Calisthenics - The SUPERHUMAN ST - Pure Calisthenics-1 PDF

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Copyright © 2016
Pure Calisthenics
All rights reserved. No part of this publication may be reproduced, distributed, or transmitted
in any form or by any means, including photocopying, recording, or other electronic or
mechanical methods, without the prior written permission and consent of the publisher,
except in the case of brief quotations embodied in product reviews and certain other non-
commercial uses permitted by copyright law.
Disclaimer:
This guide has been created for informational and reference purposes only. The author,
publisher and other affiliated parties cannot be held in any way accountable for any
personal injuries or damage allegedly resulting from the information contained herein, or
from any misuse of such guidance. Although strict measures have been taken to provide
accurate information, the parties involved with the creation and publication of this guide
take no responsibility for any issues that may arise from alleged discrepancies contained
herein. It is strongly recommended that you consult a physician, personal trainer and
nutritionist prior to commencing this or any other workout or diet plan. This guide is not a
substitute for professional personal guidance from a qualified medical professional. If you
feel pain or discomfort at any point during the exercises contained herein, cease the activity
immediately and seek medical guidance. This resource has been created to teach
calisthenics in a progressive way, and you should not advance until you have completed the
simpler exercises as recommended with perfect form. It is strongly recommended that you
use a spotter or personal trainer at all times.
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calisthenics
[kal-uh s-then-iks]
Noun
1. Gymnastic exercises designed to develop physical strength, vigor and grace of movement,
usually performed with little or no special apparatus.
Origin
Greek kallos “beauty” + sthenos “strength” + -ics.
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BEFORE YOU BEGIN:
BONUS GIFT: FREE CALISTHENICS TRAINING PROGRAM
As a token of gratitude for picking up this book we’d love to give you a free bodyweight
exercise program to help you on your way to superhuman!
You will find yours at the back of this book. Can't wait that long?
>>Click here to see it now<<
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INTRODUCTION
Congratulations, you have just invested in the world’s most effective training system. This
book will teach you the art of bodyweight exercise and show you exactly how to achieve an
EXPLOSIVELY strong, fit and flexible body.
The SUPERHUMAN Stack combines our bestselling books Upper Body BLAST, Lower Body
BLITZ and Core CRUSH to create the undisputed #1 complete bodyweight training guide.
Follow our professional guidance to the letter, stick to the structure set out and you will
experience MIND-BLOWING results.
Whether you are completely new to exercise or switching over to calisthenics from
weightlifting or anything else, this book is for you. Get started now and take the first step on
the path to a stronger, fitter, more powerful you.
To stay up to date with the latest trends in bodyweight exercise, please join us online at
purecalisthenics.com for training tips, equipment reviews, nutrition advice and more. You
can also find us on Twitter and Facebook - just search ‘Pure Calisthenics’.
For more calisthenics resources, check out our full range of books by searching ‘Pure
Calisthenics’ on Amazon. For now, it’s time to get down to business. Read on, comrade, and
unlock your potential with The SUPERHUMAN Stack.
Train hard!
The Pure Calisthenics Team
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HOW TO USE THIS BOOK
This book is your training bible. You should not merely read the words; you should LIVE by
them. Yes, there will be times when you want to give up, but pressing on ahead is what
separates the best from the rest.
Use these 4 quick tips to help maximize your results:
1. PREPARE
Don’t just dive straight into the exercises headfirst and go crazy, you will put yourself at risk
of injury. Read through the introductory chapters of this book so you know exactly how to
approach your training.
2. FOCUS
Calisthenics is not just about physical strength, but also mental fortitude. Your friends may
swear by free weights and there’s nothing wrong with that if they want to train isolated
muscle groups. You, however, are training to achieve complete body perfection and you
must stand by your decision. Don’t allow anyone to influence your thinking – you are training
for YOUR goals, not theirs.
3. COMMIT
As with any form of exercise, you need to be fully committed to a consistent workout
program if you want to see results. Don’t think you can simply throw in a few bodyweight
movements here and there and go home looking like a Greek god. Calisthenics requires you
to GIVE everything if you want to TAKE everything. Follow a proper training schedule and
stick to it. You’ll find a link to our free program at the back of this book.
4. THINK LONG-TERM
Following on from the above, it is important to maintain a long-term vision for your training.
There is no miracle formula for a better body, but calisthenics is as close as you can get. Set
realistic goals and commit to achieving them within a reasonable time frame and, in time,
you will achieve incredible levels of strength and physical ability. Don’t forget to keep track
of your progress and celebrate the little wins along the way.
Now the pep talk is out of the way, let’s move on!
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1. WHAT IS CALISTHENICS?
If you’re reading this book then the chances are you’ve already looked into calisthenics,
probably read a few articles online and watched some videos of seemingly superhuman
feats of strength by famous practitioners on YouTube.
These guys have it all; traps that reach up to their ears, sculpted shoulders, bulging chests,
forearms like Popeye, abs you could grate cheese on and legs that could propel them to the
moon. And all without pumping iron? Well, pretty much.
HOW DOES IT WORK?
Calisthenics, by definition, is a form of exercise that consists of various gross motor
movements using your own bodyweight for resistance, normally without equipment or
apparatus, with the exception of basic items such as a pull-up bar or parallettes.
This is the art of training your body as nature intended; not by isolating muscle groups and
using complex man-made machinery that you would never find out in the real world, but by
using the tools you are already equipped with. With calisthenics, your body is your gym, and
the world is your playground.
WHAT DOES IT DO?
Calisthenics is the art of strengthening your entire body as a unit, eliminating each weak link
in the chain until every fiber of your being is working in total harmony to produce
extraordinary levels of strength.
Training like this achieves results you can use in the real world. Think about it, how often do
you need to bicep curl something, or flap cables around over your head in everyday life?
These are all man-made inventions designed to make single muscle groups strong IN THE
GYM, but as soon as we step outside it becomes somewhat irrelevant.
To perform at maximum capacity in everyday life, or to acquire formidable strength and
fitness for your sport, you need to be strong everywhere, not just in certain places.
Calisthenics strengthens every muscle group and every link between those muscle groups. It
is the ultimate form of exercise for creating true strength that you can use every day,
whether it be for regular tasks, your favorite sport or just showing off!
WHO IS IT FOR?
The simple answer to this question is that calisthenics is for everyone. Practicing bodyweight
training can help anyone achieve a stronger, fitter, more flexible body.
Whether you are a lean athlete wanting to pile on more muscle mass, a 200-pound
bodybuilder seeking to get shredded, a kick boxer requiring greater range of motion or simply
starting up with exercise for the first time, calisthenics is the ultimate solution.
Don’t just take our word for it. Professional sports teams and global militias often utilize
calisthenics for its explosive effectiveness and practical application. You can use your
bodyweight to train any place, any time, making it the benchmark fitness solution for high
level operators across the world.
Don’t get stuck performing the same old isolated exercises in the gym for years on end,
choose calisthenics and take your gym with you wherever you go!
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HOW CAN I GET STARTED?
One of the great advantages of calisthenics is that it’s super simple to get started. You don’t
need a gym membership or any prior experience, and you can begin with simple exercises
today.
With that in mind, here’s a few key tips to make life easier for those just getting started:
1. Use a credible guide: This is your starting point! Don’t dive straight in and use guesswork
to correct course, as this often ends in disappointment or, worse, injury. Whether you
choose to follow this guide or something else, the most important thing is that you stick to it
like glue, and let the experts guide you to success.
2. Establish a program: Training without a program is like driving around a strange place
without a map. In order to stay on track and keep up to date with your progress, you need a
schedule. You can get one at the back of this book, or work with a trainer to create your
own.
3. Get a training partner: Tests prove that accountability is a hugely effective catalyst for
increasing performance. For us, this means getting a committed training partner and
supporting each other on the journey.
Above all, starting up is as simple as putting on your sweats and getting out there. So, step up
and step out, companion, it all begins here!
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“There are no limits. There are
only plateaus, and you must
not stay there, you must go
beyond them.”
Bruce Lee
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2. DIET AND NUTRITION
We can practically hear some of you screaming, ‘I know what to eat, just get to the good
stuff already!’
Well, we’re going to shut you down like a rat-infested restaurant right now because diet and
nutrition are the foundation of a great body and it would be a dereliction of duty to neglect
this area.
If you want to maximize your results then don’t skip this part.
HYDRATE
Water is life. We need it to transport vital nutrients around the body and to keep our
muscles and minds functioning at full capacity.
Most people simply do not drink enough water day-to-day, which means both their
performance and their recovery is greatly impaired.
According to The European Food Safety Authority, men should be drinking about 2 liters of
water per day while women should get about 1.6 liters. This is, of course, a general guideline
but if you are not hitting these figures you may be affected by dehydration. We recommend
speaking to a physician or nutritionist to discuss your requirements.
If you are taking a supplement such as creatine, which affects the way that your body
processes water, then you will need to drink more. Check out the label on all of your
supplements and always ensure you take on board enough fluids.
While we’re on the topic, steer clear of alcohol and fizzy drinks if you want to get ripped.
They’re packed full of carbs and sugar, and won’t do you any favors whatsoever.
EAT RIGHT
Your particular goals will determine your diet, but there are some general guidelines to
follow here if you want to get in the best shape possible.
Eat clean: We’re not asking you to become a hippy or go plucking fruits from trees, but it
really pays to cut out processed food and other junk. Check the labels and pick up fresh
foods which contain a single ingredient – i.e. whatever it is actually supposed to be – rather
than something packed full of preservatives and lord knows what else.
Mix it up: You’ve heard it said over and over and now you’re going to hear it once again; a
balanced and varied diet is the key to good health. This means a mixture of proteins,
carbohydrates and fats. Check out the following examples for some inspiration:
Proteins: Organic meat, poultry, fish, eggs and dairy are primary sources of protein.
Carbohydrates: Fruits and vegetables are a great source of healthy carbohydrates, as are
sweet potatoes, wholegrain pastas, brown rice and similar grains.
Fats: Forget the myth of fat being bad for you. The type found in good quality meats, nuts,
seeds, fish and olive oil is an essential part of your daily diet.
EAT FOR YOUR GOAL
When you strip diet and fitness down to their core elements it becomes very simple. If you
want to gain weight and muscle mass, you simply have to eat more calories than you burn
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off.
If you want to maintain your weight and refine your body then you should be aiming to eat
around the same amount of calories as you burn off. If you want to cut down then you
should be burning off more calories than you are eating.
There are plenty of resources out there to assist you with your particular objective, but we
would advise against obsessive calorie counting. Food should be something to look forward
to and you will soon start to resent it if preparation becomes a chore. By all means use tools
and technology to ensure you are on the right track, but don’t beat yourself up over
fractions of a gram.
With that said, you should be aware of your macros and make a conscious effort to meet
them on a daily basis. If you’re not sure what this means, it is essentially just the
combination of fats, carbs and proteins which make up your diet. Everybody is different and
only you can determine what is appropriate for your body and goals, but if you are unsure, it
pays to contact a professional nutritionist for guidance.
Planning meals in advance and cooking in bulk is super useful here, as it cuts out the
guesswork and reduces the risk of making poor decisions on impulse!
We could write a whole book on diet and nutrition, and perhaps we will, but this one is
about calisthenics, so for now we must move on. Suffice it to say, though, that you should
pay special attention to your diet and take the time to investigate it thoroughly in order to
maximize your results.
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“Looking good and feeling good
go hand in hand. If you have a
healthy lifestyle, your diet and
nutrition are set, and you’re
working out, you’re going to
feel good.”
Jason Statham
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3. KNOW YOUR BODY
Think you know your body? Think again. It’s one thing to isolate muscles with regular
exercises such as the bench press or bicep curl but it is entirely another to employ whole
groups at the same time to squeeze out that last gut-busting muscle-up or planche.
Putting yourself under such intense strain can be dangerous if you don’t know what you are
doing, so it is important to familiarize yourself with your body to ensure you are utilizing it
correctly and not putting yourself at risk of harm.
We suggest keeping a body map handy. You’ll find a basic one on the next page, but it’s a
good idea to take your learning further, otherwise you may have no idea what we mean
when we discuss certain muscle groups.
There is no shortage of quality resources out there when it comes to biomechanics and the
study of the human body, and the more you learn the more control you will have over your
progress and results.
In addition to DIY textbook style studying, we always recommend hooking up with a
qualified and reputable personal trainer or physician to assess your individual needs and
goals, since we cannot be there to advise everyone in person.
Super important: If at any time you feel pain or discomfort during exercise, STOP. Try some
slow, steady movements to test the area and stretch it out gently.
If pain persists or worsens, call it a day and seek advice on the issue. Refer back to the body
map to hone in on the area and speak to a physician for further advice.
Only return to training when you can comfortably perform movements without feeling any
pain or impingements. Do not be tempted to ‘power through’ an injury as this will only
exacerbate the issue and delay your recovery time. It is much smarter to take a short break
and get back on track quickly than to finish your session at the cost of weeks or even months
out of action.
Remember, calisthenics may be completely different to anything you have performed
before. You will likely awaken muscles you never even knew existed, and it is probably going
to hurt like hell, so make sure you are suitably prepared.
To help brace your body for action we’ll be covering warm-up and preparation next.
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Above: A basic body map showing the major muscle groups. It is possible to drill down into
much more detail, but we simply do not have the scope to cover everything in this guide. We
highly recommend that you take your learning as far as time allows.
Remember, although we share the same basic physiology - with the exception of the obvious
differences between the male and female anatomy - every individual is unique. Genetic
factors beyond our control give us the blueprint with which we must work.
Instead of trying to ‘fight’ your genetics, we recommend working with them in order to
sculpt your perfect body. If this sounds a bit heavy, don’t worry, it simply means getting to
know your strengths and weaknesses and working with those, instead of trying to force
yourself down a path your body isn’t prepared for.
That’s not to say you can’t build your dream physique, only that you should take a smart and
informed approach. As always, we recommend speaking to a pro for more advice.
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“Success is no accident. It is
hard work, perseverance,
learning, studying, sacrifice and
most of all, love of what you
are doing or learning to do.”
Pele
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4. WARM-UP & PREPARATION
Whether you are a seasoned gym-goer or a complete newbie, calisthenics will shock your
body to the core. You will awaken muscles you never even knew existed and aches and pains
will spring up all over as you become stronger as a unit. For this reason it is essential to
prepare properly if you want to achieve stunning results.
The benefits of warming up are threefold:
1. By getting the blood pumping and warming up your muscles you can hit the ground running
and maximize performance during your workout.
2. You minimize the risk of getting injured during training, meaning you won’t have to cut
sessions short or drop out entirely due to niggles or tears.
3. Stretching helps you become more flexible over time, meaning you can increase your
range of motion and subsequently push your body to new limits. As you scale up in this way
you will gain unprecedented strength and capability.
Some people consider warming up to be a waste of time, but if you’re not willing to put in an
extra 5-10 minutes per session then we would have to question your commitment to
calisthenics and fitness in the first place.
When you stop thinking of a warm-up as a chore and see the serious value it brings, it will
revolutionize your workout and help you along the way to results you never thought were
possible. But hey, don’t just take our word for it.
Consider any of your favorite sports teams or stars. From professional football clubs to
mixed martial artists, Olympic rowers to tennis players and everyone in-between, there is
not a single person who steps out without some form of warm-up. If it’s good enough for
the greatest in the world, it’s sure as hell good enough for us.
Remember: This book is focused on calisthenics, and while we can cover some essential
mobility and flexibility exercises we simply don’t have space for a complete solution. Use the
following as a guideline and build your own warm-up routine over time. Add it to your
routine and consider it sacred. Don’t rush it, and don’t skip it.
So, now that you understand the myriad of benefits warm-up and preparation brings to your
workouts, let’s get to work, shall we?
HANDS
In order to transfer maximum power from your hands to whatever piece of apparatus you
are using you must ditch the gloves and go bare skin. This may seem somewhat counter-
intuitive, because many gloves do offer additional exterior grip and most will make things
more comfortable. Long-term, though, they will do more harm than good.
Consider pull-ups, for example. The extra layer between your hands and the bar means you
are only as strong as your grip on the inside of the gloves. It doesn’t matter how sticky the
outsides are, because when that inner material starts sliding around, you’ll drop like a sack of
spuds.
So, the only way to transfer 100% of your energy to the bar is to make a direct and true
connection. Your hands are going to take a battering and might feel sore at first but over
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time you will condition them to cope with these stresses and ultimately reap the rewards of
a vice-like grip.
If you are using chalk or liquid chalk to help with your grip you might find your hands become
very dry over time. Be sure to wash it off completely once you’re finished and, if necessary,
use a moisturizer.
You are unlikely to tear your hands apart when you are just getting started, but if for any
reason you do cut them open don’t act tough and carry on as this could put you out of
action for weeks. It’s best to rest for a day or two and let them heal before continuing.
Calluses are to be expected, but cuts and scars are not badges of honor to be worn with
pride; they are a sign of bone-headed stupidity. Take care of your hands, and they will take
care of you!
CARDIOVASCULAR
Once your hand preparation is taken care of, the first port of call in your pre-workout warm-
up is to raise your heart rate and get the blood pumping.
Try 5-10 minutes of the following dynamic exercises to achieve this:
• Jogging, skipping, star jumps, cross-trainer, rowing
There are plenty of other ways to get your cardio fix, so mix it up a bit each day. Don’t go
overboard and leave yourself keeled over in exhaustion, but make sure it is intense enough
to leave you a little out of breath. Your heart should be beating faster, and a light sweat is a
good sign that you are ready to move on.
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MOBILITY / MOTION
You’ve completed phase one of your warm-up, so the blood should now be pumping around
your body, letting you know that you are ready to loosen up the areas you’ll be hitting in
your workout. We’ll now run through some gentle mobility exercises designed to loosen up
your limbs and increase your range of motion.
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UPPER BODY
You will use every muscle fiber your upper body has to offer when training calisthenics so it
is essential to get it ready for the task. Spend another 5-10 minutes going through the
following, paying special attention to the areas of the body you plan to work out.
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WRIST ROTATES
Your wrists are taxed in almost every calisthenics exercise, so try this simple warm-up to
keep them strong and safe.
Perform: 10 seconds in each direction.
1. Extend your arms straight out in front of you.
2. Rotate your wrists clockwise for 10 seconds.
3. Switch directions and go again.
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SHOULDER ROTATES
This is a simple but effective warm-up for the rotator cuff and shoulders.
