If you’re on a quest for a body transformation that combines strength, muscle-building, and agility, look no further than the Cali Move Body Transformation program.
Calisthenics, a fitness discipline rooted in bodyweight exercises, has gained popularity for its remarkable ability to sculpt impressive physiques. And for those looking to get started or improve upon their existing build, Cali Move stands out as a premier calisthenics program.
No matter your level of progress, Cali Move can adapt to your skill level. With a comprehensive approach that focuses on mastering fundamental movements and progressively advancing, it provides a pathway for anyone seeking to build muscle. Consequently, they can also enhance their physique and increase functional strength.
Let’s dive into this Calimove Body Transformation review and explore its key features, benefits, and how it can help you achieve your body transformation goals.
Table of Contents
About Cali Move
Cali Move, a leading name in the world of calisthenics and body transformation, has been making waves since its inception in 2012. Founded by fitness enthusiasts Sven Kohl and Alex Lorenz, this innovative fitness program has gained recognition for its unique approach to achieving physical excellence.
Sven Kohl, one of the co-founders, has a background in physical therapy and a licence as a fitness trainer. The physical therapist possesses over a decade of experience in the fitness industry. His extensive fitness knowledge and skill set allow him to lead group classes and conduct one-on-one training sessions with clients of varying fitness levels.
And Kohl’s commitment as a physical therapist to helping individuals transform their bodies and improve their health is at the core of Cali Move philosophy.
On the other hand, Alex Lorenz, known by his alias “El Eggs,” complements the Cali Move team with his unique background. Lorenz holds a degree in nutritional science and boasts over two decades of experience in various physical disciplines, including Taekwondo, parkour, trickling, and bike trail. This diverse skill set enables the degreed sports teacher to offer online personal training sessions and nutritional coaching that cater to individual needs and goals.
Lorenz showcases parkour and calisthenics techniques in these interactive sessions, inspiring and educating fitness enthusiasts around the world. He is also a founder of a calisthenics and parkour association in Leipzig to promote the benefits of physical training.
Cali Move’s comprehensive approach to fitness is reflected in its diverse range of training programs. The four distinct workout programs offered by Cali Move cater to a wide spectrum of fitness goals and preferences.
1. Body Transformation
Cali Move’s flagship progressive workout program focuses on building muscle, increasing strength, and achieving a sculpted physique. With Sven Kohl’s expertise, participants embark on a transformative journey, mastering essential bodyweight exercises and progressing towards their fitness aspirations.
2. Mobility
Flexibility and mobility are vital components of physical fitness. Cali Move’s mobility program, led by a licensed fitness trainer team, helps individuals improve their range of motion, prevent injuries, and enhance overall mobility, making it an essential part of a well-rounded fitness routine.
3. Complete Calisthenics
Complete Calisthenics is for those who aspire to become calisthenics masters, Cali Move offers a program that covers advanced bodyweight exercises, such as muscle-ups, handstands, and planches. Alex Lorenz’s extensive background in calisthenics and parkour shines through in this program, providing participants with the tools they need to achieve extraordinary feats of strength and balance.
4. Home Workout
Recognising the importance of accessible fitness options, Cali Move offers a home progressive workout program. This convenient and effective training regimen allows individuals to exercise from the comfort of their homes, requiring minimal equipment while delivering maximum results.
The Aim Of The Cali Move Body Transformation Regimen
The Cali Move Body Transformation Regimen is all about helping you achieve a well-rounded level of physical fitness and overall well-being. It’s not just about getting bigger muscles; it’s about becoming stronger, more athletic, and better equipped to handle life’s physical challenges.
One of the key goals is to build muscle mass while maintaining athleticism. This means you won’t just bulk up but also stay agile and functional. Cali Move achieves this by focusing on your own body weight movements that engage multiple muscle groups, ensuring you build a balanced, strong physique.
In addition to muscle development, the regimen emphasises strength and stability. Through carefully designed exercises, you’ll improve your core strength and overall stability, which not only makes you more powerful but also reduces the risk of injury. Your body becomes more resilient and less prone to strains and sprains.
Moreover, Cali Move places a strong emphasis on coordination and control. As you progress through the Body Transformation program, you’ll notice improved coordination between different muscle groups and enhanced control over your body’s calisthenic movement. This newfound mastery over your own body translates into better performance in various physical activities and everyday tasks.
