Table Of ContentKallos Sthenos
Ashley Horner | 6 Week Calisthenics Trainer
We all start somewhere.
Kallos Sthenos is a six week
bodyweight training program.
Workouts are five days a week,
and you can do them anywhere
with no weights -- just a box or
bench.
Equipment needed: Box or Bench
Calisthenics: Bodyweight
START NOW.
Calisthenics is turning basic functional movements into a high power, high explosive
training session moving into the weight room. Despite what many may think, you
can endure an intense training session using only one piece of equipment… and
that is yourself. You can become your own tool. You can begin to work on your
alignment, your focus and your intensity using the power of your own bodyweight.
With this 6-week training program, you will see progression throughout each phase.
There is running included 1-2 days a week, and will increase in intensity and
distance as the program progresses. You will be challenged and asked to do more
than you did the week prior. Show up everyday with intention. Have purpose, and
be open to change. Most importantly: don’t give up.
Start where you are, with what you have… and start now.
Work Must Go On.
When my father got cancer he already had it for sometime. The signs were there, we
acknowledged the symptoms but didn’t know the true root of the problem. When we
found out the diagnosis, his symptoms made sense. It was a silent, silent killer, that literally
took over his body. On the outside, all looked normal- you wouldn’t have guessed or
noticed he was dying for sometime.
In the house I grew up in, in Sapulpa Oklahoma, from the end of January until February
10th- I sat with my father. I watched him, I observed the decay of his life and his mind.
Something so disgusting had taken him over- he wasn’t the father I had memories of. He
was empty, a hollow shell. On February 10th I held his hand as I watched his pulse stop.
I looked over at my mom and felt guilty for how so much weight lifted off my shoulders.
I felt relieved. The suffering was over, the heartache I watched my mom go through- the
fight. My mom could let go, she could stop fighting against something that was much
more powerful than she was.
I slept with my mom that night, on the same side my father did. No more noise was in
the background from all the machines that were hooked up to my father. For the first time,
I had felt at peace.
Soon after my fathers passing, my mom was out of bed every morning at 4am, the
business my father had was left in shambles. And everyday she woke up, although she
had never worked a day in his office, she slowly put the pieces together. It was a mess,
and the most beautiful part were the people my father had working for him. Homeless,
people in need of jobs, alcoholics unable to keep money in their pockets long enough
to pay their rent- his heart was unlike anything. He was an incredible man.
I remember coming home one day and walking in to my mothers bedroom. There she sat
at the foot of their bed- sobbing. I asked my mom if she was okay.... and her response
has stuck with me. “Yes”, she said. “It’s okay to be emotional- to be sad and to be heart
broken... I allow myself to feel this way everyday, but only for a short period of time.
Work must go on.” And let me tell you! She did it like a fucking boss.
Week 1
DON’T LET ANOTHER DAY PASS YOU BY.
There will never be a perfect opportunity, start where you’re at... with what you
have.
Be ready to be humbled by this iron.
It will change your entire being and when you look back, you won’t even recognize
that person you used to be.
Week 1 Monday
A. THREE SETS OF:
Squats X 10
Reverse lunges X 10 per side
Jumping squats X 10 per side
Try to complete all three rounds without stopping.
B. THREE SETS OF:
Wall sits & hold X 1 minute
Jumping lunges X 20 reps per side
Rest 90-120 seconds between each set.
5
Week 1 Tuesday
A. FOUR SETS OF:
Push-ups X 20 seconds
Rest 10 seconds.
Burpees X 20 seconds
Rest 10 seconds.
Walking planks X 20 seconds
Rest 10 seconds.
B. THREE SETS OF:
Plank hold X 1 minute
Rest 20 seconds.
Spidermans X 10 per side
Rest 20 seconds.
Suitcases X 10
Rest 20 seconds.
6
Week 1 Wednesday
A. FOUR SETS OF:
Conditioning- .50 mile run
Rest 2 minutes.
B. ONE SET OF:
Bicycle crunches X 200
Plank hold X max
7
Week 1 Thursday
A. THREE SETS OF:
Side lunges X 10 per side
Hip-thrusters X 20
Clam shells X 20 per side
B. FOUR ROUNDS OF:
Curtsey lunges X 10 per side
Walking lunges X 15 per side
Mountain climbers X 30
8
Week 1 Friday
A. FOUR SETS OF:
Wide push-ups X 5
Narrow push-ups X 5
Decline push-ups X 5
B. FOUR SETS OF:
Dips X 10
Pike push-ups X 10
Walking planks X 10 per side
I AM HUMBLED.
Today like many other days, the training has humbled me. To start with what I
have, with everything I know, I just have to start. I can’t expect to be where I was-
because I’m no longer there and I’m not the same girl anymore. I believe I have a
new found strength, one with more grit, more tenacity and perseverance. If I start
now, I’ll soon be where I used to be... and if I quit today I’ll desperately be wishing
I was where I started today. Because, tomorrow and the weeks to come will be a
layer of strength added every single time I walk into my training, lace up my shoes
and carve out that time.
It’s not about how far we’ve come, but being able to start over with who we
are now.
9
Week 2
UNCHARTED WATERS.
Taking chances is always scary, it’s like going into uncharted waters. Anytime I’ve
taken a risk at ANYTHING I’ve always been scared. It’s human nature. But the
biggest risks have the biggest reward in the end. So I’m constantly learning, the
lessons learned from mistakes is an opportunity to do it better.
From motherhood, being an athlete, or an entrepreneur. I’m constantly evolving. In
my most fearful moments, I’ve wiped the dirt off my knees. I stand once again- with
the mindset not taken over by fear but the attitude that I just have to get it done .
That mindset will dissolve all fear. I have a multifaceted life, I’m constantly moving,
balancing and blending into who I need to be at any given moment; a mother,
entrepreneur and an athlete.
