THANK YOU

FOR YOUR SUPPORT!

Hello, my friend! Thank you very much for purchasing my
training program! I hope it will become an irreplaceable
helper in the calisthenics world and I’m pretty sure it will
definitely help you reach your goals!

I strongly recommend you to visit your physician before

starting using this program. Despite the face that I’ve
tried to create programs suitable for the most of the peo-
ple everybody is unique. Remember! Don’t neglect your
health in favour of faster progress!

Also, never forget about warm-up. It’s a very important

part of your training which allows you to avoid injuries
and progress much faster!

When you feel you start following this program with ease,
immediately proceed to the next one to avoid stagnation.

Remember the most important thing — NOT A SINGLE

DAY WITHOUT PROGRESS!

Igor Kovtun
 Level 2 w/out equipment

1. Self-assisted pull-ups

Narrow grip Normal grip Wide grip

Technique. You have to concentrate on the target muscles group (here back muscles). It can be achieved by pulling the shoulder blades
together in the vertical position. Also, it’s very crucial to protrude your chest and arch a bit your lower back. You should fully extend
your arms, working in the maximal amplitude, and by no means round your back at the highest point of the movement. You should
minimally involve your legs and ideally they should be fully relaxed.

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 2. Australian pull-ups

Narrow grip Normal grip

Technique. Your body should be parallel to the ground or close to parallel. Arms should be maximally extended. At the beginning of the
exercise elbows go aside, simultaneously you should maximally pull your shoulder blades together and keep this position to the end
of the rep. Reaching the middle point of the exercise start maximally protrude your chest, touching the bar with its lowest point. The
speed of execution is a bit higher than normal.

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 3. Push-ups

Normal Kneeling

Technique. Elbows point aside. The speed of execution is a bit higher than normal. Keep the chest muscles tensed at the very moment
of the movement. Every rep you should touch the floor with your chest. Look forward and keep your head lifted up. Torso should go up
and down simultaneously with pelvis.

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 4. Bent legs raises
Technique. Don’t swing and don’t lift your legs too high. Also,
in the very final point of the movement you should slightly
round your back that will help you to crunch your abs.
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5. Squats
Technique. Knees should not go further the toe line. Place your
feet at 45 degrees. Keep your back and head straight keeping
balance with help of fully extended arms. Begin the movement
by anteriorly tilting your pelvis and only then bend your knees
moving them aside.
 6. Negative pull-ups

Technique. Initially, bring yourself to the highest point of pull-up using your friend’s help or any other way.
Grab the bar using false grip and then pull your shoulders blades together and start moving down slowly
in 3-6 sec keeping tension in back but not arms muscles during the whole movement.

7
 7. Self-assisted reverse grip pull-ups
Technique. You should concentrate on the target muscles
group (here biceps). The concentration can be achieved by
rounding your back in the initial position. Don’t protrude your
chest and don’t arch your lower back. Fully extend your arms
working in the maximal amplitude. You should minimally in-
volve your legs and ideally they should be fully relaxed. You
should have 90 degrees angle in elbows in the final position.
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8. “The pump”
Technique. From the 90 degrees position with hands and feet
on the ground move forward in shoulders arching back and
touching the ground with hips. Then, return to the initial posi-
tion through inverted movement. It’s important not to involve
abs muscles into work.
 9. Plank 10. Vertical push-ups

Technique. Arms are bent in 90 degrees and parallel to each Technique. With slightly bent legs place your hands close to
other. Don’t arch your lower back and don’t protrude your pel- your feet. Elbows should be pointed strictly aside. Pushing-up
vic area. Keep your body line straight. move down as low as possible. Don’t fully extend your arms in
the final/initial positions.

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 11. Incline push-ups 12. Extra high calf raises

Technique. Does not differ from the standard push-ups. Technique. Holding on something lean back maximally trans-
ferring your bodyweight to your feet involving calf muscles
into work, then perform raises in quite fast tempo.

