Calisthenics

Bodyweight strength from zero. Push, pull, core, legs, and dips. Progress through 5 levels covering every movement pattern.

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Warm-up and suggested program

1

Foundations

8 articles

Start Here - How to Use This Course I can do this
Wall Push-Up I can do 3 sets of 10 wall push-ups
push chest shoulders +1
Downward Dog Hold I can do 3 sets of a 30-second downward dog hold
push static shoulders
Vertical Row I can do 3 sets of 10 vertical rows
pull back arms
Scapular Pulls I can do 3 sets of 10 scapular pulls
pull back grip
Plank I can do 3 sets of a 30-second plank
core static
Assisted Squat I can do 3 sets of 10 assisted squats
legs
Bench Dip I can do 3 sets of 10 bench dips
push chest arms

2

Building Strength

7 articles

Push-Up I can do 3 sets of 10 push-ups
push chest shoulders +1
Kneeling Pike Push-Up I can do 3 sets of 10 kneeling pike push-ups
push shoulders arms
Row I can do 3 sets of 10 horizontal rows
pull back arms
Pull-Up Negative I can do 3 sets of 10 slow pull-up negatives
pull back arms +1
Hollow Hold I can do 3 sets of a 30-second hollow hold
core static
Full Squat I can do 3 sets of 10 full squats
legs
Band-Assisted Dip I can do 3 sets of 10 band-assisted dips
push chest shoulders +1

3

Getting Strong

9 articles

Diamond Push-Up I can do 3 sets of 10 diamond push-ups
push chest arms
Chin-Up I can do 3 sets of 10 chin-ups Updated
pull back arms +1
Pike Push-Up I can do 3 sets of 10 pike push-ups
push shoulders arms
Feet-Elevated Row I can do 3 sets of 10 feet-elevated rows
pull back arms
Pull-Up I can do 3 sets of 10 pull-ups
pull back arms +1
Hanging Knee Raise I can do 3 sets of 10 hanging knee raises
core grip
Bulgarian Split Squat I can do 3 sets of 10 Bulgarian split squats per leg
legs
Negative Dip I can do 3 sets of 10 slow negative dips
push chest arms
Frog Stand I can hold a frog stand for 10 seconds
static balance arms

4

Intermediate

12 articles

Archer Push-Up I can do 3 sets of 10 archer push-ups per side
push chest shoulders +1
Elevated Pike Push-Up I can do 3 sets of 10 elevated pike push-ups
push shoulders arms
Archer Row I can do 3 sets of 10 archer rows per side
pull back arms
Muscle-Up Negative I can do 3 sets of 10 slow muscle-up negatives
pull back arms +1
Bar Pullover I can do 3 sets of 10 bar pullovers
pull core back +1
Tuck L-Sit I can do 3 sets of a 15-second tuck L-sit
core static
Pistol Squat I can do 3 sets of 10 pistol squats per leg
legs balance
Elbow Lever I can hold an elbow lever for 10 seconds
static balance core +1
Dip I can do 3 sets of 10 dips
push chest shoulders +1
Skin the cat I can do 3 sets of 5 skin the cats
pull core shoulders +1
Tuck Planche
push static balance +2
Ice Cream Maker I can do 3 sets of 5 ice cream makers
pull core back +1

5

Advanced

8 articles

One-Arm Push-Up I can do 3 sets of 10 one-arm push-ups per side
push core chest +1
Wall Handstand Push-Up I can do 3 sets of 10 wall handstand push-ups
push balance shoulders +1
Tuck Front Lever Row I can do 3 sets of 10 tuck front lever rows
pull core back +1
L-Sit I can hold a 5 second L-sit
Pending review · vote
Muscle-Up I can do 3 sets of 10 muscle-ups
pull push back +2
Toes to Bar I can do 3 sets of 10 toes-to-bar hanging leg raises
core grip
Shrimp Squat I can do 3 sets of 10 shrimp squats per leg
legs balance
Freestanding Handstand I can hold a freestanding handstand for 20 seconds
static balance shoulders
Ring Dip I can do 3 sets of 10 ring dips
push balance chest +2

6

Mastery

7 articles

Press to Handstand I can do a press to handstand from the floor
Dragon Flag I can do 3 sets of 10 dragon flag
core
Dragon Squat I can do 3 sets of 5 dragon squats
legs balance
freestanding handstand push-up I can do 3 sets of 3 freestanding handstand push-ups
push balance shoulders +1
back lever I can hold 3 sets of a 5 second back lever
pull static back +2
Front Lever I can hold 3 sets of a 5 second front lever
pull static back +2
Human flag
static core shoulders +1

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1. Foundations

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5. Advanced

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