freestyle calisthenics Classes
Beginner Freestyle Class
Tuesdays | 7:00pm - 8:00pm | (14yrs+)
Taught by: Stallon Dcosta
Freestyle is one of the fastest growing modalities within Calisthenics - Our Freestyle program at ISA is run by coach Stallon Dcosta, Canada’s 2026 freestyle champion! Stallon is an expert instructor in everything calisthenics and Freestyle and has experience in supporting beginner, intermediate and advanced athletes chase their goals.
Freestyle is not easy and does require basic amounts of strength. We highly recommend students have the following strength pre-requisites: 3-5 unbroken pull ups, 10-15 push ups, 10-15 dips, 2min wall sit, 1min hollow body hold (these skills can all be developed in our Monday, Wednesday and Saturday beginner friendly classes) With that said, these are only suggestions to help keep you safe and to have an enjoyable learning experience. Freestyle is fun and expressive and very challenging all while being incredibly rewarding. Below is a list of all the skills you’ll be working on in beginner freestyle class, and all these skills are also MANDATORY prerequisites for the intermediate/advanced level class. You may not move on until all skills are unlocked!
Bar Skills: Basic swing, Swing 180. Grip Transitions, Knee Gainer, Swing Gainer, Dragon 360, Front roll, Muscle over, Cast pop swing, Skin the cat
Non-bar skills: Explosive Vertical jump, 24inch box jump, Cartwheel, Basic round off cartwheel, Butterfly kick, Tornado kick, Macacco monkey flip
Intermediate/ Advanced Freestyle class
Tuesdays | 8:00pm - 9:00pm | (14yrs+)
Taught by: Stallon Dcosta
Freestyle is one of the fastest growing modalities within Calisthenics - Our Freestyle program at ISA is run by coach Stallon Dcosta, Canada’s 2026 freestyle champion! Stallon is an expert instructor in everything calisthenics and Freestyle and has experience in supporting beginner, intermediate and advanced athletes chase their goals.
This class is a mega level up from the beginner program - You are required to complete ALL of the skills mentioned in the beginner freestyle class as your prerequisite for this class. You must also be able to do on demand: 10-15 pull ups, 15-20 dips, 1 pull over from dead hang, 5 pistol squats each leg. The intermediated/advanced program will focus on developing fundamental skills and combinations for competitive freestyle calisthenics. Many of the athletes that enter this program go on to compete in local, national, and international freestyle competitions. OPEN gym hours on Tuesday are included in your sign up for this class. We hope to see you soon making incredible freestyle gains. Lets go!
Skills you will work on in this class include the following.
Bar Work, Swing 360, Alley hoop, Tornado 360, Shrimp Flip, Swing 540, Giengar
Acro: Back Flip, Arabian flip, Round off to back flip, Butterfly Twist, Webster