Master Your Body
Master
your body
Reverse years of sitting, shred fat and build body mastery with intentional calisthenics
NO GYM | 3-4 HOURS PER WEEK
Intentional Bodyweight Training Protocol
The Intentional Bodyweight Training Protocol is a 12 week program designed for men in their 30s, 40s, and 50s who sit for a living ready to reclaim pain-free movement, build functional strength, and fuel their bodies intuitively – all in just 3-4 hours a week.
The 4 Guiding Principles
The program revolves around these core principles to connect your body, mind, and daily routines for lasting transformation:
Your Transformation Awaits
By the end of the 12-week program, you'll achieve pain-free mobility, functional strength, and intuitive nutrition habits that energize your daily life – transforming stiffness from tight sedentary lifestyle habits into intuitive functional movement and strength that will last a lifetime.
About me!
I’m Charlie
With over a decade of experience in Strength Training, CrossFit, Yoga, and Calisthenics, I discovered something most programs miss:
IT’S NOT ABOUT TRAINING HARD, IT’S ABOUT TRAINING WITH AWARENESS
Since COVID (2020), I’ve worked from home, piling on hundreds of hours of desk time. Stiffness hit—tight hips, aching back, that sluggish "older than my age" feel. Calisthenics gave me a framework to move better and build strength, but combining it with Yoga’s breath, awareness, and precision unlocked the missing piece — structured intentional training.
THIS SPARKED THENICS LAB:
👉A balance of structure and intuition.
👉Strength with control.
👉Pushing limits while listening to your body.
Whether you’re new to calisthenics or a seasoned mover
This is your space to become unbreakable.
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Our Community
We’re building a place where people on their calisthenics journey can support each other on their respective journeys.
Inside our discord community, you’ll find:
🔁 Daily Check-ins – Stay accountable with a nightly bot asking: “Did you workout today?” Earn rewards for collecting check-ins!
🧠 Form Feedback – Post videos and get real feedback from experienced athletes
🎯 Skill Progressions – Learn how to handstand, L-sit, planche, and more, step-by-step
💬 Weekly Wins – Share milestones, breakthroughs, and stay inspired
💥 Exclusive Challenges – 4-week training missions designed to push you
+ So much more!
So whether you're a total beginner or working toward elite-level holds, you're welcome here.
Explore Existing Plans
These are tailored plans I’ve made for some of my clients or for myself. Everyone is different, some have strong foundational strength, while others might be dealing with an injury that needs more mobility and rehab attention. Feel free to explore, try them out, and get inspired!
Applied Calisthenics
Lessons from the Lab
Short & valuable training insights.
Follow along and extract what works for you.