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 13. Dips
Technique. Elbows should point in the somewhere in between
wide apart and arms along body positions (about 45 degrees).
Going down until a bit more than 90 degrees in elbows keep-
ing tension in all working muscle groups, especially in chest
muscles. The tempo should not be very fast.
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14. Pull-ups
Technique. Maximally move elbows apart pulling shoulder
blades together. Arch your lower back a bit and reach the bar
with your chest. It’s not important to pull-up until your chin is
over the bar, muscles concentration is more important.
 15. Bar dips 16. Lowest push-up position hold

Technique. Round your back involving chest into work. Go Technique. Keep 90 degrees angle in elbows and straight body
down moving your elbows aside and touch the bar with the line.
lowest part of your chest. It’s acceptable to lean a bit forward.

12
 17. Burpee

Technique. Place your feet a bit wider than shoulders’ width

and rotate them outwards on 30-45 degrees. Start the move-
ment tilting your pelvis and holding straight arms in front of
you to keep balance. Knees shouldn’t go over the toe line. Per-
form squat a bit lower than 90 degrees position and then jump
up pushing off the ground with your calves. Then, softly land
and repeat the movement.

13

18. Bench push-ups
Technique. Slightly bend your knees, stepping on the whole
feet. Place your hands a bit wider than shoulder’s width and
slowly go down until touching the bench. Fully extend your
arms in the initial and final positions, stressing your triceps in
every moment of the movement.
14
with equipment
19. Bench press with rubber band
Technique. Pull a rubber band under bench and pulling elbows
apart perform smooth but not too slow bench press. In the fi-
nal point pull your shoulders forward to involve chest muscles
into work. Rubber band should go strictly over elbows.
 20. Rubber band assisted push-ups
Technique. These push-ups are much easier than usual ones
because rubber band pulls you up. Technique is the same.
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21. Horizontal rubber band chin row
Technique. Rubber band should be fixed on chest level. Make
a few steps back until the band is medium tensed then lean
a bit back with your torso and perform smooth but quite fast
pulling movement to your chin pulling elbows up and apart and
loosening your wrists a bit.
 22. Chest flies with rubber band 23. Inverted rubber band press

Technique. Lean forward almost parallel to the ground. Technique. Torso should be strictly parallel to the ground, back
Place your arms wide apart slightly bending your el- straight. Elbows in the initial position should be pointed up
bows then pull down bringing hands together. Don’t and apart. Perform pulling movement bringing your hands to-
change the position during the whole movement. gether.

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 24. Biceps curls 25. Rubber band triceps extension

Technique. Attach rubber band as low as possible and
make a few steps forward. Elbows should be placed the
closest to body. The movement should be executed in
the maximal amplitude. Wrists are stressed. Don’t ex-
ceed 90 degrees in elbows in the final position.
Technique. Attach rubber band as low as possible or just stand
on it. Extend arms in the final position in the maximal ampli-
tude.

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 26. Pull-ups with rubber band 27. Dips with rubber band

Technique. Is identical to regular pull-ups. Place rubber band Technique. Is identical to regular dips. Attach rubber band to
strictly in the middle. one of the bars and put one of the hands into the loop. Get
into dips position and place your bent legs on the top of rubber
band.

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 28. Half amplitude pull-ups

Technique. Keep elbows as wide apart as possible and keep

your shoulder blades pulled together. Slightly arch lower back
and touch the bar with your chest in the final position. It’s
not necessary to get your chin over the bar. Angle in elbows
doesn’t exceed 90 degrees. The most important is muscle con-
centration.

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 Disclaimer
This training program is an example and every user can change it for her/his needs by adding or removing some exercises, changing
quantities of reps and etc.

Unauthorized copying and distributing of this document or its parts is considered a low crime.

Dear friends, there are lots and lots of power, time and passion spent on writing and preparing these programs. Your support is very im-
portant to me! I’m asking you not to contribute into neither support unauthorized distribution and also inform me about any suspicious
activity via e-mail address info@igorkovtun.com with a theme “copyright infringement”.

The author is not responsible for any harm caused to users or its belongings by means of using information provided in this document.

You should consult your physician or other health care professional before starting this or any other training programs.

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