Why calisthenics?

Almost no equipment. You can train anytime anywhere. No restrictions and limits. Calisthenics provides opportunity for creativity. You can make almost any movement pattern extremely hard and intense. IT’S FUN. It gives you the opportunity to learn control over your body. Calisthenics gives you lifetime opportunities to train and get stronger and you’ll depend on nothing but your bodyweight and your determination. Most importantly a HUGE benefit that blows away any other training is its sustainability , ability to build real-world strength and ability to build mental toughness.

What is your eating plan like?

I don’t sit and count calories but I am very aware of what my body needs to maintain, grow and repair, so I base my eating habits depending on my schedule and training habits. Because of the intense training that I do I make sure I take in as much complex carbohydrates and quality protein source foods as I can.

What foods do you eat?

The majority of my meals comes from Lentils, quinoa, beans, broccoli, spinach, whole grain breads, pastas and cereals, wild yams, brown rice, almond milk, nuts, fruits, peanut butter, mushrooms and supplement with some protein powder; to name  a few…

Are you a break dancer ? Gymnast ? Cross-fitter ?


Did you lift weights before you started calisthenics ?


How long have you been training ?

I’ve been training since 2006 , eight years now. I started with weight-lifting the first four years then transitioned to mostly bodyweight training in 2010.

Do you take any supplements?

Yes I do, although supplements should just be that that to supplement your existing meal plan. I do take protein post workout and drink amino acids and creatine during training as well.

What is your BODYFAT % ?

I typically stay lean year round as a result of my training but for the most part it lingers from 4% – 6 %

How did you get started to get as strong and learn all the moves you do now?

Core and the basics, mastering them to the point where I dominated the exercises. From there I started putting together bodyweight workouts circuits that helped me progress into more challenging exercises.




(I have my training programs available in the Workouts menu)

Can you train calisthenics everyday?

Yes , as long as you give your body the proper rest (sleep) and nutrition for proper recovery.  You can follow a successful calisthenics routine that can give you exceptional results. In my opinion however, it is best to take at least 1 or 2 days rest.

When will I know when I’m ready to advance?

The good rule of thumb is to progress further when you have mastered the current skill and it feels easy. I know that sounds a bit vague, but in reality everybody will have different numbers. Some people will be able to hold a position for 5 seconds and progress further, while others may need to hold it for 15. Remember that you must not be in hurry or you will fail. Make the resistance progressive and you will be get closer to your goal.

  1. I have a previous injury, can I apply calisthenics in my workout program?
    - Before taking on any program we recommend you seek medical advice first before participating in any physical activity or exercise program, if you’d like it to be included in your current training since we are not around to supervise you personally during the workout.
  1. How will I receive the programs? Are they hard-copies? Will you be shipping me the programs?
    - All programs are in digital form only and available for download upon purchase. We currently do not have the programs in hard-copy.
  1. Are the programs in different languages. Upon purchase, I clicked an option to receive the program in a different language.
    - All programs are in English language only. The language option is for you to be able to read or translate the text at the website on your own preferred language.
  1. What equipment is needed when using the program?
    - Some of the exercises may require you to have an access to a pull-up bar or anything similar.
  1. How will I know which program is for me?
    - Both 4 week shred and super human calisthenics are designed to fit different levels of training: from beginners to advance. If you are new to calisthenics, we advice that you start with a beginner’s level and as you progress you can proceed with the next level.
  1. How do I purchase the program?
    - You can go to through this linkhttps://www.frankmedrano.com/workouts/and choose the program you need you’d like to purchase and follow the instructions to settle your purchase.
  1. How do I download the program?
    - When you purchased the program, you received an email with subject: Your purchase from Frank Medrano Workout LLC is complete
    This email contains your invoice and a button to take you to take you to your personal download page. Click on View Purchase Online button to take you to your personal download page where you can download the program you have purchased. Read and follow the instructions on how to best download your program before you start downloading.
    Instructions to download the program:

    1. Click the download link once and wait for the system to process and finish downloading before clicking another button.
    2. Kindly allow 2-3 minutes or more (if you have slow connection) for download time. Downloading the program takes a little bit longer because of the file size. Pausing, canceling or restarting the download link may result to file error and corruption. At times it may not download at all. This is the cause why you cannot open the program using any platform.
    3. The best way to save the program is to download the program directly to your device (preferably laptop/desktop) first before uploading to your dropbox account or syncing to your phone as the connection may be interrupted and create a file error.

