Calisthenics
Training
Build strength, control, mobility, discipline, and bodyweight power anywhere.
Calisthenics uses nothing but your own bodyweight to forge raw strength, balance, core control, flexibility, and resilience. No equipment, no excuses — just you, gravity, and discipline. Every rep is a step toward mastering your body.
39 exercises
Wall Push-Ups
3 x 10-15
Chest, Shoulders, Triceps
Incline Push-Ups
3 x 8-12
Chest, Shoulders, Triceps
Knee Push-Ups
3 x 8-12
Chest, Shoulders, Triceps, Core
Bodyweight Squats
3 x 12-15
Legs, Glutes, Core
Assisted Lunges
3 x 8-10 per leg
Legs, Glutes
Glute Bridges
3 x 12-15
Glutes, Hamstrings, Core
Dead Bugs
3 x 10 per side
Core
Plank
3 x 30-45 sec
Core, Shoulders
Side Plank
3 x 20-30 sec per side
Obliques, Core, Shoulders
Step-Ups
3 x 10 per leg
Legs, Glutes
Hollow Hold
3 x 20-30 sec
Core
Superman Hold
3 x 20-30 sec
Lower Back, Glutes, Shoulders
Standard Push-Ups
3 x 12-15
Chest, Shoulders, Triceps, Core
Diamond Push-Ups
3 x 8-12
Triceps, Chest
Pike Push-Ups
3 x 8-12
Shoulders, Triceps
Walking Lunges
3 x 10 per leg
Legs, Glutes
Bulgarian Split Squats
3 x 8-10 per leg
Legs, Glutes
Jump Squats
3 x 10-12
Legs, Glutes, Core
Mountain Climbers
3 x 30-40 sec
Core, Shoulders, Legs
Leg Raises
3 x 12-15
Core, Hip Flexors
Hanging Knee Raises
3 x 10-12
Core, Hip Flexors, Grip
Dips
3 x 8-12
Triceps, Chest, Shoulders
Pull-Ups
3 x 6-10
Back, Biceps, Grip
Chin-Ups
3 x 6-10
Biceps, Back
Bear Crawls
3 x 20-30 sec
Full Body, Core, Shoulders
Burpees
3 x 10-12
Full Body
Archer Push-Ups
3 x 6-8 per side
Chest, Shoulders, Triceps
Decline Push-Ups
3 x 10-12
Shoulders, Chest, Triceps
Handstand Hold
3 x 15-30 sec
Shoulders, Core, Full Body
Handstand Push-Up Progression
3 x 5-8
Shoulders, Triceps, Core
Pistol Squat Progression
3 x 5-8 per leg
Legs, Glutes, Core
Muscle-Up Progression
3 x 3-5
Back, Chest, Triceps, Core
L-Sit
3 x 10-20 sec
Core, Hip Flexors, Triceps
Front Lever Progression
3 x 10-15 sec
Back, Core, Shoulders
Back Lever Progression
3 x 10-15 sec
Back, Shoulders, Core
Dragon Flag Progression
3 x 5-8
Core, Full Body
Human Flag Progression
3 x 5-10 sec
Core, Shoulders, Back, Grip
Planche Lean
3 x 15-20 sec
Shoulders, Core, Chest
Planche Progression
3 x 5-10 sec
Shoulders, Core, Chest, Full Body
Before you begin
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