Perform: 10 seconds in each direction.
1. Stand firm and extend both arms straight out to your sides.
2. Rotate arms forwards for 10 seconds.
3. Stop and do the same in reverse.
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SHOULDER DISLOCATES
Don’t panic, the clue isn’t actually in the name this time! Your shoulders won’t really pop out
during this exercise, but they may still be a little uncomfortable at first. Since you will be
opening up your shoulders, back, chest and arms here you will probably feel tightness in one
or more areas.
Perform: 2 sets of 8 repetitions.
You will need: a long, lightweight bar.
1. Stand up straight, feet shoulder width apart, hands a little wider apart on the bar with an
overhand grip (palms down).
2. Lift the bar up directly over your head and in one smooth motion bring it down to rest on
your lower back, keeping your elbows locked at all times.
3. Reverse the movement, bringing the bar back to the front of your body to complete one
rep.
You may struggle with this at first, so try sliding your hands wider apart along the bar until
you find a position that allows you to perform the movement without bending your arms.
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SCAPULA PUSH-UP
The scapula push-up is an excellent way to prepare your upper body for a beating. In
particular, this will mobilize the muscles in your upper back and shoulders.
Perform: 8-10 repetitions.
1. Get into push-up position (see push-ups if unsure), placing your knees on the floor if you
are just starting out.
2. Keeping your elbows locked and arms straight, let your chest sink towards the floor and
squeeze your scapulae together at the same time.
3. With your elbows still locked, reverse this movement, lifting your chest back up and
separating your scapula so that your back arches and your spine rises.
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SCAPULA PULL-UP
The clue is in the name again; we’ll be working your scapula and upper back here to great
effect with an outstanding strengthening mobility exercise.
You will need: a pull-up bar.
1. Grasp the bar overhand and allow yourself to hang with your arms and body totally
straight, feet off the floor.
2. Relax, aiming to get your shoulders to touch your ears so your scapulae are elevated.
3. Keeping your arms and elbows locked in position; try to pull your scapulae downward.
4. Hold for 1-2 seconds and then lower back down to the starting position.
The movement involved in this exercise is so subtle that it is best demonstrated with good
old-fashioned arrows! You may find this movement very difficult initially, but as with all
things your mobility and control will improve over time so stick at it.
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SCAPULA DIP
This motion will fire up your shoulders and give you greater range of movement for ‘pushing’
exercises such as, well, push-ups!
You will need: parallel bars or dip station.
1. Grab the bars and lock your elbows, lifting your feet up and supporting your bodyweight in
a neutral position.
2. Keeping your elbows locked and arms straight, sink your body down aiming to get your
shoulders to meet your ears (or as close as you can).
3. With your arms still locked straight, push back upwards as high as possible, effectively
trying to get your shoulders and ears as far apart as you are able.
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CORE
If you are taking your warm-up seriously then you should have broken a sweat by now. You
will be glad to know that core mobility is nice and quick to address! Let’s get to it.
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HIP ROTATES
Get your hula on to open up those hip flexors and increase your range of motion.
Perform: 2 sets of 8 repetitions in each direction.
1. Stand upright and place one hand on each hip.
2. Slowly rotate your hips clockwise in a ‘hula’ movement, aiming to keep your knees and
back neutral, focusing the movement in your hips.
3. Repeat the movement counter-clockwise.
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SIDE LEANS
Tight obliques and an inflexible lower spine can greatly inhibit your range of motion, so
perform this movement to loosen up these areas.
Perform: 5 repetitions in each direction.
1. Stand upright with your feet just wider than shoulder width apart, grasping the bar over
your head.
2. Keeping your arms straight, feet rooted and shoulders in position, lean over to one side to
stretch out the other.
3. When you have reached as low as possible, reverse the movement and repeat the
exercise on the other side of your body.
Variation: You can perform this exercise without a bar if needs be, simply lean over to one
side and grab your leg with the closest hand, bringing the other arm up overhead.
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LOWER BODY
Even if you’re not training lower body you will still be using it to get around so it’s good
practice to perform these exercises, too. Check out the following and incorporate them into
your routine, or simply practice them on off days.
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OPEN / CLOSE GATES
This is a staple mobility exercise for elite athletes across a whole range of sports, so it is well
worth adding into your routine.
Perform: 8-10 repetitions on each leg.
1. Stand upright and raise one leg upwards, knee bent at 90 degrees.
2. Bring the leg out to the side to open up your hips and groin.
3. Perform the same movement in reverse, first bringing the leg up to the side, then around
to the front and back down to the ground.
Variation: You can also perform this exercise on your hands and knees, lifting one knee off
the ground, extending it backwards and then bringing it all the way back round the front, and
vice versa.
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DEEP SQUAT
The squat is an exercise in itself, but we can make it – and almost every other lower body
exercise – more effective by practicing the deep squat routinely. Because this one takes a
little longer than the others you may prefer to do it on off days or after a heavy lower body
session.
Perform: 3-5 minutes or more hold time.
1. Stand with your feet just beyond shoulder width apart, toes pointing out slightly at a
comfortable, neutral angle.
2. Bend your knees and lower down into a squat position, ensuring you keep your lower back
straight and push your hips back while doing so.
3. Once in position, clasp your hands together and rest your elbows just inside your knees,
creating leverage to push your legs outward slightly.
4. Hold for 5 minutes, or as long as you can comfortably.
Variation: If you struggle to maintain your balance at first, place your legs either side of a
sturdy pole or fixture and hold onto that to ensure you maintain the proper form.
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MOUNTAIN CLIMBERS
This is a fantastic, and dynamic, movement to warm up your body and get the blood flowing.
Keep your reps unbroken and really lean into the movement to achieve the maximum
benefit and increase your hip mobility.
Perform: 8 reps.
1. Assume the push-up position with your arms completely locked out, bringing your left leg
forward and placing your foot beside your left hand.
2. Push both feet off the ground and quickly switch them. Now your right foot should be
forward and your left out back. This counts as one rep.
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FROG HOPS
This is another excellent exercise to improve your hip mobility, and prepare your body for
any exercise involving the lower body.
Perform: 8 reps.
1. Assume the push-up position with arms fully locked out.
2. Leave your hands in place, and jump forward with your feet, landing with them just
outside your hands.
3. Reverse the movement and return to the start to complete one rep.
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FLEXIBILITY & STRETCHING
Flexibility is a key component of a wide range of motion and, therefore, strength. Static
stretching is the act of holding certain positions, generally for 15-30 seconds, in order to
increase flexibility and minimize risk of injury.
You should be stretching after your workout or, if you are feeling tight in certain areas pre-
workout, stretch them out then. Check out the following examples to target each area of
your body. You can also do this on off days to accelerate your progress.
Remember: If you still feel tight in certain areas after stretching, throw in another set.
Tip: Relax during stretching. This might sound counter-productive but it is relaxing the
muscles that allow them to stretch further. Try letting out a long, deep breath as you stretch
a muscle and feel how much further it takes you!
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UPPER BODY
The upper body takes a beating during calisthenics training, so ensuring you are fully prepped
is key. By improving your flexibility you will also get more out of your workouts, therefore
enjoying greater results. We’ll start from the top and work our way down.
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WRISTS & FOREARMS
Great as preparation for handstands as well as all-round strength, get to know both these
variations to strengthen your wrists.
Perform: 30 second hold time.
1. Get on your knees and place your palms flat, fingers facing forward, just in front of your
knees.
2. Lock your arms and slowly lean forwards as far as you can without raising your palms, and
hold for the allotted time.
3. Return to start position and repeat the exercise, this time with your fingers facing towards
you and leaning backwards instead of forwards.
Variation: If you find this too difficult then use a wall to perform a similar stretch.
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CHEST & SHOULDERS
This stretch is essential in opening up two of the largest muscle groups in your upper body.
Find somewhere comfortable and relax into it.
1. Get onto your hands and knees, then stretch your arms out in front of you.
2. With your hands and knees rooted to the spot, bring your chest down towards the ground,
exhaling as you go.
3. When your chest and shoulders are as low as possible, hold this pose for the allotted time.
Remember to relax.
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CHEST II
Your chest bears the brunt of almost every upper body exercise in calisthenics, so keep it
properly conditioned with this simple stretch.
You will need: upright parallel bars or doorframe.
1. Stand between the bars or doorframe and stretch your arms out to the sides, placing your
palms flat on the surface.
2. Ensuring your arms stay straight, lean forward and stretch out your chest, holding for the
allotted time.
Variations:
• If you don’t have parallel bars use a single bar to stretch one side at a time. Instead of
leaning forward, simply turn your body away from your affixed hand to stretch out one side
of your chest then repeat on the other.
• You can also perform this exercise on a flat surface, rooting one hand against it and
rotating away from that hand.
• Place a medicine ball or other platform on the floor and kneel beside it. Place one arm up
on the platform, and then lower your body down to stretch out that side of your chest.
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UPPER BACK
This is another area that will take a beating as you condition your body, so get into the habit
of stretching it out.
You will need: a study bar or fixture.
1. Grab a straight bar or other immovable fixture with one hand.
2. Keeping your arm locked, slowly lean back to stretch out your lattisumus dorsi (lat) on that
side.
3. Bring your free arm around in front of your body to stretch further and hold for the
allotted time. Repeat on the other side for an effective back stretch.
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CORE
Everyone covets a chiseled core, and combining mobility and flexibility exercises with
bodyweight training will help you achieve just that. You’ll find this part quick and easy.
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SIDE STRETCH
Prepare your lats, obliques, and lower back for movement with this standing side stretch, the
same movement covered in mobility previously. As with all stretches, you don’t want to be
flexing, or straining against the movement. Instead, let your muscles relax and fall into the
stretch for maximum benefit.
Perform: 15 second holds per side.
1. Stand upright with your feet just wider than shoulder-width apart, grasping the bar over
your head.
2. Keeping your arms straight, feet rooted and shoulders in position, lean over to one side to
stretch out the other.
3. When you have reached as low as possible, reverse the movement and repeat the
exercise on the other side of your body.
Variation: You can perform this exercise without a bar if needs be, simply lean over to one
side and grab your leg with the closest hand, bringing the other arm up overhead.
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COBRA
If you’ve ever done yoga you’ll know this one as the ‘cobra’ already. For everyone else, here
it is, ideal for opening up your lower back and hips.
Perform: 15-30 second hold time.
1. Lie on your stomach and place your palms flat on the floor, similar to a standard push-up
position, fingers facing forward, about shoulder-width apart.
2. With your hips rooted to the ground, raise your head and look upwards, allowing your
spine to arch and hold for allotted time.
Variation: If you find this tough to hold, practice raising up onto your forearms and holding
the stretch there first.
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CAT
Another yoga stretch named ‘cat’, essentially designed to stretch the opposite way to cobra,
opening up your back nicely.
1. Get on your hands and knees, palms flat directly underneath your shoulders, fingers facing
forward.
2. Drop your head and arch your back as if trying to look at your naval, and hold for the
allotted amount of time.
Variation: To turn this into a mobility exercises, get into position and then transition to a
downwardly arched back, raising your head up. Moving between the two in a fluid motion is
a great way to warm up.
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LOWER BODY
Last but by no means least is lower body flexibility. Not only will this help you achieve your
dream body, it will also prove useful in everyday life, especially as the years go by. Don’t let
tight hamstrings, hip flexors or other problem areas hold you back. Let’s go!
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CALVES
Essential for strength and stability, you must ensure your calves are flexible enough to cope
with the demands of calisthenics. And, of course, for showing off at barbeques!
Perform: 30 seconds hold time for each leg.
1. Get into push-up position.
2. Take one foot and rest the top of it on the heel of the other.
3. Slowly push the heel of the standing foot down as far as possible and hold for allotted
time.
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HAMSTRINGS
Most people have tight hamstrings, which can severely inhibit your range of lower body
motion. Loosen them up like so:
Perform: 30 second hold time on each leg.
1. Sit down with both legs stretched out in front of you, toes pointing upwards.
2. Bring one foot towards you so the sole is against the inner thigh of the other leg.
3. Keeping your back straight, lean forwards towards the toes of your outstretched leg and
hold for allotted time.
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GROIN
Opening up your groin will also open up your hips. You are probably beginning to see how
everything is linked together now, so you should never neglect one area in favor of another.
1. Sit down and bring the soles of your feet together.
2. Keeping your back straight, pull your feet towards your body as close as possible.
3. Try to move your knees outwards to touch the floor. If you cannot do this with leg power
alone, use your elbows or hands for a little assistance.
4. Hold for allotted time. You may find one side tighter than the other here, but don’t worry,
it will even out over time.
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GLUTES
This is a hugely powerful part of your body, driving some of the most important motions
required for lower body activities, which is why professional athletes and sports stars often
have backsides like Beyoncé.
Perform: 30 second hold time on each side.
1. Lay on your back.
2. Bend the knee of one leg and bring it towards you, grasping the leg underneath your
hamstring area with both hands.
3. Bring the other leg up and over so the ankle is resting just above the knee of the leg you
are holding.
4. Pull the leg you are holding towards you to create a stretch in the opposite glute and hold
for allotted time.
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HIP FLEXOR
Your hip flexors work in harmony with your glutes so you can’t stretch one without the
other. Check this out:
Perform: 30 second hold time on each side
1. Stand upright, then place one foot forward.
2. Bend the knee of your front foot and, keeping your body straight and rear foot on the
spot, lean forward.
3. When you feel a stretch in the top of your back leg, hold for allotted time.
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HIPS II
Here, we’ll focus on your hips, groin, and hammies, areas that are chronically tight in many
people.
Perform: 30 second hold.
1. Start at a comfortable sitting position on the floor, and then spread your legs outward as
far as you can.
2. Slowly lean forward as far as possible into the space between your legs, and hold for
allotted time.
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QUADRICEPS
Another massive muscle group vitally important to both calisthenics and day-to-day life are
your quads. Keep them happy with this simple stretch:
1. Lie down flat on your stomach.
2. Bend one knee and bring the foot towards your glutes.
3. Grasp the foot with your hand and pull it towards your glutes, then hold for allotted time.
That covers the essential stretching for major muscle groups. Remember to stretch after
each workout to aid recovery and increase range of motion and, subsequently, strength.
Listen to your body and seek advice from a specialist if you are unsure about anything. You
should be using this advice as a general guideline to help build your own stretching routine
rather than sticking to it exactly as it’s written above.
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“Take care of your body. It's
the only place you have to
live.”
Jim Rohn
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5. EXERCISES
It’s time to get into the good stuff! If you commit to mastering the following exercises and
don’t throw in the towel when the going gets tough then you WILL experience mind-blowing
results.
Disclaimer: This bodyweight training guide has been designed to help you learn the art of
calisthenics progressively. Each exercise will start off with the simplest variation, becoming
more difficult as you work through the book.
Since we cannot be there to train you in person, we have provided HD photographs and
detailed tutorials. We cannot be held accountable for any misuse of instructions or injuries
that occur as a result. It is down to you to be smart and attempt only what you are ready
for.
Where possible, always use a spotter or personal trainer to ensure you are using the correct
form for each exercise. There is no glory or value in squeezing out more sets or reps than
someone else if you aren’t performing the exercises properly.
Remember: This is a resource created to teach bodyweight exercises, NOT a training
program. We cannot suggest an exact amount of sets and reps for you without knowing
your level of ability, so the numbers given in this guide are just a suggestion.
If you want to get started with a proper training routine you will find a link at the back of this
book to our free companion program. As always, for a more personal approach, hook up
with a calisthenics trainer to create a bespoke program.
All that is left to do at this stage is make sure you are sufficiently warmed up before jumping
into any of the following exercises. If you skipped the section on warm-up and preparation,
do yourself a favor and go back a few steps. It might just be the difference between make or
break.
So, you’re clued up, you’re warmed up, and you’re raring to go. Just what kind of crazy
exercises are we going to use to achieve SUPERHUMAN form?
Well, the most astonishing thing is, it all starts with the humble push-up.
Let’s do this!
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UPPER BODY
Ready to build a bulging upper body? It all begins here, so read on and always master the
fundamentals before advancing. Don’t forget your mobility and flexibility work!
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PUSH-UPS
Push-ups are part of our ‘essential 12’ bodyweight exercises. In fact, they are the very first
thing we recommend mastering, since most people already have a grasp on them at some
level. Remember not to race ahead to more challenging exercises before you have nailed
the basics. If you are attempting things beyond your capabilities your form will suffer and
you will do more harm to your body than good. With that said, let’s go!
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STANDARD PUSH-UP
This is one of the pillars of calisthenics, and it is essential learn it with the proper form.
Check it out here and see if you can complete the allocated sets and reps.
Perform: 3-4 sets of 8-12 repetitions (reps).
1. Place your palms flat on the floor, shoulder width apart.
2. Push up onto your hands and toes, keeping your feet close together and your legs, hips
and shoulders in a straight line.
3. With your chin slightly raised so you are not staring straight at the ground, bend your
elbows and lower yourself to the ground.
4. Stop when your chest makes contact with the ground but do not lie down or drop to the
floor completely. Remember to keep your body in a straight line and do not let your
stomach touch the ground – you should be engaging your core muscles to prevent this.
5. Push yourself back up hard, ensuring your body remains locked in a straight line. You have
now completed one repetition!
Variations:
If you are new to push-ups or exercise in general then there is no shame in struggling to
complete this movement. Instead of battling through with bad form, try the platform or box
push-ups for an easier alternative as shown next. Once you have mastered 3 sets of 10 reps
with the proper form, go back and try the standard push-up again.
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BOX PUSH-UP
Not to be confused with the platform push-up (next), this is the easiest version of the
movement.
1. Get onto your hands and knees, keeping your feet close together.
2. Bend your elbows and lower yourself to the ground.
3. Stop when your head gets close to the ground. You can increase the angle and make
things more difficult by bringing your knees back further.
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PLATFORM INCLINE PUSH-UP
You can use any raised surface to perform this version. It’s perfect if you are struggling with
form or simply want to switch up your technique.
You will need: a sturdy platform.
1. Place your feet on the floor and your hands on a sturdy platform.
2. Bend your elbows and lower yourself towards the platform.
3. Stop when your chest reaches the platform. Note that the higher it is, the easier this
variation will be.