    b) Why do I get “download fail”?
    - If the download button was clicked consecutively less than a minute apart from each other. The system will be constantly interrupted which is causing the file error while the system is processing the delivery. The file may appeared as "download complete" but because of the system interruption you have received a file error.
    c) I've already downloaded the ebooks to Dropbox but now they are saying " This file type can't be viewed ".
    - There are two reasons why this cannot be viewed. One is that dropbox can only view a certain number of file size. It will show as cannot be viewed since the file is too large. The 4 week shed program for example consist of 3 books and the file sizes large that they cannot be previewed using the dropbox. You have to export the program to your device so you'll be able to view the file.
    - Another is when the file is constantly interrupted. This is a common case. When the download button is clicked consecutively, less than a minute apart from each other, the system is constantly interrupted which is causing the file error when the system is processing the delivery. The file may appeared as "download complete" but because of the system interruption you have received a file error.

  1. Why does it says “download expired”? I only purchased the program an hour ago and they expired before reaching 48 hours.
    - If you have exceeded the number of times the program is allowed to be downloaded to your different devices, your download link will expire. Once you reach the limit, this will automatically expire your personal dwonload link regardless of the 48 hour holding period. You are only allowed a number of times to download the product for security purposes.
    - We can only hold your perosnal link for 48 hours. We recommend you download the program as soon as you received the link as it will expire regardless if the product has not been downloaded. In any case you cannot download the program within the alloted time, you may contact our support team to reactivate your purchase.
  1. There are missing content in the Shred program
    - When you purchase a Shred program you will need to download 3 PDF files (main book, nutrition, and recipe) make sure when you are able to download the 3 parts of the book.
  1. My files did not save.
    - There are a few reasons why you file might not have save.

    1. The download was not successful. There maybe a system interruption because of unstable internet connection that had caused your download to fail.
    2. The download button is constantly clicked. Before the system can finish processing the download, it is interrupted and force to restart the process which is causing the download to fail.
  1. My computer crashed, is there a way to request for the download links again?
    - You can contact Support and request for your purchase to be reactivated so you can download again your purchase. Please know that we can only reactivate your purchase twice. As with any other digital products, we are not available for any program or product that is lost. You may need to purchase the program again to be able to access the program.
    - If you have uploaded a copy to your dropbox account, you can export a copy again to your device.
  1. I tried downloading the program through my iphone but I cannot locate it.
    - If you are downloading through your android phone, you can check your purchase at:
    My Files > Device Storage > Download > and locate your purchase
    - if you have an app that can read pdf files, you can also locate it directly through that app.
    - If you are using an iphone to download your purchase, all pdf files are located in your iBooks app. If they are missing, you may need to update your app and your library.
  1. I do not have a laptop and can only download through dropbox or my phone.
    1. If you cannot download the program to your laptop or desk top, you can download to your dropbox account. Please make sure you have a stable internet connection if you decide to do so. Please know that saving to your dropbox are very sensitive to interruption. It may show as “download complete” but often than not, the files are corrupted. We advice that you click only once and let the system finish downloading before clicking the download button again.

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<li><strong>How can I log in?</strong>

- <em>You can log in through the membership website. If you are registered already you can directly go to this link:https://www.frankmedrano.com/membership-login/. You can also sign up using this link if you have not registered yet.</em>

- <em>If you have purchased the 4 week shred, you are automatically registered to the membership site when you process your purchase. You wll receive it together with your personal download link.</em>

<strong> a) why can’t I login?</strong>

- <em>The logins are case sensitive. You need to use the exact lower and upper case on the email address you used for the program or it take you to the same place again or the system will recognize it as an error. You will need to use the same email you used to register when you purchased the program.</em>

<strong>b) did I not recived my login credentials?</strong>

- <em>when you purchased the program, you are sent two emails: (1) Containing your invoice and purchase order, (2) Your login credentials via wordpress@frankmedrano.com. You may also cehck your spam box if you have received the email there.</em>

- <em>if you have not received your login credential when you purchased a Shred program, it maybe because you have previously registered as a member. You may use your email address to sign in. If the system will say that your email is not registered, you may sign-up or contact our support email to assist you.</em>

<strong> c) how can I change my password?</strong>

- <em>you can reset your password here (<a href="https://www.frankmedrano.com/membership-login/password-reset/">click here</a>).</em></li>


