Calisthenics Workouts

The push-up is the foundational pushing movement in calisthe...

A close-grip push-up variation where your hands form a diamo...

A push-up variation with hands placed wider than shoulder-wi...

A unilateral push-up where one arm does most of the work whi...

A shoulder-dominant push-up performed in an inverted V posit...

The ultimate vertical pressing movement. Performed in a hand...

A forward-lean push-up that mimics the planche position. Bui...

A fundamental pushing exercise often called the upper body s...

A behind-the-back dip variation that requires significant sh...

Dips performed on gymnastic rings, requiring much greater st...

The ultimate unilateral pushing exercise. Requires tremendou...

The king of upper body pulling movements. Targets the lats, ...

A pull-up variation with supinated (underhand) grip that pla...

A pull-up variation with wider grip that emphasizes lat widt...

A pull-up with hands placed close together, emphasizing the ...

A unilateral pull-up variation where most of the work is don...

A pull-up performed while holding an L-sit position, dramati...

An explosive movement combining a pull-up and dip, transitio...

The ultimate pulling achievement. Performing a full pull-up ...

A horizontal pulling exercise performed under a low bar. Per...

A dynamic pull-up where you move side-to-side at the top of ...

A pull-up performed perpendicular to the bar, alternating wh...

The fundamental core position in gymnastics. Creates full-bo...

A static hold where you support your body with straight arms...

An advanced L-sit where legs are raised above horizontal, fo...

A hanging core exercise where you raise your legs while hang...

A hanging core exercise where you touch your toes to the bar...

A rotational core exercise performed while hanging. Legs swe...

A legendary core exercise popularized by Bruce Lee. Your bod...

An anti-extension core exercise using an ab wheel. Challenge...

The fundamental isometric core exercise. Builds endurance an...

A lateral core stability exercise targeting the obliques and...

The fundamental lower body movement. Essential for leg stren...

The king of bodyweight leg exercises. A full single-leg squa...

A challenging single-leg squat where your rear foot is held ...

A split squat with the rear foot elevated on a bench. Great ...

An eccentric hamstring exercise known for injury prevention....

A fundamental glute activation and strengthening exercise. G...

A unilateral glute bridge that doubles the work on each glut...

An isolation exercise for the calf muscles. Can be done on f...

An explosive squat variation that builds power and condition...

A dynamic single-leg exercise that builds leg strength and b...

One of the most impressive static holds. Body held horizonta...

A planche variation with legs spread wide, reducing the leve...

The first major planche progression with knees tucked to che...

A horizontal hold where you hang from a bar with body straig...

A front lever progression with knees tucked. The first major...

A horizontal hold where you hang from a bar facing downward....

One of the most visually impressive skills. Hold body horizo...

The fundamental inverted skill. Balance on your hands agains...

A handstand without wall support. Requires extensive balance...

An iconic gymnastic hold with arms extended horizontally on ...

An extremely advanced hold combining planche with iron cross...

A shoulder mobility and strength movement where you rotate t...

The classic muscle-up on a straight bar. Explosive pull tran...

A muscle-up performed on gymnastic rings. Requires different...

A momentum-assisted muscle-up using a kipping motion. Often ...

A slow, controlled muscle-up without any kip or swing. Pure ...

An explosive push-up where you clap behind your back at the ...

The ultimate explosive push-up. Entire body leaves the groun...

An explosive pull-up with a full 360-degree rotation. Requir...