Bardogs Open Class

The Open Class is our Calisthenics all-rounder. Experience a guided class 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 you get the most out of your class with their structured and sensible approach.

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

This varies from class to class. It is alternated between Full Body, Upper Body and Lower Body. In Full Body the whole body is trained, whereby in Upper Body the focus is on the upper body and in Lower Body the focus is 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. Mostly the focus is 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 intense workout. Here the emphasis is different 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 there. Finally, the workout 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 everything possible out of you.

Yes, of course. Skills are part of Calisthenics, which is why they have their place in our Open Class. After the warm-up, we spend time on one or two skills before moving into the strengthening workout.

That depends on the training and the skill. Mostly the whole body is used, because all skills require body tension, so that the whole body is tense. The focus of the workout later varies from class to class and can be from full body to upper body to legs.

How about one of our classes? In our classes you will be optimally introduced to calisthenics and get professional input and feedback.

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

That depends on the training and the skill. Mostly the whole body is used, because all skills require body tension, so that the whole body is tense. The focus of the workout later varies from class to class and can be from full body to upper body to legs.

How about one of our classes? In our classes you will be optimally introduced to calisthenics and get professional input and feedback.

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

At the beginning 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 joints and tendons) get used to the load and you get to know your body and its ability to regenerate, you can increase the frequency a bit and train 3-5 times a week. But always make sure that your body can regenerate sufficiently and that you do not train the same muscles on two consecutive days! This is because your body also needs a regeneration time, during which the body recovers from the training stimulus and repairs the muscle tissue and builds muscle mass.

No. Even if you don't know what Calisthenics is, you are welcome to join us. We are glad to introduce Calisthenics to you. You are welcome to read our other texts, in which we describe in more detail what Calisthenics is. In our Open Class you will be safely and specifically introduced to individual progressions and skills, so that nothing stands in your way of a successful start in Calisthenics. Come by and let yourself be fascinated by Calisthenics and the family training at Bardogs.

No matter what level you are, you can always get into the Open Class. The beauty of Calisthenics is that each exercise can be broken down into levels, called progressions, and can be made as difficult or as easy as you like. Our instructors will design the workout so that there is something to improve for each level. They will also be happy to help you or show you alternatives if an exercise doesn't work for you. Of course, an athletic background will help you to some extent, but this is not a requirement and should not discourage anyone from trying calisthenics. Everyone starts from the beginning! Get strong now and master your body. Even for already advanced athletes there is always something to learn and improve. Come by and gather new input, new workouts and new feedback from our expert coaches and take yourself to an even better level.

No. As already mentioned, Calisthenics with its progressions can be adapted to all levels. Calisthenics offers you the perfect combination of strength, coordination and mobility and is therefore highly recommended even in old age. Moreover, bodyweight training is easy on your joints, can stimulate your cardiovascular system, can lower your blood sugar and helps you increase your mental well-being and concentration, thus positively affecting all your health parameters. Age shouldn't stop you from achieving incredible things. We already have several older athletes making excellent progress and mastering impressive skills. Don't be shy and do something good for your body and your health.