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All Rights Reserved - Saturnomovement 2021
All Rights Reserved - Saturnomovement 2021
INTRODUCTION
Beginning your Home Workout regimen can be hard and intimidating for a variety of
reasons. Actually, any change in our daily routine can completely throw us out of balance and
lead us to move less, or even give up completely.
Why? Because it requires us to change, to grow and to adapt, and that is never an easy thing
to accomplish. However, it is in our ability to adapt to the changes in our environment that
we are able to find true meaning and freedom in life. This is a perfect opportunity to grow
not only as movers, but as human beings.
We understand that working out from home can bring a series of mental and physical
barriers, and that is why we have put together a program that you can follow to build and
maintain strength in all primary Upper Body and Lower Body Movements. Our mission with
this program has been to create an easy-to-follow, tailored to you, and effective home
workout program that you can do anywhere at any time with minimal to no equipment.
PROGRAM OVERVIEW
This program consists of 2 main Full Body routines that we will call Routine A, and Routine B.
Each routine will have its designated warm up, a strength block with Upper Body and Lower
Body movements in the most important planes of motion, as well as additional blocks for
Core, shoulder health, and cool down. You will also find 3 different levels for each exercise so
you can adjust the routine to your level, as well as increase the intensity of the exercises when
you feel ready for the next progression. More information as to how to follow each workout
will be given on each routine guide and PDF.
PROGRAM APPLICATION
As mentioned we will be alternating the routines as shown below. The duration of this
program is up to you, but we recommend it for 8-16 weeks. Please take a rest or deload week
when needed to allow your body to recharge before you repeat the program again (this could
be on week 6, week 8 or week 12). Finally, feel free to add skill training prior to the routines or
on “active rest days” as this is a great period to work on technical skills like handstands for
example. Just make sure you are fully recovered before each main workout.
❖ Watch video --→ ROUTINE A (Strength Workout 1)
❖ Watch video --→ ROUTINE B (Strength Workout 2)
CALENDAR
Note: This is a 4-week calendar, however, as mentioned above we recommend to follow
this program for at least 8 weeks for maximum results. Simply repeat this calendar to
extend the duration of the program.
All Rights Reserved - SaturnoMovement 2021
www.saturnomovement.com
SM CALISTHENICS HOME PROGRAM
EQUIPMENT
The program was created with the idea of making it accessible to do anywhere at any time
with minimal to no equipment. We have made sure that all the movements can be done
with common “props” that we carry around our houses. These are some of the “equipment”
that you will need in order to perform the workouts effectively:
❏ A pair of stable Chairs
❏ Sofa or elevated surface
❏ Heavy objects to support some inestable surfaces
❏ A wall
❏ Either wood floor and socks, or carpet floor and small plates for sliding
❏ A stable door frame or a place to hang from (other pulling modifications will be given)
❏ Resistance Bands (Optional)
❏ Dumbbells and Barbells (Optional)
That should be enough to start the program. However, make sure to watch the video for each
of the routines prior to beginning your workout to make sure you have everything you need
for an effective practice. Finally, regular equipment can easily be incorporated into the
routines. Feel free to use regular weights, additional weights in the form of weight belt or
weighted vest, parallettes, and any other piece of equipment you feel will come in handy for
your own unique practice.
CLOSING THOUGHTS
On behalf of the entire SM Team we want to thank you for joining us in this journey. We
understand the difficulty of the moment we are currently facing, but we have trust and faith
that this is only a matter of time for life to go “back to normal”. Nonetheless, we truly want to
encourage you all to stay active and together during this period of uncertainty. Let's take this
opportunity as a chance to discover deep layers of our beings that are often masked by our
fast paced busy lives. We are looking forward to seeing you progress with this program.
Please do not hesitate to ask us any questions in the comment youtube comment section.
With infinite amounts of Love & Gratitude,
- The SM Team