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PLATFORM DECLINE PUSH-UP
Swap your hands and feet around on the platform to increase the challenge and send your
chest and shoulders into overdrive!
You will need: a sturdy platform.
1. Place your feet on the platform and your hands on the floor in front of you.
2. Bend your elbows and lower yourself towards the platform.
3. Stop when your chest reaches the platform. Note that the higher the platform is, the
more difficult this will become.
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CLOSE GRIP PUSH-UP
Once you have mastered the basic grip you can begin to explore new hand positions.
Perform: 3-4 sets of 8-12 reps.
1. Get into the push-up position, and then bring your hands together to form a diamond
shape between your fingers.
2. Bend your elbows and, keeping your elbows tucked in close to your sides, lower your
chest to the ground ensuring your body remains straight as always.
3. Once your chest has touched the ground, push yourself back up.
Variations:
• This may be uncomfortable or even painful at first, so if you struggle you can try an easier
version. Simply move your hands further apart until you are able to perform 3 sets of 10
reps. Move your hands closer together to increase the difficulty over time.
• Another alternative is to use a raised platform, or support yourself on your knees as shown
previously.
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WIDE GRIP PUSH-UP
This is another variation on the standard push-up. Combining this with the previous two
gives you a great basis for a ripped chest arm bulging arms!
1. Get into standard push-up position, then place your hands as wide apart as possible
ensuring your chest stays off the ground and your shoulders, hips and legs remain in a
straight line.
2. Bend your elbows and lower your chest to the ground.
3. Push yourself back up to the starting position to complete a rep.
Variations:
• If you find this too difficult, try moving your hands inwards a little until you reach a point
where you can complete the allotted reps. Over time you will be able to progress to a wider
grip.
• The variations shown in the standard push-up are also an option here.
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FINGERTIP PUSH-UP
For all the rock climbers out there, this exercise has the added benefit of strengthening your
fingers and hands for those extra crimpy routes! Even if you’re not into climbing, building
strength in your hands is a pivotal step as you move forward to many of the more advanced
exercises that require a firm grip.
1. Assume the standard push-up position, supporting yourself using only your fingers and not
your whole hand.
2. Now bend your elbows and lower yourself to the ground. As always, chest to deck!
3. Push yourself back to your starting position like a normal push-up to complete one rep.
Remember to keep the momentum going!
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BEGINNER PLANCHE PUSH-UP
This exercise will strengthen the main muscle groups associated with the planche. More
specifically, we’re focusing on your triceps, chest, biceps, and core.
1. Assume the standard push-up position with your elbows and hands directly beneath your
shoulders.
2. Now move your body forward, keeping your hands in place, until your shoulders are
forward of your hands. Keep your arms locked out during this shift.
3. Now bend your elbows and lower yourself to the ground (chest to deck!). Try to keep your
elbows tucked into your body as you complete this motion.
4. Once your chest is as low as it can go with the proper form, return to the starting position
to complete one rep.
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WRIST PUSH-UP
To prepare your wrists for the heavy load-bearing exercises to come, we need to work on
strengthening them. To do this, we’re going to introduce another variation on the standard
push-up, but your wrists will be the main point of support instead of your hands. Remember,
this will be a very difficult maneuver to start with, so begin slowly and work your way up as
your wrist stability and strength improves.
1. Start on your knees and place your hands on the ground in front of you approximately
shoulder width apart. Now flip your hands so your palms are facing upward and your fingers
point towards each other (inwards).
2. Once comfortable, raise up onto your wrists and feet slowly, as in the first photo.
3. Now lower yourself to the ground as you would with a standard push-up.
4. Once your chest hits the deck, push back up to starting position to complete a rep.
Variations:
• As always, using a raised platform can make any push-up related exercise simpler.
• You can also leave your knees on the ground while performing this movement if it is too
difficult.
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CLAP PUSH-UP
Once you are comfortable with the push-up variations presented so far, it’s time to move on
to some more explosive movements. The clap push-up will train your core and arms as a
standard push up, but will also introduce you to some powerful movements to help you push
your muscles hard in a very short amount of time.
Perform: 3-4 sets 6-10 reps.
1. Assume the standard push-up position, with your hands beneath your shoulders and your
arms fully locked out.
2. As usual, chest to the ground!
3. When your chest touches the ground, fire your arms as hard as you can to explode
upward as fast as possible.
4. As you come up, lift your hands up and clap, then quickly return them to their place on the
floor.
5. Bend your arms as you come down to help lessen the jolt of landing, and go straight into
your next rep.
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BACK CLAP PUSH-UP
When you can easily complete the clap push-up exercise, it’s time to move to the back clap
push-up! This will provide an added challenge to the explosiveness of your push-up, and
continue to build your upper body strength.
1. Assume the standard push-up position, with your hands beneath your shoulders and your
arms completely locked out.
2. You know what to do by now. Get low!
3. As before, explode your arms and push as hard as you can against the ground. As your
arms are coming up, push off the ground.
4. Throw your hands behind your back and clap once. Whip them back to their starting
position and catch yourself as you come back down.
5. Bend your elbows to absorb the shock and drop straight into your next rep.
It’s a good idea to do this on a grippy surface, otherwise you might slip when you launch
upwards.
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DOUBLE CLAP PUSH-UP
As your strength, stability, and quickness improve with the clap and back clap push-ups, you
can progress to the point of combining the two. This movement takes a great deal of
swiftness as well as strength, and will without a doubt be an excellent workout. Be careful
not to attempt this too soon as you may land on your face!
1. Assume the standard push-up position; hands under the shoulders and arms locked out.
2. Chest to deck! Same as any other push-up thus far.
3. Push off the ground with everything you’ve got. Imagine trying to push yourself all the way
to standing.
4. Just as your hands are leaving the ground, perform a quick clap in front of your chest.
5. The instant you have finished this clap, swing your hands behind your back and knock out
a second clap.
6. As soon as you’ve completed this second clap, bring your hands back to their start points
and catch your fall. Allow your elbows to bend slightly to absorb the impact, and follow on
into your second rep.
NB: Follow the photos left to right, top to bottom.
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TRIPLE CLAP PUSH-UP
This one is for real beasts only! Once you’ve nailed the double-clap push-up presented
previously, try adding another. Once again this movement will test your strength and speed
so we recommend taking care when first starting, and perhaps using a mat to cushion your
falls.
1. Assume the standard push-up position; hands under the shoulders and arms locked out.
2. Bring your chest on down to the ground.
3. Push off the floor with all your might.
4. Just as your hands are leaving the ground, perform a quick clap in front of your chest.
5. The instant you have finished this clap, swing your hands behind your back to knock out a
second clap.
6. The second you finish this second clap, whip your hands back in front and complete the
third clap in front of your chest.
7. As soon as you’ve completed this third clap, bring your hands back to their start points and
catch your fall. Allow your elbows to bend slightly to absorb the impact, and go straight into
your second rep.
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SPIDER-MAN PUSH-UP
Named after the red and blue man in the strange spandex outfit, this is one exercise you will
probably be gawked at for doing in public, but it’s brilliantly effective nonetheless!
Perform: 2-3 set of 6-10 reps.
1. Assume standard push-up position.
2. Lower your chest to the ground, and at the same time bring your knee up towards the
elbow on the same side.
3. Repeat on the other side.
Warning: does not work on the side of tall buildings!
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SPIDER PUSH-UP
Not to be confused with the previous exercise, this is a very different movement that will
test your fingers, wrists, arms and chest to the extreme.
Perform: 2-3 set of 6-10 reps.
1. Lay on the ground with your arms out at ninety degrees to your body and your palms on
the ground. Keep a slight bend in your elbows at this stage.
2. Now press just your fingertips into the ground, tighten your core, and raise yourself until
your arms completely locked out. Only your fingers and toes should touch the ground!
3. Lower yourself down to the starting position, completing the rep.
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SUPERMAN PUSH-UP
This will develop the strength of your shoulders, triceps, biceps and chest, along with your
overall control and balance. Furthermore, this exercise shifts the push-up from a slow and
steady movement to something much more dynamic and explosive.
1. Assume the standard pushup position. Hands flat on the floor, arms shoulder width apart,
body fully extended with toes on the floor, and arms fully locked out.
2. Slowly lower yourself as you would for a standard pushup, until your chest touches the
floor.
3. Now explode upwards as quickly and powerfully as you can. Imagine trying to push so
hard that you catapult yourself into a standing position, similar to the clap push-ups.
4. As soon as your hands are about to lift off the floor, shoot your arms in front of you as if
you’re flying like Superman.
5. Once your arms are completely extended in front of you, bring them back in to catch
yourself as you come back down.
6. Allow your arms to bend as you land and go straight into the next rep.
Remember, this exercise is all about explosiveness. Practicing this little and often will
enhance your ability to find a rhythm and complete several unbroken reps in one set.
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LALANNE PUSH-UP
This is a variation on the push-up with a greater emphasis on your shoulders and core. This
exercise is similar to a plank, and involves maintaining tension throughout your body.
Remember to control your breathing!
1. Assume the standard push-up position, with your hands under your shoulders.
2. Now walk your feet backwards, or your hands forward, until your hands are in front of
your head, and you are as elongated as possible while still maintaining a straight back. Your
body will start much closer to the floor than the standard push-up.
3. Keeping tension throughout your core, lower yourself until your chest touches the floor.
4. Now fire up your shoulders and core, and lift yourself back to the starting position to
complete a rep.
This is something even elite calisthenics experts and personal trainers struggle with, so don’t
beat yourself up if it takes a long, long time to master!
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ARCHER PUSH-UP
You will find this type of push-up very reminiscent of the one-arm push-up, but in this case
we will be using the unengaged arm for stability and control.
1. Assume push-up position, but place your hands more than shoulder width apart for this
movement.
2. Bend your right elbow and begin to lower yourself to the ground. You will naturally drift
towards your right side, so try to keep the other arm relatively locked out.
3. When your chest contacts the ground, push with your right arm and begin to raise yourself
back up. Keep that left arm locked!
4. When you reach your starting position, repeat the movement, but switch which arm you
bend.
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SINGLE-ARM PUSH-UP
The revered one-arm push-up is an extremely challenging movement, and is therefore very
beneficial to your fitness. In addition to the obvious workload for your arm and shoulder,
this exercise will develop your core and overall stability as you endeavor to maintain your
position throughout the movement.
1. Assume the same position you would for the standard push-up, but place only one hand
on the floor directly underneath your chest. If you’re just beginning, splay your legs out a
little to aid in stability.
2. Bend your elbow and lower your body as far as your can, ideally touching your chest to
your hand or the ground.
3. Raise yourself back to the starting position. Congratulations, you just rocked one rep!
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SINGLE-ARM SINGLE-LEG PUSH-UP
When you are able to complete the one-arm push-up comfortably, you can up your game by
moving on to this exercise. This will again strain your core and stability as you are eliminating
another point of support.
1. Assume the same position outlined for the one-arm push-up, but now lift up the leg on the
same side as the arm you’re working too.
2. You know what’s coming, chest to deck! Lower your body until your chest is touching
either your supporting hand or the ground.
3. Now push yourself back up to your starting position to complete a rep.
4. Give yourself a standing ovation because that is one huge achievement!
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WALL PUSH-UP
This straightforward modification to the standard push-up will up the ante for your core and
shoulders, and continue to develop your stability.
You Will Need: a solid wall to brace against.
1. Assume the standard push-up position with your feet nudged up to the base of a wall.
2. Now place your feet on the wall, and bring them up to approximately the same height as
your shoulders. Once in position, be sure to maintain a straight back.
3. Begin to lower yourself to the ground by bending at the elbows until you are as low as
possible.
4. Once you’ve gone as low as you can, begin to push yourself up. When you reach start
position, you’ve done 1 rep.
Variation: The above doubles as a decline push-up. For a more traditional push-up, walk
your feet down the wall in small increments as you lower down in order to maintain a
horizontal position throughout the entire movement.
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DEEP PUSH-UP
Designed to push you to your limits, this will yield phenomenal results when done with the
proper form. Though this is primarily a chest and arm exercise, pay attention to the shape of
the back also.
You will need: parallettes or two strong and secure parallel bars such as dumbbells with a
flat bottom.
1. Grab both bars in the middle and get into the regular push-up position, making sure the
bars are well rooted and sturdy.
2. Ensuring your body remains in a straight line as always, bend your elbows and slowly
lower your chest downwards as far as you can comfortably go.
3. When you reach your maximum depth, push yourself back up again and to complete a rep,
then repeat the process.
Beginners may not be able to get their chest to dip below their elbows. Don’t force it as this
may result in injury. Instead, practice this exercise regularly and you will gradually increase
your range of motion. Your warm-up and preparation will also be a factor here.
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DIPS
Dips are another exercise in the ‘pushing’ family and are particularly good for targeting the
triceps, chest and shoulders. This is another staple exercise to add to your arsenal!
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PLATFORM DIPS
This little number will get your triceps pumped and prepare you for the full version next.
You will need: a box or sturdy raised platform.
1. With your back to the platform, place your palms on the edge and allow your fingers to
rest on the front, securing your grip.
2. Stretch both legs straight out in front of you with your knees locked and rest on your
heels.
3. Bend your elbows and lower yourself to the ground, keeping your back as straight and
close to the platform as possible.
4. When your reach your maximum depth, push yourself back up again to complete the first
rep.
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PARALLEL BAR DIPS
By lifting your feet up off the floor your are now supporting your entire bodyweight. This
exercise will be tougher than the last, so remember to focus on your form and go back a
step if you are finding it too difficult.
You will need: dip station.
1. Grab the bars with your palms facing in towards your body. If your feet are touching the
ground, lock them together and raise them behind you at a 90-degree angle.
2. Bend your elbows and lower yourself down as far as possible.
3. When you reach your maximum depth, push back up again and lock your elbows to
complete the first rep.
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STRAIGHT BAR DIPS
This is the most difficult dip movement, so take your time and make sure you are using
proper form. You might find it useful to have a spotter take some of the weight off when
first training for this exercise, as it is brutally taxing on your upper body and core.
You will need: a straight, secure bar.
1. Grab the bar with your palms facing down and hands shoulder width apart.
2. Making sure there is nothing above to bang your head on, raise yourself up until your
elbows lock. This is starting position.
3. Bend your elbows and lower your body downwards. If your body / legs naturally go
forwards to aid with balance, that is fine.
4. When you get as low as possible, push yourself back up until your elbows lock again to
complete one rep.
NB: This exercise is a great foundation for the muscle-up, an immensely challenging exercise
which combines pulling and pushing on the bar.
The muscle-up is a favorite among the calisthenics community, so it pays to train with
straight bar dips in order to establish a firm foundation.
Likewise, if you find yourself struggling with the muscle-up later on, switch back to the
straight bar dip to top up your pushing power.
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PULL-UPS / CHIN-UPS
Now that we’ve covered the key pushing exercises we can move on to pulling in order to
target different muscle groups. Pull-ups are a complete upper body exercise that are
especially good for targeting the muscles in your arms and back. Prepare for progress!
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RAISED BAR ROW
This is a good place to start if you are completely new to pull-ups as, similar to raised
platform push-ups, the more favorable angle makes the exercise easier to complete.
You will need: a sturdy and secure bar.
1. Grab the bar with an overhand grip and straighten your arms.
2. Walk your legs forward in front of the bar so your body is at an angle (the greater the
angle, the more difficult the exercise.) This is start position.
3. Ensuring your body stays straight and your feet remain in position, pull your chest up until
it touches the bar.
4. When your chest has touched the bar or gone as far as possible, lower yourself back down
and straighten your arms to complete one rep.
Variations:
• Move the bar up to make the exercise easier, or down to make it harder.
• Use TRX straps instead of a bar.
• Use an underhand grip.
• Move your hands closer / further apart.
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NEGATIVE CHIN-UP
Chin-ups can be an intimidating exercise to master but fortunately, as with most other
calisthenics exercises, there is a simpler variation you can try first.
1. Get to the top position of a chin-up, using a platform, spotter or simply jumping if you
can’t quite make it under your own steam.
2. Slowly lower yourself down, tensing your muscles to work them as much as possible, until
your arms are straight and elbows are locked, then drop off the bar to complete one rep and
reset.
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STATIC HOLD
Another simple variation on the pull-up is one that requires no movement at all in order to
build the strength required to dive into the full version.
1. Achieve the position you wish to hold by pulling, jumping, using a box or lowering yourself
into it.
2. Lock your muscles in place and try to hold this position for the allotted time.
3. Once complete, slowly lower yourself down and drop off the bar. If you don’t quite
complete the allotted time, throw in as many sets as it takes to reach that total amount e.g.
2 x 10 seconds = 20 seconds.
NB: This differs from the negative chin-up in that you will be spending as much time as
possible holding your position to build strength and endurance.
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CHIN-UP
Once you can comfortably perform the introductory exercises you can move onto the real
thing! Chin-ups are the easiest of the full bodyweight pulling exercises as they leverage the
two muscle groups that tend to already be strongest; the biceps and chest.
That said this can still be difficult for beginners so remember to focus on your form and go
with quality over quantity!
1. Using an underhand grip, grab the bar with your hands approximately shoulder width
apart.
2. Relax your shoulders, allowing them to sag down. Lock your elbows and lift your feet up
so you are hanging freely. This is your starting position.
3. Pull your body up as high as possible, the aim being to get your chin above the bar or have
your chest touch against it. Do not swing your body or legs or use momentum to help you.
4. When you reach the top position, lower yourself back down slowly and hang freely again
to complete the first rep.
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PULL-UP
This exercise essentially follows the same formula as the chin-up, but with one crucial
difference; overhand instead of underhand grip.
By changing to this grip you are taking away much of the biceps’ ability to assist with the lift,
effectively transferring that effort and energy to your back, specifically the lats.
Again, feel free to perform rows, negatives and statics in order to build your way up to this
exercise.
1. Grab the pull-up bar using an overhand grip with your hands approximately shoulder width
apart.
2. Lift your feet off the ground and hang with your elbows locked straight to achieve start
position.
3. Keeping your legs and body straight and without using momentum, pull yourself up
towards the bar until your chin is above it or your chest is touching it.
4. From here, lower yourself down to the start position to complete one rep.
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CLOSE GRIP PULL-UP
This is a simple variation on the pull-up that will bring variety to your upper body workout by
targeting slightly different areas of the arms and back.
