Mike Girvan Calisthenics

Mike Girvan Calisthenics Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Mike Girvan Calisthenics, Personal trainer, City of Westminster.

Rome highlights 🇮🇹A few extra days spent exploring the city with the old man after the competition.Not the result I was ...
16/06/2026

Rome highlights 🇮🇹

A few extra days spent exploring the city with the old man after the competition.

Not the result I was after, but lessons learned and memories made in one of my favourite cities đź‘Ś

13/06/2026

Simple but effective.

Complete 3-4 rounds:

Superset 1 - Pull Ups + Dips
Superset 2 - Rows + Push Ups
Superset 3 - Pistol Squats + Hollow Body Hold

Train each exercise to 1-2 RIR and focus on quality reps. 90s between sets

Cover the basics, train close to failure and stay consistent.

Sometimes the best workouts are the ones that don’t need to be complicated.

Save for your next session đź’Ş

After years of training and coaching, one thing has become clear…The fundamentals never stop mattering.Core strength, sc...
10/06/2026

After years of training and coaching, one thing has become clear…

The fundamentals never stop mattering.

Core strength, scapular control, quality reps, clear goals, and the right support system will take you further than most people realise.

Simple doesn’t mean easy. Simple works 👌

Getting stronger isn’t just about the physical change...It’s about developing confidence, discipline, resilience and a b...
07/06/2026

Getting stronger isn’t just about the physical change...

It’s about developing confidence, discipline, resilience and a belief in what your body is capable of.
Through calisthenics, I’ve seen people transform not only physically but mentally too.

✔ Build strength and muscle
✔ Improve mobility and flexibility
✔ Move with more confidence
✔ Develop consistency and discipline
✔ Challenge yourself in new ways
✔ Achieve things you never thought possible

Whether you’re looking to train in a small group through Cali Club, follow a bespoke online programme, or combine both with hybrid coaching, there’s an option to suit your goals and lifestyle.

If you’re ready to invest in yourself and see what you’re capable of, take a look through the slides to learn more.

đź“Ť M Gym, Formby

📩 DM “CALI” for more information.

Rome next week 🇮🇹🇬🇧 It’s been a challenging few months. Between a busy period of life, a few training niggles, and the ...
06/06/2026

Rome next week 🇮🇹🇬🇧

It’s been a challenging few months. Between a busy period of life, a few training niggles, and the demands that come with chasing performance, this block has definitely tested me.

The biggest win hasn’t been the physical progress - it’s been the mental growth. Learning to stay consistent when motivation is low, adapt when things don’t go to plan and keep showing up regardless.

Next week I’ll be lining up against some seriously talented athletes, and I’m excited to see where the work has taken me.

Whatever the outcome, this journey has already made me a better athlete and a better person.

That’s what it’s all about 🙌

CALISTHENICS FOUNDATION SPLIT đź’ŞA simple and effective 4-day split designed to build upper and lower body strength, muscl...
31/05/2026

CALISTHENICS FOUNDATION SPLIT đź’Ş

A simple and effective 4-day split designed to build upper and lower body strength, muscle and control through the fundamentals.

✔️ 2 Upper Body Days
✔️ 2 Lower Body Days
✔️ Rest days built in (with optional cardio if desired)

I’ve also included guidance on how to follow the programme properly, including RIR (Reps in Reserve), training intensity and progression to help you get the most from each session.

Build a solid foundation, stay consistent and the results will follow.

Save this post for your next training block âś…

2011 ➡️ 2026Football was everything to me growing up. Turning pro was the dream. Getting released felt like the end of i...
24/05/2026

2011 ➡️ 2026

Football was everything to me growing up. Turning pro was the dream. Getting released felt like the end of it all.
But looking back now, that setback gave me a different opportunity — one I probably wouldn’t have seen otherwise.
I started coaching with nothing glamorous about it. Early mornings. Late nights. Empty gym floors. Cleaning equipment. Fixing problems. Doing every job possible just to keep things moving.

There were years where nobody saw the work. Just showing up day after day, trying to build something bigger than myself.
10 years later, MGYM has grown into something I’m genuinely proud of. Not because it happened quickly, but because it didn’t.

Every setback, every risk, every long day added up.
This isn’t a post about “success.” It’s a reminder that your first plan failing doesn’t mean your life is over. Sometimes getting redirected is the best thing that can happen to you.

Keep showing up.
Keep working.
You never know what you’re actually building.

21/05/2026

One set of rings. Full upper body workout anywhere. đź’Ş

• Bulgarian Pull-Ups
• Ring Dips
• Inverted Candlesticks
• Ring Push-Ups
• Ring Bicep Curls
• Ring Tricep Extensions
• Ring Rollouts

Aim for controlled reps and stay within RIR on most sets.

RIR = “Reps In Reserve”→ how many reps you’ve got left before failure.

Example:2 RIR = you could’ve done 2 more reps before failing.

Train hard, but leave a little in the tank. đź‘Š

2017 ➡️ 2026Under 70kg in the first photo. Over 80kg in the second.A completely natural transformation built through yea...
17/05/2026

2017 ➡️ 2026

Under 70kg in the first photo. Over 80kg in the second.

A completely natural transformation built through years of consistency, discipline, and patience.

No steroids. No shortcuts. Just years of showing up, even on the days I didn’t feel motivated.

I started by building a foundation with pull ups, dips, push ups, and learning how to control my own bodyweight.

Over time, I progressed into skills that once felt impossible. Muscle ups, handstands, weighted calisthenics and more recently endurance focused training for competitions.

But the biggest transformation wasn’t physical.

Calisthenics gave me confidence, purpose and belief in myself. It taught me that growth takes time and that becoming stronger physically can completely change you mentally too.

A lot of the things I can do now once felt so far out of reach. Now they’re part of who I am because I stayed consistent and never stopped trying to improve.

This journey taught me that real confidence comes from earning it.

If you’re at the start of your journey, trust the process and keep going. You’re capable of more than you think 💫

I’ve always had a competitive side…From my younger days playing football through to becoming a professional, it’s someth...
03/05/2026

I’ve always had a competitive side…

From my younger days playing football through to becoming a professional, it’s something that’s stayed with me. Even after stepping away from the game for a bit, that edge never really left - it just needed a new outlet.

Football gave me a lot: discipline, resilience, and a mindset to keep turning up, even when things aren’t going your way.

Over time, that’s made me try new challenges - Hyrox, ATHX and more recent calisthenics endurance which has led to opportunities to compete on bigger stages. Not because I have to, but because I’ve found value in seeing where my limits are.

I’ve realised most growth tends to happen just outside of what feels comfortable. And that’s something I try to bring into my coaching too.

Not everyone wants to compete and that’s completely fine. But having something that challenges you, that pushes you a bit beyond what feels easy, can be powerful in ways you don’t always expect.

I’ll encourage my clients to step slightly beyond what they think they can do not in a reckless way, but in a way that helps them build confidence and see their own progress over time.

For me, whether it’s training, business, or life in general, it’s less about proving something and more about improving bit by bit. Just trying to be a little better than I was yesterday 💫

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City Of Westminster

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