.

P.P.S/E.L.F

These split workouts your training into the three-movement chains (push, pull, squat) on
one day and the three support chains (extension, lateral, flexion) on the second day. I
like this format as the movement chains are typically more taxing on the body, while the
support chains create a bit more of an “active recovery” workout.

This is one of the most common ways to fit a PPS/ELF split into the week. It hits each
chain twice while affording three rest days and the weekends off. Some people like to
reverse the order of the workouts, so Monday is a lighter ELF workout to ease into the
week, and they finish strong with a PPS on Friday.

This approach is the classic ABA/BAB format that takes place over two weeks. It’s a
strategy that alternates working one set of chains twice a week while the other only
works once. It’s a favorite of those who like alternating how much volume and recovery
a chain gets on a biweekly basis.
Once again, we have a high-frequency approach for those who like to exercise on most
days of the week and incorporate a little less volume or intensity in each workout. One
or two rest days are the usual way to go, and you can plan those rest days when they
work best in your schedule.

Push/Flex Pull/Ext. Squat/Lat.

This is one of my favorite workout splits because it breaks the week up into three
separate workouts, but each workout is just one movement chain and one support
chains. It helps to manage the fatigue throughout the body quite well since the
movement chains are typically more fatiguing than the support chains. This format will
only require one movement chain each day, making the workouts feel relatively short
and focused without compromising overall volume.

This is another variation that breaks the workout into an upper/lower body split. You still
focus on super setting a movement chain and a support chain, only now you do this
twice on the upper body day with the squat and extension chains on “leg day.”
Use these workout programs as general templates. Make any changes you like to them,
or even make up your own from scratch if you like. Remember, the most important thing
here is to just find a routine that you feel you can stick to. It really doesn’t matter which
program you follow, just so long as you can stick to it.

Also, make any changes you see fit as your life changes. You may find a PPS/ELF
workout program is great most of the time, but finding a full-body plan is more practical
as you finish a big project at work. There’s no need to be dogmatic about your workout
program. Change it however you wish. If you feel you need more volume, add another
workout day or do more sets. Take out a day or two if you feel the opposite is the case.

There are very few hard and fast rules for building a successful workout. You’ll find
plenty of people telling you to work out this way or that way, and they can be very
convincing. They’ll sight studies and offer plenty of empirical evidence, and that’s great.
It shows that their way can work. However, proof of validity is not proof of necessity.

Finding an effective exercise method is as easy as finding snow at the North Pole. All
you need is a program, any program at all, and as long as it’s something you can stick
to, and is aligned with your goals, then it’s good. But if it’s not something you can stick
to, and bloats your training with exercises and methods that have nothing to do with
your goals, then it’s a bad plan.

How much rest should you use between sets?

There are many variables that can influence how much time you should rest between
sets. There’s your level of fitness, the intensity fo the exercise, how far you push to
failure, the type of exercise you’re doing, your current mental, physical, and even
emotional condition and more.

More importantly, you should rest according to the objective you want to achieve in each
workout. Resting more between sets will improve your abiltiy to practice your skills and
bring as much energy to each set. Less rest will challenge your stamina and create
more fatigue. It all depends on what you want to get out of your workout.

My recommendation is to “rest as needed” in accord with your circumstances and

training objectives. The tension and stability phases are designed to warm up the
neuromuscular system and shouldn’t create too much fatigue, so they wont’ require a lot
of recovery.
The strength phase requires a lot of intense effort, but you should always be leaving a
rep or two in reserve. Rest as needed until you feel you can perform the next set with as
much strength as possible.

The finisher phase should be the opposite where you’re pushing the muscles to a very
high state of fatigue. If you do perform more than one set, you’ll want each set to create
exponentially more fatigue so keep the rest periods relatively short. You probably won’t
get as many reps in each set and that’s a good thing when fatiguing the muscle in the
goal.

Is it okay to superset a workout?

Supersetting your workout can make your workouts more focused and efficient by
cutting back on downtime. Supersetting is also easy with the four-phase program. You
just do the tension phase for all fo the chains you’re working before moving on the
stability phase for all chains and then the strength phase.