1. Grab the pull-up bar using an overhand grip with your hands close together.
2. Lift your feet off the ground and hang with your elbows locked straight. You’re ready to
get started now.
4. From here, lower yourself down to the start position to complete one rep.
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WIDE GRIP PULL-UP
Effectively the opposite of the previous exercise, this is one that will really test your back
strength. Both can also be done in chin-up form.
1. Grab the pull-up bar using an overhand grip with your hands close together.
2. As you now know, lift your feet off the ground and hang with your elbows locked straight
to get into the starting position.
4. Lower down to the start position to complete one rep. Go straight into the next rep.
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CLAP PULL-UP
This explosive movement is sure to push your strength to the limits! Like the clap push-up we
are introducing a quick, explosive movement to an otherwise slow and controlled motion to
spice up the movement and keep your body guessing. Let the fun begin!
You will need: pull-up bar.
1. Assume the standard pull-up position with your hands directly over your shoulders,
grasping the bar with an overhand grip, hanging freely.
2. Ensure your arms are completely locked out, and pull up as forcefully and powerfully as
you can. Imagine trying to shoot yourself through the roof!
3. Just as your chin passes the bar, take your hands off and perform a quick clap in front of
your chest.
4. The same instant you complete the clap, whip your hands back onto the bar and grab it on
your descent, returning to start position to complete 1 rep.
It’s a good idea to practice this with something soft to land on, as you may find it takes a
little time to build up the reaction speed and strength required to catch the bar.
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REAR PULL-UP
This is a perfect example of how a slight change in orientation can make a movement more
difficult and work your muscles in an entirely new way.
You Will Need: a pull-up bar.
1. Grab the bar as you would for a standard pull-up; overhand, approximately shoulder width
apart, or slightly more, hanging freely.
2. Start at the bottom with your arms completely straight, and begin to pull yourself up
towards the bar in a slow, controlled, movement.
3. As you are pulling up, pull your scapulae (or shoulder blades) back and lean your head
forward slightly.
4. At the top of the movement, the bar should be behind your neck and just touching the top
of your shoulders. Be careful not to bang it against the bar. Wrap a towel around your
shoulders if need be.
5. Slowly lower yourself back down to finish a rep.
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FINGERTIPS PULL-UP
A superb exercise for all those climbers out there! This form of the pull-up is essentially
identical to the standard pull-up, except we’ll be using the fingers to grip the bar and not our
entire hands.
1. Take up the standard pull-up position, but apply the grip with only your fingers. We
recommend starting with four fingers, leaving out your thumb from the grip, gradually
reducing them as you get more comfortable.
There’s no need to show the whole motion over again with photos, but just in case you need
a reminder, follow the below progression:
2. Ensure you are hanging freely with your arms completely locked out to start, and begin to
pull yourself up.
3. Once your chin is above the bar, slowly lower yourself to the starting position to finish
your first rep. As always, go straight into the next with controlled movement.
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L PULL-UP
This version of the pull-up is a complete package, with work for your quads, core, back,
shoulders, chest and arms! Your legs and core will be maintaining tension throughout the
course of the maneuver while you engage your back, arms, chest and shoulders to lift your
body.
1. Assume the standard pull-up position with your hands a little wider apart than your
shoulders, grasping the bar with an overhand grip.
2. Lift up your legs until they are parallel with the ground. Ensure that your legs are
completely straight from hip to heel. This is your starting position.
3. Now engage your back and shoulders to pull your chin over the bar, while maintaining
your straight legs.
4. Once your chin is above the bar, lower yourself down to the starting position while
maintaining straight legs. That’s one rep done!
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STRAIGHT LINE PULL-UP
This little-known variation of the pull-up targets your biceps, shoulders and lats and is a great
way to make extra use of one simple piece of equipment.
Perform: 3 sets of 8-12 reps.
1. Position yourself underneath the bar so that it is running in the same direction that you
are looking.
2. Grasp the bar with both hands, with the palms facing each other. Your hands should be
touching.
3. Loosen up your shoulders and shrug them down, lean back just enough so you’re looking
up at the bar, feet slightly off the ground to start with.
4. Begin to pull yourself up and raise your chest until it’s touching the bar. If your bar posts
are tight together so you cannot lean back enough, try lifting until your shoulder hits the bar
as shown.
5. Now lower yourself back to the start point to complete your rep.
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ROCK CLIMBER PULL-UP
Here we essentially have the pull-up version of the archer push-up. We’ll primarily be
working the strength of one arm at a time, while using the other for stability and a little extra
force.
Perform: 3 sets of 3-6 reps per side.
1. Grasp the bar with the standard overhand grip, but spread your hands so your grip is as
wide as you can manage. Hang freely to start.
2. Pull yourself up towards one hand, while straightening out the other arm.
3. Once at the top, lower back to the start point. This counts as 1 rep for that side. Now pull
yourself up to the other hand and repeat.
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PARALLEL PULL-UP
This is the perfect variation of the pull-up to challenge both your arms and core. You will be
maintaining full tension through your core and back, while firing your arms and shoulders for
the pull-up. This is an ideal movement to prep your core for several of the lever movements
that we will cover later.
1. Assume the standard pull-up position with your hands grasping the bar in an overhand
grip.
2. Begin to pull yourself up, firing your core, glutes, and back at the same time to orient your
body parallel to the ground so you’re looking upwards.
3. Continue to pull yourself up, and endeavor to get your chest as close to the bar as you
can.
4. Once you have reached the top of the movement, stay horizontal and lower yourself in a
slow, controlled, motion until your arms are locked out. One rep, nailed!
Variation: If you struggle to perform the pull-up once in the parallel position, try tucking your
legs in as shown. This is a great starting place. Extend your legs out as and when you become
stronger.
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TYPEWRITER PULL-UP
This may look a lot like the rock climber pull-up, but it differs in that you are gliding left and
right across the bar, rather than pulling up to the left or right from the bottom position.
1. Grip the bar overhand, with your hands wide apart.
2. Starting from the hanging position, with arms fully extended, perform a standard wide grip
pull-up until your chin is above the bar. Hold it there.
3. Slowly pull yourself to your right hand while straightening out your left arm. Ensure that
your chin stays above the bar.
4. Your hands should not change position, but your grip on your left hand will shift from an
overhand grip to a looser grip that is simply bracing your body. Your left arm should lock out
as much as the bar width allows and help support your body.
5. Once you have reached as far to the right as possible, slowly shift back to the middle,
while keeping your chin above the bar, and then repeat to the left. A complete cycle counts
as 1 repetition.
As your strength and control over the movement increases, begin to gradually increase the
number of reps you perform.
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FINGER ASSIST SINGLE-ARM PULL-UP
As you progress towards a strict one-arm pull-up, this exercise will enable you to limit the
assistance you get from your other hand, eventually eliminating it completely.
Perform: 3-4 sets of 3-5 reps on each arm.
1. Assume the standard pull-up position, with only one hand using the complete overhand
grip. The other hand should be gripping the bar with 1-4 fingers.
2. Ensure that your arms are fully locked out, and then begin to pull yourself up. Try to use
your supporting hand only as needed.
3. Once your chin is over the bar, slowly lower yourself back down to finish the rep.
Reduce the number of fingers you use on your supporting hand as your strength builds.
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ASSISTED SINGLE-ARM PULL-UP
A rope or towel can also help you on your way to the one-arm pull-up. In this case we’ll only
be using the towel for one hand, while the hand gripping the bar will perform the lion’s share
of the work.
Perform: 3-4 sets of 3-5 reps on each arm.
1. Drape a towel over the bar and bring the ends together. Now assume pull-up position with
one hand gripping the towel, and the other using an underhand grip on the bar.
2. From a fully extended position, begin to pull yourself up with the arm that’s gripping the
bar, and only use the towel hand as needed for support.
3. Once your chin is above the bar, slowly lower yourself back to the start position. This is 1
complete rep.
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COMPLETE SINGLE-ARM PULL-UP
If you’ve reached the stage where you can complete all the recommended sets and reps for
single-arm exercises so far, then it’s time for the big game! The single-arm pull-up is
incredibly challenging, as you’ve no doubt discovered already. However, its strength building
qualities are phenomenal and well worth the struggle!
Perform: 2-3 sets of 3-5 reps per arm.
1. Stand under the bar and locate your hand directly over your head. Grasp the bar with an
underhand grip.
2. Start with your arm fully locked out, and begin the movement by firing your shoulder, and
pulling your scapula down.
3. Now pull with everything you’ve got, and raise your chin over the bar.
4. Slowly lower yourself back to the starting position to complete 1 repetition.
Variations: Remember, negatives and statics can help build up the strength required to reach
this stage!
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HANGING PULL-UP
Not got a training rope? Grab that sweat towel again and prepare to improve your grip with
this innovative exercise. Just make sure it can take your weight first!
You may find it useful to have a spotter hold your feet in place when first learning this
exercise, as you will have a tendency to twist and spin around which will detract your
attention from using the proper form.
Ask your buddy to gently take a hold of your ankles to stop any swaying, so that you can
focus fully on hauling yourself towards the bar!
You will need: pull-up bar and rope / sweat towel.
1. Drape the towel over the bar and bring the ends together.
2. Grip both ends of the towel in each hand, and hang with your arms completely locked out
for your starting position.
3. In a continuous, controlled movement, pull yourself up until your hands are about level
with the center of your chest.
4. Now lower yourself back to the starting position to complete one repetition.
Variation: If you can complete most or all of the pull-up variations we have presented so
far, then add a little extra weight for a greater challenge. Simply use a weighted vest, dip
belt, or kettlebell / dumbbell between the feet while performing the movements.
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MUSCLE-UPS
When you are comfortable with all variations of the pushing and pulling exercises we’ve
presented on the bar up to this point then you are ready to take on a truly versatile and
astonishingly effective combination of both. Prepare for war, comrade, this one’s tough!
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STANDARD MUSCLE-UP
There is nothing ‘standard’ about the amount of strength required to perform this one
without swinging around like a safari park chimp. Work up to it and you will get there!
1. Grab that bar using an overhand grip, hands approximately shoulder width apart.
2. Perform a pull-up, hauling yourself up to the bar with as much power as possible.
3. In one movement, loosen your grip slightly, rotate your hands forward so you can prepare
to push in the second step (see the false grip next for more).
4. Without stopping, push yourself up as high as possible, locking your elbows at the top of
the movement.
5. Perform the process in reverse to lower yourself back down and complete 1 rep. Do not
drop off the bar.
Variations:
• If you are struggling to generate enough power to bring your chin above the bar, you can
use your feet for a little added momentum. At step 2, swing your feet forward very slightly,
and then use the backwards momentum which follows to pull yourself up to the bar with as
much power as possible.
• You can also practice each part individually and then piece them together over time to
make it simpler.
This exercise will take a lot of practice – the aim is to complete the whole thing in one fluid
motion without using momentum, so don’t rely on that to get by.
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FALSE GRIP HANG
The forthcoming variation will require a great deal of explosive strength and quick
movements on the pull-up bar. To increase control over this movement, we’ll first go over
the fundamental grip that will be used. This is the same grip you should previously have used
to transition from pulling to pushing in the standard muscle-up.
Perform: 3-5 sets of 5-10 second holds.
1. Standing under the bar, place the base of your palms against it.
2. Bring your fingers down and grip the bar as best as you can without losing your palm
placement. You may only be able to get your fingertips to the front of the bar, which is fine.
The idea is to have a secure yet fluid grip that allows for a smooth transition.
3. Now practice hanging from this grip until you become comfortable with it.
4. Once you are comfortable with hanging, move onto the full movement next.
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FALSE GRIP MUSCLE-UP
When you have reached the point where the false grip is comfortable, or at the very least
manageable, then it’s time to add in the muscle-up. This is an exceptionally taxing
movement, and takes a great deal of control. Move slowly and don’t push the pace! Take
time to build up your strength and master the form to perfection.
The mechanics of this exercise are exactly the same as the standard muscle-up, only with
the change in grip as shown previously, so simply refer back to the previous two sets of
photos to see how it should be done, and follow the below instructions.
1. Grip the bar with the false grip that we have already covered, with your hands around
shoulder width apart. Take up a dead hang with your arms locked out.
2. Slowly begin to pull yourself up. Do not try and launch yourself upwards. Always stay in
control!
3. As your chin passes the bar, roll your shoulders forward, and pull forcibly to get your
shoulders over the bar.
4. Once your shoulders pass your hands, transition and push down on the bar as hard as you
can to push yourself up until your arms are straight.
5. Once your arms are completely straight over the bar, slowly lower yourself back to the
starting position to complete 1 rep.
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HANDSTANDS
Consider the strength your legs must possess to carry you around all day, and now think
about how great it would be if you could transfer that level of strength to the upper body,
too. This is exactly what we aim to achieve through handstand exercises. Let’s go!
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WALL WALKS
If you haven’t performed a handstand recently or even at all then this is the perfect exercise
to build up your strength at the same time as your confidence.
You should be somewhat familiar with this exercise from the wall push-ups presented
previously. The difference here is that we’ll be taking it up a little higher and transferring a
greater load to the shoulders, arms and hands in prep for performing handstands.
Perform: maximum hold time possible.
You will need: a solid wall that can take your weight.
1. Get into a regular push-up position but instead of placing your feet on the floor, place
them flat against the bottom of the wall.
2. Keeping your arms and legs as straight as possible and your core pulled in tight, begin to
walk your feet up the wall in small steps. As they get higher you will also need to move your
hands backwards to support your bodyweight.
3. When you have walked up as high as possible, aim to hold this position for a few seconds
before slowly walking back down to the start, again aiming to keep your arms, legs and body
straight.
As your strength and confidence increases you can walk higher and extend the amount of
time you hold the top position.
Super important: This is a nice, gentle introduction to being upside-down, but can still be
quite disorientating.
Take it slow, and at the first sign of dizziness or discomfort, come down and stay seated for
a little while until you regain your composure. Don’t try to stand up or jump straight into
another exercise after being upside-down, as your body needs time to adjust.
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WALL SUPPORT HANDSTAND
Not to be confused with wall walks, this is the next step in the progression of handstand
exercises. This time, instead of walking up the wall you will ‘kick’ up against it in order to get
into position.
You will need: a solid wall, which can take your weight and a spotter if you’re new to this
(just don’t kick them in the face!)
1. Facing the wall, place your hands shoulder width apart on the floor, approximately a foot
away from the wall and spread your fingers out wide for balance.
2. Get into ‘starting block’ pose by tucking one leg up close to your chest and extending the
other out behind you. There is no right or wrong foot here, simply find what works for you or
switch it up as and when you please.
3. Use the leg that is tucked underneath you to kick upwards while swinging the back leg
over with the momentum generated. This should be enough to get you into the wall
supported handstand position if you commit to it.
If you are nervous about performing this step, try kicking up small amounts at first. When
you are ready to go for it, commit with confidence that the wall WILL catch you, or use a
spotter if necessary.
4. When you are in the handstand position, hold it for as long as possible, keeping your
whole body locked straight. Stay calm and breathe normally.
5. To descend, keep your arms locked and drop one leg followed by the other. Try to control
this movement rather than simply dropping down like a sack of spuds as this will build even
greater strength.
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WALL HANDSTAND TO FREE HANDSTAND
Once you’re comfortable with wall-supported handstands, it’s time to begin the process of
moving away from the wall to develop your balance.
You will need: a solid wall that can take your weight and a spotter if you’re new to this
(again try not to hit them on your way up!)
1. Kick up into a wall handstand and remain there.
2. With as much force as possible, push down with your fingertips to encourage your feet
away from the wall. If this doesn’t work, push away from the wall VERY softly with your
feet.
3. When your feet are no longer touching the wall try to balance in this position for as long
as possible. If you find yourself falling back towards the wall, or overbalancing, correct this
by pushing down hard with your fingertips. If you experience the opposite, under-balancing,
try bending your elbows a little and engaging your shoulders to assist.
4. Hold the handstand for as long as possible. If you fall back into the wall or down to the
floor, simply get back into position and try again. Remember, your feet should stay together
and come away from the wall as shown.
NB: The biggest obstacle to performing this exercise can often be mental. Fear of failure or
injury often causes us to be indecisive, but you needn’t be concerned with this if you are in a
safe environment and / or have a spotter with you.
Trust in your own preparation and, even if you do fall back down, it will be a controlled
descent. Don’t forget to spend a few moments regaining your composure before getting up
to perform another exercise!
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HANDSTAND BAILOUT
Before you dive into free handstands it is important to learn how to recover if you begin to
topple over. Once you have mastered this move, you will be able to take on free handstands
without the need for a spotter.
Perform: as many repetitions as needed to feel confident.
You will need: an open space and matted flooring if possible.
1. Kick up into a handstand (or attempt to!)
2. When you go into overbalance – that is your legs and feet going over your head – take
one hand off the floor. By doing this you will cause your body to pivot around the hand that
is still rooted to the floor. People normally choose to keep their strongest hand rooted but
find what works best for you.
3. Allow the momentum generated to bring your body around, and then place the hand you
lifted up back to the floor and let your legs come back down safely.
Practice this technique until it becomes a reflex and you will never again have to suffer the
pain or embarrassment of going down like a Jenga tower!
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FLOOR / FREE HANDSTAND
The final stage of the standard handstand is the free handstand. Don’t worry if this seems
daunting at first – you have your escape strategy so you’ll be able to bail out if things don’t
go to plan right away.
You will need: a clear space and matted flooring if possible.
1. Ensuring there is plenty of room around you, kick up into a handstand.
2. Your feet will likely travel over and past your head causing you to overbalance. You can
correct this in the same way as before, by pushing down hard with your fingertips.
3. Hold the handstand for as long as possible and then perform a controlled descent.
As one of the harder movements this is really verging on advanced calisthenics so don’t be
disheartened if it takes a while to learn. Just use the knowledge you already have about
correcting under / over balance and with time you will nail it!
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WALL SUPPORT PARALLETTE HANDSTAND
When we think of calisthenics, we often think of people upside-down on parallettes. Here’s
step one to mastering this coveted exercise.
You will need: parallettes, a sturdy wall.
1. Push the parallettes up against the wall a bit wider than shoulder width apart.
2. Gripping the parallettes firmly in the middle, push off with one leg and swing the other
over until both come up against the wall, just as you did when learning the free handstand.
