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Calisthenics Training: The Ultimate Guide to Getting Fit in Amsterdam with Famba Fitness

Are you tired of the same old gym routine? Do you want to try something new and challenging that will help you build strength, flexibility, and endurance? If you're in Amsterdam, you're in luck - Famba Fitness offers group personal training lessons in calisthenics in Rembrandtpark.

In this comprehensive guide, we'll take a closer look at calisthenics training, its benefits, and why it's a great workout option for anyone in Amsterdam. We'll also dive into how Famba Fitness can help you achieve your fitness goals with our expert calisthenics personal trainer.

What is Calisthenics Training?

Calisthenics is a form of exercise that uses bodyweight movements to build strength and endurance. It's a highly effective workout that targets multiple muscle groups at once, making it a great option for anyone looking for a full-body workout.

Some of the basic calisthenics movements include squats, push-ups, pull-ups, and lunges. These exercises require no equipment and can be done almost anywhere, making calisthenics a convenient and accessible training option.

In addition to these basic movements, calisthenics also includes more advanced exercises, such as handstands, planches, and muscle-ups. These movements require a great deal of strength, flexibility, and coordination, and can take years to master.

This journey can teach you acceptance, how to take small steps forward and patience. Useful skills that are important in life.

Benefits of Calisthenics Training

Calisthenics training offers a number of benefits, including:

  1. Full-body training: Calisthenics exercises target multiple muscle groups at once, giving you a full-body routine in a short amount of time.

  2. Improved strength and endurance: With regular calisthenics training, you'll build strength and endurance, allowing you to perform everyday activities with greater ease.

  3. Increased flexibility: Many calisthenics movements require a great deal of flexibility, which can help prevent injury and improve overall mobility.

  4. Convenience and accessibility: Calisthenics can be done almost anywhere, and requires little to no equipment, making it a convenient and accessible training option.

  5. Cost-effective: Since calisthenics requires no equipment, it's a cost-effective workout option compared to other forms of exercise that require gym memberships or expensive equipment.

The Beginner Mindset

It can be intimidating to jump in and start your journey. But don't worry, with the right mindset and guidance, you'll be well on your way to achieving your fitness goals with calisthenics.

First, it's important to understand that everyone starts somewhere. Even the most experienced calisthenics athletes had to start with the basics and work their way up. So, don't be discouraged if you can't do certain movements right away. With practice and consistency, you'll get there.

Second, it's important to set realistic goals for yourself. Don't expect to master advanced calisthenics movements overnight. Instead, focus on the basics and work on building strength, endurance, and flexibility. Celebrate small victories along the way, such as being able to do one more push-up than you could the week before.

Third, it's important to listen to your body and take things at your own pace. Don't push yourself too hard too quickly, as this can lead to injury and burnout. Instead, listen to your body and gradually increase the intensity and duration of your workouts as you get stronger.

Finally, it's important to seek out guidance and support. Calisthenics personal trainers, like those at Famba Fitness, can provide you with expert guidance and help you develop a personalized programs that's tailored to your fitness level and goals. In addition, joining a community of like-minded individuals can help keep you motivated and inspired on your calisthenics journey

Calisthenics Group Personal Training in Amsterdam with Famba Fitness

At Famba Fitness, we offer group personal training lessons in calisthenics in Rembrandtpark Amsterdam. Our certified calisthenics personal trainer has years of experience helping individuals of all fitness levels achieve their fitness goals through calisthenics training.

Our group personal training lessons are a fun and effective way to get fit and stay motivated. Each class is tailored to the fitness level and goals of our clients, so you can be sure you're getting the most out of your training.

In addition to our group personal training lessons, we also offer private calisthenics personal training sessions for individuals who prefer one-on-one training. Our trainer will work with you to develop a personalized program that takes into account your fitness level, goals, and any injury history.

Why Choose Famba Fitness?

There are several reasons why you should choose Famba Fitness for your calisthenics training in Amsterdam:

  1. Expert trainer: A certified calisthenics personal trainer who has years of experience and is dedicated to helping you achieve your fitness goals. He'll push you to your limits and make sure you're getting the most out of your training program.

  2. Convenient location: Our training facility is located in Rembrandtpark Amsterdam, making it easy to get to and from your workout. Plus, our outdoor workout area provides a beautiful and inspiring backdrop for your workout.

  3. Personal Program: Famba Fitness Amsterdam is the only space in Amsterdam where you can train in a small group and follow your own personalised training program. Reach your specific goal with the support of our group personal training

Roberta's Journey to Calisthenics Success with Famba Fitness

When Roberta first started training with Famba Fitness, she was a complete beginner to calisthenics. She found some of the exercises in the routine to be very challenging, but she was determined and curious to see what was possible with calisthenics training.

Our calisthenics personal trainer started from the very beginning with Roberta, focusing on building her strength, endurance, and technique with the basic calisthenics movements. With time and consistent effort, Roberta began to make progress that was truly remarkable.

Now, Roberta is doing pull-ups, advanced push-up variations, and working on skills like the ring back lever and bent arm planche. Her progress has been nothing short of amazing, and it's a testament to her hard work and dedication.

Beyond her impressive physical progress, Roberta has also experienced other positive benefits from her calisthenics training. She has more energy and confidence, and has developed a greater sense of mental focus and discipline. In addition, Roberta has found a community of like-minded individuals at Famba Fitness who support and inspire her on her fitness journey.

Roberta is Italian, with a fun and energetic personality, and works in sustainability. She has truly embraced the calisthenics lifestyle and is excited to see where her training will take her in the future.

If you're inspired by Roberta's story and are interested in calisthenics training, contact Famba Fitness to learn more about our group personal training lessons in Rembrandtpark Amsterdam. Our certified calisthenics personal trainer is here to help you achieve your fitness goals and discover the amazing benefits of calisthenics training.

Get Started with your Calisthenics Journey

Here's a beginner-friendly 3-day routine focusing on basic calisthenics exercises to already get you started:

Day 1 - Push/Pull Supersets

Superset 1:

  1. Cobra to Downward Facing Dog: 3 sets of 8-12 reps

  2. Hanging on the Bar: 3 sets of 30-60 seconds

Superset 2:

  1. Table Top Raises: 3 sets of 8-12 reps

  2. Lying Leg Raises: 3 sets of 8-12 reps

Day 2 - Lower Body/Core Supersets

Superset 1:

  1. Squats: 3 sets of 8-12 reps

  2. Walking Lunges: 3 sets of 8-12 reps (per leg)

Superset 2:

  1. Calf Raises: 3 sets of 12-15 reps

  2. Plank: 3 sets of 30-60 seconds

Day 3 - Pull/Push Supersets

Superset 1:

  1. Hanging on the Bar: 3 sets of 30-60 seconds

  2. Cobra to Downward Facing Dog: 3 sets of 8-12 reps

Superset 2:

  1. Bar Rows: 3 sets of 8-12 reps

  2. Incline Push-Ups: 3 sets of 8-12 reps


  • Perform each exercise in the superset with little to no rest in between.

  • Rest for 60-90 seconds between each superset.

  • Increase the difficulty by adding more reps or sets, or by progressing to more advanced variations of the exercises.

  • Focus on proper form and technique to avoid injury and maximize the effectiveness of the exercises.

  • Remember to warm up before each workout and stretch after each workout.

You can start your calisthenics journey by incorporating the beginner-friendly 3-day routine provided in this blog into your own training. If you're interested in training with a group, Famba Fitness offers group personal training lessons in Rembrandtpark Amsterdam. Simply email us at to schedule a session tailored to your fitness goals and needs.


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