The exception is that super setting can compromise the stimulus in the finisher phase. If
you’re doing multiple finisher sets, stick with just one chain so you can keep the rest
periods short and you can focus on burning out all of the muscles in that chain. You can
then turn your attention to the next chain and work that hard with short rest periods.
Super setting might give you more rest between sets which can make it more
challenging to burn out the muscles.

What about keeping a workout log?

I always recommend keeping aworkout log to track progress and find opportunities to
progress your training. However, I understand keeping a log can be a bit tedious to use;
that’s why I created the Scoreboard Progression Log.

The Log uses a singel sheet of paper, or you can keep it on a whiteboard. A simple
word processor, like Google Docs, or a note taking app also works very well if you want
to keep it on your phone.

You can download the free ebook on how to use the log here.
It’s a simple way to track your training and it works for any workout style. I do
recommend keeping a separate log for each month of the GSC program. Each of the 12
workouts are different, so tracking them all in one log can be a challenge. It’s much
easier to keep a separate log for each month. That way, you can reuse each log when
you restart the program the following year.

Is it okay to skip a workout?

We all feel like skipping a workout from time to time, but when is it good to force yourself
to train and when should you skip it?

Most of the time, a lack of motivation to training is just a temporary state of feeling tired
or lethargic. In this case, I always tell clients to just start their workout, and if they don’t
feel like training after ten minutes, they are welcome to throw in the towel. Of course,
they almost always feel like continuing once they get the lood slowing and muscles
pumping. So just start and see what happens in these cases.

Somitmes, you may be having a bad day. You’re exhausted, sore, burned out, and you
have a pile of other things that need to get done. In this case, skipping the workout can
be a good idea.

You don’t get results through forcing yourself through a workout. Instead, your results
depend on creating an effective stimulus for change in your training. It can be more
difficult to create that stimulus when your mind, body, and life is working against you in
your workout. Putting your workout off for when you have more focus and energy can
only help you have a more effective workout.

It takes experience to know when you should skip your training and when you should
just get the ball rolling. Thankfully, overcoming isometrics in the tension phase is one of
the best ways to tell hwo you’re doing. That tension phase should energize you and
motivate you to exercise. If that’s not the case, it may be best to get some rest and try
again tomorrow.
 G.S.C Video Master List
Phase Description Videos
Tension phase video https://youtu.be/lkriXjm3c8Y
Stability phase video https://youtu.be/xspDf1cVcms
Strength phase video https://youtu.be/SuMRtXSiZ_w
Finisher phase video https://youtu.be/5op3ug_cCwQ

Back-filling video: https://youtu.be/Wdsf[pqkyyAfIlHU

Workout Demo Videos

Push / Flexion: https://youtu.be/e_Lckt5rmLI

Pull / Extension: https://youtu.be/VbFxiD6GJQk
Squat / Lateral: https://youtu.be/H7yn2NfdGnI
E.L.F Workout: https://youtu.be/S59qxTwUW-4
P.P.S Workout: https://youtu.be/0f_osOhXL5w

Push Chain

Tension Phase
Isometric push chain trinity https://youtu.be/mCGuSFh0x90
Isoloop push-up https://youtu.be/vy0SZ_9nmSE
Isotrainer chest press https://youtu.be/YRRwk2lXbDs

Stability Phase
Bear crawls https://youtu.be/MCgNuMhA0O0
Shifting push-ups https://youtu.be/SToLlwAHAek
Shifting dips https://youtu.be/zWDjoJkYUdw
Push Chain Stability Complex https://youtu.be/tenyuDzfPTM

Strength Phase
Lvl 1 Incline push-ups https://youtu.be/ghhlO49pd8s
Lvl 2 Prone push-ups https://youtu.be/MFNt5soyntc
Lvl 3 Dip hold https://youtu.be/XD6CC7mOrj8
Lvl 4 Assisted dips https://youtu.be/AcYPQgekTo0
Lvl 5 Dips: https://youtu.be/FishjBUyIPA
Lvl 6 Weighted dips https://youtu.be/bQwbU3MwnNo
R.T.O Push-Ups https://youtu.be/CYYedOexd0w
Suspension Archer Push-Ups: https://youtu.be/9Htat4rdJd4

Finishers
Push chain trinity finisher https://youtu.be/KtrCYZjJwXw
Towel triceps extension https://youtu.be/aYFlb3zax_o
Triceps press https://youtu.be/l0E_YAUjkLQ