3. Hold for as long as you can, then reverse the movement to come down.
Remember to practice bringing your legs off the wall to get used to the free position.
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PARALLETTE HANDSTAND
Here it is, one of the most popular exercises in the calisthenics community. Prepare to test
every sinew of your body to the max, with the added ingredient of superhuman stability. This
is the kind of strength one can only acquire through bodyweight exercise!
Super important: Make sure you have mastered the bailout before attempting this, or any
other handstand, and always give yourself ample recovery time afterwards.
You will need: parallettes.
1. Grip the Parallettes about shoulder width apart.
2. Bend down and push up into a handstand. As your legs swing over, push on the bars to
prevent your momentum from carrying your legs too far.
3. Keep your core engaged and hold for as long as possible, remembering the stability
techniques you have learned to combat under / overbalance.
NB: You can bail out of this exercise with the same style of ‘cartwheel’ movement we’ve
covered before.
The straighter you keep your arms when doing this, the further your head will be from the
ground, which is a good thing.
Don’t lock up and grip the parallettes hard, otherwise they will come over with you. Instead,
get used to pivoting and releasing.
This exercise takes guts, determination, brute strength and a whole lot of practice. It is
where men become men, and boys quit and remain boys. If you make it to perfect form then
you are one of the elite few, so be sure to celebrate your achievement!
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WALL SUPPORT HANDSTAND PUSH-UP
This is the first step for handstand push-ups. You’ll be using the wall as a brace for your feet;
therefore, you can focus on your push-up form and strength. Balance without the wall will
come next. It’s a good idea to use a spotter when starting out with this.
You will need: a sturdy wall.
1. Place your hands about one foot from the wall, shoulder width apart.
2. Kick up into a wall handstand as you’ve already learnt.
3. Begin to lower yourself straight down by bending your elbows. Be careful not to come
down hard and bang your head. A folded towel makes a great buffer.
4. When your head is nearly touching the ground, push yourself back up to the handstand
position with locked out arms to complete a rep.
As before, you can practice coming away from the wall gradually before going for the full
version of this exercise.
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FLOOR / FREE HANDSTAND PUSH-UP
Once your strength and form have developed from the wall assisted handstand push-ups, it’s
time to move away from the wall. We’ll be targeting your balance with this variation;
remember to engage your core to center your body, and don’t expect to jump straight into
the same amount of reps you can perform on the wall!
1. Pick an open spot on the floor, and place your hands about shoulder width apart.
2. Give a good kick, and launch into a handstand. Try out different positions with your legs
until you find that combination that helps with your balance.
3. Once you have control, and your arms are fully extended, begin to lower yourself by
bending at the elbows.
4. When your head is nearly touching the floor, push down firmly and raise yourself back up
to your starting position to complete 1 rep.
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WALL SUPPORT PARALLETTE HANDSTAND PUSH-UP
To continue building on the strength developed in the previous handstand push-up
variations, throw some parallettes into the mix. These will allow you to lower yourself
further and increase the range of motion for the movement. For this particular version, we’ll
move back to the wall for a little support.
You will need: a sturdy wall and parallettes.
1. Place the parallettes on the floor about shoulder width apart, and position them so that
your hands will be about a foot from the base of the wall.
2. Grasp the parallettes and raise yourself up into the handstand position as you have
already learnt, using the wall as a stop for your feet.
3. Once you are in control, arms locked out, begin to lower yourself by bending at the
elbows. Remember to use a spotter and a buffer between your head and the ground at first.
4. Once your head is almost touching the floor, reverse the movement and push yourself
back up to the starting position. Remember to keep your core tight and use the wall for
support. That is 1 rep done!
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PARALLETTE HANDSTAND PUSH-UP
Once you are comfortable with the strength and range of motion required to perform the
parallette handstand push-up on the wall, it is once again time to move away from
additional support. This variation will challenge you to your maintain balance while at the
same time exerting the strength required to complete the movement.
1. Place the parallettes about shoulder width apart and grasp them firmly.
2. Raise yourself up into the handstand position, making sure to maintain tension throughout
your body.
3. Once you are completely vertical, with arms locked out and in control, begin to lower
yourself by bending at the elbows.
4. When your head is nearly touching the floor, push hard onto the parallettes and raise
yourself back to the starting position. Congrats, that’s 1 rep!
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90-DEGREE PUSH-UP
As we continue to progress through the handstand push-up variations, this last exercise
combines all the strength and technique we have accumulated thus far.
This is another exercise for which we advise having some kind of support structure in place.
A matted area will prevent hard falls, while a spotter can provide stability and reassurance
where needed.
Needless to say, this movement is incredibly taxing. Use slow, controlled, movements, add in
a heavy helping of patience, and you will succeed!
1. Place your hands about shoulder width apart, and raise yourself into the standard
handstand position.
2. Once you have control, and your arms are locked out, begin to lower yourself as you
would for a handstand push-up.
3. As your body is lowering, allow your shoulders to shift in front of your hands and your
lower body to begin to take a horizontal orientation.
4. At the bottom of the motion, your body should be completely parallel with the ground,
elbows bent at about 90°.
5. From this bottom position, push down hard and engage your core, raising your feet to
reverse the motion and get yourself back to the start point. That is 1 rep of arguably the
toughest push-up in the world!
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UPPER BODY LEVERS
After all you’ve been through you would be forgiven for thinking you have ‘completed’
calisthenics. However, we’re just getting started! So far we’ve largely been in motion, and it’s
now time to delve into isometric - or static - exercises. This is where calisthenics comes into
its own. Prepare to level up, comrade. The road to SUPERHUMAN continues!
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FRONT LEVER
The front lever is extremely difficult, so we’ll take it in manageable steps, working to slowly
move your legs away from your core and extend them all the way out. Repetition is key
here. Keep holding position for as long as you can and you will achieve mastery.
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STRAIGHT PULL
As we branch into the field of the front lever, it’s important to develop the concept of pulling
down on the bar without bending at the elbows. To practice this skill, work on this
straightforward vertical pull maneuver.
1. Assume the standard pull-up position by grasping the bar with an overhand grip and
keeping your hands shoulder width apart.
2. Begin from a dead hang, with arms completely locked out. Now pull your shoulders away
and down from your ears. Remember to keep your arms straight!
3. Now begin to lean back a little while pulling hard on the bar. Try to close the angle
between your arms and chest. As you get stronger, the gap will close further and further until
you are able to get closer to the full front lever.
4. Hold for as long as possible, then drop off the bar and reset.
NB: If you are going into this exercise without any prior practice on the bar, then you will
likely find it impossible.
We’ve mentioned several times that this is a progressive calisthenics guide, so if you cannot
complete this movement please go back and cover the previous exercises.
As with all foundation exercises, straight pulls will take great patience to conquer. Once you
have achieved perfect form, though, you will find the following exercises come much more
naturally to you.
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TUCK FRONT LEVER
When you’ve nailed the straight pull, it’s time to tackle the front tuck front lever. We’ll begin
to engage the core with this position, keeping your legs close and tucked up to your chest to
limit the strain to begin with.
1. Assume the standard pull-up position, and allow yourself to hang with your arms
completely locked out.
2. Engage your core, and pull your knees up to your chest. You should pivot so that your back
is facing the ground.
3. Continue to pull down on the bar with your arms locked out, and hold for as long as
possible. When you feel strong enough to up your game, let your knees come away from
your chest so your hips align with your shoulders, achieving a straight back.
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SINGLE-LEG FRONT LEVER
Mastered the tuck position for the specified length of time? Then we can proceed to the
single-leg version. Focus on maintaining rigidity throughout your extended leg and keeping it
straight for the entire duration.
1. Assume the tuck back lever position that we have already presented.
2. Extend one leg straight out while keeping the other tucked up to your chest. Point your
toe in the extended leg to help maintain rigidity.
3. Hold for as long as possible, then switch legs.
NB: You might go into variations like this thinking that something as simple as sticking a leg
out will be a simple variation on an exercise you have already mastered.
Well, hold the champagne for now, because calisthenics doesn’t quite work like that! You
will quickly discover that even the subtlest variations can call to action completely different
parts of your body which have not been used before.
This can be an incredibly frustrating experience, but you mustn’t be disheartened. If you’ve
made this this far then you have already proven that progress is possible.
Keep training one step at a time, and be sure to keep a training journal so that you have
something to look back on and remind yourself how far you have already come.
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SPLAYED FRONT LEVER FROM TOP SWING
Next up we need to learn the splayed front lever. We’ll start by using momentum, swinging
your body down from a pull-up or muscle-up position and straight into the lever. This is
requires full great upper body and core control throughout the movement.
1. Grasp the bar in the standard pull-up orientation, and pull your chin over the top.
Experiment with heights until you find one that feels natural when going into the next
movement. You may even wish to go all the way up top at first.
2. Now tighten your core and lower body. Begin to lower yourself from the top, and swing
your lower body forward and under the bar at the same time. Think of ‘sliding’ down into the
splayed lever.
3. At the bottom, your legs should be out in front of you in a wide ‘V’ position, your arms will
be locked out, and your shoulders level with your feet.
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SPLAYED FRONT LEVER FROM BOTTOM SWING
This is another great hack for getting into the splayed front lever, starting from a dead hang
and using a well-known exercise to get you there.
1. Grasp the bar in the standard pull-up orientation, and perform a leg raise from a dead
hang.
2. In a controlled movement, lower your legs down and open them out gradually.
3. At the bottom, your legs should be out in front of you in a wide ‘V’ position, your arms will
be locked out, and your shoulders level with your feet.
NB: The first step in this exercise is also known as a leg raise. We’ll cover that in core
exercises later, so don’t worry if you don’t quite possess the leg strength or flexibility to pull
it off just yet - there is always a way to build up to it!
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SPLAYED FRONT LEVER FROM TUCK
This is another method to get yourself into the splayed front lever, which will require a great
deal of core strength and control, but will therefore yield great benefit to your overall
strength.
1. Assume the front tuck lever position that was covered earlier.
2. Slowly extend both legs out into a ‘V’ shape. Remember to control your breathing as you
complete this motion, and maintain control.
3. Once both legs are fully extended, and your body is straight from head to toe, hold for as
long as possible.
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COMPLETE FRONT LEVER
The front lever is not fully mastered until you bring your legs together. Although only a minor
change from the splayed position, this will tax your core to the extreme, and will take a great
deal of practice to maintain.
1. Assume the splayed or tuck front lever using the methods described previously.
2. Bring your legs together from splayed position, closing the ‘V’, or extend them straight out
from tuck, and hold for as long as possible.
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FRONT LEVER PULL-UPS
Still not tough enough for you? Then toss in some pull-ups! This variation combines all the
standard aspects of the front lever, but includes pull-ups for an additional challenge.
NB: When starting out it is a good idea to begin practicing these in the tucked position as
shown. Once mastered, move onto splayed and then the complete version for a more
intense workout.
Since you have already seen all the available variations, simply apply them to whichever
front lever pull-up you wish to perform.
1. Assume the front lever position of your choice, as presented before.
2. Once in position, begin to pull yourself up to the bar while maintaining the position, aiming
to get your chest as close to the metal as possible.
3. When you reach the top, slowly lower yourself back to the starting position while
maintaining tension throughout your body. That’s a rep!
That concludes this collection of front lever exercises. If you’ve managed to master this
complex movement then you have our express permission to pat yourself on the back.
Remember to go back and brush up on the foundation exercises if you still need to work on
certain aspects. Most advanced calisthenics movements take years to truly master, so be
sure to keep this guide handy!
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BACK LEVER
It’s now time to take on the back lever. This will put massive strain on your shoulders so
ensure that you complete your warm-ups before jumping in. We’ll follow a very similar
progression to the front lever, starting with the essential foundation exercises. Let’s go!
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SKIN THE CAT
Before we begin to challenge the core in the back lever positions, we’ll first focus on your
shoulder mobility and strength. This position will feel uncomfortable and unstable to start
with, so take it slow and concentrate on increasing your range of motion.
1. Grasp the bar in the standard pull-up position with locked out arms and an overhand grip.
2. Now engage your core and bring your legs up in a leg raise, while at the same time leaning
backwards.
3. Bend your knees enough to bring your legs all the way through the gap between your
arms, continuing your backward momentum.
4. Carry on rotating until you are facing forwards once more, with your legs hanging
underneath you, and hold for as long as possible
Remember: This book is designed to teach calisthenics in a progressive manner. If you’re
finding something too difficult, don’t try to ‘power through.’
If you are truly committed to calisthenics then you must understand that it is a gradual
learning curve. Take a step back, assess your progress and, if necessary, revisit earlier
exercises to work on your foundational strength.
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TUCK BACK LEVER
Once you are comfortable holding the previous position for the time specified, then we can
begin to add complexity and make the position more difficult. We’ll start with the tuck back
lever which will simply involve bringing your knees up.
OK, we say ‘simply’, but we all know by now that making the next step in any variation or
progression can be maddeningly difficult.
There is no shame in using a spotter to help you get in position or take some of the strain
away from the hold. What’s important is that once you become comfortable with that, you
begin to practice under your own steam.
1. Assume the ‘skin the cat’ position as previously covered.
2. Bring your knees up as close to your chest as possible, while raising your hips to about the
same height as your shoulders.
3. Hold for as long as possible.
Remember: If you can’t hit the allotted hold time for this exercise, break it down into
chunks. For example, 2 x 5 seconds or 3 x 5 seconds.
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SINGLE-LEG BACK LEVER
As you probably expected, once you can maintain the tuck back lever, it’s time to bring those
legs out! We’ll start with one leg in order to develop the immense core strength and stability
required to hold it.
1. Assume the tuck back lever position from the previous exercise.
2. Extend one leg straight out behind you while keeping the other tucked up. Breathe
normally and point your toes to keep your form in check.
Remember: When working single-leg, or any one-sided movement, always perform the
same exercise on the other side afterwards, otherwise you run the risk of developing a
muscular imbalance.
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SPLAYED BACK LEVER
When you can hold a single leg back lever for the time specified, move on to extending both
legs out behind you in the splayed back lever. This greatly increases the strain on your
shoulders and core, so take it slow!
1. Assume the tuck back lever position.
2. Slowly extend both legs out behind you in a wide ‘V’ formation.
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COMPLETE BACK LEVER
Bringing both legs together for the full back lever will push your core and shoulders even
further. At first, you may only be able to hold this position for a second or two, but keep at
it.
1. Assume the splayed or tuck back lever as presented previously.
2. Now bring your legs together to eliminate the ‘V’ from splayed, or stick them straight out
from tucked. Remember to point your toes to help stay rigid.
3. Hold for as long as possible, then drop off the bar and celebrate! That’s back levers all
wrapped up.
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PLANCHE
Prepare to put your upper body through hell in the name of SERIOUS gains! If you’re ready to
defy gravity and take another step towards SUPERHUMAN then start here, and remember to
master the fundamental foundation exercises before trying the real thing.
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PLANCHE LEAN
This simple pose is your starting point for building the upper body strength and stability
required to pull off the complete planche later down the line.
1. Get into regular push-up position with your elbows locked.
2. Slowly walk your feet forward, keeping your hands rooted, so that your shoulders move
past and in front of your hands.
3. Stretch out your scapulae as if you were trying to get your shoulders to touch in front of
you and raise your spine as high as possible.
4. Once you are at maximum stretch, hold to complete one set.
Variation: Use parallettes instead of the floor.
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FROG STAND
The next progression in the lever exercise group is the frog stand, which helps condition your
hands, wrists and arms and upper body in preparation for further progress.
1. Place your hands flat on the floor in front of you, fingers facing forward in the most
natural position for you.
2. Crouching down like a frog, bring your knees forward and rest them against the outsides
of your elbows.
3. Push down hard with your hands and slowly let your feet lift off the floor, leaning forward
slightly if it helps your balance.
4. Hold this position until you reach the allotted time. If you can’t complete the allotted
time, perform as many sets as it takes to do e.g. 2 x 10 seconds.
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TUCK PLANCHE
This exercise preps you for all other forms of the planche to come later down the line.
You will need: parallettes if you wish.
1. Place your hands on the parallettes and lift your feet off the ground.
2. Bring your knees up towards your chest, supporting your bodyweight on your wrists.
3. Lean forward until your upper bodyweight counterbalances your lower bodyweight and
try to hold this position. Once again, perform as many sets as it takes to hit your allotted
time.
Variations:
• Ditch the parallettes and go on the floor!
• You can also perform the exercise with your fingers pointing backwards to engage your
biceps more if doing this on the floor.
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STRAIGHT BACK PLANCHE
When you can hold the tuck planche for approximately 30 seconds, you can graduate to the
flat back variation. The subtle but crucial difference being that we will now maintain a
completely flat back during the hold, which will engage your core and shoulders.
1. Place your hands on the ground approx shoulder width apart, and raise yourself into the
tuck planche position.
2. Once there, continue to raise your hips until they are at about the same level as your
shoulders, so your back should be straight.
3. Engage your core and lock out your arms, and maintain for allotted time.
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SINGLE-LEG PLANCHE
Continuing our planche progression, once you have mastered the flat back planche then it’s
time to move on to the single-leg variation.
This requires you to hold one leg out behind you while keeping the other tucked up to your
torso. Sound familiar?
As you will know by now, we’re working towards eventually having both legs stretched out
behind, so focus on your breathing, balance, and control as we move forward.
1. Assume the straight back planche position described previously, ensuring you have total
control of your body before moving onto the next step.
2. Once your back is straight, extend one leg out behind you while keeping the other tucked
up.
3. Maintain this position for the allotted time, aiming to keep the line between your foot,
hips and shoulders as straight as possible.
Variation: Switch legs without coming down if you want to turn this into a sets and reps style
exercise. This will also bring your core into the equation much more than it already is, so you
can even revisit this when training for that popping six-pack later on!
NB: Those training without parallettes might find this more difficult. For a stronger grip and
greater ground clearance, consider using parallettes, at least when getting started.
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SPLAYED PLANCHE FROM SWING
Continuing along a familiar path, we’re now going to use the swing method as a break-in for
the proper splayed planche. In this case, we’ll be using parallettes and gentle momentum to
achieve the desired outcome.
1. Grasp the parallettes and assume a half lever (also known as an L sit) or tuck half lever
(knees drawn in).
2. Swing your legs back through your arms and lean forward slightly, using the gentle
momentum to carry you through, opening your legs out wide as you go.
