Calisthenics
Bodyweight strength from zero. Push, pull, core, legs, and dips. Progress through 5 levels covering every movement pattern.
Track your progress: tap next to an article once to mark it learning, again for completed.
Foundations
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Wall Push-Up I can do 3 sets of 10 wall push-ups
push chest shoulders +1
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Downward Dog Hold I can do 3 sets of a 30-second downward dog hold
push static shoulders
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Vertical Row I can do 3 sets of 10 vertical rows
pull back arms
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Scapular Pulls I can do 3 sets of 10 scapular pulls
pull back grip
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Plank I can do 3 sets of a 30-second plank
core static
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Bench Dip I can do 3 sets of 10 bench dips
push chest arms
Building Strength
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Push-Up I can do 3 sets of 10 push-ups
push chest shoulders +1
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Kneeling Pike Push-Up I can do 3 sets of 10 kneeling pike push-ups
push shoulders arms
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Row I can do 3 sets of 10 horizontal rows
pull back arms
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Pull-Up Negative I can do 3 sets of 10 slow pull-up negatives
pull back arms +1
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Band-Assisted Dip I can do 3 sets of 10 band-assisted dips
push chest shoulders +1
Getting Strong
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Diamond Push-Up I can do 3 sets of 10 diamond push-ups
push chest arms
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Pike Push-Up I can do 3 sets of 10 pike push-ups
push shoulders arms
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Feet-Elevated Row I can do 3 sets of 10 feet-elevated rows
pull back arms
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Pull-Up I can do 3 sets of 10 pull-ups
pull back arms +1
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Negative Dip I can do 3 sets of 10 slow negative dips
push chest arms
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Frog Stand I can hold a frog stand for 10 seconds
static balance arms
Intermediate
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Archer Push-Up I can do 3 sets of 10 archer push-ups per side
push chest shoulders +1
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Elevated Pike Push-Up I can do 3 sets of 10 elevated pike push-ups
push shoulders arms
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Archer Row I can do 3 sets of 10 archer rows per side
pull back arms
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Muscle-Up Negative I can do 3 sets of 10 slow muscle-up negatives
pull back arms +1
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Bar Pullover I can do 3 sets of 10 bar pullovers
pull core back +1
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Elbow Lever I can hold an elbow lever for 10 seconds
static balance core +1
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Dip I can do 3 sets of 10 dips
push chest shoulders +1
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Skin the cat I can do 3 sets of 5 skin the cats
pull core shoulders +1
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Tuck Planche
push static balance +2
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Ice Cream Maker I can do 3 sets of 5 ice cream makers
pull core back +1
Advanced
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One-Arm Push-Up I can do 3 sets of 10 one-arm push-ups per side
push core chest +1
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Wall Handstand Push-Up I can do 3 sets of 10 wall handstand push-ups
push balance shoulders +1
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Tuck Front Lever Row I can do 3 sets of 10 tuck front lever rows
pull core back +1
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Muscle-Up I can do 3 sets of 10 muscle-ups
pull push back +2
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Freestanding Handstand I can hold a freestanding handstand for 20 seconds
static balance shoulders
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Ring Dip I can do 3 sets of 10 ring dips
push balance chest +2
Mastery
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Dragon Squat I can do 3 sets of 5 dragon squats
legs balance
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freestanding handstand push-up I can do 3 sets of 3 freestanding handstand push-ups
push balance shoulders +1
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back lever I can hold 3 sets of a 5 second back lever
pull static back +2
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Front Lever I can hold 3 sets of a 5 second front lever
pull static back +2
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Human flag
static core shoulders +1
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