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<li><strong>How do I access the videos in this program?</strong>

- <em>All videos can only be accessed through the program only. You cannot find it at the website even if you are logged in. The link to the videos are embedded in the program. Once you click the “PLAY” button, it will automatically take you to the videos. For the Shred program, you may need your login credentials to access the videos at the membership site.</em>

<strong> a) Can I download the videos in this program?</strong>

- <em>All videos are for video streaming only and not available for download. This is for security reasons.</em>

<strong> b) Why are the videos not playing?</strong>

- <em>You may need to check if you have a stable internet connection as you stream the videos. You also need to check your settings to allow your device to play the videos. You may also need to update your app.</em></li>



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<li><strong>Do you accept refund?</strong>

<em>-  Unfortunately we cannot process this request. Upon purchasing the product, you have agreed to the No-Refund and Cancellation Policy as you have purchased a digital file, where it cannot be returned upon purchase.</em>

<strong><em>No-Refund Policy:</em></strong><em> All sales are FINAL and all charges from those sales are non-refundable. We have a *NO REFUND POLICY* with digital downloads. Purchased eBooks are strictly for personal use. The eBooks are forbidden to be shared via any digital or physical medium. YOU MAY NOT UPLOAD eBooks TO THE INTERNET. PEER-2-PEER FILE SHARING IS STRICTLY PROHIBITED. Any other manner of network file sharing and transfer of eBooks to devices for such purpose is prohibited.</em></li>


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<li><strong>What are your available payment methods?</strong>

<em>- We accept payments through Paypal method. If you do not have a paypal account, we accept credit card payments through Stripe.</em></li>


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<li><strong>I have sent my payment through Paypal, why does it says “Payment Pending”.</strong>

<em>- Paypal have strict security measures with regards to its client. All payments are screened carefully. When the email address you use for your paypal account and the one you register at the membership site are different, Paypal will deem it as a different person thus holding your purchase for a time until they can confirm that it is you who made the purchase. Once they confirm, they will process the payment and send you the notification and you will receive our system invoice containing your download link.</em>

<em>If you click the your purchase and your link is still pending, kindly contact our Support Team to process and activate your purchase. Please know that once paypal had a temporary hold on your payment and it is labeled as “payment pending,” it means that we have not yet received your payment. This is also why you did not receive the program upon initial purchase and cannot download the program. </em>

<em>Be patient while paypal process your purchase and confirm your account. Once confirmed, they will forward your payment to us so we can process your transaction.</em></li>


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<li><strong>Paypal had double charged my card, what should I do?</strong>

<em>- If you are double charged by paypal, kindly contact their suppot team first to inform them about the situation and inform the support team so we’ll be able to check if your payment was sent twice on our end.</em></li>


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<li><strong>Wrong or invalid Postal code</strong>

<em>- The result of the zip/postal code checks are ones that we pass directly through from the cardholder’s bank. If either check has failed, it’s because the bank is telling us that the information the cardholder has provided does not match what they have on file. If the cardholder has recently moved, it may take their bank a while to have the correct zip code on file for them.</em>

<em>While some banks decline payments that fail these checks, others do not. Our fraud prevention toolset, Radar, includes a built-in rule to block all payments that fail this check. If the cardholder is still experiencing issues because these checks are failing, they may wish to call their bank and confirm that the information their bank has on file is correct.</em>

<em>- Another suggestion is to add "0000" on your postal code. For example, you postal code is L5G 4N9. My created "zip code" would then be "54900." Try and see if it may work. Some banks do not recognzie letters as part of the postal code especially when using MasterCard or Visa holders. Same goes if you are using paypal for your purchase.</em></li>



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<li><strong>Can I change the diet plan to fit my dietary needs?</strong>

<em>- Any recommendation for changes in diet including the use of food supplements are your responsibility and you should consult a physician prior to undergoing any dietary or food supplement changes as results will vary.</em></li>


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<li><strong>How do I calculate the calories of the food that I take or my calories?</strong>

<em>- There is a great APP that is free and can help you with your specific macro and calorie numbers. It can help you determine exact calorie intake on all your meals. Check it out it's called YAZIO calorie counter. It's a great and useful tool to have to make things easier for you. Here is a link to it </em><a href="https://www.yazio.com/en/calorie-intake-calculator">https://www.yazio.com/en/calorie-intake-calculator</a></li>