3. Once you’re in the splayed planche, hold for as long as possible.
Variation: Reverse and repeat to turn this into a sets and reps style exercise.
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SPLAYED PLANCHE FROM TUCK
Here’s another way to get into the splayed planche, this time starting from the tuck planche
that you have already learnt.
1. Assume the tuck planche position that we have already covered.
2. Now extend both of them out behind you in a ‘V’ shape. The wider the V, the easier it will
be to hold the position.
3. Maintain your breathing, and hold your entire body as straight as you can for the allotted
time.
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SPLAYED PLANCHE FROM PULL
Here we will cover how to transition from a push-up style position all the way to the splayed
planche. This movement will require you to contract your core and back as hard as you
possibly can to maintain a flat posture as you lift off the ground.
1. Assume a planche lean style position with your hands on the parallettes, shoulder width
apart. Start with your legs in a wide ‘V’ position.
2. Keeping your body straight and rigid, begin to lean forward and use your hands as a pivot
point to lift your legs off the ground as you transition forward.
3. Once your entire body is off the ground and rigid in the splayed planche, hold for as long
as you can.
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SPLAYED PLANCHE FROM HANDSTAND
While extremely difficult to master, this method of assuming the straddle planche will
immeasurably increase your strength and balance. Remember to take it slow, and one step
at a time!
1. Kick up into a handstand, without wall support. Position your legs in a wide ‘V’.
2. While maintaining straight arms, slowly move your shoulders forward while lowering your
legs behind you. Keep your back straight!
3. Once your body is horizontal, you have reached the splayed planche position. Hold for as
long as you can, and don’t forget to breathe steadily.
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COMPLETE PLANCHE
The challenge isn’t over yet! The complete planche is, in essence the same as the splayed
planche, but you’ll be bringing your legs together.
If you’ve been through similar exercise progressions before then you will know that this
requires even greater core and arm strength to maintain.
1. Assume the splayed planche position using any of the methods we have covered. We are
starting from tuck in the pictures.
2. Once you are in the splayed planche, bring your legs together so they are straight and
touching. Hold for as long as you can!
Remember: Though you are training to perform these exercises under your own steam,
there is no harm in having a spotter help you in the early stages. Just remember not to rely
on them, as this would be counter-productive.
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TUCK PLANCHE PUSH-UP
You are one step away from planche mastery! Before trying the full planche push-up, try this
slightly easier version.
1. Assume the tuck planche position using any of the techniques we have presented.
2. Bend your elbows and lower yourself down as deep as possible. You may not go far at
first, but keep at it!
3. Push hard and raise yourself back up, while maintaining the planche. Your rep is complete
when your arms are straight again.
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PLANCHE PUSH-UP
If you’ve mastered everything so far, and still aren’t satisfied, we’ve got an upgrade for you.
Try this for a serious, dynamic workout.
1. Assume the planche position using any of the techniques we have presented.
2. Once you are in the planche, bend at the elbows and lower yourself until your chest is just
above the floor. If on parallettes, go as deep as you can.
3. Push down hard and raise yourself back to the start, while maintaining the planche. Lock
those elbows to complete 1 rep.
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THE HUMAN FLAG
Here it is, the holy grail of all bodyweight exercises and the final frontier for achieving
SUPERHUMAN upper body strength! Use the following progressive exercises to build up to
the complete version. What follows will be familiar, but by no means easy. Onwards!
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DRAPED FLAG
The first step in training for the human flag is to master the ‘draped’ position. This will build
great strength and control, while also conditioning your body for maintaining the tension
required to achieve the complete version.
Perform: 10-15 second hold time per side.
You will need: A stable, vertical pole or fixed bar.
1. Lean sideways towards the bar and grasp with your hands wide apart, the top hand using
an overhand ‘pulling’ grip while the bottom uses an underhand ‘pushing’ grip.
2. Begin to pull with the arm that is placed higher on the pole, and at the same time push
with the lower arm.
3. As your feet begin to leave the ground, keep your core tight and raise your feet into the air
as much as you can manage. When you are first beginning this step, you may need to give
yourself a little kick as you leave the ground.
4. Hold this position for allotted time.
Be sure to work both sides of your body with this exercise or you will quickly develop an
imbalance. As you become more comfortable with the motion, begin to increase your hold
times. Once you can hold this position steadily for more than 10 seconds you can move on
to the next step.
Super important: Don’t forget to check the pole or fixture you are using for this exercise is
completely sturdy and can take your weight before hauling yourself into the human flag!
Street signs are usually good, but only if they are well away from the roads.
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TUCKED FLAG
When your arms, shoulders and core are fully accustomed to holding the draped flag
position, we can begin to neaten things up.
You will need: stable, vertical pole or fixed bar.
1. Grasp the bar and assume the draped flag position described above. Keep your knees
tucked in throughout.
2. Activate your core, lower back, and glutes, while pulling hard with your upper arm to raise
yourself up further.
3. Push with your lower arm and raise your torso until it’s parallel with the ground.
4. Hold for as long as possible
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SPLAYED FLAG
You guessed it, the next step after the tucked flag is to extend those legs out and hold the
splayed flag position. Remember to switch sides between sets to make sure you get an even
workout.
1. Assume the tucked flag position we established in the last exercise.
2. Now extend your legs into a wide ‘V’ position. If this is too difficult, experiment with
different positions for your arms to see if you can get more leverage.
Remember: The hold times suggested in this book are just a general recommendation, so
they do not take into account your own personal level of ability.
As ever, if you are struggling to complete the allotted time, either take a step back to the
previous exercise, or split it into a ‘sets’ style exercise, holding for as long as you can in each
set until you reach the total allotted time.
For example, if aiming for 10 seconds, 5 x 2 second sets, or 2 x 5 second sets will help build
the strength required for performing the full version.
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COMPLETE HUMAN FLAG
Now it’s time for the big league! Once you can hold the splayed flag for the required time,
bring those legs together for the full human flag and an amazing upper body and core
workout.
1. Assume the splayed flag position, or tuck flag depending on which one you are most
comfortable with.
2. If coming from splayed, slowly bring your legs together until they are touching. If starting
at tuck, simply extend your legs outwards (this variation is harder for most!)
NB: This is the holy grail for us calisthenics nuts, but it is also one of the most difficult
exercises in the world to perform. We’ve put it in the upper body section, but in truth, as
with many bodyweight moves, it calls on almost every muscle group.
You will require immense upper body strength to pull off this move, as well as a super tight
core and perfect lower body control.
If and when you complete this with perfect form, give yourself one huge pat on the back,
because it doesn’t get much tougher than this!
You are now part of the elite few who have completed Upper Body BLAST. Rest well,
comrades, for the next step in The SUPERHUMAN Stack is Core CRUSH!
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CORE
When it comes to calisthenics your core really is the star of the show. It may look like your
upper and lower body are bearing the brunt of it, but everything is linked in the center so it is
absolutely essential to pay special attention to developing core strength.
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FUNDAMENTALS
Don’t ignore the core! As the name suggests, your core is at the hub of all exercises, and you
must keep it finely tuned if you want to build the perfect body. Progress through these
fundamentals to achieve a popping six-pack and shredded stomach in quick time!
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SIT-UP
This classic core exercise has been the foundation of training programs for as long as they
have existed, so it’s well worth mastering early on.
NB: Proper form is essential with all exercises, but it is especially important where the core is
concerned, since you will also be calling your spine into action.
To maximize your results and avoid injury, always do as much as you can with the correct
form instead of cheating to knock out another rep or two.
1. Lie flat on your back with your knees bent at 90 degrees and feet flat on the floor. Place
your toes under a secure surface if just starting out.
2. Place your fingertips against your temples and allow your arms to come parallel to the
ground.
3. Contract your core and sit up as far as possible, aiming to bring your elbows past your
knees.
4. When you have reached forward as far as possible, reverse the movement to complete
one rep.
Variation: Have a buddy press your feet into the ground, or tuck them under something
sturdy in order to generate greater leverage when you are just starting out.
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CRUNCH
The crunch is a fairly simple yet very effective way of strengthening your core and can be
performed by beginners and experts alike.
1. Lie on your back with your knees bent at approximately 90 degrees and your feet placed
flat on the floor.
2. Place your hands loosely at the sides your head and, keeping your lower back and feet
rooted to the ground, curl your shoulders and upper back forward towards your knees. The
aim here is not to move far, but to feel a very concentrated ‘crunch’ within a small range of
movement.
3. Lower your shoulders and upper back towards the ground again to complete one rep.
If you struggle to keep your feet flat on the ground during this exercise then place them
under something secure until you are able to do the exercise properly.
Super important: do not use your hands to pull yourself up, as this will strain your neck.
Instead, keep your chin tucked, hands loose and concentrate all the effort in your core.
If your neck is getting tired, it’s because you are straining it to compensate for a weak core.
Instead of yanking on your head, just perform fewer reps with the proper form.
Over time you will develop the core strength required to perform the allocated sets and
reps, and you will find that your neck no longer seems to be a source of pain!
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PLANK
The plank is a great core strength and stability exercise, and the chances are that you have
already performed it before in some form or another.
Perform: 3-4 sets of 20-30 second hold times.
1. Get into regular push up position, but instead of placing your hands on the floor place your
forearms flat against the floor straight out in front of you.
2. Balancing on your forearms and toes, raise your core until your body forms a straight line
from your feet right through your knees, hips, and shoulders.
3. Hold this position for the allotted time or as long as possible to complete one set.
If you notice your back arching or your stomach sagging towards the ground, do your best to
squeeze your abdominal muscles hard and keep your body in a straight line.
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SIDE PLANK
This exercise will do for your obliques what regular the regular plank does for your abs, and
is another great foundation exercise for your core.
Perform: 3-4 sets of 20-30 second hold times per side.
1. Lie on your side and support your upper bodyweight with one forearm placed on the
ground at a 90-degree angle relative to the rest of your body.
2. With your bottom foot on its side, bring the other foot to rest on top of it.
3. Bring your hips up off the ground so your body forms a straight line.
4. Hold this position for allotted time or as long as possible to complete one set.
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EXTENDED PLANK
The extended plank takes the standard plank position one step further, extending the arms
further forward to provide a greater challenge.
1. Assume the standard plank position.
2. Now move your hands forward until your chest is only a few inches from touching the
ground. Keep your lower back straight.
3. Hold for a long as possible.
NB: There is no limit to the distance you can set out between your feet and hands here. Just
go as far as you can without sacrificing form or touching the ground!
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BICYCLE KICKS
This gentle, dynamic movement is a fine way to strengthen your core and it also doubles as a
brilliant warm-up for core and lower body sessions.
Perform: 3-4 sets of 20-30 seconds.
1. Lie flat on your back.
2. Bring one knee up towards your chest while extending the other out.
3. Switch legs in a continuous ‘cycling’ motion for the allotted time.
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ELBOW TO KNEE CROSS
Think of this as a souped-up version of bicycle kicks. This will crunch your core in every
direction and build popping abs and obliques!
1. Lay flat on your back, hands behind your head.
2. Bring one knee up and across your body.
3. Bring the opposite elbow around towards the knee.
4. Repeatedly switch elbows and knees for the allotted time. Feel the burn!
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RUSSIAN TWISTS
This one is just as menacing as it sounds. Prepare to give your core a complete workout.
1. Sit on the floor with your legs bent at around a 90-degree angle and lean back a little.
2. Pivoting around your core and keeping a straight back, reach around and touch the floor
on one side.
3. Repeat on the other side to complete a rep and continue without stopping until you hit
your target or cannot do any more with the proper form.
Variations:
• Extend your feet further forward or lift them off the ground entirely for a greater
challenge. If this badly affects your form, you may need to build up more core strength using
the standard version first.
• Hold a weighted ball in your hands to up the intensity.
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DISH HOLD
As you begin to develop your core for the more strenuous calisthenics exercise, the dish is an
excellent addition to your routine.
No equipment required and easy to perform wherever you are, this is a favorite among
calisthenics pros.
1. Lie flat on the floor with your arms over your head
2. Raise your head, arms, and shoulders off the ground, and press into the ground with your
lower back.
3. Raise your feet about a foot off the floor while keeping your legs straight.
4. Hold for the required time, and increase as it becomes easier with practice.
Remember, if you cannot manage the allotted time, split it into as many sets as it takes to hit
the target, e.g. 2 x 10 secs = 20 secs.
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V-UP
Once you’re comfortable with the dish, you can bring motion into the equation with v-ups.
Be sure to focus the tension in your core instead of straining your neck.
1. Lie on your back with your arms by your sides and legs stretched out straight in front of
you, feet slightly raised.
2. Lift your upper body off the ground while simultaneously bending your knees and bringing
them up towards your chest. Keeping your arms and spine straight, aiming to move your
hands past your knees.
3. When you have reached as far as possible, reverse the movement to complete one rep
and go straight into the next.
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LYING LEG RAISES
This movement will target those hard to reach lower abdominal muscles, essential for core
strength and good posture.
1. Lie flat on your back with your legs stretched out in front of you, arms by your sides.
2. Keeping your upper body and lower back rooted to the floor and your legs straight, raise
your legs to a 90-degree angle, or as high as you can with proper form.
3. Once you have reached the top position, reverse the movement to complete one
repetition.
NB: Avoid touching your feet on the ground at the end of each rep. Maintaining core tension
is key to building strength and stability.
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REAR ARCH
You will work your lower back with almost every core exercise you perform, but this is the
first one we will cover which actually targets this area specifically.
1. Lie down on your front and place your fingertips against your temples just as you did
during sit-ups.
2. Aiming to keep your hips rooted to the floor, contract the muscles in your lower back and
raise both your head and feet up as if you were trying to make them meet behind your back.
3. Hold for allotted time and then return to starting position to complete one rep.
Variations:
• When you have achieved your set / hold time gradually increase the hold time to keep
improving.
• Try extending your arms out straight in front to make the exercise more difficult.
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REAR SUPPORT
This one will really engage your core muscles while opening up your hip flexors to help you
perform the lower body stuff to come.
1. Sit on the ground with your legs straight out in front of you and your hands by your sides,
fingers facing backwards.
2. Balancing on your hands and heels, push your hips up and try to align your whole body
from ankles to shoulders.
3. Hold this position for as long as possible to complete one set. As with all such exercises,
gradually increase the hold time to improve your strength and resistance.
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KNEE RAISES
Once you are comfortable with floor core exercises, head on over to a dip station or pull-up
bar for a different kind of challenge.
You will need: dip station / pull-up bar.
1. Grab the bar with an overhand grip and hang freely.
2. Bend your knees and draw your legs up towards your chest, contracting your core hard
and focusing all the tension on the target muscles.
3. Return your legs to the starting position to complete one repetition. Make sure you are
using your core and not momentum to achieve this movement.
Variation: If you don’t have access to the equipment shown, you can use a dip station or
captain’s chair instead.
NB: It’s not just your core that can tire during exercises like this. You might find your grip
giving out, or your thighs burning up, for example.
This is your body’s way of telling you that you have weak links somewhere in the chain. The
good news is that with calisthenics you are almost always working more than one muscle
group.
So, you will find that while you are doing knee raises to build a strong core, you are also
generating forearm gains or hip flexibility, among other things.
Just don’t forget that proper form is everything; if another area of your body is holding you
back, make a note to work harder on that instead of cheating your way through.
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LEG RAISES
The natural progression from knee raises is to keep your legs straight and perform a similar
movement, reaching up as high as you can without sacrificing form.
1. Grasp the bar with an overhand grip and let your legs hang straight down.
2. Using your core and not momentum, aim to bring your feet all the way up to your hands,
keeping your legs straight throughout the movement.
3. Bring your legs back down to the start position to complete one rep.
NB: If you can’t complete this range of movement, simply raise your legs as high as possible
and increase the distance over time. The goal is to use your core for the vast majority of the
movement, so do not lean back to achieve this until you are right at the top. Start by trying
to get your legs parallel to the ground without moving your upper body.
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WINDOW WIPERS
These little gems will burn out your core very quickly, but keep at them! They are an
incredibly effective abs, obliques and lower back building exercise.
1. Assume a standard overhand grip on the bar and hang freely.
2. Now raise your legs up until your toes or shins are touching the bar. Remember to keep
your arms and legs straight.
3. Now move your legs all the way to one side as far as you can. Think of your legs as
windshield wipers going back and forth.
4. Once you reach your flexibility limit on one side. Reverse the direction and take your legs
all the way to the other side. This counts as 1 rep.
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DRAGON FLAG
It will take several steps to master this core crusher, but stick at it and you will benefit from
insane results. Remember, it is better to master the fundamentals with proper form than to
rush ahead and do things incorrectly. Without further ado, let’s get to it!
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CANDLESTICK POSITION
As you embark on your quest to conquer the dragon flag, an excellent starting point is to
become comfortable with the candlestick.
Get accustomed to using your shoulders to support your bodyweight, and work on range of
motion so you can achieve this position without straining your shoulders or neck.
You will need: strong vertical bar or post and a bench or platform if you wish. Neck
cushioning also recommended.
1. Lie on your back with your feet pointing away from the post, your head a few inches
away, grasping the post behind you.
2. Now engage your core and pull your legs into your chest, then raise yourself onto your
shoulders.
3. Extend your legs straight up and point your toes. Your body should be vertical from
shoulders to toes.
Variation: You can also perform this exercise lying on a bench that is placed around a foot
from the post, horizontally aligned.
This will give your head enough room to dip comfortably over the edge. In this case, it is
essential to use a sturdy bench and a spotter to ensure everything is stable.
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TUCK DRAGON FLAG
Once you are comfortable supporting your weight on your shoulders, it’s time to move on to
the dynamic movement of the dragon flag. We’ll start with the tucked version, and work on
extending those legs later.
You will need: strong vertical bar or post and a bench or platform if you wish.
1. Assume the same starting position as the candlestick, flat on your back, grasping the post
behind you.
2. Pull your knees into your chest, and raise your torso up onto your shoulders.
3. Continue to raise your torso and pivot on your shoulders until your knees are almost
touching your face and the bottoms of your feet are facing straight up, or as high as you can
get them.
4. Now slowly lower yourself back to the starting position. This counts as 1 rep. Practice
gently rolling back and forth in preparation for extending your legs later.
Super important: Using momentum or forcing your bodyweight back onto your neck is
dangerous and will not result in any progress.
