Knee Clap Push Up Tutorial

A challenging advanced variation of push ups, this move requires a lot of power and coordination, while at the same time tests your mental.
1. Push-Up position, core fully engaged.
2. Done simultaneously, lift your hips and push up as hard as you can to launch your whole body into the air.
Once you are mid air, quickly tuck in your legs and tap your knees with your hands.
3. Extend your legs and brace for impact. Ensure that you use your arms and legs to absorb the impact and land softly.
4. Repeat.

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Archer Pull Up Tutorial

A good exercise to prepare you for the more difficult moves like typewritter pull-ups, this variation of pull-up puts a lot of resistance on your lats and shoulders.
1. Dead-Hang, place your hands wider than your shoulder, core engaged.
2. Shifting your weight to one side at a time, pull your body upward to that side until your chin is above one hand.
Progress towards getting your shoulder on the other side to go above the bar.
3. Maintaining your form, lower your body to get back to the dead hang position.
4. Do the same movement for the other side, repeat.

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Muscle Up Tutorial

One of the more advanced moves in calisthenics, this move will require some progression for most people.
Make sure that you already got your High Pull Up down, and then follow the following steps.
1. Deadhang, core fully engaged.
2. Perform a High Pull Up to get your chest over the bar. Using your biceps and core muscles, pull your chest forward and transition into a bar dips position. Your bodyweight should all be supported by your chest, shoulders and arms by now.
3. Maintaining your form, perform a bar dip movement until your arms are fully extended above the bar.
4. Return to dead hang positon, repeat.

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Hanging Windshield Wipers Tutorial

One of the more challenging moves for core exercises, this move may require you to do some practice to perform.
1. Start from a Toes-To-Bar position, lift your hips to the same level as your shoulders.
2. Maintaining the form, rotate your core to one side until your legs are paralel to the ground.
3. Keeping your core and #upperbody engaged, rotate towards the opposite direction in a rainbow shape until your legs are paralel to the ground again.
4. Repeat.

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Front Lever Swing Tutorial

One of the moves to help you progress towards doing a front lever, this complex move will train your biceps, shoulders, lats core and lowerback muscles.
Make sure that you already got your High Pull Up down, and then follow the following steps.
1. Deadhang position, core fully engaged. As you develop the strength,progress towards engaging your quads and calf as well.
2. Using your lats and core muscles, swing your upper body slightly backward and lift your lower body until it is parallel to the ground.
3. Return to dead hang position, maintain your form and work towards avoiding swinging backward on your way down.
4. Repeat.

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Skin The Cat Tutorial

An excellent routine to prepare you for the more advance moves such as backlever, this move requires you to engage your core and upperbody with a slightly challenging coordination.
1. Start from a Dead Hang position with your core engaged. Tuck your legs and start rotating your upper body backward.
2. Keeping your arms fully extended, get your legs past the bar and continue rotating backward until you can see the ground again.
3. Once you are at full rotation (your shoulders will prevent you from rotating any further), start to extend your legs while keeping your core engaged.
4. Reverse the movement, and repeat.

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Aztech Push Up Tutorial

A challenging advanced variation of push ups, this move requires a lot of power, flexibility and coordination.
1. Start with push up position, lower your body until it’s just off the ground. Ensure that all your muscles are engaged, preparing you for the next step.
2. Lift your hips as high as you can, and at the same time push upward as hard as you can to launch your body off the ground.
3. In the split second that you are mid-air, squeeze your core to bring your legs closer to your upper body, and tap your feet. Once tapped, quickly extend your body and prepare to land softly on your hands and feet.
4. Repeat.

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