Pull Chain

Tension Phase
Isoloop row https://youtu.be/Ww_TRxjN44k
Isometric pull chain trinity https://youtu.be/TQRZTgDIhWA
Isometric pull-up https://youtu.be/0o4R2mSkfjc
Isotrainer row https://youtu.be/38GxSb4mhyA

Stability Phase
Shifting Pull-ups https://youtu.be/4bgp2cGB310
Shifting rows https://youtu.be/G8f4epjz3es
Pull chain stability complex https://youtu.be/wCn7h76OTPk

Strength Phase
Lvl 1 Incline rows https://youtu.be/T8GDZ_B22BY
Lvl 2 Table rows https://youtu.be/O_D-nQ5RIxo
Lvl 3 Straight leg rows https://youtu.be/VNBBwTAedxc
Lvl 4 Seated pull-ups https://youtu.be/VLGc-dxbirI
Lvl 5 Pull-ups https://youtu.be/KnKD8bOEri0
Lvl 6 Weighted pull-ups https://youtu.be/ruNom2ZIGY8
Low Lat Row https://youtu.be/7tR9r8e85f8
Suspension archer rows https://youtu.be/4ku4bizr7r4

Finishers
Pull chain trinity finisher https://youtu.be/Kk5M1pq8O_o
Towel biceps curls https://youtu.be/QYJjoG3igdQ
Static hand curls: https://youtu.be/culZFWkxdpA
Towel Rear fly https://youtu.be/ZfY4l8wZPbs

Squat Chain

Tension Phase
Isoloop lunges https://youtu.be/1rLDfcjcoiQ
Isoloop squats https://youtu.be/Lg-mUd4tP9A
Wall sit/table bridge isometric https://youtu.be/ZjK-iUIK33A
Isoloop sissy squat https://youtu.be/jTbosYwGw48
Isotrainer lunge https://youtu.be/AyUI-W6oAu8

Stability Phase
Shifting squats https://youtu.be/wDWJ0wdUycs
Shifting lunges https://youtu.be/q2BCiosYxMw
Squat Chain Stability complex https://youtu.be/ebNTCBVLFUY

Strength Phase
Lvl 1 Deep squat https://youtu.be/MwxxUD0jbsU
Lvl 2 Split squats https://youtu.be/BrOsAV6rNRI
Lvl 3 Suspension split squats https://youtu.be/IntQROnPy-w
Lvl 4 Shrimp squats https://youtu.be/0iO1KHYPBp0
Lvl 5 Jumbo shrimp squat https://youtu.be/0sHUwW7ooIQ
Lvl 6 Weighted jumbo shrimp squats https://youtu.be/ETbh9uCqZY4
Upper body assist pistols: https://youtu.be/Rfk4BkqHAj0
Suspension Lateral Squats: https://youtu.be/XjM_1EnV7IM
Suspension Hover Lunge: https://youtu.be/UWWmcBDFwE0

Finishers
Iso-squat finisher https://youtu.be/pUoy6AdlYxM
Jump squats https://youtu.be/Sfi3vT3o5Ng
Jump lunges https://youtu.be/zK8f3aRKm9c
Hamstring curls https://youtu.be/L1HZNWXvVEo
Sissy squats https://youtu.be/6aE1SegcX_A
Squat Chain Trinity: https://youtu.be/H1kCeE1AiuQ

Flexion Chain

Support chain warm-Up https://youtu.be/_weM3COyib0

Tension Phase
Ab pull down https://youtu.be/KjTJPL7sXF0
Abdominal knee press https://youtu.be/-MqDcz2Ygdc
Dead bug https://youtu.be/ELwmSwO30eQ
Tension and stability phase complex https://youtu.be/z7kJ6Q5rJU4

Stability Phase
Bear crawls https://youtu.be/MCgNuMhA0O0
Spyder plank https://youtu.be/IdGASXWyvLs

Strength Phase
Lvl 1 Hollow body hold https://youtu.be/OItEMMChWXY
Lvl 2 Bent knee raise https://youtu.be/bqH3mZBtr4w
Lvl 3 Straight leg raise https://youtu.be/8uX1X48Xvxg
Lvl 4 Suspension plank https://youtu.be/ul4MZApW4-c
Lvl 5 Suspension knee tuck https://youtu.be/EXIJ4dILenc
Lvl 6 Saw plank w/ knee tuck https://youtu.be/5ZlS1JxeGhU
Strap stretch-outs https://youtu.be/jswGqthQYgI
Dip Hold knee raise https://youtu.be/KnuVceHh0lM

Finishers
Practice any of the strength exercises you wish, but probably use one level lower than your
strength phase so you can go for roughly twice as long.

