Alright team… we made it to Week 4. This week is short + sweet because after this post, I’m going to make the final recap celebrating everything you all did. 🙌 ✅ Week 4 Theme: Finish Strong Your job this week is NOT to “add more”… Your job is to lock in what you’ve built. Pick ONE of these: • Option 1 — Repeat & Own It: Same skill, same drill, same consistency. • Option 2 — Test Day: Do a simple “before vs after” test so you can see your progress. • Option 3 — Confidence Week: Choose the variation that scares you a little less and make it clean. 🛠️ Week 4 Rules (Same as always) • Pick ONE skill • Practice every day (1 minute counts) • Post your daily check-in in the comments • Want feedback? Drop a video 🎥 🏁 End-of-Challenge “Test Options” (Choose ONE) Pick the one that matches your focus: • Handstand / Headstand: Best hold time OR cleanest wall entry + bailout • L-sit: Best hold time OR best compression variation • Muscle-up path: Best banded rep / negative / transition drill quality • Crow / elbow lever / clutch flag: Best hold time OR cleanest setup + exit Keep it simple. We’re proving progress, not auditioning for Cirque du Soleil. 😄 💬 Comment This Below (Copy/Paste) • My Week 4 skill is: ________ • My plan is: (repeat / test / confidence) • My “final test” will be: ________ Let’s finish January like athletes. 🔥

Short answer: No. That’s the wrong question. The real question is: 👉 Can calisthenics help you lose weight while building strength and skills? And the answer is a BIG yes 💪 Let’s clear this up. First… yes, calisthenics can absolutely help with weight loss 🔥 It is resistance training, just like lifting weights Resistance training builds muscle More muscle = higher metabolism Higher metabolism = burning more calories all day, not just during your workout Now let’s be real though 👇 Your nutrition will always have the biggest impact on weight loss A perfect workout with a terrible diet loses to A solid diet with a terrible workout every time Training helps, but food is the main driver 🍽️ Now the big myth 👇 “Because calisthenics uses bodyweight, I need to be lighter first.” That’s false. Calisthenics is built on progressions You don’t start with the hardest version You start with the version you can do Then you build from there Example 👇 If push-ups are hard You start with incline push-ups Then knee push-ups Then full push-ups Then harder variations It does NOT matter what you weigh What matters is: Are you working close to your max in the progression you’re using? Someone doing 10 knee push-ups to failure Will progress more than Someone doing 10 easy push-ups without effort Effort > ego every time 🧠 Now let’s talk about SKILLS 🤸‍♂️ There are two big categories 👇 Strength-based skills • Muscle-up • Planche • Front lever • Back lever These rely heavily on muscle strength If you’re on a weight loss journey, they may take longer And that’s totally fine You’re still working toward them every time you train pull-ups, push-ups, dips, and squats Technique-based skills • Handstand • Elbow lever • L-sit • Flips These fail because of technique first, not strength Which means you can absolutely work on them while losing weight The only time you should pause skill work is if there is: • Pain • Injury • Or wrist/shoulder issues that need attention first Otherwise… you’re good to go 🚀

Hi I’m 53 and would love to get some strength happening. I want to get up into a normal push-up and also some Handstands. My instagram is Lillzy

This week is simple 👇 👉 Pick ONE skill 👉 Work on it every day this week That’s it. ⏱️ 1 minute counts ⏱️ 30 minutes counts ✅ Showing up counts 🛠️ How to participate this week • Choose ONE skill • Work on it daily • Post here what you did 📝 • Want coaching? Film it 🎥 or describe it clearly The more you share, the more I can help you 👀 🤸‍♂️ What kind of skills? Pick one skill-based focus: • 🤸 Handstand or handstand drills • 💪 Pull ups or chin ups • 🪑 L-sit or tuck holds • 🔗 Muscle up progressions • 🐦 Crow pose or elbow lever • 🦍 Animal flow or movement • 🧘 Mobility, deep squat, hanging work You don’t need to be “ready”. You just need to touch the skill daily 🔁 💬 What to do now Comment below with: • 🔹 The ONE skill you are working on this week OR • ❓ Say “not sure” and I will help you choose Consistency beats chaos. Let’s lock in Week 1 🚀