Hybrid Calisthenics Routine
Progressive bodyweight training with easier and harder variations, designed to work with very little equipment.
Open the free routine ↗Free calisthenics programmes
These are discovery links to the original providers. Aletheia does not copy their programme text or artwork.
Military Calisthenics 8-week plan
A free structured bodyweight plan with beginner, intermediate and advanced tracks and progression guidance.
Open the free plan ↗Darebee programmes
A large free programme library with filters, daily structures and exercise instructions.
Browse programmes ↗Hard To Kill bodyweight workouts
Free military-style bodyweight circuits, intervals and conditioning ideas. Scale movements to your own level.
Browse workouts ↗Bodyweight Fitness compilation
A community thread collecting free calisthenics programmes. Useful for discovery; verify each programme at its original source.
Open compilation ↗Strength, balance and healthy ageing
For the 50+/60+ side of the app, these official NHS routes are more useful than pretending every visitor should train like a 25-year-old.
NHS older-adult activity guidance
Daily movement plus strength, balance and flexibility guidance for adults 65+.
Read NHS guidance ↗NHS strength & flexibility
Explains muscle-strengthening activity, bodyweight exercise and why leg strength/balance matter as we age.
Strength & flexibility ↗NHS balance exercises
Gentle home balance practice, including advice to work near a stable wall or chair if needed.
Balance exercises ↗NHS sitting exercises
A gentler starting point for people who have not exercised for some time or who are not ready for floor work.
Sitting exercises ↗NHS exercise video hub
Official exercise guidance plus strength/resistance, Pilates, yoga and other video routes.
NHS exercise hub ↗Safety: if you have not exercised for some time, have a medical condition or injury, have frequent falls, or are unsure what is suitable, seek appropriate professional advice. The Story App is general fitness information, not treatment.
Free / licensable music for a local workout track
NourishedByMusic on Pixabay is now the preferred recorded-music source for this workout. The generated Zen/Tao/upbeat beds remain the automatic offline-friendly fallback until an actual licensed MP3 is bundled with the app.
NourishedByMusic — Yoga Nidra
Yoga Nidra is a six-minute Yoga / Meditation / Zen track by NourishedByMusic. It is the first recorded-track choice for the Calisthenics Story App.
Open Yoga Nidra ↗ · NourishedByMusic profile ↗ · Pixabay licence summary ↗
Pixabay: Japanese meditation
A useful discovery search for calm instrumental tracks.
Browse tracks ↗Pixabay: Chinese meditation
Another source for calm instrumental backgrounds that may suit the 60 BPM mode.
Browse tracks ↗Pixabay: yoga / meditation
Broader search if you want piano, bowls, ambient pads or nature-backed music.
Browse tracks ↗“Free to listen/download” and “free to redistribute in an app/video” are not the same thing. Check the licence for the exact track and for the way you intend to publish it.
Books & Gifts
This catalogue belongs here because it is about this workout. It does not dump you into a generic shopping app. Books are optional deeper reading; gifts are practical things that can make a home session more pleasant or easier to follow.
Commercial disclosure: some Bookshop.org links below may be affiliate links using the site owner's established Bookshop identifier. Editorial selection is independent of commission. Prices and stock can change; no live price is promised here.
Books
Hybrid Calisthenics — Hampton Liu
The physical-book version of the free Hybrid Routine, with exercise progressions and extra warming-up/FAQ material.
Official physical book ↗Built to Move — Juliet & Kelly Starrett
Ten assessments and physical practices around mobility and maintaining useful movement over the long term.
Bookshop UK ↗You Are Your Own Gym — Mark Lauren
A large bodyweight exercise reference with level-based options and no-gym training ideas.
Bookshop UK ↗Strong Women Stay Young — Miriam E. Nelson
An older but directly relevant strength-training book aimed at women, including home-based strength, balance and flexibility.
Bookshop UK ↗ Publisher details ↗Gift ideas that actually fit the app
Comfortable non-slip exercise mat
Useful for cat-cow, plank, leg circles and bridge. Prioritise grip, a flat edge that does not curl, and enough cushioning for knees/elbows.
Phone / tablet stand
Keeps the timer, zoomed exercise image and trainer captions visible without balancing the phone on a mug or asking the cat to hold it.
Small Bluetooth speaker
Helpful if phone speakers are too quiet for narration and background music. Keep volume comfortable rather than turning the room into a spin class.
Light resistance bands
Not needed for the current workout, but a useful future progression tool. Choose clear resistance levels and inspect bands for wear before use.
Yoga blocks / support cushion
Can make floor positions more comfortable and can support gentler mobility work. They are aids, not a reason to force a painful range.
The cat
Usually already owned, refuses firmware updates, and may occupy the mat during critical operations.
Why muscle and balance matter
The NHS advises older adults to be active every day and to include activities that improve strength, balance and flexibility on at least two days a week. Bodyweight exercises such as push-ups can count as muscle-strengthening activity, and balance work is particularly relevant for people worried about falling.
Follow the stars ✨
A few stars that lead you home.
Curated navigation links, not paid adverts.