enso bodyweight training system
get fit and strong with bodyweight training,
no matter your fitness level.
Discover the Mindful and Progressive Method that transforms people of all levels into super fit beasts.
Enso Calisthenics method
Why Enso Calisthenics?
A mindful and progressive method
• At Enso Calisthenics, we believe the fastest and surest way to get results is to make you truly fit by focusing on strength and mobility, whether your goal is to lose weight, build muscle, or improve your overall health.
• Our method always puts your health first and uses bodyweight training to build super fit bodies while never compromising safety and considering each individual’s condition.
• One of our golden rules is to never skip steps. By learning to train at the right pace, we ensure we always have strong enough foundations to progress consistently, and with a risk of injury close to zero.
• Our training system requires very little and inexpensive equipment and in fact, most beginner and intermediate exercises can be done with no equipment at all or just a few training bands. If you do not wish to purchase any training tool, we even provide a list of substitutes you definitely have at home. It’s easy!
designed for you
CUSTOM PROGRAM
YOUR PERSONALIZED CALISTHENICS PROGRAM
• By upgrading to our full access membership, you will be able to generate a program which is really personalized to your level.
• Our professional assessment system will quickly determine your levels of pulling, pushing, legs, and core strength and endurance, as well as your mobility needs.
• Once you complete your program, simply take an assessment again to receive a new program based on your new results. This will ensure you always train with a perfectly adapted program.
• Our program structure is simple and straightforward, and will easily let you access each workout of each week at once, no surprise and nothing to “unlock”. Just pure transparency.
• We promise there is no artificial intelligence here, your program is NOT designed by a robot. Instead, we rely on a carefully planned assessment and an algorithm based on our extremely efficient Enso Calisthenics method to craft the perfect program for you.
Train freely
single workouts
WORKOUTS FOR EVERY DAY
• Included in our free plan, you will get access to our complete list of exclusive bodyweight workouts.
• If you don't wish to follow a particular program and just want to work out freely using bodyweight training, simply open the app and choose a workout from the list. It's as simple as that!
• We got workouts for every level and every part of your body that you wish to train. We also update this list regularly by adding new workouts so that your training always evolves.
• Just like every training feature on our app, these workouts will include warm-ups and stretches to make sure you train safe, improve strength and mobility, and recover properly!
16 skill trainings
learn EVERY skill
We know many of you don't just want to look and feel better, you also want to be able to do cool stuff! Whether you are a beginner or advanced practitioner, our exclusive skill trainings will teach you to move in new ways. If you want to learn impressive moves or simply be able to do your first push-ups, we got you covered!
All Levels
handstand training
Everything you need to REALLY learn the handstand!
Beginner +
pull-up training
The ULTIMATE guide to unlock your first pull-up!
Beginner
10 push-ups training
Follow this plan to unlock 10 regular push-ups FAST
Intermediate
l-sit training
Our Full Guide for a perfect L-sit!
testimonials
what they say about us
Don't just take our word for it, see what other people have to say about our method and how it has changed their body and life.
Raymond k., ireland
"I'm like Romelu Lukaku on the field!"
"It's amazing how much stronger I felt after using the "Introduction to Calisthenics" program for just a few weeks. I play football and I just don't recognize myself anymore, I'm like Romelu Lukaku on the field! I'm now following "Bodyweight Conditioning" program and I keep progressing consistently. Just amazing!"
Dhamar r., Indonesia
"It took me a couple of months to do what I tried doing for 8 years"
"As a woman, I always thought I'd never be able to do "real" push-ups but it was still my goal. For 8 years, every coach told me I was too ambitious and I would probably never get there. But with this method, it only took me a couple of months to go from knee push-ups to whole sets of perfect push-ups with full range of motion! Thank you!"
franck c., france
"the difference is like night and day!"
"I started following Nico's method last year and after 2 months or so, everyone thought I was noticeably more muscular! After 5 months I could do sets of 5 one-arm push-ups, which seemed absolutely impossible before. I feel so much stronger now and can easily perform moves like pull-ups and L-sits on the floor. The difference is like night and day!"
