THANK YOU

FOR YOUR SUPPORT!

Hello, my friend! Thanks a lot for purchasing my training
program! I hope it will become an irreplaceable helper in
your journey into the awesome 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
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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.
6
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.
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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.

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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. Self-assisted reverse grip pull-ups until
90 degrees
Technique. Is drastically different from any other pull-ups’
techniques. Don’t pull your shoulder blades together, do the
opposite – round your back. Execute the movement only by
arms’ strength and completely extend them in the initial and
final positions.
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9. Flexed arm hang 10. Dip from jump

Technique. Press your head to the bar, move your elbows apart Technique. Every rep slightly jump up and continue the exer-
and keep angle of 90 +/- 15 degrees. cise by using your arms and torso muscles.

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11. Half squat assisted hold 12. Calf raises in two steps

Technique. Angle in legs should be 90 degrees, knees and Technique. Maximally descend to light tension in calves then
feet are a bit rotated aside, upper and lower back are tightly rise to parallel to the ground feet position. Hold this position
pressed to wall or different surface. for 1 sec then continue rising until maximal calves contraction
and also hold it for 1 sec.

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13. Negative dips 14. “The pump”

Technique. From the top dips position smoothly and controlled
in 2-3 seconds lower in a position of 90 degrees in elbows.
Then go to the initial position by any comfortable way (for ex-
ample jump into it).
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.

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15. Pull-up hold 16. Split jump

Technique. Go to the highest pull-up position and hold it. Keep Technique. Jump and switch legs or just slowly switch legs.
your chin over the bar. Knee shouldn’t go over the toes line and knee angle should be
approximately 90 degrees. Don’t touch the ground with your
knees and don’t help your with your hands!

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17. 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.

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with equipment
18. Dips with rubber band 19. Bench push-ups

Technique. Is identical to regular dips. Attach rubber band to
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.
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.

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20. Dumbbells/rubber band press 21. Squats with rubber band

Technique. Move elbows strictly apart and don’t fully insert Technique. Absolutely identical to classic squats. The only dif-
shoulder joints. Wrists are slightly relaxed. ferences are that these squats are easier, lower back gets un-
loaded and we accent our attention on legs muscles.

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22. Vertical rubber band row
It’s important to correctly pick a rubber band, bar’s height and
your position, Ideally you should perform the exercise without
struggling and reaching the maximal tension in the lower point.
Technique. In the beginning of the movement you should move
forward in shoulders after the tensed rubber band and then
simultaneously start pulling move keeping your elbows close
to your torso, rounding your chest and pulling your shoulder
blades together. Hold the final position for half a second. Keep
the tempo a bit higher than regular.
16
23. Horizontal one arm row
Technique. Place rubber band approximately at chest level. Go
back until rubber band is tensed enough to keep relaxed arm
in horizontal position then make a step back with a leg of the
same name bending the other one and leaning on it to keep
balance. Perform pulling movement to belt by arm bending but
not using impulse! Arm should move strictly along the body.
Pay maximal attention to lower back muscles.
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24. Horizontal row 25. Bench press with rubber band

Technique. Take rubber band with both arms at the distance of
two thumbs’ lengths then go back until rubber band is tensed
enough and do a half squat. Keep your back maximally straight
and perform pulling movement by arms bending along your
body touching chest bottom. Maximally protrude your chest
and pull shoulder blades together.
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.

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26. Dips imitation with rubber band 27. Dumbbells/rubber band raises

Technique. Is completely identical to standard dips’ Technique. Imagine holding two glasses of water and you have
one. to slowly pour it out. Little finger should be always higher than
thumbs, elbows should be always higher than wrists. Don’t
stoop!

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28. Biceps curls 29. Pull-ups with rubber band

Technique. Attach rubber band as low as possible and Technique. Is identical to regular pull-ups. Place rubber band
make a few steps forward. Elbows should be placed the strictly in the middle.
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.

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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.

Diet recommendations for this level are available at www.igorkovtun.com/shop

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