An simple way to add difficulties to your regular push-ups, this move puts more pressure on your upper body.
1. Push-Up position, use any objects to elevate your feet; making them higher than your hands.
2. Lower your body, ensure that you maintain a straight line going through your spine.
3. Using your triceps and chest muscles, fully extend your arms to return to starting position, maintain form.
1. Plank Position, Straight Back.
2. Go Down, Maintain Position
3. Back to Plank Position.
An intermediate movement for calisthenics, this move is one of the simplest ways to train your ability to generate more power for the more advanced push movements.
1. Get to a pushup position, core all engaged and chest close to the ground.
2. While maintaining a straight form all throughout your body, push your body upwards as hard as you can to launch yourself off the ground.
3. Clap your hands, land softly and return to your starting position. Ensure that you maintain your form, and also ensure that you do not slam your hands to the ground.
Let your hands softly touch the ground first, and use the muscles in your arms and chest to absorb the impact.
A full body movement that focuses on your abdominal strength, this move will require some lower body flexibility before you can do it properly.
1. Dead Hang position, ensure that your core is fully engaged.
2. Using only your abdominal muscles, lift your legs until they touch the bar. As you improve your flexibility, work towards maintaining a straight form from your hips all the way to your toes.
3. Maintaining your form, return to dead hang position. Engage your upper body to slow down your descent and avoid swinging.
1. DeadHang with reverse grip, ensure that your body is in a straight position with your core engaged.
2. Perform a pull movement to bring your chin over the bar. Ensure that you maintain your form.
3. Return to dead hang position.
One of the most fundamental moves in calisthenics, pull-ups is the one move that will bring you to the more advanced moves.
1. Get into a deadhang position, arms fully extended, ensure that your core is fully engaged and that your legs are straight.
2. Using only your upperbody muscles, pull your body upwards and bring your chin over the bar.
3. Return to deadhang position, maintain your form.
The next step after you get your pullups down, this move will help you progress towards the Muscle Ups.
1. Deadhang, arms fully extended, engage your core.
2. Focusing your movement on your biceps, lats, and abdominal muscles, create a slightly backward movement and do an explosive pullup to bring your chest over the bar.
3. Return to dead hang position, maintain your form.
One of the simpler variations for Pull-Ups, this move puts a significant amount of pressure on your lats.
1. Get into a Dead Hang position, place your arms wider than your shoulder, ensure that your core is fully engaged and that your legs are straight.
2. Using only your Upper Body muscles, pull your body upwards and bring your chin over the bar.
3. Return to Dead Hang position, maintain your form.
A more advanced fullbody movement, this move requires a lot of strength and balance to perform.
1. Get into a Parallel Bar Dips position, slightly lean backward and tuck your legs, try to avoid swinging.
2. Maintaining the form on your Upper Body, fully extend your legs.
Ensure that your upper body and core muscles are fully engaged during this to maintain your your form.
3. Keeping your upper body and core engaged, tuck your legs back in to return to your starting position.
An intermediate lowerbody movement, this move is a combination of Squats and Jumping Jacks.
1. Get to a squat position. Please refer to our squat tutorial for the form.
2. Remaining in a squat position, perform a little hop and bring your feet together. Progress towards minimizing vertical movements on your upper body.
3. Maintaining form and balance, perform another small hop to return to the squat position.
A basic plyometric movement, this is a whole body movement that helps with your coordination and balance while training your lower body muscles.
1. Start with a lunge position, One leg forward with your knee up and one leg backward with your knee on the ground.
2. Done at the same time, bring your back leg forward and jump with your front leg.
Progress towards swinging your back leg until your thigh is at least parallel to the ground, while adding more height to your jump.
3. Maintaining your form and balance, return to your starting position.
An excellent plyometrics move, this move trains your power, agility and coordination.
1. From standing position, do a vertical jump. Try to get as much height as possible as it will give you more time to do the move.
2. Engaging your core muscles, bring your legs forward and tap your toes. Progress towards keeping a straight form on your legs.
3. Maintaining your form and balance, land softly using the balls of your feet.
Another challenging variation of push ups, this move puts a lot of pressures on your triceps and shoulders.
1. Get to an elbow plank position, ensure that your body is in a straight line and that your core is fully engaged.
2. Using only your tricep muscles, push your body upwards until you get to a full plank position. Ensure that your core remains engaged, maintaining a straight line throughout your spine.
3. Maintaining form and balance, return to elbow plank position.
A simple leg exercise that is hated by many, this move is a very effective move to train your quads, glutes and hamstrings.
1. Start with a full squat position, ensure that your chest is up and your spine is not curved. Place both hands behind your head.
2. Move one foot forward, touching the floor starting with your heel and then roll your foot until your toes touches the floor as well.
3. Shift your weight to the foot up front, and do the same movement using the other foot.
4. Maintain your balance, repeat.