When rolling back, focus the strain in your core and ensure you have a firm grip on the
fixture. This should be enough to achieve the position with proper form. If not, just do what
you can and keep building up to it.
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SINGLE-LEG EXTENSION DRAGON FLAG
Now that you are comfortable with the motion associated with the dragon flag. We’ll move
on to extending one leg for an increased challenge. Remember to alternate legs between
sets for an even workout!
You will need: strong vertical bar or post and a bench if you wish.
1. Assume the candlestick position described before, grasping the bar behind your head, as
vertical as you can get.
2. Now retract one leg and pull it into your chest while keeping the other completely locked
out.
3. Slowly lower yourself to the floor by pivoting on your shoulders. Remember to keep your
core rigid.
4. Once you touch the floor, raise yourself back to the starting position. This counts as a
single rep. Tough, right?
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NEGATIVE DRAGON FLAG
Before we jump into the full dragon flag we’re first going to complete some negative
repetitions. This simply means that we’ll start at the top of the movement, and slowly lower
ourselves back down to get used to the strain and movement.
You will need: strong vertical bar or post and a bench if you wish.
1. Assume the candlestick position.
2. Slowly lower yourself to the ground by pivoting at the shoulders. Always remember, we
want to keep a straight line from shoulders to toes so don’t bend at the core!
3. Once you reach the ground, or as low as you can go, this counts as a single repetition.
Reset to the candlestick and repeat.
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COMPLETE DRAGON FLAG
When you are comfortable with the negative dragon flag movements, we can move on to
the full dragon flag.
This is achieved by raising yourself back up to a vertical position, while maintaining a straight
body, without having to reset to the candlestick.
2. Now lower yourself just as you would for the negative dragon flag. Remember to keep
your body straight from shoulders to toes! This will get easier with time.
3. Once you reach the ground, immediately reverse the motion and pull yourself back up to
the starting position. Congrats, that’s a rep!
Super important: This is an immensely difficult exercise, so it’s worth mentioning again that
true form is everything, and you should never cheat your way through sets.
When dealing with sensitive areas such as the neck, it is absolutely essential that you don’t
try to perform anything you are not comfortable with.
As always, if you are finding it too difficult, flick back a through pages and master the simpler
variations before moving on.
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DRAGON FLAG KICKS
To make the dragon flag a little more challenging, throw in some leg movement. This will be
extremely taxing on your core, but the additional motion is extremely beneficial.
Perform: 2-3 sets of 15-20 seconds worth.
2. Now slowly lower yourself as you would for a dragon flag, stopping with your feet slightly
above the ground.
3. Once you are in position move your legs up and down in a controlled motion, much like
you would during a gentle swim.
4. Continue for as long as you are able, then take a quick rest, reset to the candlestick
position and repeat.
Variations:
• Perform single leg extensions by drawing one leg up towards your chest while keeping the
other extended, and then switching.
• Mix it up with a continuous ‘cycling’ motion. Just remember to focus the strain in your core
and never on your neck.
If you’ve just pulled of a full 3 sets of 20 seconds, then congratulations, you’ve mastered the
dragon flag series!
Your core should be growing accustomed to the stresses and strains of calisthenics, and you
will need every ounce of experience gained to take on our next group of exercises.
Grab the parallettes, it’s time to take on another bodyweight exercise icon.
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HALF LEVER
The half lever will get that six-pack popping while simultaneously strengthening your arms,
legs and grip. We’ll be using parallettes and, as you have probably come to expect, we’ll start
with the tucked position and build up to the full version from there. Vamos!
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TUCK HALF LEVER
If you’re all warmed up we’ll get started with the basic tucked version of this exercise in
order to introduce the concept and build core strength. We’ll move on to more difficult
positions in the following exercises.
You will need: parallettes or two other sturdy, raised platforms.
1. Position yourself between the parallettes, grasp them, and push yourself up. Your hands
and elbows should be directly under your shoulders and in line with your hips.
2. Now engage your core and keep your knees bent at 90 degrees. Lift your legs until your
thighs are at 90 degrees to your torso, or horizontal.
3. Hold for long as possible.
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PARTIAL HALF LEVER
This will be exactly the same position as the tucked lever, except we’ll extend the legs slightly
to put a little more strain on your core. Remember to keep your elbows locked out for the
entire hold time.
1. Assume the tucked half lever that we already introduced.
2. Once you are in position, with locked out arms, extend your legs until they are about half
way to being straight.
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COMPLETE HALF LEVER
When you are comfortable with the partial half lever, move on to the complete version.
Remember to maintain rigidity throughout your entire body and control your breathing in
order to control your posture.
1. Take up the tuck or partial half lever.
2. Now extend your legs to their full extent out in front of you. Lock out your knees!
3. Hold for as long as possible and try not to mess yourself.
Variation: Remove the parallettes and use the floor instead for a greater challenge. This will
reduce the amount of control you have to maintain balance, so splay out your fingers and
experiment with different hand orientations to find the one that works for you.
Remember: as with all timed exercises, if you cannot complete it all in one go, split it into
sets of smaller increments to achieve the full hold time.
Don’t be alarmed if you tremble like a leaf when first making the transition from partial to
complete here. This is a natural response when testing the weakest links in your body, and
will settle down as you become stronger over time.
As an additional tip, it is worth mentioning that the higher the parallettes, the easier the
transition will be. If you have particularly low parallettes you may struggle due to the lack of
ground clearance.
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HALF LEVER LEG EXTENSIONS
Adding a little movement to the half lever will greatly increase your level of control in
addition to building up your overall core strength.
In this case, we’re essentially going to transition back and forth from the tuck half lever to
the complete half lever.
You will need: parallettes, if you wish.
1. Position yourself on the parallettes with your knees drawn up close to your chest, or as
far as you can.
2. Now extend your legs and point your toes as you would for the full half lever.
3. Once your legs are completely locked out in front of you, retract them back to the starting
position to complete a rep.
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HALF LEVER SINGLE LEG EXTENSIONS
Here we have subtle variation on the half lever leg extensions covered previously. While
performing these, remember to keep your arms locked out and maintain your breathing level
for as long as you can.
Perform: 20-30 seconds of non-stop reps.
You will need: parallettes, if you wish.
1. Assume the complete half lever position.
2. Now draw one knee towards your chest while keeping the other leg straight out in front
of you.
3. Slowly bring the extended leg back in, and extend the other one straight out at the same
time.
4. Repeat for allocated time.
Variations:
• Instead of sticking your legs straight out, perform the above in a ‘cycling’ motion.
• Keep both legs straight and kick them up and down as you did in dragon flag kicks.
If you are reading this fresh off your final set of half lever single leg extensions then you
have officially passed this section with flying colors!
You have come through Core CRUSH like a champ, but it’s not over yet. Next up we’ve got
Lower Body BLAST to complete The SUPERHUMAN Stack!
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LOWER BODY
Now that we’ve covered upper body and core exercises it’s time to move on to the lower
body. There is a misconception that lower body is somehow less important when training
calisthenics and that it is overlooked in favor of the other muscle groups, but if you want
your body to work in perfect unison then you need to respect every area.
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FUNDAMENTALS
We recommend adding these fundamental exercises to your lower body workout. As always,
work through them progressively and only move on when you are completely competent in
performing the easier exercises. Ready? Set? Then let’s get straight to it!
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CALF RAISES
This is a staple exercise for your lower legs and will test your calves severely.
1. Stand with your feet approximately shoulder width apart, arms by your sides.
2. Contract your calves and push yourself up to stand on your toes.
3. Lower yourself back down to the starting position in a controlled movement to complete
one rep.
See the variations on the following page for more ways to build strength in your calves.
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CROUCHED CALF RAISES
Try this take on calf raises to add an extra challenge to your workout.
1. Squat down flat on your heels.
2. Raise yourself up onto your toes.
3. Lower yourself back down to the starting position in a controlled movement to complete
one rep.
Variations:
• Try single-leg calf raises to increase balance and strength.
• Hold weights in each hand to increase the load on your calves and build greater strength in
this area.
• Perform the exercise on a ledge so you can lower your heels further on the downward
movement, but never use stairs or any other dangerous area.
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BRIDGE
The bridge is a fairly simple exercise designed to target your glutes and lower body.
1. Lay on your back with your arms by your sides, knees bent at around 90 degrees and feet
rooted flat to the floor.
2. Keeping your upper body planted, raise your hips and try to align them with your knees
and shoulders.
3. Hold this position for as long as possible before returning to the start position to complete
one rep.
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SINGLE-LEG BRIDGE
This variation on the standard bridge will provide a greater challenge and help build great
core and lower body strength.
1. Lay on your back with your arms by your sides, knees bent at around 90 degrees and feet
rooted flat to the floor.
2. Keeping your upper body planted, raise your hips and try to align them with your knees
and shoulders.
3. Raise one leg up and extend it straight, then hold this position for as long as possible
before returning to the start position to complete one rep.
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SQUATS
Everybody’s heard of them and, believe it or not, everybody’s done them in some form or
another. Whether you’ve performed them on a rack at the gym, or simply by bending down
to pick up the laundry, this movement should be familiar to one and all.
The humble squat works your quads, hips, glutes, hamstrings, adductors and lower back,
making it a fundamental movement for anyone wanting to gain strength and power.
1. Stand with your feet approximately shoulder width apart and toes at an angle that is
comfortable for you.
2. Fold your arms across your chest or extend them out in front of you if you need more help
with balance.
3. Keeping your feet firmly rooted, your arms in position and your spine straight, bend your
knees and push your hips backwards whilst lowering to the ground. Open your knees out a
little to make room if required.
4. Lower your hips as far as possible without actually sitting. In line with your knees or
anywhere past this point is fine.
5. Once you have reached this position, drive from your glutes and quads to bring your hips
back up to the starting position to complete one rep.
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PARTIAL SINGLE-LEG SQUAT
This is the base exercise to complete as you begin to work on the single-leg squat. We’ll start
off using assistance with this variation in order to work on your balance and strength, then
we’ll move on to more advanced variations.
You might get heckled for looking like Gandalf here, but don’t worry, you’ll have the last
laugh once you’ve built up enough leg strength to crush a melon between your thighs!
You will need: a strong vertical bar or post.
1. Stand on one foot facing your post. Grasp the post loosely – you may need to slide your
hand down a little in the next steps.
2. Begin to lower yourself down by bending your supporting leg. Make sure your unengaged
leg is straight out in front of you.
3. Continue to lower yourself down, using your support as needed, until you are as low as
you can get.
4. Reverse the motion and raise yourself back to the starting position, again using your
support when needed. That’s a rep.
Variation: Use TRX straps attached to a sturdy fixture as another means of support.
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BOX ASSIST SINGLE-LEG SQUAT
Once your strength and balance have caught up to the partial single-leg squat, it’s time to
take the support away. Here we’ll be using a simple platform to help you develop the
flexibility required to reach the bottom end of the movement.
You will need: a sturdy box or platform.
1. Stand on one foot on top of your platform, with your toes almost at the edge.
2. Now lower yourself as you did for the partial single-leg squat, this time using your arms
for natural balance.
3. Continue to lower yourself until you are essentially sitting on the edge of the box, your
free leg straight out in front of you.
4. Now drive up hard with your supporting leg and raise yourself back up to complete a rep.
Try not to fling your arms up or use momentum – aim for smooth, controlled power.
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COMPLETE SINGLE-LEG SQUAT
You have now developed the strength, balance, and flexibility required for the single-leg
squat. So, let’s get to it!
1. Stand up straight and extend your arms out in front, parallel with the ground, hands
clasped together. Making a ‘pistol’ shape with your fingers is a useful balance aid.
2. Raise one leg up and begin to squat down as you have practiced before.
3. Slowly lower yourself as far down as possible. Remember that keeping your other leg
straight out in front of you will assist in balance.
4. Once at the bottom, slowly raise yourself back to the starting position. Congrats, you just
smashed a super tough leg exercise!
Variation: Hold a weighted ball or other weight of your choice out in front of you with both
hands for a balance aid.
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LUNGES
It’s time to get a bit more mobile and develop some more functional strength in your lower
body. These ones will burn up your quads and glutes in particular.
Perform: 3-4 sets of 10-15 reps per leg.
1. Stand with your feet approximately shoulder width apart, arms by your sides.
2. Keeping one foot rooted to the ground, take a step forward with the other.
3. In one seamless movement and keeping your upper body as upright as possible, plant your
front foot on the ground and bend both knees until the knee of your back leg comes close to
the floor.
4. From here drive back to the starting position by pushing hard with your front leg. This
completes one repetition, so you’ll then need to switch legs and repeat the exercise.
Variations:
• Make this a seamless movement by ‘walking’ continuously into the next reps.
• Hold weights to increase the load on your muscles.
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SIDE LUNGES
Here’s a lateral movement to help build leg strength and lower body stability. These are
especially useful for athletes who want to improve their ability to change direction quickly or
stand their ground more firmly.
Perform: 3-4 sets of 10-15 reps per leg.
1. Stand with your feet approximately shoulder width apart and arms hanging by your sides,
or with your hands clasped in front of you, whatever is comfortable.
2. Bend the knee of one leg and move your bodyweight over to that side, the other leg
remaining straight, both feet rooted.
3. Once at the bottom of the movement, push back up to complete one rep.
4. Repeat on the other side.
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BULGARIAN SPLIT-LEG SQUAT
This is a great variation on the single-leg squat that will fire up your quads, hamstrings and
glutes while building great balance and control.
You will need: a sturdy box or platform.
1. Place the top of one foot on the platform behind you and the other as far forward as is
comfortable.
2. Bend the knee of the front leg and lower down as far as you can without actually sitting or
taking the tension off the leading leg.
3. Reverse the movement to complete a rep. The stronger you get, the further forward you
can place the front foot. Start simple as shown and work your way up!
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BODYWEIGHT DEADLIFT
The deadlift is a fundamental exercise right across the fitness community and will help build
lower body strength while stabilizing your core.
1. Stand up straight, arms hanging by your sides, ready to begin the exercise.
2. Bend down, maintaining a straight back and sticking your glutes out behind you.
3. Reach down as far as is comfortable with the correct form, and then reverse the
movement to complete one rep.
NB: For many people, flexibility is a greater barrier to achieving this exercise than strength. If
that is the case for you, identify the tight areas using the body map near the front of this
book, and go back through the suggested mobility and flexibility exercises.
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SINGLE-LEG BODYWEIGHT DEADLIFT
Say hello to one of the most effective leg strength and balance exercises out there. This little
beauty was designed to test your glutes, quads, hamstrings, calves and even your lower back,
and will sure as hell leave you sore in the morning! Let’s get started.
1. Stand up straight, ready to begin the exercise, and put your weight on one foot.
2. Bend the knee of your standing foot and allow the other leg to extend out behind you,
acting as a natural counterweight for your upper body.
3. Continue the movement, aiming to touch the toes of your standing foot, then reverse it to
complete one rep.
Remember: Form is everything! It pays to go back through other flexibility and strength work
if you are finding this movement too difficult.
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KICKBACKS
Strong glutes and hammies are essential for overall lower body and core strength, so get
ready to hit them hard with kickbacks.
1. Take up a hands and knees position on the floor, preferably somewhere padded to
protect the knee that stays planted.
2. Extend one leg out behind you as far as it will go, while keeping your hands and the other
knee rooted, and your core tight and engaged.
3. Reverse the movement to complete one rep.
Variation: Bend your extended knee and aim to bring your leg up and over your back at the
top of the movement.
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BENT HAMSTRING CURL
The base exercise for the hamstring curl involves bending at the hips in order to lessen the
load on the hamstrings and develop the strength required without risking injury.
This is a fairly straightforward movement, and once you get the hang of it we can jump
forward to the next variations.
You will need: bar or strap to secure ankles to a sturdy fixture, plus knee padding.
1. Place your knees on a towel or mat for padding, and secure your ankles behind you. You
could also have a workout buddy hold your ankles for you.
2. Bend at the hips until your upper body is almost at 90° to your thighs.
3. Now pivot at the knees and lower yourself down towards the floor. Maintain rigidity
throughout your core and thighs for the entire motion.
4. Once your head is close to touching the floor, reverse the movement and raise yourself
back to the starting position. That’s one repetition done!
Super important: Your knees could be at serious risk of injury if you don’t protect them.
Always perform this kind of exercise with some kind of padding to protect them.
It’s also essential to ensure your ankles or feet are securely held in place during this exercise.
It might be possible to use a spotter, but they may lack the strength required to provide
absolute stability, so always use a bar or fixture where available.
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NEGATIVE HAMSTRING CURL
As with any difficult movement, the negative version is an excellent way to condition your
body for the strenuous effort required. In this case we’re going to lower down with the full
hamstring curl method, using our arms to raise ourselves back to the start.
You will need: bar or strap to secure ankles, knee padding.
1. Assume the initial hamstring curl position with knees on a padded surface and ankles or
feet secured firmly.
2. While keeping your core engaged, pivot at the knees and begin to lower yourself to the
ground. Your body should form a straight line from knees to shoulders now.
3. Once you reach the ground, place your hands on the floor and give yourself a push to get
back into the starting position. That’s one repetition.
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COMPLETE HAMSTRING CURL
It’s time for the complete hamstring curl! As you’ve undoubtedly noticed by now, this
exercise puts a great deal of strain on your hips and hamstrings.
Remember to keep your entire body tensioned throughout the movement and use a slow,
controlled movement, avoiding ‘jerking’ motions which could result in injury.
You will need: bar or strap to secure ankles, knee padding.
1. Assume the initial hamstring curl position with knees on a padded surface and ankles
secured.
2. While keeping your core engaged, pivot at the knees and begin to lower yourself to the
ground. Your body should form a straight line from knees to shoulders.
3. When your chest is just a few inches from the deck, squeeze your hamstrings, glutes, and
core to pull yourself back to the starting position to nail the rep. No putting your hands
down this time!
Variation: Use a sturdy pole or spotter for assistance if you need more help with the
complete hamstring curl.
Speaking of complete, you’ve only gone and done it! This exercise was the very last of the
fundamental lower body section, but it’s by no means over yet.
Next up we’re going work on explosive power, and have a little fun while we’re at it.
