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
The pushup. One of the most widely known and used exercise. Even for weightlifting gym rats. The pushup is an excellent exercise to have in any calisthenics program. There are so may variations of the exercise that you can keep progressing to newer ways to do them. Assume a straight
Band Assisted Pull Ups
Can’t do a pull up yet? No problem! Although calisthenics is all about just using your bodyweight, sometimes buying certain equipment can help you excel at calisthenics. Go to your local walmart or buy online some exercise bands. Wrap it around your bar and place one foot inside. Then do
Clapping Pull Up
The clapping pull up is a fun variation of a regular pullup. Perform the same form done in a regular pull up, however on the way up to the bar explode up and let go of the bar. When you let go clap your hands together and then grab the
This exercise can be done on rings or a bar. Grab a low bar or rings low. Your body will be almost horizontal with the ground, back facing the ground. Lower yourself until your arms are fully extended. Once extended pull up to starting position, chest hitting bar or rings.
Pike Push Up
Assume a normal push up position. Bring your feet closer to your body, similar to a handstand position but with your feet still on the ground. Lower down and up, again similar to a handstand push up.
The staple exercise of any calisthenics program and is the most associated exercise with calisthenics. The pull up is a key exercise for back and bicep growth. Not only that but it also activates your core and shoulders. To perform a standard pull-up, grap the bar shoulder width apart with