The front lever is a very advanced calisthenics movement. Your back is the primary muscles being used during this movement. Grab the bar shoulder width apart. Fully extend your arms and hang from the bar. Keeping your body straight as a board, lift up your body until it is parallel

A chin is very similar to a pullup. The only difference is that your hands are reversed. Your palms will be facing you with an underhand grip. Grab the bar shoulder width apart and hang from the bar. Without a kip or swing pull up till your chin passes the

A wide grip pushup is the same exact thing as a normal Push Up except instead of your hands being shoulder width apart you bring them out further. By doing this you put more tension on your chest compared to your triceps. Making this a great chest movement!

Lie on your back with your feet out in front of you. Lift your butt and push it up until your body form a straight line using just one leg. Other leg outstretched straight in the air. This exercise can be done for reps or just static holds.

Lie on your back with your feet out in front of you. Lift your butt and push it up until your body form a straight line. This exercise can be done for reps or just static holds.

Place a chair behind you and perform a squat. When you get down to the chair either sit or touch and go. By using a chair it helps you get the form down so you can move on to a normal squat. Some pointers: Look Up Weight on Heels Stick

Also known as single leg squats. Assume the stance of a regular squat and then lift one leg off the ground. Squat down and up using only one leg. Use the same form and pointers used in the normal Squat.

The squat is an excellent exercise for all over leg growth. With feet shoulder width apart, lower your body towards the ground till you hit roughly 90 degrees.  Then simply stand back up to starting position. If flexibility allows, go down even farther. Some pointers: Look Up Weight on Heels

Assume a pushup position, lower yourself to the ground in a controlled manner. On your way up push as hard and explosive as you can. Do this so that your hands actually come off of the ground, while in the air clap your hands together. After clapping, spread your hands

Find an elevated surface such as a bench, stairs or table. The higher the surface the easier it will make this movement. If you are not sure what you can do, we suggest using the highest surface you can find and then going to lower surfaces if it is too