{"product_id":"liftenics-guide","title":"The Liftenics Foundation – 12-Week Beginner Plan","description":"\u003cp\u003e\u003cstrong\u003eFrom dead hang to your first pull-up.\u003c\/strong\u003e\u003c\/p\u003e\n\u003cp\u003eThe Liftenics Foundation is a 12-week calisthenics plan for complete beginners, even if you can't hang from a bar yet. You take a simple test, find your starting step, then follow a plan built around 3, 4 or 5 days a week.\u003c\/p\u003e\n\u003ch3\u003eWhat's inside the 33-page PDF\u003c\/h3\u003e\n\u003cul\u003e\n\u003cli\u003eA starting test, and a guide to finding your starting step on every ladder\u003c\/li\u003e\n\u003cli\u003e3, 4 and 5-day plans, with sessions of about 40 to 55 minutes\u003c\/li\u003e\n\u003cli\u003eThe 2-set method: two hard sets per exercise, always stopping before failure\u003c\/li\u003e\n\u003cli\u003eStep-by-step ladders for pull-ups, dips, push-ups and core\u003c\/li\u003e\n\u003cli\u003eHandstand practice every week\u003c\/li\u003e\n\u003cli\u003eA bulletproofing warm-up for your shoulders, elbows and wrists\u003c\/li\u003e\n\u003cli\u003eAn optional leg day, at home or in the gym\u003c\/li\u003e\n\u003cli\u003eAn exercise guide, printable tick sheets, a session log and a retest log\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003ch3\u003eWhat you need\u003c\/h3\u003e\n\u003cp\u003eA pull-up bar, resistance loop bands (light, medium and heavy), dip bars, parallettes and a box, step or bench. For the optional leg day: a backpack at home, or a gym.\u003c\/p\u003e\n\u003ch3\u003eHow you get it\u003c\/h3\u003e\n\u003cp\u003eIt's an instant download. Straight after you buy, you'll get an email with your download link. Read it on your phone, or print the tick sheets and logs.\u003c\/p\u003e\n\u003ch3\u003eRefunds\u003c\/h3\u003e\n\u003cp\u003eBecause this is a digital download you get straight away, all sales are final. By completing your purchase, you agree to get the PDF immediately and you understand that you lose your 14-day right to cancel. If your file is faulty or won't open, message me and I'll sort it. \u003ca href=\"\/policies\/refund-policy\"\u003eRead the refund policy\u003c\/a\u003e.\u003c\/p\u003e","brand":"Liftenics","offers":[{"title":"Default Title","offer_id":55542902194505,"sku":null,"price":24.99,"currency_code":"GBP","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1036\/8906\/0681\/files\/Shop_Mainproductimage.png?v=1791541251","url":"https:\/\/calzythnx.com\/products\/liftenics-guide","provider":"calzythnx","version":"1.0","type":"link"}