Requirements For The Cali Move Body Transformation Training Program
To embark on the Cali Move Body Transformation training program, there are some essential requirements and tools you’ll need to get started. These components ensure you have everything necessary to engage in the structured program effectively and maximise your progress.
1. Equipment
At the bare minimum, you’ll need access to a few pieces of equipment to fully engage with any of the Cali Move progressive programs.
These include a pull-up bar, parallel bars, and a set of rings. These simple yet versatile tools will enable you to perform a wide range of bodyweight exercises that are central to the Cali Move training approach.
2. Nutrition Guide
Cali Move Body Transformation doesn’t just focus on exercise; it places a strong emphasis on nutrition as well. As part of the Body Transformation program, you’ll receive a nutrition guide tailored to your progress. This guide will help you make informed dietary choices that complement your fitness goals, ensuring you have the energy and nutrients needed for success.
3. Cali Move App
For an optimal experience, it’s advisable to use the Cali Move app. This app serves as your digital companion throughout the other Cali Move programs, offering a wealth of features to support your fitness journey.
Within the Cali Move app, you’ll find a comprehensive library of video and picture references for each exercise. These visuals are invaluable, helping you perform exercises with proper form and technique, reducing the risk of injury and ensuring you get the most out of each workout.
The app also offers the convenience of downloading exercise pictures and videos for on-demand access. This means you can carry a training guide for leg training along, whether you’re at the gym, outdoors, or working out in the comfort of your home.
Breaking Down The Cali Move Body Transformation Exercise Program
The Cali Move Body Transformation Exercise Program is a structured fitness journey designed to cater to individuals of all ability levels. This progressive program is broken down into three distinct ability levels: Basic, Pro, and Elite, ensuring that it accommodates your current fitness level and allows you to progress gradually.
Each ability level consists of several phases, with the entire program spanning approximately 30 to 40 weeks for each level. When you commit to the full journey, you’re embarking on a long-term transformation that can take around two years to complete.
Flexibility is key, as you have the option to purchase each ability level individually or opt for the Body Transformation bundle, which typically comes with a small discount. This means you can tailor your journey to your preferences and goals.
The body transformation program approaches the incorporation of bodybuilding techniques into calisthenics-style training uniquely. This fusion allows for faster gains in strength and muscle mass while maintaining the functional and athletic aspects of calisthenics. It goes beyond basic bodyweight exercises like push-ups and pull-ups, providing a comprehensive and effective workout regimen.
1. Body Transformation Basics Program
The Basic Ability Level of the Cali Move Body Transformation program provides a structured and accessible pathway for beginners to venture into the world of calisthenics. Over 30 weeks, you’ll progress through various phases, building strength, endurance, and muscle while also helping you build joint resilience.
If you’re starting from scratch or have little to no experience with bodyweight training, this level is your ideal entry point. Let’s break down what the Body Transformation Basics program entails and how it can help you achieve your fitness goals.
A. Designed For Beginners
The Basic Ability Level is tailored to those who are just beginning their calisthenics journey. This beginner program is a perfect starting point for individuals who may not have prior experience with this style of training. You can consider the first phase as a test week of sorts to see if the program suits you.
B. 30-Week Duration
This level extends over a 30-week period, providing a structured approach to gradual improvement. With 3-4 workouts per week, it ensures you have ample opportunities to develop your strength and more advanced skills.
C. Optional Weight Usage
While the focus is primarily on bodyweight exercises, you have the option to incorporate weight training as you progress. This flexibility allows you to adapt the program to your evolving abilities and goals.
D. Five Phases
The Basic Ability Level is divided into five distinct phases, each serving a unique purpose in your transformation journey.
I. Preparation Phase (Weeks 1-5)
This initial prep phase, spanning up to five weeks, is all about laying the groundwork. It introduces newcomers to bodyweight training concepts, helps build the initial strength required for the program, and can build joint resilience.
As a newcomer, you can treat this prep phase as the test weeks to see if the program aligns with your fitness and lifestyle goals.
II. Phase One (Weeks 6-10)
Starting from the sixth week and lasting up to the tenth, Phase One marks the beginning of muscle hypertrophy. Your muscles will improve in endurance and fatigue resistance during this phase.
III. Phase Two (Weeks 11-17)
This seven-week phase (11th to 17th week) focuses on training in the medium hypertrophy rep range. It lays the foundations for lean muscle development.