Paul d., philippines
"I can fit in my old clothes again"
"I’ve been training with Nico (mostly online) for close to a year now, and I am getting positive results. Do I look like Shawn Mendes now? No, but I feel stronger—and I feel good! Sure I can talk about breathing better during cardio or doing more and correct push-ups, but I’m honestly just happy I can fit in my old clothes again. His training method—albeit online—is thorough and effective. He definitely knows his sh*t!"
the ultimate training partner
one app to reach all your goals
Get Free
Discover the joy of being location-free! Most workouts can be done with very little equipment at home, outdoor or while traveling.
Train Safe
By providing you with extensive knowledge and a progressive and mindful method, we'll keep you and your results safe for the long term.
Save Money
Not only do you get access to extremely valuable content for only $14.99 a month, you might want to cancel your gym membership too!
Simple And Clear
Enso is a simple and straight-to-the-point app. We made sure you will never get lost trying to find your next workout!
Easy-To-Follow Videos
Get access to a library of more than 270 exclusive exercises, with clear videos and instructions available for life on the free plan.
Real Coach Support
Unique in the app world! Our founder and designer of all our programs is always just a message away.
pricing
3 exclusive offers
After downloading our app, you will get FULL access to all Programs, Skill Trainings, Daily Workouts and your Custom Program for FREE for 7 days. This free trial can be unlocked with no commitment at all. You can try our app 100% risk-free!
Enso Calisthenics method
Enso
The philosophy behind our name
In Zen, an Enso is a circle that is hand-drawn to express a moment when the mind is free to let the body create.The Enso symbolizes strength, elegance, personal development, simplicity, mindfulness. It is characterised by a minimalism born of Japanese aesthetics and is an expression of self through movement.
The circle may be open or closed. In our case, the circle is incomplete, allowing for movement and development towards mastery of our craft.
Although a Zen master can usually draw a better Enso than a beginner, this is of very little importance. Anyone can practice it regardless of their level, and what is important is self development.
Calisthenics is a form of strength training that uses a variety of movements (often derived from gymnastics), to increase strength, flexibility, and improve posture, body composition and overall fitness.
The word calisthenics comes from the ancient Greek words for beauty and strength.
The way we practice calisthenics in our community has a lot in common with the philosophy of the Enso.We train to develop our strength and overall fitness with minimal equipment, and pursue mastery of our bodies through movement. We strive for perfection and push ourselves to become stronger and fitter everyday, but always mindfully and intelligently.We trust and enjoy the process of going through each required step, in order to get long term results and benefits without ever hurting ourselves.
Calisthenics movements are also a way for us to express ourselves and get creative with our bodies, just like gymnasts and other performers.Masters can perform these movements more beautifully, but anyone can practice calisthenics regardless of their level. Just like with drawing the Enso, we are not concerned with one's level of mastery, but rather with self development and becoming better than yesterday.
When you train with us, you'll build your dream body, you'll enjoy long term health benefits, you'll finally be able to hold a handstand or whatever your goal may be, and you will love the process of training pain-free, location-free, and moving more and more freely.
frequently asked questions
i am a complete beginner, will i be able to follow your programs?
Enso Calisthenics is a progressive method that offers programs and tutorials for all levels. No matter your level, you will be able to find a program that suits you and your goals. If you have reduced mobility or a condition that makes it hard for you to work out or move, the program "Preparation" will help you gradually get in shape so you can slowly progress to harder workouts.
do i need to purchase equipment for these programs?
If you don't have access to a gym, you will probably need to purchase some equipment to perform all the programs in our app. However, the first few programs for beginners require very little and inexpensive equipment such as resistance bands, and a suspension training kit. As you progress further with us, a pull-up bar and dip bars will be helpful, but you can easily replace this kind of equipment with things you already have at home. Please check out our free ebook page for complete details and instructions.
do i need a gym membership?
No, you do not need a gym membership to train like us. The first few programs can be done very easily at home, and as you progress further in your training, you might prefer to purchase a few more pieces of equipment rather than joining a gym. It is totally possible to do all our programs and tutorials at home, even if you live in an apartment (as you will quickly realize when you watch our videos). Calisthenics equipment can also be found in many public parks, so you might not have to spend any extra money when you follow our more difficult programs.