Extension Chain

Tension Phase
Isometric table bridge https://youtu.be/InLwYpbY4Mc
Isoloop table bridge https://youtu.be/RWcr-ObS0ew
Extension tension and stability complex https://youtu.be/f8c2IgjYoyo

Stability Phase
Reaching bridge https://youtu.be/eWlM9xpe7tQ
Crab walk https://youtu.be/8rG6EThtULA

Strength Phase
Lvl 1 Straight leg hip ext. https://youtu.be/SJJBmyVQ58k
Lvl 2 Cross ankle hip bridge https://youtu.be/IV8imdFr7uU
Lvl 3 Single leg hip ext. https://youtu.be/Kcz-SVZaJno
Lvl 4 Suspension straight leg hip ext https://youtu.be/Oh76FLulCFk
Lvl 5 Suspension cross ankle hip ext. https://youtu.be/wC-5AmROtLY
Lvl 6 Suspension single-leg hip ext https://youtu.be/H1Xlkhy-s7U
Suspension Hip ext https://youtu.be/iL2bpE7ADcY
Upper body suspension hip bridge https://youtu.be/a7bIVEXZJZM

Finishers
Hamstring curls https://youtu.be/L1HZNWXvVEo
Practice any of the strength exercises you wish, but probably use one level lower than your
strength phase so you can go for roughly twice as long.
Lateral Chain

Tension Phase
Lateral push downs https://youtu.be/O8kAnb7pcM0
Lateral hip ab/adduction https://youtu.be/UdnP9zL8Rqo
Isometric side plank https://youtu.be/Srt1Sx26Kr4
Tension & stability phase complex https://youtu.be/F7RWWWRfyb8

Stability Phase
T-plank https://youtu.be/YroexU5ZGCg
Spyder plank https://youtu.be/IdGASXWyvLs

Strength Phase
Lvl 1 Straddle side plank https://youtu.be/c1VomCC9Y4E
Lvl 2 Side plank https://youtu.be/-bSAUVHRZv8
Lvl 3 Pulse side plank https://youtu.be/JjuMFaCtG94
Lvl 4 Suspension side plank https://youtu.be/U1XpoN6BNCs
Lvl 5 Suspension pulse side plank https://youtu.be/WLkm4ce958A
Lvl 6 Suspension lateral stretch-outs https://youtu.be/FqgmtLTPy8Y
Lateral plank w/ leg raise https://youtu.be/K6fQzynZvko
Hand suspended side plank https://youtu.be/hA0NFeOzC8E

Finishers
Practice any of the strength exercises you wish, but probably use one level lower than your
strength phase so you can go for roughly twice as long.

G.S.C Approved Equipment

The great thing about calisthenics is that you don’t need to depend on any special equipment to
get in a good workout. However, here are some of my all-time favorite pieces of equipment and
companies that make training easier and more enjoyable.

NOSSK suspension equipment. (Nossk.com)

Don’t let the affordable prices fool you; Nossk suspension equipment is some of
the best-designed equipment for the home gym and practicing calisthenics on the
road.

Duonamic doorway equipment (Duonamic.com)

Duonamic makes some form of the highest quality doorway pull-up handle on the
market. They are also more portable and adjustable than contemporary doorway
pull-up bars. Their specially designed rings can help you build a complete
calisthenics and suspension gym in almost any doorway.

Kensui weight vests and accessories (Kensuifitness.com)

You simply can’t go wrong with the Kensui plate-loaded weight vest. This
company also makes an ever-expanding line of calisthenics training accessories
to enhance your training.

Pull-updip.com calisthenics equipment (Pullup-dip.com)

Pull-updip.com is best known for its modular pull-up and dip station that can
attach to a post or tree and on a sturdy wall. They also supply various
calisthenics training accessories like rings, bands, and chalk.