IV. Phase Three (Weeks 18-22)
Running from the 18th week to the 22nd week, Phase Three takes a holistic approach. It helps improve muscle, connective tissue, and joint strength, preparing you for more intense hypertrophic training.
V. Phase Four (Weeks 23-30)
This final phase of the Basic Ability Level, lasting up to eight weeks (23rd to 30th week), maintains the overall training philosophy but with higher intensity. It marks the culmination of this level, setting the stage for your continued fitness journey.
2. Body Transformation Pro Program
The Pro Ability Level of the Cali Move Body Transformation program is an advanced and comprehensive training phase designed for individuals with some prior experience in calisthenics. This level will challenge and push you to achieve new levels of strength, endurance, and muscular development.
Offering a comprehensive 40-week journey to further enhance your strength, muscle mass, and overall fitness, this advanced level builds upon the foundations established in the Basic Ability Level. Let’s delve into the details of this challenging yet rewarding phase.
A. Designed For Intermediate Practitioners
The Pro Ability Level is tailored for individuals who have a year or two of experience with calisthenics. It assumes you’ve already mastered the basics and are ready to progress towards advanced skills.
B. 40-Week Duration
This level spans a total of 40 weeks, providing an extended and intensive training experience. During this period, you’ll be performing 3 to 6 workouts per week, depending on the phase, to push your physical limits and achieve impressive results.
C. Optional Weight Usage
Just like in the Basic Ability Level, the Pro Level optionally allows you to incorporate weights into your training. This flexibility ensures that you can adapt the program to your evolving capabilities and objectives.
D. Eight Phases
The Pro Ability Level is organised into eight distinct phases, each contributing to your overall development and muscle growth:
I. Preparation Phase 2 (Weeks 1-5)
The second prep phase, spanning up to five weeks, primes your body for the demanding training that lies ahead. It focuses on building joint resilience, and preparing your body for the upcoming challenges.
II. Phase 5 (Weeks 6-10)
This five-week phase shifts to a holistic training methodology, emphasising strength improvement, muscular hypertrophy, and endurance. You’ll perform three workouts per week, continuing to build upon your existing foundation.
III. Phase 6 (Weeks 11-15)
Lasting for five weeks, this phase maintains the training methodology introduced in the previous phase. However, it introduces different exercises to prevent your body from adapting too quickly.
IV. Phase 7 (Weeks 16-20)
Phase 7 is a significant step up in intensity, with five workouts per week. It employs a two-day split workout strategy, focusing on strength, hypertrophy, endurance, and muscle recovery.
V. Phase 8 (Weeks 21-25)
This phase introduces cluster training, a method that allows for maximum muscle gain. Cluster training incorporates intra-set rest periods to enable higher weight lifts, repetitions, and volume.
VI. Phase 9 (Weeks 26-30)
Spanning five weeks, this phase focuses on German volume training. You’ll perform ten sets of 10 repetitions with the same weight on each exercise. This high-volume approach is designed to further optimise muscle growth.
VII. Phase 10 (Weeks 31-35)
Phase 10 utilises three-day split workouts with a wide exercise variation to promote hypertrophy and maintain muscle engagement.
VIII. Phase 11 (Weeks 36-40)
The final phase of the Pro Ability Level, Phase 11 is an intense five-week journey. It involves four workouts per week and incorporates intensity techniques, including rest-pause training, to emphasise hypertrophy.
3. Body Transformation Elite Program
The Elite Ability Level of the Cali Move programs represents the pinnacle of calisthenics training, designed exclusively for seasoned practitioners with years of experience.
Over the course of 35 weeks and seven phases, this level will challenge you to achieve new levels of strength, endurance, and muscular development. Simultaneously, this level also focuses on cardio and muscle definition.
Let’s dive into the details of this challenging and rewarding phase.
A. For The Seasoned Practitioners
The Elite Ability Level is exclusively crafted for those who have honed their calisthenics skills over the course of two or more years. It assumes a high level of proficiency and readiness for the most demanding training yet.
B. 35-Week Duration
This advanced level extends over a total of 35 weeks, offering an extended and intensive training experience. During this period, you’ll be performing 3 to 6 workouts per week, depending on the phase, to push your physical limits to the maximum.
