This plan is the first stage of The Complex series. You will build the foundations of your strength, body awareness and control. You don't have to lift weights to get strong – you just need your body, a solid plan and hard work. That's what I'm giving you.
The five workouts I constructed include many of the movements I used when I ventured into calisthenics. You will strengthen your smaller joints and muscles like your wrists, shoulders, and triceps, as well as working your larger muscles like your legs, arms, glutes, and hips. Each workout has approximately 12 minutes of strength work which is then followed by skill work. The skill work will put your strength and cardiovascular conditioning to the test by challenging you to replicate movement patterns with proper form when you aren’t completely fresh.
Calisthenics is functional movement – you can apply what you learn with me to movements in your everyday life and your favorite sport.
"I LOVE this program, and that says a lot since in the military I never liked calisthenics. I never thought I would do it voluntarily after leaving the forces with several injuries. Darrell definitely designed this to be fairly low-impact, which is perfect for the injury-prone like myself. They're short and easy to squeeze into any busy schedule. It works all parts of your body and helps to develop both static and dynamic strength, which have been super beneficial to my yoga practice."
"This program is awesome! The way Darrell explains the exercises really teaches you how to engage the correct muscles for each movement! In three weeks I've already seen and felt massive gains in strength that are not only helping me get closer to my next goal of the planche, but improved my calisthenics all round! I encourage anyone with very little time on their hands who wants to get fitter and stronger than ever before to give this a go!"
"I can clearly see the results of Darrell's program on my body; when I look at the mirror, new abdominal muscles say "hi!". These movement patterns will definitely improve my capacity to develop handstands, hollow back inversions, lolasana, jump throughs, and all everything else I’m working so hard to improve! "
"This plan is a must-have! I was looking for a program that focused on core stability, and The Complex is the perfect one. I really love the composition of these challenging workouts; they’re a perfect mixture of static holds, movement patterns and active rests. I’ve learned a lot of new movements, exercises and a whole new art of training. In one month I’ve improved my balance, core stability and the coordination of different muscle groups across my entire body"