Bardogs Open Class


No matter what level you start at, you are guaranteed not to miss out in the Open Class. Our Calisthenics Allrounder starts with a skills section in which we look at various complex and impressive movement forms, such as the muscle up, front lever or handstand, and their progression levels. We then get the best out of you with a crisp but intensive workout and push you to your limits or even a little beyond. Immerse yourself in the world of calisthenics and learn from the best.

Visit our Open Class and take yourself to a new level.


Badenerstrasse 557
8048 Zurich
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Home of Bardogs
Heinrichstutzstrasse 27
8902 Urdorf
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The Open Class is our calisthenics all-rounder. Experience a guided lesson from one of our expert calisthenics trainers and immerse yourself in the world of calisthenics. Our trainers will guide you through an hour of calisthenics workout, including warm-up, skill, workout and finisher. They will give you helpful and personalized tips and ensure that you get the best out of yourself with their structured and sensible class structure.

Calisthenics describes creative and impressive strength training using your own body weight and is made up of the ancient Greek words kállos ("beauty") and sthenos ("strength"), meaning beautiful strength. The mastery of one's body is presented in so-called skills, which include for example "Front Lever", "Muscle Up", "Planche" and "One Arm Handstand". The training is not just for aesthetics, but also to strengthen the body and improve mobility and coordination.

A skill describes an acrobatic form in calisthenics that requires strength as well as coordination and mobility. Skills are what make calisthenics so impressive and admirable. The body is moved through the air seemingly effortlessly. This is possible in all directions and illustrates the incredible body control of calisthenics athletes. The skills include.

This varies from class to class. It alternates between full body, upper body and lower body. In full body, the whole body is trained, with the upper body focusing on the upper body and the lower body focusing on the legs. Mostly, however, all muscles are used, as calisthenics is a very functional sport and requires body tension.

After a general and specific warm-up, skills are looked at first. The focus is usually placed on one or two skills. These can be "Back Lever", "Handstand", "Muscle Up", Front Lever", "One Arm Chin Up" or similar. The skill is followed by an intensive workout. The focus here varies depending on what the trainer has decided on. From full body, lower body to upper body with different intensities (also cardiovascular stimulating) and exercises, everything can be included. Finally, the training will be complete and functional so that you can make optimal progress in calisthenics. Finally, there will be a finisher to push you to your limits again and get the most out of you.

Yes, of course. Skills are part of calisthenics, which is why they also have their place in our open class. After the warm-up, we spend time on one or two skills before moving on to the strengthening workout.

It all depends on the training and the skill. For the most part, the whole body is used, as all skills require body tension so that the whole body is tensed. However, the focus of the workout later varies from class to class and can vary from full body to upper body to legs.

How about one of our classes? In our classes you will be introduced to calisthenics in the best possible way and receive professional input and feedback.

Otherwise, it's the basics that you should focus on. Pull ups, rows, dips, push ups, hollow body holds and squats form the basis. All skills build on these basics and the stronger you are in them, the easier the skills will be for you later on. So invest time in the basics and master them. Then you can start with the skills. Handstand is an exception; it can also be practiced at the beginning. Once you have mastered the basics, it makes sense to start with "Backlever", "Muscle Up" or "Human Flag", as these skills are comparatively "easy".

Initially, you should not exceed 2-3 times a week. This will be enough for you to make noticeable progress. As soon as your body (especially the joints and tendons) has become accustomed to the strain and you have gotten to know your body and its ability to regenerate, you can increase the frequency slightly and train 3-5 times a week. However, always make sure that your body can regenerate sufficiently and that you don't train the same muscles on two consecutive days! This is because your body also needs recovery time, during which it recovers from the training stimulus, repairs muscle tissue and builds muscle mass.

No. Even if you don't know what calisthenics is, you are very welcome to join us. We look forward to introducing you to calisthenics. You are welcome to read our other texts in which we describe calisthenics in more detail. In our open class, you will be safely and specifically introduced to individual progressions and skills so that nothing stands in the way of a successful start in calisthenics. Come along and let yourself be fascinated by calisthenics and the informal training at Bardogs.

No matter what level you are at, you can always join the open class. The great thing about calisthenics is that every exercise can be divided into levels, known as progressions, and can therefore be made as difficult or easier as you like. Our trainers will design the workout so that there is something to improve for every level. They will also be happy to help you or show you alternatives if an exercise doesn't work for you. Of course, a sporting background will help you to a certain extent, but this is not a prerequisite and should not deter anyone from trying calisthenics. Everyone starts from scratch! Get strong now and master your body. Even for advanced athletes, there is always something to learn and improve. Come along and gather new input, new forms of training and new feedback from our expert trainers and take yourself to an even better level.

No. As already mentioned, calisthenics can be adapted to all levels with its progressions. Calisthenics offers you the perfect combination of strength, coordination and mobility and is therefore also highly recommended for older people. In addition, training with your body weight is easy on your joints, can stimulate your cardiovascular system, can lower your blood sugar and helps you to improve your mental well-being and concentration, which has a positive effect on all your health parameters. Age should not stop you from achieving incredible things. We already have several older athletes who are making excellent progress and mastering impressive skills. Don't shy away and do something good for your body and your health.

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