C. No Preparation Phase
Unlike the Basic and Pro Ability Levels, the Elite Ability Level skips the prep phase. It assumes that you’ve already built the foundational strength and joint resilience required for intense training.
D. Seven Phases of Progression
The Elite Ability Level comprises seven distinct phases, each contributing to your advanced development and muscle growth:
I. Phase 12 (Weeks 1-5)
This five-week phase kicks off the Elite Level with three workouts per week. It includes high-volume workouts and difficult superset training aimed at bulking up and initiating significant muscle gains.
II. Phase 13 (Weeks 6-10)
Building upon the foundation laid in the previous phase, this five-week period continues to emphasise hypertrophy and bulking up as you perform three workouts per week. The strategy in this phase switches to pyramid training for better exercise progression.
III. Phase 14 (Weeks 11-15)
This phase increases the frequency of workouts to four per week and introduces drop-set training, a method known for increasing muscle gains. It focuses on further sculpting your physique.
IV. Phase 15 (Weeks 16-20)
The training frequency shifts to 4-6 workouts per week in this five-week phase. It primarily targets strength building through the single-rep training method, pushing your limits.
V. Phase 16 (Weeks 21-25)
Lasting for five weeks, this phase has you performing 5-6 workouts a week. It introduces High-Intensity Interval Training (HIIT) and Low-Intensity Steady State (LISS) cardio, combined with traditional straight-set training, to enhance your cardiovascular endurance and overall fitness.
VI. Phase 17 (Weeks 26-30)
The penultimate phase spans five weeks, with six workouts per week. It replaces straight-set training with exhaustive low-intensity workouts, further challenging your endurance.
VII. Phase 18 (Weeks 31-35)
The final phase of the program leverages the cardio techniques from previous phases to improve muscle definition and cuts. You’ll return to straight-set training with single reps, replacing the exhausting workouts of the previous phase.
Pros And Cons Of Cali Move Body Transformation Training Program
The Cali Move Body Transformation Program offers a comprehensive and flexible fitness journey with numerous advantages. That said, it’s important to weigh the pros against the potential cons, including cost and long-term commitment, to determine if it aligns with your fitness goals.
Let’s look at the pros and cons of the Cali Move Body Transformation training program.
Pros
1. Detailed Instructions
The program provides highly detailed instructions for each exercise, accompanied by video and picture guides. This ensures that you perform each calisthenic movement with proper form and technique.
2. On-Demand Resources
The mobile app grants you access to picture and video guides on demand, allowing you to review exercises whenever and wherever you need them.
3. Nutritional Guides
The program includes nutritional guides that complement your training, helping you make informed dietary choices to support your fitness goals.
4. Minimal Equipment
Cali Move’s bodyweight-based approach requires little to no equipment, making it accessible as a home workout program.
5. Adaptable
The program can be tailored to any ability level, from beginners to advanced athletes, ensuring inclusivity.
6. Gradual Progression
Gradual exercise progressions through phases make it accessible for individuals of all skill levels, allowing you to grow at your own pace.
7. Individual Sections
Sections can be opted into individually, allowing you to choose the specific aspects of the program that align with your goals and preferences.
Cons
1. High Cost
The program can be expensive, especially when sections are purchased separately. This cost may be a barrier for some individuals.
2. Repetitive Early Stages
Some users find the early stages of the program to be less engaging and might consider them uninteresting or dull.
3. Sections May Not Be Designed For Consecutive Use
Sticking to the program consecutively can be challenging, as with any fitness regimen. Maintaining motivation and discipline over the long term can be a hurdle for some individuals.
Final Words
Cali Move Body Transformation Program stands as a versatile and comprehensive fitness regimen that caters to individuals of all abilities and aspirations. With highly detailed instructions, on-demand video and picture guides, and the flexibility to choose specific sections, it offers a personalised approach to achieving your fitness goals.
While the program’s cost and early stages may pose challenges, its ability to deliver visible results, adapt to various skill levels, and provide a structured path to progression cannot be overlooked. The inclusion of nutritional guides further enhances its holistic training approach.
Ultimately, the program’s effectiveness hinges on your dedication and consistency, making it a powerful tool in your fitness journey if you’re ready to commit to the challenge.
Founder of www.calisthenics-101.co.uk. Training calisthenics since 2012.
Currently working on: 30 second one-arm handstand, muscle-up 360, straddle planche.