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JUMPS
It’s time to throwback to your childhood and have some fun! In addition to the slower, more
controlled movements already covered, add these dynamic and ballistic exercises to your
program to build EXPLOSIVE lower body strength. We have liftoff in 3, 2, 1...
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BIG JUMPS
This exercise reminds us of why we love calisthenics. So simple, so effective, and so much
fun! Take it back to your childhood and get jumping.
Perform: 3-4 sets of 5-8 jumps.
1. Find an open space and crouch down, ready to jump.
2. Swing your arms back and use the momentum generated to leap forward as far as you can
without falling flat on your back.
3. Cushion your landing by crouching down and prepare to use the same momentum to
make another jump.
NB: Be sure not to do this on a slippery or uneven surface, and try warming up with a few
smaller jumps before going all in.
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PLATFORM JUMPS
Build strength and stability with this highly effective lower body exercise designed to hit your
legs and glutes hard.
Super important: Make sure the platform is sturdy and secure before jumping on it! Of all
the ways to get injured, this would be the least dignified and most easily avoidable.
You will need: a sturdy raised platform.
1. Find an open space and stand in front of the platform.
2. Crouch down and then jump up onto the platform.
3. Cushion your landing to complete one rep, then jump or step back down.
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JUMP OVERS
This differs from big jumps, which are mainly about distance, and focuses on getting height,
helping build explosive power that is especially useful for competitive athletes.
You will need: a raised platform or obstacle, preferably a soft box.
1. Find an open space and stand behind your platform, ready to jump.
2. Crouch down and then use upward momentum to leap up and over the platform.
3. Cushion your landing by crouching down to complete one rep.
Variations:
• For a greater challenge, use stackable soft boxes and raise the height as appropriate. This
is especially effective for those training for sports such as basketball, where every millimeter
counts.
• You can also hop over your obstacle on one leg, but be sure to test your capability first, as
removing one leg will reduce your leap significantly.
• If you have soft boxes, and somewhere soft to fall, you can also try jumping backwards or
sideways over the obstacle.
These kinds of exercises are all open to interpretation depending on your own goals, but you
can’t go wrong by adding the staple versions into your lower body program.
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LATERAL JUMPS
Build lateral lower body strength with this brilliantly effective exercise. This is especially
useful for those folk who are training for sports in which rapid changes of direction are
commonly required in order to beat opponents.
If you play soccer, football, rugby, hockey, tennis, lacrosse or any other such sport, you will
benefit greatly from the explosive strength which lateral jumps will help build.
This exercise also has practical applications in martial arts, as well as the obvious benefit of
helping build bulging quads which just plain look awesome!
1. Find an open space and stand side-on to the raised platform.
2. Crouch down and then jump sideways onto the platform.
3. Cushion your landing and then jump back off to the other side to complete one rep.
Variation: Jump directly over the box for a more explosive challenge.
NB: Dynamic exercises like this can also provide you with a valuable cardio hit. If you want
to get shredded while building lower body strength, up the intensity by working out against
the clock!
Adding a little competition to the mix by going up against your training buddy is a sure fire
way to bring the best out of both of you. Remember to record your progress!
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SINGLE-LEG LATERAL JUMPS
This variation on lateral jumps will provide a different type of challenge, since you will be
using one leg at a time to generate powerful movements.
Even though you’ve performed a similar exercise previously, you may be surprised at just
how much more difficult the single-leg variation is. Take it on, we dare you!
1. Find an open space and stand side-on to the raised platform.
2. Using the leg farthest from the platform, push off explosively and let the closest leg
support you on the platform.
3. Switch legs as your momentum carries you over to the other side, and cushion your
landing as you come off the box.
4. Using momentum from the landing, push back off and repeat the movement in reverse to
complete a rep.
Variation: Experiment with different ways of getting on and off the platform, and try timed
circuits instead of sets and reps. This type of exercise can be turned into a super intense
cardio hit, too!
The next exercise is somewhat similar, although we’ll be stepping on and off the box facing
forwards to work the front of our quads and keep those glutes, hamstrings and calves on full
burn!
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STEP-UPS
This classic exercise has withstood the test of time. Simple, effective and perfect for building
leg muscle or adding into a cardio circuit.
1. Find an open space and stand facing the raised platform.
2. Lift one leg up onto the platform.
3. Driving from your quads and glutes, push up and stand with both feet on the platform.
4. Reverse the movement, stepping back down to complete one rep.
Variations:
• Stepping onto the box backwards is a subtle yet effective way to mix up this kind of
exercise to keep your body guessing.
• This exercise can also be performed laterally for a more complete lower body workout.
• Don’t be afraid to grab a couple of free weights to increase the load on your legs if you are
finding this far too easy.
We are now just one exercise away from completing Lower Body BLAST. Pick yourself up,
dust yourself down, and get ready for one final push!
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TOE TOUCHES
Who would’ve thought you could practically perform an entire lower body session on
nothing but a box!? Well, here’s another one to add to your arsenal.
1. Find an open space and stand facing the raised platform.
2. In a jumping movement, touch the toes of one foot on the edge of the platform.
3. Rapidly switch legs so the other toes touch the edge, and keep interchanging rapidly for
the allotted time.
Remember: These are just light toe touches; you are not standing on the platform here. This
is also super useful for topping up your general fitness and agility levels.
Once you have completed this exercise, and all those that have come before it, you have
officially completed Lower Body BLAST! Keep the celebrations short, though, because we’ll
be finishing off The SUPERHUMAN Stack with a potent dose of cardio!
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“Champions aren’t made in
gyms. Champions are made
from something they have
deep inside them — a desire, a
dream, a vision. They have to
have last-minute stamina, they
have to be a little faster, they
have to have the skill and the
will. But the will must be
stronger than the skill.”
Muhammad Ali
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6. CARDIO & CONDITIONING
Welcome to HELL! Your final task is to power through the fire and come out the other side
keeled over, dripping in sweat, but completely and utterly satisfied that you left absolutely
NOTHING on the table.
Yes, this is a book focused on calisthenics, but it would be criminal to omit cardiovascular
exercise and general conditioning, as this is the gateway to a truly SUPERHUMAN body. By
performing these exercises you will condition your body to be able to work harder and go
longer, thereby allowing you to compound your results exponentially.
You will also turn your body into a fat burning furnace, blasting belly fat and allowing your
finely tuned muscles to come to the fore. For building popping six-pack abs and obliques in
particular, this is non-negotiable. We are truly into no pain, no gain territory!
Remember, the name of the game here is not slow and steady; conditioning is all about
intensity. Throw everything you have at the following exercises – if your heart isn’t pounding,
if you’re not covered in sweat, then you’re not training hard enough!
Don’t be one of those people who sits idly on a bike, scrolling through their Facebook feed
and working out their thumbs more than the rest of their body. And you better not skip it
altogether either, because this guide comes as a package, just like your body.
If you’re still in doubt as to the benefits of cardio and conditioning, here’s a quick recap:
1. INCREASE METABOLISM: This becomes increasingly important as the years go by and
your metabolism slows down. In order to achieve a peak state of being, use cardio to keep
your metabolism running at full throttle!
2. KEEP YOUR HEART HEALTHY: Your heart just so happens to be the muscle that runs the
entire show, and cardiovascular exercise is how you give it a workout. Look after your ticker,
and it will look after you!
3. IMPROVE RECOVERY TIME: A spot of cardio after a heavy session can reduce your DOMS
(Delayed Onset of Muscle Soreness) and rush healing, oxygen rich blood to the muscle
tissues. Translation: you can get back in the game quicker!
4. BURN FAT AND LOOK AWESOME: The simple fact of the matter is that you will never
burn that stubborn fat and achieve your dream body without cardio. So, how about we just
quit all this jibber jabber and knock it out of the park!
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INTERVAL SPRINTS
Welcome to the pinnacle of cardio and conditioning exercises. Sprinting will get your heart
pounding and your muscles working overtime to deliver INSANE results.
Super important: We must say it, but it truly is super important. Please, never perform
cardiovascular activity without having had a thorough physical. Better safe than sorry.
Perform: 5-10 sets of 10-15 second bursts.
1. Take up the traditional starting position for a sprint, ready to spring off from one foot. If
you are on a treadmill or free running, prepare to increase the speed.
2. With a powerful burst, break into as fast a sprint as you possibly can and do not stop until
you reach your target to complete 1 set.
3. Rest for 30 secs or so and then go again. In this case, jogging can be a form of rest!
NB: Going from zero to everything can be risky, so make double sure that you have properly
warmed up before launching into this kind of activity.
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JUMPING SQUAT
We covered the squat earlier on so you should be used to performing this movement in
some capacity already, but it’s now time to explore a more intense alternative.
1. Take up the same starting position as regular squats, standing with your feet shoulder
width apart.
2. Squat down as you would for regular squats.
3. Launch yourself into the air as high as possible.
4. Upon landing, bend your knees to absorb the impact and compete one rep, using the
momentum generated to launch straight into the next rep.
Remember: You can always mix things up by working out against the clock instead of using a
sets and reps system.
A mixture of the two, i.e. seeing how may reps you can perform in a certain amount of time,
can be particularly effective when training cardio.
It’s useful to have a training buddy when it comes to this kind of exercise, as it is pretty darn
exhausting and you might find their support helps you find the strength to rock out that final
rep.
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SQUAT THRUST
We’re getting a little more advanced now, but most people should still be comfortable with
this exercise, with a little practice.
You’ll soon notice that you are also getting a pretty decent full body workout in addition to
your cardio hit. Embrace it. It’s all part of become your best self.
1. Squat down on your toes with your knees tucked against your chest and palms flat on
floor in front of your feet.
2. Keeping your palms rooted, spring your feet off the ground and propel them backwards so
you effectively land in the push-up position.
3. Reverse the movement, springing your feet back into the starting position to complete
one repetition.
NB: If you’ve just performed this exercise for the first time, you will realize that it’s more
than just a cardio hit.
The squat thrust also calls upon your arms for support, your lower body for that explosive
push off, and above all your core for hauling yourself into position.
For those who straight up hate cardio, there is at least some solace to be had in the
knowledge that you are working hard on those other key areas, too!
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MOUNTAIN CLIMBERS
Essentially a variation on the squat thrust, the mountain climber is an excellent addition to
your cardio and conditioning repertoire.
1. Take up the push-up position, except this time bring one foot right up until it’s just behind
your hands.
2. Spring your feet into the air and switch their positions, bringing the front one to the back
and vice versa.
3. Reverse the action to bring your legs back to starting position to complete one rep. You
can fire straight into the next rep from here.
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JUMPING LUNGE
Another variation on an exercise we’ve already covered, the jumping lunge is a great way to
condition your lower body at the same time as getting an intense cardio hit.
Perform: 3-4 sets of 6-10 reps on each leg.
1. Take up the lunge position with one foot forward and both knees bent, the rear one close
to the ground.
2. Jump into the air, aiming to get as much height as possible, and switch leg positions,
bringing the front one to the back and vice versa.
3. Bend your knees upon landing to complete one repetition and use the momentum
generated to go on and perform a full set.
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STAR JUMPS
Favored for its simplicity and famed for its effectiveness, the humble star jump is the staple
of fitness regimes the world over. It is extremely likely that you have done this exercise
before, but here’s a reminder of how to complete it with proper form anyway.
1. Stand up straight, feet together and arms by your sides.
2. Jump into the air stretching your arms and feet out to the sides.
3. Land with your feet wide apart and arms raised straight above your head.
4. Return to starting position by jumping up into the air again, bringing your feet back
together and arms to your sides. You have now performed one repetition.
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BURPEES
You are about to call upon every muscle sinew in your body to complete one of the most
effective conditioning exercises known to man, so get warmed up and prepare for pain!
1. Take up the squat thrust position, crouched down on your toes with your knees tucked
against your chest and palms flat on floor in front of your feet.
2. Palms rooted, spring your feet into the air and thrust your legs backwards so you land in
the push-up position.
3. Reverse this movement, springing your feet into the air again and landing back in the
starting position.
4. Jump straight upwards as high as you can, bending your knees upon landing to reassume
the position in step 1 to complete one rep.
Remember: Keep it moving with exercises like this. Pushing on through exhaustion is how
progress is made. Never just go through the motions or quit as soon as the going gets tough!
You may find it particularly difficult to keep track of sets and reps when your heart is busy
pumping oxygen to every extremity, so setting a timer and working to the clock is a great
way to train if you’re going solo.
If you have a training partner, have them count you down, and don’t be afraid of a little
competition. You might just bring the best out of each other.
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ADVANCED BURPEES
Essentially the same as the burpee, except we’re tossing a push-up into the middle of each
rep. Some call it the ‘bastard’, and you’re about to find out why!
1. Assume the same starting position as the burpee, crouched down, knees just behind your
hands, braced for the punishment to come.
2. Now kick your feet back to push-up position as before.
3. Knock out 1 push-up.
4. When you are back at the top of the push-up position, kick your feet back to the crouched
position.
5. Now jump straight up into the air, aiming for the moon!
6. Land back in the crouched position and go again.
Are you feeling the burn? If you said no, you’re lying. But fear not, for we are about to draw
this cardio and conditioning section to a close.
We have one more offering which is sure to attract some double takes out in public, but
don’t be afraid to go all in. After all, you get out exactly what you put in.
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BEAR CRAWLS
This is another brutal conditioning exercise, but pain really does mean gain here so commit
to completing it and you will see and feel the benefits.
Perform: 3-4 sets of 15-20 second crawls.
1. Take up the push-up position.
2. Place one hand forward, and bring the opposite foot forward too. Continue crawling like
this, alternating your hands and legs, until you reach your threshold.
3. Repeat for allocated number of sets.
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SKIPPING
Skipping is a great cardiovascular exercise that is often used for warming up or down as well
as general fitness training.
Perform: 3-4 sets of 20-30 second bursts.
1. Grab your rope and swing it over your head.
2. From here you can either choose to jump both feet over the rope, or skip one foot at a
time. If you’re feeling really fancy, you can even do a criss cross.
Variation: Pick up a weighted rope for a greater challenge.
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OTHER
You can probably see a trend building with cardio and conditioning – intense bursts of
activity, followed by a short rest before going in all over again.
Cycling, rowing, boxing, circuits, swimming etc. are other great ways to get the blood
pumping so don’t be afraid to throw your own interests and hobbies into the mix.
It is generally recommended to perform 30-60 minutes of cardio per day. In addition to the
benefits you already know of, you may also experience a myriad of other pros. These
include reduced stress and anxiety, clarity of thought, improved sleep and even a potent
antidote to depression. It really pays, then, to find a way to get your fix.
So long as your heart is pounding and your brow is dripping, you are doing cardio. It doesn’t
have to be by the book, but it does have to be done, and it does have to be tough. That is
non-negotiable for those seeking SUPERHUMAN status.
Our mantra is simple: train hard. Two words that need to be etched into your mind
whenever you enter the field of battle. Do not turn up to participate, turn up to WIN!
If you are training solo, every day should be an endeavor to reach a personal best or achieve
something new. If you have a training buddy, push each other to higher levels by competing
on every exercise. You will be shocked at just how far this takes you.
So, with that final gut-busting burst of activity we conclude this complete rundown of
calisthenics exercises. You now possess the very same knowledge as the elite.
You have witnessed the unparalleled power of bodyweight exercise, and you have step-by-
step instructions to achieve the body of your dreams.
Depending on your current level of ability, you may be ready to dive in at the deep end, or
you might have to flip right back to the beginning and start at square one.
Our one key piece of advice is to understand and accept your level, and progress at your
own pace. It is far more beneficial to make steady progress with proper form than it is to
rush ahead and completely fail to achieve your objectives.
Flip the page for more advice on progressing with calisthenics.
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7. PROGRESSING WITH CALISTHENICS
Like any form of exercise it is essential to nail down the basics before progressing. In fact,
the same is true of anything in life. As the old saying goes, walk before you can run!
You might be tempted to dive straight into a handstand or attempt a human flag but without
sufficient practice you will not possess the strength or technique required in order to
perform more advanced exercises.
Before you attempt something new, ask yourself one simple question and commit to
answering truthfully: ‘have I completed each number of sets or the hold time allocated for
the easier exercises in this book absolutely perfectly?’
If the answer is ‘no’, then revisit the areas you still need to work on. By doing this you will
gradually build a body that is properly prepared for advanced bodyweight exercises.
To help you reach that level in the fastest possible time, we’ve put together a beginner’s
calisthenics routine for you absolutely free. See the next page to get your copy now.
Once you have surpassed the beginner’s level, or if you are already at intermediate or
advanced capability, there is still plenty of room for improvement.
Arguably the greatest thing about calisthenics is that the possibilities are almost endless
when it comes to inventing variations on established exercises, which means progress never
stops, unless you do!
Once you can perform a base exercise, and have mastered each variation thereof, feel free
to experiment with your own interpretations. So long as you maintain proper form, you will
continue to experience phenomenal growth.
It is at this stage, when you are mastering high level exercises and coming up with your own
innovative variations, that you can truly claim SUPERHUMAN status! To get there faster, join
us at purecalisthenics.com for more resources.
In the meantime, get yourself on established training and nutrition programs, hook up with a
buddy to share your journey and, as always, train hard!
See you at SUPERHUMAN.
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8. BONUS: FREE TRAINING PROGRAM
You’ve got the exercises, now get the program! Download your bodyweight training routine
free now and get on the road to total body perfection.
Here at Pure Calisthenics we’re all about progressive teaching, and that is exactly what this
program has been designed to achieve.
Build a solid foundation with this fundamental calisthenics routine, broken down into a full
week of exercises, complete with suggested sets and reps.
Don’t leave your results to chance. Click below to get this proven program and take your
next step on the road to SUPERHUMAN now!
Visit purecalisthenics.com/beginners or click now
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LIKE THIS BOOK?
The calisthenics community is all about sharing ideas and growing together. With that in
mind, here’s a few ways you can get involved:
1. If you got value from this book, or the free bonus training program, we’d be super stoked
if you could click below to leave a review.
2. The most powerful way to boost your progress is to share your journey with a friend. Put
a call out on Facebook and Twitter, share this guide with a training partner and go crush it
together!
3. To see our other books and resources, search ‘Pure Calisthenics’ on Amazon and visit
www.purecalisthenics.com for bodyweight training tips, equipment reviews, nutrition advice
and more!
So, all that remains to say is thanks for picking up this book. Don’t forget to grab your free
program and, as always, train hard!
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